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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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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!

Mango Quinoa Salad

 

Lunch is probably the second hardest meal for me to plan for. Dinner is definitely THE HARDEST, but lunch is a runner up. I've been getting stomach aches from eating bad meat in my lunches lately... like bad deli meat in my sandwiches or I didn't cook my meat long enough so it ends up making me sick.

I got so tired of this problem that I decided to make a completely different kind of lunch for myself. I wanted to eat more fresh veggies, and choose a more nutritious, light weight and delicous option. Then I remembered this wonderful mango quinoa salad I had at the Whole Foods Market in Salt Lake City once. So I looked up the recipe and was SO surprised by how incredibly EASY it was to make! 

I made this for my lunch this week and oh-my-goodness it was PERFECT! Light weight, tasty, full of nutrients and veggies and oh-so-delicious!!! 

It's SO EASY to make - all you do is boil the quinoa and toss in the rest of the ingredients!

Here's the recipe straight from the Whole Foods Market blog:

INGREDIENTS:

  • 1 cup quinoa
  • 1 large tomato, seeded and diced
  • 2 ears corn, kernels removed ( or frozen corn or 1 can of corn)
  • 1 cucumber diced
  • 1 mango, peeled and diced (or frozen mango chunks)
  • 3 tablespoons finely chopped chives
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon freshly grated lemon zest

Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add 2 cups water and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Add remaining ingredients and toss until combined.

Nutritional Info: 
PER SERVING:270 calories (35 from fat)4g total fat0g saturated fat0mg cholesterol20mg sodium54g carbohydrate (7g dietary fiber20g sugar)10g protein
Special Diets: 

Quinoa is a very healthy grain and is considered a "super food" because of how uniquely AWESOME it is.

Here are my 5 favorite reasons why Quinoa rocks:

1. Quinoa contains twice the fiber of other grains

2. Quinoa is the only grain that has ridiculous protein, containing all 9 essential amino acids (whut?!)

3. Quinoa has antioxidants

4. Quinoa has small amounts of omega-3 fatty acids (great for brain health)

5. Quinoa contains healthy minerals like manganese and magnesium, which work to help our cells fuction optimally

I hope you try it and enjoy!!! Leave me a comment and tell me if you have a newly discovered favorite salad!

Synergy Organic Clothing

NAMASTE MONDAY!!! I'm super excited to share with you a brand that I have fallen in LOVE WITH!! OM----magoodness. I normally don't do two review posts in a row, but Synergy Organic Clothing is a newly aquired YOGAEATRUN sponsor and I'm so proud to flaunt their stuff!! 

They go beyong yoga clothing and create cute and unique dresses, skirts, pants, tanks. I'm wearing their Buddah Eye Tank and their OM Roll Waist Pant. You can wear the tank eyes in front or eyes in back, either way it's completely versatile. 

I feel so peaceful wearing Synergy Organic Clothing knowing they are completely in harmony with our environment and natural world. They use 100% organic cotton (which is super soft and stretchy!) and low impact dyes which do not contain toxic chemicals or mordants, require less rinsing and have a high absorption rate in the fabric (~70%). High absorption rates and a decreased use of rinse water create less waste-water and thus have a lower impact on our earth and its water supply. All their clothes are HAND made in Nepal, India and in accordance with fair trade practices.

Here's the outfit I'm wearing and also a few other favorites of mine:

So cute and comfy soft!! Don't you love the styles?

If you like what you see here check them out and go like them on Facebook and tell them YogaEatRun sent you!!

xoxoxo namaste!!

New Balance ANUE 

New balance just came out with a gorgeous new yoga line called Anue. They sent me a few items to try out for myself and I am in love with my outfit!! I'm wearing the Sutra Tank and Mantra Pant and Well2Go 115 ballet flats.

I love this gorgeous open back!

 The Mantra Pant is super stretchy, and shapes my hiney end very nicely. ;-D

 These are the Well2Go 115 ballet flats! They are SOOOO comfy! They've got a cushiony reversable insert too. They're meant to be worn TO and FROM yoga class :) 

 

This morning I went on an beautiful hike in Cottonwood Canyon in Sandy, Utah and I decided to wear my pink Anue Sutra Tank along the way. 

My good friend Lindsey (the talented girl who designed my blog!) took me on this hike, and we've decided we're going to start hiking on a regular basis during the week, every day for 1 hour before work! We'll try to do 40 mins uphill and 20 mins downhill.

We followed this river all the way up the trail...

Until we reached the waterfall!!!

I can tell this summer is going to be full of beautiful hikes with wonderful people. I'm so excited it's summer!! Have a happy Saturday!

 

The HARD Way

Right now I'm at 22% body fat.

I have exactly 3 weeks before I'm going to be shooting a professional workout video series with an upcoming & super exciting company called Dream Body Workouts. I'm so incredibly excited for this opportunity, and I'm glad that even before this opportunity came along, I've already been slimming down. 

For the next THREE weeks I'm going to be on a very strict diet & exercise routine to try and get down to 18-19% bodyfat. I will be really happy and pleasantly surprised if I can make it that low that fast.  

I'm not doing anything unhealthy by any means, I am eating 6x a day and consuming somewhere around 1300 calories, along with working out 6 days a week 2x a day. I'm in TURBO CHARGE mode!! The last time I felt this focused, was during my NTC 3,000 minute challenge to myself. It leads me to ask myself, how am I so motivated NOW, when before it was such a struggle to get myself to stick with any diet? Because we all know it's the diet that's hard, not the exercise. 

I asked my trainer Matt what motivates him. He told me that what motivates him is doing HARD things. In fact Matt prefers to do things the hard way whenever he can, especially when it comes to diet & exercise. He says that when he chooses to do HARD in the gym & kitchen, that it makes the rest of life's strugges so much easier to face & conquer. That when bad things spontaneously end up happening in life, he's so much more mentally prepared to conquer it, since he holds himself to a high standard in his normal day-to-day life anyways. And when things aren't going so bad in life, then it makes the day-to-day that much more easy and enjoyable. 

 

I really loved his perspective and I hope that I can someday have the same motivations & reasons for doing things. I want to be just as disciplined, just as dedicated and motivated. 

I'm loving this journey so far, and I can't wait to see how far I can take it. I love living every single day with purpose, direction and discipline. It feels dang good, and feels so much better than just always WISHING for the things I want instead of living in a way that brings me closer to my goals. 
 

Have a great Memorial Day weekend! I'm so excited to have an extra day off work!

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