Beat the Holiday Bloat!

Hi Guys!!

I hope you all had a fabulous holiday with your loved ones! Along with some fabulous food ;) I enjoyed ALL the food without one bit of regret and it felt so good! I feel like I finally have reached the ultimate balance by letting myself be okay with eating alllll the foods and not working out much at all. Of course its something I will still have to work at every day but I feel so good about it!

With that being said, I do love my healthy life style and my body is used to it so I have been having some tummy upset and bloating! So here are my tips to combat that!

1. Get Moving! It doesn't have to be intense workout, or even going to the gym! Go for a walk, play with little cousins/nieces and nephews, go shopping or just walk around the mall! This helps you body with getting everything on the inside moving incase you've been more "couch potato mode" like I have!
2. HYDRATE! Drink water! Even when you aren't thirsty! After lots of food I don't typically eat and some not so hydrating drinks, I try to get about a gallon in a day! Do as much as you can! Yes its going to make you have to pee more BUT its healthy!
3. Green Tea and Belly Detox tea! NO NO not weight loss tea! The tea I get if from republic of tea and its called "Get Clean" and it stimulates your liver to get rid of toxins and helps get you body back to normal! It will NOT make you run to the bathroom like I've heard other detox teas will. Just the typical liquid stuff effect! ;)
4. Get back to your normal foods! Whole grains, greens, proteins, veggies, fruits! Get back into those whole foods that make you body feel GOOD! The way I see it is the holiday foods are SOUL foods and the healthy foods are WHOLE foods, we need both, but the soul foods a little more in moderation! I like to meal prep after a lot of heavier eating so that I have the healthy options available instead of leftovers!
5. Last but not least! DONT OVERCOMPENSATE! Dont under eat to make up for it OR over exercise! Your body with react the exact opposite way and it will cause more harm than good! Do things that naturally help your body out with balancing everything again! Like the things I listed above! Love your body, It will love you back!

Alright guys so there are my go to tips! Remember everyone is different and it can take a few days to feel back to normal but you CAN get there! Dont get discouraged from your routine pre-holiday and be okay with enjoying this time with your friends and family!

XOXO 

Jenna

My Current Workout Routine

Hi Everyone!

So this is a little later than expected, and my routine is going to be changing soon, but I will give you everything I have!

 P.S. I don't know the technical name of a lot of these.. I'm sorry, like I have said before, I am not a personal trainer so I don't really need to know! I'm sharing this because so many people have asked. I am absolutely open to someone telling me what they are if they can decipher what I'm saying LOL, but please don't be demeaning or it will just be deleted :) xoxo

Okay soooo!

Legs:

Two time per week- one with a quad focus, one with glutes/hammie focus!

For my quad focus day I typically do a combo of: 

-squats with a wider stance

-leg presses with wider footing, toes pointed out, feet toward bottom of platform

-squat and glut squeeze on the cable machine (I use the rope attachment for this)

-leg press machine jump squats with about 10-15 lbs (on the machine form, not the one where you can put the weights on manually)

-Hip abductor and adductor machines

-leg extension machine (for quad flexion)

For my Glute /hammie focus day:

-squats with  closer stance

-leg presses with closer footing, and feet as high as the can reach on platform

-deadlifts with bar

-deadlifts on the cable machine

-leg presses on the assisted pull up machine

-Hip thrusts on the leg extension machine

-smith machine squats from you knees so it isolates the glutes

Arms/ Back/chest:

Two times per week- I mix and match arms, back, and chest days but ill tell a little about how I usually pair them:

Biceps and chest:

-laying bicep curls

-bicep curls with bar

-flat, raised, and inverted bench presses

-dumbell chest press

-chest press machine

-chest pull machine (where you are pulling the two side of the machine together at about eye level)

-"hammer" hold bicep curls

Shoulders and tris:

-High pull, clean, press, rear press combo (from @bottlesandbarbells IG)

-cable machine face pulls

-high pulls

-lateral shoulder raises

-front shoulder raises

-tricep kickbacks

-tricep pull downs

-rear delt flys

-delt fly machine

-straight arm tricep pull downs

Back:

-lat pull dows (wide and close grip)

-rows

-lying rows

-bent over rows

-assisted pull ups

Cardio:

Typically before every lift I do 15-20 minutes of incline walking at anywhere for 3-4 speed at 15% incline!

Okay so I think this is everything! This have been my routine for a while! Like I said on IG a couple days ago I am diving back into BBG and I am super excited and motivated! So this is subject to change but I will keep you guys updated!

AGAIN: I am not a personal trainer, I took ideas from different places and threw them together.. It works for me but will it work for someone else? I dont know! So just keep that in mind.

I hope you guys like it and it was helpful! XOXO

Jenna