#fitfam

Feb 13, 2017
1 min

Bench Crunch Ab Sequence (advanced)

This is an advanced abdominal sequence, but you don't have to do it all at one time if you are just beginning! Pick parts of it and add on slowly over time! #workout #abs #abdominals #fitness #strength #crunch #fitfam #fitspiration #fistpo #benchcrunch

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Susan Jensen

Aug 28, 2016
2 min

The Perfect Soup for Weight Loss

Choosing the right soup can be one of the best weight loss and disease preventative tools around. According to a study in the 2005 issue of Obesity Research, those who ate two servings of low-energy-dense soups per day, experienced 50 present more weight loss than those who took in the same amount of calories in high-energy dense snacks.(Livestrong.com) So basically, the study shows that weight loss isn't solely based on calorie intake. Processed and high fat foods metabolize

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Salmon with Pesto, Tomatoes and Green Beans

Susan Jensen

Aug 3, 2016
1 min

Salmon with Pesto, Tomatoes and Green Beans

Our bodies don't produce omega-3 fatty acids, so we have to count on our food intake for this healthy fat! We know this good fat helps fight inflammation that causes disease and believe me, the older you get, the more you think about this! Omega-3 fatty acids also help your brain. Not only does this good fat help prevent dementia, but it helps with brain fog. Now that's what I'm talkin' about, bring on the clarity! But in all seriousness, fatigue, memory issues, mood swings a

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Susan Jensen

Apr 17, 2016
3 min

Top Ten Metabolism Boosting Tips

Here are my top ten, metabolism boosting tips to take you into spring! I’m betting there are explanations here you never really knew! Here we go: 1. Eat breakfast Your metabolism slows down while you sleep, and it doesn’t rev back up until you eat again! Jump start your day with a good 300-400 calorie meal. 2. Consume lean protein at every meal Protein has a high thermic effect (the amount of energy expenditure above the resting metabolic rate due to the cost of processin

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Get Summer-ready with this Weight-loss Challenge!

Susan Jensen

Apr 12, 2016
3 min

Get Summer-ready with this Weight-loss Challenge!

Are you headed to the beach for spring break—awesome, except you’re worried about the skinny, ripped friend sitting next to you that you love to hate. Maybe you have a grad party, high school reunion or wedding you want to look your best for and you’re contemplating what latest ‘challenge’ is going to give you buff arms and washboard abs quickly. I know there are a lot of fitness and eating ‘challenges’ going on and they are tempting! As a health coach and fitness trainer, I

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Chicken Breasts with Tomato, Basil &
Arugula/Spinach

Susan Jensen

Dec 5, 2015
2 min

Chicken Breasts with Tomato, Basil & Arugula/Spinach

If you like caprese salad, you will love this—so fresh and so simple! Enjoy! Serves 4 Ingredients: • 4 organic, skinless, boneless chicken breasts (about 1.5 to 2 pounds) • 1/4-1/2 cup thinly sliced packed fresh basil leaves • 1 pound ripe tomatoes diced into 1/2 inch cubes. • 4-6 cups baby arugula and/or spinach • 5-6 tablespoons extra-virgin olive oil • 2 1/2 tablespoons balsamic vinegar • 1-2 cloves garlic, finely chopped • Sea salt and freshly ground black pepper to taste

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Six Good Reasons to Bring Smoothies into Your Life!

Susan Jensen

Aug 31, 2015
3 min

Six Good Reasons to Bring Smoothies into Your Life!

Smoothies come in and out of my life like so many other edible items. But I have to admit, I keep coming back to them. Today I made one with milk, plain yogurt, frozen blueberries, banana, kale and ice—pretty good! Some people get a little overwhelmed when it comes to needing multiple ingredients in a recipe form. It's way easier to grab a banana or a yogurt, right? It's really not that complicated. First off, It's important to note that I have made hundreds of smoothies and

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College Basic Training: strengthen your mind and body to leap any college hurdle

Susan Jensen

Mar 27, 2015
1 min

College Basic Training: strengthen your mind and body to leap any college hurdle

Get your copy from my Swan Fitness and Health Coaching, Amazon or Barnes & Noble #fitness #health #collegehealth #collegebasictraining #sex #sexualassault #mediadistraction #mindfulness #drugs #alcohol #sleep #eatingdisorders #anorexia #bulimia #bingeeating #selfdefense #nutrition #exercise #fitfam #susanjensen #susanjensen #collegebasictraining

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Susan Jensen

Mar 23, 2015
1 min

The Power of Popcorn

I love popcorn! I don’t know about you, but sometimes I need something to crunch on for a while. If we cure that crunch craving with chips and crackers we are sure to see the numbers go up on the scale. There is no doubt that a healthy bowl of popcorn can aid in weight loss. Your choice in popcorn is important though—lose the butter topping! I was a popcorn maniac before I ever knew it contained so many awesome health benefits! First, it’s a natural whole grain and that mean

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Breakfast Ingredients for Great Energy and Concentration

Susan Jensen

Jan 16, 2015
2 min

Breakfast Ingredients for Great Energy and Concentration

Most of us have heard that breakfast is the most important meal of the day and I have to agree. I find if I eat a hearty breakfast packed with protein, healthy carbs and a little bit of fat, my energy is high and my concentration is better. If I have the time, I like to include veggies in my breakfast in case my “green” options aren’t so great later. When my college age kids are home they get a little competitive with me on who can come up with the best breakfast combos. I ha

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Susan Jensen

Jan 9, 2015
2 min

Mindful Movement

For those of you in the depths of a cold winter, here's a reminder: Unless you got a Fitbit for Christmas or were able to escape to a tropical haven, you probably don't realize how sedentary you may have become during the cold winter months. Lack of movement can often result in weight gain, stiffness and back pain. How do we keep those resolutions? Keep in mind that every movement throughout the day adds up. Creativity and being mindful of your movement will make a difference

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How To Provide Hearty Meals For Visiting College Kids Without Sabotaging Your Healthy Eating Plan

Susan Jensen

Jan 6, 2015
4 min

How To Provide Hearty Meals For Visiting College Kids Without Sabotaging Your Healthy Eating Plan

A friend of mine contacted me and said, “Could you do me a favor? Will you write a blog post on how to combine the eating styles of college kids with those of the parents so that everyone is happy when they are home?” This can be a dilemma. Parents may find that once their kids leave the nest, their grocery shopping and meal content changes significantly. As we get older, we tend to dial down our food quantities, fats and complex carbs to match the changes our metabolisms are

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