FLOW Friday: October 13th

We can only find happiness in ourselves. No one else and nothing else can give it to us. No amount of material items purchased or savory/sweet treats can create happiness for us. We try to find things outside of ourselves to fill us up and make us happy, but this feeling is short-lived. We think […]

FLOW Friday: Oct. 6

There is a quote from Leslie M. McIntyre that I have carried with me for years: “Nobody objects to a woman being a good writer or sculptor or geneticist if at the same time she manages to be a good wife, good mother, good-looking, good-tempered, well-groomed, and unaggressive.” A work occurrence that happened last week […]

Technology for Interval Training

Right now, interval training is everywhere you look! Yes, we have been saying this for the better part of a decade, but this statement still rings true. Interval training protocols are included in everything from individual workouts to group fitness classes to personal training sessions. But what exactly is interval training? By definition, interval training […]

FLOW Friday: Sept. 29th

Sometimes we fail to see how important our practical actions can be. We long for the great inspiration, the important recognition, or the big breakthrough. Yet all of our lives are made up of common simple tasks that should and need to be done. When something is ordinary, we frequently fail to see its real […]

FLOW Friday: Sept. 22nd

We live in a society that praises material items. We are constantly told to buy more, even when we already have enough. Right now, advertisements are geared towards convincing kids they need more toys and adults that they need more clothes. But there are people in our communities who don’t have enough clothing to stay […]

Five Things I Am Digging Right Now

It’s fall. People are losing their minds in college football, boots, and PSLs. And while I try to deny it; I freaking love this “sweater weather” time of year. It may bring more painful sensations to my extremities and I may have to dress like it’s winter and not fall, but I do have some […]

FLOW Friday: Sept. 15th

So many of us live from one crisis to another; we are running from putting out fires all over our lives. We have become so accustomed to this lifestyle that we feel the most in control when we are “handling the situation.” But this habit is exhausting. Dealing with the crisis may be exhilarating but […]

FLOW Friday: Sept. 8th

When I sit to write a blog, I have a direction. I know what I want to share and why. But for my new FLOW Fridays, I want it to be more organic and become a space where I can just let my ideas flow…plus, an actual FLOW song for you to use at the end […]

Families that Move Together, Stay Together

It’s important to acknowledge that we need to change the way that we think about exercise. Gone are the days of the singular 1-hour workout per day. Instead, we should be focusing on movement throughout the day, from when our feet hit the floor until our heads hit the pillow. As parents, we are busy! […]

My Favorite Low-Impact Cardio Drills that You Can Do in Your Office

When you hear the word “cardio,” what do you think? Most people immediately think of running, burpees, HIIT, or other high-impact, high-intensity workouts.  But according to the American College of Sports Medicine, cardio, (cardiovascular exercise) is any activity that increases heart rate and respiration while using large muscle groups repetitively and rhythmically. And new research is […]

Two Easy Brussels Sprouts Recipes

I joke around a lot about eating Brussels sprouts and only Brussels Sprouts for my “single-mom” dinners, but in reality, it’s not a joke. Cut them in half, toss them into a steamer, and my dinner is ready in less than 10-minutes. Does it happen every time the hubby leaves for work? No, but it […]

Four Cardio Moves with a Bender Ball

While I am a group fitness instructor, I am a huge advocate of at-home workouts. I am actually just a huge advocate of working out where ever you feel the most comfortable. Sometimes getting to the gym, or finding daycare, or the idea of being around other people can be off-putting. And while I adore […]

Five Things I Am Digging Right Now

I will admit it; After creating newsletters and blogs for my clients, the idea of blogging for myself seems so daunting. I feel the same about social media and website upkeep. After spending “working hours” creating for others, I don’t want to practice what I preach. I spent the first half of the year, stepping […]

BOSU® Push-Up Pandemonium

Originally posted on BOSU.com Push-ups. Some people dread the word while others want to do 100 the minute their hands hit the floor. Push-ups are surprisingly functional as they challenge your entire upper body, while engaging other muscles in the body to act as stabilizers. In other words, push-ups give you a lot of bang […]

Trainer Tuesday: Lisa McNett

I first met Lisa McNett at the opening of a friend’s studio in Utah. I had heard about this Zumba loving girl who was also a Utah-transplant, but the person that I met exceeded my expectations. She was so full of energy and honesty, that I immediately gravitated to her. Five years later, I am […]

Millet is My New Jam

It’s official; I am in love. No, I am not leaving the hubby, but rather really enjoying Millet lately. Like a lot. What’s millet? Well, it is most often associated as the main ingredient in bird seed, it is not just “for the birds.” It’s a whole grain that is gluten-free, easy to make and […]

The Power of Slowing Down

Over the past year, I have been running. No, not hitting the pavement, but rather racing from deadline to deadline. Most of these projects were thrown haphazardly on my plate with unrealistic finish dates. I tried in full honesty. I stopped blogging (as you can see), I didn’t send newsletters as often, and I didn’t […]

5 Tips to Create Your Own Fit Pro Career Path

I like the idea of sharing where we started as fitness professionals. I have been asked (so many times) where, when, and how do you get started in this insane industry. I understand the need to have a reference point for people who want to begin teaching group fitness. But I have tried to write […]

Experiences

I don’t post political statements on social media anymore. I don’t post beliefs, but rather experiences. I haven’t posted about my political experience since sharing that while voting for President Obama, I was harassed at the voting center by a man who told me that he could smell the evil on me and Mitt Romney […]

Get Out of Sticky Situations and Survive Horror Shows

We have all had that dream. You know. You show up to teach your packed class and your music won’t play, your cycling shoes aren’t in your bag and you’re naked. A few months ago Summer shared ways to survive those nightmares by always having your “instructor survival kit“, but what happens when even that […]

Trainer Tuesday : Amanda Mercer

When I first met Amanda Mercer at a Lebert Fitness summit, I was amazed at her energy level. She was just vivacious! Over the past few years, I have watched her continue to grow and prosper as she added studio owner to her resume that already included personal trainer, group fitness instructor and health coach. […]

ThankFLOW

It is that time of year again. The time where we forget about ourselves in order to make the holiday season perfect for other people. We forgo our workouts for dinner parties. Stress levels reach the roof as we forget to breathe. In a time where we should be reflecting on being thankful, we worry […]

Trainer Tuesday : Katie Benson

Most fitness professionals start their careers in the same fashion; they graduate from fitness fanatics to professionals. Usually, the fitness fan finds a class that speaks to their inner fire, they get certified, and begin teaching; but generally, that is where their journey ends. Not in this case. Katie went far past the ordinary. She went […]

Top 5 Mistakes When Creating Virtual Fitness Programs

For years now, I have been a huge advocate to coaching virtually and offering online programs. This isn’t just to create residual income, but because I believe you can positively influence a larger number of people by reaching them via the internet. I have had the privilege of creating numerous programs for other companies, fitness […]

Trainer Tuesday : Jennifer Lenzendorf

In the small town of West Bend, Wisconsin, there is a building that was built in the early 1970s. Originally it was built to accommodate an expanding lawn mower/snowmobile/motorcycle shop. Two decades later, it morphed into a successful real estate and construction business. Now, Jen Lenzendorf has remodeled the building to be the home of […]

What’s Your Niche?

Let’s face it. As humans, we can’t do it all. There is no way to be perfect, knowledgeable, and practiced in every form of group exercise possible. Just as Olympic athletes, you must find your niche as a group fitness instructor. Now don’t freak out, I’m not saying you should be a one-trick pony. There is no […]

Core Galore Updated

Last summer, one of my most successful workout posts was Core Galore. In that post, I shared 6 exercises that you can do to strengthen the core, while staying away from the do-nothing crunches that people stuck in the 90’s still do. Today for Workout Wednesday, I want to share Core Galore Updated! It’s no […]

Center Floor Barre Moves : Plie Squat

Center Floor Fitness Barre Movements

Right now, fitness barre is hot. It is everywhere! There are hundreds of new barre franchises opening every month, and fitness barre is making a strong debut in fitness clubs, as well. Personally, I teach Barre Above and I love center floor fitness barre movements. But a lot of my students question what barre fitness […]

Trainer Tuesday : Stephanie Meyers Boone

Sometimes you meet people in life that affirm your belief in humanity. Those people have this brightness that shines through during all circumstances. Stephanie is one of those people. She just has … it. No way to fully explain. Her energy is contagious. I met her at a Tabata Bootcamp training and I knew instantly […]

Keep Cardio Drills Simple on the BOSU

It is very easy to keep cardio simple on the BOSU, but trainers and videos on YouTube and Instagram tell a different story. In the past few weeks, I have seen a guy stack a BOSU on three steps for box jumps. A trainer pushed/yelled at/guilted a very deconditioned participant to conduct 10 burpees on a BOSU in […]

Two Oil-Free Bean Salad Recipes

So, I am getting a little obsessed with these two oil-free bean salad recipes. I shouldn’t say “salads” I know, because neither of these recipes contain any lettuce. But that’s the word I like to use, so get over it. If you want to see salads that are lettuce based, check out my 30-days of […]

Three Summer Drink Recipes

It’s Tasty Thursday! Today, I want to share with you three summer drink recipes, two of which have no alcohol and one has naturally occurring but minimal alcohol. Plus, I have quickly highlighted the benefits of these drinks, so you know why you are drinking them. I love wine. Everyone who knows me knows that a bottle […]

Trainer Tuesday : Jenn Koscelnik of Epic Ascent Fitness & Training

I wasn’t always a fitness professional by trade. I have always taught fitness classes and was a personal trainer, but it wasn’t my full time job. I have worked in the entertainment world, radio, and as a paralegal. I have two degrees, neither of which are directly related to fitness. But I am glad I am […]

Oil Free Bean Salad

I have been doing some research lately on oil and have been shocked at the latest research studies coming from various universities and scientists. This isn’t a science post. This isn’t really about education. This is about the recipe. So don’t worry if you aren’t interested in oil research. This is about an oil free […]

Science Is Key In Group Fitness Classes

SCIENCE IS KEY IN GROUP FITNESS CLASSES ALIGNMENT.  EQUIPMENT. CLASS DESIGN. How many times in the last year have you heard someone say “I hurt myself while doing _____________(insert fitness activity here)”? From running to indoor cycling to Crossfit to Zumba, people seem to injure themselves at some point during their fitness journey. As group […]

5 Tips for a Fun Filled Class

5 Tips for a Fun Filled Class! 5 TIPS FOR GETTING THE MOST OUT OF YOUR PARTICIPANTS AND HAVING TONS OF FUN! Many group exercise instructors do not realize the full influence they can have on their students. In some cases, your class could be the best part of their day. But why?What about a […]

4 Tips to Create Freestyle Dance Choreography

Originally posted on GXUnited.com CREATE EASY AND FUN DANCE CHOREOGRAPHY! 4 TIPS FOR SUCCESS KEEP THE CHOREOGRAPHY SIMPLE TO ALLOW FOR FUN AND SUCCESS IN DANCE CLASSES. Within a lot of the dance formats currently offered in the group exercise world, you have the ability to freestyle choreograph your own dances to include in your class. […]

Trainer Tuesday : Gym Junkies Fitness

In my travels, I have encountered some AHmazing fitness professionals. Not just amazing instructors, but genuinely wonderful people. People who go above and beyond for their clients as well as for humanity. Trainer Tuesday is about turning the spotlight on the people who we should all try to be more like. Often, I complain about […]

Easy Cranberry Mini-Muffins

Yummy. Just no other words for these vegan, gluten-free, dairy-free cranberry mini-muffins. Sure, I made them for the kiddo, but the adults ate most of them. They were super simple, made from ingredients I had in the pantry, and some of the best I think I have made in a while. They did not rise […]

Recess Ideas

Originally posted on GXUnited.com RECESS ISN’T JUST FOR KIDS…GET YOUR CLASSES PLAYING GAMES! School’s out for summer and even hardworking, stressed-out adults look forward to the fun that this season promises. As the weather and moods improve, people start to spend more time outdoors and less time in the group ex room. Even dedicated group […]

Why you should be hosting private trainings

Did you know that in 2015, there were over 35,000 fitness centers in the states? That’s a lot of competition. Three years ago, we witnessed the surge of Zumba focused dance studios and Crossfit boxes. Now, barre franchises are opening at a rate that compares with Starbucks’.  Think about how often you drive by a […]

Miso : Not all Soy is Created Equal

I love miso soup. But it is soy, right? There is a lot of “information” out in the world right now about soy. Soy is bad. Soy is good. Soy is the devil. Soy has come to save us all. There are books claiming that soy causes more cancer than dairy, yet there is other books […]

My Problem with Your Motivation

Warning : More than a few cuss words sprinkled around some honesty I just can’t take it anymore. I can’t take one more “fitspiration” screen shot sent to me or instagram photo tagged with my name. Let’s be honest : This shit sucks. But Jessica, you teach fitness. Don’t you want people to workout? Yes, […]

Baked Sweet Potato Boats

Boring baked sweet potato? Not anymore! Meet the baked sweet potato I stuffed with Chipotle-inspired goodies. Or as the kiddo called it : Sweet Potato Boats! Last year, I had the habit of creating a menu for dinner for the whole week. This ensured that I bought the right ingredients at the store, plus it […]

My Mom, Yoga, & an EQualizer

Typically when we use fitness equipment, it is to make a movement more difficult than replicating with body weight only. We use additional weight to make the load heavier to lift. We use a BOSU to mimic an unstable surface, which is more difficult to balance upon than the stable earth. I know you get […]

LeHIIT™ Defined

Let’s face it : Some fitness professionals often give into the hype of a trend and feed off of the “compliment” that their class is the “hardest” at the gym. For the past few years, HIIT has gotten hot in the fitness industry. Dangerously hot. What is HIIT? High Intensity Interval Training. It is designed […]

Pushing Up Their Push-Up

originally posted on GXUnited.com Push Ups : Some people dread the word while others want to do 100 the minute their hands hit the floor. Love them or hate them, push-ups are essential to most group fitness classes. They are a great exercise; Push-ups are surprisingly functional, require no equipment, and tax your entire upper […]

30 Days of Salad Pt. 5

Well, we made it! The challenge of 30 days of salad for dinner was a success. Want to know my 5 take-away tips? 1. Remember to change your lettuce selection. If you don’t want to get bored, don’t plan on eating one type of greens! Remember, there are a lot of options from romaine, green […]

30 Days of Salad Pt. 4

Arrived home from traveling for SCW Mania Cali with the flu. I was under the weather, aka not eating solids, for almost a week. Luckily for me, my husband stepped in as salad creator. Here are some of his creations this week! Green leaf lettuce, tomato, chopped eggs, sauteed mushrooms, and onions Green beans, yellow […]