HELP!! I Need To Learn How To Lift Weights!!

 

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Have you ever walked into the weight room and felt intimidated or just not sure what to do? If you are shaking your head YES you are not alone!!

Many of my clients come to me with a goal of fat loss and are looking for changes in their physique and have told me that they walk into a gym and don’t know what to do, how much to lift, how many reps or sets to help them achieve the goal that they are after.

The other day my online client Jill posted a sweaty very muscle-y (I made that word up) :)- selfie of herself post workout. Many of her friends were blown away at how amazing her arms looked and rightfully so. She looks incredible and has puts lots of dedication to her training and nutrition since joining my boot camp Summer Shred.

But I noticed this comment in the thread.

Friend: I feel so awkward and always just stick to cardio

Jill replied: It has been a serious game changer as I did not know what to do with weights

She’s right! When Jill first started working with me she said she dabbled in the weight area doing random exercises, would hop on the cardio machines and try various fad diets until she couldn’t stand it anymore and would quit and never see the results she was really after.

I even had a client from Strong and Sculpted Phase 1 online boot camp tell me during her check-in that she was excited to walk into the weight area for the first time ever and felt like she knows what she’s doing. #winning

That’s why having a results driven training plan that implements all the important training variables such as intensity, volume, proper form, tempo, exercise selection and adequate recovery is the key to seeing results.

This is one of the reasons I started expanding my training business online and created online group boot camps so I could help solve this problem and help so many more women finally see results for their efforts. Oh and not to mention they are super fun too!!

Speaking of boot camps…Registration is officially open for my Brand New Online Program called Lift To Get Lean-Carb Cycling Boot Camp!!

Lift To Get Lean starts Jan 9th and I would love for you to be a part of it!!

If your goal in 2017 is to see amazing results in your physique, have increased energy and confidence, feel in control of your nutrition and love the way your clothes fit from a solid then this is the program for you!!  I strongly believe a well designed strength training program paired with effective and easy to implement nutrition strategies: a macronutrient based approach, nutrient timing and carb cycling really dials things in and accelerate your results!!

This high level ,very fun and effective six week boot camp includes:

Six weeks of fat burning-muscle sculpting workouts (3 strength, 2 HIIT workouts) updated weekly so you progress in your workouts and see real results!! Personalized training app, workouts calendar, daily reminders, progress tracking and more.

Video training series teaching you how to use carb cycling for the physique you desire, eating the right amount of calorie\macronutrients for you goals, and hybrid methods of food tracking to take the stress out of your nutrition.

Actionable PDF’s with recipes and sample menu’s

Very active and supportive private facebook community with daily actionable deliverables and daily check-in’s

You can sign up right here or

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Fill out the contact form for more info about the program!srp_0047-copy

Talk Soon!

XO, Jenn

Client Spotlight-Brenda

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I love featuring and bragging about my sweet and hard working clients because they deserve it! Her story will inspire!!

My client Brenda is starting Week 4 of my online boot camp Strong and Sculpted Phase 2. It’s been a pleasure working with her and so proud of her progres which she will tell you about in a second. Like many of my clients in-person and online she was frustrated with her progress despite all of the hard work and effort she was putting into her training and nutrition.

She was a little shy about sharing her progress pics which is totally understandable, but trust me when I tell you her progress is amaze!!

Her story:  I had been working out with a personal trainer for a year and a half 2x a week before I started working with Jenn. Prior to that I had been a walker for years. I had gradually gained weight and wanted to feel confident about my body. I accomplished my weight goal by dieting and have struggled to stay within my goal weight as dieting is not something we can do everyday. I heard about Jenn from my daughter. I was impressed with her nutrition goals and weight loss. She told me about Jenn’s online boot camp and felt like this was perfect fit for me. I had begun to feel like my previous trainer’s plans were not right for me anymore. I also was looking for realistic guidance with my nutrition with the goals of trying to lose body fat particularly in my mid-section.

I love the flexibility and ease of her online boot camp and can workout on my schedule. I love having a training plan where the exercises are demonstrated for me and are all planned out. I am easily bored and I like how you change up the workouts continually, and how they progress in difficulty. I also like how I don’t have to have a ton of equipment to workout.

What I love most is Jenn’s passion for helping women thrive  to be the best they can be through exercise and nutrition. I enjoy her professionalism and commitment to each client whether they are in person one on one or online in a boot camp. I appreciate her encouragement and ability to see women in the real world.   

I am so excited that I can now do push ups without knee assistance, have doubled the amount of weight I use to lift weights, plan ahead with food preparation, and have learned that my good eating decisions are cumulative. I love that my body has changed and thrilled the way that my clothes fit.

 

XO, Jenn

 

But I Only Lost 5 Pounds…WTF???

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Has this ever happened to you? You embark on a new training program, join a gym or new fitness class or maybe even start a new nutrition program. It’s time for your first assessment and you’re totally pumped! You hop on the scale and to your disappointment you ONLY lost five pounds? If you said yes you are not alone.

In fact I hear this statement from clients, friends or even a new acquaintance when discussing their progress and it makes me downright sad!!

Let me say this…five pounds of fat loss is a big deal! Anyone can severely cut calories, drop carbs and add some exercise to the mix and drop five pounds in a matter of days, but is it sustainable and long term? Probably not. I won’t get to sciencey in this post but to lose a pound of fat a calorie deficit must be present of about 3500 calories. That’s nothing to sneeze at. It can be done from diet alone or to me the best combo is from strength training + a solid and sustainable nutrition plan.  

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My Rockstar online client Jill

I am so passionate about helping women get the results they are after, feel stronger, confident and more energetic so when I hear statements like-I’ve only lost five pounds!@$#@ even though the person has lost weight, created new ‘good habits’ and have improved their quality of life, that darn blinking number on the scale trumps the non scale victories every single time.  

That’s why I believe it’s crucial to focus on non-scale victories which all boils down to this- practicing habits on a daily basis that make you feel good and get you closer towards your goals, which I believe are way more important than the number on the scale. Regardless if you have 10 or 100 pounds to lose, the fact the anyone loses five pounds is a big deal!!

The majority of my clients, in person and online are looking for fat loss and body composition changes like toning up aka building muscle 🙂 But most have tried the yo-yo diet, diet pills, or more extreme programs for weight loss. They can usually hang in there a bit but eventually the restriction, extreme commitment and deprivation is too great that they end up quitting and rightfully so!!

After working with hundreds of women over the years and having my own personal transformation-which you can read about here if you are interested 🙂 I totally get it!!

To wrap things up here’s some truth talk…

The slower the fat loss the longer it will be kept off and maintained.

If you are seriously looking for fat loss, improved health or body comp changes you have to get in the mindset that this is a lifestyle change, not just a 30 day quick fix.

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Strength training is a superior way to boost the metabolism aka increase your RMR (resting metabolic rate) has a positive effect on key hormones regarding fat loss such as improved insulin sensitivity, and is essential for creating a leaner and tighter physique, and increased energy expenditure much longer than traditional steady state cardio. Plus strength training during a caloric deficit during a fat loss phase helps maintain the muscle you already have.

A calorie deficit is required but don’t cut too much. This can cause your metabolic rate to drop to compensate for the lack of calories as this has a negative effective on the hormones, leptin and ghrelin which control hunger and satiation.

The steps that you take towards fat loss should enhance your life! I’m not saying fat loss is a walk in the park, some changes and restriction need to happen but it doesn’t need to feel terrible, and if it does it’s means it time to step back and take a new approach!!

Ps- I have a few spots open in my one-on-one online coaching program. If you are interested in embarking on an effective training+nutrition program that delivers results I would love to work with you and help you reach your goals in a safe, fun and effective manner!! Fill out the contact form for more details and I will get back to you right away!!

XO, Jenn

 

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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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Lower Body Focused Strength Workout

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Before we get to the good stuff…Always remember to warm up prior to starting a workout and get the consent of a doctor when participation in a new workout program. Got it 🙂

Superset 1: 4×10-Link to video 

Accentuated Eccentric Db Chest Press tempo- 4111 (take :04 to lower down)

Paused Back Squat (you can sub with a Goblet squat too) tempo 2211

Superset 2: 3x 10

Trap bar Deadlifts

Side Plank w\rotation

Metabolic Lower Body Circuit: 3-4 sets 

Band Resisted Stiff Leg Deadlifts- 12 tempo 3112 (contract glutes at standing for :02)

Step up to reverse lunge- 15 L&R

TRX Sumo squat jumps- 15

 

If you try the workout I would love to know how it goes!!

XO, Jenn

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Do You Have To Track Calories In Order To Lose Weight?

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When I first start working with a client whether they are in-person or online I like to delve into a series of detailed questions to get to know their nutrition and exercise history. This gives me an idea of where I am meeting my client at in their fitness journey and together we come up with a plan to work towards getting them results. I just said ‘we’ work together because I don’t believe in writing meal plans or telling my clients what they should be eating. My job is to guide them in the most safe and effective manner towards their goals and making the habits they establish long term.

So do you have to track calories to lose weight?

The short answer is NO but please keep reading to find out why and how!POWP3605

There are four foundations to an effective nutrition program:

  1. Quantity of food aka total amount of calories
  2. Quality of food. Eating Pizza vs a turkey sandwich and a kale salad.
  3. Macronutrient Split (the percentage of carbs, fats, protein based on their goals)
  4. Meal or Nutrient Timing. The amount of meals or set up of protein, fat, carbs in each meal in order to deliver a desired result.

Since we are talking about fat loss calories really matter. It’s science and called The Law Of Thermodynamics. We must expend more energy than we take in in order to lose weight. I like to program my fat loss clients to lose a healthy and sustainable .5-1lb a week by creating a deficit from exercise and calories.I am in the camp that believes you should try to eat as much as you can and workout as little as possible and still reach your goals. This is a term called the minimum effective dose, and that can be deeply delved into for another post 🙂IMG_3311

While I believe calorie and macro tracking is and can be very effective I never require that my clients use this method. If they get stressed out by this approach or are too busy I start at the top of this list of alternative nutritional methods  and work my way down until the goal has been achieved.

If you don’t want to track calories but still want to lose weight you can do this instead:

  1. Focus on trimming back portions a bit from each meal and it’s usually from carbohydrates. Not that carbs are bad, I am all for carbohydrates. So instead of having bread, rice and fruit with lunch, pick one of the three and make protein the focus of the meal.
  1. Improve quality of food. If someone had been eating sugary breakfast bars, you know the kind I’m talking about! I would recommend they replace it with a higher protein, lower sugar bar.
  1. Plan a meal split that’s more satisfying to your hunger. Say you are not hungry for breakfast but feel like you have to eat breakfast so you run out the door and grab a banana and a muffin. Then you are hungry two hours later, eat again and so forth. You are actually consuming more calories by thinking I have to eat because it’s this time or this meal. An approach for something like this would be to push back breakfast a little later when you are hungry and then make meal choices based off of step 1 and 2 above. Now you have slightly decreased calories, improved food quality and feel satisfied. #success

I always make sure that I take my clients feed back from their check-ins and adjust accordingly. I also like to suggest tracking breaks or eating at maintenance calories for a short period of time to offer a little sanity break and more flexibility to continue to be consistent because compliance is KEY when it come to a solid nutrition program that delivers results!!

Final Call for my Fit and Festive Online Boot Camp and there are a few spots left!!

I’m closing registration tonight and this will be my last online group boot camp for the year.

Do you want to feel sexy and super confident in your holiday dress this year? Do you want to feel in control of your nutrition and have more energy this holiday season? Are you looking to lose a few inches and feel leaner and tighter in your midsection?You should because you deserve it!!

Ladies!! There is no better time than right NOW to make progress so you don’t feel like New Years is a “Do Over”

My highly effective six week boot camp program includes:

-Five 30 minute or less 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 strategies 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.

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

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

Fill out the contact form or send me an email@spingirl78@gmail to grab your spot!!

XO, Jenn

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

 

 

 

 

 

 

How To Navigate Weekend Eating +4 Hacks To Stay Consistent All Week Long

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Have you ever found yourself crushing your workouts, dialed into your nutrition Mon-Thu and then  let it loose Fri-Sun?? You are not alone because at some point it happens to all of us.

Or maybe one ‘off’ meal or a few missed workouts causes you to say EFF it and #eatallthefood over the weekend, and promise to start over on Monday. Again you are not alone 🙂

This becomes a matter of setting yourself for the week and having a plan for the weekend so keep reading 🙂

As a fitness and nutrition coach my goal is to have my clients eat and move in a way that they enjoy yet still provides them with the results they are after, as well as realize that one ‘off meal’ or a missed workout is not the end of the world. Life happens and we must adjust and move on.

So why does this continue happen and turn into a vicious cycle? The answer is drained willpower and low energy from work, stress, lack of sleep, making tons of decisions on a daily basis etc..

So let’s tackle this problem head on!!

Here are 4 Tips To Keep You on Track ALL WEEK LONG!!

Plan ahead

This is the key to success and it doesn’t have to be any kind of elaborate planning either. Look ahead at menus at restaurants and decide what you are going to eat before you even get there and don’t open the menu when you get there. This will only lead to temptation. Take 1-2 hours on the weekend to grocery shop and prep a few key items to set yourself up success. I like to recommend have two sources of protein on hand (ground turkey, grilled chicken or even some high quality deli meat) and a few bags of frozen veggies, bagged salad greens, for the days time is not on your side.

 

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Schedule your workouts

Look at your schedule on Sunday and plan your workouts in your calendar. Most of us know what our week ahead look likes so we can schedule accordingly. Maybe you are busy during the week and  plan shorter workouts and leave the longer more intense strength training workouts for the weekends when you have more time! Plus the intense workouts will utilize the extra calories consumed over the weekend 🙂

Eat the same way Monday-Sunday

White knuckling our  way to eating ‘perfect’ or ‘clean’ Mon-Thu and then giving into all the foods you were trying to avoid is not going to lead to progress as this can certainly become a vicious cycle. Allow yourself the glass of wine with dinner or some carbs with your lunch. I don’t believe there is such a thing as good or bad food and while that’s going off into another topic I believe that having balance all week is important. I love when I read check-in’s from my online bootcampers and they feel successful and in control of their food choices but still are able to enjoy themselves when traveling on a date night  or when a meal isn’t ideal for them.

 

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Pick your nutrition battles

I am a big believer in eating foods you love and #teamflexibledieting. If we eat a diet of foods we don’t love or restrict too much it ends up backfiring on us. That’s why I don’t write meal plans for clients and can probably say I never will. It’s also the reason the no sugar plans, 21 day detox and the no carb diets do not work. There most certainly can be balance and progress made at the same time.

If you are looking for balance and flexibility with your nutrition along with accountability and a killer training program this holiday season I still have some openings in my Fit and Festive online boot camp that starts Monday November 7th.

Fill out the contact form HERE for more details or email me at spingirl78@gmail.com.

I would love to work with you!!

XO, Jenn

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