JS Fitness

JS Fitness Stronger Together during pregnancy, postpartum and beyond.

07/18/2023

The first Postpartum Build class too place this morning! 😍

This is a 4 week program that runs Tuesday’s & Thursday’s from 9-10am.

There are still a few spaces available. To register please DM us or contact

There’s no right or wrong time to join Strong Mom to Be.⁣⁣Some people like to start as soon as they find our they’re pre...
05/24/2023

There’s no right or wrong time to join Strong Mom to Be.⁣
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Some people like to start as soon as they find our they’re pregnant.⁣
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Other people prefer to join in their second or third trimesters. ⁣
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Wherever you’re at in you’re pregnancy, you’re welcome and we will make sure you get the workout you need for where you are at in your journey. ⁣
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The next session starts June 6. Link in bio to join. ⁣
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Registration is open for the next session of Strong Mom to Be!⁣⁣The first class is in 2 weeks!⁣⁣⭐️ 4 weeks⁣⭐️ Tuesday ni...
05/23/2023

Registration is open for the next session of Strong Mom to Be!⁣
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The first class is in 2 weeks!⁣
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⭐️ 4 weeks⁣
⭐️ Tuesday nights ⁣
⭐️ 6:30-7:30pm⁣
⭐️ Prenatal specific strength and conditioning⁣
⭐️ Education⁣
⭐️ Community⁣
⭐️ Small class size to ensure individualized attention⁣
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Contact to register. ⁣
Or download their app, create an account, head to events and register yourself. ⁣
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Questions? Send them my way. ⁣
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Registration is open for the June session of Strong Mom to Be, Kelowna’s only prenatal fitness class.⁣⁣Join us Tuesday n...
05/18/2023

Registration is open for the June session of Strong Mom to Be, Kelowna’s only prenatal fitness class.⁣
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Join us Tuesday nights from 6:30-7:30 for this 4 week session and see how prenatal fitness can be more than just modifying exercises. ⁣
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Contact to register or download their app, head to events and sign up. ⁣
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Questions? Drop them below or send me a message. ⁣
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The May session of Strong Mom to Be starts next Tuesday, May 2 and runs for 4 weeks. ⁣⁣Each class includes:⁣⭐️ full body...
04/28/2023

The May session of Strong Mom to Be starts next Tuesday, May 2 and runs for 4 weeks. ⁣
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Each class includes:⁣
⭐️ full body strengthening⁣
⭐️ cardio⁣
⭐️ pelvic floor work⁣
⭐️ core strengthening⁣
⭐️ mobility⁣
⭐️ education⁣
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Plus the opportunity to connect with other women in the same stage of life. ⁣
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Contact to register. ⁣

Don’t waste a single minute more doing unnecessarily long workouts or down a Google rabbit hole looking for guidelines a...
03/29/2023

Don’t waste a single minute more doing unnecessarily long workouts or down a Google rabbit hole looking for guidelines and modifications.⁣
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The Stronger Together Membership is your one stop shop for workouts during pregnancy, postpartum and beyond.⁣
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Exercise with confidence, with workouts specifically designed to get you feeling stronger in pregnancy and postpartum, along with demo videos that will show you exactly how to get your workout done. ⁣
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Join now to save $10 off your first month. Offer expires April 5.⁣
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www.jstrakerfitness.com to sign up and learn more. ⁣
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Being active during your pregnancy has so many benefits both physically and mentally but the benefits don’t have to end ...
03/25/2023

Being active during your pregnancy has so many benefits both physically and mentally but the benefits don’t have to end there. ⁣
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When we work together, you can also use your workouts to help you prepare mentally and physically for labor and birth.⁣
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You will get the opportunity to practice all of the things you learn in your birth prep classes so you feel prepared and confident heading into this life changing event. ⁣
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Applications are open now for online prenatal personal training. ⁣
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I can’t wait for you to feel how strong, confident and prepared you can feel during your pregnancy. ⁣
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Head to www.jstrakerfitness.com to apply. ⁣
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**𝗔𝗽𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 𝗮𝗿𝗲 𝗻𝗼𝘄 𝗯𝗲𝗶𝗻𝗴 𝗮𝗰𝗰𝗲𝗽𝘁𝗲𝗱 𝗳𝗼𝗿 𝗼𝗻𝗹𝗶𝗻𝗲 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴**⁣⁣What we know about prenatal fitness is co...
03/24/2023

**𝗔𝗽𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 𝗮𝗿𝗲 𝗻𝗼𝘄 𝗯𝗲𝗶𝗻𝗴 𝗮𝗰𝗰𝗲𝗽𝘁𝗲𝗱 𝗳𝗼𝗿 𝗼𝗻𝗹𝗶𝗻𝗲 𝗣𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴**⁣
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What we know about prenatal fitness is constantly changing and evolving and I pride myself on staying up to date with the most current guidelines and research to ensure you get the best support during this incredible chapter of your life. ⁣
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I can’t wait for you to feel how strong and confident you can be during pregnancy. ⁣
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I currently have 1 spot available for online personal training. Head to my website to apply. ⁣

www.jstrakerfitness.com

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The last session of 2022 starts tomorrow and there is just 1 spot remaining!⁣⁣Contact  to claim your spot. ⁣⁣Questions? ...
11/28/2022

The last session of 2022 starts tomorrow and there is just 1 spot remaining!⁣
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Contact to claim your spot. ⁣
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Questions? Send me a message or drop them below. ⁣
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⁣The Christmas Cheer Up is back and we start December 1!⁣⁣Here’s how it works:⁣1. Attend a live class, do a prerecorded ...
11/28/2022

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The Christmas Cheer Up is back and we start December 1!⁣
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Here’s how it works:⁣
1. Attend a live class, do a prerecorded workout or do the At Home Strength Program. ⁣
2. Take a sweaty selfie. ⁣
3. Post it to the private accountability group and/or on social media. Each post counts as an entry. Be sure to tag me in your post and send me a screen shot if you have a private account. ⁣
4. At the end of December names will be drawn to win the prizes!⁣
- a month of the Stronger Together Membership for FREE⁣
- $25 gift card to
- $25 gift card to
- $25 gift card to
- $25 gift card to
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Let’s spread support, cheer and sweaty high 5s to one another as we get Stronger Together this holiday season. Drop a 🙌 if you’re in. ⁣


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If you’ve been waiting to purchase Birth Prep 2.0, now’s your chance to get a little add-on for FREE.⁣⁣➡️ to find out al...
11/25/2022

If you’ve been waiting to purchase Birth Prep 2.0, now’s your chance to get a little add-on for FREE.⁣
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➡️ to find out all the details. ⁣
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If you have any questions at all, drop them below or send or myself a message. ⁣
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Yes! ⁣You can strength train during pregnancy. ⁣You can get your heart rate up. ⁣You can sweat. ⁣You can work your core....
11/23/2022

Yes! ⁣
You can strength train during pregnancy. ⁣
You can get your heart rate up. ⁣
You can sweat. ⁣
You can work your core. ⁣
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And you can do it all with a community of likeminded women in Strong Mom to Be. ⁣
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The last session of 2022 starts next Tuesday. ⁣
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Contact TWP to claim your spot. ⁣
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Are you ready to finish the year strong?⁣⁣If you answered yes, join us in the Stronger Together Membership!⁣⁣The Stronge...
11/15/2022

Are you ready to finish the year strong?⁣
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If you answered yes, join us in the Stronger Together Membership!⁣
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The Stronger Together Membership is your one stop shop for online fitness for pregnancy, postpartum and beyond. ⁣
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⭐️ live group fitness classes- HIIT, High intensity Low Impact, Strength & Conditioning⁣
⭐️ on demand library- including all of the above plus prenatal, strength and core⁣
⭐️ monthly strength training program⁣
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Motherhood can be busy but the Stronger Together Membership makes it easy to fit exercise in whenever works for you with workouts ranging from 30-45 minutes in length. ⁣
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Click the link in my bio to learn more and join us. ⁣
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Hitting the easy button isn’t a bad thing during any stages of motherhood. In fact, I would go as far as saying it’s a n...
11/14/2022

Hitting the easy button isn’t a bad thing during any stages of motherhood. In fact, I would go as far as saying it’s a necessity, especially when we’re talking about exercising. ⁣
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𝗧𝗵𝗲 𝗸𝗲𝘆 𝗵𝗲𝗿𝗲 𝗶𝘀 𝗳𝗶𝗻𝗱𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝗲𝗮𝘀𝘆 𝗹𝗼𝗼𝗸𝘀 𝗹𝗶𝗸𝗲 𝗳𝗼𝗿 𝘆𝗼𝘂. ⁣
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For some people that means working with a coach.⁣
Others it’s having accountability from friends.⁣
Some need to go to the gym.⁣
Others love an online class.⁣
Some want a 20 min workout.⁣
Others want an hour. ⁣
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Let’s face it, when things are hard for us, we often procrastinate or skip it altogether. So while I said it’s important to make exercise easy, one might argue that it’s finding the ease in everything or as many things as possible. ⁣
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There is no right or wrong here. It’s finding out what works for you and what is easy for you and your life. ⁣
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For me right now, that looks like meal prepping all the food on Sunday but also eating the same things throughout the week. I used to eat different things for breakfast, which was easy then, but now it’s easier to just make one thing and eat it on repeat. I used to be an early morning exerciser, which was easy then, now I get it in during the day or while the kids are getting ready for school. I used to get a 30 minute workout in and that worked, and it still works now but I have more freedom to workout longer now if I want. ⁣
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As a coach, I want exercise to be easy for you and I work with all of my clients to develop a program that is manageable and realistic for what is going on in their lives now. ⁣
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I’m currently taking on one more 1:1 client, both online and in person. If you’re looking to get stronger during motherhood in a way that’s easy for you, send me a message and let’s chat. ⁣
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What do you do to make exercise easy for you? Or what does hitting the easy button look like for you?⁣
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I am just over a month into training for the biggest endurance race I have ever tackled. ⁣⁣This week we reassessed where...
11/12/2022

I am just over a month into training for the biggest endurance race I have ever tackled. ⁣
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This week we reassessed where we are at in our swim, bike and run. ⁣
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And in each and every one of them I have seen improvements. ⁣
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If your goal is to simply move your body and increase your overall fitness, random workouts like those in the Stronger Together Membership will get you there. ⁣
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But if you have a specific goal to achieve something, a straight path, with a coach to keep you on that straight path, is the best way to get you there. ⁣
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I used to be the queen of hiit workouts but strategically building strength and now strategically training for the Ironman has shown me a whole other world of benefits and potential. ⁣
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If you have a goal you want support towards achieving during pregnancy and postpartum, because yes you can still have fitness goals during these chapters, let’s chat. I have space for 2 more 1:1 clients, online and in person. ⁣
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As humans, we have differences throughout our body. ⁣⁣As a coach, I see this in clients all the time. An exercise is eas...
11/08/2022

As humans, we have differences throughout our body. ⁣
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As a coach, I see this in clients all the time. An exercise is easier on one side than the other or balance is different from side to side or there is a different range of motion from side to side. ⁣
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And as coach I often hear phrases like:⁣
- that's my weak side⁣
- this side is better than the other⁣
- this movement is so bad on this side⁣
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And maybe it is weaker or worse, or maybe it's just different. ⁣
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Our brains and our thoughts are so powerful and when we form judgements around or give value to things, it changes how we view them and it might even change how our body responds. ⁣
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For example you start step-ups thinking your right side is weak, how do you then approach the movement on that side? How do you set up? How do your thoughts impact your movement?⁣
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VS if you start without judgement or expectation and just move? Maybe you let each side be whatever it is. How does that movement look and feel in your body?⁣
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This is something I discuss with clients all the time. ⁣
Our brains and our thoughts are powerful, why not use them to our advantage? ⁣
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𝗧𝗟:𝗗𝗥 We often have differences in our body and it could be beneficial to work on making those differences less pronounced, if you want to, AND the way we think about those differences may also play a big role in how we feel in our body and move during exercise and throughout our day. ⁣
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What do you think? Do you agree or disagree? Can our thoughts influence the way we move?⁣
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𝗜𝘁 𝗵𝗮𝘀 𝗯𝗲𝗲𝗻 𝗿𝗲𝗽𝗼𝗿𝘁𝗲𝗱 𝘁𝗵𝗮𝘁 𝘁𝗵𝗲 𝗮𝘃𝗲𝗿𝗮𝗴𝗲 𝗵𝘂𝗺𝗮𝗻 𝗺𝗮𝗸𝗲𝘀 𝗮𝗯𝗼𝘂𝘁 𝟯𝟱𝟬𝟬𝟬 𝗱𝗲𝗰𝗶𝘀𝗶𝗼𝗻𝘀 𝗲𝗮𝗰𝗵 𝗱𝗮𝘆. ⁣⁣I was having a conversation with my ...
11/02/2022

𝗜𝘁 𝗵𝗮𝘀 𝗯𝗲𝗲𝗻 𝗿𝗲𝗽𝗼𝗿𝘁𝗲𝗱 𝘁𝗵𝗮𝘁 𝘁𝗵𝗲 𝗮𝘃𝗲𝗿𝗮𝗴𝗲 𝗵𝘂𝗺𝗮𝗻 𝗺𝗮𝗸𝗲𝘀 𝗮𝗯𝗼𝘂𝘁 𝟯𝟱𝟬𝟬𝟬 𝗱𝗲𝗰𝗶𝘀𝗶𝗼𝗻𝘀 𝗲𝗮𝗰𝗵 𝗱𝗮𝘆. ⁣
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I was having a conversation with my training partner and my coach yesterday about our progress so far and we both expressed how much we value and appreciate that we don’t need to decide what our workouts look like. We open the app, see what our coach has programmed for us and then do it. It has been a huge weight lifted off our shoulders. ⁣
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𝗗𝗲𝗰𝗶𝘀𝗶𝗼𝗻 𝗳𝗮𝘁𝗶𝗴𝘂𝗲 𝗮𝗻𝗱 𝗲𝘃𝗲𝗻 𝗽𝗮𝗿𝗮𝗹𝘆𝘇𝗮𝘁𝗶𝗼𝗻 𝗶𝘀 𝗮 𝗿𝗲𝗮𝗹 𝘁𝗵𝗶𝗻𝗴 𝗮𝗻𝗱 𝗜 𝘀𝗲𝗲 𝗶𝘁 𝗮𝗹𝗹 𝘁𝗵𝗲 𝘁𝗶𝗺𝗲 𝗶𝗻 𝗽𝗿𝗲𝗻𝗮𝘁𝗮𝗹 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗳𝗶𝘁𝗻𝗲𝘀𝘀. ⁣
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Maybe you’re pregnant and you go to a fitness class but the class isn’t programmed for pregnant people and the instructor isn’t informed on how to modify movements for you which leads you to spending your whole workout making unnecessary decisions about what exercises you can even do. ⁣
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Or maybe you’re postpartum and you want to start exercising again but you don’t know where to start and everything you google tells you something different which leads you to doing nothing because you don’t know what to even do and you’re scared you’re going to do something wrong. ⁣
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Or maybe your day and brain are already full and you just don’t have the time or energy to decide what to do for movement that will help you reach your goals. ⁣
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This friends, if the beauty of working with a coach. You get a program that is laid out for you, in a way that works for you, so you don’t have to add to that never ending list of decisions you’re already making each day. ⁣
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Decision fatigue is real but how you move your body during pregnancy and postpartum doesn’t have to add to it. ⁣
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Let me help you eliminate the guess work and move confidently during pregnancy and postpartum. Hit the link in my bio to learn how we can work together. ⁣
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How do you deal with or combat decision fatigue? Drop your ideas below. ⁣
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10/28/2022

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. ⁣
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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)⁣
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And it is 100% ok to scale back or slow down when that is what your body needs. ⁣
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I promise that in doing so, you will get further ahead in the long run than you ever will by powering through. ⁣
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Drop a ❤️ below if you agree. ⁣
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Who’s ready for another session of Strong Mom to Be?⁣⁣Strong Mom to Be is Kelowna’s only prenatal strength and condition...
10/27/2022

Who’s ready for another session of Strong Mom to Be?⁣
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Strong Mom to Be is Kelowna’s only prenatal strength and conditioning class. Join us every Tuesday at 6:30pm for a 45 min workout followed by 15 mins of education. ⁣
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This month I’m excited to share that is going to be joining us on November 1 to be chatting all things prenatal and postpartum nutrition. ⁣
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Check out the highlights on my profile to see what class is like. ⁣
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Contact to register. There are only 3 spots remaining for November. ⁣
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Questions? Drop them below. ⁣
Know someone who could benefit? Tag them below or share this post. ⁣
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Sometimes getting to the gym can be a huge barrier to exercise during pregnancy and postpartum. ⁣⁣Or maybe you can get t...
10/19/2022

Sometimes getting to the gym can be a huge barrier to exercise during pregnancy and postpartum. ⁣
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Or maybe you can get to the gym but you don’t know what to do or maybe there’s nobody in your community with the knowledge and education to support you during pregnancy and postpartum. ⁣
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This is when online training and programming can be great options to help you reach your fitness goals. ⁣
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➡️ to see the different options I have for online personal training. ⁣
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If you see something that could work for you, send me a message and let’s chat about how we could work together, or set up a call to see if we’d be a good fit. ⁣
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Questions? Drop them below. ⁣
Know someone who could benefit? Tag them or please share. ⁣
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10/13/2022

Helping pregnant and postpartum people feel strong and capable in their bodies, in ways that work for them, is my jam.⁣
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And I feel continually blessed that this passion has allowed me to meet and work with so many amazing people, like Evie. ⁣
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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. ⁣
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10/13/2022

Strong Mom to Be is a strength and conditioning class specifically for pregnant people. ⁣
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Here’s a sneak peak at what class looks like:⁣
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🤰🏽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. ⁣
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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. ⁣
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Join us Tuesday nights at 6:30pm at . The next session starts this week. ⁣
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Questions? Drop them below. ⁣
Know someone who could benefit from the class? Tag them or share the post with them. ⁣
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10/13/2022

I often get asked which movements are safe during pregnancy and which ones aren’t.⁣
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If you’ve been wondering that, I’ve got you covered with a new FREE download. ⁣
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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. ⁣
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Check out the FREE downloads link in my bio to get your copy. ⁣
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Address

Kingston, ON
K7L

Opening Hours

Monday 7am - 8am

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