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Motivation

Filtering by Tag: Jena Chopson

Why New Year's Resolutions Don't Work

Jena Chopson

Do your resolutions look a little bit like "Blah blah blah....and Girl Scout Cookies?" You're not alone. Read on to find out why most resolutions don't work and what the surprising solution is. 

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Get Outside This Winter! You Burn Calories Shivering ;)

Jena Chopson

Welcome to the midst of WINTER!  Some love it, some hate it - some get the blues, and some get stoked about shreddin’ the gnar! Here’s the scoop - wanting to change the weather is like wanting your avocado to laugh after you tell it a joke. It's not gonna happen. (But who doesn’t love Avocados, right?! #BestFoodEver)

Embrace the cold (NOW!), or you’ll be missing out on some incredible health benefits.

For example:

Did you know that you can burn 100 calories in 15 minutes of shivering?  And not only do you burn calories via your muscles, an additional hormone is released that allows fat stores to burn calories also. (double bonus!)

Ok--so I'm not recommending that you stand outside naked in 20-degree weather and shiver to burn calories ;) But did you know.....

Downhill skiing/snowboarding can burn over 200 calories per 30 minutes. And believe it or not, cross country skiing gets you 100 MORE calories burned per half hour than downhill skiing! 

Not a skier/snowboarder?  Go sledding!  On a mid-size hill you can burn the same amount of calories sledding as downhill skiing!

Even moderate ice skating can burn over 100 calories in 30 minutes.

Ok ok.. so it’s not always EASY… Need some more motivation?

(YES!) Your body works harder to warm itself in the cold temps - thus, more calories burned than in other seasons.

(YES!) Your heart works harder too, which means you’ll be better conditioned when Spring arrives.

(YES!) The days are shorter, and darker - which means you need to take in the daylight when it’s available - getting outside reduces stress and will dramatically improve your mood.

(YES!) It’s called ‘fresh air’ for a reason - taking it in reduces your chance of catching the nasty bugs!

(YES!) You’ll sleep better!

(YES!) It builds your ‘balance’ muscles that snow and ice can trigger, as opposed to exercising outside normal conditions.

Bottom line - you’re not doing yourself any favors by becoming a Winter hermit. Positivity will take you a long way.  Simply saying ‘I love Winter’ can change your outlook.  If needed, you can start with this: “I don’t mind Winter.”

Thanks for reading! 

 

~Jena

“If it doesn’t challenge you, it doesn’t change you.” - Fred Devito

“In the midst of winter, I found there was, within me, an invincible summer. And that makes me happy. For it says that no matter how hard the world pushes against me, within me, there’s something stronger – something better, pushing right back.” - Albert Camus

 

FOR THE LOCALS:


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5 things that happen when you quit telling yourself the BS stories about why you can’t follow that nutrition guide

Jena Chopson

So I recently wrote a blog about excuses and meal prepping. You can read more about that here

But lately, I’ve been hearing excuses after excuses as to why people can’t follow the meal plan. And like I said in the previous post, I completely get it. I’ve done it too—-so many times. 

But what I really want you guys to see is that they are ALL just EXCUSES. I know they sound super noble in your head, and some of them may even be genuinely noble. But they’re still an excuse at the end of the day. You can polish a turd to make it shiny, but it’s still going to be a turd. 

When I was selected to be a part of the Core de Force test group, I made the DECISION that I was going to check my excuses—-ALL of them—- at the door and finally do this shit the way I was supposed to. 

Some amazing things happened when I did that. And you should know about them, because they can happen to you, too if you’re willing to do what you THINK you cannot do (aka, ditch all the excuses): 

 

1.) I spiced up my food life

“But Jena,” you say, “Nothing is spicier than bellying up to the bar and ordering me a big, juicy cheeseburger and fries!” Are you sure about that? I mean, really? Here’s the thing: I love me a good burger just as much as the next person. I can throw back a burger with fries and an IPA like no other. And while it often feels super tasty and satisfying going down, it is almost always met with regret and self-loathing later. 

You can still have your burgers now and then. Even your pizza, too. But what this has really opened me up to is trying so many NEW foods. I have explored foods that I don’t typically eat and I have been more than pleasantly surprised at how much I really love the flavors and how amazing they make me FEEL. 

Gone is that bloated, gross feeling you get after pigging out. Instead, you eat delicious foods and you feel equally amazing afterward

Trying new foods has been hands down my favorite part of this. I make it a challenge to find as many new, healthy recipes I can find using foods I don’t typically eat. I’m often surprised at the amazing stuff I’ve been missing out on. 

Give it a try. There are SO many incredible foods out there. You truly don’t know what you’re missing out on….and your body doesn’t either. Its response to finally getting the nutrition it craves will shock you in the form of more energy, better sleep, and overall higher function.

 

2.) I realized it wasn’t as hard as I thought it was going to be. 

I still remember the day I got my 21 day fix package in the mail. I was SO excited. I ripped open the packaging, pulled out those colorful containers, set them on the counter….and then cried. 

“Bbbbuuut, they are SO small!” I exclaimed to myself, in a moment of self-pity. RIDICULOUS! But we all do it, right? The problem was, I hadn’t even given the process a try. I was self sabotaging myself before anything had even begun. All I had done at that point is essentially blow those little containers up with my death defying evil stare and then cry about another “failed attempt” at getting my nutritional shit together. 

It wasn’t until I actually gave the process a try and plated the food out when I realized….holy crap. This isn’t as hard as I thought it was going to be, and there is a LOT of really good food here! 

Duh, Jena. Trust the process. Stop freaking out about it before you even give yourself an actual shot at being successful. Quit the BS dialogue happening in your head about all your previous failures you’ve had, and about all the food you CAN’T have, and start focusing on how you’re going to make THIS a freaking success…and focus on the foods you GET to eat. 

 

3.) I got results

This should be a no-brainer, but like I said in my last blog post, you’d be surprised at the number of my clients who are shocked that they didn’t get the results they had hoped for after completing a couple weeks of a program. When asked how the nutrition plan is going, I often get the response, “What nutrition plan?” Or…”Well, aside from my couple cheat days a week, it’s going great!” *Facepalm* 

I won’t essentially re-post my prior blog, but get real with yo-self. Results are probably at the very least 70-80% what you are fueling your body with. Period. End of story. If you can’t commit to fueling your body the way it NEEDS to be fueled, then don’t be shocked when you don’t end up with the results you’d hoped for. It’s like your body needing Premium fuel to function but you continually putting in Regular fuel because you didn’t want to spend the extra 20 cents per gallon….and then wondering why there are always engine problems. Hmmm…..

 

4.) I feel freaking amazing. 

I made mention of this above, but seriously….when you fuel your body right, it rewards you tenfold. I have felt so damn GOOD in the past 3-4 weeks, it is truly hard to describe. 

 

5.) I gained CONFIDENCE

I say this all the time, but when you check your excuses at the door and just go get it done, you exude badassery. 

Now that I have officially meal prepped for 7 night shifts in a row (you read that right), and stuck with a nutrition guide I “thought I could never stick with,” I have a renewed sense of confidence. I also feel like I can relate to everyone who has struggled with nutrition in the past (as I have had my fair share of struggles.....you can read a smidge more about that here!). 

But above all, I just feel confident. I know that I CAN do this, despite the obstacles. It just takes a little willingness, some preparation, and above all, the DESIRE to put my health first. 

 

You can do this, too. If you’re struggling and you need help, I’d love to mentor you through the process. As someone who has struggled tremendously in the past, it feels absolutely incredible to have broken through so many obstacles and come out on the other side. 

I can’t wait until you experience these things, as well. 

Til next time,

 

Jena


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Luck.

Jena Chopson

Last night I had someone tell me that I was lucky.

"What do you mean?" I said.

"Well, you're beautiful, you're thin, you have a great job. You're lucky."

Lucky, eh? Here's my take on that:
 

To some extent, she was right. I am lucky that I was born in America, the greatest country on this planet. I am lucky that I was given two incredible parents who raised me in a loving family. And yes, I'm lucky I didn't come out of the womb looking like cyclops. 

But I can assure you that luck had nothing to do with where I have ended up today. 
 

I made the choice to spend 7 years in higher education, busting my ass to be a nurse practitioner. I made the choice to start a business 4 years ago and I have worked consistently at it so that it could create a designed life for us. 
 

Every day I make the decision to eat healthier and exercise so that my body feels vivacious enough to do anything and everything I want to do. 
 

Do you notice a trend here? Choices. Decisions. While most of us walk around thinking life happens TO us, the reality is quite the opposite. This life is the product of the decisions WE MAKE. 
 

We can change our reality at any given moment. It just takes the desire to change and actually act on those decisions. 
 

When you see someone who is successful, I can assure you it isn't luck that got them there. 
 

Behind every success story was someone who dared to do what the majority of others won't do. It's a story of someone who decided they weren't going to settle for ordinary, and so they put a vision into action and made a change....oftentimes making tons of hidden sacrifices along the way. 
 

Luck? I don't know much about that. But I do know a lot about hard work and sweat equity. And I'll choose that path over easy any day of the week.


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My response to "I'm not really doing the meal plan."

Jena Chopson

As a coach, I hear this phrase more often than not. And if I had $1 for every time I heard it, I wouldn't need to go back to work tomorrow ;) 

Are you ready for a dose of honesty today? 

My response to that is: "Then you're really not going to get results." 

Okay, let me take a step back. If anyone gets the struggle, it's me. I am literally the poster child for the phrase "You can't out-exercise a bad diet." Over the years I have been downright loyal to my workouts, exercising consistently 5-7 days a week for years. Workouts I do NOT miss. My nutrition on the other hand? Let's just say consistency isn't quite the word I would use to describe it. 

I've successfully completed SEVERAL workout programs. With some I have gotten great results, and with others, I have gotten MINIMAL results. What gives? Was it the workout program? NO. Was it because I didn't go hard enough? HELL NO! So what was the game changer? Duh....FOOD. 

I have made excuse after excuse as to why I don't follow proper nutrition like I should. Do any of these sound familiar? 

"I don't like to meal prep."

"I don't have time to meal prep."

"I don't want to spend my weekends off in the kitchen cooking all day." 

"I am super active, so I don't really need to worry about what I eat." 

"I can just wing it."

"I hate being told what to eat." 

"I don't want to cook different things for me and my family." 

"Let's face it, I just really like food."

The list goes on and on and on and on......

But if I'm truly being honest, those are genuinely all excuses. The excuses we create can even sometimes sound noble. I'm sure some of my excuses have., too. But what it REALLY comes down to whether you want to admit it or not is this: It's just not that important to you. 

We make time for what is truly important to us. We will move mountains for what REALLY matters to us. If we aren't putting time and effort into our health & nutrition, it isn't because of ANY excuse. It is because it just doesn't rank that high on the totem pole of priorities.  

This past week I have made the DECISION that nutrition IS hella important to me. What has taken place since that simple decision has been nothing short of incredible:

I've made time to make healthy meals. 

I've meal prepped (and I didn't die). 

I've been cognizant of what I have shoved in my face. 

I've created dinner solutions that don't involve me making a separate meal for Doug. I make ONE meal that works for BOTH of us (it's very possible, people). 

And the RESULT? 

Well for starters, amazing food like this: 

Spicy burgers made with local, lean ground beef

Strawberries with Greek Yogurt

Taco salad with lean turkey burger

But more importantly than pretty food pictures, I just FEEL better. It's amazing how well your body responds to FUELING it with better stuff: 

You sleep better.

Your head feels clearer. 

The bloat goes away. 

Digestion improves. 

And if you have it, the excess weight falls off. 

It's day FOUR of committing to this new journey and the excess weight is already starting to fall off for me. I'm already feeling so much better, especially after eating nothing but junk last week. 

What's more is it REALLY ISN'T THAT HARD. Especially with the systems I have in place for me. These systems have made it so much easier than I imagined. I think we create these mountains in our heads about things when really, at the end of the day, that's all they are---made up things in our heads! 

So I am challenging YOU. If you have made the commitment to start MOVING more, then don't sabotage yourself and all your hard work by putting junk in your body every day. Go ALL IN and start treating the one and only body you have to live in with a little respect. Mmmmkay? 

And as always, if nutrition is something you need HELP with, then I have some tools for you that can help (they are certainly helping me!). I would love to mentor you and walk with you on this journey towards better health.  If you want to chat more, comment on this post or head on over to the CONTACT section and reach out. 

Cheers! 

Sparkling Water with Lime

 

XOXO,

Jena 

 


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The person in your corner

Jena Chopson

Yesterday after a long 13ish hour shift at work, I sat down and had a great phone conversation with a dear friend of mine.

We started talking about my decision to do the Huff 50K and she asked about how many miles that was. "About 32ish," I said. Without hesitation and with what sounded like the utmost confidence in the world, she replied, "You can totally do that." And then she went on to justify why.

I hope each and every one of you has someone like that in your life who can always be in your corner with unwavering faith. This woman has always believed in me and given me confidence when I have had doubts.

Behind every successful person, I firmly believe there's an entourage of amazing people who love, support, and believe in them unconditionally. Do me a favor: Next time you talk to one of those people, thank them. We are so much better & can accomplish so much more because of them.

Who is that person for you?


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My name is Jena and I struggle with veggies.

Jena Chopson

Veggies. They take you back to the days of you staring at those greens on your plate with a face mixed with disgust and agony while the voice of your mother echoes in the background, “Eat your veggies, or no dessert for you!”

The truth is, even as an adult, I struggle to get my veggies in each day. I’d wager to say I’m not alone, right? For me, it’s not even that I don’t like veggies. I do. But I’m a woman of convenience, and to me, veggies just aren’t convenient.  Yes I’ll do the occasional raw carrots with hummus, or whip together a delicious salad, but after awhile, it all gets boring and well, why can’t veggies be as fun to grab and go like apples, bananas, and berries?

That’s why lately I am LOVING smoothies. Doesn’t the thought of a smoothie just invite you in? Maybe it’s my inner California hippie talking, but I love the thought of bringing a bunch of raw fruits and vegetables together for one harmonious blend of healthy deliciousness in a glass.

All you need is a nice blender (I LOVE my Ninja), some fresh produce, and a clear, beautiful glass (because let’s be honest, smoothies shine in mason jars and gorgeous glassware), and about 3-5 minutes of your time and WHAM—You have what might be your healthiest meal or snack of the day that includes VEGGIES.

If you’re on the veggie struggle bus like me, I invite you to give these a whirl. Your body will thank you for it.

This recipe eases you in with only 1 cup of spinach, but rest assured there’s plenty of other recipes out there with more servings of veggies.

Berry Beautiful (Can you tell I made this up?)
(Serves 1)

-1 cup spinach

-1 cup unsweetened vanilla almond milk (or cashew, or your base of choice)

-1/2 cup blueberries

-1/2 cup raspberries

-1 banana

-1 tbsp all natural peanut butter (or your nut butter of choice)

-1 tbsp ground flax seed

Blend spinach and almond milk first until smooth. Add remaining ingredients and blend thoroughly. Enjoy!

Until next time, fit friends.

XOXO

Jena

 


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After the PR

Jena Chopson

Yesterday I ran the half-marathon at the Indianapolis Monumental half and achieved a 6-minute PR. If any of you are familiar with running, you know what kind of feat this is (I took nearly 30 seconds per mile off my pace). 

This did not happen overnight. This was the culmination of years of effort and work. I have been running off and on since high school, but more "seriously" since 2010. Even though I have been at it for 5 years, it wasn't until this summer when I realized something I should have known a long time ago: If I wanted to hit my goals, I needed to find a coach. 

As a health & fitness coach I often told myself I didn't need a coach. I could figure it out, right? It turns out, even the "experts" need coaches, too. The more research I did on successful people, the more I came to find that each and every one of them had coaches for different areas of their lives. It became clear that if I wanted to hit big running goals, then I needed a coach, too. 

So I approached someone who I felt would be a great fit for me as a running coach. Enter: Michael Scott (Look him up--Run Nerds Rock on Facebook. He is THE best). I told him I wanted to PR my half marathon at Indy Monumental in November.  He said let's do it.  After filling out a questionnaire on my running history, he drew up a training plan for me which I followed nearly to a T. In addition to a custom training plan, he provided the extra accountability and support that I definitely needed. 

Even though I had all the tools, I still wasn't perfect. I missed a couple of training runs. I had days where I felt like I failed miserably, and I had days where I felt like I nailed it. There were days when I didn't want to get out of bed and run 14 miles. There were days when I REALLY did not want to come home after clinical or a 12 hour shift and do a tempo run or a half-marathon paced run. 

But I made a commitment. I made this big goal for myself, and damnit, I wasn't going to let my excuses get in my way. So I stuck to the training plan, even when I didn't want to. 

This is what happens when you truly commit to something. When you check your excuses at the door and really go all in, you WILL achieve your goals. 

It won't be perfect. There will be days where you feel like a failure. But I promise, if you TRUST THE PROCESS and keep your heart set on your goals, you WILL achieve them. Yesterday felt amazing. I went into the race expecting to be gasping for breath the entire race, and I was surprised to feel 100% prepared. Yesterday I felt AMAZING. I crushed my goal pace for the majority of the race.  The training and the coaching PAID. OFF. The late nights, the pain, the early mornings, the moments of tears....they all PAID. OFF. 

I want you to know that I am here for you. I want you to achieve your goals. If you are struggling, reach out to me. If you need help with something, I am here.

As for me? I'm just getting started. The best thing about achieving something you never thought you could do is the realization that you can accomplish even MORE.  We were all made for God-sized dreams and I'm never going to stop chasing them. How about you? <3 

 



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