Cure for cellulite

My groundbreaking cellulite program

Back in 2013, I came up with my million dollar business idea — the ultimate cure for cellulite.

Compared to other sub-par cellulite programs on the market this one WOULD help women rid themselves of lumps and bumps forever, through a carefully curated, foolproof routine. It would be the ultimate cellulite solution.

The inspiration for this program came not long after I discovered my first derrière dimples at the tender age of 24. As I’ve written about before, this realization was soul crushing

However, as a pragmatic Taurean, I was buoyed in thinking that I could create a solution for millions of women around the world; this would no longer be a like it or lump it situation, I knew I could figure it out.

Fast forward three weeks: I was sitting at my dining room table, with hand-scrawled theories written on loose leaf paper strewn all around, and wondering why I hadn’t yet cracked the code for smooth, supple skin.

Following advice that I had found on the internet and read in books, I had:

  • Avoided crossing my legs for three weeks
  • Kept my feet elevated at night to reverse blood flow
  • Stopped eating chicken skin AND cottage cheese
  • Exercised my thighs with hundreds of teeny-tiny little pulses (thanks, but not really, Tracy Anderson)
  • Spent a medically unadvised amount of time in saunas and heated rooms to sweat out the toxins that contributed to my shameful cellulite
  • Dry body brushed on a daily basis: sweeping upwards on the thighs and downwards on the glutes
  • Popped collagen supplements and steered clear of any food that would further break down my skin’s apparently delicate structure
  • And I even spent $99 purchasing a “personalized cellulite removal schedule” that contained eight cellulite reversal exercises. You read that right, $99 for eight, one-move exercises.

But even with all of these interventions, one month later the little buggers were still there.

Ultimately, spending hours each day researching what I had to do to “look better” wasn’t a practical use of my time or my limited finances. As it turns out, weight loss trial and error is both time-consuming AND expensive.

So I archived my research and got back to real life. Eating chicken skin, crossing my legs and exercising in a way that made my entire body feel good.

As it turns out, while I’m still acquainted with my fair share of dimples (as is 90% of the female population), living a healthy, un-obsessed lifestyle did more for toning body than any “groundbreaking” cellulite program could.

Last week I invited you to join me in taking this year one day at a time.

Today I offer up another 2018 wellness proposal: be willing to follow through with sustainable, daily health and lifestyle practices, and stay committed to adopting an attitude of self-love. These two habits will do more for the look, feel and longevity of your body than any flash-in-the-pan fitness and diet plan ever could.

 

Have a beautiful day (and remember to not get bogged down in the details).

 

With love,

 

P.S. Just in case you’re wondering if I concocted this whole cellulite story…here’s a screenshot of my anti-cellulite research:

 

How to get rid of cellulite

 

reduce low back pain jennifer dene wellness

Pilates To Reduce Low Back Pain

This 10 minute Pilates workout video will help you reduce low back pain by stretching, strengthening and stabilizing the muscles that support the spine. 

Is back pain putting a real cramp in your style? If so, you’re not alone. Studies show that women are more likely to experience back pain — as well as other forms of chronic pain — than men.

(As if dealing with periods, child-birth and menopause weren’t enough, now we get to bear the brunt of chronic pain. Those men seem to get off so dang easy!)

To be fair, it’s not really the men’s fault. Things like differences in pelvic structure, hormonal changes and the physical impact of pregnancy are all contributing factors.

But just because you’re more likely to experience back pain, doesn’t mean you have to accept it. Whether you’re looking to prevent low back pain or reduce its intensity, a gentle Pilates routine that focuses on strengthening and stretching the muscles that support the spine will go a long way in helping.

So grab your exercise mat and press play on today’s home workout video.

Pilates To Reduce Low Back Pain

 

 

P.S. Did you know that back pain can be caused from having overly tight hips? Try these stretches and feel the difference!

Pilates resistance band workout

18 Minute Pilates Resistance Band Workout | Intermediate Level

Today’s Pilates resistance band workout will  strengthen your muscles, improve your posture, and increase your flexibility. All you need is a resistance band (a.k.a exercise band or Theraband) and your workout mat.

Pilates emphasizes core strength, postural alignment, mobility and breath, making it a really important component of your overall workout routine.

But to fully reap these benefits, your flow should be focused around the six Pilates principles: breathing, concentration & control, centering, balanced muscle development, flow, and relaxation.

Before we unroll our mats for today’s video, let’s take a quick peek at each of these principles.

Breathing

In the words of my old mate Joe Pilates: “Breathing is the first act of life and the last. Our very life depends on it.” Breathing calms our wandering mind and allows us to focus on our physical body. In Pilates we INHALE through the nose and EXHALE through the mouth; a strong exhale activates the deep abdominal muscles. If you get confused with the breathing just remember to exhale on the most challenging phase of each movement.

Concentration & Control

Intentional movement focuses on form and alignment, rather than speed and repetition — it is better to do five perfect reps of an exercise, than 20 without paying attention. I encourage you to listen to your body, maintain your alignment, and modify any exercises that feel too challenging.

Centering

The core is the center of the body and acts as both your anchor and your compass. In Pilates we initiate the core before every movement, even for something as simple as lifting an arm or a leg. To activate your abdominals, exhale through your mouth while drawing the belly button towards your spine. If you notice your belly push out during an exercise, stop what you’re doing and reconnect your abs.

Balanced Muscle Development

Our body is designed to move in multiple directions, and we can use our Pilates workout to honor that. In today’s video we are tapping into EVERYTHING: front and back, side to side, bend and flex, and stretch and strengthen… it’s going to feel great!

Flow

Rhythm and flow is my favorite aspect of Pilates. It feels so natural for my body to move in a way that is fluid and functional, while also creating a calm sense of balance for body, mind and spirit. At first you may feel a little clunky trying today’s routine, but after repeating it once you will be able to flow with ease.

Relaxation

Remember, Jennifer Dene Wellness is about feeling fit, feminine and fabulous in the simplest way possible. Don’t make exercise harder than it has to be, and don’t believe the hype that workouts need to be exhausting to be effective. Use as much effort as you need to in order to perform each exercise correctly, but then no more. Relax your shoulders, relax your jaw, and at the end of the session take a few moments to simply lie on your mat and enjoy the stillness.

Choosing The Right Resistance Band

In the video I chat about choosing a the right resistance band for Pilates workouts. The bands that you can buy in a set of three, with three different weight tensions, tend to be too heavy and short for Pilates. Instead, I buy a long roll of Theraband and cut it into three generous lengths; blue is a nice weight for intermediate fitness levels. (Purchase your exercise band here.)

Now let’s do it to it!

Pilates Resistance Band Workout

This is an intermediate Pilates mat workout. If you are a beginner, move more slowly and take the most basic option in each exercise. I wanted to get as much done in 18 minutes as possible so I’m moving at quite a clip, you can always pause the video if you need a little more time. I recommend repeating today’s workout three times this week.

 

Now I’d Love To Hear From You

Did you enjoy today’s Pilates workout? I hope so! Which of the six Pilates principles do you find most challenging, and which comes most naturally to you? Let me know by leaving a comment below.

With love,

JDW Signature

JUMPING LUNGE TUTORIAL Jennifer Dene Wellness

3 Lunge Variations To Add To Your Routine

In today’s video workout I’m sharing three lunge variations that you could add to your workout routine. Beginning with the simplest regression (a back lunge) and finishing with the most advanced variation (a jumping lunge) this video will have all your lunging needs sorted!

For some of you, any kind of jumping/plyometric movement might be off-limits – and that’s ok. But if your knees are up for a little more impact, then adding a jumping lunge into your routine can add a real boost to your fitness.

But the problem is that many people — trainers included — go about doing jump lunges (or split lunges as they’re also called) totally wrong. The goal of the movement is to simply switch the lunge from one side to the other, which doesn’t actually require a large range of motion.

Perfecting your jump lunge makes things easy on the joints & challenging for the muscles…Oh yes, I can feel your excitement from here!

When To Do Jump Lunges

Bodyweight workouts are the perfect place to add plyometric movements, like the jump lunge. Take 6 – 24 repetitions, and place the movement in between two low impact exercises.

You could also try adding them to either this low impact cardio workout or these three moves from the “Killer Legs” series.

Pay Attention To …

  1. Start with the back lunge. Perfect it.
  2. Move on to the front lunge. Get really comfortable there.
  3. Add the split jump, only if it feels ok for your body to advance.

Tip: To increase the challenge without the jump, simply hold a pair of medium weights during the first two regressions.

Safety Tips

  • Keep your bodyweight in the heel of your front foot during each lunge.
  • Draw your navel to your spine and keep the back straight.
  • Only jump on a floor that is in good condition —wood or carpet is best, concrete is never ok.
  • Wear proper shoes.
  • Keep it low and slow.

 

 

Now I’d Love To Hear From You

What kind of workouts would you like to see more of on Jennifer Dene Wellness? Let me know by leaving a comment below!

With love,

JDW Signature

Release Tight Hips

Got tight hips? Try these stretches.

Thanks for joining me for another JDW blog post! I’m really enjoying sharing this new content with you each week, and I hope that you’re finding it fun and useful. (If so, perhaps you can leave a comment below!)

In today’s post I’m sharing three exercises that you can do at home to release tight hips. These exercises will improve mobility in the hip joint, reduce aches and pains, and allow you to move more freely.

These days it seems that everyone has a problem with their pelvis. Whether it’s weakness, strain, feeling tight, or being out of alignment, having a dud hip can put a real damper on how you feel physically.

Of course this is exacerbated by our daily habits; sitting for too long — guilty as charged — and not taking the time to stretch each day only makes things worse.

Here are some other factors that might be putting the grip in your hip:

  • Weak core strength
  • Weak legs
  • Imbalanced muscular development
  • Past injury
  • Overuse of the hip joint
  • Incorrect seated posture

A Quick Anatomy Lesson

Don’t worry,  this won’t take long and I’ve made it super simple 🙂

The hip joint has two main functions: it provides mobility for the lower body and stability for the pelvis. It’s also a major weight-bearing joint.

As you take steps to improve the health of your hips I want you to keep four things in mind:

  1. Having “tight” hips (particularly at the side of the hip) is not always a bad thing; if they are too loosey-goosey then your pelvis isn’t supported, which puts pressure on the low back and the knees during movement.
  2. Yet the hip joint should also have a wide-range of motion, to allow the legs to move freely. Over time, repetitive movements in the same range, and planes, of motion will decrease hip mobility.
  3. Having tight hip flexors (those muscles at the front, either side of the groin) doesn’t mean you have strong hip flexors. Sitting keeps the psoas muscle in a state of constant, and passive, contraction, making it tight but also weak.
  4.  Ultimately we’re looking to strike a balance between pelvic stability and mobility. You can improve the stability of your hip with exercises that target the gluteus medius (aka the side of your bum), and increase mobility with targeted stretching, regular movement — try to stand as much as you sit — and being mindful of your posture throughout the day.

Moves two and three in this Killer Leg Workout will strengthen the gluteus medius.

Bonus Tip

Tight hips are not only the result of physical neglect, your emotions play a part in the health of your hips as well.

When you have a stressful experience your body tends to react with a muscular contraction, either tensing muscles to fight, or contracting inwards to hide.

But because that contraction isn’t always followed by movement — unless you get up and do jumping jacks after each stressful email — stagnant muscular energy gets stuck in your body.

And where does that energy go? To our hips, one of the largest joints in the body and the connection point between our top and bottom halves.

Now you know why and how you need to give your hips a little more TLC, let’s jump into these three stretches. Props for this workout include: a chair, a tennis ball/lacrosse ball/fascial release ball, and a foam roller. Don’t have the equipment? Get creative and join in with the moves that you can!

Now I’d Love To Hear From You

Are you enjoying our at-home workouts so far? Let me know by leaving a comment below. There you can also share any kinds of exercises that you would like to see more of!

See you soon,

JDW Signature

If Like Training At Home, You’ll Love These:

Low Impact Cardio Workout

3 Fun & Effective Arm Exercises Using The Wall

Want To Kick Your Health Up A Notch? Check out my 1:1 health coaching program here.

3 Low Impact Leg Exercises | Jennifer Dene Wellness

3 Joint Friendly Exercises For Killer Legs

Mixing things up in the gym is important for your fitness AND your motivation. Today’s low impact leg exercises will be sure to catch your attention!

Having pin-up worthy pins is not only good for your confidence. Strong legs support your spine, increase your agility and condition your body to burn more calories (even during sleep).

Unfortunately many leg exercises rely on large ranges of motion, heavy resistance and high intensity, in order to be effective…which is not so hot if you’ve got wonky knees or a weak pelvic floor.

The three moves that I’m sharing with you today can be done back-to-back as a short workout, or included in your regular exercise routine.

TIP: Learn the moves now and then add them into your daily walk.

  • Walk three blocks and repeat three rounds of horrible lunges
  • Walk another block and do three rounds of crab walks
  • Walk another block and finish up with three rounds of pliés
  • Walk home (or, should I say, strut your stuff)

Yes, your neighbors will look at you quizzically — I suggest asking them to join you.

These leg exercises are terrifically effective and you don’t need any equipment. Here’s some things to keep in mind:

Pick Your Own Pace

You can do these moves as quickly or slowly as you like. I prefer to take things low and slow to keep the muscles under tension, but whatever gives you that burn, baby, burn kind of feeling.

Repetition Guide

Repeat each of these exercises for three sets. Beginners — aim for 10 repetitions per set; intermediate — 15-20 repetitions; advanced — 30 repetitions. Rest for 10-20 seconds between sets. Rest for 45 seconds between exercises. 

Need More Challenge?

Hold a heavy weight at your chest for each of these moves, I recommend 10 – 30 pounds.

Think You Don’t Have Time For Today’s Workout?

Think again! Join my free audio training Take Back Your Time To Create A Healthy Body & Life That You Love!

See you again soon!

With love,

JDW Signature

P.S. When the burn begins don’t stop! You can absolutely do this!