All posts tagged: Nutrition

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 …

Postnatal Food Intake For Breastfeeding Mothers

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 …

Is Protein Powder Safe During Pregnancy or While Breastfeeding? 

This is a very common question I get asked on a regular basis and my answer was “no” until I started doing more research and actually going through pregnancy and breastfeeding myself. A good quality protein supplement is absolutely necessary during pregnancy and breastfeeding especially because our protein needs are much higher (we’re eating for two). It can also be challenging to eat the amount of protein we require regularly because of nausea or food aversion while pregnant or even lack of time once our bundle of joy arrives. I personally didn’t suffer from much nausea during my first trimester but my cravings for carbohydrates were incredibly high so my macronutrient intake was off, protein powder was so quick and easy for me to consume and it saved me from cooking up chicken, fish or steak…which was the last thing I wanted to do during my first trimester. Now that I’m a busy new mom who is breastfeeding a very hungry boy, time is of the essence. I hardly have time to shower so cooking food has …

TEAM STRONG GIRLS Success Story – Carey H.

I’m so proud to be a part of Carey H’s fitness journey. She came to me looking to loose weight after the birth of her 2nd baby and she has achieved so much more than that. Carey came to me very active but only relying on cardiovascular based exercise and she was disheartened because the weight kept creeping upwards so we put together a strategy that had us focusing more on resistance training (beginning with “at home” workouts and eventually transitioning to the gym) for the purpose of strength and shaping her muscles along with a diet that was calculated for her and her goals. We certainly didn’t restrict foods as my main focus was strengthening her metabolism because once we established this, then everything else would fall into place. This STRONG MOMMY was tightening up, enjoying plenty of food and food options, getting stronger, having more energy/vibrancy, loving life, and embracing fitness as a lifestyle. Even though our focus was metabolism, I am so proud to share her 61 lbs transformation! 61!!! In addition …

Appetite’s Connection to Activity Level

Awesome post by Coach Al: Here is a rhetorical question for you. Why is it that the people in the worst shape are the least active, and yet they often have the biggest appetite? Wouldn’t you think that if they have all that spare energy stored in their body (fat) they would be less inclined to eat bigger meals? Especially if the same person is relatively sedentary throughout the day. The reality is that often the most sedentary individuals have the biggest appetites. The answer lies in the connection between our appetite and our activity level. The reality is that they are closely linked in a U-shaped curve. A person who is very active on a daily basis has a big appetite and will eat food to support all of that activity. A person who is moderately active on a daily basis will eat less throughout the day but may have occasional binges in social settings or late nights i.e. during the periods when they are less active. A person who is totally sedentary (inactive) …

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 …

TEAM STRONG GIRLS Biweekly Progress – Jovana G.

I’m extremely proud to share Jovana G’s progress! This STRONG MOMMY inspires me with every check-in. Despite a slew of injuries ranging from potential meniscus tear and a torn rotator cuff from years of playing competitive basketball, nothing stops Jovana from getting her goals accomplished. Despite limiting a number of exercises because of injury, I’m so proud to share her 40 lbs (!!!) weight loss. In addition to this, she has also shredded 8 inches around her waist and 6 inches off of her hips but, even better than that, this STRONG GIRL is committed to her health and continued progress because of our sane approach to dieting which includes plenty of food flexibility. Jovana says, “Coach Jenny, I continue to be grateful for this journey and everything it teaches me. Not only do I love my progress but the effect it has had on my entire family. Joining TEAM STRONG GIRLS was the best decision I ever made!” More Jovana coming soon!

HUMP DAY

Wrapping up my Prenatal Program with the expectancy of my Baby Boy in a few days. I cannot wait. New Postnatal Program outlined and ready for some “clanging and banging” with the heavy weights. Gosh darn I missed you. “Hey Old Me…I’m coming for you and going to kick your butt!” ‪#‎KickingTheHumpDay‬ photo by Paul Buceta MUH by Lori Fabrizio

Healthy Eats – Chicken Fingers

What’s for dinner tonight? Chicken fingers are always a hit (and staple) in my house. It’s a no fuss dinner that I know the kids will eat. I’ve tried many different ways to make them at home and I think I’ve found my favorite to date. Ezekiel Crusted Chicken Fingers Set a few pieces of bread out to harden. Rip the bread into smaller pieces, place in a food processor (I used my Vitamix) and pulse into bread crumbs. I added 1/2 tbsp each of Cumin, Coriander, Ground Ginger and Fine Herbs. Place the mix into a large ziploc bag and coat chicken (that I cut into strips) shake n bake style. Cook for 15-20 min at 350 degrees and dinner is served. recipe courtesy of Coach Kim

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 …