About

Hi, I'm Jenaé Frick. I'm a 25-year old digital marketing manager by day and a soon-to-be mommy on September 18, 2014! Welcome to my life! Click here to read more about me.

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Pregnancy Has Changed My Body and Soul

Left: A picture of me one year ago July 2013 in my skinny body. Right: A picture of me taken at 31 weeks pregnant in July 2014!

Hi again.

WOW. I just looked at the date of the last blog post I published and it was exactly 1 YEAR AGO this month. July 22nd of last year 2013. It's now July 31st 2014 and I can hardly believe tomorrow is August.

I have to say, I feel like a very different person than I was 1 year ago. I look very different too.

For starters I'm currently 33 weeks pregnant with my first child. Most of my friends and family have already known for quite a while, but for some of you who have only known me for my blog might be surprised since I have gone MIA on social media and my blog for the past year. I'm due to have a baby BOY on September 18th and I couldn't be more excited and more happy with that reality. (What's cool is that my birthday falls on the 15th of September so I'm secretly wishing he comes a few days early and maybe we'll share a birthday :) 

SO MANY people I know are pregnant!! It's really nuts. Bex from Bexlife is one week ahead of me or so, Ashley Horner just got pregnant, and one of the girls from PurelyTwins is two weeks behind me. And a bunch of other friends and aquaintences I know are pregnant.

I have to confess, for being a personal trainer and a yoga instructor, I have NOT been a good example AT ALL of a fit pregnancy. From the moment I found out I was pregnant I dropped all expectations of myself and I just surrendered to the process. Up until about week 20 I was really good about walking on a daily basis. I need to start that back up again. As far as eating goes, I've just eaten what's been available and I dropped all aspirations of meal planning etc. Life just got too busy and too complicated to worry myself sick about this meal planning hoopla. I'm more worried about health insurance than meal planning these days! But since I've got years of healthy eating habits behind me, some of those eating habits have carried over into my pregnancy since I've learned to love certain healthy foods. Nonetheless, I've probably eaten wayyy to much junk that is not justifiable in this pregnancy too.

Why did I stop blogging?

I very consciously decided to stop blogging 1 year ago for a few reasons.

#1. Unknown to many, I had a couple of miscarriages last year, one in May and the other was in October. After those two experiences I decided I no longer wanted to share my personal life with the world. On top of that, life was getting hard from a financial standpoint and to be frank I didn't have the desire to share those struggles with anyone, nor did I want to go on blogging as if life was normal, when it wasn't.  I was dealing with a lot of changes and I needed privacy.

#2. I also decided that I didn't want to be apart of a selfie-obsessed culture that I was taking part in. I decided I needed to focus on my family, and what's most important-- and to me I realized that real life people are important, and real life experiences are important. 

I think taking a 1 year break from blogging and the internet, helped open up another side of me. In the past year there have been so many things that have transformed me. Pregnancy was a huge one. Financial hardship has been another. I'm not sure how to describe how I've changed except to say that I feel stronger inside. I feel like there is more depth to my soul than before, somehow. It's weird to think about it that way, but true.

Pregnancy changes

There are some other new changes too... I've gained WEIGHT! haha which is normal with pregnancy of course. I started this pregnancy weighing about 126lbs, and I now way 161lbs! What a transformation that is in itself! I definitely don't fit into anything I used to be able to and I can see the cellulite in my thighs now that was never there before.

I'm also starting to get little stretch marks on the bottom of my belly. They are actually quite tolerable right now the way they are because they are small, and there's not very many yet. But considering that my baby has to grow double in weight over the next 7 weeks means I might be consumed in stretch marks by the time this is over! Oy vey.

So what's next?

Well as soon as I'm done having this baby, I will be on a mission to get my body back of course! Did you expect anything else from a person like me?;-)There's no way I'm letting myself go, not for one second. I am not the kind of person that is happy being overweight. Don't get me wrong, I am totally happy being pregnant but that's because I have a good reason for putting on weight and a little bouncy baby in my belly. After the baby is born though, there's no excuses, and I can't wait to feel that sweat running down my face again after a hard workout. That is one thing I miss terribly right now. I miss working out hard and getting that exercise HIGH from it. It makes you feel inconquerable, fearless and powerful. Can't WAIT to get back on that drug... ;D

I think I want to start sharing my journey again. I've learned now to accept myself in all of life's trials and circumstances and I want to share my journey because I've appreciated how much other women I know have shared theirs. It strengthens me to read their blogs and their lives. I hope maybe my journey will resonate with you too. 

Fitspo Feature: @Micheskiiii 

HAPPY MONDAY!! I'm wayyy to excited to present to you this interview with one of my absolute favorite fitness role models on Instagram - Miche Nicholson (@Micheskiiii on Instagram)!!

This woman is INCREDIBLE. With 3 kids, work, school, and a spouse-- if she can do it, YOU CAN DO IT!! She's had twins and what's amazing is that after her pregnancies and many "stomachs" later, she has come out a winner and a completely HOT mama!! Check out this interview! 

 

 

1. When did you get started on your fitness journey and what inspired / moved you to get fit?
I got started pretty much in Jan 2011. Thats when I found out I was expecting twins. I just knew I didn't want another pregnancy like my first one, which was just a singleton. With my first I gained almost 75lbs, I ate everything in sight, and didn't work out. I was so unhealthy and it took me 4yrs to lose all the weight I gained with him. And once I lost all of it, thats when I found out I was going to be having twins, so I knew I didnt want to be that unhealthy and unhappy again this pregnancy. So I pretty much hit the gym 2-3 days a week until I was 7 months pregnant with the twins, I watched what I ate and didn't give into every craving. In the end I only gained 50lbs! And then after I had them I just knew I wanted to keep going with my fitness journey, I didn't want to stop. So I started training for my first half marathon 4 months after having the twins. I trained for 3 months, and ran the toughest half marathon in the Northwest just 8 months after my twins were born! And from then on I just fell in love with running. 
 

2. The picture of your "many stomachs" is absolutely incredible. Did you have any cosmetic help with surgery, or body wraps, etc? Or was it all from diet and exercise alone? (what would you tell other women who want help with their post-baby bellies?)
I get asked that a lot lol But no, no surgery whatsoever here. I transformed my stomach just by clean eating, lifting weights and running. If I could give other women advice on help with their post baby bellies, I would tell them its all about the way we eat. Its all about what we put into our bodies. You can workout all you want, but unless you are eating healthy you will not see the changes you want to see. Yes, at first its hard to change your eating habits, but once you start seeing the changes in your body and the way you feel it gets so much easier and its so worth it! Also, not to give up. A lot of people are so quick to throw in the towel bc they expect results overnight, but really it takes time. Thats why I love taking progress pics every month so I can compare the changes. We look at ourselves every day, so we don't see the little changes. Thats why progress pics are so helpful!
3. WHEN and HOW do you make time to exercise with 3 kids? (i.e. babysitter, daycare, wake up before the kids)
Oh man, geez sometimes I wonder that myself hahahaha Luckily I have my mom near by so she takes them for me once a wk so I can run, and then my husband and I just work around each others schedules. I make sure to give him time for him to go to the gym, he makes sure to give me time to go to the gym or run. We kind of plan it out in advance as corny as that sounds, but when you have 3 kids, work, school, and a spouse thats kind of your only option: Plan, plan, plan. And sometimes I will even wake up way before work, or before my husband and kids wake up and I will get a workout in. 
4. What is your occupation? What is your ultimate career goal?
I currently work for a hospital here in Boise. But I am going to school to be a Mortician. My lifelong dream since I was a child has been to be a Mortician and to own my own funeral home. 2yrs left and I will be that much closer!!!!
5. What kind of diet do you follow? Does it include cheat meals and what are they like?
I wouldn't say I "diet". I just clean eat about 80-90% of the time. I stay away from frozen foods, boxed foods, fast foods. I drink only water, a gallon a day! I get my fruits and veggies every day, I eat only chicken and turkey on occasion. And I am sure to drink my protien shakes each day (100% Whey Protien Optimum Nutrition Isolate) Yes, I do have cheat meals. Thats typically on the weekend. But I make sure not to go overboard with it. Typically if I cheat then I will get ice cream, or we will go out to breakfast/lunch/or dinner somewhere over the weekend. 
6. What does your current workout routine look like?
Well, I run 15 miles or more a wk outdoors. On top of that I hit the gym 2-3 days a wk to lift, and then I also lift here at home as well. I really love focusing on legs and my booty so heres a couple routines I love doing for that:
Freeweights:
155lb squats- 12 reps
25lb Kettlebell swings- 50
25lb Kettlebell sumo squats- 50
Step ups with 25lb dumbells- 1 min
Walking lunges with 25lb dumbells- 20
***Do that routine 3-4x***
Machines:
55lb Leg extension- 3x12
45lb Seated leg curl- 3x12
100lb Leg Press- 3x15
170lb Inner thigh- 3x20
150lb Outter thigh- 3x20
And then I finish I always do squats with every workout I do. Also I try to increase my weight every few wks. The heavier the better. I use to be that girl that only lifted really, realy, light and focused mostly on cardio, but I wasnt seeing much of any changes in my body. But then I started lifting heavier in Jan 2013, and clean eating, went from 23% bodyfat in Jan down to 18% in March! I haven't had it checked since, but I would imagine I am at 16%. Ladies, do not be afraid to lift heavy!!!!
7. What is your ultimate fitness goal and who is your fitness role model?
My ultimate fitness goal is just to be the healthiest me as possible. I don't want to do competitions or anything, thats just not what I am into. I just want to be the best version of myself possible. I want to be healthier, stronger, and faster. I want to become a better runner. Well, I will say I would love to run my first Marathon sometime within the next year. And I would also love to do the Tough Mudder one of these days as well. And as far as my fitness role model, I would say Mari Brennan AKA littleloislane on Instagram hahaha I started following her a year ago and she just inspires me more each day. She just has so much discipline, dedication, motivation, and shes such a bada%$. 
8. What is YOUR biggest excuse when you don't feel like working out?
My biggest excuse is "I don't feel like it." Either bc its too hot out, its too cold out, I am too lazy, I don't want to get up, etc. But I just get up and do it. Just get it done. Its so worth it. I mean, seriously, who has ever regretted a workout!?!?
9. What is your one food weakness?
Fruit Punch Rockstars and a cheeseburger. I am a FREAK about those 2 things. OMG!!!!!!!!!!!! 
10.  What advice would you give to a person who wants to make a healthy change to their life but is intimidated by the whole thing?
Just do it. Seriously, just do it. Everyone starts somewhere. If you arent happy in your own skin, you're the only person that can change that. Do what you need to do to be happy. I use to hate the body I was in. Instead of dwelling on it and feeling sorry for yourself (thats what I did) look at what you want to change and how you can change it. In order to see changes, you have to be willing to make changes. 
 

11. Name something others might not readily know about you (hobbies outside of fitness, a unique talent, etc etc.). 
I can sing. I am super, super morbid. And the oddest thing, I sleep with a heating pad every night and have since I was in my teens. I take it with me if I know I am gonna be traveling as well hahaha its a comfort thing. 

 

 I hope you enjoyed this Fitspo Feature! Leave me a comment, and GO FOLLOW @Micheskiiii!! ;-D Have a motivated Monday!!!! xoxoxo

p.s. want to be a Fitspo FeatureTell me about yourself in a message here!

My Very First Workout Series!

I have a ★BIG Announcement!!★ MY OWN workout series IS HERE!!! WHUT?

I teamed up with Dream Body Workouts to create my very first 4-part online workout videos! Wooo! I never thought a day would come!

My workout series includes 2 yoga workouts, and 2 strength training videos. One yoga routine is a fast flow Vinyasa, and the other is my favorite meditative routine that will help cure headaches & after work tension.

The strength videos are total body routines that will help strengthen your muscles and get you in shape! I use a set of dumbells and a kettle bell. 

THE GIVEAWAY!

The 4-part series is only $19.99, and to celebrate I'm giving away TWO $25 Target gift cards! LIKE and SHARE this Facebook post to enter to win! Here's the link to my new workouts! Go check it out and tell me whatcha think!! --> http://bit.ly/15hoHJj

Meal Planning - My Menu

A lot of you out there are looking for meal plans and wondering what you should eat. If you want to lose weight only ONE rule applies - you must burn more calories than you consume. Outside of that rule, all you have to do then is figure out what you like to eat, what healthy foods you want to incorporate and then count the calories up to make sure you eat the right amounts to stay within a calorie deficit. Use this calorie calculator to see how many calories you need to maintain weight, then subtract however many calories you feel is reasonable for you to lose weight. I would suggest subtracting 300-500 calories. 

This week I'm going to put myself into a calorie deficit of about 500 calories. I've decided to keep my menu around 1400 calories per day, and I'm including foods that I ENJOY. Eating what you enjoy is a a huge key to long-term success. Here's my menu for this coming week for you all to see!

I will be eating the same thing every day of the week.

Breakfast: 445 calories

1/2 cup of oats 150 cals

1 cup skim milk 90 cals

1 tbsp peanut butter 95 cals

1 scoop chocolate whey protein 110 cals

Mid-morning snack: 120 calories

1 tub of broccoli 50 cals

10 almonds 70 cals

Lunch: 307-350 calories (depends on the cheese)

Italian Salad- 

spinach 20 cals

olive oil 120 cals

balsamic vinegar 17 cals

1 cucumber 10 cals

1 roma tomato 20 cals

gorgonzola cheese or parmesean 20+ cals

2 slices of deli meat 100 cals

Afternoon snack: 130 calories

1 greek yogurt of choice 130 cals

After work relaxing treat: 100 calories

1 healthy choice frozen yogurt dessert 100 cals

Dinner: 200 calories

2 eggs 160 cals

spinach 20 cals

parmesean cheese 20 cals

Nighttime snack: 45 calories

1/4 cup cottage cheese 45 cals

Total: 1390 calories 

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As you can see I'm a huge fan of dairy, but not a big fan of meat. I'll be going to the grocery store tonight to finish getting the rest of the ingredients I'll need! 

If you would me to create a personalized meal plan for your goals, send me an email at jenae@yogaeatrun.com. I charge $19 for a 1 week custom meal plan. 

 

Short Hair vs. Long Hair

I kinda had a little streak of crazy running through my veins this past Saturday night. I cut my hair! (if you want to see a video of my hair, click here)

Chopped completely off, above my shoulders, and they even had to shave my neck at the salon to make it nice and clean lol. So crazy!! I'm still trying to get used to it, but I've always wondered what it would feel like with hair THIS short, and now I know!

Every male I've ever known has loved long hair and told me never to cut it short. But every girl I've ever known has told me to do it! What can I say, girls just wanna have fun ;-) 

 

I'm not gonna lie, I miss my long hair and I am excited to grow it back out! I feel kind of like Sampson when Delilah cut his hair lol. Every time I look in the mirror I'm like, "WHO IS DAT!?" But while I have my short hair I'm going to try to make the most of it and take lots of pictures lol.  

 

I'm still wondering how I'm going to manage my short hair while I workout. Usually I would just make a pony tail, a bun, or braid my hair for workouts. Now that I can't even pull it back I think I just might leave it down and tucked behind my ears when I workout. Or maybe wear a headband?

 

So what do you think? Have you ever cut your hair short? How did it make you feel? Are you a long or short hair kind of gal? Leave me a comment!

Fitspo Feature: @LanaBananaFitness

Happy Tuesday my peeps!! I have a wonderful Fitspo Feature for you today, allow me to introduce Lana LaRouche of @LanaBananaFitness!

This girl is OH-SO-inspiring and I just KNOW you're going to fall in love with her! I've been following her on Instagram for a few months now and she is BY FAR one of my #1 favorite fitness gals around, bar none! I wanted you to get to know her a little better so I interviewed her! Enjoy this wonderful discovery of a beautiful & inspiring fit gal!

 

1. When did you get started on your fitness journey and what method have you stuck to to achieve your results?
I'm coming up on about the 2 year mark since I changed my ways. Before then, my idea of health/achieving the body I want was to "eat less, do more" now my motto is basically to do what makes you feel happy in the healthiest way possible. At first since I was new to working out and didn't no a thing about nutrition seeing as my favourite food before was mr.noodles, I started online looking up at home workouts and purchased some light weights. Started working out at home maybe 20 mins a day and meal prepping which I found to be the biggest influence for me. Abs are truly made in the kitchen and just by changing my diet alone without exercise made the biggest difference. Once that was established I started running 4-5 x a week about 20 mins just around the block where I lived. Once I realized after I had lost weight (and didn't notice either until I came home from school and all my family was like holy you've changed!) I figured out that I actually want to get bigger. But in a fit way, gain muscle and eat more. So I added more protein, and got myself a gym pass for the first time which was intimidating walking into the gym not knowing a thing and not wanting to resort to just going on the treadmill because my goal was to lift weights and gain muscle. Been learning more from both experience/online/ and even just commentary from people at the gym or via Instagram on tips/tricks. 
2. What inspired you to get fit and what keeps you going now?
My biggest inspiration has been my boyfriend. He hasn't directly influenced me but we have been together for 7 years now and as of 2 years ago we have had to do the long-distance relationship as we both go to school in different countries. The first year apart was very hard for me, I was depressed, self destructive (drank a lot and starved myself) and was overall unhappy and felt that I couldn't be happy on my own. It was a battle but one which I have overcame. Soon as I realized, yes he does bring me happiness, but no I can make myself happy to and do things for ME is when I started caring about myself more and became a more independent person. I bought healthy/expensive treats, bought a gym pass, started working out and focusing on ME. The first time I felt "selfish" but soon realized everyone needs to love themselves and treat themselves how they treat the ones they love. 
The more I workout and feel happy about me, the more confidence I have, the more I smile, the more he smiles and when I see him as happy as I am because he sees how I;ve changed it does truly keep me going. He too has his own fitness battles and has struggled with his weight his whole life so if I can now be a help to him and motivate and give back, that too motivates me.
Oh and not to forget! Since starting an Instagram account I cannot believe how supportive and kind the people of the world are! Anyway I can help someone by answering a health question, motivate someone to work out or to start doing what makes them happy truly effects my life in a positive way too. 
3. What is your occupation? What is your ultimate career goal?
I currently work for my mother-in-law at a Liquor store, often in the back unloading beer which I find to be a workout in of itself. But it is far from my life goals/expectations. I have always been an artist (what I attend school for) and hope to be a high school advanced art class teacher and a tattoo artist with my sister as we plan on opening an all female run tattoo shop together one day.
Although I must admit recently have been thinking about getting my training certification as it would be good to have as fitness has recently become a huge influence/enjoyment in my life too now..hmm
4. What kind of diet do you follow? Does it include cheat meals and what are they like?
Basically I am a sucker for candy. Its my weakness. To keep it simple 
Breakfast: steel-cut oats, eggs or greek yogurt and fruit
Lunch: salad & veggies and some sort of protein, (chicken or shake)
Dinner: veggies, some type of protein and a complex carb (either brown rice, quinoa, or yam)
Snacks: yogurt, cottage cheese, apple, protein bars, cashews/nuts, fruit, quinoa salad, Peanut butter on celery or apple or anything pretty much haha. 
I just keep it simple, I am truly no chef but I do take good photos of my food which tend to trick people into thinking I am! The things I avoid are simple carbs, any breads or pasta-type things, candy and sugar and most dairy especially cheese but that is mostly because of my digestion issues with dairy. And absolutely no alcohol. 
I never really consider cheat meals because if I go out with friends and I decide hey I want sushi too, I will, because if you eat right and workout regularly 90% of the time you can indulge in things like that when you want I believe. My cheat "meals" are often a thing or two here and there, for example, my boyfriends parents I live with constantly keep a stock of chocolate covered raisins/almonds on the counter which I'll have a handful here and there or if I'm craving chocolate I wont go buy 3 chocolate bars but maybe put a scoop of chocolate Hazelnut spread on an apple or find a slightly better alternative that still fixes the craving. 
5. What does your current workout routine look like?
Something different everyday and trying new things each day, best results come with spontaneity.. and it keeps things interesting! I often post workouts on my Instagram too :)
6. What is your ultimate fitness goal?
Basically to compete in a Figure Competition (hopefully in 2014), even if I don't place at all I just want to take part in one and say look how far I've come and what I did. Oh and another silly goal is to be able to bench press the weight of my boyfriend, and if he continues to lose weight like he is this may actually be possible sooner then I thought! :P 
7. What is YOUR biggest excuse when you don't feel like working out?
I have a few main ones, one being "Oh theres not enough time till I need to leave for work" which is usually a couple hours since I get up early and then I tell myself "All you need is 10 mins!" because in reality anything you do is better than nothing. 
The other being more of a real reason, because I only see my boyfriend during summer and christmas time when he is home and I am too I don't like to leave to go to the gym (working on getting him to come with me) but I want to spend as much time with him as I can so if that means skipping work out I will but ideally I hope to get him more involved with working out with me.
8. Who is your fitness role model?
Most people are virtual role models via Instagram. I'm not into the super "insta-famous" type that posts "booty progress" or practically nude photos. Although I am not saying they haven't put in the work and truly deserve the bodes they have and to show them off but thats just not me I try to stay conservative to a degree (and hope people will let me know if I stray from!) But who does inspire me are the average girls, attending school, working, providing for a family, and doing all they can to better themselves. Wish I had a name in particular but there are too many!
9. What is your one food weakness?
...Candy, in particular; rainbow ropes, and anything green apple! XP
 

 

10.  What advice would you give to a person who wants to make a healthy change to their life but is intimidated by the whole thing?
Small steps, each little change over time will make a huge difference. I know this quote is overused but its true. Progress is a progression, it takes time and is a process because these things don't happen over night, over a week or even a month. Don't look at your goals as a goal because you're already setting up a limitation, a finish line, Instead look at it as a life change with no finish line and to continually do what makes you happy and what will better your life or motivate and inspire those around you to do the same!
11. Name something others might not readily know about you (hobbies outside of fitness, a unique talent, etc etc.). 
I want to be a tattoo artist. I have a twin brother (and 2 younger brothers and an older sister), I own two guinea pigs, I can sing, I can bake a wicked cheesecake from scratch, and I've always wanted to shave my head and to have a mohawk but hesitant because my man loves long hair :P ...one day!

 

I hope you enjoyed this Fitspo Feature! Leave me a comment, and GO FOLLOW Lana!! ;-D Have a motivated Tuesday!!!! xoxoxo

p.s. want to be a Fitspo Feature? Tell me about yourself in a message here!