JESSA OLSON WELLNESS: June 2020

WELLNESS * MINDSET * MINIMALISM * LIFESTYLE

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Thursday, June 18, 2020

How to do a Body weight Squat



Squats are a staple lower body exercise. They hit every muscle group from the core to your feet. Plus, there are a variety of squats to never get bored. I recommend doing body weight squats to start then add weight.

If you aren't warmed up, I suggest a few minutes of squat movement. I personally love doing squat stretch to start my workout.

My favorite to start is a Squat Hold or Squat Stretch.

**Picture of Squat hold down, and squat hold with butt in the air.

1. To start, shoulders over hips over knees and ankles.
2. Forward fold to touch your toes. Hands can be either on your feet or on either side. Bend your knees if needed.
3. Push your glute up towards the ceiling to straight leg.
4. Do 10 repetitions. Repeat 3 times.

Basic Body-Weight Squat

**Picture of Start squat, and squat is lowest position.

1. To start, feet hip to shoulder width apart. Feet slightly turned out.
2. Lower as if you are going to sit down on a chair. Go as low as you can.
3. Push through your heels. Weight should be middle of your feet and heel.
4. Squeeze your glute to return to starting position.
5. Do 10 repetitions. Repeat 3 times.

Tips when doing your squat: 

  • Keep your chest up
  • Neutral Spine - Flat back and not rounded
  • Core Engaged
  • Don't let you knees fall inward. Your knees should stay parallel with your ankles. 
  • Knees and toes move in the same direction. 
  • Avoid having most of your weight in your toes or ball of feet. 


Once you have mastered these 2 moves, you can move on to different types of squats.

Tuesday, June 16, 2020

Tips to Drink More Water


Tips to drink more water:
  1. Find a favorite reuseable water bottle. If you picked it out, and love it then you'll be more likely to drink from it. I have a pink hydroflask and it has helped me drink more water. 
  2. Add flavor. This can be either fruits, powders or flavored. If you add lemon and cucember it will help with digestion. My favorite is ON Amino Energy. 
  3. Drink before every meal. Our bodies can't tell between thirst and hunger. If hungry, try drinking at least 8oz of water. Still want food eat. Also while waiting for food drink water. You won't eat as much. 
  4. Invest in a filter. I am self proclaimed water snob. I'm very particular about my water. (You can not convince me all water is the same.)
  5. Never have an empty bottle or class. Anytime my water is almost gone I fill it up. If it's empty I am more likely grab a soda. 
  6. Add ice. It's actually better for your body to have warm water because it takes more work for your body, but I have to have ICE COLD water. 
  7. Drink half your body in ounces every day. If you weigh 200 pounds, try to drink 100 ounces of water. 
  8. Set reminders. I have a client who sets alarms several times throughout the day. When the alarm goes off they'll finish their drink, and refill it. Some alarms are at time they normally would eat a snack, but have replaced it with drinking water. 
  9. Use an app. This will help you keep track of your water intake.  
  10. Drink from a straw. You typically drink water from straw than having to open your bottle every time. 
What tips are you going to implement? 

Tuesday, June 9, 2020

How to Create and Use Affirmations Daily?

Affirmations are slowly becoming my favorite part of my morning routine. At first I was skeptical on affirmations and do they really work. It's really hard for me to explain why I didn't like or want to affirmations. I felt they were maybe chatting or like humble brags. I gave it a shot anyways with an open mind.

When I first started working on my morning routine I would mentally and verbally say these affirmations. I would use them during my visualization and mediation. Now I write them down at least 5 times in a notebook.



What is an affirmation? 

A statement of a quality you possess or want to possess usually in the present tense.

Some say it has to be long, but I actually like short and concise. I am someone who suffers from anxiety, and can be triggers in 

Why are affirmations important?

Our body needs to be told things at least 1000 times before it becomes a habit. It can be done thinking, saying, and doing but it has to be done over and over.

Just like goals I have noticed that it my affirmations are specific towards me  and my goals I am more likely to repeat them over and over. Saying "I am awesome!" is great but I can't track it or know when I am get there or accomplish that affirmation.

How to write affirmations that work? 

Most of my affirmations are I am, but you can choose from anything present tense. 
I allow myself..
I choose to be...


I suggest that you don't have a lot of affirmations to start. Our brains can't handle many tasks at once. I only use 3-5 affirmations depending on the day. I have a financial, professional, personal affirmation that I repeat daily. 

Where (and When) can you use affirmations? 

The great thing about affirmations is they can be done anywhere or anytime. When I am feeling anxious I will say affirmation to myself over and over focusing on my breath. If I am getting nervous about situation or event I will say it quietly out-loud to myself.

I also like doing my affirmations in the morning and writing them over and over in a notebook. When we lived in Arizona we had a spare bedroom that I used to get ready in the morning, we had a mirror on the closet door. I used one side as my affirmations. So every morning when I was getting ready I could see them. 

My affirmations: 

  1. My strength is greater than any struggle.
  2. I am getting stronger everyday. 
  3. I have everything to be successful in this moment. 
  4. I am enough. 
  5. I am at peace with my past. I am in love with my present. I am excited for my future. 
  6. Money is unlimited resource & it is always flowing my way. 
Do you use affirmations? What's yours? 

Thursday, June 4, 2020

Cheat Sheet for Gym Lingo


When starting to workout some of the terminology can be confusing. Some also use words interchangeably which is also confusing.

Some basic working out terms:

  • lbs. or pounds: How much something weights. 
  • Sets: usually #x# (3x10). It's how many rounds do it an exercise. 
  • Reps or Repetitions: #x#. It's how many times to do an exercise. 
  • Barbell (BB): Weights on either side of a long steel bar. 
  • Dumbbell (DB): Small handheld weight
  • Freeweights: Barbell, Dumbbell, Plates. Anything not connected to a machine. 
  • AMRAP: As Many Rounds As Possible. 
    • The workout might say: 5 Squats, 7 pushups, 10 Burpees for 5 minutes AMRAP. So you'll do the exercise in order as many rounds as you can in the time frame. 
  • Plyo or Plyometrics: Explosive movements. 
    • Examples: Box Jumps, Burpee, Broad Jumps
  • HIIT or High Intense Interval Training: It's short burst of usually cardio work with a recovery to follow. I personally love doing 45 seconds of work followed by 15 seconds of rest.  You should be working so hard that you'll need that 15 seconds of rest. You shouldn't be able to any active recovery. 
  • Tabata: Some use HIIT, Tabata, and Interval Training Interchangeably but Tabata is 20 seconds of work with 10 seconds of rest for 8 rounds. 
  • Interval Training: Is similar to the HIIT and Tabata, but there is a mixture of low and high intensity. 
  • DOMS or Delayed Onset Muscle Soreness: Usually happens 2 days after the workout
  • Endurance: How long you can do you something. An example of an endurance style workout is 5x20 of an exercise with light weight. Light weight varies for everyone so I cue it as a weight you could do all day if you had to. 
  • Strength: How heavy you can lift. Heavy is a relative term so I recommend an weight you could do less than 10 times. 
  • Circuit Training: A group of exercises done in order based on a set time or rounds. 
    • The workout would say: 5 squats, 7 pushups, 10 burpess for 3 rounds. You would do each exercise in order for a total of 3 rounds. 
  • Supersets: 2 exercises back to back with no rest. Rest happens at the end of the 2nd exercise. I like when supersets are working opposing muscle groups like the workout example below. 
    • Example: pushup followed by bent over row. Chest exercises followed by back.
  • Compound Set: 2 or more exercises done together with no break or rest. 
    • Example: Squat to curl to press

What are other terms that are confusing? 

Monday, June 1, 2020

June Goals

Seriously how is it June 1st. I feel like April and May just flew by. I have been laid off since March 18. I knew it was a matter of time because I work in a gym and live in California. I wanted to let my time off be a time of productivity. For my mental health I need a list to keep me busy. I also have a lot of things that I want to accomplish. I wanted to get more organized so whenever I do go back to work everything has a system in place.



May was a month of focus on things that I want to accomplish and why I am not getting them done. May I focused on my professional goals.

In May I wanted to accomplish:

  • Workout 2x day: I wasn't as consistent as I wanted to be, which was M-F with 2 workouts a day. But I did work out twice a day a majority of the month. So that's a win for me. 
  • Finish 2 books: I did finish 2 books, BUT they weren't the 2 books I thought. When I was first 2 weeks of being laid off, I made a list of books I had that I wanted to finish reading. I was good for a while then I started added books again. I wish I could get paid to read books all day. 
  • Post on IG 3x/week and stories everyday: Posting I failed at. Stories was good. Stories and talking into the camera is a big insecurity for me. So I'm trying to get over that. Growing up everyone had some sort of opinion or comment about my voice, which made me insecure for a while. 
  • Blog 2x/week: I blogged about once a week. So another fail, but I am happy with the progress. Something is better than nothing. 
  • Create systems: I accomplished this goal. I feel good about where I am with this. 

My June Goals:
  • Cardio Everyday: Walk, Jog, or Run at least 1 mile. By the end of June would love to run 1 mile nonstop or without pain in my knees. #StreakingwiththeCOOLKIDS
  • Workout: I want to continue with the multiple times a day. 
  • Blog at least 8 times this month: 
  • Hire a Business Coach: I have talked with a few just need to figure out the details. 
  • Morning/Evening Routine: 
  • Read 3 books: 
  • Launch YouTube Channel: 

What's your goals for June? 
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