Runs on Espresso
Menu
  • Home
  • Blog
  • Runs on Espresso Media
  • Planning
  • Runners
  • About Runs on Espresso
Menu

Author: Jenna

Jenna Volden has a degree in business and has spent the last 10 plus years working for others. She believes it is time to start her own photography and writing business. She enjoys running, coffee and helping others achieve their goals. Gluten-free foods are a lifestyle, not a choice, for her due to celiac disease. She is currently based in Phoenix, Arizona.

World Sea Turtle Day

Posted on June 13, 2017 by Jenna

sea turtleTurtles, or Honu in Hawaiian, need our help.

I remember the first time I saw a honu in Maui. We were snorkeling and the honu was just chilling on the coral reef. It was an amazing sight. On our last trip to the big island, the hotel we stayed at had its own lagoon. We went snorkeling early one morning and got to hang out with three beautiful honus. I still have not been able to see on the beach but it is on my photography bucket list. I will keep going back until I am able to photograph a honu on land.

June 16th is World Sea Turtle Day to bring attention to the marine reptile. The US waters have six different species in its waters: loggerhead (southeastern US), Green (Florida), Leatherback (Pacific), Hawksbill (Caribbean), Kemp’s ridley (Mexico), and Olive Ridley (Pacific).

So… why do turtles matter?

Turtles are important sea life because they help protect coral reef and keep the food chain healthy. The coral reef is necessary because they protect shorelines, and provide a habitat for many marine animals and fish. Turtles eat sea sponges which would otherwise take over and damage the coral reef. They also eat jellyfish, which would deplete fish stock and disrupt the food chain.

What are the threats to turtles?

Six of seven species are considered critically endangered, endangered, or vulnerable. Threats include fishing, poaching, habitat destruction, and climate change. Honu can get caught in fishing gear and drown. They need to get to the surface to breathe and traditional fishing gear can entangle them and make it difficult, if not impossible, to surface. Some cultures consider the meat and eggs to be a delicacy. Shells can be used for ceremonial purposes or ornamental purposes. Development along coastlines are destroying the habitat because female turtles return to the beach they hatched on to lay eggs. If a condo suddenly goes up she will have nowhere to go. Lastly, climate change is causing sea levels to rise, an increase in the number and intensity of storms contribute to destroying beaches where they nest.

How can I help?

There are many things you can do to help. Advances in fishing and usage of different equipment are helping in that area but as a non-fisher, you can still do many things to aid the plight of honu.

  • If you see a nest, leave it alone. The turtle and nests are protected on both the federal and state level.
  • Pack out what you pack into the beach. Take all your garbage with you.
  • Leave the beach in its natural state. Fill in holes you may have dug. Knock down your sandcastles (I’d suggest taking a few photos to remember all your fun and hard work).
  • Use reusable bags instead of plastic. Animals often mistake plastic for food or can become tangled in plastic bags.
  • Never release balloons outdoors. The balloons will make their way to the ocean and become choking hazards to all marine animals.

How will you help the honu next time you are at the beach?

Follow me on Instagram to see landscape photos and learn more about conservation and saving the earth.

Struggle and May Wrap Up

Posted on May 31, 2017May 28, 2017 by Jenna

Struggle is my word this month.

May has been a rough month.

I got aboard the struggle bus and keep trying to get off. I don’t know why I am having such a difficult time. Or why I can’t seem to get myself to workout, despite wanting to workout and wanting to change. I started bikini body on May 1st and should be starting week five but I am only in the middle of week three.

WTF is wrong with me?

I did the first week pretty easily but the second week started off badly and went downhill from there. Monday of week two started with three buses not showing up so I stood outside for 30 minutes then, of course, the bus was packed and I had to stand for another 30 minutes. By the time I got home, I was exhausted and my feet/legs were killing me. Tuesday I actually did my workout (Yay me!) but Wednesday was a Dbacks game and Thursday we had to run to Costco. Friday was another bus fiasco. I really don’t know why I keep taking the bus. The afternoon ones are always late or non-existent. I am always good on the weekends though!

StruggleThen I took pretty much a week off.

I don’t even know or remember why. Bad week at work. Feeling sorry for myself. Frustrated at my perceived lack of progress. All of the above and then some probably. I did finally decide to workout again on Sunday. I started where I had left off, plyo + HIIT day. I did three of the four rounds of plyo and was done. I couldn’t do anymore. I was exhausted, about to get dizzy, and had zero energy. But I did what I could and that is what is important.

So then I decided to try getting up at 4 am to see if I could do better before work. It lasted two days. I went back to after work and have done pretty well.

I started a personal photography project to track my health, fitness, and progress. I hope it will help keep me more accountable to myself. It seems to be working and also helps improve my photography skills. The project is making me think more creatively about what health, fitness, and progress represent and how I can show these in different ways.

Follow me on Instagram to see posts of my progress, food, and puppies. Ok, they are full grown dogs but they are still puppies to me!

The struggle. It’s real. What have you been struggling with lately?

Save the Bees

Posted on May 23, 2017 by Jenna

What would happen in a world without flowers?

Bees

The world would feel drab and dreary. But there’s much more of an impact than just something pretty to look at. Without flowers, we would have no bees.

Bees?

Yes, bees.

Why am I worrying about bees? They are an integral part of our earth and their numbers are dropping. U.S. beekeepers reported a 44% decrease in their colonies from April 2015 to April 2016. Bees pollinate and without them we’d have no plants, no crops, and, of course, no honey! One third of our food is directly tied to bees. One. Third.

The human factor is the most likely cause for the numbers dropping so much. The use of pesticides, bringing in non-native species, including pollinators, and the single crop landscapes. Climate change is also likely having an effect as well.

How can you help?

BeesPlant native wildflowers, bushes and/or fruit trees in your yard. Use a wide variety of native plants to increase diversity. If you live in the city and don’t have a yard, you can grow herbs like chives, rosemary, and sage, amongst others. Buy local honey, which usually tastes better, supports your local economy, and can help with allergies.

A good place for a ton of information on how to help bees can be found here.

How will you help the bees?

Celiac Awareness & Expo

Posted on May 17, 2017November 23, 2021 by Jenna

May is Celiac Awareness Month.

I have been sharing information on my facebook page but have yet to write anything and decided it was time. And stick around because I have some fun stuff regarding the upcoming gluten free expo in Glendale, AZ.

Things I want people to realize about celiac disease:

  1. It’s a disease, not an allergy. Specifically, an autoimmune disease.
  2. I have to eat gluten free. It’s not a choice. It’s not fun and it doesn’t “cure” me. I will always have celiac disease.
  3. There are all kinds of symptoms but you will never see them. All of my symptoms are invisible and not necessarily digestive related. Migraines. Brain fog. Depression.

Things I want restaurants to realize:

  1. I like having choices.
  2. I don’t want a salad. Or a vegan dish.
  3. Labeling something gluten free and then frying it in the same oil/fryer does not make it gluten free. Please do not list it as such.
  4. I like having a menu. Please make a section, separate menu, or even just a symbol is helpful. I don’t feel comfortable when I have to rely on waitstaff to go, “uh, um… well we can make anything gluten free”. No, I want specifics. I want something to look at.
  5. Ice cream is not a go out to eat desert. Creme brulee gets old. Please try for some new desert ideas.

We aren’t being picky. Our health & well-being is on the line.

People with celiac disease just want to be able to go out to eat or on vacation and have choices. We want to order off a menu. We want people to understand this isn’t a choice. I am sure I am missing some points but these are the most common I encounter. What do you want people or restaurants to know? Let me know in the comments!

celiac awarenessThe gluten free expo is coming back to Glendale, Arizona June 24th, and 25th!

And I again have the honor to be an event blogger. I attended last year as a blogger and it was such a great experience. I had not been able to attend a gluten-free expo before and it did not disappoint. I loved being able to sample everything, and boy did I sample it all. I even went back to a few places twice.

If you haven’t been to an expo, I highly suggest going to one. I came home with coupons galore and plenty of food products. I left with an apple and coconut water from Sprouts. I had a loaf of bread, a bag of pretzels, and a box of cookies from Udi’s/Glutino, the main sponsors. Those were just the full-size products. I ended up with a lot more sample/single-serve size goodies.

I discovered new brands. I had eaten at Spinato’s previously but had not tried their grocery story products. I now buy their frozen pizzas at my local Fry’s store. I just wish they had more than three varieties because it is sooooo good! I also discovered the fun brand, ProYo. I pretty much stalked their booth. Their frozen yogurt is tasty and protein, which I always need more of!

If you have not been to an expo, I strongly encourage you to go! And I have several ways for you to go!

First off, I have five free tickets to giveaway! If you want a chance at a free ticket, leave me a comment of why you want to go! Please be local to the Phoenix area or willing to get to the Renaissance in Westgate if you are outside of Phoenix. The free ticket is good for one day of the event. I will select and contact winners with further details at the end of May. 

If you don’t win tickets, you can still get 20-30% off tickets with my affiliate link and code. Please note I do make a small kickback from my affiliate link. Click here to purchase tickets. To receive 30% off purchase between now and May 23rd and use code EARLYBIRD. To receive 20% off purchase between 5/24 and 6/23 and use code ADVANCE.

I look forward to seeing you at the expo. Be sure to say hi if you see me stuffing my face. If you aren’t local or can’t make it to the expo, follow along on social media. The official hashtag is #GFAFExpo. Be sure to like and follow the official expo Facebook, Twitter, and Instagram accounts.

I will be live posting to my Instagram and Twitter so be sure to follow those accounts!

Water Conservation

Posted on May 9, 2017 by Jenna

Water.

We use it every day, usually taking for granted how easily we can access fresh, clean water. For most reading this, we just turn the tap and have hot or cold at our disposal. But for how long?

Water covers around 71 percent of the earth, with about 96.5 percent being in the oceans. Oceans we have garbage islands and micro plastic in. Each year approximately eight million tons of plastic enter the oceans. Not to mention the effect of climate change on the water level. Melting land ice has caused sea levels to rise 8-9″ since 1900. Coral is being bleached and dying. Animals are extinct or endangered.

waterFresh, clean, water is something I care deeply about. I grew up on a river. For a time you weren’t supposed to go in. You had to limit how much fish you ate from it because of the high mercury in them. It’s gotten marginally better but it’s still polluted. You still wouldn’t catch me swimming in it. I’ll go out on a boat, but I won’t get in it. Which is sad. We should be able to swim in rivers, oceans and other bodies of water without fear of pollution.

Someday, I want to live on/near the ocean. To wake up and see the beautiful, clear blue waters of Hawaii. I fear by the time I can retire there won’t be much crystal clear blue water. I go to the ocean to feel relaxed, peaceful, and content. I know many others do as well. We need to start protecting such a valuable resource and save it for those in the future to find contentment or adventure.

We need to make sure our natural resources, like water, are here for generations to come.

Water plays an important part of all life, not just humans.

What can you do to help? Reduce your usage, take shorter showers. Use alternate sources of energy. Buy hybrid or electric vehicles. Limit or combine your trips/errands. Use public transportation. Water your lawns in the early morning or late evenings. Plant native plants. Volunteer to clean up your neighborhood, parks, rivers etc. The list goes on!

I was inspired to write about water conservation when reading the April 2017 National Geographic. There were several great articles regarding water and climate change.

Other resources to read more about the topics mentioned:

Micro plastic

Garbage Island

Mississippi River Pollution

Sea levels & climate change

Where have I been?

Posted on May 3, 2017May 1, 2017 by Jenna

I have been MIA for the last few months.

I fell behind on everything! I did finish my 12-week weight lifting challenge, although it was not perfect or pretty! I struggled toward the end and missed a few workouts but overall did pretty well. I also stopped tracking my food for a few weeks, which is never a good idea. I gained a little weight and started feeling fluffy towards the end.

I have always had trouble gaining strength in my upper body. I struggle to even lift heavy when it comes to arm work. It’s just very hard for me and I often want to give up. But I pushed on and did all the arm workouts. I even tried to keep increasing weights; it’s just so hard when you feel you can’t do it. I worked hard the last 12+ weeks and it is starting to show in my arms and back.

weight trainingI am pretty damn proud of those gains! You can see little bumps and definition in a few spots.

I have decided to continue on with weight training but with a slightly different program. I liked the Home Edition I started in January but I want to try something new. I started Bikini Body from Jessie Hilgenberg Monday. It started with biceps & abs and my arms were like spaghetti by the time it was over. I struggled with 8 and 10-pound dumbbells on a few things but a few others I need to push harder next time.

I also did negative chin-ups which were more like drops than negative. HA

Tuesday was booty and is always my favorite day! I love me some squats. Although I hate lunges. Make the lunges stop!!!!!

So for the next 12+ weeks, follow along with my Bikini Body training on Instagram. I post something from *most* workouts.

As far as running, I tried again in April and still had the vertigo-like feelings. It happens about 20-minutes in. I will have to make an appointment and see if there is anything that can be done. It has to be something with my inner ears from when I was sick in January. Hopefully, it is something that can be fixed because I really miss running and feel that I still have a lot to accomplish there.

We just got back from the Big Island of Hawaii, so look for some photos on Instagram and check back here for a blog post in the near future.

So smooth move of the last few months? I decided I wanted to start wearing heels again at work. I love heels and feel they add to your outfit (plus it makes your calves look killer). I had them on for about an hour and went to pour myself some coffee. I was standing by the coffee maker, reaching for the pot and I rolled my ankle. Luckily, I had flats with me and I switched out. I get to work before everyone else so no one noticed my switcheroo!

Tell me in the comments what you have been up to recently?

Silverswords

Posted on April 18, 2017 by Jenna

silverswordStepping out of the car to explore Haleakala on the island of Maui is like setting foot on another planet.

Which isn’t far from the truth when you learn Haleakala has been training grounds for astronauts, more than once. The landscape is truly something to see but what I was most drawn to was the unique plants I kept seeing, growing out of the stark red earth.

I soon learned those plants are from the family ‘ahinahina, and it’s endangered. Each volcano has its own family of silversword, this post is mostly about the Haleakala silversword, which was the first of its kind that I saw.

Why are silverswords endangered? Well, the simple answer is humans can be assholes. There was a time when we took plants and rocks and other natural resources as souvenirs. I can’t say I have never done this. I admit I have taken shells from the beach but I have never thought, “hey, I need a plant. Let me snap part of this cool looking plant off”. I mean, it’s probably going to die by the time you get home from your vacation, right?

Silverswords have very fragile seedlings and a delicate root system.

silverswordIn the 1920s there were only about 100 plants left. Thanks to conservation efforts, the plant has been brought back to about 40,000. Fences have been erected to keep cattle from grazing and stomping the plants. Visitors to the park are asked to not go off trails and damage the seedlings and root system.  Warning signs were put up and non-native plants are removed by the park rangers. But that doesn’t mean it’s over. The silversword is still considered endangered.

And although silverswords are meant to survive in hot, dry climates, like the side of a crater, climate change may also threaten them. Temperatures are increasing and less rainfall may cause drought conditions. Researchers are evaluating the effects of drought on silversword.

Silverswords can live anywhere from 3 to 90 years but they only flower once and then die. They grow tall stalks and beautiful purple flowers bloom.

As the plant dies, the seeds scatter and create new lives. Talk about the circle of life.

silversword

Further reading:
Haleakala National Park
Hawaii Magazine

What is your favorite national park and why? Tell me below in the comments!

 

Marathon Troubles

Posted on January 31, 2017January 28, 2017 by Jenna

The Marathon: is it the ultimate runner’s goal?

I pose this question because for several years it has been my goal. After I ran my first half I thought, I could do a full. I didn’t set it as a goal at the time but it was in the back of my head as something I wanted to do. I ran three more half marathons and then set my sights on a marathon.

marathon
Bundle up to run long in Wisconsin

I started planning to run a marathon in January 2015. I had run my best half, shaved nearly 10 minutes off my last PR, and felt really confident in my running. In the fall I began training but struggled to get runs in, weekdays and long runs and eventually dropped down to the half in November. When I went to the expo in January 2016 I signed up for the marathon again for 2017.

I started getting into the swing of marathon training during the summer. I wanted to get into a routine and make sure I was prepared. My “official” plan started on August 31st. I worked my butt off during the summer/fall when Phoenix was having highs off 115+. I dragged my butt out of bed at 4 am to beat the heat.

I ran through the “winter” here and even put in my longest run on Christmas eve in Wisconsin. I had to wear my trail shoes because of ice and snow. I was bundled up in many layers. I put in my time. I put in the effort, for six plus months. I was determined. I was going to finish this marathon, even if it took me forever.

Then I got sick.

I came home from Christmas in Wisconsin with a cold, which turned into a sinus infection. I had hopes of still running the marathon, though. I had about 15 days to recover and get better. By the time the marathon date came, I was feeling better. The nose was feeling good, the cough was better, and I could sleep through the night.

So I went out for a test run.

And I got dizzy. At around the two-mile mark, the world started to look like I was in a funhouse mirror situation. Trees were getting bigger and smaller. The ground was going up and down. I stopped running and tried to walk but I was all over the sidewalk. People driving by probably thought I was drunk. I couldn’t walk in a straight line so I stopped. I sat. I waited until I felt better and walked home. I wasn’t pushing myself. I wasn’t trying too hard. I was actually going slow to test my breathing and cough.

I think, so this isn’t a usual issue, that it has to do with my cold and sinus infection. I have always had a lot of inner ear problems so I am guessing it is something like this. Because it feels like vertigo when it’s happening. I also made sure I’ve been well hydrated and fed before heading out (trying to eat pretty nutritious foods). My heart rate wasn’t super high, in my normal run range. I don’t feel any strain in my heart or lungs. It all seems to be in m head, literally and figuratively?

I waited a few days and tried again. The exact same thing happened. This was just days before the marathon.

I didn’t run my marathon.

And I am depressed. I put in so much work towards a goal and couldn’t complete the goal. I don’t know what to do with myself. I don’t know if I will ever reach my goal of running a marathon. I haven’t run in about two weeks. I am afraid I won’t ever be able to run again. I haven’t been able to bring myself to run again. I am afraid it will keep happening. I have been able to do other cardio and strength training without issue.

Next week. I will try again next week.

Tell me about a goal you feel you might never reach and what you are doing (did) about it.

Proyo and Getting Strong with a 12 week Challenge

Posted on January 24, 2017November 23, 2021 by Jenna

12 weeks to buff and I’m doing it with ProYo.

ProYo

I wasn’t able to complete my marathon this month (I’ll post a separate post about this later) and decided to participate in a strength training challenge instead. I purchased Jessie’s Girls Home Edition before Christmas and had started it as cross training for my marathon. Jessie’s training is basically 6 days a week and I was doing it 2-3 days a week, so I hadn’t gotten very far into the plan by the holidays.

When the 3k challenge was announced I wasn’t sure if I was going to be able to do it since it started the day after my marathon. I knew I wouldn’t be able to commit to six days a week right after a marathon. The Jessie’s Girls facebook group (which you get access to when you purchase a program) encouraged me, and others, to sign up even if you couldn’t commit to the exact program. I signed up.

And now I am doing the program as it is written because I did not run 26.2 miles. I just started week two and am feeling pretty good. I am trying to push myself in the workouts and really increase my upper body strength. But how do you keep muscle soreness to a minimum and increase those muscles?

Protein. Lots and lots of protein.

I love meat but there’s only so much meat one can eat before wanting to get protein from a different source. I try protein shakes but they make me incredibly thirsty and therefore I try to avoid them. So how do I get a big hit of protein without meat or protein shakes? I have a ProYo.

WTF is ProYo you ask?

ProYo is a sweet (pun intended) way to get a good dose of protein. ProYo is protein packed frozen yogurt and it is DELICIOUS. ProYo comes in several flavors: banana, chocolate, vanilla, and blueberry pomegranate. My favorites are the banana and vanilla. Each tube has 20g of protein. That’s quite substantial. Trust me. I’ve been trying to get creative in how to up my protein intake.

proyo
ProYo was busy every time I went by at the Gluten Free Expo but I stopped by three times. It was my favorite booth! Not kidding when I say I stalked them

I will be the first to admit I am not very creative in the kitchen. I make pretty basic meals. I follow recipes because I can’t create them on my own. So I eat my ProYo as is. Frozen yogurt. Yup, I am boring. But… so many people get creative with their ProYo. ProYo has an entire collection on their website of fun ways to use their products. I may have to try a few out someday.

My favorite time to enjoy a ProYo? After my long runs when it’s warm out (which is almost always in Phoenix).

ProYo

So while I am over here doing my 3k challenge, trying to get all swole, eating my ProYo, you can enter below to win some of your own! Use the rafflecopter below to enter to win a mixed case of ProYo – four full boxes of ProYo, one of each flavor! I am a little jealous, I’d love to win this sweet prize!

a Rafflecopter giveaway

Full disclosure: I did stalk the ProYo booth at the Gluten Free Expo and they reached out after to ask me to work with them on this giveaway. I received product from them but all opinions are my own. I loved ProYo when I tried it, hence me stalking the booth for additional samples. I may have tried all the flavors but chocolate at the Expo alone. I truly believe in this product and hope you will love it as well!

Be sure to comment with what flavor you’d love to try! And use the buttons below to share with others!

Top 10 Bucket List Destinations

Posted on October 4, 2016 by Jenna

travel bucket listI have a travel bug. No matter what I do, I can’t scratch the itch.

 

I basically want to travel the world but where and what do I want to do most? In no particular order:

  1. Ireland
  2. Norway
  3. Germany
  4. Fiji
  5. Australia
  6. New Zeland
  7. South Africa
  8. England
  9. Iceland
  10. Italy

Ireland, Norway, and Germany are on the list because I want to see the places my family came from.

Fiji has always been a dream, in a hut over the water. I saw a photo several years ago and have been dying to go ever since. I imagine myself sitting in my hut, sipping a fruity cocktail, and reading a book.

Australia, New Zeland, Iceland, and South Africa because I want to explore and take photos. I want to go on a Safari.

England has always been a dream of mine ever since I can remember. I first fell in love with England when I discovered the Beatles. I had a friend in high school who also wanted to see England and we plotted and planned going on a trip there. Obviously, it never happened but I still want to go.

And Italy because I want to eat my way through the country and I can because they are a great place for people with celiac disease to travel to.

There are plenty of other places I would love to see. I didn’t even include specific cities in this list. I didn’t include North America, or even places within the United States. Maybe I need to make more bucket list posts?

What destination is top on your travel bucket list?

Are you following me on Instagram to see photos from some of my travels? If not, click here and follow!

  • Previous
  • 1
  • …
  • 32
  • 33
  • 34
  • 35
  • 36
  • 37
  • 38
  • …
  • 48
  • Next
Jenna Volden is a paranormal horror author specializing in atmospheric ghost stories that blur the line between the supernatural and the psychological. Her work centers on mystery, reinvention, and unreliable narrators who may not be able to trust their own minds.

Jenna Volden

Author
Jenna Volden is a paranormal horror author specializing in atmospheric ghost stories that blur the line between the supernatural and the psychological. Her work centers on mystery, reinvention, and unreliable narrators who may not be able to trust their own minds.

  • January 9, 2025 by Jenna Embrace Bold in 2025: My Ambitious Goals for the Year
  • December 26, 2024 by Jenna How to Set Up Your New Planner for 2025
  • December 21, 2024 by Jenna Coming Soon!
  • December 9, 2024 by Jenna 2025 Planner Stack: Tools for Organizing My Messy Mind
  • December 2, 2024 by Jenna 2024 Planners in Review

Categories

Find Runs on Espresso

Visit Us On InstagramVisit Us On YoutubeVisit Us On FacebookVisit Us On TwitterVisit Us On Pinterest
Terms of Use
Privacy Policy

Copyright Runs on Espresso/J Volden Creative LLC 2023

© 2026 Runs on Espresso | Powered by Minimalist Blog WordPress Theme