Jen Phelan Fitness

Jen Phelan Fitness Jen’s aim is to train and educate individuals how to better exercise || strength and conditioning / weight loss / balance training / injury prevention
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Back at it!~Me and my little study buddy have some work to do on the @thegirlsgonestrong Pre/Postnatal Coaching Certific...
01/24/2019

Back at it!
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Me and my little study buddy have some work to do on the @thegirlsgonestrong Pre/Postnatal Coaching Certification. I’m setting a goal to have it finished by my birthday in May. That seems like such a generous timeline, but studying comes at a premium around here! With my sweet 6 mo old baby trying her hardest to walk, it’s either nap time (mom’s study time) or playtime!
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Are you a realistic or idealistic goal setter? Also, does anyone else’s babe rub their feet together all the time??

#jenphelanfitness #studygoals #albanyoregon #littlestudybuddy #sixmonthsold

Twinning with my workout buddy today!!! Matching clothes and matching jump rope finisher! So proud of my friend Jen for ...
01/15/2019

Twinning with my workout buddy today!!! Matching clothes and matching jump rope finisher! So proud of my friend Jen for her consistency and determination! Do you have a workout buddy??? It can make a world of difference! (Side note: If you and your buddy need a little incentive to get going, check out my happy new year post) #jenphelanfitness #albanyoregon #ascentfitness #bestworkoutbuddy

Happy New Year!!! Fun fact about me - I LOVE New Years resolutions. I love fresh starts and a new year feels like the ul...
01/02/2019

Happy New Year!!!

Fun fact about me - I LOVE New Years resolutions. I love fresh starts and a new year feels like the ultimate fresh start (I feel similarly about new months and new weeks - and if I’m really needing a clean slate, new days, hours or minutes will do!). In the last couple years I’ve started to make quarterly resolutions because it gives me an opportunity to revisit my goals more frequently and adjust them as needed. Three months seems so much more tangible.

In recognition of the awesome opportunity we have to make some new goals, for the year or for the quarter, I wanted to offer a little deal to my local friends! If you sign up for three months semi-private training with a friend (because reaching goals together is so much sweeter!), each of you get a fourth month for free! And if you’re both ready to jump in for an entire year, I’ll also include 6 months of home workouts to supplement your semi-private training!

DM me for details or to get started!

Happy New Year and Happy Fresh Start!

#jenphelanfitness #albanyoregon #newyear #buddysystem

So proud of Michelle and the way she has worked to come back from her back injury! She has been diligent in exercising a...
09/19/2018

So proud of Michelle and the way she has worked to come back from her back injury! She has been diligent in exercising at home, working with her physical therapist and continuing to allow me to coach her. During the majority of this last year, she has had to fight for health and what that looks like in her life. What does fighting for health look like for you? #jenphelanfitness #albanyoregon #proudcoach

Such a blast coaching at Ascent Fitness & Conditioning this week! Thanks everybody for working so hard! Excited to see y...
09/14/2018

Such a blast coaching at Ascent Fitness & Conditioning this week! Thanks everybody for working so hard! Excited to see you all bring it the next few days before Scott gets back from his honeymoon! #jenphelanfitness #ascentfitness #getfit

Any locals interested in a cooking class???~Cooking is a passion of mine that I want to share!  I’ve always been the k...
08/21/2018

Any locals interested in a cooking class???
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Cooking is a passion of mine that I want to share! I’ve always been the kind of girl who would read a recipe calling for a prepared ingredient (ie. cream of mushroom soup) and ask, “well how do I make that?”.
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Often, the unfamiliar cooking is the biggest obstacle for moving forward: Meat stock and bone broth, sauerkraut or other vegetable ferments, salad dressings, fermented beverages like ginger ale or kombucha, and so on. I would love to share some of what I have learned over the past years on my journey towards gut health. Would anyone be interested in these types of classes? If so, which ones stand out to you? Tag a friend you would think would be interested!
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#jenphelanfitness #albanyoregon #guthealth #cookingclass

"Strong like Mommy"~What an interesting phrase.  One that has me wondering what the definition of strength really is.  A...
08/14/2018

"Strong like Mommy"
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What an interesting phrase. One that has me wondering what the definition of strength really is. As someone who has always been an active person, an athlete, and now a personal trainer and nutrition coach, physical strength is not a foreign idea to me. However, the strength of a Momma? That is something else entirely.
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We went for a hike this past weekend and I wondered, "What is wrong with me"??? My body felt exhausted only minutes into our journey (though my stubbornness won out anyway). My physical "strength" seems to be severely lacking... so why a onesie that reads "Strong Like Mommy"?
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I am learning, slowly, Mommy strength includes a lot of resilience, tenacity, and determination. Though my physical strength may seem like it is lacking, my strength of character is growing in leaps and bounds in a way it never could have otherwise. Today, Mommas, take a moment to recognize the strengths you are developing. As my midwife would say, "Be kind to yourself". And PLEASE, go thank a Momma for all their hours of love and strength!
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So Momma, thank you for all the ways you poured into sis and me! I am only starting to recognize the sleep deprivation, snuggles, and strength you lost, gained and instilled in me! Love you Darla Hague!
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#jenphelanfitness #stronglikemommy #6weeksold #ascentfitness

Most important exercise postpartum?? Rest and spending time skin to skin with your sweet new baby. Love you so, Finley J...
07/10/2018

Most important exercise postpartum?? Rest and spending time skin to skin with your sweet new baby. Love you so, Finley Jean!#jenphelanfitness #newborn #oneweekold #albanyoregon

06/21/2018

40 weeks and two days makes for a great addition to hubby Bryce Phelan’s sled push! Having a little fun and a good laugh this morning. 😂 #meanwhileatthegym #jenphelanfitness #ascentfitness #stillpregnant

BEDTIME BODYWEIGHT SQUATS!~Squats rank among the top exercises for pregnant and non-pregnant people alike!  In pregnancy...
06/19/2018

BEDTIME BODYWEIGHT SQUATS!
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Squats rank among the top exercises for pregnant and non-pregnant people alike! In pregnancy, they are excellent for opening the hips and preparing for delivery, which is exactly what I am doing... Our little peanut is due tomorrow and I am hoping to beat the odds and deliver on my due date!
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How do you use your time when you brush your teeth? It's a valuable two minutes!
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#jenphelanfitness #albanyoregon #pregnancy #40weekspregnant #bedtimeroutine #brushandfloss

This Lady! I am so proud of all the work she has put in these last months! She has been showing up in the face of all so...
06/14/2018

This Lady! I am so proud of all the work she has put in these last months! She has been showing up in the face of all sorts of hardships (including a night shift job) and making her health a priority. She has put in the time, energy and mental steadfastness needed to make healthy life changes and instill habits that help her meet the goals she has set.
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This weekend she will be doing a 5k for the first time! Go Tyler!!! So proud of your efforts!!
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#jenphelanfitness #loadedcarry #albanyoregon #ascentfitness #personaltrainer

SWELLING in pregnancy?? Did you know exercise is one of the best things you can do to combat this common pregnancy sympt...
05/29/2018

SWELLING in pregnancy?? Did you know exercise is one of the best things you can do to combat this common pregnancy symptom? The action of your muscles pumping helps to push fluid through and allow your lymph system to properly dispose of it! This is true of non-pregnancy related swelling also. Though it’s not a cure all, combined with proper nutrition, exercise can help immensely if you’re experiencing any fluid retention. (Side note - you know you’re almost there when your clothes don’t cover your belly! 37 weeks today!) #jenphelanfitness #albanyoregon #trx #ascentfitness #37weekspregnant

Do you need encouragement to eat salad?  I sure do!  ~You might think, "What?  A fitness and nutrition coach who doesn't...
05/18/2018

Do you need encouragement to eat salad? I sure do!
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You might think, "What? A fitness and nutrition coach who doesn't like salad?". Yes, it's true. I do not like salad. But I have found there are a number of ways to eat it that can be, dare I say, enjoyable! You have to start with a good base though, so try this...
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One quick little idea to encourage you to eat more greens is to chop some up on your meal prep day once or twice a week. In this bowl I included some chopped romain, a little spinach, some riced cauliflower, a few herbs (whatever you like, such as parsley, cilantro, chives, etc), and a squeeze of lemon juice. Then when I need some greens with a meal I can just grab a handful and throw it on my plate with a little dressing and any extras such as slivered almonds, chopped fresh or dried fruit, cooked chicken or seasoned ground beef (can I hear a taco salad amen!?). It stays fresh and crisp in a sealed bowl and is easily accessible to encourage you to eat it.
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Maybe in the future I'll do a series on salads for the salad hater... there just aren't many resources out there for us are there? Comment below if you like or dislike salad and why!
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#jenphelanfitness #albanyoregon #foodfriday #saladhater

First workout in new shoes! The best!~These are hubby's first athletic @vivobarefoot shoes (and NOT my first... but we w...
05/10/2018

First workout in new shoes! The best!
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These are hubby's first athletic @vivobarefoot shoes (and NOT my first... but we won't talk about that!). He was blown away by the amount of increased stability and feedback he had during his workout! Growing up, he had a lot of foot trouble with shoes that didn't allow enough room for his "flippers" as he affectionately calls them. Since switching to barefoot shoes for his daily footwear, he has felt so much relief and increased strength! Highly cushioned shoes dull the feedback your body gets from your feet. Your only point of contact with the ground, should be sensitive and responsive! You can compare it to wearing mittens on your hands during your workout. It hinders your ability to feel and respond to what you touch and how you can interact with your surroundings.
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Barefoot shoes are FANTASTIC, but not for everyone, at least not initially. If your body is compromised in any way, they may not be the best for you at this time. Working into barefoot training is becoming more widely recognized and hugely beneficial for your body in so many ways! If it's not something you've considered, find a coach who can assess and guide you in incorporating barefoot training or DM me!
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#jenphelanfitness #albanyoregon #ascentfitness #vivobarefootshoes #barefootshoes #personaltraining

ALBANY FARMERS MARKET IS OPEN!!!~I have been waiting for this day all winter!  My farmers market friends Albany Farmers'...
04/28/2018

ALBANY FARMERS MARKET IS OPEN!!!
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I have been waiting for this day all winter! My farmers market friends Albany Farmers' Market power me through the week with their genuine smiles and yummy, nutritious food. This was our tasty farmers market snack from opening weekend. Local organic sourdough bread from Wild Yeast Bakery, cooked bone marrow from grass fed cows thanks to Wahlfamilymeats , roasted garlic and cilantro from my back porch and topped with micro greens from Camron Ridge Farmstead!!! Give it a dash of sea salt and it was the most delicious snack!
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Does bone marrow sound gross or intimidating to you? You might be surprised how yummy it is when prepared correctly. Plus so nutrient dense for anyone, especially expecting mommas!
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Have you tried it? If so, what is your favorite way to prepare bone marrow? And make sure to check out your local farmers market this weekend!
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#jenphelanfitness #albanyoregon #fitness #snacktime #foodfriday

Is it safe to exercise well into your third trimester?~While this is a multifaceted question, the short answer is... ABS...
04/27/2018

Is it safe to exercise well into your third trimester?
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While this is a multifaceted question, the short answer is... ABSOLUTELY! If you have any doubts or questions though, please seek professional advice first!
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This was a part of my warm up during my time at the gym. Knee Fall Ins are a great glute activation and a gentle exercise for pregnant and non pregnant alike! Place a band around your legs, just below your knees. With feet hip width apart, knees bent and core engaged. Let one knee "fall in" and then press it back out. Do each side individually and then both together! Remember, never continue with a movement that causes any pain.
#jenphelanfitness #ascentfitness #albanyoregon #fitness

Looking for ways to add more FUN activity to your day??~Getting your heart rate up or extra steps in doesn't have to be ...
04/06/2018

Looking for ways to add more FUN activity to your day??
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Getting your heart rate up or extra steps in doesn't have to be boring! This was our date night activity last week. I bought single shot Nerf guns so we had to run and collect our darts more often. We both broke a sweat, not to mention the positive effects of all that laughter!
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What do you do for date night? How do you get your heart rate up or more steps in with fun activities?
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#jenphelanfitness #albanyoregon #fitness #datenight #nerfguns

My client (and awesome husband!), Bryce, doing some eccentric chin ups!! Typically our bodies are able to lift more weig...
03/28/2018

My client (and awesome husband!), Bryce, doing some eccentric chin ups!! Typically our bodies are able to lift more weight in an eccentric motion (ie. When the muscles are lengthening), making these movements a great addition to your strength program! Here they are being implemented like this: 5 sets of two reps with a five second descent.

Continue to make time for intentional activity today!
#jenphelanfitness #fitness #personaltraining #ascentfitness

WHO DOESN'T LOVE RAMEN!?!Hubby and I made this for a quick rainy day meal:-1 quart Beef/Chicken Broth1 cup Cooked Chicke...
03/10/2018

WHO DOESN'T LOVE RAMEN!?!
Hubby and I made this for a quick rainy day meal:
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1 quart Beef/Chicken Broth
1 cup Cooked Chicken, chopped
2 Carrots, sliced 1/4" (on the diagonal if you want to be fancy)
2 Handfuls of Fresh Spinach
1/2 bunch Green Onions
1 cube "Lotus Foods" Organic Brown Rice & Millet Ramen Noodles (Costco)
1/4 cup Coconut Aminos or Soy Sauce
2 Tbsp Sesame Oil
Sea Salt
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Bring broth and coconut aminos to a boil, then add the carrots. Cook 5-10 min until carrots start to become tender. Add cooked chicken and bring back to a boil. Add ramen noodles and boil 2 minutes, then pull noodles apart, reduce heat and throw in spinach. Cook an additional 2 minutes. Salt to taste. Dish up ramen, garnish with green onions and throw a splash of sesame oil into your bowl for a healthy/tasty fat!
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Best if enjoyed with chopsticks and your favorite Asian. ;)
#jenphelanfitness #albanyoregon #foodfriday #ramen #rainydayfoods

Doing a little studying at the computer...-Incorporating movement into everyday is so important! Did you know one hour i...
03/06/2018

Doing a little studying at the computer...
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Incorporating movement into everyday is so important! Did you know one hour is only 4% of your day? That means... someone with a desk job and fairly inactive lifestyle, even if they workout for an hour everyday, would be considered a sedentary person. Finding ways to incorporate movement can be fun! Think of it like a treasure hunt! Here are some ideas for you:
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>>"1/2 kneeling" (pictured) or "tall kneeling" position while working at the computer.
>>Walking down the hall to talk to a coworker rather than using the intercom.
>>Taking a "walking" lunch break or going on a picnic.
>>Setting a timer for regular intervals to get up from your chair and incorporate some type of movement such as heel raises or push ups against your desk.
>> Incorporate stretches at regular intervals that counter the typical "computer posture" such as: Pec major and minor, neck, lats, quads, calves, and pretty much anything else you want to stretch!
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What are some ways you incorporate movement into your day?
#jenphelanfitness #movementmonday #motivationmonday #albanyoregon #fitness #deskjob

CRAVINGS ARE THE WORST!-How do you, pregnant or not, fight the urge to make food choices that aren't beneficial?-  One l...
03/01/2018

CRAVINGS ARE THE WORST!
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How do you, pregnant or not, fight the urge to make food choices that aren't beneficial?
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One little tip that has worked well for me... brush your teeth! Often times, the sweetness of the toothpaste is enough to satisfy your craving. Another added bonus, the minty freshness discourages you from snacking and dirtying your teeth! I have tried TONS of natural toothpastes and @mymagicmud is the best I have found yet. @thrivemkt is now carrying this brand (peppermint and cinnamon are my favorites) if you use their services. Happy brushing!
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#jenphelanfitness #pregnancycravings #cravings #thrivemkt #mymagicmudtoothpaste

Here is the requested bump picture!  23 weeks and thoroughly enjoying the "magic middle" of pregnancy.  How is your preg...
02/22/2018

Here is the requested bump picture! 23 weeks and thoroughly enjoying the "magic middle" of pregnancy.

How is your pregnancy going??? Are you able to maintain the level of activity you were hoping for? Would you like to learn how to be active during pregnancy or regain that active lifestyle after the arrival of your little one? DM me to set up an assessment!

#jenphelanfitness #pregnant #fitmomma #babybump #23weeks #magicmiddle

Do you find JOY in what you participate in?My client, Ron, does an excellent job of always having a smile when he comes ...
02/21/2018

Do you find JOY in what you participate in?

My client, Ron, does an excellent job of always having a smile when he comes to workout! Though exercise isn't his first love, he sees the importance of it for him physically and mentally. This doesn't necessarily mean hitting the gym everyday, but finding ways to incorporate movement into your life (more on this soon!). The benefits are numerous!

From grocery shopping to cleaning the toilet to the daily work schedule... how do you keep a positive attitude and see the joy in what you have the opportunity to participate in?

Ron, thanks for always working hard and bringing joy to the people around you!

#jenphelanfitness #joy #albanyoregon #ascentfitness

My shrimpies are here!!!  Anyone else use bulk food companies to buy high quality foods for cheaper bulk prices?  This i...
02/17/2018

My shrimpies are here!!! Anyone else use bulk food companies to buy high quality foods for cheaper bulk prices? This is my second time ordering shrimp through Zaycon Fresh. They are wild caught, then packaged (in 1-2# bags) and delivered to a nearby drop site. Shrimp defrost very quickly and make an excellent quick meal that is packed with protein, omega 3's and selenium, an important trace mineral!

Here is my referral link if you're interested in this company. They have wild caught cod on sale right now!

Personal Referral Link
zayconfresh.com/refer/zf486071

#jenphelanfitness #foodfriday #zayconfresh #wildshrimp

MAIL CALL!  Super excited my study materials are here!!!  Thanks to Girls Gone Strong for putting together this awesome ...
02/14/2018

MAIL CALL! Super excited my study materials are here!!! Thanks to Girls Gone Strong for putting together this awesome Pre/Postnatal Coaching Certification! I am excited to learn more, both through study, and experience as we are expecting a baby girl in June!

#jenphelanfitness #girlsgonestrong #ascentfitness

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1172 Old Salem Rd. Unit 5
Albany, OR
97321

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