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Red hot news!

Jena Chopson

Valentine's day is full of red hearts, red roses, red candies, and red faces.. why stop there?

Eat by color!   Here are a few Valentine's Day approved reasons to increase the red in your diet... 

BEETS

Boost your stamina!  If you want to make it through your next workout, or high-intensity excursion in the bedroom, eat some beets!  People who eat beets prior to physical activity are able to continue 15 percent longer!

STRAWBERRIES

Good circulation is crucial for physical activity in men and women, and great news (!) strawberries are the answer! They are rich in antioxidants that benefit your heart and arteries! (And bonus, they're full of vitamin C, which, in combination with antioxidants, has been linked to higher sperm counts in men.)

WATERMELON

Watermelon is high in Lycopene, which rivals Viagra in its ability to relax blood vessels and improve circulation. This provides a natural enhancement for revving up your sex drive.

RED PEPPERS

The hotter they are the better! Red peppers increase your metabolism and stimulate endorphins.  This gets the blood flowing to all of the essential areas:)

Not so interested in the romantic benefits of RED?  Here are reasons to throw some other 'reds' into the mix!

  • Red Bell Peppers contain high amounts of Vitamin C, providing nearly 300% of your daily intake.
  • Cherries can have a better result for treating pain and inflammation than Aspirin.
  • Cranberries help rid the urinary tract of E. Coli bacteria.
  • Pomegranates are packed with potassium and Vitamin C and are said to help reduce your risk for breast and prostate cancer.
  • Tomatoes are packed with vital nutrients and may be powerful in protecting you from a wide variety of cancers.

Eating well, in any color, is important to your overall health and well-being.  Although red is in the air today, remember to incorporate a wide variety of the color wheel into your diet for ultimate health!

Some RED recipes for you to try:

--> Healthy. Red. Velvet. Cupcakes. Let that sink in for a minute: Healthy Red Velvet Cupcakes

--> Finish off a romantic dinner (or breakfast in bed!) with chocolate-dipped strawberries that will melt your valentine’s heart:  Chocolate Dipped Strawberries

-->Get the health benefits of beets AND carrots in this delicious side dish: Honey-Roasted Carrots and Beets

-->Pinterest perfect fruit pizza right here: Watermelon Fruit Pizza

-->Tomato soup and grilled cheese? Yes please: Healthy Tomato Soup

-->Shake up your snack game, or make any sandwich more interesting, with a super-flavorful twist on hummus: White Bean and Roasted Red Pepper Hummus

Enjoy!! 

Xoxo,

Jena 


SIGN UP TO GET JENA'S MOTIVATION, DELIVERED STRAIGHT TO YOUR INBOX! Subscribe to the Inspired By Jena Mailing List and receive regular fitness communications that include recipes, exercise tips, featured Beachbody® products, and motivational stories from Beachbody Coach Jena Chopson and others just like you.

How to be the light

Jena Chopson

Is it just me or does social media seem a bit dark these days? Between political hate, people constantly judging others, and some using social media as an outlet to make themselves feel better……one of the coolest creations of the 21st century is sometimes seemingly becoming one of the worst. 

So I figured I’d take a few minutes to talk about how to be the “light” you want to see in your newsfeed.  And trust me….I know you already KNOW these things.  I believe we are all inherently good people. But if the law of attraction is true (and I believe it is) we can easily begin to tumble down the slippery slope of social media negativity—sometimes, without even realizing it. 

Be the light rule #1: Make someone’s day. 

This may seem super cliche….even cheesy. But every day I log on, I aim to make at LEAST one person’s day (I typically shoot for around 5). Whether it’s commenting on someone’s post that they look beautiful or sending them a private message telling them how much you love how they show up in the world….aim to share the love. Think of it like a pay it forward initiative. Bonus: This one has a “bounce-back” effect. It’ll totally make your day, too. 

Be the light rule #2: Keep Scrolling. 

See a post that makes your blood boil? Keep scrolling

Here’s the thing. Our first, most animalistic instinct when we see something we don't believe in (and are repulsed by) is to fight back. Resist the urge. You aren’t going to change that person’s mind. People on social media have already formed their own morals, ethics, religions, and opinions. All that will happen by commenting on that post and responding in a knee-jerk fashion is someone will inevitably get hurt. 

“But I want to create debate. Challenge their thought. Create change.” That’s totally cool. And I get it. But STOP first. Write out a response. Then sit on it for 24 hours. If you still want to make that same reply tomorrow…then post it. Odds are, the response you choose to make 24 hours later will be vastly different than that initial response. Probably much kinder, too ;) 

Be the light rule #3: Talk about at least one JOY per day. 

So many people use social media to vent or talk about what’s going wrong in their day. 

But what’s going right in your life right now? What are you most grateful for? What made you smile that day? 

Start making a point to share at least one thing that filled you with joy that day and you’ll find yourself surrounded by people who do the same. 

Be the light rule #4: Remove the triggers. 

Why do you still have those people in your newsfeed that you know ALWAYS trigger you in some negative way? Hide them. Unfollow them. Remove the triggers. 

Even if the account you’re following ISN’T negative. What? Hang with me here. Let’s say it’s an IG account for a popular bikini brand that regularly showcases models in bikinis. Nothing negative about that, right? But perhaps this triggers insecurity or feelings of low self-worth in you. WHY are you following that account? Delete. Buh-bye. 

Sometimes it really isn’t them. It’s you. Or vice versa. Either way…if it’s throwing shade onto your life—REMOVE it! 

Be the light rule #5: Make time to be blissfully “unplugged.”

Even people like me who love social media and use social media for business need to make “unplugged” time a priority. 

It’s 2017, and most of us are undeniably addicted to our phones. There are some crazy stats out there that say something like most people check their phone several times per minute. I begrudgingly admit that there are some days I am probably one of those statistics. 

To keep ourselves centered and focused, and making sure we are being PRESENT in the moment (and present to what’s most important to us), I think it’s crucial that we set “unplugged” time without cell phones at least a few hours each day. 

 

Just like anything, this takes practice, time, & consistency. You won’t see a change in your social media overnight but I guarantee if you put some of these into practice, you might find that your social media is a happier place to be. 

XoXo,

Jena 


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5 things I have learned in the first 2 weeks of Core De Force

Jena Chopson

1.) You need buddies to go on the journey with you.

I don’t care what you say. You can’t go through a lifestyle change alone, no matter what it is. You need at the very least a cheerleader or a friend who supports you 110% along your journey. Brownie points if that friend just happens to be in the trenches with you, walking right along side you. There’s power in linking arms with someone when you’re heading into battle!

Doing this program alongside some good friends has been a HUGE plus for me. It would be 100X more difficult without them.


2.) Accountability is everything.

See #1. A buddy system helps create accountability.  But aside from having others go on the journey with you, you need to shout on the rooftops what your goals are. You need to let everyone know. A silent journey helps no one, especially YOU! If you don’t tell anyone where you’re going, how will they know when you get off course? It’ll be easy to shy away from your goals if you’re the only one who knows about them.

The fact that we’ve had a group of others going on this journey with us, watching us, expecting us to show up, expecting us to check in with our measurements and milestones, creates SO much more accountability. This really is the secret sauce to sticking with something. You want motivation, inspiration, and dedication? Just grab yourself some accountability.

3.) It’s always tough in the beginning when you try something new.

You can’t expect a flawless journey when you decide to make a change. Change is always met with some resistance. It’s hard, especially in the beginning. You’re making a course disruption. We are creatures of habit by nature…..we like our routines and our habits. So when we decide to change it up…is it really any surprise that it’s just plain HARD?!

Week one of Core De Force tested me in every way possible. I knew it was going to be challenging, but I don’t think I was quite prepared for the kind of commitment I was making. But because I had #1 and #2 locked in, I stuck with it. Which lead me to #4…..

4.) …..but if you stick with it, you break through the wall.

Once I had week 1 under my belt, something exciting started to happen: I began to feel AMAZING. With a newfound sense of confidence and badassery, I felt like I could take on the world. I always tell my challengers that starting is the hardest part. And that couldn’t be a truer statement. We build up all these walls and excuses as to why we can’t do something, so we often never try. But if we can be bold enough to push past those fears and just START,  that’s when the magic happens. Piece by piece you begin to chip away at all those walls you build up until there’s nothing left standing but you.

5.)  You are SO much stronger than you think you are.

You know what? We tell ourselves a lot of bullshit stories about ourselves. It’s true. You have them, I have them, we ALL have them.

“I’ve never been strong enough to do ____.”

“I’ve never been able to do _____.”

“I’m just not cut out for _____.”

“I’m not as good as _____ so there’s no way I could _____.”

“I just don’t have that kind of motivation.”

“I’ll never be disciplined enough to do _____.”

We could be here for days. But you get the point, right?

But do you want to know the truth? Like the real truth and nothing but the truth? All of those stories you tell yourself about why you can’t do something are complete BS. All of them.

You are eleventy billion (that’s a lot ;) ) times stronger than you think you are. You are capable of doing so much more than you give yourself credit for. And if you just took that and BELIEVED in it……then whoa. You’d be unstoppable.

I had a lot of BS stories about myself before I started this program, too.  Some of them sounded ridiculous. But a lot of them even sounded noble. I had to be willing to recognize that the only person stopping me from achieving the results I wanted to achieve was ME. I had to believe I was stronger than I thought I was. And you know what? That belief turned out to be the REAL truth, after all.

Never doubt what you are capable of! We all have more potential inside of us to live up to.  

 

Fight for it. 

Jena

 


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When getting back to routine isn't so routine

Jena Chopson

It's that time of year again. Time when the kids go back to school, parents give a celebratory high fives, and relish in the fact of finally getting back to routine. 

But is it really that simple? After becoming accustomed to a particular summer routine, sometimes it isn't so easy just to hit the brakes and transition to a new one.

Let me be frank--I don't have kids of my own, so I can't speak to this personally. But I do have many friends with children, I have step daughters, and I know a thing or two about switching routines. 

I, myself work nine 12-hour night shifts in a row, then I get 12-14 days off. During those 12-14 days off, I often try to switch back to a "day shift" schedule. This always sounds super simple in theory, until it isn't. My body really gets into that nigh shift routine and when I try to abruptly switch it back, it is met with a LOT of resistance. 

I've spent the last two nights wide awake (despite taking sleep aid before bed) to the point where I've said screw it...and just got out of bed and got stuff done. Seize the moment, right? 

What's my point here? Don't beat yourself up if your back to school transition doesn't go as smoothly as you planned it. It's a course correction for everyone involved and it's going to take time to iron out. Here's my top 5 tips for surviving a tough transition in your routine: 

1.) Expect setbacks. If you go into this knowing there will absolutely be hiccups, you won't be as discouraged when those hiccups actually happen. 

2.) Allow time for the transition to stick. It's probably going to take 1-2 weeks before the dust settles. Be patient and....

3.) Take it one step at a time. You truly can't expect an overnight success. Work on transitioning slowly. Crank back bedtimes 30 minutes at a time, work on preparing 2-3 out of the 5 lunch meals at a time and working your way up to 5, slowly transition back to after school routines. Don't expect to implement everything at once. You'll completely overwhelm yourself and everyone involved. 

4.) Somehow make it fun and roll with the punches. Get creative and see how you can make the transition fun. Delegate am or pm tasks, use a sticker chart or check box chart and reward the kids with a fun family outing on the weekends. Or insert whichever idea sounds fun to you. The more fun you can make something, the better. 

5.) Remind yourself that you matter, too. I feel like back to school time often becomes 100% about the kids. And yes, mostly it is. But you can't give from an empty tank. Make sure you're taking at least 30 minutes a day for you. Whether that is reading a book, exercise, meditation, listening to your favorite podcast, or dancing in your living room....you have to fill your cup before you can give to others. 

The only constant in life is change. We all go through transitions of routines that are met with resistance. I hope these 5 tips can help you navigate through your next transition a little more smoothly. 

To your health! 

XoXo,

Jena 


SIGN UP TO GET JENA'S MOTIVATION, DELIVERED STRAIGHT TO YOUR INBOX! Subscribe to the Inspired By Jena Mailing List and receive regular fitness communications that include recipes, exercise tips, featured Beachbody® products, and motivational stories from Beachbody Coach Jena Chopson and others just like you.