Lifestyle

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

jen selter mirror

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. 

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 :)

Selter_Greece

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.

Mirror Selter

Getting Back on Track After a Weekend of "Cheat Meals" and Partying

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Hi everyone! So, over the weekend I had a celebration and obviously may have had a little more cheat meals than I should have and partied a bit more than I usually do.

I think we all have those weekends or even weeks that gets us thrown off track and has us indulging in things we normally wouldn’t. While it’s really fun and you get to eat ALL the delicious food, it’s also really hard to get back on track after a few days of this.

That’s why today I’m going to help all of you with how to get back on track after a weekend of cheat meals and partying because, well, I need some help, too! This is how you can have a crazy weekend and still manage to start your Motivation Monday off right.

 

Stay Hydrated

Partying usually goes hand in hand with having a few drinks – at least it does for me every once in awhile– especially during celebrations. Which means you’re more than likely dehydrated at this point. One great way to start feeling better and to even get rid of cravings is to stay hydrated. Add a liter of water to the normal amount of water you usually drink in a day to get back on track after a weekend of fun.

 

Reevaluate Your Goals

Sometimes one weekend is enough to derail us from our goals the Monday after. We get so caught up in the drinking and eating junk food that we think it’s not a big deal to just have a few more cheat meals during the week.

One way for you guys to get back on track is to reevaluate your goals. Open that picture up again or go find that piece of paper that had them all written down. Coming face to face with those goals will push you to stick to your diet and exercise program.

 

Prepare Healthy Snacks And Meals

When you have a few cheat meals, chances are those meals were BIG – I know mine always are. That means your stomach has stretched out a little bit and you’ll start to feel hungrier more often than you did when you were in your prime routine.

In order to get back on track, you should prepare healthy snacks and meals that you can just grab quickly and eat. If you have to wait and think about what you want to eat, you’ll probably end up choosing something that resembles your cheat meal weekend. Always aim for fruit, nuts, or healthy forms of protein to keep you feeling full!

If you struggle with this, you could utilize the Customized Meal Plan program which will give you tons of recipes to keep you on track to reach your goals.

 

Never Skip A Monday

This is the GOLDEN RULE! If you really want to stay on track after a weekend where you partied a little more than usual, never skip that Monday. You may feel tired, weak, and kind of crappy from all the junk food, but you HAVE to get into that gym and eat the same foods you were before.

By going in on that Monday, you’re telling your body that it’s time to get back on track and you’re also showing yourself that you can get right back to it without skipping a day. Mondays are so important because they’re always the hardest. If you can push past it and go in on a Monday, you can do it on any day.

 

Get Right Back To Your Previous Routine

Just because you took a weekend off doesn’t mean that your routine is completely ruined. Your body will recognize being back in the routine and start to feel much better if you stick to it. Don’t wait a week before going back to things as you did before, start right away and it’ll wake your body up!

 

Detox Drink

After a weekend of fun, your body is probably filled with toxins that you don’t normally have. One way to kick extra cravings and feel all-around better is to drink a detox drink first thing Monday morning.

This will not only wake up your system, but it will help flush out all of that junk that you put into your body during your free for all. This recipe is a great one for detoxing your system so you’ll feel better and be reenergized to get right back on track. Plus, it’s delicious!

Watermelon – One cup cut up is enough for one glass. Watermelon actually has an amino acid that can help  your kidneys and liver flush out toxins that got built up over the weekend.

Cucumber – Half a cucumber is all you need. This is helpful for the same exact reason watermelon is and it helps keep you hydrated to reduce cravings.

Lemon – Lemons are powerful at detoxing your body and adding a little freshness to the flavor.

Lime – Lime goes really well with watermelon and mint and will tie this whole drink together by adding its own detoxifying agents, as well.

Mint Leaves – 4-5 large leaves will do for this recipe. Mint is not only refreshing, but it will also help kick those cravings you developed from letting yourself indulge over the weekend and even ease your stomach if you’re not feeling well.

Directions: Chop the watermelon, cucumbers, and mint into small pieces and add them to 8-12oz of water.  Squeeze half a lemon and half a lime into the mixture. Drink up and enjoy!

 

Overall, the most important thing you can do to get back on track after a weekend of cheat meals and partying is to get right back into your routine – same workouts, same meals, etc. Doing this will get your body back into the swing of things and it’ll be easier for you to maintain.

This happens to everyone – even the best of us – so it’s really important for us all to know how to get back on track. Tell me about a time you had to get back on track and what you did to maintain your routine after a weekend of cheat meals and partying!

Can What You Wear Affect How You Workout?

Jen_Selter_Yoga

Hi loves! Something I wanted to talk about today has to do with what you wear when you’re working out. As much as it seems pointless, what you wear can actually impact your workout for the better…or for the worse.

There’s a reason we don’t go into the gym in jeans and a leather jacket. As cool as we might look in a badass outfit like that, they don’t offer what we need in order to get a killer workout in. In fact, they make working out a lot harder and can negatively impact our results.

Now, I know all of you won’t go to the gym dressed in jeans and a leather jacket, but are you wearing the right clothes in order to get the most out of your workout? Here’s how what you wear can affect your workout and stunt the progress toward your goals.

1.    Compression Leggings VS Yoga Leggings

Heavy weight lifting and yoga are almost opposite workouts. I think we can all agree on that. So why is it that many people wear the same leggings for each? Truth be told, if you want to reap the most rewards from your specific workouts, you should wear the leggings that support what you’re doing.

For example, yoga is all about movement and breathability. You want your yoga leggings to be able to stretch far but still have some breathing room. On the other hand, when you’re lifting heavy weights, compression leggings – or tighter leggings – are better for constricting the muscle to induce more blood flow. The increase in blood flow provides your muscles with more oxygen which in turn makes them function at a higher level.

 2.    Sweaters VS Tanks

Weather and the temperature of your gym is always going to play a role in whether you should wear sweaters or tank tops in the gym. If you find that your movements are slow and you’re not able to stay “warmed up” for very long, it’s probably because your muscles are cooling down a lot faster than they should be. That being said, wearing tanks is a bad idea if this happens to you often. On the other hand, wearing sweaters and sweatpants will keep your body temperature higher for a longer period of time, allowing your muscles to stay warm and fully functioning.

 3.    Running Shoes VS Lifting Shoes

By now, I’m sure you’ve noticed that shoes are labeled differently according to what they’re made for. But maybe some of you aren’t fully aware of just how beneficial working out with the right shoe can be.

If you’re a long distance runner, you’ll definitely need some shoes that are meant specifically for running. They’re padded more at the bottom and allow for spring when you step. This is to protect your knees because the repeated impact of running can harm them if you don’t use the right shoes to run in.

Lifting shoes that are meant for heavy weight training are specifically designed do be sturdy, have a slightly raised heel (depending on the shoe) and won’t have much – if any – spring at all because it would hinder your performance. If you use running shoes during your heavy lifting, you won’t be able to lift as stable as with a training shoe and this could compromise your form significantly.

 4.    Fashion Sports Bra VS Effective Sports Bra

You can’t deny just how adorable some sports bras are out there, but how many of those fashion forward bras are actually effective? Sports bras are meant to hold the girls in tight so you don’t have the discomfort of them moving too much during a workout. If you don’t wear effective sports bras, you could be easily distracted by your discomfort and may even skip out on important and beneficial exercises (like jumping rope) that can help you achieve your goals.

 5.    Look Good, Feel Good

Now, your attire may not be ALL about how good you look, but I think we can all agree that looking great in the gym definitely helps you feel amazing. When you feel confident, you push yourself harder, find your workouts to be a little easier, and you actually want to stay in the gym longer to show off your adorable outfit. Those are all things that can help propel you forward to meet your fitness goals.

 What you wear in the gym is actually more important than you think. If you want to make the most out of your workout, try your best to find the clothes that will help you achieve your goals!

How to Turn Negativity into Motivation

jen selter beach

One thing that I think we can all relate to is having negativity in our lives. Whether it’s from ourselves or other people, we have to deal with it from time to time. If you don’t figure out a way to get past it, it can basically consume you and affect every aspect of your life.

I have to face negativity occasionally and let me tell you, it’s not always easy. I have days where I struggle to figure out how to deal with it and let it go. But there is something I’ve learned to do to not only make it easier to deal with, but to use it for something good. And that’s taking negativity and turning it into motivation.

It may sound difficult to do, but instead of letting all that negativity eat away at you, if you use it to fuel your motivation, you can accomplish amazing things. Here’s how to do just that.

 

Use your anger as energy.

When negativity finds your life, it can make you really angry. You can get mad at other people for being so mean and you can even get mad at yourself for thinking in such a negative way. The one thing that you can do in either situation is to use that anger as energy. Use that anger to fuel your next workout or to make progress on your personal projects. Use it to push you even further. 

 

Ask yourself why people are so negative toward you.

If there’s one thing I’ve learned, it’s that negativity often comes from jealousy. Others want to feel better about their own lives, so they try to put you down so you feel worse than they do. It’s unfortunate that this type of negativity exists, but you have to be aware of it.

The next time someone is being negative toward you, ask yourself why. Maybe it has more to do with their failures than it does with their criticisms of you. This can motivate you to do even better by realizing that there are people who see your accomplishments as something to be envious of.

 

Think about how far you’ve come from the negativity.

Do you ever get down on yourself and start thinking negatively about your current progress – whether it’s in your fitness journey or in any other aspect of your life? Use that negativity to think about how far you’ve come. When you start getting down on yourself, think about the last time you were beating yourself up about that very same thing and how much has changed since. This can help put things into perspective so you can think accurately about it.

 

Use those negative comments and thoughts as a challenge.

Honestly, think about the times you get down about yourself. They’re usually during times when you’re trying to do something worthwhile. Use those negative thoughts as a challenge that you can beat. Think to yourself, “Fine, I’m going to prove myself wrong by making myself proud of this,” and get to work.

 

Use it as constructive criticism.

Not all negativity is actually meant to hurt you and bring you down. Sometimes, it’s just constructive criticism in disguise. There are times you have to take a step back and ask yourself if it’s just helpful advice instead of negativity. Once you realize that there are some people who are trying to help you succeed, you can use that as motivation to be better.

Negativity comes in all forms. Whether it’s from someone else or in your own thoughts, it’s never fun to deal with. If you use that negativity as motivation, you can succeed in anything you do. Remember that YOU are amazing and strong. XOX

Jen Selter’s Travel Workout Tips

Hi my loves! I recently went out of the country for a few weeks and thought I’d share my favorite travel workout tips with you.

I was having a wonderful time enjoying the beautiful scenery and food, but then I got sick.😷 

At first all I wanted to do was curl up in bed, skip my workouts and be sad, but instead I decided to take it slow and make one healthy choice at a time. I decided to stick with my workout plan, but lower all of the reps and skip the more intense exercises. I still got up every day and did something, but I always listened to my body.

Moving around and doing some light exercise actually helped my recovery. Working out can be hard, but do you know what can be even harder?  Listening to your body. Especially when you’re sick, jet lagged or injured. 

That’s why I’m sharing these workout travel tips with you, but feel free to use them any time your body tells you to go a little easy. 

And remember, as you’re doing my Fitplan workouts, always take things at your own pace and don’t compare yourself to others or where you should be. Every plan can be modified, so just do you and your body will thank you.

Because I love you all, here are my seven top tips for sticking with your Fitplan while on vacation.

 

Plan Your Workouts Into Your Itinerary

Empower yourself to make fitness a priority even when on vacation. You want to look and feel your best, so adding fitness to your must-do list is a totally logical thing to do. Carve out an hour each morning to be active, and it’ll set the rest of your day up to be amazing. Selter Squats on the beach during sunrise? That’s the ultimate vacay workout.

 

Pack Portable Workout Gear

When putting together your packing list, be sure to include everything you’ll need to complete a workout. My go-to’s are resistance bands and loops, sports bras, one or two pairs of sneakers and, who am I kidding, all the leggings. I love leggings because you can wear them to work out, go shopping, check out a museum or just lounge in your room. Leggings are your friend, especially on vacation. 

 

Wear a Fitness Tracker

Whether it’s a Fitbit, Apple Watch or whatever you use to track your heart rate, calories and steps, be sure to bring it with you. It will be a reminder to get your workout in if you happened to get sidetracked —which can totally happen on vacation. It’s a beautiful world out there. 

 

Be Resourceful

You may not have access to a gym, a dumbbell, or maybe you blanked and forgot your resistance bands. But look around you, you can create resistance with a variety of everyday objects. 

An unopened water bottle makes a great weight perfect for split squats (one in each hand), forward twist lunges, curl to overhead press —you get the idea.

Any of my exercises that require dumbbells can be substituted with 1.5L water bottles. If they feel too light, increase your speed and reps, but be careful, of course.

You can also use a bottle of laundry detergent, books, rocks, coconuts (I’m serious!), and La Croix cans (just don’t open them for a while after your workout.) 

And of course, for most my workouts, all you really need is your own bodyweight. 

 

Make a Vacay Workout Playlist

We know that music is essential to zoning in on any workout. Making a brand-new vacay workout playlist will not only get you in the zone, but you’ll forever associate those songs with that amazing trip you take. Whenever you listen, you’ll be transported back to that time and place. Check out my vacay playlist here. (link to Spotify playlist).

 

Calories Do Count on Vacation

I know, babes. This is the hard truth. We all want to indulge on vacation, and you know what? You should. Just be sure not to do it for every meal. Balance is key, and you’ll feel a lot better in the end and won’t have to start over when you get back to reality (which is hard enough as it is!). 

 

Listen to Your Body

Like I said above, it’s so important to listen to your body. Sometimes your muscles need a vacation, too, and they’ll definitely let you know. If that’s the case, be sure to stay active by taking a walk, going for a hike, paddle boarding, etc. The most important thing is to keep your body moving, just avoid straining it when you feel it needs a break. 

Remember, we travel not to escape life, but for life to not escape us ❤️✈️🌎  

xoxoxo, 

Jen  

 

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Don’t Forget to Live a Little – 5 Reasons You Deserve to Indulge Sometimes

Something_Navy

Happy National Pizza Day, loves! In honor of this amazing day, I wanted to talk about why you deserve to actually celebrate it. Indulging in something greasy, fatty, cheesy, and downright bad for you may seem like the worst thing ever when you’re trying to get fit. However, it can actually be beneficial in a lot of ways.

I love pizza. It’s one of my favorite cheat foods – right after dark chocolate and pasta. Although it may seem like you can’t even look at junk food when you’re living a fit lifestyle, that’s not exactly true. I definitely indulge in some junk every now and then without ruining my fitness progress! Let me tell you why I think everyone deserves to enjoy their favorite junk food every now and then – especially on National Pizza Day.

1.    It’ll actually help maintain your healthy lifestyle.

This may seem counteractive, but it definitely works for me. I know just how difficult it can be to stick to a strict diet – especially if you’re trying to lose weight. You may get so sick of healthy food that after a while, you just break and end up binging on the worst food all day. This type of indulging is the type that will halt your progress. But if you schedule a cheat meal here and there – like on National Pizza Day – it’ll give you something to look forward to and break up all of that healthy eating.

2.    It keeps you sane.

How many of you feel like you go insane when you eat the same, healthy foods all the time? I know I even need a break sometimes. Allowing yourself to indulge every now and then will help keep you sane and it’ll also make you appreciate all the healthy food you eat regularly.

3.    It’ll shock your metabolism.

When your body eats the same types of foods and the same amount of calories over a long period of time, it kind of adjusts to it. Meaning, your metabolism will get used to a lower amount of calories and it won’t burn as efficiently. When you hit it with some high calorie, fatty foods, it’ll rev up and burn much faster because it’s not used to it. This is my favorite part because you get a cheat meal without having to feel too guilty!

4.    You deserve a reward for your hard work.

This is the biggest reason you should indulge sometimes. You deserve it! You work so hard all week to stay fit and eat healthy that you deserve a reward for all of that effort. When you get to reward yourself after a lot of hard work, it’ll help you stay motivated to do so. When you know a cheat meal is waiting at the end of the week, you’ll be more likely to stick to your healthy lifestyle.

5.    It can even help fuel a more intense workout.

Many people may not realize this, but if you have a cheat meal full of high carb and high fats the day before an intense workout, you’ll be able to do a lot more. The extra calories and carbs give you more energy to pump out more reps at higher weights or to run even longer than you would otherwise. Before a big day of lifting or cardio, having a cheat meal can make it even more beneficial.

National Pizza Day should be celebrated by everyone regardless of whether or not you’re trying to maintain a healthy diet. Reward yourself for all your hard work and don’t forget to indulge every now and then. You deserve it!