All posts tagged: #DietTips

LEAD BY EXAMPLE

One of the biggest obstacles a person might face when trying to lose weight is peer pressure from friends/family to eat off plan or even skip assigned workouts. While I certainly encourage an off plan meal in the week for flexibility purposes while dieting and even working particular foods into your plan, the bottom line is a strategy must be adhered to for the long term if one is to achieve a particular goal so if you don’t have social support (most of us won’t by the way) then be confident in your choices by taking charge as a leader because people will eventually respect your decisions even if it seems at first that they don’t. Nothing gives me greater pleasure than to work with a client who overcomes these obstacles eventually growing into a person that now offers advice and support to others simply because they now ‪#‎LeadByExample‬ rather than just “following the crowd”. Taking charge of your health is admirable and never forget that YOU are the one making the right choices, not …

STRONG LIKE MOMMY Biweekly Progress – Jovana G.

I’ve been a little behind showcasing my STRONG GIRLS client progress but thought I would start off with an insane one so I’ll just say this – Crazy. That’s the word that echoes in my head when I see Jovana Golubovic’s progress…and this is just from the back! My client Jovana came to me a few months ago looking to lean out and, as a former competitive athlete in Basketball, frequently engaged in lengthy Bootcamp classes, some occasional CrossFit, and way too much cardio for my liking so we scaled all of that back and focused on exercise that was more inline with her goals by lowering volume, focusing on mobility and intensity as we created a reasonable caloric deficit through her diet which included plenty of food flexibility. Because of her competitive sports history in the past, Jovana also had a number of injuries including a torn rotator cuff, a torn meniscus, and some older ligament tears in her ankles so this was no easy task to navigate through. Fast forward to today and …

TEAM STRONG GIRLS Biweekly Progress – Karen B.

Awesome. Awesome. Awesome. I’m so proud of my client, the beautiful Karen B., who send me biweekly reports of beautiful compliance and (more importantly) embracing new and positive lifestyle habits around exercise and food. In 8 short weeks we have significant tightening up and even an outrageous 5 inches lost around her hips and 4 inches around her arms…and she’s still going strong! Karen says, “I love my program Jenny! I have seen more results with you in 8 weeks than the past few years trying to do this on my own!” This STRONG GIRL is enjoying a bevy of food and is kicking butt with her workouts. I can’t wait to share more of her progress! 

The Importance of Patience with Dieting and Fat Loss

I wanted to share this analogy which emphasizes the importance of being patient when it comes to dieting and fat loss. This was written originally by Alywn Cosgrove who’s work I adore and adapted for my female client base. ========================= Let’s assume you go out and buy two rolls of paper towels, each with 112 paper towels on it. You put one aside and keep it for future reference (which will be your “before” picture). The other one represents you (which I’ll call your paper towel “Sally”). The core of the paper towel roll represents the lean version of Sally. The towels wrapped around the core represent the body fat that is covering the “lean Sally”. For sake of argument, let’s say that Sally wants to lose 28 pounds of fat, so (112/28) each sheet represents a quarter-pound of fat lost. Let’s also assume that Sally loses her fat equally during each day of the program for the sake of the post. Each day during the first week, you tear a sheet off of Sally representing …

TEAM STRONG GIRLS Biweekly Progress – Carey H.

Weight Training 4x/week with 3 short HIIT sessions/week, plenty of food flexibility (and carbs), and enjoying the Christmas Holidays with family and loved ones resulting in 46 lbs (!!!) lost to date. Wowzers. Even better, this STRONG MOMMY from Australia has shredded an insane 14 inches around her belly button and 9 inches off of her hips…and she’s still going strong with a healthy, flexible, and sensible (and SANE) approach to Dieting. So proud of you Carey! I can’t wait to show off more of her progress! #MondayMorningMotivation

Non-Scale Victories

When my clients check-in with me, usually they’re so fixated on the scale as a measure of success or failure. Quite often (when compliance is high), there are so many other wonderful victories that are far more important to highlight such as: i) better overall health ii) more energy iii) looser pants iv) look better in clothes v) strength vi) tighter and leaner looking physique vii) looser rings viii) healthier and responsible eating habits ix) compliments x) and (even better) MORE compliments! (you’ll only understand this if you’ve been compliant) To me, the scale tells us our relationship to gravity…and not much more than that. It is one piece of analysis that I use to gauge dieting success. Without a doubt, the NON-SCALE VICTORIES are much more amazing than the number in-between our feet.

Curried Pumpkin Soup

Yay! It’s Halloween and what better way to celebrate the festivities with a satisfying rich buttery festive soup. The pumpkin makes the soup sweet and fibrous while the curry and ginger gives it a nice kick. I love adding a fresh dollop of Greek Yogurt for the tartness to mellow out the spice and it’s also a great way to add more lean protein. This dish is packed with fibre, nutrients and is so quick and simple to make for the entire family. Serve with chicken or lean white fish a complete satisfying meal for the entire family. Ingredients: 1 onion diced 1 tbsp coconut oil 2-4 garlic cloves 1 tbsp fresh ginger, minced 1 tsp curry powder 3/4 tsp coriander 1/2 tsp cumin 1/4 tsp cloves 1/4 tsp cayenne pepper (optional if you like spice) 1 can of pumpkin puree (unsweetened) 2 cups of chicken or vegetable broth 3/4 cup coconut milk (low fat optional) 1/4 Greek yogurt (0% Plain) for garnish with each serving 1 tbsp Toasted pumpkin seeds for garnish with each …

TEAM STRONG GIRLS Success Story – Joanne J.

A few weeks ago I had the pleasure of meeting Joanne J. (age 48, mother of 2) for the first time and I am so, so, so proud to share her journey with us. She came to us a few months ago looking to lean out and under the tutelage of Coach Kim G. who put together a strategy of consistent exercise along with eating more quality foods measured for her and her goals, this STRONG GIRL is down 21 lbs and has also lost over 23 inches. As far as the scale goes, she is the lightest she’s ever been and feels fantastic! Joanne also borrows her teenage daughter’s clothes! LOL! Love it! Joanne says, “My daughter Jordan and I went on a mother/daughter trip to Cuba in February. Looking at pictures of myself when we got home, I felt terrible because I felt like I looked like a ” square box”, with no shape whatsoever. I had been following JVB Fitness and Nutrition on Facebook because of STRONG GIRLS Tanya B and Kelly …

Is STRESS preventing you from achieving your weight loss goals?

So you watch what you eat and go the gym regularly but still have trouble losing stubborn fat and increasing your energy levels? One of the things that could be hindering your progress towards your goal of better health and a leaner physique might be because of what is happening inside of you as opposed to outside. Our stress levels and the way our hormones function are very important factors that are often left unaddressed when it comes to fat loss. Hormones are really what makes up what we are and a little bit of who we are as individuals. The detailed information you can see through your hormone reports and brain chemistry patters are very revealing but as we don’t always have access to these reports, we all have general understanding of how your hormones are working by simply assessing how we feel – our energy levels, sex drive, our moods, our strength, mental clarity, our appetite and hunger cravings, etc. All of these come down to whether or not our hormones are working …

When it comes to Fat Loss, keep it simple…

When it comes to fat loss, the mental approach is just as important as the physical one because having your thoughts, your mind, and your overall being SIMPLY aligned with your goals is vital to not only GET into shape but to also continuously STAY in shape. I have clients who work with me that are knowledgeable in the world of nutrition and also the science of training. Some are also familiar with different diets and dieting strategies. Many have also studied the works of countless Diet Coaches, Strength Specialists, Fitness Gurus, and Renowned Nutritionists. While some of this information is wonderful to know, because most professionals in the field have different approaches in achieving fat loss, it really won’t amount to much in one’s personal journey unless they are willing to commit their OWN MIND to their OWN GOALS. Too much information can also become an obstacle because of continuous second guessing. More often than not I find a client with a “lack of knowledge and a simple eagerness to change” a much better …