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Turn the page…

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I love this write up courtesy of Mandy Hale that I found online last year that really summed up how we should continuously move forward in life.

In the past, I’m entirely guilty of holding on to what comforts me most which failed me in moving forward in my life.

When I finally started embracing and welcoming change (both the good and the unexpected), my life started to evolve allowing me to accomplish all of my deepest desires.

It’s funny really.

That we can hold ourselves back simply by being resilient to one of life’s greatest gifts – EXPERIENCING NEW THINGS.

I hope this write-up positively impacts your day just like it did for me.

Happy Wednesday!

TURN THE PAGE

Don’t stay stuck re-reading the last chapter because what’s to come is uncertain. Everything in life that matters starts off with a little uncertainty. The stories your life has told in the past were good…and they got you to today…so be thankful for them but then let them go.

Turn the page.

Allow yourself to be the leading lady (or gentleman) of your life. Walk in confidence into the next chapter of your life. Let some characters run off the page without chasing them…for if they were meant to be protagonists of your prose, they surely wouldn’t have to be endlessly pursued.

Turn the page.

Don’t devote another book, another chapter, another paragraph, another word, another FOOTNOTE to people who don’t appreciate and respect and deserve you. Make room for new characters to arrive…characters that will make you laugh and cry and stretch and grow and become a better person.

Turn the page.

Stay open to plot twists, to edits, to rewrites, to the unexpected. Stop searching for a happy ending and start creating a happy LIFE. Let go of the hurts, the mistakes, the doubts, the fears, the struggles, the moments that have made you feel small…and realize that anyone or anything that tries to shrink you only succeeds in making you bigger and bolder and better.

Turn the page.

Tell your story in YOUR voice, in your way, in your timing…and stop asking permission to go where you want to go and do what you want to do and feel how you want to feel. It’s a new day, a new month, a new season. A new start.

Turn the page.

– Mandy Hale

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15 Reasons Why You Are Still Bloated When You’re Eating Healthy & Clean!

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As a Mom, Nutritionist and Weight Loss Coach, I’m obviously very health conscious and I choose to eat foods that make be feel good and give me energy for my busy days.

So when I personally experience bloating or I have my clients experience bloating red flags go off!

Holistic Nutritionist, Erin Gauthier and myself have come up with a detailed list of some of the ‘suspects’ of bloating even if you are eating healthy and clean.

Next time your bloated run threw this list, and see if you can identify the culprit…FYI it could be one of these or a combination.

  1. You are Dehydrated. The body is holding on to water, or rather its holding onto sodium, in order to preserve water. This is also why chronic dehydration can cause hypertension (high blood pressure.) What to do about it? DRINK 3-4litres of water per day (depending on activity level). When the body is hydrated properly, it no longer holds onto sodium. allow your body to flush. bye bye water bloat.
  2. Are you taking a good quality probiotic? Probiotics help balance good intestinal bacteria and fight off bad (bloating causing) bacteria. My personally favourite is BioFlor7 as it’s a super dose of probiotics for 7 days only. You do the treatment once a month and then you don’t have to worry about taking it for the rest of the month.
  3. You are drinking your water too fast.. Body absorbs 1 L per of water per hour, so drinking 3-4 L too quickly can easily cause bloating. What to do about it? try spacing your drinking water out. no guzzling.
  4. You may have a sluggish metabolism. Spending too long under eating (or infrequently) causes the body to slow metabolism and production of stomach acid. Low stomach acid causes bloating, heartburn, indigestion, gas, flatulence. What to do about it? Try increasing meal frequency 5-6 meals a day. Focus on whole foods and meal size that leaves you satisfied, not stuffed!
  5. Stomach acid (HCL) is low for various reasons (outside of underrating) other factors can impede stomach acid production, include stress, too much coffee, alcohol, dehydration (stomach acid requires A LOT of water), over eating, heartburn medication etc. What do do? Take a tablespoon of Apple cider, or lemon juice with water 15 minutes before a meal to stimulate stomach acid production, and Chew your food.
  6. Chew your food. The brain is the first organ that is involved in the digestive process. By chewing your food your brain prepares the body by stimulating the salivary glad to secrete saliva, produce hormones, and gastric juices (one being stomach acid). Chewing your food to liquid consistency reduces stomach emptying time, (un- chewed food can average 4 hours.. 4 HOURS!!! Hello gas and bloat, belch!! Chewing also provides more surface area for enzymatic reaction, improving digestion and assimilation of nutrients.
  7. You’re eating your meals too close together. Meal (when not chewed properly..cough cough…) should take about 2 hours to digest. depending on Fat content of the meal. Hence PWO should digest ultra fast. If you’ve consumed a meal with extra fat like in a free meal case or combined fat sources this can cause a delay. Let hunger signals indicate when your should eat next. If your eating before your hungry this could be an indication of delayed stomach emptying time. What to do? CHEW your food and eat slowly, space meals further apart after a heavy meal.
  8. Undercooked or Overcooked foods. Ok, so SOME foods are just easier to digest when they are cooked. Protein is one of them. If a blue cooked sirloin steak in on your meal plan, try cooking it to medium to see if it has an effect on bloating.
  9. You are sensitive to dairy. Outside of yogurt (which is fermented and contains probiotics) Dairy is a big offender for bloating. Dairy SHOULD be tolerated by the body but often over consumed. Dairy is mucous forming…which can coat the intestines and makes absorption and assimilation difficult. What to do about it? Try cutting out dairy for a few weeks to see if this it the offender. Substitute with goats milk product or nut milks. cycle your whey protein with vegetarian or vegan protein powders. Other signs that dairy is the bloat offender is eczema and skin rashes
  10. Gluten intolerance. You could have an intolerance to gluten. Since strong girl plans are gluten free, Take note if bloating is linked to a gluten containing sub. What to do about it? revert back to non gluten containing carb sources, or get tested from your doctor for celiac disease.
  11. You have dysboisis of the gut. Your gut bacteria is out of balance. When we start taking probiotics for the first time, there is literally a bacterial war going on inside your body. What to do about it? Continue taking your probiotics. After some time your the symbiotic relationship will be established and you will start to feel better. An over growth of H-Pylori is also common in the stomach (and the number one cause of stomach ulcers) Properly restoring stomach acid levels will naturally kill these pathogens, also be sure to properly wash fruits and vegetables, and make sure food is cooked threw.
  12. You’re sensitive to Phytates. Foods that are high in Phytates (phytic acid) are nuts, seeds and grains. In the plant world Phytic acid is a line of defence for the seed, nut or grain. This allows the seed to survive the acid environment of the stomach and to be eliminated from the body of an animal or human. What to do? try soaking your nuts,seeds, grains and legumes overnight before eating, or cooking.
  13. You’re not subbing your food. When your coach gives the green light to sub food its not just to keep you from getting board. Its to prevent digestive upset from always eating the same foods. Make sure your eating a variety of proteins, starch and vegetables. Sweet potatoes can be a big trigger for bloating. So be sure to cycle your foods. variety is key to a healthy lifestyle.
  14. You’re not used to eating Fibre. The average diet only gets 8-10g of fibre a day, A strong girl plan contains 20-25g of fibre from complex carbohydrates. This cause a bit of bloating in the beginning until the body is used to it. What to do about it? KEEP eating your complex carbs, be patient, your body will adjust and it will thank you!
  15. Give yourself a little RESET  and try my 5 Day Reset Diet and get Un-Bloated  – This 5 Day Reset is a digestive break. Some of my clients have lost up to 7 lbs of pure bloat!! You will see some amazing results with this protocol but you should still pay attention to all of the above so your bloating doesn’t come back.  HERE IS TO BEING BLOAT-FREE  🙂

The Top 7 Reason Why You Should Include Kettlebells Into Your Fitness Routine

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Having kids give you a lot of love and joy but certainly not a lot of time.

As a fitness professional and athlete I used to train 1 – 2 hours a day in a gym setting. I had all the time in the world (oh the life!).

Of course after my little bean was born that all changed…drastically!

I was now on his schedule with very little time for myself and since fitness  is the business I own as well as my entire being, I needed to find a way to keep it up.

I knew for my own sanity, health and overall mindset as a New Mom that I needed to continue training even if the time was cut in half.

So…I welcomed the Kettlebell into my routine.

As a lifter at heart I loved the fact that I could bring the Kettlebell upstairs and while Jackson napped I could get a full body and challenging resistance workout in 20-25 minutes sometimes even less.

I loved it so much that I decided to get my full Kettlebell Certification so I could share more of my knowledge to Moms and eventually hold KB workshops teaching the correct form and quick exercises that new moms can do to lose the baby weight on their time.

I first started off with straight full body kettlebell workouts and then when Jackson was on more of a schedule, (and had some babysitting help) I was able to get back into the gym I continued to use the Kettlebell as part of my programming or as a finisher at the end of my training sessions.

Here are few facts on why or click here to watch my video on why 🙂 

1. Kettlebell training builds strength in forarms and grip which is super important for new moms and avoid wrist/elbow and shoulder injuries carrying our babies.

2. You can’t cheat the Kettlebell – Moms have so many postural issues from pregnancy and now carrying their baby like rolled shoulders. Overhead movements with the kettlebell will help to activate under-worked muscles and strengthen the shoulders and back helping with posture.

3. Kettlebell training improves your cardio – respiratory fitness. You will need more cardio and energy to run around after your little ones…trust me at 10 months Jackson was walking and now that he’s 19 months he’s practically running all day long. Mommy is exhausted!

4. Kettlebell training is convenient – Kettlebells possess a very small footprint, meaning that they take up very little floor space. Kettlebells don’t require expensive racks; they can be stored in the corner or underneath other equipment.

5. Kettlebell training allows you to reduce overall training time – This allows you to devote your attention to other issues such as strategy, skill, rest and recovery. We all know how time-crunched Moms are. A quick yet effective workout is the order of the day and kettlebell training delivers just that.

6. Kettlebell training bridges the gap between strength training and cardio. You’ll burn more calories with both cardio and resistance training rolled up into one quick and effective workout.

7. Kettlebell training allows you to never miss your workout. Again, we all know how busy new moms are. Kettlebells allow you to train anywhere, the local park, beach, outside or inside while your baby naps.

So my advice to you and if you have no idea where to start is 1. pick up a kettlebell and 2. check out my  28 Day Home Workout HERE!  it’s a great place to start  on your fitness goals and the workouts are done in 20 minutes or less.

Download your copy 🙂

 

 

 

3 Things That Changed My Life

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Have you ever had a list of things to do and when you look at the clock it’s the end of the day and everything that was supposed to get done didn’t?

This used to happen to me…a lot!

I would write down my to-do list the night before (for the next day) and I wouldn’t get past the first task.

Looking at my list at the end of the day left me feeling completely defeated.

My goals were now pushed back another day.

Even smaller (every day life) tasks were delayed.

I had no spare time for myself, my workouts were suffering and I felt drained.

My days were running me…

Until one day after read ‘The Perfect Day Formula’ by Craig Ballantyne & ‘Inner Strength’ by Tony Robbins, I decided to take full action of the things I can control in my life.

This is what I revised in my life:

 

1. I changed my wake up time. Rather than waking up at 7:00am I now wake up at 6:30am. 15 or 30 minutes more in your day can make a huge difference and it has for me.

 

2.  I made a list of what really matters – my ‘Must Do’ and I do that first thing in the morning. For example; my business depends on writing and communication so I write for the first hour of my day. This is when my mind is the most clear and creative.  I don’t go on social media and I don’t answer emails.

 

3.    I implemented structure, rules, rituals and I planned out my set daily schedule.

For example, here is my daily routine.

  • 6:30am – Writing session
  • 7:30am – Spend time with Jackson, read to him and feed him breakfast
  • 9:00am – Strategy meeting with my business partner
  • 11:00am – Exercise – 4-5 days per week (shoot workout videos)
  • 12:00pm – Reading and lunch
  • 1:30 pm – Emails and phone calls
  • 5:00 pm – Make dinner for my family
  • 5:30pm – Dinner, family/social time (walk to the park after dinner if weather is nice)
  • 7:00pm – Give Jackson a bath, read him a story and put him to bed
  • 8:00pm – A few more emails, schedule social posts, write my to-dos for the next day.
  • 9:00pm – Unplug from work, phone and most electronics. Read, unwind and communicate with my husband. Write in my journal
  • 10:30pm or 11:00pm – Bedtime

Of course, there are some exceptions to these rules like the weekends when we do things with our son and family but for the most part I stick to this schedule pretty rigidly, not letting things get in the way of my day.

Some people may think that having such a rigid schedule doesn’t allow for liberation but I counter that.

Creating a set plan and rules for myself has led me to have more freedom and time with the ones I love and much needed downtime I rarely had before.

It has been life changing.

EITHER RUN YOUR DAY OR YOUR DAY WILL RUN YOU 🙂

 

 

 

 

 

 

Toxic People – Get Rid Of Them

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One of the biggest struggles my clients constantly encounter is guilt from “friends” just for choosing to be a better version of themselves.

Of course it’s not just my clients.

It’s almost everyone that wants to take their fitness goals to another level.

Even me!

While I certainly encourage a periodic dieting break while “on plan” to be used with friends, family, or loved ones so there’s plenty of room to enjoy food freely without getting negative commentary about your health choices…

There are always others that are scheming to derail you or belittle you simply because they can’t take charge of their own life.

So my advice when it comes to those people who belittle your goals and ambition: GET RID OF THEM.

They’re TOXIC.

Because when you do get rid of them, it’s still not fast enough.

Having supportive people in your life is so important and when they fit my “Triangle Of Safety”, then I know I’m in good company.

i) People that are truly happy for your success.
ii) People that you can hold confidence in and trust.
iii) People that are good listeners.

If they don’t fit my Triangle, then they don’t fit in my life.

It’s always comforting (and human necessity) to have a good support group but, for the sake of your own happiness and goals, make sure your support group fits into the Triangle Of Safety.

If it doesn’t fit, then you’ll likely find yourself in continuous (and very unnecessary) #ToxicDrama in your life derailing you from your goals.

For me, I’d rather surround myself with 4 Quarters…than 100 Pennies.

Are the people you surround yourself with supportive? Or disruptive?

Learn The One Reason Why Most Women Want to Participate In A Photo Shoot

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I have come to the conclusion that the majority of women I meet or coach have some kind of burning desire to participate in a photo shoot to see themselves in a light just like many of the gorgeous models they have always admired.

But the question becomes…will they ever admit to this desire?

This may be a bold statement but I can back it up.

I’ve been in the fitness industry for more than a decade helping people achieve leaner physiques, a healthier relationship with food and most importantly themselves.

I have learned what makes women succeed and accomplish their goals and, at the same time, also learned the things that can hold them back from succeeding and reaching their goals.

The one thing that all my success stories have in common is that they have accepted and acknowledged that they are capable of living an extraordinary life.

So what does that mean exactly?

It means that these like-minded women have looked deep within their soul and acknowledged that their wants and desires are important – maybe just as important as their family, children or even their careers.

They have realized that without feeling happy, healthy, fit and fulfilled they would be unable to give 100% to anything they loved.

When this shift happens in women nothing ever gets dismissed.

Because they are unstoppable.

Those little thoughts of one day getting glammed up, feeling and looking the best they ever have and getting some beautiful shots of themselves to document how far they have come can become a reality.

When I suggest a photo shoot to any of my clients I am rarely turned down.

I have had some doubters at first but when that ‘switch’ happens and they finally listen to their burning desire, there is no turning back.

I am beyond proud of these 24 women and I know this is just the beginning of many amazing accomplishments for them.

So I ask the burning question – Why not you? 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How Yoga Can Help New Moms & Their Postnatal Recovery

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I am not a Yoga Expert but I have participated in a few yoga classes and have really enjoyed them.

I know a lot of new moms who have practiced yoga throughout their pregnancy as well as postpartum to help with recovery, strength and stress levels.

And from what I’ve noticed anyone who starts yoga, continues yoga…

So I decided to interview my dear friend, Julie Hinton, Elite Yoga Expert and Mom of 2 beautiful children.

Julie helps me to uncover the many amazing health benefits of yoga for New Moms.

Here is what Julie has to say;

Yoga is a great way to help new moms get physically and mentally back on track after 40 weeks of pregnancy. With all the joy your new bundle brings, you will also undoubtedly feel heightened responsibility and worry. In addition to its many physical benefits, yoga helps quiet the mind. Yoga helps with postpartum, anxiety, fatigue, and mild depression and will help you through the many aches and pains after delivery.

1. How can a new mom start her yoga journey?

If you are a new mom starting yoga, it is important to wait until your doctor says it is ok to start exercising again. Once you are cleared, you should start with restorative yoga which will calm and relax the whole body. Restorative yoga uses props like pillows, blankets, bands and bolsters. The props help your body and muscles to relax into a gentle stretch. Playing calm music during your session will also aid in relaxing the mind. Restorative yoga can be used by everyone however for those already accustomed to some poses and movements, more advanced yoga is appropriate as well. For more of a challenge incorporate Bikram and Vinyasa flows.

 

2. What are your top 5 favorite yoga moves for a new mom?

As a new mom I know it is difficult to find time to do even the simplest things, but setting aside a few minutes to incorporate these 5 yoga poses (and 1 tummy tightening move) into your daily routine at home will really help!

To begin, lay on your back on your mat or towel in the shavasna position. Here you place your hands on your belly and breathe in through your nose for a count of 4 and out through your mouth for a count of 4. Complete this cycle 4 times. If you have time at the end of your 5 poses, I would suggest you do this same breathing exercise again to finish.

1. Cat and Cow. This move will lubricate the spine and get it going. Start on your hands and knees and slowly drop your head down while arching your back as high up as you can. Then slowly drop your spine, vertebrae by vertebrae until you are curving your spine downward while tilting your head up. Complete this cycle 4 times.

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2. Child Pose. Start in the kneeling position and drop your behind to your heels as you stretch out the rest of your body by leaning forward and down, placing your forehead on your mat. While fully stretched, rest your arms in a relaxed position along the floor. Think about drawing your belly in as you are in this pose as it can help strengthen your pelvic floor. Hold for 1-2 minutes.
childs-pose_julie
3. Forearm Plank. Place your forearms on your mat with elbows aligned below the shoulders, and arms parallel to your body at about shoulder-width distance. With your toes grounded in your mat, use your legs, glutes and core to elevate and stabilize your body. Be careful not to lock or hyperextend your knees. Neutralize your neck and spine by looking to a spot on the floor about a foot beyond your hands while your head remains in line with your back. Hold this position for 20 seconds or longer, never compromising form or breath. When you feel ready, try a full arm plank where you place your hands directly onto your mat with un-bent arms.

Forearm Plank_Julie.jpg

4. Apanasana (knees to chest). Lying on your back with knees to chest, allow your breath to even out and gently rock from side to side. This is a great way to release your back and start to get in touch with your new postnatal body. Complete at least 4 full motions.

5. Supta Badakonasana (reclined supported bound angle pose). This is a wonderful restorative pose as well as a gentle hip and heart-opening pose. Lie on your back with the bottom of your feet together and knees open out to the side. You can use blankets or pillows under your knees for support and to reduce any strain you may be feeling on the hips in this pose. Hold for 5-10 minutes, time to rest and relax!

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3. What would you suggest to a new mom who is intimidated to start yoga?

Yoga can be intimidating at first, like the first time you try anything new. Don’t let that discourage you! Finding the right beginners class is key. You want to make sure it focuses on the fundamental poses as well as guiding you through your breathing. Practicing with a group of people can help to unite your collective energy as well as invigorate you at the same time. It is also fun and more affordable than private lesions. I do think having private lessons however can be very helpful as yoga is traditionally taught one on one to help meet each student’s specific needs.

 

4. What are the benefits of practicing yoga during pregnancy?

I practiced yoga a lot throughout my first pregnancy while not as much during my second and I really noticed the difference. There is a long list of benefits that comes with practicing yoga during your pregnancy; studies have suggested that it helps reduce stress and anxiety, improve your sleep cycle and gives the mind an overall feeling of happiness and calmness. Yoga during pregnancy is a great way to help strengthen the body and bring more flexibility to it, which will really help during your delivery process. Learning how to control your breath in yoga classes will also help you to stay calm in delivery if you can practice what you have learned.

 

5. How does yoga help with postpartum recovery?

Postnatal yoga is quite important. It really helped me get back to feeling like myself and staying away from the postpartum blues. It also allowed me time for myself and to detach from my baby. Postnatal yoga helps strengthen the upper body, which is constantly being used to hold your new baby. It concentrates on strengthening abdominal muscles that were over stretched during pregnancy. Twisting poses can also help to shrink the uterus. Practicing yoga during this time can help you to be much more patient and relaxed during the upcoming days and nights with baby.

6. What are your favorite styles of yoga?

I have two favourite styles of yoga: Bikram, and Astanga vinyasa flows. Bikram is always the same 26 postures done twice. It opens and closes with a breathing exercise and you come to rest in between each posture. The room is heated to a minimum of 40 •c. and it is always a 90 minute class. Bikram focuses a lot on back bends and stretching the neck and shoulders. You get an amazing detoxification as you sweat.

Astanga vinyasa is much different then Bikram in that you are constantly flowing in between poses, which can be a lot for your wrists, especially as a new mother. It is great for building upper body strength however the poses can be very advanced for beginners. It is also done in a warm room and also always 90min. It opens and ends its practice with a chant. I have come to feel very connected to the power of chanting.

7. Why do you love yoga?

The top 3 benefits that keep me coming back to yoga day after day is the feeling I have after each class. I feel lighter from the inside out. My mind is calm, more focused and organized. The things that are not really important seem to melt away during class. I love the flexibility and strength yoga has brought to my body. After a Bikram class my skin feels so tight and clean.

8. How did yoga become apart of your life?

It’s funny how yoga came into my life. I had won Miss Swimsuit Canada 2004 and with the title came a trip to Jamaica. The week-long trip ended up being a disaster as it was filled with some grumpy, negative people. I saw a poster in the lobby to try yoga at sunset and went for it. That one class helped me to go within and focus on myself. Once I got home I immediately started to practice yoga. I could not imagine ever stopping.

9. Would you say that yoga has helped you be a better mother to your 2 children?

Most definitely. Yoga has made me a stronger mother because it has given me great patience! Patience to deal with my kids and situations that pop up each day. I grew up in a home with a lot of yelling and some negative vibes. There are not too many things, if any that make me yell. Going through life with an underlining calmness is all from my practice and dedication to yoga.

10. Where do you teach yoga?

I have been teaching yoga at an in-patient drug rehabilitation centre where the students need stretching as much as all the spiritual energy that comes with certain types of yoga. I also work with people faced with anxiety one on one. Because my kids are only 2 and 4 years old I can’t make a studio commitment just yet. Please feel free to reach out to me through Coach JVB.

Thank you so much for your time and expertise Julie.

I may just have to take you up on some yoga lessons 🙂

Find Out How This New Mom Of 2 Lost Over 50 Pounds

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When my beautiful Tiz Parente came to me a couple of years ago, she was desperate to take charge of her health and also frustrated from years of continuous dieting (trying everything under the sun).

And also struggling with weight for as long as she can remember and even more so after 2 pregnancies.

Even her very first email to me had the tone of defeat before I even put together her plan.

Fast forward to today and this incredible Mom of 2 is a guiding source of inspiration and information for my new clients.

Struggled? Tiz did.

Frustrated? Tiz was.

Overcome her fears and conquered her goals? Tiz did…and just SMASHED IT OUT OF THE PARK!

We put together a strategy for initial weight loss using plenty of food flexibility and then, over time, transitioned to strengthening and shaping her body.

With over 50 lbs lost, this amazing super mom is also an inspiration for her family in making healthy food choices while also enjoying plenty of food variety and balance.

Tiz says, “Jenny words alone cannot express the infinite gratitude I feel toward you for positively influencing and chaining my life for the better.

When we started together, I was cautiously optimistic about making progress but with your guidance, support, optimism, and reassurance I have managed to transform my body, strengthen my mind, and boost my self esteem and confidence.

Thank you from the bottom of my heart.”

Lately every time I post anything on Tiz it makes me weepy because her fitness journey is incredibly special to me.

My correspondence with her was always heartfelt both ways – the struggles, the challenges, the success, and (now) the future and what lies ahead.

We did it Tiz!!! I’m so proud of you!

And you know what’s next…we’re going to smash the sh*t out of bigger goals! 😀

For more information about my exclusive one-on-one coach programs click here >> http://bit.ly/JVBCoaching

Find Out How This Mom Lost The Baby Weight & Kept It Off

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STOP THE PRESS!!!

Words alone cannot describe how proud I am of this Beautiful, Smoking Hot Momma!

Jordanna came to me looking looking to lose 10 lbs primarily in her belly and back area after the birth of her daughter.

We started with “At Home” workouts but quickly transitioned her to the gym for weight lifting to truly shape her physique.

Our biggest obstacle together was emotional eating situations so we worked very closely together rebuilding her relationship with food and also herself.

Today she is one of my “Go To” girls on my team helping direct my newer clients with her guidance, experience, and genuine positivity…and that is what makes me most proud in terms of her journey.

But let’s not look past the obvious…

Holy Moly she looks incredible!!!

Jordanna has lost over 20 lbs (more than DOUBLING her goal) including shaving off 8 inches around her belly button and 4 inches around her hips.

Even better she looks tighter, leaner, and just all around fit!

Jordanna says, “A couple of years ago I finally realized I needed professional guidance specifically related to nutrition.

I tried getting my Pre-Baby body back but wasn’t very successful on my own but then found Coach JVB and was excited by the prospect of Online Training and a Flexible Approach to managing my schedule.

My only concern was whether or not it would truly work for MY body and MY lifestyle.

When I got my plan I was surprised by how much food I actually needed to be eating to ensure proper nutrition.

I even had opportunities to eat a meal of my choice each week where I celebrated birthdays, date nights and special events.

What was unexpected was the support I got from Jenny – she’s there for me every step of the way which really can only have been facilitated through the access of being an online program.

After even a few short weeks I started to see initial results. My pants were looser, I had more energy and even my skin was clearer.

I was becoming the physical representation of what I always envisioned for myself and has brought about a confidence I’ve never had before.

I’m so happy in my own skin and that for me it’s worth every day that I committed and remained consistent with my goals.”

I have a lot more of my beautiful Jordanna…coming soon!

Mic drop…

To find out more about my Exclusive Coaching Programs please email me directly >>> Jenny@coachjvb.com 

The Best Foods Our Kids Should Be Eating For Breakfast & Why?

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With Back-To-School quickly approaching we maybe hearing fellow moms humming “it’s the most wonderful time of the year!”

But with the most wonderful time of year comes the reality of a hectic schedule including figuring out what to feed our children.

Right?

We want to offer meals to our kids that they love but also high in quality and nutrients.

And all of the above in an organized timely manner.

Breakfast is one of those meals that can get rushed. We often grab convenience, packaged items that are not so great for our kids.

As a nutritionist and mom and I believe breakfast is one of the most important meals of the day…especially for growing and developing children.

We should all pay a little more attention to the first meal of the day.

Here are my top 5 favorite foods I give my son for breakfast:

  1. Fruit  – fruit is high in fibre, vitamins and minerals. I like to add fruit to something more substantial to slowdown digestion and keep his tummy full for longer.
  2. Omega 3 Fats like chia seeds, flaxseeds, nuts, seeds, coconut or avocado. This is brain food. Good fats help with memory and concentration. This is why I top anything I make with Smile Wholefood Blends 
  3. Oatmeal – is rich in fibre, magnesium  and b vitamins.
  4. Eggs – rich in protein  and more omega 3’s – I usually scramble an egg and mix with avocado
  5. Full fat Greek Yogurt – for protein and good healthy fats for brain health.  I top with fruit and Smile Wholefood Blends

All of these items can be made relatively quick. You can also pre-make yogurt parfaits or overnight oats the night before.

With a little planning, these are all quick and convenient.

So Why Should Our Kids Be Eating Breakfast Before School?

  1. Children who eat a healthy breakfast tend to show improved academic performance, longer attention span, better attendance and decreased hyperactivity in school.

2. Eating a well balanced breakfast improves their intake of fiber, vitamins and minerals, especially iron and vitamin C; these nutrients are essential in a balanced diet. In fact, a good breakfast provides one-fourth to one-third of the day’s energy and nutrient needs.

3. Studies show that eating breakfast everyday is important in maintaining a healthy body weight. Starting your child’s day with a healthy breakfast will also make them less likely to eat high-calorie snacks during the morning and even later in the day.

4. Skipping breakfast will often make your child feel tired, restless or irritable by mid-morning. By eating breakfast, your child will have energy throughout the morning and help him/her concentrate better in class. This also means fewer sickness and trips to the nurse’s office.

I also believe that it’s very important to set a good example to our children and actually eat breakfast with them.

Children imitate the behavior of their parents, so if they don’t see us eating breakfast, they are likely to resist themselves.

 

We can encourage our children to eat breakfast by having them help plan the week’s breakfast menu and making breakfast food readily available by storing them in low cabinets and having fresh fruit on the counter.

With all that being said, it’s time to get planning so our kids are fueled, energized and ready to hit the ground running for the new exciting school year.

Happy Back-To-School Mamas!