JS Fitness

As busy women, time is one of our most precious commodities. And when it comes to exercise, sometimes we just need to get in, get out and just get it done. That’s why the strength programs in the Strong for Summer Challenge have been designed to be as efficient as possible. ✅ at home workouts- no commute, enough said✅ no fussy equipment- just a miniband and dumbbells (or use whatever you have at home) and you’re golden ✅ supersets so you maximize work time✅ optional warm-up and cool-down- some people love this part of the workout, others loathe it and it’s totally ok to skip it if you want✅ simple movements- you don’t waste time trying to figure out what you need to do. We stick to the basics because they work. 6 weeks12 strength workouts6 workouts of your choiceSweatAccountabilitySupport Consistency Let’s do this! Registration is open. We start July 3! https://www.jstrakerfitness.com/resources-courses

Your vagina will do the splits when you give birth- thank you @mommyberrieshealth for this amazing analogy. ⁣⁣Got your attention now?⁣It’s true though.⁣⁣𝗬𝗼𝘂𝗿 𝗽𝗲𝗹𝘃𝗶𝗰 𝗳𝗹𝗼𝗼𝗿 𝗶𝘀 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝘀𝘁𝗿𝗲𝘁𝗰𝗵 𝘂𝗽 𝘁𝗼 𝟯𝘅 𝗶𝘁’𝘀 𝗹𝗲𝗻𝗴𝘁𝗵 𝗱𝘂𝗿𝗶𝗻𝗴 𝗮 𝘃𝗮𝗴𝗶𝗻𝗮𝗹 𝗯𝗶𝗿𝘁𝗵.⁣⁣I don’t say this to scare you, which I most definitely was petrified of during my pregnancies. I say this to inform you- ⁣𝗞𝗻𝗼𝘄𝗹𝗲𝗱𝗴𝗲 𝗶𝘀 𝗽𝗼𝘄𝗲𝗿. ⁣⁣And I also say this to let you know that there are lots of things you can do, during your pregnancy, to prepare your pelvic floor and mind to help accommodate this stretch. ⁣⁣Because as @mommyberrieshealth says, you wouldn’t just jump into a splits competition…You’d likely prepare for it. ⁣⁣Let me help you prepare your vagina to do the splits in Strong Mom to Be. ⁣⁣𝗥𝗲𝗴𝗶𝘀𝘁𝗿𝗮𝘁𝗶𝗼𝗻 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗝𝘂𝗻𝗲 𝘀𝗲𝘀𝘀𝗶𝗼𝗻 𝗶𝘀 𝗻𝗼𝘄 𝗼𝗽𝗲𝗻. 𝗪𝗲 𝘀𝘁𝗮𝗿𝘁 𝗝𝘂𝗻𝗲 𝟲. ⁣⁣Contact @twpfitness to claim your spot. Payment for the session is required to secure your spot. ⁣⁣OR download their app, log in, look under events and register. Easy peasy. ⁣⁣Questions? Drop them below. ⁣⁣Know someone who could benefit? Share this post or tag them. ⁣⁣

*𝗔𝗽𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 𝗮𝗿𝗲 𝗼𝗽𝗲𝗻 𝗳𝗼𝗿 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴*⁣⁣During pregnancy, it’s very rarely the body that needs convincing to adapt, shift, change or modify, it’s the mind. ⁣⁣Your body might tell you it’s not comfortable with that deep squat. Your mind might say it’s ok. You’re strong. You can do this. ⁣⁣Your body might tell you that it can’t keep up with the speed you’re moving at. Your mind might say to keep pushing. Just 10 more seconds or 2 more reps. ⁣⁣Your body might tell you that plank is too hard for it right now. Your mind might tell you to suck it up and keep pushing. ⁣⁣Your body might tell you that spending time on mobility feels good. Your mind might tell you that kind of movement doesn’t count. ⁣⁣Your body might tell you that it needs to rest. Your mind might say that’s just an excuse or you can rest when you’re dead. ⁣⁣Sweaty workouts can be great, the most difficult variation of a movement might be a good option, resting tomorrow might work for you but is it your body telling you that, or your mind, athlete brain or ego?⁣⁣When we work together, you will learn how to listen to your body, what to listen for and how to make changes that respect what your body is telling you, with no judgement or expectation, every time you show up to move your body. ⁣⁣Interested in more? Hit the link in my bio to apply for prenatal personalized coaching. Applications are open now. ⁣⁣⁣⁣#ppacoach #pregnancyandpostpartumathleticism #strongmomtobe #jsfitness #jstrakerfitness⁣🎥@davidyateman360

This conversation has come up multiple times over the past week with clients so I thought this little reminder deserved a space on the grid. ⁣ ⁣ There are so many factors that play into how we feel when we move our bodies, especially during pregnancy and postpartum. ⁣ - maybe you got your period⁣ - maybe you aren’t sleeping⁣ - maybe sickness is running rampant through your house⁣ - maybe you have nausea and can’t keep anything down⁣ - maybe you’ve just gone back to work⁣ - maybe _____________ (fill in the blank with whatever you need here)⁣ ⁣ And it is 100% ok to scale back or slow down when that is what your body needs. ⁣ ⁣ I promise that in doing so, you will get further ahead in the long run than you ever will by powering through. ⁣ ⁣ Drop a ❤️ below if you agree. ⁣ ⁣ #kelownafitness #kelownamoms #kelownamom #jstrakerfitness #jsfitness #strongmomtobe #postpartumfitness #pregnancyandpostpartumathleticism #ppacoach #pregnancyandpostpartumathleticismcoach ⁣

Helping pregnant and postpartum people feel strong and capable in their bodies, in ways that work for them, is my jam.⁣ ⁣ And I feel continually blessed that this passion has allowed me to meet and work with so many amazing people, like Evie. ⁣ ⁣ If you’re interested in working with me during pregnancy and postpartum, I am taking new clients both online and in person. Send me a message if you have questions or want to chat more. ⁣ ⁣ #jsfitness #strongertogether #strongmomtobe #kelownafitness #kelownamoms #kelownamom #kelownabc #pregnancyandpostpartumathleticism #ppacoach #pregnancyandpostpartumathleticismcoach

Strong Mom to Be is a strength and conditioning class specifically for pregnant people. ⁣ ⁣ Here’s a sneak peak at what class looks like:⁣ ⁣ 🤰🏽Each class starts by checking in with how everyone is feeling. ⁣ 🤰🏻We then move onto some diaphragmatic breathing and core breathing in positions you may labor and give birth in. ⁣ 🤰🏼Next we move onto mobility and gentle movement again to practice movements you may use during labor and in your postpartum recovery. ⁣ 🤰🏽From there we move onto some glute and core work.⁣ 🤰🏿Next we head down to the weights and do some full body strength sets. ⁣ 🤰After that we get into conditioning or cardio. ⁣ 🤰🏻We finish the movement portion of each class with some stretching, relaxation and learning how to let go of tension in the pelvic floor in different birth positions. ⁣ 🤰🏾The last 10-15 minutes of class is for education/discussion around a different topic. This could include things like meditation, postpartum recovery, what the pelvic floor is, controlling your environment for labor and birth- truly whatever the group has questions about and will benefit them during this time. ⁣ ⁣ You will be challenged physically and mentally during class but you will also be encouraged to do it in a way that works for you on that day and that will leave you feeling energized. ⁣ ⁣ Join us Tuesday nights at 6:30pm at @twpfitness. The next session starts this week. ⁣ ⁣ Questions? Drop them below. ⁣ Know someone who could benefit from the class? Tag them or share the post with them. ⁣ ⁣ #twpfitness #teamtwp #jsfitness #jstrakerfitness #strongmomtobe #kelowna #kelownamom #kelownabc #kelownamoms #kelownabirth #prenatalfitness #pregnancyandpostpartumathleticism #pregnancyandpostpartumathleticismcoach #ppacoach

I often get asked which movements are safe during pregnancy and which ones aren’t.⁣ ⁣ If you’ve been wondering that, I’ve got you covered with a new FREE download. ⁣ ⁣ Learn what the current Canadian guidelines say for exercise during pregnancy, what listen to your body could mean and I even bust a few common prenatal fitness myths. ⁣ ⁣ Check out the FREE downloads link in my bio to get your copy. ⁣ ⁣ #prenatalfitness #strongmomtobe #jstrakerfitness #jsfitness #kelownamom #kelownamom #kelownabirth #kelownafitness #kelownabc #kelownaliving

⁣1 common misconception about giving birth is that your pelvic floor pushes your baby out. In fact your uterus does most of the work and your pelvic floor just needs to get out of the way. ⁣ ⁣ Learn:⁣ ⭐️ tips to facilitate relaxing your pelvic floor⁣ ⭐️ pushing techniques⁣ ⭐️ labour and birthing positions⁣ ⭐️ pain management⁣ ⭐️ postpartum recovery ⁣ and so much more in Birth Prep 2.0- a 4-week, self paced, online birth prep course developed with pelvic health physiotherapist, @kelseyvalentinept ⁣ ⁣ Link in bio to check it out. The first meet up is scheduled for October 5. ⁣ ⁣ #birthpreparation #birthplan #postpartumrecovery #birthtips #onlinebirthprep #birthprepcourse #laboranddelivery #pelvicfloor #postpartumplan #kelowna #kelownamoms #kelownanow #kelownafitness

Meet Chelsea!⁣ ⁣ Her journey with me began with Birth Prep 2.0, and I am so glad that it did. ⁣ ⁣ She was one of the first people to take Birth Prep 2.0 and join Strong Mom to Be and it has been an absolute pleasure to support her in her journey, challenge her and watch her crush her goals. ⁣ ⁣ Thank you Chelsea for trusting @kelseyvalentinept and I with your prenatal education and fitness. ❤️❤️❤️ ⁣ ⁣ If you’re looking for support during pregnancy and postpartum click the link in my bio to learn how we can work together. ⁣ ⁣ #strongmomtobe #kelownafitness #kelownanow #kelownabc #kelownamom #westkelowna #jsfitness #strongpregnancy ⁣ ⁣

You may have been told that you need to train for labor or that giving birth is a marathon. ⁣ When people sign up for a marathon they train for it, but how do you train for an event that might be longer than 24 hours?⁣ Truth? You don’t or at least not in the same way. You can’t and you don’t need to.⁣ ⁣ You can:⁣ - educate yourself on what is happening in your body⁣ - surround yourself with a support team⁣ - learn how to leverage your body to help you birth your baby⁣ - prepare mentally⁣ - control what you can and let the rest go⁣ ⁣ In Strong Mom to Be, you get opportunities to not only stay strong and move your body in ways that feel good, but you practice mentally and physically preparing. ⁣ ⁣ In my newest blog post I share 4 ways you can use fitness to help you prepare mentally and physically for labor and birth. ⁣ ⁣ Link in bio to learn more. ⁣ Strong Mom to Be starts tomorrow @twpfitness! Are you in?⁣ Contact them to claim your spot or head to their app to register. ⁣ ⁣ What did you do to prepare mentally and physically for labor and birth?⁣ ⁣ #prenatalfitness #birthprep #birthpreparation #pelvicfloor #pelvicfloorexercises #pregnancypelvicfloor #pregnancyfitness #birthpositions #laborandbirth #pregnancyandpostpartumathleticism #ppacoach #strongmomtobe #strongpregnancy #fitpregnancy #fitpregnancyjourney #teamtwp #strongmomtobe #jsfitness #kelownamoms #kelownanow #kelownabc #kelownaliving

During pregnancy, it’s very rarely the body that needs convincing to adapt, shift, change or modify, it’s the mind. ⁣⁣Your body might tell you it’s not comfortable with that deep squat. Your mind might say it’s ok. You’re strong. You can do this. ⁣⁣Your body might tell you that it can’t keep up with the speed you’re moving at. Your mind might say to keep pushing. Just 10 more seconds or 2 more reps. ⁣⁣Your body might tell you that plank is too hard for it right now. Your mind might tell you to suck it up and keep pushing. ⁣⁣Your body might tell you that spending time on mobility feels good. Your mind might tell you that kind of movement doesn’t count. ⁣⁣Your body might tell you that it needs to rest. Your mind might say that’s just an excuse or you can rest when you’re dead. ⁣⁣Sweaty workouts can be great, the most difficult variation of a movement might be a good option, resting tomorrow might work for you but is it your body telling you that, or your mind, athlete brain or ego?⁣⁣In Strong Mom to Be you will learn how to listen to your body, what to listen for and how to make changes that respect what your body is telling you, with no judgement or expectation, every time you show up to class or move your body. ⁣⁣Join me next Tuesday for Strong Mom to be at 6:30pm @twpfitness in Kelowna for this 4 week prenatal fitness class. Contact TWP to register or sign up through their app. ⁣⁣#teamtwp #twpfitness #athletebrain #ppacoach #pregnancyandpostpartumathleticism #strongmomtobe #jsfitness ⁣🎥@davidyateman360

The internet is full of information- and some of it is great, and some of it is complete garbage. ⁣ ⁣ If you’re looking for individualized advice on how to move your body, in a way that works for you, check out my upcoming workshop 𝗣𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆 & 𝗕𝗶𝗿𝘁𝗵: 𝘁𝗵𝗲 𝗰𝗼𝗿𝗲 𝗮𝗻𝗱 𝗽𝗲𝗹𝘃𝗶𝗰 𝗳𝗹𝗼𝗼𝗿 with Mel from @mommyberrieshealth and 𝗦𝘁𝗿𝗼𝗻𝗴 𝗠𝗼𝗺 𝘁𝗼 𝗕𝗲, a 4 week prenatal fitness class. Both offerings are happening in July @twpfitness . Hit up TWP to register. ⁣ ⁣ You are worth more than black and white advice throughout your pregnancy and you deserve to be supported by someone who takes your individuality into account. ⁣ ⁣ #kelowna #kelownabc #prenatalfitness #pregnancyfitness #jsfitness #pregnancyandpostpartumathleticism #kelownamoms #kelownafitness #kelownaliving

Sit-ups can be a great, functional movement to strengthen your core.⁣ ⁣ But what do you do if you’re pregnant and:⁣ A) you don’t want to do sit-ups anymore?⁣ B) sit ups are uncomfortable or painful?⁣ C) you physically can’t do a sit-up anymore?⁣ ⁣ You change or modify and here are three movements you could choose to do instead. ⁣ ⁣ If you’re looking for more options for prenatal fitness, with all kinds of options that can work for your body to strengthen your core, check out 𝗦𝘁𝗿𝗼𝗻𝗴 𝗠𝗼𝗺 𝘁𝗼 𝗕𝗲. 𝗧𝘂𝗲𝘀𝗱𝗮𝘆s at 𝟲:𝟯𝟬𝗽𝗺 𝗮𝘁 @twpfitness . 𝗪𝗲 𝘀𝘁𝗮𝗿𝘁 𝗝𝘂𝗹𝘆 𝟮𝟲. ⁣ ⁣ ⁣Or, join @mommyberrieshealth and I for an evening all about your pelvic floor and core during pregnancy- July 17 from 6:30-8:30pm at TWP Fitness. ⁣ ⁣ Contact TWP to register for both options. ⁣ ⁣ Questions? Drop them below. ⁣ ⁣ #strongpregnancy #prenatalcore #fitpregnancy #prenataljourney #pregancyfitness #prenatalworkout #prenatalworkouts #prenatalworkoutvideos #diastasisrecti #strongmomtobe #jsfitness #kelowna #kelownanow #teamtwp #kelownamoms

Diastasis Recti gets a lot of attention during pregnancy and postpartum and I think it should, but not because it’s something to be afraid of.⁣ ⁣ It should be shouted from the rooftops how amazing the pregnant body is and how it adapts and changes to grow another human being. ⁣ ⁣ That friends, is what Diastasis Recti is. It is a change or an adaptation that happens during pregnancy to make room for a growing baby. Amazing right?!⁣ ⁣ You can not prevent it. ⁣ ⁣ You can not change how much your abdomen expands or your abdominals separate. ⁣ ⁣ What you might notice is that it becomes harder to move in certain ways as your belly grows. ⁣ ⁣ And you might notice that your abdomen looks different or has a ridge down the middle when you try different exercises. ⁣ ⁣ If you see this or notice this, it does not mean scrap all core exercises. ⁣ ⁣ It means those movements, or the way you’re doing them, isn’t working for you anymore and you might want to find other ways to strengthen your core or to adapt those movements so you feel strong and maybe don’t notice the ridge or dome along your belly.⁣ ⁣ We’re going to cover diastasis and modifications in depth during our workshop Pregnancy & Birth: the Core and Pelvic Floor with @mommyberrieshealth on July 19 @twpfitness ⁣ ⁣ And if you’re looking for guidance to keep moving your body in ways that serve you throughout your pregnancy, join me for Strong Mom to Be, a 4 week prenatal fitness class that starts July 26. ⁣ ⁣ Register for both @twpfitness ⁣ ⁣ #kelownamom #kelowna #kelownanow #kelownabc #teamtwp #jsfitness #pelvicfloorexercises #diastasisrecti #strongmomtobe ⁣ ⁣ ⁣ ⁣

I’d love to be able to tell you that returning to fitness postpartum and navigating pelvic floor symptoms was a linear process. ⁣ ⁣ That you’d just build up day after day and everything would be sunshine and rainbows forever and ever. ⁣ ⁣ The truth is it’s never that predictable and it’s never linear. There might be setbacks. There might be new symptoms or a reoccurrence of old symptoms. ⁣ ⁣ And you know what? This is normal. ⁣ ⁣ You didn’t do anything wrong. You didn’t make any mistakes. And you are not alone. ⁣ ⁣ Returning to exercise postpartum is a journey and I want to prepare you with all the tools, so if you do experience setbacks or symptoms, you have some ideas of what you can do to move forward or alleviate your symptoms. And if you don’t know or you’re unsure or you just want to vent or bounce ideas off someone, I’ve got you.⁣ ⁣ Looking for postpartum support like this? Send me a message. I’m currently accepting in person and online 1:1 clients. ⁣ ⁣ Was your postpartum experience linear? I’d love to know what your experience was like. Drop a comment and let me know. ⁣ ⁣ #postpartumbody #postpartumfitness #pregnancyandpostpartumathleticism #ppacoach #ygkfitness #ygkfitnesscommunity #ygkmoms #jsfitness #strongertogether

Building strength is a long game. ⁣ ⁣ A game where you show up day in and day out and repeat the basics over and over again. ⁣ ⁣ A game where 1% is something to celebrate. ⁣ ⁣ A game where you might not notice the changes or the improvements at first glance but when you look back or track your changes you see the improvements over time. ⁣ ⁣ This summer I started showing up twice a week, by doing the At Home Strength Program, with a goal to simply get stronger. It wasn’t perfect. Some weeks were better than others. Some days better than others. But consistency always pays off and today I saw it. For the first time since this summer I attempt to squat with my 50lb dumbbells this morning in Strong & Fierce. But first I had to get them up. It wasn’t pretty but I got them! And you can be sure I celebrated that win. ⁣ ⁣ If your goal is to get stronger but you’re not sure where to start, check out the At Home Strength Program. Get access to the program when you purchase either the month unlimited or auto-renew membership. Each month you get 2 self-paced programs to progress through the basics on your own time. And it just so happens the unlimited memberships are on sale until Wednesday. Head to my website for details and to purchase your membership. ⁣ ⁣ Whatever your wins are today, celebrate them friends. Here’s to getting Strong Together! Happy Saturday!⁣ ⁣ #ygk #ygkfitness #strongmoms #strongmom #strongertogether #ontariofitness #kingstonontario #jsfitness #strongathome

𝗝𝗼𝗶𝗻 𝘂𝘀 𝘁𝗵𝗶𝘀 𝗦𝘂𝗻𝗱𝗮𝘆, 𝗡𝗼𝘃𝗲𝗺𝗯𝗲𝗿 𝟳 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗹𝗮𝘀𝘁 𝗼𝘂𝘁𝗱𝗼𝗼𝗿 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝗼𝗳 𝘁𝗵𝗲 𝘀𝗲𝗮𝘀𝗼𝗻. ⁣ ⁣ Get some fresh air, enjoy the beautiful view and connect with other women. ⁣ ⁣ Sunday, November 7, 8:30am⁣ ⁣ Link in bio to register. ⁣ ⁣ 𝗕𝘂𝘁 𝘁𝗵𝗮𝘁’𝘀 𝗻𝗼𝘁 𝗮𝗹𝗹 𝗳𝗿𝗶𝗲𝗻𝗱𝘀, 𝘄𝗲 𝗮𝗿𝗲 𝗺𝗼𝘃𝗶𝗻𝗴 𝗜𝗡𝗗𝗢𝗢𝗥𝗦!⁣ ⁣ Starting Sunday, November 21 we are moving indoors to @finebalancebrewing for a 45 min core/conditioning class.⁣ ⁣ Class sizes will be kept small to allow for social distancing and all local health guidelines will be followed. ⁣ ⁣ Link in bio to snag your spot. ⁣ ⁣ Let’s finish 2021 Stronger Together team!⁣ ⁣ #ygk #kingstonontario #ygkfitness #ygkmoms #supportlocal #strongertogether #postpartumfitness #pregnancyandpostpartumathleticism #lakeontariopark #outdoorworkouts #momandmeworkout #prenatalfitness ⁣

Birth Prep 2.0 is back!

𝘽𝙞𝙧𝙩𝙝 𝙋𝙧𝙚𝙥 𝟮.𝟬 𝙞𝙨 𝙗𝙖𝙘𝙠 𝙖𝙣𝙙 𝙧𝙚𝙖𝙙𝙮 𝙛𝙤𝙧 𝙧𝙚𝙜𝙞𝙨𝙩𝙧𝙖𝙩𝙞𝙤𝙣!⁣ ⁣ 1 common misconception about giving birth is that your pelvic floor pushes your baby out. In fact your uterus does most of the work and your pelvic floor just needs to get out of the way. ⁣ ⁣ Learn tips to facilitate relaxing your pelvic floor, pushing techniques, labour and birthing positions, pain management, postpartum recovery and so much more in this 4-week, self paced, online birth prep course developed with pelvic health physiotherapist, @kelseyvalentinept⁣ ⁣ Head to www.jstrakerfitness.com to check it out. Click on courses and then select Birth Prep 2.0. ⁣