✅How to not lose all of your progress on vacation or with events…

I know it can be very stressful staying on track with events and life.

Here’s a few tricks I use to stay on track.

Pre plan. Decide if you are going to stay on track if you want to increase your calories for the event. 

Prioritize Protein at each meal. Usually carbs and fats take care of themselves but hitting your protein goal can be a bit more challenging when on the go. 

Be forgiving of yourself. If you don’t do quite as well as you hoped that’s ok. But don’t dwell on the mistakes you made, learn from them and move on.

Hope this helps.

Jess

#cda #gym #postfalls #personaltrainer #weightlifting 

🤷‍♂️End of the day and way short on your Protien goal?

This is my quick hack to hitting my Protien goal without messing up the rest of my macros…

If you change nothing else about your diet this puts you 20-40 grams closer to your protein goal

Hope this helps.

Jess

#cda #gym #postfalls #personaltrainer #weightlifting 

Rons Testimonial and amazing Results at TruFit

Ron is down over 30lbs and 10inches on his waist!

He loves how much better he feels, more energy, strength, endurance and health!!

He even just completed a 5k!!!

Way to go Ron!!!

✅Banded Flys

No bale machine? No problem banded flys are a great alternative, they are also great if you are traveling and do not have access to weights.

Hope this helps.

Jess

#cda #gym #postfalls #personaltrainer #weightlifting 

✅ Banded low to high 

Great core exercise also great for improving your swing as well!

Hope this helps.

Jess

#cda #gym #postfalls #personaltrainer #weightlifting 

✅Staggered Stance Deadlift

Great for isolating each leg, also great for core and balance.

Keep feet about shoulder width apart. I like to use a line on the floor to help me line up my feet.

70% of the work is being done with the leg being trained, the other leg is 30%

Hope this helps.

Jess

#cda #gym #postfalls #personaltrainer #weightlifting 

So I messed up…..

Totally ran out of my prepped food this week!

So went to Walmart they have pre sliced and weighed out deli turkey.

Paired with Dave’s thin sliced bread the macros are as follows

8oz deli turkey and 2 slices of thin wheat bread.

380 calories 

46 grams of protein 

38 grams of carbs 

4 grams of fat 

Not bad for absolutely zero prep work or time.

Hope this helps.

Jess

#cda #gym #postfalls #personaltrainer #weightlifting 

✅Kim shares her experience at TruFit 

Kim loves how Effective the training sessions are.

She’s has gotten so much stronger and improved her overall health and general fitness levels.

Way to go Kim!!!

Hope this helps.

Jess

#cda #gym #postfalls #personaltrainer #weightlifting 

✅Reverse Hyper

Great warm up or primer movement 

Great for developing posterior chain,

Also great for spinal decompression.

I like to do 10-12 reps 3 sets before doing a lower body training session.

Hope this helps.

Jess

✅Leg extension Tips

Make sure you start with tension 

Make sure your seat is at the correct height 

Make sure you extend your legs all the way at the top. Choosing the correct weight is very important.

Focus on not using momentum at the bottom.

Hope this helps.

Jess

#cda #gym #postfalls #personaltrainer #weightlifting