JS Fitness, Kingston, ON (2021)

10/24/2021

Little by little⁣
Rep by rep⁣
Moment by moment⁣
Day by day⁣
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We grow⁣
We change ⁣
We get stronger⁣
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Join us this week as we get stronger together!⁣
Monday: 12:30pm EST Core Restore⁣
Tuesday: 7:30am EST HIIT Strong⁣
Thursday: 7:30am EST HiLo Heat⁣
Thursday: 11:30am EST Core Restore⁣
Saturday: 8:30am EST Strong & Fierce⁣
Sunday: 8:30am EST Stronger Together- Lake Ontario Park⁣
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Or catch the recordings and the At Home Strength Training Program in the Stronger Together Members Area. ⁣
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Which class(es) are you catching this week?⁣
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#ygkfitness #ygkfitnesscommunity #ygk #kingstonontario #strongertogether #jsfitness #corerestore #onlinefitness #virtualworkouts #pregnancyandpostpartumathleticism #ppacoach #postpartumfitness #onlinegroupfitness #prenatalfitness #fitpregnancy #strongmoms #stronglikemom #strongmothers

10/22/2021

We are often stronger than we think we are and capable of so much more than we give ourselves credit for.

And it can be so easy to forget this, especially we life gets busy or challenging or stressful.

But it’s in those hard times that we need to lean into our strengths even more and we find grace for ourselves and put strategies in place so we get what we need in those moments.

Join us for Aligned to spend four weeks tapping into what you need and what wellness looks like for you. We start October 31. Link in bio.

Save this reminder and come back to it any time you feel yourself forgetting how amazing you are.

#wellness #wellnessjourney #aligned #alignedlife #selfcare #selfcarequotes #maternalmentalhealth #ygk #ygklove #ygklocal #kingston #kingstonontario #southeasternontario

10/18/2021

𝘼𝙡𝙞𝙜𝙣𝙚𝙙 is open and ready for registrations!⁣
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This is not your typical all or nothing, miracle solution, check off the random boxes or do one thing over and over again for 30 days type of challenge....because let’s be honest, we’ve all been there and I don’t know about you but if I’m going to do something for 30 days, I want it to have a lasting effect. I want it to add positively to my life and my overall wellness. I don’t want to feel guilty or add more to my todo list or even just go through the motions.⁣
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𝗜 𝘄𝗮𝗻𝘁 𝗺𝗼𝗿𝗲. 𝗪𝗵𝗮𝘁 𝗮𝗯𝗼𝘂𝘁 𝘆𝗼𝘂?⁣
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This is why @msamandalaramee and I are so excited to bring you Aligned- a 30 day “unchallenge” to discover more about who you are and what you need to find your version of wellness in this chapter. ⁣
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➡️ for more details. ⁣
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𝗗𝗼𝘂𝗯𝗹𝗲 𝘁𝗮𝗽 𝗶𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗿𝗲𝗮𝗱𝘆 𝘁𝗼 𝗳𝗶𝗻𝗱 𝘆𝗼𝘂𝗿 𝘂𝗻𝗶𝗾𝘂𝗲 𝗮𝗹𝗶𝗴𝗻𝗺𝗲𝗻𝘁 𝗮𝗻𝗱 𝗦𝗵𝗼𝘄 𝗨𝗽.𝗥𝗲𝗹𝗲𝗮𝘀𝗲.𝗕𝗲 𝘄𝗶𝘁𝗵 𝘂𝘀. Or even share this to your stories and tag a friend to let them know about it. ⁣
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Aligned starts October 31 and is open to anyone, no matter what stage of life you’re in or where you are in the world. ⁣
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#ygk #ygklove #selfcarechallenge #30daychallenge #30daysofwellness #maternalmentalhealth #postpartumsupport #aligned #alignedlife #kingston_on #kingstonontario #southeasternontario #womensmentalhealth #selfcare #ontariomoms #postpartumjourney #loveyourself #loveyourlife #liveyourbestlife #covidburnout

10/17/2021

What does a prenatal personal training session with me look like?⁣
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If you’re new around here, this may surprise you but, it depends.⁣
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It depends on:⁣
⭐️ your goals⁣
⭐️ where you are at in your pregnancy⁣
⭐️ what kinds of movement you like to do⁣
⭐️ what movements feel good in your body⁣
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There are a few building blocks I include in every session:⁣
❤️Breath work⁣
❤️Mobility ⁣
❤️Full Body Strength⁣
❤️Conditioning⁣
❤️Core ⁣
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But how each building block is stacked together and what each building block looks like will be different for everyone. ⁣
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There are also a few concepts we discuss and practice:⁣
❓how to listen to your body⁣
❓strategies to adapt movement⁣
❓leveraging your biomechanics for labor and birth⁣
❓ preparing mentally for labor and birth ⁣
❓ postpartum recovery⁣
❓labor and birth positions⁣
❓ pushing strategies ⁣
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If this sounds like support you’d like in your pregnancy, let me know. ⁣
You can find me in person Wednesday mornings @healthinfocus.ygk , Friday mornings @diamondphysiotherapy and I have room for 1 more online client. ⁣
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Comment below or send me a message for more details and package options. ⁣
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#ygk #prenatalpersonaltraining #fitpregnancy #pregnancyandpostpartumathleticism #ppacoach #prenatalsupport #birthprep #pelvicfloor #coreexercises #prenatalcore #diastasisrecti #strongpregnancy #bellevilleontario #kingstonontario #onlinepersonaltraining #southeasternontario #ontariofitness

10/16/2021

You don’t need to wait until your 6 week check up to return to exercise postpartum. ⁣
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But sometimes it’s not as simple as doing what you’ve always done or listening to your body. Pregnancy, labour and birth are huge physical events and your body changes a lot throughout them. ⁣
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Sometimes having context and guidance as you return to exercise postpartum can help you learn what your body is telling you, make choices about your movement based on what you truly need and teach you how to tune into you. ⁣
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If you’re looking for guidance during this time, download my 𝗙𝗥𝗘𝗘 𝗘𝗮𝗿𝗹𝘆 𝗣𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗚𝘂𝗶𝗱𝗲 for 4 tips to return to exercise in a way that respects your experience and journey. ⁣
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If 4 tips aren’t enough, you can grab the full 𝗘𝗮𝗿𝗹𝘆 𝗣𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗚𝘂𝗶𝗱𝗲𝗯𝗼𝗼𝗸 for 10 pages of detailed tips, follow along videos and guidance to help you forge your own path postpartum. The guidebook is on sale for $15.99 this weekend! ⁣
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Link in bio to get your copies!⁣
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❓Did you have guidance when returning to exercise postpartum? What advice were you given? Were you told to wait 6 weeks to do anything? ❓⁣
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#ygk #ygkfitness #postpartumexercise #postpartumrecovery #postpartumtips #pelvicfloor #pelvicfloorexercises #diastasisrecti #prolapse #pregnancyandpostpartumathleticism #postpartumreturntoexercise #postpartumbody #newmomlife #ontariofitness #kingstonontario #freeebook #freedownload

10/14/2021

Oh 30 day challenges. They’re everywhere. And maybe they’re your thing but if you’re looking for more than just going through the motions, doing things for the sake of doing them, or if you’ve had enough of doing what you’re told you “should” be doing by someone who doesn’t know you or by a society that upholds one standard- Aligned is for you! ⁣
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Aligned is about you, your life, your needs your why and your values. ⁣
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It’s about releasing the shoulds, showing up how you want to show up and being YOU! Not someone else’s version of you. Not who you think you need to be. The you that you envision and creating the life that you want to live. ⁣
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Registration is opening soon! Jump on my email list to get first access. Space is limited friends so we can tailor this unchallenge to you. ⁣
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Drop a 🙌 below if you’re here for releasing the shoulds, showing up and being you!⁣
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#aligned #alignedlife #releasetheshoulds #beyou #liveyourlife #strongertogether #postpartumjourney #30daysofwellness #30daychallenge #30dayunchallenge #youdoyou #wellnessjourney #maternalmentalhealth #southeasternontario #ygkevents #ygk #ygklocal #ygklove #kingstonontario #womensupportingwomen

10/13/2021

I’m thrilled to be a part of this amazing team. You can find me there Friday mornings. Check out the post for package options.

Please welcome Jamie Straker to our team 👋

Jamie is a Pregnancy and Postpartum Athleticism Coach and owner of JS Fitness.

Jamie’s mission is to “ help women who feel unsure and unsafe during pregnancy and postpartum by providing them with opportunities to explore and learn about their bodies, get stronger and grow their self-confidence so they can forge their individual path towards their goals during these special chapters and beyond”

Jamie will be offering personal training on Fridays in the clinic for our pre and postnatal moms.

10/12/2021

𝘐𝘧 𝘺𝘰𝘶 𝘭𝘰𝘰𝘬𝘦𝘥 𝘶𝘱 𝘮𝘰𝘮 𝘪𝘯 𝘵𝘩𝘦 𝘥𝘪𝘤𝘵𝘪𝘰𝘯𝘢𝘳𝘺, 𝘵𝘩𝘦 𝘥𝘦𝘧𝘪𝘯𝘪𝘵𝘪𝘰𝘯 𝘸𝘰𝘶𝘭𝘥 𝘣𝘰𝘪𝘭 𝘥𝘰𝘸𝘯 𝘵𝘰 𝘢𝘮𝘢𝘻𝘪𝘯𝘨 𝘩𝘶𝘮𝘢𝘯.⁣
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Yet there are often times or moments or phases or chapters during motherhood where we feel anything but amazing.⁣
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I was recently on @thepassionatephysio podcast and Surabhi asked me, what is your mom strength. ⁣
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𝗧𝗵𝗶𝘀 𝘄𝗮𝘀 𝗵𝗼𝘄 𝗜 𝗿𝗲𝘀𝗽𝗼𝗻𝗱𝗲𝗱:⁣
I don't want to say I do it all because I don't believe in that but I think the ability to be there for my littles, provide for them and support them while still striving for my best self and carving out time for the things that make me happy - which has looked different at different times in my motherhood journey. But I think it's important for our littles to see us setting goals, working towards them, crushing them, learning, growing, and continuing to not only be a mom but be our own version of their mom. ⁣
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𝗪𝗲 𝗮𝗹𝗹 𝗵𝗮𝘃𝗲 𝗼𝘂𝗿 𝗼𝘄𝗻 𝗺𝗼𝗺 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝘀 𝗮𝗻𝗱 𝗜 𝘄𝗼𝘂𝗹𝗱 𝗲𝘃𝗲𝗻 𝘀𝗮𝘆 𝘄𝗲 𝗵𝗮𝘃𝗲 𝗺𝘂𝗹𝘁𝗶𝗽𝗹𝗲 𝗺𝗼𝗺 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝘀. 𝗔𝗻𝗱 𝗼𝗻 𝘁𝗵𝗼𝘀𝗲 𝗱𝗮𝘆𝘀 𝘄𝗵𝗲𝗿𝗲 𝘄𝗲 𝗳𝗲𝗲𝗹 𝗹𝗲𝘀𝘀 𝘁𝗵𝗮𝗻 𝗮𝗺𝗮𝘇𝗶𝗻𝗴, 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝗻𝗼 𝗺𝗮𝘁𝘁𝗲𝗿 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗱𝗼 𝗮𝗻𝗱 𝘄𝗵𝗼 𝘆𝗼𝘂 𝗮𝗿𝗲, 𝘄𝗲 𝗵𝗮𝘃𝗲 𝘁𝗵𝗼𝘀𝗲 𝗱𝗮𝘆𝘀, 𝗺𝗮𝘆𝗯𝗲 𝗹𝗲𝗮𝗻𝗶𝗻𝗴 𝗶𝗻𝘁𝗼 𝗼𝘂𝗿 𝗺𝗼𝗺 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝘀 𝗼𝗿 𝗯𝗲𝗶𝗻𝗴 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗱 𝗼𝗳 𝗼𝘂𝗿 𝗺𝗼𝗺 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝘀 𝗮𝗻𝗱 𝗵𝗼𝘄 𝗮𝗺𝗮𝘇𝗶𝗻𝗴 𝘄𝗲 𝗮𝗿𝗲 𝘄𝗼𝘂𝗹𝗱 𝗯𝗲 𝗵𝗲𝗹𝗽𝗳𝘂𝗹. ⁣
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𝗦𝗼 𝗳𝗿𝗶𝗲𝗻𝗱𝘀, 𝘄𝗵𝗮𝘁 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗺𝗼𝗺 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵? Comment below and let me know. Not ready to share? Send me message or drop a ❤️ if you agree that moms are amazing humans!⁣
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Thank you Surabhi for starting this great conversation.⁣
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#ygkmom #kingstonontario #momstrength #momstrong #stronglikemom #strongasamother #postpartum #momlife #momssupportingmoms #ygkfitness #ontariomoms #ygklove #ygklocal

10/10/2021

Looking for a quick sweat?⁣
Give this full body thanksgiving themed workout a try. 🦃⁣
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1.𝗪𝗮𝗿𝗺-𝘂𝗽⁣
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2.𝗠𝗮𝗶𝗻 𝗖𝗼𝘂𝗿𝘀𝗲- you’re going to want two helpings so complete this circuit twice⁣
-Turkey Thighs- 2x 60sec Wall sit, 10 jump squats⁣
-Turkey Breast- 10x Inchworm Push-ups⁣
-Turkey Wing- 10x 90 degree Lateral raise, 20 Jack press⁣
-Stuffing- 30 sec Plank, 10x twisting knee ins ⁣
-Buns- 2x 8x 1.5 Split squats/ side and 12x jump lunges⁣
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3.𝗗𝗲𝘀𝘀𝗲𝗿𝘁⁣
- 4 sets of stairs, 30 sec rest between sets⁣
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4.𝗖𝗼𝗼𝗹 𝗗𝗼𝘄𝗻 ⁣
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Modify and adapt the movements and reps as needed. Questions? Let me know. ⁣
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Happy Thanksgiving friends!⁣
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#ygk #kingstonontario #thanskgivingworkout #fullbodyworkout #strongertogether #jsfitness #ygkfitness #ontariofitness #outdoorworkout
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10/07/2021

You are not fragile. ⁣
Full stop. ⁣
End of thought. ⁣
Not ever. ⁣
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Yes, there are some things to consider when moving your body during certain chapters and phases of your life but at no point do these considerations make you fragile or weak. ⁣
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You, my friend, are ⁣
STRONG⁣
CAPABLE⁣
ADAPTABLE⁣
and⁣
RESILIENT⁣
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Don’t ever let anyone tell you or make you feel different. ⁣
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Drop a 🙌 below if you agree. ⁣
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#ygk #womensfitness #postpartumfitness #postpartumrecovery #prenatalfitness #pregnancyandpostpartumathleticism #strongwomen #strongpregnancy #diastasisrecti #prolapse #womenshormones #strongmoms #ygkmoms #kingstonontario #canadianmoms #strongertogether #jsfitness

10/06/2021

I recently joined a masters swim team after not swimming for a very long time and let me tell you, those first few practices were rough. I had no feel for the water. My breathing felt uncoordinated and labored. I had very little lung capacity and holy cow was I ever tired after just 25m. It was hard and frustrating. But, it is slowly coming back. Each practice I can feel my body remembering. I get a better feel for the water. I can swim a little farther and a little faster and my lung capacity is increasing.⁣
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Returning to exercise postpartum is just like being a beginner again. You get a chance to peel back the layers, start with the basics and build up from there. And yes those first few attempts at movement you may feel a bit like bambi on ice but eventually you relearn, you coordinate and control, you add some load and then before you know it you are ready to explode and fly again. I'm not saying this path will be linear but postpartum is this very unique opportunity to start from scratch and build back up however you want to. You have a blank canvas and you get to create your movement in a way that works for you. ⁣
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𝗗𝗼𝗲𝘀𝗻’𝘁 𝘁𝗵𝗮𝘁 𝘀𝗼𝘂𝗻𝗱 𝗺𝗼𝗿𝗲 𝗮𝗽𝗽𝗲𝗮𝗹𝗶𝗻𝗴 𝘁𝗵𝗮𝗻 𝘁𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝗯𝗼𝘂𝗻𝗰𝗲 𝗯𝗮𝗰𝗸?⁣
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If you'd like guidance in rebuilding postpartum, check out my FREE Early Postpartum Exercise Guide. Link in bio.⁣
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Or join me for a 1:1 in person session on Wednesday mornings. I have 2 spots available and we start next week. ⁣
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AND if you want to hear a bit more about the lessons I'm learning as I attempt to begin swimming again, check your inbox for the latest newsletter. ⁣
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#po⁣stpartumrecovery #ygk #ygkfitness #jsfitness #postpartumbody #pregnancyandpostpartumathleticism #corerestore #cancelbouncebackculture #pelvicfloor #pelvicfloorexercises #diastasisrecti
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10/05/2021

Testimonials like this are everything!⁣
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I want you to feel comfortable and strong in your body during pregnancy, postpartum and beyond and am beyond honored every time you choose to include me in your fitness journey. ⁣
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Looking for support as you return to exercise postpartum? Check out Core Restore- a 6-week, self paced online program. ⁣
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Looking for fun and challenging group fitness classes from the comfort of your home? Check out our live schedule, pass options and members area for on demand access of over 100 workout videos. ⁣
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#⁣ygk #ygkfitness #onlinegroupfitness #postpartumfitness #fitnessformoms #womensfitness #jsfitness #strongertogether #stronglikemom #fitpregnancy #diastasisrecti #corerestore #postpartumrehab #pelvicfloor #pelvicfloorexercises
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