All posts tagged: training

You only get out, what you put into it

I have the pleasure of coaching many women around the globe with their fitness goals and part of my process to get them to where they want to be involves biweekly check-ins where I not only assess physical progress but also (very important) behavioural changes. While weight loss is usually the initial focus, the work I do with my clients is a journey of overcoming behaviours that no longer add value to their health/well-being and to begin embracing new habits that are more inline with their goals. One of the most common situations that some of my clients experience is disappointment in their progress and while it’s completely normal to want things to go faster (don’t we all?), the reality is it won’t. The body will respond when it’s ready but, we can all rest assured that with Dietary Compliance, it will happen. Now this is where I start on my Coaching Rant – NOBODY has any right to be disappointed with their progress if they are ‪#‎OffPlan‬ – more FREE MEALS consumed than assigned, …

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!

TEAM STRONG GIRLS Biweekly Progress – Viktoria S.

I’m so proud to share the progress of my beautiful Viktoria S. who came to me late last year looking to loose weight and get into better shape…and we are certainly doing that! Over the past few weeks, Viktoria’s anxiety to the scale was affecting her ability to accurately gauge her progress so…we banned her from the scale. Since the “breakup” (LOL!), the assessment of her progress was more accurate. Viktoria says, “Jenny when I looked at my Before pictures and compared them to my most updated images I can truly see the difference. I’m so thankful and happy to be working with you and being a STRONG GIRL!” As for the numbers, I actually don’t know her weight loss (because of our “breakup” with the scale. YAY!) but she has lost an awesome 4 inches off her hips and 4 inches around her belly button. She’s looking tighter and embracing healthier habits…which is the most important thing!!! Now that we are well on our way with leaning out and an increased metabolism and controlled …

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

TEAM STRONG GIRLS Biweekly Progress – Amanda C.

I’m so happy to share these comparison images of the beautiful Amanda C. who is just trekking right along with her program. She came to me looking to lean out and learn more about nutrition and have it work with her very active lifestyle. This STRONG MOMMY of 3 was Crossfitting 5x/week, running, and also following a 90% Paleo Diet but was not entirely happy with her results. While she was incredibly fit, she also accumulated some unwanted body fat so we put together a strategy that was better suited to her goals by reducing her training volume with a focus on quality training (3x CrossFit Training Days), got rid distance running altogether (i.e. low intensity cardio), and definitely moved away from the Paleo approach (“Get outta here Paleo!”) and introduced a lot more carbs, carbs, and more carbs (and a heck of a lot more calories too!!!). This STRONG GIRL has shredded a mind blowing 8 inches around her belly button, 8 inches around her hips, and 8 inches around her thighs. Most importantly …

Buh Bye Mummy Tummy – TEAM STRONG GIRLS Nicole R.

Diastasis Recti is defined as the separation of the rectus abdominis muscles into 2 halves and is very common with pregnant and postpartum women. To some, this is also known as “mummy tummy” and the good news is…it’s FIXABLE! A few months ago I worked with STRONG MOMMY Nicole R. who came to me looking to lean out and get into better shape. More specifically she said she “wanted to get rid of her Mommy Pooch and have a flatter stomach, definition in her abs, and a smaller waist”. Nicole says, “I came to Coach Jenny after having had 3 children in 5 years. Two years after the birth of my last baby, my pregnancies had left me with a 2 inch gap between my abdominal muscles, even after consistent exercise with a focus on building my core strength. I was discouraged. Coach Jenny prescribed a post natal ab routine for me to help close this gap. I performed the routine 5 days a week and found the movements to be very straight forward and …

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, …