All posts tagged: #IWillWhatIWant

Squatting – STRONG LIKE MOMMY

As a Fitness Trainer/Coach, the Squat is a fundamental movement that is incorporated in some way shape or form into every Fitness/Strength program. The term squat is “to sit or crouch with knees bent, heels close to or touching the buttocks or back of the thighs” and when it comes to Strength Training, the Squat is a compound exercise that targets the entire lower body focusing primarily on the 4 heads of the quadriceps but also develops the hamstrings, glutes, and hips. With heavier weights, the squat also promotes an environment of body wide strength development and also additional fat burning! Because this movement is so fundamental to our day-to-day activities, the squat also serves to improve on our over all functionality meaning everything we do (i.e. real life activities) will be easier. As a soon-to-be Mom (who also trains other soon-to-be Moms), the squat is critical to help with labour during childbirth for a number of reasons: i) a stronger lower body means less back pain ii) in a addition to back pain relief, …

Ab exercises is not the key to preventing lower back issues

Way too often I work with clients that train abdominals over and over again for the purpose of abs (that won’t work by the way…diet first) or to strengthen their lower back area while completely neglecting the actual cause of their ailments. Coincidentally my clients that practice this ritual of excessive ab work have more back issues than most. Training the actual back muscles and glute area is the best way to protect our spine and avoid lower back issues altogether rather than just training the abdominals. An over abundance of ab training puts our abdominals in a shortened position (think flexed abs) pulling the front of our pelvis upwards (i.e. posterior pelvic tilt) which in turn will cause our lower back muscles to unnaturally lengthen and round out putting unnecessary strain in the lumbar area of our spine…which is why I’m a stickler for Posterior Chain exercises such as Hip Thrusts, Deadlifts, and my trusty GHD machine for a variety of movements. If you want sexy abs, focus on diet first. For lower back …

#BeTheHardestWorkerInTheRoom

Motherhood. This is the greatest gift ever bestowed to me and my eagerness to meet my Baby Bean is beyond anything I have ever felt. Of course the changes in my body are something that I’m still getting used to and every time I seem to adjust, my body (or this Little Guy inside of me) ignites newer feelings of uncomfortably. That being said the temptation to temporarily live a more sedentary sounds appealing. More so than it has ever been in my life. People in my life told me to i) relax more, ii) rest more, iii) don’t exercise, iv) exercise less, v) eat more junk food to fatten up, vi) stop watching what I eat, vii) take more downtime, and viii) even go on early maternity leave. No, no, no, no, no, no, no, no. I trained harder, I trained smarter, I ate according to my means with a focus on keeping my Baby Bean healthy and growing never losing sight of my goals, I’ve expanded my business, I also wrote an e-book …

Dieting and being honest with yourself

A lesson that will always stand the test of time is – honesty is the best policy. Interestingly enough, this also rings true as it pertains to one’s fitness goals. If you haven’t achieved what you set out to accomplish ask yourself – have I really given it my all (as in 100%)? While it’s human nature to put blame on hectic schedules, weekend commitments, family, friends, holidays, your job, or make excuses that you’re too tired or it’s your genes (I hear that one a lot), it’s easy to blame something (or anything) and make excuses but when it comes down to it YOU’RE the one that knows the WHOLE TRUTH and the HARD FACTS. Even though we start a diet with the best intentions it’s more than likely the time will never right for dieting – there will always be birthdays, holidays, meetings and other commitments…that’s life and life will always get in the way. Success is dependent on how bad you really want something and what you are willing to sacrifice to …

We’re moving

Hi everyone! We are so eager and excited to share the launch of our new website (www.jvbstronggirls.com) over the next few weeks which will be chalk full of STRONG GIRLS information on training, nutrition, recipes, motivation, and (of course) our Success Stories of REAL WOMEN achieving REAL RESULTS. In the meantime can I kindly ask you to head over to the new JVB STRONG GIRLS Facebook page and click “LIKE” as we slowly move all of our Facebook content over? Thank you. https://www.facebook.com/JVBStrongGirls

Goal setting with my Baby Bean…Like Mommy.

Since it’s Social Media’s famous Throwback Thursday, I decided to go through some older photos and stumbled upon an image captured during a photo shoot I did with the incredible Paul Buceta (which actually wasn’t even that long ago but now feels like a lifetime ago with my growing belly). As I’m deep into the 2nd Trimester of my pregnancy, one of the most harrowing thoughts that can go through an expecting Mommy’s mind is “how do I get back into pre-baby shape?”. These thoughts are echoing through my mind more frequently but what’s keeping me grounded is the fact that I haven’t deviated from consistent exercise and keeping on top of the training program I designed for myself. Knowing that I’m going to meet the new love-of-my-life in a few more months gives me butterflies as my excitement grows by leaps and bounds almost hourly. I’m also starting to feel his little kicks and movements so my imagination of giving him kisses and snuggles is happening constantly. With fitness being such a major component …

Hip Flexor and Lower Back Relief

Located deep in our abdominal cavity, our hip flexors are responsible for some of our most daily functions such as lifting our knees and bending at our waist. The hip flexors are one of the most powerful muscles in our body but, over time, can also cause us much discomfort if over abused or under used. With most of us sitting at a desk for extended periods of hours for work, the hip flexors stay in shortened position and can tighten up due to being in a contracted position. Because of the antagonistic relationship to our lower back, this can also be the cause of poor posture leading to mild or severe lower back issues. If we throw in heavy exercise without adequately stretching our hip flexors out, we can cause mild to severe injury over time. One of the best ways to make sure we don’t develop any future issues in our hips and our lower back (and to also protect these muscles in the long term) is to always ensure we stretch out …

STRONG GIRLS Recipe – Organic Lean Beef Chuck Stew

As a new Mommy-To-Be I have been feeling the urge to cook more, especially comfort food and heartier dishes like lasagna, stew, chili, curry, spaghetti sauces…you name it! Lets just say my hubby is very happy right now. 🙂 Since stew was a staple in my household growing up I felt the need to know how to make it. It’s funny because I would always turn my nose up at the idea of stew for dinner but now I crave it? Well I’m just going to blame my new found cravings on those darn pregnancy hormones…so I invested in a Crock Pot and made the healthiest version of “stew” that I could. I chopped and mixed all ingredients into the crock-pot, set it on slow cook for 10 hours and hit the sack…fast forward to the morning and voila it was done. It was simple, tasty and definitely a MUST TRY! Ingredients – Serves 6-8 2-4 pounds of organic lean beef chuck stew meat 1/2 cup spelt flour Sea Salt and Pepper to taste 3 …

DIET COACHING – is it right for you?

Coach – /kōCH/ Definition – An athletic instructor or trainer Many of my clients come to me with stories of countless attempts at weight loss. These attempts vary from mild (to even extreme) starvation, portion reduction, no carbs, no fats, clean eating, fat burning pills, miracle shakes, cleanses, workout videos, various forms of exercise, etc – the list goes on and on and on. For the amount of people that start a program, there are very few that achieve their overall desired goals. Before I continue I have to point out that goals and results are 2 very different accomplishments. Some make progress but it is usually the same story, “My program worked great because I lost ‘x’ amount of lbs the first month but then it stopped and I gained it all back” or “Everything was going so well and I lost so much weight in the beginning but then I stopped and I gained at all back plus more”. ** For the record, these aren’t GREAT programs if you gained back the weight …