Hi, I'm Jenaé Frick and this is my blog. I'm a certified yoga instructor, and a certified NASM personal trainer. I'm also a new mommy! Welcome to my life! Click here to read more about me.



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Half way through the year

Hi guys! 

The last time you heard from me, it was in January and I had set a new years resolution to lose my baby weight. Well six months later here I am. I haven't lost much weight at all, I've stayed pretty much in the same area (around 155), but I haven't been trying either. Truth is, I've spent the past six months studying to get my California mortgage loan originator license. It's been a long and painful process, since I still work from home as a social media specialist and take care of my baby, as well as maintain my houshold errands and stuff.

Working, studying AND having a baby is no joke. It's the hardest thing I've done yet. But I'm happy to report that I'm almost finished and I can see the light at the end of the tunnel. By the end of this month (July) I should be done with all of my pre-licensing education, and ready to have my life back again!! YESS!!

My little sunshine. Isn't he cute?

In the mean time, I've lost hair, gained some grays and acquired a mean chocolate addiction. UGH. I've lost myself --- to having a baby, and now to studying. I'm ready to reclaim my life back again. Although I still have one more test to pass before my studying stresses are over, I feel ready right now to start eating healthy again and incorporating some exercise back into my life. I can't go FULL throttle yet, but I can at least start revving up my engine in terms of getting back into fitness. 

So here's my workout plan for the week: 

Monday - Run 1.5 miles

Tuesday - Core routine

Wednesday - Run 1.5 miles

Thursday - Core routine

Friday - Run 1.5 miles

Saturday - Yoga

This is all I can manage right now. As far as my meals go, I've been trying to clean up my diet as much as possible here and there. Here's a meal plan I followed last week: 

Dinner was random. I plan to incorporate more healthy foods into my diet this week and try to slowly push out the junk. I can't believe I've allowed myself to eat so much junk the past six months. I haven't been my usual self and I'm really tired of eating crap. I'm SO ready for this change right now, and especially ready to get my prebaby body back. 

I feel pretty lousy that things have been this way, but at the same time, I really couldn't have it any other way. To give myself due credit, I have been walking DAILY with my baby son, so I've at least kept that up. When I get focused on a goal, I get tunnel vision, and right now my goal has been to finish my prelicensing education. Everything else has been secondary or non-existant. Not to mention, when I've tried to workout as usual I've ended up completely exhausted and unable to do the things I need to do like take care of my baby, or stay up late studying. BUT, that's okay because I know what I want, and I know where I'm going, so I have absolutely no regrets about the fact that fitness has taken the back burner these past months.

Has there ever been a time in your life when you've truly been too busy to workout or too stressed to eat healthy? Am I just a wuss or what? Okay I admit you should never be too stressed to eat healthy, there's no excuse there. haha, leave a comment. Have a great week guys!

p.s. I'm excited to start blogging more again too :) I'll keep you updated on my progress here!

My 2015 New Year Resolution

 My Family At Midnight On New Years... We Were Sleepy!

Happy New Year!!!

I've been realizing the past couple of days that I only really have ONE sure New Year's Resolution this year, and that's to lose 35lbs and get rid of my baby weight. This is all I am focused on right now and I'm pretty happy with that ONE goal for now. Adding anything else to my list just feels overwhelming and burdensome. I'm leaving my method for reaching this goal completely open, in other words I am allowing myself to do any type of exercise I feel like, e.g. running, workout DVDs, weight lifting, circuit training etc..

I'm only asking myself to lose 1lb per week since this is the safe route for breastfeeding. And it's also a very attainable goal, since it doesn't put too much pressure on me to impose drastic measures on my already busy and crazy life. All in all I'm pretty happy with this goal and I'm excited to work towards it. 

What are your New Year's Resolutions?


Mantra #2

Today's #mantra. Repeat it until it becomes apart of you. This was inspired by @noellebenepe who said, "I've learned that fear limits you and your vision. It serves as blinders to what may be just a few steps down the road for you. The journey is valuable but believing in your talents, your abilities and your self-worth can empower you to walk an even brighter path."



Fear is not for me. I believe in my talents, my abilities and my strengths. 

Mantra #001

This is my mantra right now, today. A mantra is something you repeat in your mind or aloud to focus your energy and still your mind. I am prone to waiting on the perfect situation or circumstances before I decide to reach my goals. This mantra is to help me get over that!


With chaos all around, I am in control. 

3 Things I'm Doing Before New Years


I've been thinking a lot about 2015, as I'm sure many of you are. In the past, my excitement or resentment around the New Year has always changed from year to year. Some years I'm a humbug about New Years, and some years I'm super pumped. This year I'm SUPER PUMPED!! 

I'm listing my goals for 2015 in a separate blog post, but before you read that, here are 3 things I'm planning to do before 2015 comes rolling around next week:

#1. Tidy my living space

I was recently reminded that cleanliness is next to godliness. And there's probably nothing that clears my mind more than a clean and tidy living space. Clean rooms and houses make you feel like you are reborn. Like you have another chance to start new, start fresh. It inspires creativity, motivation and ambition. So for the next 4 days I will be tidying my house as much as possible during my free time. 

#2. Take some time to mediate (& formulate my mantras)

I noticed a week or two ago that my negative self-talk was starting to become a way of thinking, a mindset, and a lifestyle. It was filled with fear, excuses, self-pity, put-downs and complaining. I realized I need to change FAST before my thoughts take the form of reality.

I decided for 2015 I'm going to build a list of positive and empowering mantras that I will repeat throughout the day, every day. The words you train yourself to think will become your truth. These mantras will help me cultivate self-confidence, self-esteem and general positivity in my life. Every day I will have a new mantra to focus on. I believe these mantras will change my life, because they will help shape my thoughts and the energy I attract. I will share my mantras with you daily on my Facebook and Instagram feeds. 

#3. Master the Routine

Now that I have a baby it has opened my eyes to the meaning of the all powerful concept of ROUTINE. I never realized how routine-less I was before, until now. Now I realize how much my routine will determine whether or not I accomplish all of my goals in a day or not. Re-thinking, analyzing and scheduling a daily routine, is something I am doing before New Year's. My goal will be to stick to that routine as much as possible every day in the new year, and adjust according to any major changes of course.

Question of the Day - Are you pumped about the New Year, or are you feeling unenthusiastic about it?

How To Lose Weight While Breastfeeding

Happy Saturday Everyone!! Ahhh... doesn't it feel great? I freakin love Saturdays. 

This week I have been reading my college nutrition book about losing weight while breastfeeding, since this is a very relevant topic to me right now! In the book I learned that a woman requires an extra 500 calories to breastfeed, but for the first 6 months you only need to consume an extra 330 calories, and the other 170 calories can come from your body fat stores. During months 6-12 of breastfeeding you increase your intake to 400 calories a day. It also said a woman can safely lose 1 lb per week without compromising her breastmilk supply, so long as she's consuming foods that are nutrient dense and meeting her nutritional needs. 

One thing that was news to me, was the fact that your breastmilk supply isn't affected by your calorie intake, so much as whether or not your nutritional needs are being met. In other words, the breastmilk you produce will always contain a full amount of nutrients the baby needs, and if you lack any nutrients, your breastmilk will simply decrease in quantity, not quality.

So if you think you're milk supply is decreasing at all, then I would do two things to help increase it: #1. eat healthier foods, and #2. pump your breasts with an electric pump in addition to feeding your baby (manual pumps are really awful and lame in comparison, I've learned the hard way).

A breastfeeding woman also needs to drink 3.8 L of water per day, which is why I carry and fill this 2.2 liter jug every morning and my goal is to drink almost TWO of these per day.

By the way you can buy this jug from Walmart for just a couple of bucks! 

Here's a graphic comparison of the differences in nutritional needs of nonpregnant, pregnant and breastfeeding women: 

According to my book, your daily nutritional intake should look like this:

55% carbohydrate

20% protein 

25% fat

Fruits: 2 cups

Vegetables: 3 cups

Grains: 8 oz

Meats & legumes: 6.5 oz

Milk: 3 cups

Below is the sample meal plan from the book:

From this information I figured out that I need to consume 1,950 calories per day (at my current weight which is around 160 lbs) in order to lose 1 lb per week and still be able to adequately breastfeed. To lose 1 lb per week you need to burn a total of 3,500 calories per week, or 500 calories per day more than you eat. Any calories that I burn from exercise in addition can be extra calories I can consume for that day. So for example if I burn 500 calories from working out, then I can add 1950 + 500 and consume a total of 2,450 calories on a given day and still be on track to lose 1 lb that week.

(If you need help figuring out how many calories you need to eat to keep your milk and still lose weight, shoot me an email and I'll help you out: jenae@yogaeatrun.com)

With this information, I've started tracking the calories I burn during my workouts with my Reebok Watch and Heart Rate Monitor that I bought at Target last year. I've also been tracking my food and calories with the CalorieKing desktop app which I absolutely LOVE!!!

So I just wanted to recap on my workouts this week because I'm pretty proud of how it went: 


• Jillian Michaels Body Revolution Phase 1 Workout 1 (30 mins) 

• PLUS I did the bonus Cardio 1 workout! Which I was able to complete 20 of the 30 minutes because I had to put Galax to sleep at the end.



• I did a 40 minute Yoga video from the YouTube yoga star Yoga With Adriene. I barely discovered her this week, and OMG I am in love with her yoga videos!! She's so real and down to earth. I am totally going to be incorporating more of her yoga videos into my life!

She's actually going to be launching a 30 day yoga challenge in January and she's challenging everyone to do 30 days of yoga with her on YouTube and right now I'm contemplating doing it because I think it would be soooo awesome! 


• Attempted to do Jillian Michaels Body Revolution Phase 1 workout 2 dvd but Galax just wasn't having it. I tried to start the workout TWO TIMES that day and each time I only made it about 15 minutes in before I had to attend Galax. So I collectively got about 30 minutes probably but it was once in the morning and once in the eveing. It was frustrating, but hey at least I tried! 

Thursday: Rest day


Friday: Rest day


Saturday (today): 

• FINALLY got to do the full Jillian Michaels Body Revolution Phase 1 workout 2 dvd

• 1 mile run

Anyways I hope you're wrapping up with week with a smile on your face, I know I am, even though my week wasn't perfect, there was definitely progress!

Question of the day: Did you lose weight while breastfeeding? If so how much?