SparkPeople Community Director and Fitness Coach
Jen Mueller left her first career in corporate finance to earn a master's degree in health education. She is a busy mom of four and holds a number of fitness certifications (including ACE's Health Coach, Personal Trainer, Medical Exercise Specialist and Behavior Change Specialist). She is passionate about helping people reach their health and fitness goals. In her spare time, Jen loves running, kickboxing and spending time with her family. Jen enjoys blogging about raising healthy children and how small behavior changes can impact health and quality of life.
Read More of 's Blogs:
Do Co-Workers Hurt or Help Your Weight Loss?
I’m lucky to work in an office where the environment is generally healthy. We have a kitchen stocked with healthy foods, and it’s very typical to see people using our gym equipment or a workout video at lunchtime. Occasionally someone will bring in an extra box of Girl Scout cookies or leftover cupcakes from their kid’s birthday party. Fortunately that’s the exception and not the norm, because those treats are always tempting when I see them innocently calling my name on the kitchen counter.
Many (if not most) office environments aren’t quite like mine. If candy jars and donuts for the morning meeting are common, you might find it more difficult to stick to your healthy eating plan. It’s even more difficult if you are singled out by co-workers for your newly adopted eating habits. Some might encourage you to “Take just a handful of M&M’s. A few aren’t going to hurt you.” Others might encourage you to skip your lunchtime workout to have lunch out with the group. A few extra treats or skipped workouts can eventually hinder your progress and get you off track from reaching your goals. So what do you do? Do you seem ungrateful for the treat or lunch invitation by declining? Or do you accept knowing the consequences could be negative?
Posted 4/17/2012 10:00:00 AM By: : 53 comments 23,665 views
Do You Ever Feel Like You Don’t Belong?
I used to think that the grade school and high school years were the worst times for feeling like I didn’t belong. There were the “cool” kids and the “not-so-cool” kids, and fitting in was so important to me and my young friends. I look back now and shake my head at some of the things I did and said in order to feel like I was part of the group. Even though we all grow up and (most of us) mature, we still feel a need to belong. You might not have the need to feel cool or popular like you did when you were 12 years old, but no one wants to feel like an outsider.
In my adult years, I’ve struggled with feeling like an outsider from time to time. I raise my kids a little different than how I was raised or how many of my friends are choosing to parent. I have dreams of moving to a farm, growing my own food and homeschooling my kids. I want a simple life for me and my family, which isn’t always understood by those around me. For a long time I thought that moving somewhere different and totally changing my life was the only way I was going to find true happiness. I’m slowly realizing that I can create the life I want for myself no matter where I live or what I do. If people consider me an outsider because I don’t do things the way they do, that’s okay. I’d rather be friends with those who are willing to accept my differences and be my friend anyway, whether they agree with me or not.
Posted 4/13/2012 6:00:00 AM By: : 132 comments 175,540 views
Are You Always Trying to do Everything for Everyone?
I like to write blogs based on subjects I can relate to because I think what I’ve written ends up being more interesting. If that’s the case, this should be the most interesting thing I’ve ever talked about because I felt like the results of this study were speaking directly to me. And I’m glad to hear I’m not the only one who feels this way.
Posted 4/6/2012 2:00:00 PM By: : 36 comments 32,181 views
Having Trouble Sleeping? Don’t Blame Your Age
One of the specific memories I have of my grandmother was her sleep habits. At certain times of the year, it was difficult for her to stay awake until it got dark outside. In the morning, she’d be up before dawn, peeking out the window to wait for her newspaper to be delivered. My mom and I used to chuckle about the fact that my grandma would be up and ready to start the day by 4 a.m. Now, I’m the one chuckling because my mom is becoming just like her.
“I was up at 4 a.m. and couldn’t get back to sleep,” she’ll tell me. Or she’ll comment that she can’t go to evening movies anymore because she can’t stay awake. She attributes it to aging, but some new research shows that age may not be to blame if your quality of shut-eye isn’t what it used to be. And it could be time to discuss the problem with your doctor.
Posted 4/3/2012 10:00:00 AM By: : 18 comments 15,353 views
Babies Are Smart From the Very Beginning
I’ve always believed that babies catch onto things faster than a lot of people give them credit. That’s one reason I’ve never used “baby talk” with my kids, and discourage my 5-year-old from talking like that to my 5-month-old. “Just talk to her like a regular person,” I tell her. “That’s how the baby learns our language, from how you speak.” We all take pride in seeing our babies grow and develop. I think babies are like sponges, soaking in everything around them, so the more I can facilitate that learning experience, the better. That’s why I was interested to read about a new study that says babies might comprehend words and their meaning sooner than expected.
Posted 3/30/2012 6:00:00 AM By: : 25 comments 17,372 views
Change Your Genes in Just 20 Minutes
We all have those days when exercise is the last thing we feel like doing. For me, it’s usually after a night of kid-interrupted sleep, when the alarm goes off and I just want to hit the snooze button instead of get out of bed. Then I think about how I’ll feel when I’m done, and that’s what motivates me to get up and get moving. Like I’ve said before, it’s a decision I never regret.
There are immediate benefits to a good workout that you probably notice: more energy, less stress, a sense of accomplishment, etc. There are also good things happening in your body that you wouldn’t notice right away, but are just as important. A short 20-minute workout can have a positive impact on your genes, according to new research.
Posted 3/27/2012 10:00:00 AM By: : 27 comments 22,729 views
Is it Possible to Grow Thicker Skin?
I’ve always been a sensitive person. Sometimes that’s a good trait to have, because I feel like it makes me more empathetic towards others. Sometimes it’s not so good, because I get my feelings hurt very easily. I’m convinced there is a genetic component to it, because I see the same trait in my oldest daughter. My husband, on the other hand, is very good at letting things roll off of his back. He doesn’t let rude comments or misunderstandings bother him. He’s able to take it in, and then let it go. I’m just not like that. I let things bother me too much.
Posted 3/20/2012 6:00:00 AM By: : 87 comments 26,830 views
Does Healthy Cooking have to be Complicated?
As my kids get older, I find myself focusing even more on meal planning. I want my kids to try a wide variety of foods. I don’t expect them to like everything I cook, but I want home cooked, healthy meals to be second-nature to them. Growing up, my mom was (and still is) a great cook. She was always trying new recipes, and now I’ve become just like her. My husband commented the other day that “you never know what we’re going to be having for dinner” because I’m constantly mixing things up. Granted, I’m just like my mom in that I don’t deviate from recipes. Someday I’d love to learn to really cook, where I can throw together a bunch of random ingredients in my refrigerator to create a delicious meal. But I’m not at that point yet.
Posted 3/16/2012 2:00:00 PM By: : 35 comments 19,237 views
4 Good Reasons to Sign Up for a Race
Whether you’re a runner, walker, cyclist or participate in other sports, you might have thought about signing up for a race. Maybe you’re not sure how to find one in your area, which one would be right for you, or if it’s really worth the effort. Why would I pay to walk or run with a bunch of strangers when I can do it for free in my own neighborhood? Well, there are lots of great reasons to try a race. You might be surprised at how much you enjoy it!
Posted 3/13/2012 10:00:00 AM By: : 38 comments 34,550 views
Long Hours on the Job Could Affect Your Happiness
My husband is a self-admitted work-a-holic. Before kids, he would easily put in 12-14 hour days at work, and continue getting calls, pages, emails, etc. after he got home. Fortunately a lot of that has changed since we had kids, but he’s still someone who works a lot because he’s passionate about his job and loves what he does. However, he might be the exception rather than the rule.
I have friends who put in very long hours because their job demands it. They like their jobs, but wouldn’t necessarily say they “love” them. They work so many hours because there’s just so much to get done. It’s stressful for those who have kids and are trying to balance work and family, but it’s also stressful for those who don’t because they still want to have a work-life balance. I’ve had long talks with a few of these friends because their job situations are stressful and to a certain extent, make them sad. The results of a new study seem to validate the idea that working long hours is tied to higher rates of depression.
Posted 3/9/2012 6:00:00 AM By: : 63 comments 29,731 views
The Tough Daily Decision I Never Regret
Exercise is an important part of my life. It makes me feel good, both physically and mentally. When I know I’ve got a stressful day ahead, starting it with exercise makes me feel like I’ll get through it successfully. But that doesn’t mean it’s easy.
Because of my schedule, mornings are almost always when I need to work out. If I don’t do it before my kids get up and the day gets going, I’m much less likely to do it- or, I stress about it all day, wondering if my husband will be home on time or the kids will take a nap so that I can exercise later on. I stress out about enough silly things throughout the day that I don’t need to add squeezing in a workout to the list. So most mornings (somewhere between 5:30 and 6:30 a.m.), you’ll find me exercising. Even though it’s a habit and I’ve been doing it for a long time, the choice is never simple. This is kind of how it usually goes:
Posted 3/6/2012 6:00:00 PM By: : 84 comments 36,649 views
Keeping Sodium Levels Low Isn’t So Easy
I do a lot of cooking, and I try to pick recipes that are healthy and I think my family will enjoy. Any time I make something that’s lower in sodium, I can tell right away. My first instinct is to grab the salt shaker because I like salt. But I’ve been trying to make a conscious effort to limit the salt I add to my food for a few reasons: I want to set a good example for my kids, and I know that I already get too much salt in my diet without adding more. A new report from the Centers for Disease Control says the majority of Americans consume too much salt in their diet.
Posted 3/2/2012 2:00:00 PM By: : 78 comments 34,607 views
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The Encouragement You Need is Right at Your Fingertips
Before starting my job at SparkPeople, I never would have been interested in online Communities. I’m a pretty private person with a small group of friends and family who I confide in about my ups and downs. Why would I want to share all of that with a bunch of strangers? Over the past 7 years of working for SparkPeople, I’ve changed my mind. Every day I see amazing things happen when people get the support, motivation and information they need in the SparkPeople Community.
Posted 2/28/2012 10:00:00 AM By: : 9 comments 12,223 views
Study: Teens Don't Care about Sun's Effects
It’s hard to explain to a 5 and 3-year old why it’s important to coat their bodies in greasy sunscreen when we go outside. They can’t quite understand the concept of cancer and skin damage, so sometimes it’s a battle to get them covered. Especially when we’re outside a lot in the summer, I use sunscreen as much as possible (although I do give them a little time without it just so they get their daily dose of Vitamin D). I also encourage them to wear hats because I don’t think you can be too careful when it comes to the sun.
Posted 2/24/2012 6:00:00 AM By: : 28 comments 19,883 views
Would You Pay More for Eco-Friendly Food?
When my mom sees the things I buy from the grocery store, she often shakes her head. I’m definitely someone who loves a good deal (I get that from her), but I’m willing to pay more for organic produce, I’ll go out of my way to shop at a farmer’s market versus the store, and I really like knowing where my food is coming from.
I hosted Thanksgiving at our house last year, so I needed to get a turkey. For me, it was important to know that the turkey had a good life and wasn’t pumped full of preservatives before it reached my door. So I was willing (and lucky that I was financially able) to get a free-range turkey from a farm in our area. It probably cost me four times what I would have paid in the store, but made me feel a lot better about serving it in my home. My mom thought that paying so much for a turkey was the craziest thing in the world. Everyone is different, so obviously what is important to me isn’t necessarily important to everyone else- and that’s okay. New research says that shoppers in their 20’s and 30’s are willing to pay more for products with a low carbon footprint, versus those in their 40’s and 50’s.
Posted 2/21/2012 2:00:00 PM By: : 57 comments 16,406 views
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