Firefly Fitness with Ken & Jennifer Cornine

Building a Legacy of Health and Happiness


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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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Popcicles For Breakfast????!!!!! Yes Ma’am

It is H-O-T outside today! I have been obsessed with iced coffee MEALS lately. This morning I was having lunch in the teacher’s lounge- we eat at 10:30am if you imagine that!-and some students came in to get icee’s out of the freezer and they looked AMAZING! Of course they offered their FAVE teachers some (we were also the only one’s in the room), I had to decline since I packed lunch and the sugar would have made me CRAZY & then CRASHING. In my jealousy this recipe was born. Why not combine lunch & a sweet treat and still do something healthy for my body?! I can’t wait to give it a try, how about you? Share with someone you think is SWEET!

iced mocha


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Fun Mini Taco Stuffed Peppers

I made a fantastic impromptu dinner and thought that I would share…

mini-taco-stuffed-peppers-06Mini Taco Stuffed Peppers
1 bag of mini sweet peppers; split in 1/2 lengthwise
2 lbs ground turkey breast
1 jar salsa
1 portion taco seasoning. (I have a great recipe if you need one)
shredded monterey jack cheese.

Brown the turkey with seasoning & 1 c. water. Stuff mini pepper 1/2’s with turkey. Add a teaspoon of salsa on each pepper and top with a sprinkle of cheese. Broil in a preheated oven for 8 minutes or until cheese melts. Serves 4 in my house. Enjoy!


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Need A Little Mental Vacation?

We have had amazing weather here in Central Jersey- up until this week.  The temp dropped a staggering 40 degrees reminding us that summer is not quite here.  So, A LOT of us are grouchy and dreaming of sun, sand and surf.  I thought that I would help you out with a mental break.

 Now that you are  a little relaxed, you can take a minute to whip up today’s frothy dose of dense nutrition.

Greek Island Shakeology

Ingredients:

  • 1 serving of Vanilla Shakeology
  • 1 cup vanilla Greek yogurt
  • ½ cup 100% pomegranate juice
  • ½ cup fresh or frozen blackberries
  • 2 fresh basil leaves

Add first 4 ingredients to a blender with ice and garnish with basil.

Calories: 357/ Total Fat 2g/ Saturate Fat 0g/ Cholesterol: 5 mg/ Sodium: 311 mg/ Carbohydrate: 49g/ Fiber 7g/ Sugars 38g/ Protein 40g

Enjoy!


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Healthy Breakfast Alternative (Cheap too!)

granola

Food dollars are hard to come by some weeks and I HATE to spend on things that I can make at home for less money and more health benefits.  Cereal is one of those things.  I do not purchase cereal with loads of added sugar or cute characters.  My family knows that if they say to me “Hey, we are out of cereal!”, then I will surely, grudgingly return with generic shredded wheat.  AND I will grumble about it.

Through Divine Intervention, my current workout love suggests Power Granola as a great breakfast.  The macro balance is quite different with this program and has me deviating from the standard egg whites and oats of my past programs.  So I began mixing up baggies of what would become my now famous Firefly Fitness Granola Cereal.  Famous because my students (I teach high school television production) literally LEER at my between class breakfast.  I can eat it on the go and am told that it smells delicious.  When high school kids covet your food, it is time to take notice!

FIREFLY FITNESS GRANOLA

1/3 c. Old Fashioned Oats

1 Tbsp Walnuts (or nuts of your choice- raw, unsalted)

1 Tbsp Raw Pumpkin Seeds

1 Tbsp Raisins or Dried Cranberries (unsweetened if possible)

1/2 scoop Protein Powder ( I use Vanilla Shakeology)

Healthy doses of Ground Cinnamon & Ginger

1/2 c. frozen blueberries

1/2 c. unsweetened cashew milk

1.  Mix  ingredients together and store in container.  (This recipe can easily be multiplied.  I make it in large batches and portion for the week.

2.  Mix still frozen blueberries with milk (and keep in separate container for transport if you are on the go).

3.  When ready to eat, combine and enjoy!

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 353
% Daily Value *
Total Fat 13 g 20 %
Saturated Fat 0 g 2 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 3 mg 1 %
Sodium 144 mg 6 %
Potassium 730 mg 21 %
Total Carbohydrate 44 g 15 %
Dietary Fiber 19 g 75 %
Sugars 18 g
Protein 16 g 32 %
Vitamin A 55 %
Vitamin C 153 %
Calcium 24 %
Iron 25 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


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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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Body Beast Week 1

Beast Shoulders done!  Now I have completed all of the workouts 1x in this phase and I feel amazing!  (Completely sore, but finally able to make it up & down the stairs in a timely fashion, thanks Sagi Kalev​, 😉  )   It should be worth it- check out this inspiration!

beast3beast2


As far as nutrition I would say that I am finding this the hardest part to master.  The lower carb lifestyle is so deeply engrained in my eating habits that it is a major struggle to find a way to eat 25% protein 50% carbs 25% fat.  This is necessary to do according to the Book of Beast for the Build & Bulk Phase.  I am still working it all out.

The trick for me will be doing the workouts at 5am.  After this type of workout you need to refuel quickly and this should be an unbalanced meal in macro ratios.  3:1 – 5:1 carb to protein ration with very little fat.  For me, that looks like this

1 cup Cheerios

1 Greenberry Smoothie (Greenberry Shakeology, 1c frozen fruit, 1 Tbsp Apple Cider Vinegar & water)

That clocks it at about 300 calories/ 64% carbs

I am still working out the rest of the plan.  Stay Tuned…