All posts tagged: #StrongLikeMommy

Is The Snack Trap Interfering With Your Weight Loss?

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. …

Guilt Free and On Plan Egg Salad

  Who doesn’t enjoy a delicious serving of egg salad? Too bad most egg salads are loaded with creamy dressings that pack in tons of extra calories and unhealthy fats! Today I’m sharing a healthy version of egg salad with you that will please your taste buds while taking you one step closer to achieving your fitness goals. All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one. Servings: 2 Here’s what you need… 4 hard-boiled eggs with yolks removed 1 hard-boiled egg 2 tablespoons nonfat mayonnaise 2 stalks celery, finely diced 2 whole wheat English Muffins, toasted 1 teaspoon onion powder 1 pinch celery seeds salt and cracked black pepper to taste 2 small tomatoes, sliced Chop the egg whites and the whole egg and place in a mixing bowl. Stir in the mayonnaise, celery, onion powder, celery seeds, salt and pepper. Cover and chill. Mix well. Place the …

Fat Loss, Digestion, and Eating Slower

When setting up a good nutrition program, most people are alarmed with the amount of food they are starting off to eat. Of course since the diet is all whole food sources, we are dealing with low calorie/high volume food versus high calorie/low volume junk food. Eating food creates a “demand” on our metabolism in the same manner as lifting weights puts a demand on our muscles to grow, become stronger, and take shape. By eating high quality whole foods, we are putting a demand on our metabolism to grow more powerful and oxidize our food more efficiently. With metabolism rising through eating, we also have increased body temperature which also require more oxygen uptake (just like fire needs oxygen). This is also where we get the old adage “starve a fever” when we’re sick. When we add digestion into the mix, the process of digestion is designed to break down food into microscopic morsels that it can be sent to your cells and combusted with your increased oxygen uptake for energy release (i.e. “oxidized”) which …

10 Tips On Programming Your Fat Loss Diet

I have the fortunate opportunity to interact with so many women on a daily basis and, obviously, the most common inquiry I receive is “how do I put together a fat loss program?”. In my opinion (and experience), a fat loss plan that yields results and is long lasting (i.e. lifestyle) should be one that is simple to follow, offer plenty of food flexibility, an open mindedness in understanding that it is also going to be a lot of hard work for the purpose of embracing new behaviours, and a strategy that adapts with you. 1) Diet on as many calories as possible so you’re not creating such a large energy and nutrient drop. Your deficit should be reasonable and don’t panic by drastically reducing calories when weight stagnates because, like all diets, it will. Stay the course. 2) Traditional cardio should be used strategically and as a last resort once Diet and Resistance Training is fully optimized. 3) Do not eliminate food groups or even foods you like. Keep flexibility and variety available. Quantity …

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

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 …

Weight Loss in a nutshell…

One of the biggest reasons people fail or give up on their diet is because they’ve never truly understood the process or been given realistic expectations for true fat loss. When it comes to weight loss, there will be good weeks and slow weeks. But if you’re fully compliant there are never, ever bad weeks or even reasons to be discouraged. Most of us have tried fad diets in the past and may have lost some weight off right off the bat and this is usually followed by the weight being put back on because the methods were too extreme. I’ll repeat over and over again that this is NOT a good dieting strategy. This would be like getting your hair done and having it look fantastic after the salon only to have it all fall off the next week. A great dieting strategy is one that is long lasting, sustainable and maintainable. This process takes time and does not happen overnight just like gaining body fat doesn’t happen after consuming one off plan meal. …

Daily Rituals

HAPPY NEW YEAR!!! With 2016 now here (YAY!), I want to ask you all how many of you achieved what you set out to do for the year? How many of you had actual objectives? Some of the things that I’m going to be focusing on with my clients on an interactive basis is goal setting, making true decisions, leaning from your decisions, staying committed to your decisions (but flexible with your approach), and (most importantly) enjoying the decisions you made. Of course all of this encompasses diet and training but obviously can cover a lot of other things in your lives as well. What really changed my life a few years back was to create STRONG, personal, guilt-free behaviours that are congruent to my goals as a person, as a wife (and now as a mother), and as business woman that are done on a DAILY BASIS. Make no mistake in thinking that my rules that I apply to myself are righteous or correct (you might actually disagree with them) but these are rules …

Inside Fitness Hot and Fit 100

I’m ecstatic to be a part of this year’s Hot and Fit 100’s Top 3! This time every year I look forward to seeing friends, colleagues, new faces, and other Fitness Professionals (that I greatly admire) grace the pages of Inside Fitness’ annual event and the issues just get better and better! A heartfelt congratulations to everyone featured! I am so honoured taking a place within this incredibly gorgeous and inspiring group of women especially since I took some time off from partaking in any photo shoots and events last year due to pregnancy so this recognition is extra special to me (thank you Arthur Kwiatkowski and Valeria Nova for the awesome images!). Thank you to Terry Frendo, Arthur  and the Inside Fitness staff for putting out such an incredible issue and a moment that the fitness industry eagerly awaits in bated breath for. I know it’s certainly one of my most favourite times of the year! Thank you so much to my STRONG GIRLS for continuing to motivate me daily with your commitment to …

10 Year Wedding Anniversary…

My client, STRONG MOMMY Joanna F. (who works with me from Paraguay), is looking spectacular in her wedding dress (especially with those STRONG GIRL shoulders and arms!) as she celebrates her 10 Year Wedding Anniversary with Rio De Janeiro in the background! Joanna says, “Hi Jenny! It was always my dream to be able to wear my wedding dress again on my 10th anniversary and do a photoshoot in it. A lady once told me that once I become a mother that my body will never be the same either through weight gain or the way clothes will fit such as a pair of old jeans. At that time I didn’t know what to think but today I know it is possible…and to in even better shape than when I was younger! My jeans are even smaller and I also fit into my wedding dress! Being a mom of 2 required more dedication and commitment for me to stay on track with my workout and eat with compliance but I know how important it is …

Investing In Yourself

Benjamin Franklin said, “Do not squander time for that is the stuff life is made of.” I want to ask you all how important your lives are? More specifically how important the quality of your life will be in the future and what you’re willing to do now to make it a more comfortable (and simply better) place tomorrow? With 2015 coming to a close, I’ve already finished my 2016 goals. The great news is, I accomplished just about everything I set out to do this year (aside from missing the National Women’s Show which might have been over ambitious on my part as a new mommy lol). With 2016 just around the corner and my goals so much bigger than this year’s, I’m realistic and mature enough to admit that I know exactly what I don’t know so over the last few months I’ve put together a team to help contribute to the greater improvement of my life (both personally and professionally). Creating a team around me to help me grow past my own …