Janna Coleman Coaching

Raw and unedited French toast making! Hits the nutrition and life…perfectly imperfect ❤️

Knee niggles? We all have them and no we aren’t talking knee injuries here, let’s leave that to the medical professionals!

I’m talking the annoying things that pop up when we are just trying to do better and our bodies suggest otherwise. It’s frustrating and often times it’s that thing sends red flags and stops us in our tracks when really it’s likely more of an unfamiliar, unfavourable movement pattern happening, which causes the thing.

So much of our movement patterns rely on the motions (or lack of motion) above or below “the problem”. Addressing it through simple mobilization or strengthening exercises can go a long way to help keep you on your feet. When it comes to feet they are the first line of defence!

Check out this quick foot and ankle sequence to help you keep moving.

Like, save, share and follow for more.

This is a “start where you are”, “use what you have”, “do what you can session”! Seriously anywhere from 6 to 30 reps is what the newest strength training research is showing.
When starting anything, exposure and “motor” learning come first. Training with intention comes second, meaning train with enough effort that you are only leaving a couple of reps on the table. Progress from there a little bit at a time. Adaptation (muscle size/strength) occurs when familiar movement is consistently and progressively challenged and is known as progressive overload.

Not enough women are strength training for various reasons;
-beliefs around getting bulky/manly looking
-cardio has long been sold as “feminine” fitness
-the idea of shrinking/toning vs building has been the consistent messaging
-the weight room is very intimidating
-cardio, sweating, exhaustion and calorie burning feel more validating

The irony is that strength training may offer more unique benefits for women than men in the form of bone density protection, hormonal benefits, metabolic health in peri/post menopause and “successful aging” making the cultural resistance frustrating and unfortunate.

Time to pick stuff up and put it down, even if it is just your body to start!

Like, save, share and follow for more.

We become what we repeatedly do, that goes both ways. I can help you find your “again”

Vanilla Protein Ice Creami. 1 serving = 22g protein for 160kcal. Lots of room for add in’s!

Pop a pre-portioned bag in the microwave for 3-4 min. Dump in a bowl, salt and serve. It doesn’t get much easier. Enjoy!

Lunch ASMR, complete with commentary from the peanut gallery!

No obligatory talking head yesterday for the challenge. Done is better than perfect and yes CHANGE IS REALLY HARD!