All posts tagged: #FitMommy

What Is The Best Program For A Mom To Get Her Pre-Baby Body Back?

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I wouldn’t say there is 1 best way or specific way to achieve this in terms of exercise (but diet is still the #1 driver for Fat Loss) but getting started and staying active on a regular basis is the first step. Once you enjoy what you’re doing then stick to programs that work and don’t overthink the process. There is so much fitness and nutrition information out there but I, personally, believe in the basics and foundational movements to truly shape the body. With my Mommy duties, I now train 4 times a week with basic fundamental strength movements. These are the primary functional movements I design my program around: a. Squat variations b. Deadlifting movements c. Over Head Presses d. Rows e. Lat Pull Downs f. Hip Thrusts/Glute Bridges g. Core work (** work with a Pelvic Floor Specialist during pregnancy and postnatal to make sure everything is in working order **) Of course ALWAYS use a weight/resistance that you’re comfortable with to start even if it’s just bodyweight. Postnatal isn’t the time to try and …

Turkey Chili and Spaghetti Squash

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Meal Prep made EASY, HEALTHY and DELICIOUS for the entire family! Ingredients: 100 g Ground Extra Lean (Organic) Turkey 1.5 cup Tomato Sauce 1/4 cup diced Onion 1 tbsp minced garlic A pinch of dried basil, oregano, parsley, sea salt and black pepper A dash of ketch-up (organic), soy sauce and worcestershire Sauce 1 tbsp Olive Oil 100 g Spaghetti Squash 3 tbsp feta cheese 1/4 chopped fresh green onion Kii Crips  How to make: Heat oven to 375 degrees. Brush the inside of each half with olive oil and sprinkle with coarse salt and freshly ground black pepper. Place cut sides down on a rimmed baking sheet and put sheet into the oven. Bake for about 40 minutes, or until you can easily pierce the squash with a fork. Brown Turkey in a non-stick frying pan on medium to high heat heat olive oil on medium heat and saute garlic and onion until transparent Add tomato sauce to onion and garlic and all dry and wet spices/sauces Let bubble and then bring down to low …

Is The Snack Trap Interfering With Your Weight Loss?

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We’ve all heard that snacking is great for the metabolism but I actually disagree with that notion especially if weight loss is your goal. Of course there are healthy snacks recommended such as almonds, avocado, crackers with peanut butter or cheese, cottage cheese, fruits, etc. and while these foods can certainly be high quality, excessive snacking can halt your weight loss results if your overall diet doesn’t fit into your body’s caloric deficit. In other words there are only so many calories that the body can have before it starts storing it as unwanted body fat so wven if you’re eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing. Here’s what you need to know to avoid The Snack Trap: 1. Calories Count. Even when you’re snacking on “healthy” food, you’ve got to keep track of how many calories that you’re taking in. Almonds are healthy, but if you down 800 extra calories in them you’ll quickly gain weight. …

“I was struggling with my weight for quite some time and tried so many diets…”

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One of my favourite STRONG MOMMY Transformations courtesy of the gorgeous Jen M. who dropped 35 lbs and is not only looking incredible and also feeling fantastic! With a strategy of eating whole foods, plenty of food flexibility, and an introduction into weight lifting (and moving away from mind numbing cardio), she knocked her goals out of the park surpassing what she originally planned out for herself. Even better she shredded an incredible 7 inches around her belly button, 6 inches off of her things, and another 6 inches off of her hips! Jen says, “When I first decided to sign up with Jenny I didn’t know what to expect. I had been struggling with my weight for quite some time and tried a number of different diets, etc. I knew I wanted to not only lose weight but get stronger and look healthier and fit and looking at Jenny’s other client success stories that how they all appeared! I sent Jenny my goals, which were more aggressive goals than I ever set for myself but …

3 Months Postpartum

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When I was pregnant with my son, I had many (and I mean many) people tell me that I would “lose my body” (I’m not sure what that even means). I’m guessing they mean I wouldn’t be able to keep up with my Fitness Goals or something to that extent. While I do admit my schedule has certainly changed, something that I had committed to myself long before even becoming pregnant was i) to be able to physically keep up with my future children and ii) to also be a continued example of health/wellness for them throughout their life. Is it challenging? Of course it is! But it was something I had committed to myself and really no alternative but to work it into my schedule consistently. Will there be days you don’t feel like training? Yes there will and, more than likely, there will be a lot of those days but the key is to stay ‪#‎focused‬. With my STRONG LIKE MOMMY brand, I had a goal of documenting the physical changes of my …

Fit-Mommy Killer Circuit #2

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Have no time? Try my second Fit-Mommy Killer Circuit and #LoseTheBabyWeight My little guys didn’t want to nap so I brought the Bumbo outside and he watched Mommy huff and puff …he even giggled. Start off by completing two rounds and work yourself up to the third in a couple of days. Try the circuit outdoors while the weather is still beautiful and let me know how it goes. Oh yes…I also had Ice Cream for my PWO.  One of my favourite post workout ‘fun food’ is a Skinny Cow Ice Cream. Why? Because they are the perfect combination of simple carbs and low fat with 30 g Carbs, 3 g Protein and only 2 g of fat and only 140 calories. One Ice cream sandwich with a protein shake powered by New Zealand Whey Isolate (22 g Protein per serving) is the perfect way to end off a butt kicking. My workouts are quick and efficient and my food is Yummy…Strong Girls Style 🙂

BERRY BLAST BONANZA PROTEIN SHAKE

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I love summer and what better way to go into my weekend than a refreshing and cool protein shake with my signature BERRY BLAST BONANZA PROTEIN SHAKE powered by Interactive Nutrition! Ingredients for my Berry Blast Bonanza Protein Shake: ■ 1 cup water or almond milk ■ 1⁄2 cup frozen or fresh berries (blueberries, raspberries, strawberries or blackberries) or a mixture ■ 1⁄2 frozen banana ■ 1 tbsp chia seeds ■ 1 scoop Vanilla InterActive Isolate or Whey protein powder Directions 1. Blend in blender for 10 to 15 seconds 2. Savour and enjoy! For more delicious STRONG LIKE MOMMY recipes, download my Prenatal Ebook (http://jvbstronggirls.com/ebook/) and watch out for STRONG GIRLS Recipe Book coming soon!

STRONG LIKE MOMMY Biweekly Progress – Jovana G.

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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 …

Postnatal Food Intake For Breastfeeding Mothers

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Over the last few weeks, I’ve been inundated with numerous questions from many new mommies mostly around the topic of returning to their Pre-Pregnancy weight as quickly as possible AND what to eat and also how much. By the way, I LOVE MEETING AND INTERACTING WITH NEW MOMMIES! As a new Mommy myself, this might seem like an overwhelming task to think of especially when mothering a new baby is at the forefront of our minds so breaking it down to 2 simple steps will help ease the transition. 1) When it comes to getting your Pre-Pregnancy body back, I always suggest TAKE YOUR TIME especially if you’re breast feeding because this can take several months to even a year to achieve this. A good portion of the weight that a pregnant woman gains is basically an “energy deposit” to meet the extra caloric demands of breastfeeding . The great news is, this energy deposit is consumed gradually while we nurture our child so we will lean out. I suggest waiting until the baby is at …

Coconut Chocolate Protein Frozen Yogurt

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Summer is finally here and what better way to cool down than with a sweet treat that isn’t full of saturated fat and processed sugar.  You can easily make this a head of time and I love the idea of pouring the mixture into Popsicle molds but I didn’t have any (boo!). I’m off to buy Popsicle molds now…stay tune for my next protein frozen treat.  Bring on Summer! Ingredients: 2 Scoops of New Zealand Whey Protein Powder form Interactive Nutrition 1 cup Plain Greek Yogurt 1 cup Coconut Cream 2 tbsp Cocoa Powder 2 tbsp Coconut Sugar 2 tbsp Raw Organic Coconut Flakes How To Make: Blend all ingredients until a smooth consistency Pour into a baking dish or container (approximately 2 inches deep) Freeze for at least 2 hours Scoop and serve into a bowl  Top with coconut flakes