#fitness

Feb 26, 2017
1 min

Squat with Crunch

Add an angled crunch to your squat for a little more muscle recruitment, core and cardio benefit! Make sure to sit back in your squat so your toes don't extend beyond your toes. #quat #cardio #glutes #hamstrings #quads #crunch #strength #fitness #muscle #swanfitnessandhealthcoaching #exercise

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Susan Jensen

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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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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Lose Weight and Fight Inflammation at the Same Time!

Susan Jensen

Oct 11, 2015
2 min

Lose Weight and Fight Inflammation at the Same Time!

Chronic inflammation in our bodies has been linked to everything from acne and allergies, to intestinal issues, neurological disorders, autoimmune diseases, and joint pain according to Dr. Mark Hyman. Sometimes it takes an illness or health condition to give us motivation to significantly change our habits and consciously add anti-inflammatory nutrients to our diet. It's tough to avoid all inflammatory foods— I mean who's kidding who—scrumptious, sweet and fatty temptation is

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Seven Strategies for College Health and Safety

Susan Jensen

Jul 29, 2015
5 min

Seven Strategies for College Health and Safety

College freshman are ramping up to set sail in the new uncharted territory of independence. They are busy “friending” their future dorm mates on Facebook and Instagram, and color coordinating their bedding. Independence is so exciting! Meanwhile, the parents are reluctantly pushing their babes out of the nest. They aren’t sure how their kids are going to get their laundry done, budget their money, get to bed on time, and balance homework and fun. There are a lot of pressures

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Susan Jensen

May 20, 2015
2 min

What Really Happens When You Sleep

We need sleep for many reasons, both mentally and physically. In addition to causing severe stress and other ailments, sleep deprivation doubles the risk of obesity! We might think that the less we sleep, the more calories we will burn and the more weight we will lose, but research shows quite the opposite. As a result of hormonal, appetite-stimulating changes, sleep deprivation can lead to weight gain. Do you really know what goes on when you sleep—at least within your own b

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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

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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The Elliptical: Tools and Tips You Might Not Be Aware Of

Susan Jensen

Jan 2, 2015
1 min

The Elliptical: Tools and Tips You Might Not Be Aware Of

Are you thinking about switching up your exercise routine in the New Year? Now that is a great idea! Your body adapts to physical activity you do routinely, so if you are a treadmill junky, shock your body and try something else. If you are putting the time in, you might as well keep your body interested. A bored body doesn't have to work that hard! The elliptical machine is a great choice. You are able to work both your upper body and your lower body at the same time. The mo

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Check out where you lie on the media obsessed continuum!

Susan Jensen

Dec 5, 2014
3 min

Check out where you lie on the media obsessed continuum!

Do you bring your phone to the gym even if it’s not to listen to your play list? Try a little experiment next time and give yourself one hour to decompress: one hour out of the day that is spent on YOU! Take this time to concentrate on working your body efficiently and effectively without distraction. Give yourself permission to clear your head of “to do’s” that are constantly pulling at you. If you take time to look at your phone, send texts or take calls, I guarantee your w

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Quick and Effective Body-weight Workout!

Susan Jensen

Nov 11, 2014
2 min

Quick and Effective Body-weight Workout!

We all have times when we are in a hurry or don't have access to equipment.This full body workout is great for the dorm, hotel room, home or even office! Make sure to check with your doctor if you have any medical issues or physical injuries. Challenge yourself with more reps and more sets if you want to advance. You can even run the stairs or do jumping jacks in between exercises to add more cardio benefit! Take it to any level you want! Repeat 2-3 rounds of this circuit if

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