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Twas the Night Before Christmas Written By Jenn Zedaker Twas the night before gym day, I lay awake with my thoughtsI was nervous and unsure, I felt a bit lostMy sneakers were placed by my gym bag with careIn hopes that new gains, would soon be there The family was all snuggled & tucked into bedWhile visions of running danced in my head“I will die, I can’t do it, I’m not going, I quit!”Oh but how I longed to be stronger and fit. And so to the gym I went, I squatted and pressedWith the bar full of weights, I gave it my bestOn Mondays I jumped rope, with loud grunts and sweatOn Tuesdays I lifted, my heavy superset On Wednesdays I pushed, with all of my mightOn Thursdays I pulled, I put up a good fightOn Fridays I swung kettlebells, like a machineOn Saturdays I stretched, and used icy hot cream On Sundays I food prepped, I cooked and I bakedCutting and chopping, there was so much to makeThen what to my wondering eyes should appear,But a miniature change when I measured my rear! A little curved muscle, so round and so cute,I knew in a minute, it must be my glute!More leaner I grew, the muscles all gleamedI shouted with laughter, Could it all be a dream? But it wasn’t my imagination, it was true, it was realI was stronger and lighter, oh the happiness I could feel!It wasn’t so easy, but to the challenge I aroseOh, how much fun it was, to buy some new clothes! But the best part you see, is the feeling insideI was proud, I was strong, I felt so alive!So if you’re thinking about trying to reach your new goalsPerhaps gain some muscle or lose a few rolls? Don’t give up, you can do it, your health means the worldTo me as your trainer, your friend, your “you can do it!” girlYou must want it for you, you deserve it you do.Not just to look good, but to feel it all too! This year may all of your dreams come trueBut most of all, I wish for you to love YOU!Merry Christmas to all and to all a good year!Warm wishes to you for peace, joy and cheer A playful twist based off Clement Moore’s original poem “The Night Before Christmas” Facebook Instagram Pinterest

The Grinchy Smoothie Bowl Nothing says the holidays like this festive smoothie bowl honoring the classic Grinch! This bowl was inspired by Morgan Manages Motherhood’s Grinch Smoothie. You can find this recipe and many more in my new holiday eBook, “Your Guide to Rock the Holidays”.  The Grinchy Smoothie Bowl Ingredients: 1 Frozen Banana 1/2 C Frozen Pineapple 1 C Raw Organic Baby Spinach 1/4 C Orange Juice Optional 1 scoop greens veggie mix or Matcha Green Tea (for adults) 1 large strawberry Directions: Combine all ingredients into processor. If smoothie is too thick, slowly add 1 tbsp of water until blended. You can also opt to add almond milk or more orange juice.  Cut Strawberry into heart shape but cutting a “v” at the top. Place in smoothie. Additional Topping Options: Granola, chia seeds, flax seed, strawberries, kiwi, blueberries.  Check Out eBook! Facebook-f Instagram Linkedin-in Pinterest

Healthy Halloween Treats This is a fun, healthy snack your kids will enjoy so much its scary! My kids, 5, 9 and 12 ate every last bite! I’ve been asked many times “how can I get my kids to eat healthy?” This is a great question and can be a really stressful! Here are 3 things that have helped me the most.  1. Make Food Fun! Check out fun recipes that make food look cool and offer a fun way to display them. We’re not talking breakfast lunch and dinner, but here and there is good. Be sure to stay in your stress free zone too! There are so many ideas that are quick and easy. Choose the ones that suite you! 2.  Invite the kids to help. I never had a clue how much my daughter loved cooking until I randomly asked to help in the kitchen. After that, all three kids wanted to get in on the help! Sometimes they crack and egg and get bored and other times its beginning to end, don’t hold any big expectations. Let it be fun and relaxed. It gives me time to spend with them and it gives them a sense of contributing. This is a huge role kids want to have in a family.  They also feel that sense of “well that stinks” when they work hard to help and someone doesn’t like it lol. (Great lesson in empathy for the cook!)  3. They have to try it once. In my house, its ok to not to like a certain food. It’s not ok however, to tell me you don’t like a food if you’ve never tried it before! If you have a super picky eater, I allow my kids to mix their foods, or we cut them up small so they barely taste it. Cooked carrots, raw spinach are great additions they will hardly noticed.  Previous Next Here are the ingredients & directions for the Halloween Snack Tray. Ingredients: 4 Slices of American Cheddar Cheese  (I grabbed a pack in the pre-sliced area bc they slice them nice and thick) Pretzel Sticks  7 Organic Strawberries Big Handful Organic Blueberries 1 Large Bunch & 8 single Organic Green Grapes 3 Clementine’s  1 Banana Small Piece of Thyme  Edible Googly Eyes 6 Chocolate Chips  1/2 a Bag Vanilla Chocolate Melts Directions: Pumpkin Cheese – Take each slice and use a pumpkin cookie cutter to cut out the shape. My husband happily ate the “extra” which was not even a full piece worth.  Mummy Strawberries – Dip each washed and dried strawberry in the melted chocolate and set aside. (Tip – Make sure strawberries are completely dry and closer to room temperature) I prefer using the double pot method to melt chocolate. (see below) Once all are complete, go back and put remaining chocolate in a small ziplock bag. Cut a small corner piece off. Go super small, you can always cute it bigger. In a sweeping motion, go back and forth down the strawberry to create the “bandage look”. Add the googly eyes.  Monster Eye balls – Using the melted chocolate, dap a glob and stick on the eyeball. If the chocolate melts right off try letting it cool a little so it hardens faster. I used a deviled egg tray to hold the grapes in place. I only made 8 eyeballs and filled the rest of the cup with plain grapes.  Pumpkin Clementines – Peel each clementine and place 1/2 a preztle stick, broken side goes in first. Add a little piece of thyme for color. I happened to have this, but would have skipped it, had it not been in my fridge! You could really  use any herb 🙂 Banana Ghost – Cut one banana in 1/2, dab on three small dots for the eyes and mouth, place chocolate chips on.  Additional snacks – I placed the blueberries and pretzels sticks around to add more snacks. You could add nut mixes, more fruits or veggies! Happy snacking!  Melting Chocolate – The Double pot method requires 2 pots, one smaller than the other. Place small amount of water in the bigger pot & turn heat on low Place smaller pot inside the pot with water. The water should just touch the bottom of the smaller one. Place chocolates in the pot and mix often to keep from burning. Once chocolate melts, pull both pots off the heat. Now you can begin dipping the strawberries! *Tip – If chocolate begins to harden, place back over heat.  Facebook Instagram Pinterest

Hello Fall! Fall has finally set in and summer is slowly taking the back seat. Some of us unpacked the Halloween decorations weeks ago, while some of us are holding out until October. Either way, fall festivities are kicking into high gear. In this month’s blog, I share some of my favorite ways to get active and enjoy the season! 1. Apple Picking – Local orchards are a great place to get in steps & enjoy the beautiful weather. One of our favorite local places is a little hidden gem called “Bob White Acres”. (check out the recipe of the month after you pick some delicious apples 🙂 2.  Farm Fresh Fun – Along with apple picking there are so many fun farms to check out. This time of year the fall events are full of corn mazes, pumpkin picking, and hay rides. Not only are you able to get fresh produce, you are supporting local families! 3. Hike the Great Outdoors – Here in PA, our local go to is Bear Creek Mountain. We’ll also venture up to Elk Mountain in mid October for the annual fall festival. There will be vendors, chair lift rides and more. This is definitely one of my favorites! 4. Bonfires & Star Gazing – Bonfires & star gazing are a relaxing way to unwind & enjoy your family and friends. Remember, fitness isn’t just about the moving, reducing stress is equally important!  5. Play in the Leaves – Raking is most definitely my least favorite outdoor activity. I’ll weed any day, any time over raking! That’s probably why playing in the leaves is so much fun. Yes, even adults should run, jump and romp around. Just be sure to use some rose oils to repel ticks! 6. Fall festival/ Block Party – The planning & fun is never ending. You can look up local events or plan your own. Be on the look out for a Fall Open House here at the studio! 7.  Craft, Carve and be Creative! Fall  is an awesome time to sharpen your skills at reducing stress. Check out my pinterest board with tons of ways to get crafty and have fun.  8.  Workout in the Park – If you thought the spring and summer were a great time to workout outside, the fall is the absolute most gorgeous, lovely time! (at least in PA 😀 ) You can download my free ebook here for ideas! Facebook Instagram Pinterest

How Vacations Kill Your Progress Helllloooo July! Summertime smells like sweet BBQ, smoky campfires and suntan lotion. It’s a time to get outdoors & for many take much needed time off. Maybe you’re planning a scenic road trip, fun beach getaway or relaxing staycation. Wherever your time off takes you, the days tend to be filled with restaurant food, sugary drinks, and all routine thrown out the window. To that I say “BRING IT ON!” As a fitness coach, you were probably gearing up for these great tips of how to stay “fit and healthy” during your time off. You were expecting a great workout on the beach or how to eat healthy on the boardwalk. Nope, nada, not happening, put the mallow on the graham and enjoy the smore! “It didn’t take you 7 days to gain weight or get shredded, so stop worrying a 7 day vacation is going to kill all your progress.” It didn’t take you 7 days to gain weight or get shredded, so stop worrying a 7 day vacation is going to kill all your progress. The only thing that kills your progress is you worrying that you’re killing your progress and stressing out! Instead, here are some helpful tips to remember during and after vacation: 1. Play like a kid and focus on the things that make you smile. Vacation is a time for fun memories. 2. Wear sunscreen & drink lots of water. (duh) 3. Put the pocket-sized time sucker down. Yes I’m talking about your phone. Of course capture cute, beautiful moments, but we all know your email, work, and social media is attached to that thing. Be in the moment and soak up every second of fun. You and your loved ones deserve it. 4. Gain a couple pounds & don’t freak out. When you’re on vacation you’re probably lounging around and relaxing. (unless you planned a trip to Disney world with small children. Well then, that’s not really a vacation and most of this does not apply. Good luck to you) But if you are on vacation lack of exercise and extra food might make the scale jump. It will be OK! This “gained” weight is easily combatted because its just water weight. As always, throw the scale away.  5. You need time to relax when you get back. How many times do you feel exhausted when you get home from vacation? Instead of stressing yourself out, allow yourself a day to adjust, catch up on sleep if needed and rehydrate. Sleep, drink water and lightly prepare for your week back to work. (yes, part-time and stay at home parents, I’m still talking to you too!) You have 365 days in a year. That means even if you’re on vacation for 7-10 days you still have 358-355 days to kick ass. You’re not going to lose all your hard work on one vacation. Vacation doesn’t kill your progress at all. What does kill your progress is the mindset that over-indulging or letting loose sometimes requires punishment or “fixing”. I promise you it does NOT! Fitness is about consistency. A week of going off balance doesn’t mean you’re out. By the time you come back you’ll be excited to get back to your routine. Now go enjoy that time off! Facebook Instagram Pinterest

Park Workout 101 Spring time and parks go together like peanut butter and jelly!  Maybe you take your fur babies for a walk, or your non fur babies to baseball practice. Maybe you just like to get out for some much needed fresh air. Whatever brings you to the park, it’s a great place to be! It’s also a gold mine for awesome workouts! You don’t need a ton of time or equipment either. In fact, to help you, I’ve created a complete guide to build your own workouts in the park! With this guide you can build your own workouts, try new exercises and utilize things around you, you may have never thought of using! Among many pages, the “Mix and Match” page is breaksdown over 70 exercises into:  Upper body Lower body Core Full body Many of these exercises overlap muscle groups but are placed to help you get a general idea what muscle groups you are using. Many of the moves require multiple muscle groups & that’s great!The exercises are further categorized by common park features such as:      Swing Steps Bench Monkey Bars etc. Check your inbox for your 10 page, complete guide to park workouts! Not signed up? Sign up below!   Download Here Park Workouts 101 Video Compilation Facebook Instagram Pinterest

You Inspire Me Motherhood is my greatest blessing; it is also my biggest struggle. It’s yelling all day “go get your shoes”, “stop slamming the door” “get off your brother” “no you can’t have another snack, you just ate a pound of fishies!” “Did you get your shoes on yet!?!” Then lying in bed at night, struck with guilt because I feel like all I did was yell at them. It’s being yelled at “you’re so mean” because I don’t want their kindle to rot their brain, “it’s not fair” because I want them to get a good night’s sleep. “All you do is work” when all I want to do is stay home and be with them.  But you know what gets me through it all? It’s not the hugs and kisses, and horrible crafts that I date and keep forever, even though those are all so special. What actually holds me together and feel sane is the incredible women who inspire me every single day.  It’s my mom working insane hours & still keeping her 5 adult kids happy through a million texts and 20 facetime calls a day (probably way more). She reminds me no matter what, my kids will always need me & I will be there for them.  It’s my mom’s busting their asses working hard as ever, sacrificing to provide for their families. It makes me remember no matter how hard it is to have a business, my kids are growing up watching me follow my dreams.  It’s my moms holding down the fort because their husbands travel for work, work crazy hours or decided to not stick around. Your energy and strength reminds me I can handle the 2 hours alone before Greg walks in the door.  It’s my moms who dedicate their existence to homeschooling, sports and their kid’s dreams. It encourages me to get my kids involved in sports even when I’m scared of an even more packed schedule.  It’s my moms who pack their babies up to college reminiscing of the times they were little. I get to experience that time right here, right now. I remember to appreciate them all under my roof, snuggled safe in their beds.  It’s my moms who have experienced loss or infertility that makes me hug my kids harder. Your heart ache becomes my heart ache and for that I try to appreciate all of motherhood, even when I feel like I’m failing.  Your sorrows, your happiness, your accomplishments, I see them all. They guide me & teach me & I am thankful to all of you. I am reminded daily of even though motherhood is so damn challenging, it is my greatest blessing in the world. You ladies, YOU are what helps make motherhood so special.  Happy Mother’s day to each and every one of you. You keep me grounded & remind me I’m not alone is this journey. I love you all xo, Facebook Instagram Pinterest

Unhealthy Attachment Are Holding You Back “I want more energy, I want to lose weight, I want to be strong” These are all great & attainable goals for many of us. If you feel any of the above goals resonate with you, I want you to ask yourself these questions: What expectations are attached to these goals?   What does more energy look like to you? What does weight loss look like to you? What does strong look like to you? Here’s the expectations we often place on these goals: “I should be able to go go go, I should be skinny & lean, I should be toned but not bulky” Our philosophies consist of our ideas, beliefs and values. The problem is, the ideas, beliefs and values we place on being “fit” aren’t original. They rarely come from a place of deep contemplation or understanding of what we actually want and need. Did you notice the above questions stated “look like”? They should have stated “feel like”. Fitness is not a “look”, it is a feeling, state of being. But this mix up is not our fault; we are conditioned day in and day out. Everywhere you look you’ll see examples of what we should think fitness should “look like” – magazine ads, billboards, commercials, websites, Facebook, Instagram and more. That doesn’t even touch Aunt Crazy Pants who always reminded us about our weight gain! Marketing is cunning, your insecurities make someone else rich, and “loved ones” can do some serious damage to our self-esteem. What we’re left with is a convoluted perception of fitness. All the exercise and food isn’t going to change that. It’s time to let unhealthy attachments go. How do we let unhealthy attachments go? First, we have to figure out what they are:– Ideas– Beliefs– Memories– Expectations– Fears– People What unhealthy connections can you make with a goal you want? Where did you get this idea? Where did you see it or hear it? This can be a difficult process. Try to tackle one idea at a time. Once you unveil one or two, they usually come flooding in. Here is an exercise you can give a try. Write down one goal you would like to achieve. Write a detailed description of what you have always thought that goal looks like.   Review your description and ask these questions. Where does my description originate from? (who, what, where why, when) Do I have any unhealthy attachments with this goal? (is it realistic, is it based out of fear, refer to the unhealthy attachment list) Do I need to modify this goal? Can I remove an unhealthy attachment? Now, go back and write how this goal would FEEL. Write out in detail, how your day would feel beginning to end if you reached this goal. Say farewell to your unhealthy attachments. You can write them down and burn them, say them out loud and release them; however you would like, take the time to let them go. This might take time, so be patient with yourself. Tape daily affirmations to your mirror, if you’re on IG, remove any accounts that reflect your old ideas, share your thoughts with a close friend . Remind yourself often, no one gets to tell you what your body should look like.  You’ll most likely find your new goals are best described as feelings. The original goals we “picture” often translate to: “I want to feel rested, I want to feel confident, I want to move free of pain” In the end, we will be better off when we set goals that reflect our own lifestyle, wants and needs. Your values, ideas and beliefs are who you are. Stay true to them and your goals will fall into place better than ever.   Facebook Instagram Pinterest

Wake Up Your Senses! It’s March! The month where everyone dreams of spring but the cold just keeps coming. For many of us, we are focused on our daily rise and grind routine. Work, kids, dinner, errands, sleep, repeat. What does your day look like? Are you crushing a full-time job? Spending your days as a domestic engineer keeping the home front running? Or maybe it’s a combination of both. Regardless of your daily routine, this time of year can be hard. For the majority, we miss the sun and longer daylight hours. Seasonal affective disorder is a real condition that affects up to 10 million Americans each year! We here it more commonly called, “winter blues”.  Right now your senses are probably dried out from the heat, thickly coated in Lysol (flu and stomach bug anyone?!), and boredom is reaching an all-time low, nothing left on Netflix either. It’s time to bring your senses out of hibernation! 1. Sound – One of the best ways to wake up is to put on music. Did you know the first 15 minutes can set the tone for your entire day? Why not start it with a song you love as an alarm. What lifts you up? Maybe some golden oldies while you shower or some hard rock to pump you up for a good workout. Whatever moves you, let it blast through your speakers and into your life. You can check out monthly subscriptions like Spotify and Pandora where you can create playlists for all occasions. 2. Taste – Who doesn’t love to eat!? A new, fresh recipe can be the perfect way to combat a low mood; especially when it has healthful benefits. From sweet fruit salad to warm & savory, pick something that makes your mouth water! Be sure to find something packed with nutrients like this month’s featured smoothie. Want to enter next level happiness? Combine music and cooking. You’ll be dancing your taste buds into bliss in no time! Continue reading here.  3. Touch – The cold, harsh elements can make you want to hide under the covers. But did you know the sun is actually closer and stronger in the winter? Even on a cold day, the sun can feel rejuvenating. You can sit in front of a big window or catch a few minutes in the car before getting out. You can also opt to invest in a “sad lamp” or also called “light therapy” lamp. Check out Amazon, and learn more about the benefits of these lamps.  4. Smell – A warm bath, with aroma therapy can help warm the chill away, while filling the air with sweet, fresh scents. Use what best suites your needs and preferences. You can pick from candles, essential oils, and Epson salts. Be sure to choose pure sources. You can even invest in a diffuser to keep your essential oils permeating the air. You don’t have to go far to find a well versed friend or family that can educate you in the different products available since their rise in popularity! 5. Sight – What is something you would love to accomplish? This is going to take some creativity. Break out your markers, magazines, paints, whatever you may have lying around and make yourself a vision board! You could choose to create a board geared toward a vacation you want to plan, a business idea, a family outdoor living space in the spring, or maybe your garden! By creating a visionary board you are helping take a step towards a new goal.  I’d love to see what you create. You can email me or tag me #shapeintoyou I’ll share it in next months issue with mine! (with permission 🙂 What sense are you in major need of rejuvenating? Comment below with your thoughts and/ or ideas! Facebook Instagram Pinterest