JA Fitness, Edmonton, AB (2026)

12/03/2021

Question: if you could give yourself one gift this year what would it be? 👇🏻

So often during the holiday season, or if you were like past me, all year around we focus on what we can give/do for others. We often tend to mess or forget about ourselves.

Will make excuses like “it’s just not the right time“, “ Life is busy“, “I need to do ____ first”.

A little tough love for you, those things will always be true. Especially if you keep looking for those reasons.

So this time around, why don’t you give a gift to yourself?

Why don’t you stop waiting for the “perfect“ time and just decide now is as good as time as ever?

You deserve to feel good in your body sooner rather than later. You don’t have to wait for the new year. Maybe this year we get a headstart on those goals we’ve been waiting to start.

So again I ask, if you could give yourself any gift this year what would it be? Realistic or not, I want to know!

What goals are you working on this December? Let me know down below! 🤍

12/03/2021

On the first day of giveaways Jill gave to me….

COFFEE
☕️☕️☕️☕️

Because we could all use a little extra fuel during the holiday months right?

TWO WINNERS!

☕️One of you will receive

A FIFTY DOLLAR ($50) gift card to & one of their toques!

Support local & rep local!

☕️The other will receive

A bag of holiday roast from (my fav😋) & a coffee cup to enjoy it in!

To win:

☕️ Follow
☕️ Like & save this post!
☕️ Tag a friend below & comment your go to coffee order!

BONUS: Share it to your story & tag me!

Stay caffeinated friends 😋

GIVEAWAY CLOSES 12/06/21

Giveaways are a combo of donated & purchased items. Shoutout to the local businesses that participate - following is a simple way to support & show your love!

*must pick up in Edmonton area or pay shipping

11/30/2021

Seasonal mood changes got ya feeling 😴😵‍💫😡😩

What if I told you it doesn’t have to be so bad?

Yes our mood is going to be impacted by the seasonal changes, same way it’s affected by life changes, moon changes etc. But nothing ever has to be as extreme & you for sure don’t have to “just deal with it”

(If you haven’t noticed that’s kind of my motto for coaching. There are ALWAYS options & solutions).

Simple lifestyle changes, diet adjustments & a couple supplements can have ya feeling like a brand new human! 🤩

(AKA holistic changes. Holistic = all encompassing)

If you want some ideas of what these changes can look like, you can check out the episode that went live today! 🎙

If you’re wanting more support you can join the 👉🏻BEAT SEASONAL MOOD CHANGES WORKSHOP 👈🏻 running December 9 at 7pm!

🔺Join in person
🔺Attend virtually via google meet
🔺Can’t catch it live? Grab the recording to watch later!

Head to the link in my bio to grab your spot! 🤍

11/25/2021

Save it for your time of the month 🩸

Yes PMS is COMMON but not NORMAL 🙅🏼‍♀️

Often times PMS symptoms (bloating, acne, cramps, mood swings etc.) are just a sign there is something a bit deeper going on!

These are signs that your body needs some extra support! While we figure that out, here are some things that can help make your cycle a little more manageable 👇🏻

Caffeine & Alcohol ☕️🍷

These things raise cortisol levels & increase PMS symptoms. Limit these two as much as possible during & around your period!

Nutrient dense foods 🍽

Bonus points for foods with healthy fats like salmon & avocado. Increasing foods with iron & B12 can help with energy as well. Things beef, leafy greens, nuts & seeds!

Magnesium & Turmeric 💊

These two will help reduce overall stress on the body & decrease inflammation. This can reduce things like cramping & mood swings!

& SELF CARE 🧖🏼‍♀️

Be kind to yourself. Relax a little extra. Treat yourself to something nice & maybe eat some chocolate! 😋

Looking for more support & normal around your cycle?

Well, you could join my two-part, VIRTUAL🩸PERIOD PROBLEMS WORKSHOP🩸 starting this week, Thursday, November 25th at 7pm!

Where you can learn more about your menstrual cycle, how it should be functioning, what it means for your body, how to alleviate common PMS symptoms & how to properly support your body throughout the month!

Can’t attend live? Grab the recording and watch it at your own time!

👉🏻Part 2 is on December 2nd at 7pm!

You can sign up using the link in my bio, then heading to work shops. Or drop me a comment down below, I would be happy to get you signed up!

https://www.jafitness.org/

See you on Thursday! 🤍

11/24/2021

Why is your period so important?! 👇🏻

Even as a female, it took me a long time to realize the true importance of a healthy period.

IN FACT as a teenager I used to purposely try to avoid getting my period. Anyone else take multiple packs of birth control back to back so you didn’t have to “deal with it“ 🙋🏼‍♀️

Well, there’s actually way more to it than just simply bleeding every month.

Did you know your period is a vital sign of health?

In the study “Ovulation, a sign of health” done in 2017 they stated:

“…normal ovulatory activity during reproductive years can be considered a sign of health, because it implies adequate endocrine and gonadal function.”

They also stated that irregular cycles could lead to many health problems down the line.

The hormones that fluctuate during a regular cycle [estrogen and progesterone] aid in:

🩸Sleep
🩸Brain health
🩸Thyroid function
🩸A healthy heart
🩸Vaginal health
🩸Libido (s*x drive)
🩸Bone & joint health
🩸Uterine & breast health

It’s safe to say, our period is a lot more than “just bleeding“

THE MORE YA KNOW! 🤯

So what should we do with that information?

Well, you could join my two-part, VIRTUAL🩸PERIOD PROBLEMS WORKSHOP🩸 starting this week, Thursday, November 25th at 7pm!

Where you can learn more about your menstrual cycle, how it should be functioning, what it means for your body, how to alleviate common PMS symptoms & how to properly support your body throughout the month!

Can’t attend live? Grab the recording and watch it at your own time!

👉🏻Part 2 is on December 2nd at 7pm!

You can sign up using the link in my bio, then heading to work shops. Or drop me a comment down below, I would be happy to get you signed up!

https://www.jafitness.org/

See you on Thursday! 🤍

11/23/2021

Upcoming workshops 👇🏻

How Nola & I feel about the new workshops coming up this month!

If you’ve been wanting to know what Holistic Nutrition is all about & all it can do for your body, these courses are your chance to see!

🩸PERIOD PROBLEMS

November 25 & December 2 7 pm

Struggling with PMS? Not understanding your hormones? Need support coming off hormonal birthcontrol?

Learn the ins & outs of all things periods, how to reduce common PMS symptoms & how to support your body through diet, exercise & supplements.

Attend virtually or receiver the recording!

🍁SEASONAL MOOD CHANGES

December 9 7pm

Tired of fighting through low energy, mood swings & lack of motivation every winter?

Learn how to better support your body, improve energy & increase mood through all seasons! We will cover food hacks, how movement can help & which vitamins/minerals you need to be paying attention to!

Attend in person , virtually or receives the recording!

👉🏻 Click the link in my bio & head to workshops to purchase your spot!

Will I see you in there?!

11/20/2021

Its time to stop doubting your body & time to start letting it show you how strong it can be 🤍

Need support getting strong AF?
Drop a 💪🏼 down below, let’s chat about a starting point.

Sending you all the love & light
Go crush it babes ✨

Coach Jill 🤍

11/18/2021

I had a conversation with a client today about how she has a goal of wanting to work out multiple times a week. Which is awesome!

HOWEVER, we all know it’s really hard to go from 0 to 100. & it can even harder to maintain that routine.

About a year ago I had a terrible relationship with working out. I never had the desire to go, often times the only reason I did get a workout in was because I had someone to get it done with. But if I left it up to myself, it wasn’t happening 🤷🏼‍♀️

I got tired of forcing myself to do it, being miserable the whole time & dreading the next time I had to do it. It was exhausting to feel this negative towards a habit all the time.

It wasn’t until I shifted my mindset away from “I need to work out ‘x’ amount of times this week“ & towards “ I want to move in someway every day “ that is found SUCESS.

Having a weekly workout goal is awesome! But having a DAILY MOVEMENT goal is an important first step.

👉🏻So, if you’re struggling right now to build your workout routine. I want you to think of ways you can increase your daily movement first 👈🏻

Notice how I said movement not workouts?
Movement can be anything from a walk outside, 10 minutes on your treadmill, a yoga session, playing with your dogs or kids, if you’re feeling up for it crushing a work out. Movement can come in any form, and be any length of time.

Eventually, having this daily movement habit will make it far easier to reach your weekly workout goals.

We need to walk before we run friends 😇

Do you incorporate daily movement?
Let me know what kind below 👇🏻

Need support building a routine? Drop me a comment down below or hop in my DM’s, I’m always open to chat 🤍

11/17/2021

Do you know what your birth control is actually up to?

👉🏻 Hormonal IUD
Uses progesterone to thicken mucus in the cervix, thin lining of uterus & slightly suppress ovulation.

There are many potenional side affects such as headache, acne, breast tenderness, mood changes, pelvic pain, irregular bleeding

👉🏻 Oral birth control
Contain estrogen & progesterone (different levels depending on type). These synthetic hormones will inhibit your bodies natural hormone production, preventing pregnancy. They can also change cervical mucus & lining of the womb.

Effectiveness drops with type & accuracy taking it daily.

Side affects include nausea, vomiting, breast tenderness, spotting, lighter amount of blood, mood changes, headaches, migraines etc

👉🏻 Copper IUD

Long lasting, non-hormonal birth control placed inside the uterus. The copper creates a “toxic environment” preventing pregnancy. The copper ion exchange cervical mucus as well as uterine lining, they also impact s***m.

Side effects include spotting, irregular periods, inflammation, more intense cramps

Why does it matter?

Because if you know exactly what your birth control is doing [other than preventing pregnancy] you can support your body through the process. You can adjust training, supplements, daily food choices & routines to reduce side effects and make it a more pleasant experience. With, hopefully it less long-term side effects.

We need to be more heavily educated on what we’re putting into our bodies!

That’s why I’m running the 🩸PERIOD PROBLEMS WORKSHOP 🩸 where I will teach you all about what your birth control is up to, how you can alleviate PMS symptoms & better support your body!

Are you in?!
Drop a YES down below 👇🏻
OR
Dm me for more details
OR
Click the link in my bio, head to work shops and register yourself! ‼️

(TWO PART WORKSHOP - ATTEND LIVE OR GET THE RECORDING Nov 25 & Dec 2)

*disclaimer: I am in no way telling you to not take/quit your birth control, you decide that for your own - I’m simply educating

JA Fitness

12/03/2021

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11/30/2021

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