How To Relax When You Are Feeling Stressed

Hi everyone,

I wanted to share with you some of my favorite end of week de-stressing tips. Given the world’s current events, there have been major disruptions to our lives. These distributions, could be adding extra stress into our weeks. If you don’t take time to refresh your body and mind after a long week, chances are your stress will only increase. I’ve added a few tips below that help me decompress after a long week.

• Cook/bake your favorite meal - Whether it's comfort food like pasta or a plate of freshly baked cookies, the act of cooking or baking something you enjoy is an instant mood lifter. I have so many recipes to share if you ever need one. You can also check out my instagram account @idreamaboutfood for ideas!

• Make time for that TV show or book - Has there been a show or book on your must watch/read list? If so, binge a few episodes or chapters. Mindless activities (like watching reality TV for me) let my brain know it's time to relax. I keep a list on my phone of any recomendations that I get from friends! Having a show or book to look forward to really comes in handy during these times.

• Meditate - Whether it's meditating or listening to relaxing music or a podcast, the point is to bring your head into a positive mindset after processing so much information during the week. I've been using the app Alo Moves for meditation classes. I usually put on spa music to help me relax, or listen to oldies.

• Unplug - Don’t let stress from work spill into the weekend! Try to tie up all outstanding tasks before the weekend, or at least have it in a good place for Monday. Working throughout the weekend will not give yourself time to refresh and be the best you for the following week.

• Exercise - Usually I would recommend going outside and getting fresh air. If it is safe, take proper precaution and go for a brisk walk or run to clear your mind and activate your endorphins. If you prefer to stay indoors (understandable) try a new home workout instead. You can find a free trial to my home workout plans listed on Fitplan app, linked on my website.

• Don’t Overcommit - Nothing is worse than finishing a busy week of work to have a jam-packed weekend. Obviously, this was more likely before living in quarantine, however it could still apply to those of you that have taken on virtual extracurriculars. Do not spread yourself too thin, allow time to be lazy!

Please share below what helps you de-stress :) We could all use some advice right now to live our best lives xox

MAKE TIME FOR SELF-CARE DURING COVID-19!

I’m so excited to share my tips with you for prioritizing your mind and body while we are staying safe at home.

Happy Sunday babes! I don’t know about you, but it’s one of my favorite days of the week. Sundays really help me set the tone and mentally prepare for the week ahead. We put our body through so much on a daily basis that it's really important to take a breather and de-stress. This is why on these days, prioritizing self-care is non-negotiable as it lends me the opportunity to kick start productivity and hit the reset button. 

 A typical Sunday for me is usually spent trying to sleep in, catch up on work and hopefully getting a head start on upcoming projects, meal prepping for the week, cleaning, and of course some disconnected ME time. 

Carving out at least 30 minutes (on a busy day) to an hour for self-care really helps me look and feel my best from the inside out. Positive energy can come in many different forms, however when I spend a little extra time giving my skin some much needed TLC, or a nice hair mask my mood and motivation instantly increases. 

Given the recent development of COVID-19, I’ve added a few tips below that I’m trying this week that can hopefully help you guys prepare for another week in self-isolation as well. Try a few of them and let me know how it goes, I would love to know what do you!

• Online grocery shop  you could discover new products you’ve never had a chance to try before

• Meal prep for the week. Maybe start small with breakfast or lunch and see how it goes! You never know, it could turn into something you look forward to every Sunday

• Now is the time to research fun recipes you’ve never had time for! Playing around in the kitchen and cooking at home could be a fun change of pace and offers healthier options. Check out my “In the kitchen with Jen” YouTube series for some healthy fun recipes! https://www.youtube.com/playlist?list=PLSF0KdyHqBTsRCoj1ruVKWvrL6Y_HuYvY

• Face-time a friend or family member and cook a meal together! Seeing another person is refreshing and an immediate mood booster. Why not make it interesting with a cook-off!

• Get everything you need for the next week of work/life organized and clean. A messy environment adds additional stress you may not even notice, but I promise a clean space equals a clear mind!

• Make a to do list. I love a good list more than anyone! It makes me feel excited for the new week ready to tackle my priorities and reflect on my progress as the days go by. I’ve also started setting specific windows for things like responding to emails and making calls, which really helps me manage my time.

• Limit your time watching or reading the news online. While it’s important to stay informed, taking a break from these jarring headlines may offer a sense of peace in this hectic time.

• Get some movement in-  As we know exercising is really good for both our physical and mental health. Don’t worry if your gym is closed, there are so many different exercises you can do at home with minimal equipment. You can also start one of my home workout programs to keep you on track and motivated. I will be with you every step of the way! bit.ly/FacebookFam

• Last but not least my favorite, make time for self-care! Throw on your favorite robe or pajamas, slap on a face mask, draw a hot bath, watch a funny movie, set aside time for mediation, cozy up with a cup of tea and crack open a novel, really do anything that completely focuses on YOU and I swear you will feel more relaxed.

No matter what, please remember that you are NOT ALONE! We are all in this crazy, unexpected journey together and will take it day by day. Count your blessings and really think about what you are grateful for during this time. I personally think about my healthy family, the food on my table, the ability to work remotely, and having all of you guys checking in daily. What are you thankful for this week?

XX Jen

How To Start Reaching Your Goals

Hello my loves,

And happy August! As we approach month EIGHT of 2019 (wow!)…together, let’s take a moment to look back at your new year’s resolution and short-term goals. 

 How’s it going? 

It’s often easy to fall off track and hard to keep up with this “new year’s resolution”, because we are always on the go. 

Every start to the new month, every start to the new week, every start to the new day I often catch myself saying, “today’s the day”. But today REALLY is the day, because I am going to teach you the five step S.M.A.R.T. goal to finally achieve that life-long dream of yours. 

 STEP 1:

The “S” stands for specific.

Before you can start making a change in your life, you must look at your goal. 

I want you to take some time out of your day today to think about what you truly want. Go find a piece of paper, and write it down. 

Questions To Answer: 

What is your goal?

       Why is this goal so important to you?

What steps do you need to take to get there? 

How will you feel once its accomplished? 

Remember, your goal must be specific, simple, sensible, and significant. 

 I am also be very interested in hearing your goals, and I would love to support you along the way!! Comment below, or join my private Facebook group so we could get to know each other better. As powerful women, together, we can help motivate one another!

STEP 2:

Now that you have a specific goal, we need to be able to measure your success. This is the “M”. How are you going to measure your progress, your changes, your improvement? How will you know that you’ve accomplished this goal of yours?

 Give yourself a time frame to complete each of the steps you’ve listed to reach your end goal 

 Reminder:This is your goal, your dream. It’s time to give yourself what you deserve. Never be too hard on yourself, if you need to add extra steps to get there or extend a time frame THAT IS OK. Nothing happens overnight, but giving yourself deadlines is super important for achieving results.

 STEP 3:

Our next step is making sure that this goal and your timeline is achievable. Your goal should push your limits and get you outside of your comfort zone, but still be attainable. 

The best part of pushing yourself, is seeing how much you can truly do! You will be amazed with how much potential you have. 

Specific goal, check✓. Measure that specific goal, check✓. Making that goal Achievable, check✓!

STEP 4:

Any goal is a big goal, and it should better yourself as a person internally and externally. I want you to think about if it is relevant. Who will be affected by this goal?  

Will benefit you and your peers around you? Make your goal WORTH IT! This goal must be reasonable and realistic. 

STEP 5:

Finally we have reached step five. This fifth step brings all of the previous steps in full circle. You are almost there, so keep reading! 

This step is focused on time-bound. With this step you should be able to answer questions about progress in six-weeks from now, six-months from now, or even how about now? What can you do to help achieve this goal as soon as possible. Life does not stop, and it’s easy to forget to give yourself the time you deserve, no matter what your goal may be.

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Now that you girls have learned the five steps in successfully attacking your goal, let’s put it to work! Write your goal everywhere so you can see it. Set a reminder on your phone, put sticky notes around your home, make it your background on your electronics. Do whatever it takes to stop saying, “todays the day”. Every day should be your day! Love you all so much!!

Join My Mind Body Challenge

Hi, my loves! I’m so excited to announce my newest Fitplan, the Mind Body Challenge. First things first - this #jenselterchallenge is a 30 day challenge filled with tons of giveaways and plenty of motivation. Last time I created a challenge like this, we had so many of you sign up and complete it! I know we are going to double that number and be so proud of our results.

Side note: I’m giving the first week FREE to those who sign up early!

Here are the types of workouts you can expect from the first 5 days of the #JenSelterChallenge. It’s not about taking the easy way out, it’s about working hard toward your goals and facing the tough stuff head-on. Believe in yourself! Commit to yourself! Be your best self!

Day 1: Full Body We’ll start off strong with a 20-minute total body workout that targets your glutes, biceps, legs and abs. Minimal rest time will get our heart rates up and keep our workout super quick!

Day 2: Lower Body Your first lower body day targets your glutes, because that’s what we’re all ultimately going for, right? Remember, a strong booty isn’t only about looks —it helps your posture, promotes athletic performance and can help prevent injury.

Day 3: Full Body Get your booty ready to work again today! We’ll target our abs and glutes for this one with short rest times, which means we will also be getting our heart rate up for optimal fat loss.

Day 4: Upper Body Get ready to set your arms and core on fire. On day 4 we’ll target your arms, shoulders and abs.

Day 5: Full Body Bring a towel, because day 5 is going to make you sweat. You’ll get a full cardio and strength workout in 20 minutes with frog kicks, lunges, and you guessed it, burpees. Make it count!

TO ENTER THE CHALLENGE:

• Sign up on my website (Form at the bottom of this blog post)

• Download Fitplan and subscribe to my Mind Body Challenge on March 4th. 1st WEEK FREE if you sign up early below!! Otherwise, It’s $12.00 for 30 DAYS OF WORKOUTS!!!! We will be able to track results, and I will guide you through each move.

• On your instagram posts, make sure you are using the #jenselterchallenge and #seltering hashtags so I can see all your progress and cheer you on.

• Post stories tagging me before or after you complete your workout for that day so that I can see it and repost!!! You will also be entered into a pool for my WEEKLY GIVEAWAYS!!!

At the end of the month I will select one  WINNER to come down to NYC to SPEND THE DAY WITH ME AND receive a free year on the fitplan app! (expenses on me).

THE SWEATY PART - Mind body challenge

It’s a 30-day program with zero rest days. Yep, you read that right! This is a challenge that’s meant to work both your body and mind, so once you’ve completed it, you’ll feel strong, toned, and unstoppable.

I know what you’re thinking: “How am I supposed to work out for 30 days straight along with everything else I have going on in life?”

I feel you! That’s why Mind Body Challenge is made up of efficient 25-minute workouts and requires minimal equipment —literally one pair of resistance bands and one pair of resistance loops. You can throw them in your bag and work out anywhere. Whether you’re on a break at work or between classes, you can bust out your bands and get that good burn going wherever you are. No excuses, babe!

What Mind Body Means to Me

I named my new Fitplan Mind Body Challenge because I believe strongly in the power of the mind-body connection. Your thoughts, emotions and spirit have a direct connection to the way your body functions, which is why exercising both your mind and body are equally important.

When I first started my fitness journey, working behind the desk making smoothies at a gym, my mind and body were working as two separate entities. Later in my journey, I learned that having a healthy mindset is just as important as having a healthy body. So I began to eat cleaner and surround myself with positivity. However, just like anything in life, you are a work in progress. I’m still finding ways to have a healthy mind and body and have started to meditate and do yoga!

All is all, Nothing worth working for is easy. That’s why I designed Mind Body Challenge with tough, muscle-burning moves and no rest days, so you can keep your eye on the prize and commit to pushing towards your goal. You’ll feel accomplished after completing each day, and by day 30, you’ll feel empowered to take on any task, goal or dilemma that stands in your way. I believe in you, and I want you to believe in yourself!

Let’s get into the equipment - What’s the difference between bands and loops?

Resistance bands have handles on either side, which allow you to perform a variety of workouts like rows, deadlifts and tricep extensions. Resistance loops are connected in a loop so you can easily slip them over your thighs or calves for exercises like clams, glute kickbacks and sumo squats. Both types of bands offer a ton of flexibility and are an excellent way to add extra fat-burn to your workouts.

Where to get a band: You can easily pick them up at your local Target or Walmart, or order them on Amazon. Most bands are offered in light, medium and heavy resistance levels; I recommend picking up all 3 so you can continue challenging yourself as you get stronger.

The 411 on my Fitplan App

It’s super simple! All six of my Fitplans can be accessed on iOS and Android.

Each workout includes step-by-step video instructions from me.

I guide you through every exercise. Don’t mind my awkward voiceovers lol.

Track your reps and weights right in the app.

Use the built-in rest timer to make the most of your workouts.

Join my Facebook Fit Fam for support and motivation with THE MOST AMAZING WOMEN from all over the world.

Ready to get started? Download Mind Body Challenge on Fitplan and get your first week free by signing up below!

Missed Your Workout? 3 Ways to Drop the Guilt & Rebound!

Today I want to talk about something that everyone, including myself, has struggled with. That is skipping a workout when you promised yourself you would stick to the plan. Everything can be going perfectly, and then boom, missing one day turns into two maybe threee days, and this has you feeling like a failure. You might find yourself picking up old habits thinking, “I ruined everything already!” while you hover over a whole pint of ice cream to make yourself feel better. I want to help you stop this vicious cycle once and for all. Here are 3 tips for dropping the guilt.

Replace The Negative With Self-Love

Often our first reaction is to start toxic negative self-talk. Instead of seeing our mistake for what it is, we see it as a flaw in our character. We can let these negative thoughts spiral and invade every aspect of our life.

I want you to take a deep breath and stop right there! Instead of letting this set you off track for weeks or months, reel it back in and give yourself a break! Everyone, including myself, has skipped a few workouts. The important part is that I treat myself like my best friend. I accept that I feel badly about it and forgive myself because I know that I am only human and sometimes life gets in the way. I drop concentrating on the fear, guilt, and shame and transform that into focusing on the positive and getting back on track because life's too short to dwell on mistakes of past!

I've created a special group for Women all around the world to connect, motivate, and support each other through these little obstacles of life. We all go through it, so why feel alone when you could have the comfort of my amazing Facebook Family. So far, we have over 30 thousand of the most incredible hearts and souls i've ever met. Here is the link to our private group, Sorry men- ladies only :) Bit.ly/FacebookFam

 

Fall In Love With The Process

You might feel a ton of guilt because you are rushing as fast as you can to reach your fitness goal. In your mind, you might think that reaching this goal is all you need to feel happy. If you're not careful, this pressure is enough to stop you in your tracks so please, find something you love about your fitness journey and fall in love with the process. 

For example, while losing 20 pounds is great short-term motivation, it is not enough to make you happy. True happiness comes from the person you become while you are losing the 20 pounds. All the new friends you make. Your new habits around food. You learn how to overcome obstacles and stay positive. Choose to be the person who doesn’t let a few days-off from the gym throw her off track. Choose to be the woman who believes in herself. Instead of seeing this as a failure, view this mistake as a learning lesson that you will be able to use again and again to make yourself unstoppable in the future. It’s truly a blip on your radar, so don’t sweat it! 

I am consistently launching new workout programs on Fitplan App which you can follow to help you reach your goals. They each target a different area, and can accommodate any lifestyle - regardless if you belong to a gym or prefer home workouts! here is the link to sign up www.fitplanapp.com/jenselter

Have A Game Plan

 Have a go-to plan when you feel yourself falling off track. The best way to drop guilt is to take action. Take a pen and paper and write 3 things you can do right now to get back to your workout routine. For example, this might be laying out your gym clothes for the morning. It could be calling a friend to workout with you. Whatever you need to do, don’t keep it in your head, write it down! Then show up. Even if you can’t imagine actually working out, get yourself ready to workout at home or at the gym, and odds are you’ll get in the mood. 

Remember, staying fit is a marathon, NOT a sprint. There are always going to be ups and downs and obstacles that get in the way of your goals. The important part is to put your mistakes in perspective and to see the big picture. I believe in you, now it's time to believe in yourself. 

How To Target Areas and See Results

Hi my loves! Hope you all are having a great week and are looking forward to a relaxing weekend. Today I wanted to touch on the topic of actually gaining muscle and getting the body that you are aiming for.

A lot of you ask me questions about how to actually put on muscle and get a bigger butt instead of just losing weight and I want to help you guys with that because I know how hard it can be sometimes. So here are all the things you need to know about gaining muscle and getting the body that you want!

If you truly want to grow certain areas of your body to get the look you want, like a bigger butt, more defined abs, or even some more muscular arms, you have to gain muscle to do this and that’s really the only way to go about forming the body you really want. That’s how I did it. I grew specific muscle areas in order to make them stand out more than others.

 

1. Lift Weights

Girls, you’re not going to end up looking like a man if you lift some weights – I don’t, do I? No! Lifting weights is vital to building muscle because you need to break down your muscle fibers in order to build them up.

Now, it's absolutely fine to use your bodyweight for squats, lunges, pull-ups, planks, and other exercises to build muscle. But there comes a point when you’ve built your muscles strong enough that your own body weight isn’t enough anymore and you need to change up your routine and really challenge yourself by pushing the boundaries of what you’re capable of. That’s where muscle growth happens.

So pick up a set of weights! Your muscles have to work really hard in order to tear your muscle fibers and lifting heavier weights does just that.

 

2. Protein, Protein, Protein!

After a workout of heavy lifting, your body is going to need some supplies to rebuild those muscles and it wants protein! No matter how much you’re lifting and working out, if you’re not getting enough protein in your diet, your body is not going to be able to rebuild your muscles.

You should get at LEAST one gram of protein per pound of body weight. So if you’re 125 pounds, you need 125 grams of protein a day in order to build up your muscles. If you expect your body to grow muscle without protein, it’s like expecting a construction worker to build a house without any tools – it just doesn’t work.

 

3. Cardio: STAIR MASTER!

If you’re getting into the gym and lifting weights and downing protein like your life depended on it – that’s AMAZING! You’re doing everything right. The one factor that may be missing is just the fact that you can’t see the muscle you’re building.

Cardio is not only important for keeping your heart healthy, it’s also important in ridding your body of excess fat so those beautiful muscles can peek their way out. You should get at least 3 days of 30-minute cardio sessions in a week and you’ll start seeing those muscles popping out.

I started my fitness journey using the Stair Master, yes the step machine that you climb up until you start sweating so much that you literally can't breathe. I would incorporate weights with my cardio on the Stair Master and found I would sweat more on this machine compared to any others in such a short period of time. Once word spread that the Stair Master helped me get into the best shape of my life, and taught me to love sweating an LA based company called Global Fitness had reached out to customize me a Stair Master for my apartment in NYC!

*Picture above and more coming soon to my Instagram.. A special thank you to the Co-Founder of Global Fitness Roy for designing this piece of art for me :) www.globalfitness.com

4. Rest Days

Some of you have been commenting and telling me that you’re lifting every single day and not seeing any change. Well, that’s because your body actually needs rest days in order to rebuild.

If you’re constantly tearing your muscle fibers over and over again without giving them time to build back up, you’re delaying your progress. This is called over-training. You need at least 2 days of rest for your muscles to really build up and become stronger and bigger.

5. Be Patient

This isn’t something that I can give you and it’s not something that you have lying around. Muscles take time to grow and you have to give your body time before you start seeing some real growth. Have some patience and let your body do what it was made to.

Building muscle isn’t easy for everyone, but it’s just about the same process for everyone. All you need to do is get in the gym, pick up some heavy weights, fuel your body with protein, and let your muscles recover so you can get the body that you want.

I believe all of you have the capability of building muscle in order to sculpt the body you have your sights set on. Work hard, have patience, and BELIEVE in yourself like I believe in all of you.

Appreciate What You Have – 6 Ways to be Grateful Every Day

Hi everyone! Today I wanted to touch on a topic that I think a lot of us forget about. I know I’m guilty of it from time to time and truthfully, I’d like to work on being better. And that’s appreciating what I have and what I’m grateful for.

If someone would have told me in high school that I would have the life I have today and that I’d get to do what I love every single day, I wouldn’t have believed them. Now I have more to be grateful for than I ever could’ve imagined.

I think it’s really important to take a step back once in a while and evaluate all of the great things in your life. Your health, happiness, family, friends, and even your job are all amazing things that someone else isn’t so lucky to have. Learning to be appreciative of those things can make a huge difference in your life – and your happiness.

If you ever feel like you’re taking your life for granted, doing these 6 things can get you back on track and help you see how much you have to be thankful for.

 

1.  Be Present in the Moment

How many times during the day are you doing something really cool and you barely even notice it? You may have a great meal with a friend and instead of being in the moment, you snap a few pictures for Instagram.

While it’s perfectly okay to want to document the great things in your life, it’s important to actually appreciate those things while they’re happening. You should never look back on a picture and forget about the great feelings you had at that time. So be present in the moment. Put your phone away and really experience things.

 

2.  Keep an Appreciation Journal

It may sound silly to keep a little notebook next to your bed to write down everything you’re grateful for, but it can actually help you see how great your life is. Before you go to bed, just write down a few things you appreciate about your day. You may even just be thankful you got a coffee at Starbucks that day. No matter what it is, writing it down can help you visually see that you actually have amazing things in your life – even if you don’t notice them at first.

 

3. Stop Complaining and Start Talking about Gratitude

We all complain about things. I know I do! No matter what we’re unhappy with, we can turn it around by cutting off the complaining and instead replacing that negativity with gratitude.

Instead of being annoyed that you had to get up early, voice how grateful you are to have a job that you need to be up early for. Some people aren’t so lucky. You may be complaining about something you see as a negative that could actually be the best thing ever to someone else.

 

4. Pay it Forward

When you start to feel like you’re not appreciating the things in your life, giving someone else something to appreciate can actually help. Volunteering and going out of your way to do something kind for someone else can help you realize just how great your own life is. Not only will it make you feel better, it’ll give that other person something to write down in their appreciation journal at the end of the day.

This is especially true for those closest to you in your life. Often times, we don’t appreciate those around us simply because they’re there every day. We just don’t think to show them how much we care. Paying it forward and showing them how much you appreciate them can make your relationship stronger and it can remind you how great it is to have them in your life.

 

5.  Look at Your Situation from the Outside

Often times, we get too wrapped up in our own heads and our own lives. We don’t really look at our life from an outsider’s perspective and therefore, we don’t realize just how great we have things.

If you take a step back and view your life from someone else’s perspective, you’ll often find things to appreciate that you never thought you would. So if you’re feeling particularly upset about something, try thinking about your situation from the outside.

 

6.  Unplug and Enjoy Your Friends & Family

It’s not enough to just be with your friends and family. You actually have to be present and appreciate them. Take a break from your phone and spend some quality time with your loved ones. The one thing we all take for granted more than anything else is the love we have in our lives. Thank your family, thank your friends, and show them how much they mean to you. Doing something small to show them your appreciation every day can help you – and them – lead a happier life.

No matter who you are, you have something to be grateful for. Whether it’s your health, your happiness, or even just your job, learning to appreciate those things can make you realize how great you have it.

 

What are you grateful for?

If you have any other topics you’d like me to cover, feel free to leave suggestions in the comments below and join me for a discussion! I’m always active on social media and waiting to hear from you :)

Learn to Love Your Body – No Matter What it Looks Like

Hi everyone! I wanted to talk about something that many of you message me about, and that’s the way you feel about your body. We all have insecurities. We all have things we would change if we could, but even with those things, we need to learn to love our bodies.

I know it can be really difficult in this day and age with so many fit and good-looking people posting stunning photo after photo on social media. Even magazines are filled with beautiful people and sometimes we can’t help but to compare ourselves to them. This is something we ALL need to stop doing.

The beauty of your body is that it’s not like everyone else’s. That’s why you have to learn to love your body – no matter what it looks like and no matter what stage you’re at in life.

Here are my best tips for learning to love your body as is.

1.    Stop Comparing Yourself

Comparing your body to someone else’s will never help you feel good about it. Your body can never look just like another person’s. We’re all different. We all develop muscle and carry weight in different places. There’s absolutely no point in comparing yourself to someone else. Stop trying to be like someone else and start working toward bettering yourself.

2.    Focus on Feeling Good – Not Just Looking Good

If you treat your body with care, it will radiate that. Feeling good on the inside means treating your body with healthy foods and giving it the exercise it craves. If you’re healthy on the inside, you’ll look it on the outside. And that’s all you should ever want with your body in order to love it – to be healthy.

3.    Only Allow Room for Positivity in Your Life

Negativity should never be allowed in your life. In order to really learn to love your body no matter what, you have to get rid of everyone and everything that makes you feel otherwise. You don’t need someone bringing you down when you’re fighting to stay up. Therefore, only make room for positivity in your life and you’ll see just how easy it is to love your body.

Learning to love your body no matter what it looks like isn’t always easy. We all struggle with not feeling great about ourselves from time to time. The best thing you can do for yourself and your body is to love it.