Thursday, January 29, 2009


As a mom you are constantly surrounded by germs and sickness. The kids bring everything home for daycare and school, you pick things up at work and the public transit. During the dead of winter it is inevitable, you will probably catch a little virus. This is no excuse to fall off of your mom fitness and nutrition program though. Don't sabotage your results, this is a time to embrace your nutrition to help fight the virus. Make sure you are eating lots of veggies and food rich in vitamin C. Now as for your workout, I am not saying go and pump out 50 push ups. This is time for modification and gentle circulation, not the time for fat loss or muscle building. If you remain slightly active your exercise will be much easier after your virus has cleared. You have stayed on your schedule.

Let's reflect on what happens to your body when you feel sick- You cough or sneeze pulling your head and chest forward and collapsing at your abdomen. Therefore you can perform chin retraction, pec stretching and overhead reaching to counteract the tightness resulting from a cough or sneeze. You will automatically curl into a ball (fetal position) when sick, so it is important to keep you hip flexors stretched out as well and try to be aware of hunching your shoulders. Just be aware of your body and I guarantee when the time comes to perform intense exercise again you will be a step ahead.

My Workout-Today I have a virus so after work I did some foam rolling and stretching, and performed a front plank so I don't get too lazy in the belly and glut bridges. This was gentle and I feel a little less run down.

Monday, January 26, 2009


I tried to take my eldest daughter downhill skiing on the weekend, well it was minus 25 degrees with the windchill. We tried our best to get out, but after 2 runs she was shivering and I was not going to fight it. I had to get out, the weather is killing us and we all have cabin fever. At least we tried and got to spend time together with one of her friends that joined us.

I had a great fat loss workout today and incorporated some much needed psoas (hip flexor) strengthening. My warm up; shoulder wall press, arm and leg swings, modified inchworm, psoas stretching, glut bridges, front plank up to 2 minutes, side plank leg lift, rotational plank. My fat loss workout 20 second work intervals 10 second rest intervals- my 8 exercises- front chop with kettle bell, squat high pull each side, kettle bell cleans each side, squat alternating press, cross body swing from lunge position both sides. I performed a few more post rehab exercises and an abdominal workout- stability ball toe taps, stability ball pull ins, 1 leg extended sit ups, single leg raise and lower.

Today I have prepared a free starter fat loss workout for new mothers. It will be included as a bonus when you sign up for my newsletter above. If you already receive the newsletter and wish to receive this FREE FAT LOSS Workout please contact me through the comments section and I will get it too you.

Wednesday, January 21, 2009

What I Learned From My Children

After a busy weekend concerning my Nana's funeral I am back on track today. I had a great little mom fat loss workout using 20 seconds work and 10 seconds rest Tabata intervals.

My Workout: push ups, modified pull ups, front chops, jump squats, dumb bell lunge cross over, lateral lunge, squat alternating dumb bell press, explosive push ups. 3 rounds with 1 minute rest in between circuits.

I had some friends drop by on Monday, some were mothers with babies, some newly weds and some single and looking. It made me reflect on how different my life has become from some of my friends in a very short amount of time. I say Friends are Friends and I will always support them, but what I have realized as I have changed. It sounds like an obvious comment, but I have changed in more ways than I thought by becoming a parent. This was brought to my attention as we did a personality quiz together. My answers today (with children) were way different than what I would have answered say 3 years ago. I have become more vulnerable, less patient of non family members, more self aware as I am accountable to my husband and raising my children. I am less confident overall as I look at life as a bigger picture (not a bad thing). I also realized I can feel momentarily ugly (like all women do) and my daughter still thinks I look like a princess. I can recover from little low much more quickly a) because I am grateful for what I have and b) my mood affects my children. My feelings are less guarded and I am more socially aware. This is how motherhood has changed me and how I have learned this from my children. I do attribute regular fitness to my positive thoughts and coping with motherhood. I am accountable to my health to allow me to care for my children.

Thursday, January 15, 2009


OK so no one picked up on it. Sled drags. Mamma's if you want to lose fat, plop your baby into a snow sled and perform 50 metre runs with baby behind you, work up to 10 of these and I guarantee you will notice something great happening to you.

My workout
- dynamics, 4 sets of pull ups- 2 with super band assistance and 2 without, 2sets of Y squats using a 20lb bar and 2 sets of explosive cable squat/high pull each arm.

My Nana passed away last night and it has been a long day of work and kids. She was 97 and a true inspiration for me. She was a great athlete playing golf well into her 90's and even got a hole in 1. She kept her competitive edge beating the pants off her friends in cards, and made a full recovery from breaking her pelvis at the age of 95. She weighed about 100 pounds in her prime, but man was she a strong woman. I will miss you Nana, love Jacqueline.

Monday, January 12, 2009


So if you read last days post you are probably wondering what can I use at home for a busy mom fat loss workout if I am not going to use a big bulky machine. It's simple- I'll give you 3 guesses- write in and let me know. I'll give you a hint, if your a mom you all have one.

Come on busy moms, post your answers. Be creative for the season- oh the season of fat loss.

Sunday, January 11, 2009

WAIST OF TIME-workout machines

Like anyone due diligence in necessary. In my research today I have come across an article written by an extremely popular free diet/fitness website directory. The article lists and rates the top 6 workout machines, which includes a list of over priced, bulky, electronic equipment. These machines are a waist of time, I cannot stand seeing an article like this. First of all they are marketed for fat loss which is a huge scam everybody knows fat loss results come from high intensity interval training best done with resistance, right--everybody knows this? Cardio is cardiovascular system training not fat loss training. Now anaerobic training is great for fat loss and improves your VO2 max as well. I read what members had written in regarding the articles and one person commented "it's too bad the only piece of equipment I can afford is a pedometer". In my mind this is their blessing in disguise, they can avoid suffering overuse injuries and waisting time and money on this type of equipment. (treadmills, elipticals, recumbent bikes). Mix up your workouts. Go over to and check out one of the holiday workouts posted, or check out the barbell workout posted last week for variety, time efficient, economical fat burning. So Moms don't fall prey to cardio equipment, all you need is a place to stand, some comfortable clothing and 12 minutes 3x/week for fitness results.

Wednesday, January 7, 2009


Subject: Weird News From Friends at Prograde

As you probably already know, Prograde Nutrition was started by a couple of fitness pros to be a resource for ethical trainers, such as myself. They created a company that I can have complete faith in recommending to you.

I think a lot of people in my industry were laughing behind their backs hoping they would fail. Well, not only have they silenced their critics, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.

Yes, the products are THAT good and they are that much in demand.

So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.

Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details I want to make sure you know about:

- Again, you receive 10.9% off all Prograde products.

- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:


- The website is refer to the side bar "nutritional supplements"

Oh, and you should definitely check out the Pre/Post Workout Recovery Drink- that's my favorite Prograde product. I've been using it and attribute my amazing workout recovery, even with nursing and sleepless nights.

Yours in health,

J Fit Fitness Consulting

PS- Remember, this Celebration Sale ends next Thursday, so be sure to order right away and take advantage of these BIG savings.

PLAN TO SUCCEED -Kick Ass Workout

Enjoying Santa

Hello to all busy moms. I am sure fitness and nutrition is on everyone's mind since the holidays. Here are some easy tips for program compliance.

1. PLAN AHEAD- meals- make a meal schedule and a grocery list to support it, then have the food in your house. Obvious solutions for busy mothers - easy 10 minute meals, use a slow cooker, make roast dinners because they are low maintenance.

2. PLAN AHEAD-workouts-decide how many workouts you are going to perform for the week. Try to schedule them onto certain days and then if you can pin point a time of day to get them done as well. I know life with a baby and/or toddler is not this cut and dry, but even if you complete 75% of what you set out to do for the week you will have some success. Obvious solutions for busy fit mothers are schedule 4 workouts for 20 minutes during baby/toddler nap time.

3. PLAN AHEAD-make a schedule for the rest of the household duties. As the busy Mother of the house it is your duty to organize the entire family. Delegate chores to toddlers and husbands when you can and work within your means to avoid becoming overwhelmed. This is more important than it sounds, if you are overwhelmed you will never be successful at a fitness program.

My Workout yesterday- This was a kick ass fat burning momma- All barbell 10 reps of everything except abs 20 reps and continuous.
Barbell good mornings, pushpress, deadlifts, full squat and press, modified pullups using barbell, (lye on floor)20 reverse ad curls with barbell in press up position, 10x reverse ab curl with alternating barbell chest press, 10x each leg 1 leg reverse ab curl with alternating barbell chest press, 5x each direction side reverse ab curls with barbell extended, good mornings, barbell cleans, barbell pushups, barbell abdominal roll outs 10x, barbell push press, barbell lunge 10x/leg, hang from barbell and pull knees to chest, barbell snatch lunge 5x/leg. EXHAUSTED. I challenge you then to try this and post it or write in to the blog.
2 sets of side grip full pullups with superband help 10x
I am going to do a stretch routine today as I have been up. since 2am with a sick baby.

Friday, January 2, 2009

SKIING With a Toddler

Today I took Kasia downhill skiing for the first time in her life. My legs were burning, just another reminder to change your program often and the best fitness program out there is the one your not on-due to adaptation. I was drenched with sweat just from pole pulling her to the rope tow. She has to go up and down the hill between my legs the whole time so I was basically in a low squat for about 4 hours- cannot wait for tomorrow. She was the smallest kid at the hill and got many comments. She has NO FEAR and was always wanting to go faster-glad I got her a helmet. I want to her to have a healthy and active life- this is all you can do for a child. Putting your child on a fitness regime/exercise bike or treadmill is insane, just get them moving. Now youth fitness experts are gearing away from specialized sport training at an early age and are using a much more multi disciplinary approach, getting young bodies moving in all directions. I have some knowledge in this area as I have read the International Youth Conditioning Association textbook and have yet to take the exam.

Thursday, January 1, 2009


My Workout- warm up, 10x 1 legged burpies, 20x kettle bell swings, 2x modified pullups, bent over rows, kettle bell clean and press, plank reach, side planks, ball plank floor toe tap, full squats, burpie shoulder press 15lb dumb bells, rotational plank. Go For It!!

Start your year off with this great little workout. Too advanced, start with this Furious 5, sign up for your free download. Too easy, Do It again! Burn that baby fat and get your body back.

Like I posted in my newsletter today, research has shown back and pelvic pain during and after pregnancy is independent of how you felt pre pregnancy. My thoughts on this NO SH*T caring for a baby is hard work and your body is still changing dramatically. You need recovery exercise and physical strength to endure what you are going through.

Like I mentioned in my last post I have been having a great time with my toddler. Today we are going ice skating for the second time and plan on going skiing on Saturday for the first time. I want to introduce her to all of her options to make sure she has the skills to live a fit and healthy life.

Do anyone have any new years resolutions? Please write in and post them.
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