Exercise Is A Gift, Not A Punishment

 

JP2-5821.jpgLast week my client walked into the gym feeling tired, sluggish and unmotivated. She hadn’t worked out in over two weeks and had returned from her busy trip late the night before. But as she does, she walked in ready to give it all she had with no excuses.

Though all of my clients follow an individualized training program that’s pre-planned for them I have no issue with adjusting a workout based on my clients sleep, stress levels or just how they feel that day. But in this situation I knew that Karen would want a kick in the pants. So after a thorough warm-up and us catching up on life, as we do she proceeded to crush her Trap Bar Deadlifts for her body weight which was a new ‘PR” for her!!! She walked out of my training studio refreshed and beaming from ear to ear.

A few hours later she sent me this text message: Thanks again!! I had been feeling so down about not getting in my regular workouts and not feeling in shape. This morning’s workout boosted me up and made me realize I CAN get back on track!! Now I was beaming from ear to ear for the rest of the day :))))

In fact, a few days ago on Instagram I talked about motivation and why it’s super important to focus on the positive feelings that exercise of any kind provides us. Keeping the focus on the ‘good feelings’ will be a steady stream of motivation to tap into on the days we really don’t feel like it.

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I can honestly say that going through back surgery and arriving at the 12 week post-op mark tomorrow has made me really reflecting how exercise is such a blessing. Not that I didn’t realize it before, but truly appreciate it even more and think of it as a gift that is truly precious to all of us.

Mainstream media can certainly portray exercise as a torturous event that has to be done to the point of exhaustion with unbearable discomfort. The harder and longer the session the better. This is soooo far from the truth!!!

I actually overheard a woman on the recumbent bike next to me at physical therapy a few weeks ago talking about wanting to see how many calories she burned warming up and related that to burning off some of the donut she ate for breakfast.

Or jumping on the elliptical early in the morning to burn off the nightly bowl of ice cream.

Being afraid to stop running in fear of weight gain even though the person didn’t enjoy running.

Maybe using exercise to be “able to eat”

Or the talk about how many burpees we would have to do to work off our Thanksgiving dinner.

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This is a topic we visit in my online boot camps. The backbone of all of my programs closely intertwine training+sustainable nutrition strategies to fuel my clients bodies to provide a steady stream of energy throughout the day and during their workouts while dropping bf, losing inches,increasing muscle tone and feeling no guilt about the food they eat!!

Guess what? I’ve opened up registration for my Holiday Shred Carb Cycling Boot Camp yesterday. This highly fun and effective four week program will be easy to implement into a busy lifestyle along with weekly actionable deliverables, accountability, motivation and private weekly check-in’s to ensure amazing  progress!!

This program is being offered at the very discounted holiday rate for all of this very effective workout + nutrition guidance and four weeks of ongoing coaching. Basically less than the cost of two personal training session!!

Prep week for this program starts the week of the 21st!!. Let’s make this holiday season your best one yet!!

You can find out all the deets HERE!! 

One more thing before I end this rant.

Unfortunately exercise has been closely intertwined with ‘working off’ the food we consume. This mindset is a bit tilted and perpetuates the idea that exercise is used as a punishment for enjoying the food eat, and I must say that I am in the camp that food should be enjoyed!! #HOLLA

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I believe we should always move,sweat, and train in a way that provides us energy, enjoyment, strength and confidence.

 

XO, Jenn

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Is Life Getting In The Way Of You Reaching Your Goals+3 Strategies To Help

 

 

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The other day one of my online clients reached out to me via text and sounded very distressed. She went on to tell me that she was moving and living somewhere else temporarily, did not have the time or access to her food like she did at home and could only take minimal equipment with her and was used to lifting heavier. My initial response was, please don’t be so hard on yourself. She has enough going on that takes precedence right now than to add this to her already high stress levels. I also suggested she just do her best for the next few weeks, be a consistent as possible and she will be back on track in a few weeks 🙂

We have actually worked together in person-in the past and being a busy working mom she has really thrived with the accountability and convenience of my online boot camps and her results have been nothing short of amazing!!

Or maybe one of these scenarios has happened to you or is happening right now:

  1. You are planning lots of travel during the holidays which can have an impact on your workout and nutrition routine.
  2. Your social life is picking up. School functions for kids, holiday parties, work and neighborhood functions etc.
  3. Your moving.
  4. You are taking care of a sick child or parent.
  5. You are injured and can’t workout.
  6. Maybe a few of the things I mentioned above has taken it’s toll on you throughout the year and it’s decreased your motivation and you’re in EFF IT mode until January 1st.

 

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Truthfully my world was rocked when I was told I would not be able to workout for several months after having back surgery. I had to let it digest for a bit as I do and come up with a plan. Allowing myself this grace and flexibility while letting my body heal from back surgery was the best thing I ever did. I am almost at the 12 week mark and will be returning to working out pretty soon 🙂 I am thinking about sharing my tips and strategies during my recovery that helped me maintain my health and physique. Would you be interested in that? Let me know!

So here are a few of my best tips to help you survive the ‘life happens’ moments:

Ps-If you want to watch the Facebook live video I did on this topic you can check it out HERE.

The best way to survive and work around these life happens moments is to tell yourself it’s ok to just ‘do your best’ right now. Life ebbs and flows and sometimes we are able to be more focused and dialed in more than other times.

It’s also a good time to take on the philosophy that something is better than nothing. A burger with no bun and a side salad is better than eating a bag of chips, a short workout is better than no workout. In the grand scheme of things being consistent is the key to longterm success.

Focus on the big rocks. Pick three things that will keep you feeling in control even though other things might be off kilter for a while. Plan to take your vitamins or supplements daily, commit to a walking 3 times a week even if that’s your only form of activity, eat protein at breakfast and let the rest of the day happen. These are just a few of the things that might be considered a  big rock to you.

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I hope this helps you 🙂

XO, Jenn

 

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The Secret Sauce To Your Success + Three Steps To Put A Plan Into Action

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I can finally admit now that at 38 years old I am a type A perfectionist personality. I’ve always been a rule follower and a planner. Yeah for self acceptance 🙂

I wanted to chat about this topic because well, with New Years approaching the ‘ish’ starts to get real when it comes to goal setting.

The ‘Secret Sauce’ to goal setting is having a plan!!

This could mean having a general goal like  I just want to be healthier or more be more fit  OR a more specific and detailed plan. I prefer the latter 🙂

A more specific goal would be something like:

I want to go down a size in my jeans.

Increasing the protein in my diet.

Building muscle or toning up.

Wanting to run a 5k in 20 minutes.

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Sure we can set goals all day long and say we want to accomplish this and that but without having a plan in place how will we accomplish these specific goals????

Here are Three Steps To Help You Put a Plan Into Action:

  1. Be real specific with your goals. Just like I discussed above, if the goal is not really detailed and specific how will we know the exact steps and direction to take to attain those goals.
  1.  Write it down. Now that you nailed down your exact goal, write it down along with three action steps required to reach that goal. Again it all boils down to that secret sauce, having a plan. Say your goal was to tone up. Your three action steps would be to:

Join a gym

Hire a Trainer for accountability, guidance, and  to create a program that will achieve the goal of toning your body.jp2-5547

Schedule your workouts ahead of time in your phone so there is less of a chance the workout will be missed 🙂

  1. Ask yourself this. Is my goal realistic and sustainable? Is the goal you are trying to achieve something you can see yourself doing for the long term? Does it fit into your lifestyle? If the answer is no then it’s back to the drawing board and maybe changing up the goal a bit or setting more realistic expectations so that your fitness journey is successful and enjoyable 🙂

 

XO, Jenn

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Accountability is the “Bee’s Knees” To Our Results

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Let’s talk about accountability shall we 🙂

It’s probably the first thing every single new client mentions on our consult calls, “I need accountability”

 

There is absolutely nothing wrong with needing accountability and in some form or fashion we can all benefit from it.

Has this ever happened to you?

  • You didn’t feel like showing up for a class you signed up for at the gym.
  • You didn’t sleep well and want to cancel on your session with your trainer.
  • Life gets busy and motivation to exercise starts to decline.
  • You are stressed out and it’s easier to run through the drive-thru than stop at the grocery store?

Recently one of my in-person training clients was struggling with her nutrition so we made a few habit changes and I asked that she send me a pic of her breakfast every morning. This has worked really well for her and now a new habit is established and it’s just part of her routine and has made her more mindful of her nutrition the rest of the day!

My online clients love the accountability component of our program. During our bi-weekly check in’s they have told me how they have stayed on track during travel for work and on family vacations when normally they wouldn’t. I love that 🙂

Whether you are trying to go down a few clothing sizes, be more active, eat better or work on building a lean physique accountability is key to staying in the game for the long haul. Especially now that the holiday’s are coming up and life can get a little sideways. The first thing to be put on the back burner is our workouts and nutrition habits go out the window.

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In fact, a few years ago I started training with my BFF because I was in a slump and needed that extra push and accountability. I even hired an online personal trainer this past summer. Not only so I could get out of my own headspace but to have another professional’s guidance, make me step outside of my comfort zone and kick my nutrition into high gear and I loved it!!

Here’s a few ways you can have more accountilby:

  • Enlist the help of a friend, neighbor or spouse to schedule some workouts, grocery shopping trips or even just a few long walks a week together.

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  • Hire a personal trainer. Even if it’s for a short period of time to get you going in the right direction and out of your slump.
  • Sign up for my Fit and Festive Boot Camp!!

I know the holiday’s are coming up and life is about to get even busier, I totally get it! I personally believe that we can make progress and reach our goals even when life gets crazy. That’s why I created my new online boot camp Fit and Festive.

My thought process is this-there is no better time than right NOW to make progress or even just maintain where you are so you don’t feel like New Years is a “Do Over”

This highly effective six week program includes:

Five fat burning workouts that require minimal equipment and updated weekly. Your personalized training app with calendar, daily workout reminders, and progress tracking.

Easy to implement carb cycling nutrition program with sample meal ideas.

Bi-Weekly check in’s with me to ensure you are making progress.

Private group community of like minded women with similar goals.

Live weekly trainings.

Registration closes tomorrow 11\1 and this will be my last group program for the year!

This online bootcamp is being offered at the very discounted holiday rate for all of this very effective workout + nutrition coaching and six weeks of ongoing coaching.

Fill out the contact form HERE or email me@spingirl78@gmail.com

Let’s make this holiday season your best one yet!!

XO, Jenn

 

 

 

 

 

 

I Tossed The Scale And So Should You!

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Here’s an all too familiar scenario.You keep your nutrtion on point all week and by Friday you let loose  and maybe splurge a little more than you planned on over the weekend, and that’s ok. But you decide to hop on the scale to only find that it went up several pounds since Friday!!!! Or maybe you just came back from vacation and decided to throw caution to the wind and be very relaxed with your diet while on vacation, that’s cool too by the way and now the scale puts you in all out panic mode.The scale increase is just a reflection of consuming more carbohydrates as they make you retain water #becausescience and add a few extra cocktails and add a few salty meals to the mix and the scale suddenly is not your friend 😦

There isn’t a week that goes by that a client meets with me for our weekly training sessions, messages me or reaches out to me as a new client and laments over their frustration with the scale!! I can totally empathise with my clients as years back I felt the same way too!

Using the scale as a weight loss tool might not be the best way to track progress because the tendency is to let the number on the scale dictate how we eat and exercise and that is doing ourselves and injustice. A big component of my coaching is to have my clients focus on ‘Non Scale Victories’ as well as building consistent but doable habits for long lasting results!

It’s the habits that we practice day in and day out that leads to results! #TRUTH

Here’s a few check-in’s from my current online boot camp clients, they make me swoon!

-Another win!! I just bought some new workout clothes in a size smaller and they fit perfectly! Those previous 12 weeks of boot camp worked and I can’t wait to see more changes this 6 weeks!

-I completed all of my workouts, I planned my food for the day and my nutrition has been on point this week.

-I was wearing a sleeveless shirt and my co-workout commented that my arms looked buff!

In fact, in my online boot camps and 1 on 1 training I actually place very little emphasis on the scale to measure progress and focus on using pictures, measurements, strength progress and how my clients clothes fit instead.

Because the scale can’t tell you how consistent you have been with your workouts and nutrition or how awesome you really are!

I’m going to let you in on a little secret…I am working on a new online boot camp this fall because:

1. I don’t believe in waiting for New Years to start crushing goals.

2. A little extra accountability never hurt anyone during the busy holiday season.

3. Because it’s going to be fun and super effective!!!

But if you don’t want to wait until then I have a few 1 on 1 online coaching spots open. I would love to work with you! You can email me@spingirl78@gmail.com and we can chat about how I can help you reach your fitness goals!!

Talk Soon!

XO, Jenn

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This is exactly what I needed to get me back on track after having my second baby

 

“This was exactly what I needed to help me get back on track after having my second baby”

 

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During my entire pregnancy, I followed Jenn on social media and knew that as soon as my son was born I wanted to join her for training.  The boot camp was perfect for me.  I was really nervous at first because I hadn’t been working out or worrying about my nutrition for months.  Jenn made it entire program so easy to implement.  The nutrition part was the biggest shift for me but Jenn provided tons of information on how to implement.  After the first week, I got the hang of it.  Now it’s 12 weeks later and I know exactly how I need to eat to fuel my body.  I have more energy during the day and I hardly even have those “fat” days anymore.  You know what I’m talking about!  The workouts are also easy to follow and I’m able to do them each night after my kids go to bed.  

I’ve been amazed at how far I can push my body.  I’m stronger and healthier than I’ve ever been in my entire life.  All of my pre-baby clothes fit and most of them are too loose now.  I definitely see some shopping in my near future!  For the first time in years, I’m wearing more dresses and skirts and tucking my shirt in because that little belly pudge is disappearing!  I’ve also given up the scale battle! I’m not going to be defined by a number.  It’s all about how strong and healthy I feel and how my clothes fit.  Who cares what that number says?!

The thing I’m most proud of through this program is that I’m setting a great example for my daughter.  Now she’s pretending to workout and talking about how she’s going to have strong muscles like mommy.  I’m so glad that I’m setting a healthy example for her.  I can’t wait to continue on this fitness journey to see how far I can go!

WOW! My clients always totally blow me away!!

But here’s the thing..

What’s equally but almost more important than her dropping inches and multiple clothing sizes is that at every check-in she told me she loved that she was getting stronger, eating in an enjoyable but sustainable way for her busy lifestyle without stress and all of this trumped what the scale showed. Love this!!

After completing my Summer Shred online bootcamp Phase 1&2 she is now gearing up for my NEW online bootcamp called Strong and Sculpted and it’s six weeks full of muscle sculpting and flexible lifestyle ‘carb cycling’ designed to deliver major results!! She’s pumped and I’m so excited to see her reach all of her goals.

This round of Strong and Sculpted that starts September 12th is already full but I am strongly considering opening up another round in early October. If you would like to get on that waitlist or get more information please fill out the contact form and I will get back to you as soon as possible!
XO, Jenn

Transformation Tuesday+Trusting The Process

Hey There! Happy Tuesday 🙂

It’s already been a productive morning so far, which I love. It started with an early morning three mile dog walk with my hubby, some content planning and already trained a few clients.

Today I wanted to talk about ‘Trusting The Process’

I’m sure you have heard the phrase above many times before. Maybe you are even reading this and thinking, what can you possibly say different that I don’t already know or have heard. I understand how you may feel and I’m sure I’ve had other situations in my life where I told myself I had to have trust in the process too. I believe in it, hence the reason for this blog post and I hope you will too after reading this!

One of the biggest things that I believe that trips people up and prevents them from making progress is not sticking with a plan or program  because they allow old habits, or ways of thinking creep in and derail things.

Or they hire a coach, trainer, nutritionist and want the help but just don’t fully trust what they are saying could really help them and old ways start to slip back in.

Because we all know that doing the same things over and over again leads to the same results!!

When I first meet with my clients or just checking in with them to see how they feel about their workouts, progress, nutrition etc I always want them to understand what we are doing in terms of their training program and nutrition. I go through their past dieting and workout history to dig deeper to find out what worked, what didn’t and why, and then coming up with a plan to not run into these set backs again.

I want my clients to have trust in me and the program I am creating for them. If something is not working for them or not making the progress they desire I want them to feel comfortable coming to me and coming up with a plan together, as a team.

I strongly believe that if you do not 100% trust the fitness professional that you hire to help you, results can certainly be compromised. #TRUTH

That’s why I am so grateful Jill reached out to me to help her with her fitness journey and the results are incredible!!

I’ve actually had the pleasure of being friends with Jill for the past 8 years, and when she reached out to me to help her get her body back after baby I was more than thrilled! She joined my Summer Shred online boot camp and went on to rock ‘Phase 2’ as well!

These progress pics are 12 weeks apart and her results are phenomenal!

 

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Here’s how Jill feels about her progress:

I have always considered myself an active person, but would not have described myself as fit. Prior to working with Jenn, I spent my time concentration on cardio and yo-yo dieting. I gained lots of weight with my first child. After his birth, I headed back to the gym. I returned to my old cardio and “dieting” ways. I wasn’t seeing results with what I was doing. Looking for something new I decided to join Jenn’s online boot camp Summer Shred.  

I am a stay at home mom with a husband who travels weekly for work. Working out when my 14 month old is awake is impossible. With Jenn’s online program, I can take an hour during nap time and focus on me. I can do it all from my living room with minimal equipment. I love that I simply log into her online training app and have the day’s workout right in front of me. I constantly use the videos to make sure I am doing each exercise with correct form. The accountability aspect of checking in with my daily meals have also kept me on track in the kitchen.

I’m proud to say after two rounds of Jenn’s online boot camp my clothes are loose. I can see definition in my arms, abs and thighs. I am getting compliments from family and friends, and my confidence is through the roof!!
I am so impressed with Jill’s positive attitude even on those not so perfect days, because let’s be honest, they are going to happen. Plus her consistency and dedication to her training and nutrition truly is shown right here in these pics!!

FYI- I just opened up registration for my Strong and Sculpted Online Boot Camp yesterday and it’s already more than half full from the waitlist. 

If you are a motivated women looking to get stronger, leaner, while feeling and looking your best this year then this is the program for you!! You can find out more info right HERE or email me at spingirl78@gmail.com for more details on my Strong and Sculpted Online Boot Camp!! 

I would love to work with you!

XO, Jenn

 

 

New Nutrition Strategies+My Super Simple Thai Dinner

Hey There! Happy Friday!!  I’m amazed how crazy busy this week has been but it did manage to go by super fast. I’ve got a big day ahead of me today. Finished training my morning clients and now I’m hunkering down on the laptop to get some ‘ish’ done. Responding to emails, online client check-in’s and consults for my  upcoming online boot camp in September. I’m so pumped it’s halfway full already from the waitlist so if you are interested in signing up fill out this form and I will contact you asap!!

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I’ve been following a carb cycling program alongside a training program designed to get stronger, put on a bit of muscle and get a bit leaner since early this year and have loved the results I’ve been getting. It’s also helped me get over a plateau and feel I amazing too. These are the same strategies I’m using in my upcoming online boot camp. My clients have been getting phenomenal results and I will be sharing some really incredible transformations on Facebook real soon!!

But since my back injury flared up I’ve had to make a few tweaks to my nutrition plan since my workouts are less intense, have had to stop lower body training and I’m outputting way less energy.  So I’ve dialed back my carbs a bit…insert crying emoji here!!

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So I’ve been getting creative in the kitchen and trying to make meals that are super yummy and satisfying but still fit my nutrition goals. But if you were needing more carbs in your diet this would be awesome on a bed of jasmine rice.

Thai Chicken Stir fry

4 cups sweet kale salad mix (Costco or Kroger)

4 tbsp. chopped peanuts

Cherry tomatoes

Cilantro chopped

. cooked chicken breast (shredded or diced)

For the peanut sauce:

3 tbsp real peanut butter)

3 tbsp. low sodium soy sauce

1-2 tbsp. chili pepper paste

4 tbsp. rice wine vinegar

1 tbsp. sesame oil

Juice of 1\2 lime-may need more if sauce is too thick

Heat large skillet with sesame oil. Add in sweet kale mix and sauté for a few minutes, then add your chicken. Whisk all ingredients together for peanut sauce and add to stir fry. Serve and top with peanuts, tomatoes and cilantro.IMG_5433

I’m officially obsessed with this meal and so is my husband. Let me know if you make it and how you liked it 🙂

TGIF Friends!

XO, Jenn

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Life Update-Summer Edition

 

 

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Hey Hey Friends!! What a busy week it’s been. My training schedule is back in full swing as my clients travels are winding down now. Add that with new online clients starting new programs this week and this makes for a fun but crazy busy week!

Ps- I have a few openings for my VIP online training during the month of August. Fill out the form here for more info and I will get back to you as soon as possible!!

It’s hard to believe that it’s August and fall is right around the corner. As I was looking back to my last life updates post which you can read about here I honestly thought it was written early in the year but it was only back in the beginning of May which really blows my mind that it was only a few months ago and so much has happened since then. It was fun to read and reflect on what I set out to do back in May and compare it to what I’m doing now. I’m a huge believer in writing down goals whether it’s daily, weekly or big tasks I want to accomplish within the year. That way I can reassess what’s working and what still needs to be worked on without putting too much pressure to get it all ‘done’ in a short time.

The summer always goes by too fast, and I probably always say that since it’s my favorite time of year and always sad to see it end.  After working some ridiculous hours from December to April I decided I was going to take a little more downtime on the weekends to relax by the pool and just chill, something I have a hard time doing because:

  1. I’m super driven and love what I do tremendously.
  2. I’m a type A personality and can’t relax until everything on my agenda is done and done perfectly. Which I now realize is ridiculous and can make you nuts and perfect does not exist.

Here’s what I’ve accomplished so far based on May’s life updates:

  1. Eating way more veggies, Go Me!
  2. Walking daily. Since it’s so stinkin hot now I will take my cardio sesh to the gym but I do prefer my walks outdoors.
  3. Blogging weekly, well most of the time 🙂
  4. Launched two successful rounds of my online boot camp and currently working on revamping the program to make it even more awesome so be on the lookout for that in the early September!!

 

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Here’s what I’m still working on:

  1. Daily meditation- I’m not giving up on this yet and do enjoy it when I take the time to do it.
  2. Writing in my gratitude journal. But I will say I take some time and think about all the things I’m grateful for on a daily basis, I just don’t write it down 🙂
  3. My nightly bedtime rituals to help improve my sleep. It’s getting better but still a work in progress.

Career Update:

This Summer I have worked on improving my VIP online coaching business and I’m so pleased with the progress and the results my clients are having. I’m still working on fine tuning programs and communications but all in all I’m super happy with where it’s all going 🙂 I’ve received some great feedback from my clients as they love ease and accessibility of having a custom training program designed for them along with nutrition coaching and access to me-their coach right at their fingertips to guide them along their fitness journey. My online clients have has some amazing results and I plan on sharing their transformations on my social pages Facebook and Instagram.

Speaking of social media I jumped on the Snapchat train back in early June and it’s been pretty fun posting raw-real life footage in just a snap, HA HA! You can find me there@jennpedefit.

I joined a business mentorship group and have learned a ton and connected with some amazing like minded beautiful fitness professionals and for that I’m extremely grateful for. I believe we can learn so much from one another and all bring different talents and personalities to the table so it’s been fun and challenging to say least!

I’m also planning on opening up a few in-person training spots pretty soon, which is rare and I’m excited about the opportunity to work with a few new lovely ladies and helping make all of their fitness goals come true!

I still have some education credits I need to work on and it’s right at the front of my mind and plan on kicking that into high gear real soon!

Fitness/Personal Update:

Since early this year I’ve been cycling my training intensities and made some adjustments to my nutrition program and I’m very pleased with the results. I feel stronger, put on some muscle and loving my results. I actually got on the scale-which I rarely do anymore and realized that I weigh almost 15 pounds more than I did several  years ago. I actually wrote a blog post about it HERE

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Then I got sidelined back in June. My bulging disc flared up. The problem started six years ago and would come and go but  never be too much of a problem. Then last June I ran a 10k without training-but I PR’d it and then my back said eff you! It was stupid of me to run since I had been feeling some discomfort in my hip, but that day I felt good and went for it and now I’m paying the price. I have ice on my low back as I type this post 😦  I ended up in twelve  weeks of PT and then did dry needling to deal with some tight glute muscles. YIKES!! Went to the ortho and a steroid pack did the trick and I was back on track.

Until now 😦

It flared up right before we left for the beach in June and kept getting worse. Steroids didn’t help so I went back to the ortho. He recommended a nerve block and I actually felt worse after that. So the past few weeks have been rough. Couldn’t sleep from pain, severe burning in my legs, hurts to stand in one spot and I basically stand on my feet all day long, training, running a business etc. My mental and emotional battery was wearing down. My workouts were so limited and my nutrition suffered since I didn’t feel well. I finally called ‘mercy’ and went to see a spinal surgeon. I am scheduled for another MRI next week and surgery is a possibility-which I did not want to hear! Plus this further delays our plans to start a family as carrying a baby would not be ideal with a bulging disc aggravating a nerve. I have to admit this was huge blow. My workouts will  be limited for quite some time. Exercise is not only my my passion, it’s my livelihood and what makes me feel so alive. I had a week where I felt like I was in a blur and just did my best. I allowed myself to have the pity party and feel a little better about it now. I’m working on trying  to stay positive about it all. I can still exercise but have to be very cautious about the way I move and lower body exercises are almost out of the question so I’m super careful about what and how much I do but grateful that I still can do ‘something’.

These situations I mentioned above are out of my control and I know all I can control is how I handle them!  I’m taking my own advice and focusing on the positive and allowing myself to have bad days because we all have them. I’ve dealt with quite a few personal tragedies over the past two years and will always stick by one of my favorite sayings, What doesn’t kill you makes you stronger” and it’s so true!

This Saturday will be two years that I lost my mother to Alzheimer’s at the young age of 67. I still miss her terribly and know she’s in heaven watching over me 🙂

I also just found out that one of my mothers caretakers whom she was very close with is very ill with a rare form of cancer and that made me super sad to hear this news.

I will be celebrating my eighth wedding anniversary-crazy how time flies- to the love of my life and looking forward to a romantic dinner at our favorite restaurant this weekend!!

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Our new American Bulldog pup Neptune aka Looney Tunes has settled into our lives nicely. Well, the cats might disagree but I hope one day down the road they become best buds too!

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My family and I went to the beach in June and had a blast while making tons of wonderful memories. Hopefully we will squeeze in another beach trip before the summer is over, fingers crossed!!

I’m saying NO to more things that don’t excite me and YES to all the things that do!

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You can find me just about every weekend lounging at the pool. Since we live in a landlocked part of the country it’s the next best thing!

I’m hooked on Real Housewives again after a few years hiatus but when I’m not watching that I’m glued to an episode of Everybody Loves Raymond, Dateline,20\20 or 48 hours. My husband is beginning to wonder about me 🙂

Well that’s what’s been going on with me. I’d love to hear how your summer has been going!

Stay tuned for another update at the end of the year 🙂

XO, Jenn

 

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Is Your Spouse Sabotaging Your Weight Loss Efforts?

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Hey There! I hope you are having a lovely week so far! Today I want to talk about a hot topic that has been coming up quite frequently with my clients and that’s struggling with their spouse sabotaging their fitness efforts. Unintentionally for the most part.

When I first meet with a client  or even during our weekly check-in’s we discuss the possibility of setbacks and anything that might hold them back from making progress that needs to be addressed. The topic of spouses making eating situations more difficult and I will take it a step further and say it’s also friends, coworkers and other members of the family that do this too! But I will stick to spouses or significant others for today’s blog post.

Maybe you can relate and have had these situations come up in your relationship or maybe have even done it yourself to your significant other.

My feelings are hurt because you won’t eat the food that I cook.

 

You look fine and don’t need to lose any weight.

 

What’s the big deal it’s just one meal.

 

Well if you’re not going to eat that then I’m not either!

 

You’re not being supportive because you’re not eating healthy with me.

 

You shouldn’t be eating that because you are trying to lose weight- spouse snatches food out of hand. YIKES!!

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This blog post was actually spurred on by a recent online client who shared with me that her workouts were going amazingly well. She loved the new programming and intensity which was quite a switch from what she was doing with her previous trainer. But when I asked her how her nutrition was going she sounded really sad and discouraged because her husband would get offended if she didn’t eat what he cooked. She didn’t want to offend him or make him mad so she would eat it but every meal stressed her out.

I’ve heard many more stories like this. It shouldn’t and doesn’t have to be this way. There is a simple fix. More on that in a bit.

I even have a funny story of my own to share. My husband and I were having a hard time trying to decide where to eat dinner, as we do and ended up at a mexican restaurant. I made the decision to not eat chips and guacamole because I am an all or nothing girl. I either eat #allthe chips or none! So I decided to stick to a glass of wine (duh) and a big salad with grilled shrimp. My husband asked why I didn’t want the chips and dip and then he said he wasn’t going to have any either. I told him it wouldn’t bother me if he did. So after some debating back and forth no guac and chips were ordered and he then said, why didn’t you tell me this so we could have eaten somewhere else? I giggled and we moved on. He knows me by now and my little weird food rules I have for myself.

The reason why he knows this is because I told him. This is exactly what I tell my clients to do as well. But! Before you do this I believe that you should own your choices. Decide how you are going to stick to your nutrition rules that you set for yourself and own it not matter who you are with and where you go! If someone else (even your spouse) does not to abide by your food rules then that’s fine. It’s your health not theirs. Maybe a little tough love but it’s true!

If you are struggling with a spouse or significant other who is unintentionally sabotaging your weight loss efforts then this is what I suggest you do.

Tell them! You are doing yourself a big injustice if you assume everyone is going to be on board or even know what your goals are. Have a real heart to heart conversation about why it’s so important to you to eat healthier and that you would love their support and help in anyway that they can offer it but do not expect them to join you unless they want to. No judgement and no pressure from either of you. 

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Find a support system! Surround yourself with friends and family or even hiring a trainer that do ‘get It’ will make your fitness journey so much more enjoyable and successful. This way you don’t feel like you are all alone in this or know that you are not the only one experiencing these struggles too because let’s face it, we all have at some point 🙂

 

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I know this sounds easier said than done but it works.

I would love for you to reach out to me and share your experiences if you ever had to deal with this touchy subject and how you handled it!

XO, Jenn

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