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

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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

 

 

 

 

 

 

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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Low Carb Chocolate Protein Smoothie Recipe

If you are looking for a super healthy and craving crushing recipe, this is it!! Especially if you love chocolate 🙂

Low Carb Chocolate Protein Smoothie

5oz unsweetened almond milk

1 scoop chocolate protein powder

2-3 big handfuls of greens (fresh or frozen)

1t. cinnamon

2 T. stevia (optional)

1\4 cup cottage cheese

2 T. Nut Butter or 1\2 small avocado

1T. unsweetened cocoa powder

1 C. Ice

Put all ingredients in blender and mix together. Add more ice depending how thick you like your protein shakes.

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