Latest Posts

Toxic People – Get Rid Of Them

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

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

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.
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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.

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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

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

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?

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!

 

 

Have You Gained Some Summer Fluff?

Okay, okay, okay…I’ll be the first to admit that I enjoyed the summer as well as the food to go along with the beautiful weather (yikes!).

We had weekends full with things to do and people to see – barbecues, pool parties, entertainment parks, my son’s many play-dates…he seriously has more of social life than me.

Oh how times have changed.

My workout schedule was roughly 4 times a week but with my family being so busy, enjoying the weather, and seeing other family and friends my diet and training took a back seat.

Sound familiar?

Don’t worry, it’s a common problem and I hear many Mom’s complain about the extra 5, 10 or 15 lbs of “fluff” they’ve gained over the summer.

So with September approaching, I’m going to be so bold in saying “It’s time for structure and less social gatherings!!”

Yes, I know…all the fun maybe over but it’s time to refocus, set goals and crush them…and that to me can be even more fun, way more rewarding for sure.

I created a top 6 ‘To-Dos’ to get organized and back on track with our goals.

Are you with me?

TOP 6 Back-On-Track September Goals

  1. Drink more water – 3-4 litres a day
  2. Eat lean protein with every meal – eggs, egg whites, white fish, chicken, turkey, lean beef etc.
  3. Cut out all processed stuff and eat real food (no box items or anything that has ingredients listed)
  4. Cut out alcohol, wine, beer, juice, sodas.
  5.  Add veggies with every meal, healthy fats and complex carbs.
  6. Workout 5-6 times a week

These sound simple but sometimes our old habits sneak back in (it’s human nature).

This is why I created my 28 Day Workout Challenge to kick off September.

It’s a challenge that will keep us accountable to each other.

The workouts can be done at home and they will take 20 minutes or less.

I’ve also included an exclusive discounted price to my customized fat loss diets that myself and my clients use to shed body fat and gain a lean physique – my 28 Day Fat Loss Blueprint.

Click here to join –  http://bit.ly/Workout-Challenge  The workout Challenge is FREE for a limited time offer. Ask a friend to join and do it together.

Let’s start September off with a bang.