Firefly Fitness with Ken & Jennifer Cornine

Building a Legacy of Health and Happiness


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Day 2 or More Acurately “Geez, my backside hurts!”

Meet my trainer Official Sagi Kalev for today.1915383_10153942310843474_6516310247535031104_nIt is Day 2 for me ofThe Master’s Hammer & Chisel and again I am shocked at the intensity of this program. Not too long ago I would have felt the discomfort and listened to the voices in my head telling me that I’m too old for all of these jumps, that walking is enough.

Enter Sagi telling me that it is worth it and I can do it. He reminds me that this is a mental game and that my body is capable. And you know what? I believe him. Even though I am struggling mightily to make it through and there are some moves that I can’t swing just yet I trust this process, I trust my trainers and I trust the group that is in place to pick me up (virtually) out of the puddle of sweat on the floor and tell me that today I did great.

Here is a link to a great article on the power of fitness buddies.  Have a great workout & share it with someone!

See you tomorrow,

jennifer

x0xo

 


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New Year 60 Day Challenge: Day 1

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Today I am starting  new journey:  I am on a mission to reclaim my health and fitness.  The holidays are always a turbulent time for me and the first thing to go is my diet, closely followed by the other areas of essential self care: sleep, exercise, moderation…Each year I find it a little harder to bounce back, but this year I have tools at my disposal that I’m going to share here if that’s ok.

The first thing is to GET REAL!  It takes a good long look at where you are starting from in order to see where it is realistic to go.  My starting point is a scary 5 lb holiday weight gain on top of the 5 lbs put on over the course of the previous year.  YIKES!  While I am not on a mission to run on the beach in  a bikini (yet), maintaining a heathy weight is imperative to my physical comfort, ability to move freely and maintain a positive outlook.  For me, physical fitness is essential to mental heath and the ability stay in balance.

Day 1; Step 1 requires a health assessment.  Weight, key measurements -because the scale LIES!- and an honest look in the mirror complete with photos.  Here is how to take your measurements.

Next is the plan.  I am using a new program called The Master’s Hammer & Chisel and participating in an online support group specifically for this program.  Support and accountability are essential to success!  The program has a nutrition guide to follow as well as a workout schedule so that part is easy.

Finally comes the daily motivation component.  It takes work!  Just because it is simple doesn’t mean it is easy.  So motivation and inspiration are key to success, keeping the goal in front of me and getting clear on the why behind the change.

All of these key components I will be sharing here in the next 60 days.  Follow along with me if you like.  I would love some company!  Let’s do this!

 


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May I Help You…?

Balance

I recently came across a post in a group that I am a part of that truly spoke to me and struck a chord in my heart. I truly believe that it is our higher purpose to serve others above all else and I have wanted to do something very special for sometime. Along comes this inspiration…

October is my birth month and to honor the gift of health and vitality that has been given to me, I have decided to use those gifts and serve 31 other women in the month of October- completely and totally free of charge.

My reason for 31 is twofold; one for each day of the month and the other is for Proverbs 31. My goal is for each woman to be “clothed in strength and dignity”, laugh without fear of the future” and “make strong her arms” and with that our health, hearts and souls.

What am I offering?
100% FREE Coaching for the month of October including
– a 30 minute Getting Started Right Call to identify your big “Why”, roadblocks and plan of action
– a nutritional assessment
– health check-in
-customized meal plans
– exclusive support group and accountability partners
– Prizes
-Guest speakers

YOU have to do the hard part and decide that NOW is your time and you are worthy of the self-love and attention. I am accepting the first 31 women to declare October as their month. Is it you? Comment below with your email address and I will get you setup. Share this post with someone you love who needs a boost. There are no strings, purchases or upsells. It is my gift to you. What do you have to lose?
xoxoxo- jennifer


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Monday can be a WONDERFUL DAY!

11218172_883444705026480_2893540257526851936_nGood Morning & Happy Monday! Today is typically that day of the week where good intentions are set. Mondays always feel like a fresh start for me- kind of like the first day of school (which is fast approaching!) or a small New Year’s Day. I was talking with someone recently who was so frustrated and just bone-tired of starting over. I told them that it doesn’t matter HOW MANY TIMES you start again, just that you do. How many people vow to stop smoking, drinking, overeating with remorse from the weekend every Monday- so much so that they’ve come to dread Mondays? (I know I’ve been there!) But…Monday can be a WONDERFUL DAY! Don’t stop making vows to change something in your life. Every step you take forward counts. If you fall off course, dust yourself off and start again; just don’t wait for another Monday to recommit.

Here are a few tips to get you started:
1. Do something right now- the next right thing that you can think of and call that a fresh start.
2. Get an accountability partner. Connect with a supportive community.
3. Make a plan to succeed. Prep. Plan for road bumps (they will be there.)
4. Don’t let other people tell you what you are capable of following through on. Other people’s opinions of you are none of your business. REPEAT DAILY.
5. Above all else- be kind to yourself; be proud. But be accountable to YOU. Have the courage to start.


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Today I decided to take a stand. You can too…

Today I decided to take a stand.  Health & Wellness is my PASSION.  I am often frustrated by the fact that so many people are more willing to spend their hard-earned cash on makeup or pizza or cocktails than on their own or their family’s health and well-being.  I truly don’t mean to insult anyone, but after watching this today, I can’t help but ask the question “WHERE ARE OUR PRIORITIES?”

This talk was recorded in 2010, it is now 5 years later and the statistics are WORSE than ever.  NJ’s obesity rate is on the rise- especially in children.  In NJ,  THE STATE-LEVEL ESTIMATED ANNUAL OBESITY ATTRIBUTABLE EXPENDITURES IS $4447 MILLION.  (That is the latest statistic I found.  It is from 2009.)

obesity stat

Overweight and obese individuals are at increased risk for many diseases and health chronic conditions, including the following:

  • Hypertension (high blood pressure)
  • Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
  • Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
  • Type 2 diabetes
  • Heart disease
  • Stroke
  • Gallbladder disease
  • Sleep apnea and respiratory problems
  • Some cancers (pancreas, kidney, prostate, endometrial, breast, and colon)

Here is my not-so-subtle call to action:

Please let me help your family get your health back on track AND/OR join me to help others reclaim their health.  It is simple, not easy- but simple.  Let’s #endthetrend together!

Please leave a comment below so I can contact you on how to get started on the road to Health!


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Workout Motivation & Finding Your Why

HORIZONSI came across this quote this morning and thought it was a great way to look at exercise for me. While I want to look good in cute sundresses and feel confident on the beach, what I really, really want is to be the healthiest person that I can be. When the idea of skipping a workout creeps in (and believe me it does!) I need to connect with a deeper “WHY”. My why is that I know what it feels like to be sick and scared and I don’t ever want to feel that way again.

Have you connected with your big “Why” yet? I promise if you do, that the times you skip out on your health will be fewer and farther between. Share this message with a friend that is struggling with their “Why”.


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Grandparent Deficit: Seriously CNN, is this the best that you can do?

Scrolling through the news in preparation for our morning show, I came across this article on CNN.  It talks about a “Grandparent Deficit” and so it caught my eye.  My Mama was ripped from my life way too soon at the age of 57 due to complications of cancer.  I was 27 and had not had my babies yet.  My Daddy died just a few short weeks after Emma was born. As you might imagine this is a topic that still brings tears to my eyes today and so I checked it out.

The article speaks about the inherent problems to having later life children and I was keenly aware of them.  I had after all had Emma at 31 & Lukas at 36.  Struggling with undiagnosed postpartum depression, sleep deprivation and managing it all without the support of my mother was painful in ways that I may never reconcile.  This article discussed the struggles of parents like me.

I continued to read as it spoke of the next problem; dealing with elder care while simultaneously caring for toddlers.  I had hoped that at this point the article would take the opportunity to discuss the importance of caring for ourselves NOW- while we can make a difference and impact the amount of time that we are vital and independent.  There is no natural reason that we cannot remain vibrant and healthy well into our 80’s and beyond if we just do a few simple things daily NOW.  It would appear to never have crossed the author’s mind.

Instead, CNN decided to promote a different point of view- one that left me flabbergasted.

Kelly Wallace writes,

“Lori Day sees another “grandparent deficit” but not one resulting from grandparents passing away or requiring care from their children.

It is one borne out of a culture where 60 is viewed as the new 40, and grandmothers are “aghast at being seen as elderly, and dieting to excess and having plastic surgery and so forth to try and look young,” said Day, author of “Her Next Chapter,” about mother-daughter book clubs.

What happens then is kids are “deprived of grandmothers (maybe increasingly grandfathers, too) who are comfortable in their own skin, aging gracefully and being a good role model to kids, showing that growing old is not the worst thing that can happen to a woman.”

Day said she’s thrilled to have grown up at a time when grandmothers were “a little chubby, had ample bosoms, smelled like Jergens lotion and were comfy to snuggle with.”

Seriously?  Is that really what we are promoting?  No thank you.  I will care for my mind and body so that God-willing I will not be a burden to my children due to preventable illness.  I will have the energy to run and play with my grandchildren, support my own children’s need for a break in childcare and be a role model of healthy living.  That, in my opinion is aging gracefully.

Here is a resource to help you in preventing the most common age related diseases.

What is your take on this article?  Have you given any thought to these challenges?  I would love to hear what you think.


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PROUD MAMA MOMENT AHEAD: READ WITH CAUTION

Our children watch everything we do, even as teens. I am more cognizant of that now than I had ever been in the past and just in time as Emma is navigating the waters of middle school. Since it is Spring Break here in NJ, we have been sleeping in- a luxury that we don’t have on school days. Under normal circumstances on weekdays I get up at 5 am in order to get my workout done before I leave for work. I am more energized, happier and feel accomplished before I ever step out the front door.  I also fuel my body appropriately. It sets me up for a successful day.

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This morning Emma Grace was up at 5:30am and after a quick breakfast was happily running on the treadmill.  She got in her 2 miles, refueled, showered and finished her piano practice all before the rest of us were up.  She was smiling and proud of herself.  She sees how important fitness is our lives and how it has impacted our family in countless positive ways and she is choosing that for herself.

She is strong and confident and sure of herself and we couldn’t be prouder!


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LOVEGRASS, WEIGHT CONTROL & WHOLE GRAINS

Today we are reblogging from the Whole Grains Council about TEFF.  Of note is that it is a resistant starch which can benefit blood-sugar management, weight control, and colon health.  (See this post)  Which means that you can have your starch and eat it too!

Teff [Eragrostis tef] is the only fully-domesticated member of the genus Eragrostis (lovegrass). Its name is often assumed to be related to the word “lost” in Amharic – because of the tiny size (less than 1mm diameter – similar to a poppy seed) of its seeds.

This tiny size, in fact, makes teff ideally suited to semi-nomadic life in areas of Ethiopia and Eritrea where it has long thrived. (The photo to the left shows teff being harvested in Ethiopia.) A handful of teff is enough to sow a typical field, and it cooks quickly, using less fuel than other foods. Teff also thrives in both waterlogged soils and during droughts, making it a dependable staple wherever it’s grown. No matter what the weather, teff crops will likely survive, as they are also relatively free of plant diseases compared to other cereal crops.

Teff can grow where many other crops won’t thrive, and in fact can be produced from sea level to as high as 3000 meters of altitude, with maximum yield at about 1800-2100m high. This versatility could explain why teff is now being cultivated in areas as diverse as dry and mountainous Idaho and the low and wet Netherlands. Teff is also being grown in India and Australia. In Kansas, theKansas Black Farmers Association is experimenting with teff – intrigued by both its connection to Africa and its market potential.

IGrowing in the fields, teff appears purple, gray, red, or yellowish brown. Seeds range from dark reddish brown to yellowish brown to ivory.

Click here to see photos and learn more about teff.

HEALTH BENEFITS OF TEFF

Teff leads all the grains – by a wide margin – in its calcium content, with a cup of cooked teff offering 123 mg, about the same amount of calcium as in a half-cup of cooked spinach.

Teff was long believed to be high in iron, but more recent tests have shown that its iron content comes from soil mixed with the grain after it’s been threshed on the ground – the grain itself is not unusually high in iron.

Teff is, however, high in resistant starch, a newly-discovered type of dietary fiber that can benefit blood-sugar management, weight control, and colon health. It’s estimated that 20-40% of the carbohydrates in teff are resistant starches. A gluten-free grain with a mild flavor, teff is a healthy and versatile ingredient for many gluten-free products.

Since teff’s bran and germ make up a large percentage of the tiny grain, and it’s too small to process, teff is always eaten in its whole form. It’s been estimated that Ethiopians get about two-thirds of their dietary protein from teff.  Many of Ethiopia’s famed long-distance runners attribute their energy and health to teff.

For a complete survey of the nutritional and health aspects of teff, click here.

COOKING TEFF

In Ethiopia, teff is usually ground into flour and fermented to make the spongy, sourdough bread known as injera. As anyone knows who has eaten at an Ethiopian restaurant anywhere in the world, injera is used as an edible serving plate. Food is piled on a large round of injera on a tray in the middle of the table and different foods are served directly onto the injera. The diners eat by tearing off bits of injera, and rolling the food inside.  Ethiopians also use teff to make porridge and for alcoholic beverages, including tella and katikala.

Today, teff is moving way beyond its traditional uses. It’s an ingredient in pancakes, snacks, breads, cereals and many other products, especially those created for the gluten-free market. You can also buy teff wraps.

White or ivory teff has the mildest flavor, with darker varities having an earthier taste. Those who have only tasted teff in injera assume it has a sour taste, but when it is not fermented (made into a sourdough), teff has a sweet and light flavor.

How you cook teff depends on how you like to eat it, according to our WGC Culinary Advisors. Lorna Sass advises “dry cooking” teff for 6-7 minutes, with 1 cup of teff in 1 cup of water, then letting it stand covered for five minutes. Her approach results in a grain “with the texture of poppy seeds” that’s great for sprinkling on vegetables as a topping, or for adding to soups. Robin Asbell suggests cooking teff for about 20 minutes, with 1 cup of teff in 3 cups of water producing a creamier end product. The Teff Company, in Idaho, advises cooking 1 cup of teff in 3 cups of water or stock.

Here are some recipes you can try, to get acquainted with teff:

Banana Bread with Teff and Chocolate

Teff Crepes with Spinach and Mushrooms

Teff Waffles

Ethiopian Teff Vegetable Loaf

You can easily buy teff grain and teff flour. Three good sources are The Teff Company, Bob’s Red Mill and Shiloh Farms.

FUN FACTS ABOUT TEFF

  • Just one pound of teff grains can grow an acre of teff, while 100 pounds or more of wheat grains are needed to grow an acre of wheat.
  • Teff requires only 36 hours to sprout, the shortest time of any grain.
  • Three thousand grains of teff weigh just one gram (1/28 of an ounce).
  • Teff’s protein content (around 14%) is largely easily digested albumins (similar to a vegetable version of egg whites).
  • Teff is thought to have originated in Ethiopia about 4000-1000 B.C.E.
  • Teff is fermented by a symbiotic yeast living in the soluble fiber on the grain’s surface (like the blush on grapes).

Thanks to The Teff Company for some of the information on this page, including the harvest photo.


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#Endstigma

I woke up this morning and like any other morning scrolled my news feed while drinking my coffee.  I ran across a PLAYBUZZ.com quiz like so many others that are popular amongst my Facebook friends.  I have taken these as well

which-badass-historical-woman-are-youwhich-disney-fairy-are-you

and posted my results and giggled or rolled my eyes with the rest of them.  But today was different.

 

Today’s Quiz Du Jour was “How Bipolar Are You?”

how-bipolar-are-you
As you can imagine many people took the quiz and jokes ensued.  Except it isn’t funny.  Now my disclaimer belongs bolded here.

I was guilty of using the term in a derogatory manner myself…until I was diagnosed with Bipolar Type 2.  And then it wasn’t funny anymore.

According to the National Institute of Mental Health,

”Bipolar disorder, also known as manic-depressive illness, is a brain disorder that causes unusual shifts in mood, energy, activity levels, and the ability to carry out daily tasks. Symptoms of bipolar disorder can be severe. They are different from the normal ups and downs that everyone goes through from time to time. Bipolar disorder symptoms can result in damaged relationships, poor job or school performance, and even suicide. But bipolar disorder can be treated, and people with this illness can lead full and productive lives.

Bipolar disorder often appears in the late teens or early adult years. At least half of all cases start before age 25.1 Some people have their first symptoms during childhood, while others may develop symptoms late in life.

Bipolar disorder is not easy to spot when it starts. Some people suffer for years before they are properly diagnosed and treated. Like diabetes or heart disease, bipolar disorder is a long-term illness that must be carefully managed throughout your life.”

 

In other words, Bipolar is a serious, life-threatening disorder that is genetically linked, biologically based and while there is no cure, it is infinitely treatable.  And totally misunderstood.

The stigma that follows mood disorder is tragic.  It causes people to hide in the shadows and avoid treatment for fear of being “outed”.  I used that term recently myself.  Outed.  The fear is based in reality as evidenced in the comments on that quiz.  It is one of the largest barriers to treatment out there.  Like a huge elephant.

Having bipolar in 2015 reminds me of the time that cancer was scary and misunderstood.  Remember the movie “Terms of Endearment”?  The stigma that surrounded cancer in the era in which the story took place was real.  I saw the movie with my mother.  I didn’t know then that cancer would take her life 15 years later.  And I thank God that we were supported and loved through it all.  Yet today I wonder why we don’t support families dealing with mental illness in the same gentle manner.  The thing is, you would never have a quiz that spurred jokes about cancer or autism.  No pop quizzes asks “Are you Autistic?” or “Are You Diabetic?” and then generate hilarious responses.

I don’t point this out to judge; I misused the terms myself pre-diagnosis.  I point this out to start a conversation and ask you to think about how you can help end the stigma once and for all.  Treatment does exist.  Life does get better.  In fact, bipolar life, for me, is beautiful.life-is-beautiful