Registration is officially open for my Fit and Festive Online Fall Boot Camp!!

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 I’m so excited that the time is finally here to open registration for my newest online boot camp Fit and Festive!!

Burn Fat-Build Lean Muscle-Get Results

How will we accomplish that? By utilizing quick and efficient Metabolic Density and HIIT Circuits all 30 minutes or less because we know our workout time is limited during the holidays. This combo of training protocol and effective carb cycling strategies will promote fat loss but still allowing you to enjoy the holiday season and continue to make results!

This 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.
Fit and Festive starts Monday November 7th and space will be limited. You can fill out the contact form for more info, contact me or sign up HERE.

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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Transformation Tuesday

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This girl!! My client has been crushing her goals for the past few years and she’s ecstatic about her progress by the way of getting stronger, leaner and her confidence is through the roof!!

Though we could not ‘spot train’ her mid section it was the an area that was taking a little longer to see changes in. This is not uncommon, especially after having children.

So for the past several months we have implemented a few key but simple strategies to her macronutrient timing and split along with including more unilateral and core focused strength training to really tie it all in and the results show in these pictures!!

I have a few VIP one-on-one online coaching spots open this month. Fill out the contact form for more information because I would love to help you ‘Find Your Fit’

 

 

When Your Goals Change Without You Even Realizing It

Have you ever sat down to think about and really nail down what your goals are? I think this is a crucial step when someone is either starting or wanting to progress in their fitness journey, and create a plan of action from there. While this is important and I encourage all of my clients to do this when we first start working together, the really interesting thing I notice is the switch of goals and mindset about exercise that I see in clients after they start strength training.

Even in my online boot camps we set goals early on in the program, and not just fat loss goals either. We focus on performance based goals such as progressing an exercise or increasing the amount of weight lifted or having to take less rest breaks during our sets. Then we celebrate these non scale victories together at the end of the week!

By the way…I am opening one more round of my  new online boot camp called Strong and Sculpted!! It starts Monday October 3rd!! Registration just opening this week and you can find out all the deets here. I would love to work with you so please reach out to me if you are interested or have any questions!!

While my job is to coach my clients to help them reach their goals in the most safe and effective manner possible via a training and nutrition plan to reflect these goals, sometimes during their programs their mindset and the original goals they thought they wanted isn’t the same anymore!!

For example:

When I first started working with my client, doing a  chin-up wasn’t even one of her goals when we initially started working together, fat loss was. My client was stuck in a rut with her workouts, had hit a plateau and was not seeing results anymore. She was basically going through the motions of her fitness routine at this point.

But over time as we progressed her training program to focus on building muscle, slowly implemented doable nutrition strategies to support her training and her goals she saw incredible changes. Her strength was increasing, body composition changing, clothing sizes went down and was achieving things she never thought possible💕💪🏻

 

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Yup! She’s Bad Ass 🙂

 

Now  her goals are to continue to increase her reps on chin-ups as well as setting PR’s for her other lifts. Her mindset has shifted and we are continually working on building up her body by the way of lean muscle tissue and adjusting her nutrition strategies to help support  these changes.

Even though she trains with me in-person, I can still help you achieve the same results with my VIP one-on-one online coaching services. I have a few coaching spots open this month and I would love to work with you! Send me an email@spingirl78@gmail or fill out the contact form for more details about my online coaching services

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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

 

 

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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Are You Happy?

Have you ever asked yourself the question, Am I happy? in regards to your workouts, the foods you eat on a daily basis or even your progress? Have you ever found yourself so excited about starting a new program regardless what the workouts or diet plan requires and by the end of week two you are tired, hungry, miserable and skipping workouts? If you said YES! you are not alone because the majority of my clients have come to me with a similar problem. The program they are doing is so time consuming or restrictive that they can’t keep the mojo going long enough to see long lasting results.

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That’s why I ask, Are You Happy? to all of my clients when we meet for our monthly assessments whether they are in person, in an online group boot camp or a VIP one-one one online coaching client.

Which by the way if you are interested…there are only a few days and a few spots left for my VIP online coaching June fitness special. Buy one month and get the second free!! You can find out all the deets HERE!!

If my clients don’t enjoy their workout program, the foods that they are eating and not seeing progress then it’s time to delve deeper into why they are not happy and finding what will work best for them.

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I program workouts for my clients that are designed to fit their abilities, goals, keep them challenged but not over worked and easily fits into their lifestyle. Not the other way around. Same goes for their nutrition. We will discuss what their struggles are and work on developing a habits based approach that does not stress them out and allows them to be more consistent and has them seeing progress!!

Just yesterday I chatted with one of my new online coaching clients about her progress. She is a busy working mom who was tired of working out, dieting and not seeing the scale budge or even watching it go up!! She wanted to workout from home due to time restraints with kids and work. She had tried diets before and tracked calories all to lose weight and then gain it back. Since she’s started her VIP program she is down almost seven pounds just by making some nutritional changes, said she is eating more food than she was before, did not feel deprived at all and was so happy with her progress in just a short amount of time!!

Fitness and nutrition does not have to black or white or even all or nothing. It does not have to feel strenuous, or stress you out. What matters most is that you enjoy what you are doing and can maintain those habits for the long term!!

 

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I would love to hear from you and learn what you love about your current fitness and\or nutrition habits!!

XO,

Jenn

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#TT-Why I’ve gained 15 pounds!

 

Last week I was on a phone consult with one of my online clients. We were chatting about her progress since we have recently switched up her workout program and nutrition for muscle gain. We’ve worked together for the last eight months and she has successfully reached her goal of losing 40 pounds, has increased her strength and confidence 🙂 Now we are switching gears and working to get even stronger and improve her physique by adding a little more muscle to it. She does all of her workouts from home four days a week and is a total rockstar!!

Her journey reminds me of my own. You can read about it in this POST. I lost 40 pounds after tipping the scales at 175 and since then have been on the hustle to build more muscle. I can totally understand how scary it can be to switch gears like this. The fear to eat a little bit more, lift a little heavier, to see the scale go up or even clothes get a bit tighter is nerve wrecking because that’s not what’s been instilled in our minds all of these years. But the result of this shift in mindset will lead to a leaner, stronger, tighter, and highly functioning healthy body.

When I first meet with clients the most common fitness goals I hear are, I want to look toned, tighter and leaner which essentially means building muscle. I wanted that exact same look and realized that teaching 3+ cardio classes a week, plus running and lifting light weights was not providing me with the results I was after. Why work so hard and have nothing to show for it or at least not the results I wanted.

The picture here on the left I’m 175lbs and on the right 135lbs.

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Then in 2013 I really started to put my focus on heavy lifting and made big changes to my workout program\split and nutrition.

 

The picture on the left in 2012 I was around 128lbs and the pictures on the right was a few weeks ago at around 142.
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The picture on the left is from 2014 and the picture on the right is a snap from last week. A little side note- I’m really digging Snapchat and I’m sharing a ton of my meals, work life and lot’s of other fun stuff!! Just search for jennpedefit. I would love for you to connect with there too 🙂

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I realize that in this post I’m talking quite a bit about weight, particularly mine.

I just wanted to show that the scale can go up and you can look completely different and by different I mean lean, toned, muscular or whatever you choose to call it. So the number on the scale does not give this perspective.

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I’m not a big fan of the scale and have been even getting away from using the scale as a progress measurement tool with my clients. I take more of a habits based and non scale victory approach because when long term habits are doable and consistent they will lead to fat loss and\or muscle gain.

How did I do it? Eat more food- by the way of carbohydrates and slowly increasing calories, lifting heavier and continually improving my nutrition. Playing around with amount, quality, and food split while cycling my workouts. As some of these variables change some things do stay consistent, like being consistent with my program and nutritional guidelines. Now consistent does not mean perfect. I pride myself for hanging out in the ‘grey’ area or what some people call moderation and do the same for all of my clients. I make lifting weights a priority and do so 3-4 days a week and vary the intensity, volume and frequency of my training. The other days might involve some hiit, bodyweight circuits and sprints depending on the program I’m in and what my goals are.

What am I doing right now? I’m cycling my nutrition by the way of carbohydrates and adding in more HIIT and steady state cardio into my program while still lifting 3 days a week. These are some of the strategies I’m using with my Lift To Get Lean online boot camp clients right now and they are getting amazing results!!

What’s my plan for the future? In about a month or so I’m going to switch up my workout program into a heavier lifting phase, decrease cardio and slowly increase calories back up again to work on building more muscle.

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Heads up ladies!! I am starting a waitlist for my next round of Lift To Get Lean online boot camp. It’s going to roll out towards the end of March and for the next few weeks I will be sending out free LTGL workouts, recipes, nutrition and mindset hacks.

You can sign up for all of these freebies + you will be the first to know and get early access on early bird pricing by clicking HERE 

 

XO,

Jenn

Can You Strength Train For Fat Loss??

Yesterday I had lunch with a good friend who recently just finished my Summer Shred Online Boot Camp and is now running through her second round of it 🙂 So proud of her!! She said she feels much stronger, lost several inches and her clothes are fitting better already!!

Since we know each other really well I asked for her honest feedback about the program. Her exercise background is in running and we did work together for several months doing one-on-one training after her second child and she had amazing results. She has a career, husband and two beautiful girls to look after. Basically she’s a very busy woman!!

She loved the ease of using the online app with all of the workouts programmed for her in her calendar, daily workout reminders and being able to track her workouts to see how she’s progressing. The workouts fit into her busy lifestyle and she even worked out in a hotel gym which was a first for her because she knew exactly what to do and felt comfortable doing it!! But the main thing she talked about was how much “cardio” she felt like she was getting even though she was weight training. A feeling familiar to her from hitting the pavement but not lifting weights. I smiled because this was the intent of the program!!

There are so many ways to increase the intensity and burn of a workout. It’s hard to pick one but programming workouts for my clients is one of the things I love about my job 🙂

 

So How Do You Strength Train For Fat Loss?

1.Place the emphasis on compound movements and larger muscle groups like push ups, squats, pull ups, deadlifts, and rows. By focusing on these movements you create a more metabolically demanding-aka more fat burning workout and use a ton of muscle.

  1. Lift heavy!! Now this is going to be different for everyone. Make sure that the last few reps are challenging but always keep good from. If you can do more than the listed number of reps you should increase your weights.
  1. Use combination exercises, circuits and complexes.

 

Combination exercises are two exercises paired together, usually and upper and lower body paired together. Some examples are Db Thrusters,Renegade row, Step up with single arm press.

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  1. Circuits are several exercises in a row and you move quickly from one to the next. The best way to program a circuit is to alternate a push, pull core, and lower body exercise so that the whole body gets worked. It decreases the risk of muscular imbalances by not allowing one part of the body to get over worked. Plus it allows one body part to work while the other is resting so the overall work capacity is increased.
  1. Complexes are several exercises strung together as one and the goal is to complete the whole complex before resting. Complexes can be done for time or for a certain amount of sets using Db’s, a barbell or even your own bodyweight. Complex workouts are typically shorter in nature and are perfect for the days you need a quick sweat session!! I love programming complex’s at the start of my fat loss clients training sessions 🙂

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There are many way to program a strength workout for fat loss but these are some of my faves!

Here’s a quickie Metabolic Strength Circuit from my Summer Shred Online Boot Camp, Phase 1-Week#1

Remember to always get the consent of a doctor before you start a new exercise program 🙂

Circuit #1 x’s 3 sets

Plank and Db Row- 8 L|R

Db Push Press- 10

Db Elevator Squats-10

Circuit #2 x’s 3 sets

Db Walking Lunges- 15 L|R

Up and Down Plank- 10 total

Db Glute Bridges (heavy)- 15

Finisher: Power Jacks :20 ON :OFF x’s 4

By the way! I am offering for an amazing online fitness special for the entire month of June!!

My custom VIP one-on-one online training and nutrition combo packages are BUY ONE GET THE NEXT MONTH FREE!! 

Are you working out consistently, eating “healthy” and you’re still not seeing the results you desire? Or are you just ready to take things to the next level and want to see incredible results? Either way this is the opportunity for you to jump on now!! 

My online clients have been getting amazing results and love the ease, custom program design, accountability, structure and results that my VIP online training provides them.

After our initial one-on-one phone assessment I will customize a workout and nutrition program that fits your goals and lifestyle. I will provide you with a progressive approach to strength training along with a habits and physique oriented based approach to nutrition that will bring you superior results.

 Because I strongly believe there is no one sized fits all approach to fitness and nutrition!!

I am excited to work with you and can’t wait to celebrate your achievements together!!

Please fill out the contact form for more details. Space is limited because I like to give my clients the perfect amount of attention that is required to make them successful!! 

XO, Jenn