All posts tagged: #FitMommy

Looking to spruce up your workouts? Try incorporating some Resistance Band work into your programming!

Clearly I love incorporating Resistance Bands into my workouts because they are portable, cheap, and extremely versatile. For my clients that are very new to exercise, I prescribe quite a bit of band work in the beginning of their programs for the purpose of establishing better ‪#‎NeuromuscularControl‬ and ‪#‎Stability‬ simply because it’s very hard to cheat a movement using resistance bands. Even better, elastic resistance offers many movements and directions of motion for exercises along different planes such as Frontal and Transverse which are often neglected as one becomes more sedentary over time. Not surprisingly, most athletic injuries occur in the Frontal and Transverse planes too (i.e. Rotator Cuff, Knee injuries, Groin, etc.). For me personally, in the past I’ve always had a challenging time activating my rear delts regardless of the numerous exercises I tried ranging from Dumbbells, Barbells, and Machines. It wasn’t until I began incorporating “Band Pull Aparts” where I was truly able to isolate my rear delts using elastic resistance by better stabilizing my shoulder complex (rotator cuff, rhomboids, traps, rear …

Dieting and Food, Food and Dieting

“How many calories am I eating?”, “Am I eating at a deficit?”, “Should I carb load?”, “What are my macros?”, “Should I eat at a surplus?”, “Is this food bad?”, etc, etc, etc. Ai yai yai. When a client starts with me, I rarely share numbers (as in never) and am unlikely to strategize a diet with a Contest Prep-like approach because when it comes to weight loss for the masses (i.e. if you’re NOT an athlete), keep it simple. Embrace eating whole foods portioned for one’s goals is usually my first “go to” strategy. I also certainly arrange marcos strategically. Along the way, I will troubleshoot the program based on my client’s progress with adjustments, tweaks, or simply riding it out. I just don’t feel this information is necessary to share so early into a program for someone so new on their fitness journey because too much information can be overwhelming (“paralysis by analysis”). My most successful clients that truly understand the process do so because they are eventually connected with their body, the …

A STRONG MOMMY

I’m just about 2 weeks postpartum (tomorrow actually) and almost feeling like my old self. With the launch of my new STRONG LIKE MOMMY Prenatal ebook and getting back on track with some functional movements (along with posting a handful of progress photos), I’ve received about a dozen private (and some public) messages about my Postnatal activities such as quickly returning to Deadlifts and Squats. Some of admiration and also some of concern. To be perfectly clear my current lifting is a fraction of my pre-pregnancy activities. Because I feel stronger and functional (and I received the green light by my doctor because my recovery was right on track) it was perfectly okay for me to return to my regular activity…choosing Squats and Deadlifts as my principal movements. Not surprisingly to most women these 2 particular exercises (Squats and Deadlifts) seem very daunting. For most new moms, these 2 movements might even look DANGEROUS in addition to being very unorthodox and “not at all feminine” (what is that anyways?). Just to back track I consider …

STRONG LIKE MOMMY – Your guide to a healthy and fit pregnancy

It’s here! It’s here, it’s here, it’s finally here!!! Along with the birth of my Baby Boy last week, I’m extremely excited to launch my Strong Like MOMMY Prenatal ebook which is a guide to a Healthy and Fit Pregnancy. The protocols in my ebook chronicle my own personal Prenatal journey along with a handful of my clients in their journey towards motherhood. Find out how these STRONG MOMMIES stayed health, happy, and fit along with their some of their secrets in getting their bodies back soon after delivery! – Eat clean and healthy meals which pack in the energy you need. – Postural and Flexibility Movements – 1st, 2nd, and 3rd Trimester Training Programs – For more daily energy, a better sense of well being, much faster postpartum recovery. – Exercise Videos – How to stop “MommyTummy” – I’ll show you specific exercises you can perform to help control your MommyTummy. – Supplement Recommendations – Over 30 Recipes – And so much more! To purchase your STRONG LIKE MOMMY Prenatal ebook, head on over …

STRONG LIKE MOMMY – Andrea L.

Now that I’m almost caught up from taking some downtime from delivering my Baby Boy Jackson, I’m even more inspired by my STRONG MOMMY clients. Andrea L. absolutely kicked butt with her program and dropped 17 lbs along with shredding 5 inches around her waist, 4 inches off of her thighs, and 2 inches off of her hips. More importantly she looks phenomenal and achieved her hot body with very limited cardio work, a whole lot of carbs, and plenty of food flexibility. Andrea says, “My goal with Jenny was to loose my stubborn baby weight but, just as important, I wanted to feel strong again too. After having my son Mason, I felt weak and had aches and pains post pregnancy that I never had before so I wanted to remedy that as quickly as possible. In terms of dedication and accountability I have surprised myself. The STRONG GIRLS community has definitely helped me keep compliant and accountable. Seeing all of the other STRONG GIRLS and STRONG MOMMY’S success stories and amazing progress was …

TEAM STRONG GIRLS Success Story

I’m extremely proud to share the progress of Lori-Ann M. who looks fantastic! This gorgeous STRONG MOMMY of 2 is also a very active Fitness Studio Owner and Instructor who came to looking to tighten up and feel the best she can bet…and we certainly achieved that! Lori-Ann says, “As a busy mom of 2 kids and fitness studio owner and instructor there are times I don’t get time to sit down and relax for even a minute. Quite often I was physically drained but kept pushing forward. Even though I tried to eat healthier options, deep down I knew I wasn’t eating enough. The physical demands on my body wasn’t matching my food intake. On top of my physically draining job I also suffer from chronic migraines and anemia. By overworking my body and not eating enough made these issues even worse! Sometimes I would teach a class and feel like I was going to pass out so I knew I needed a change. I started looking into working with a nutritionist when I …

TEAM STRONG GIRLS Biweekly Progress

So gosh darn proud of Jovana G. who is nothing but consistent with her training (and pushing herself more week after week) and hands in awesome Dietary Compliance with every check-in. Love, love, love this! Jovana says, “Jenny I see improvements in all parts of my body! I can’t believe it and I’m fitting back into my smaller clothes. I cannot stress how much how amazing this journey is on my life because even my husband is choosing better food and exercising regularly too! My kids are even eating healthier and I’m so aware of my food choices now. With all of the weight that has come off I feel like I’m back in my own skin and healthier than I’ve been in years!” As for the numbers, this STRONG MOMMY is down 30 lbs along with shredding 6 inches off of her waist, 6 inches off of her thighs, and 3 inches off of her hips. Stay tuned for more Jovana because she’s in the zone!!! I’m so proud of you Jovana!!! 🙂

TEAM STRONG GIRLS Success Story – Nicole R.

All the way from South Carolina, my client Nicole R. came to me looking to tighten up and shape her physique and also gain a better understanding of nutritional balance for her lifestyle. Over our first few weeks, she was initially scared about movement on the scale so I focused on breaking that habit by not using the scale weight as a tool of progress…I just stopped it because it’s not relevant. We solely focused on appearance for my assessments. We also realized, after 3 children, this STRONG GIRL also had Diastasis Recti (separating of her abdominal muscles) so we also put together a program to bring her abdominal muscles back together and WOW look at her midsection (more on this later)!!! Nicole says, “I was blessed to have 3 babies within 5 years but multiple pregnancies had left me with a changed body shape and a few extra pounds. In an effort to regain my old shape back, I faced a constant battle on two fronts every day – one in the kitchen where …

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.

Banana Chocolate Chip Protein Pancakes!

There are lists and lists of symptoms pregnant women get but the most obvious one for me lately is my sweet tooth.  I’ve been craving something sweet on a daily bases and it’s very out of the ordinary because I usually crave more savory foods. So … instead of devouring items like chocolate, candy or tempting desserts I’ve created my own delicious breakfast dessert – Banana Chocolate Chip Protein Pancakes! They definitely satisfy my sweet tooth but also provide lean protein and fibre to sustain my hunger levels and give me the energy I need to start the day. Baby Bean and Mommy are Happy Campers! 🙂 Ingredients: 5 Egg Whites + 1 Whole Egg 40 g Oats 40 g Banana 25 g Semisweet Dark Chocolate Chips 1-2 Packets of Stevia 1 tbsp Organic Maple Syrup Cinnamon to taste 1 tbsp Coconut Oil    How to make:  Blend all ingredients in a blender – 30 seconds (except banana and chocolate chips)  Add banana and chocolate chips to batter and mix until combined Heat coconut oil …