Jak'd Nutrition and Fitness

Catching some rays through the sun roof before hitting the gym. I legit sluffed off this week at the gym due to a heavy work week. Do I care though? NOPE!!... Sometime life happens and certain things need to take a back seat and that’s ok. Also, it’s important to REST sometimes too and last week I took that opportunity! Today though, I feel like I could go have a heavy workout and that’s what Ima do . See more

Big shout out to all my amazing clients who have been absolutely KILLING IT lately with their healthy eating habits and their nutrition. . Seriously you guys, I have so much love for you all. . I’m not going to name names, but you all know who you are !... . I’ve got one client that I’ve been working with for about 2 1/2 months now who’s down about 24 pounds since starting!!! And do you know how many times he stepped on the scale? Twice, because WE DON’T FOCUS ON THAT AS MARKER OF HEALTH! The fact that he even knows is only because he was curious after his wife told him that he looked like he’d really been dropping and his clothes were fitting differently. He’s learned to be patient with himself throughout the entire process thus far which is amazing. I love it. . Then there’s the Firefighter that I’ve been coaching and we’ve been working on some food sensitivities as well as learning to listen to his body and his body’s needs and energy requirements. He’s learning that it’s ok to live with a mild, calm, hint of hunger once in a while and to let your body use its own beautifully designed fat stores as energy which will help mobilize that stored fuel. . And don’t even get me started on my amazing female client that was struggling with her busy, stressful job in dentristry and physically not having the ability to eat during her work day. I helped set her up on an intermittent fasting plan which totally works for her work life and completely took the stress of trying to eat food during the work day away and her body is responding amazingly. . I seriously love all you guys and you make me proud as a coach. It’s not easy dodging life’s curveballs but there is ALWAYS a solution to any problem you can think of. . Eating healthy and living a healthy lifestyle should be enjoyable, fun and exciting. . If you aren’t enjoying what you’re eating, or if you’re choking down foods you don’t like.. I’m sorry you’re doing it wrong. . If you’d like some guidance, drop in and say hi. I’d love to help you with it. . To all my amazing clients.. love you guys. Keep kicking ass and taking names. You impress the hell outta me. Cheers! See more

Happy Friday!!! . Health and happiness.. what does that mean to you? How do you define it? . For me, health isn’t about looking a certain way.... . It isn’t about crushing crazy workouts in the gym 7 days a week for hours at a time. . It isn’t about sticking to a Diet and not enjoying food or counting my calories. . For me, health and happiness is all about finding a balance with my eating, my exercise and other enjoyable things in life. . I focus on mostly eating healthy, wholesome foods that are going to support my active lifestyle. . I prioritize movement and exercise but it’s not always doing insane heavy workouts although sometimes it does cause that’s what I enjoy, and if I’m feeling it, then I go for it. . Last night, I wasn’t feeling it. I had planned to workout but then decided to take it easy and enjoy a relaxing evening on the couch instead. That’s what I felt my body called for last night so I answered that call. Turns out it was the right call cause I feel great this morning. . Think hard about how you define your health and happiness. Are you focusing on the right things to live a full, healthy, happy life? . If you want some help figuring it all out, it’s what I do. I help people that are struggling with their health and fitness and maybe just struggling with enjoying life in general due to poor health and fitness. . I’ve got news for you. It’s not too late to turn things around. You can start making changes right away that will improve your health and happiness . . Happy Friday.. I hope you have an amazing day! See more

Are you getting enough PROTEIN? . How much protein should I be eating? My answer to that is . It depends. . Every BODY is different. Our daily activities, body composition, muscle mass, exercise routines etc are all different. Which is why it depends on many different factors.... . Btw, this is also my answer when someone asks me about MACROS and how many calories and grams of protein, carbs & fat they should be consuming but I’ll save that for another post . . Here are some tell tale signs though that you might not be getting enough protein. I’ll briefly touch on a few here, but feel free to DM me for more details if you’d like to know more. . YOU’RE SORE - If you are extremely sore after a workout or exercise sesh, especially for an extended period of time (3-4 days post workout), then it may be a sign of not enough protein. . When you workout, you actually break or tear down muscle tissue. In order to repair that broken down muscle tissue so it can get stronger and bigger.. you may need to try increasing your protein a bit. . CONDITION OF HAIR, SKIN, and NAILS - So above, I mentioned that protein is the building block for all cells in your body. So ladies..(and men who care about their skins appearance ) I’m sure you’ve heard of COLLAGEN? Well collagen is a particular protein found in connective tissue (aka skin) and is needed to keep the skin elastic, clear, firm, etc. Same goes for your hair and nails. So, if you don’t have enough protein.. they may become brittle and weak, splitting and cracking. (Hit me up for more beauty tips - JK) . CRAVINGS - Getting a lot of cravings? Well, if you eat an adequate amount of protein during the course of your day, I can almost guarantee that your cravings will be very subdued if not gone altogether. Why? Well protein is very satiating and if you eat an adequate amount, it’s really tough to scarf down a bag of Doritos. Don’t believe me? Serve yourself up a nice big juicy rib eye steak and then try and eat those Doritos afterwards. I guarantee it’s not a thing. . Want to know more about this and chat further? Hit me up in the DM’s or drop a comment on this post. I’d love to chat with you ! See more

Good morning. Happy FRIDAY. I have a question for you guys. How do you FEEL after you eat? If you are truly in tune with your body and how you feel after you eat, you will know that there are certain foods that can trigger feelings of discomfort. That’s not just an accident, your body is telling you something. It’s pretty smart . The question is, are you listening to it and making adjustments with your eating to avoid that discomfort. Let me explain further. . Frequent... bloating, gas or digestive issues are signs of inflammation in the gut. It is easy to think of gas and bloating as not really a big deal, but this is your body’s way of telling you that something in the digestive tract is not working optimally, or a food you are eating is causing inflammation. . There are also certain types of foods that can cause or worsen inflammation in people with autoimmune disorders. . These foods may include things like: * sugar * refined carbohydrates * alcohol * processed meats * trans fats . So what can you do about it? Well again if you know a particular food causes these feelings of discomfort, simply avoid those types of foods. We can all make smart decisions when it comes to our eating. We’re adults and we have that ability. . It may be that you choose to have that particular food regardless of how it makes you feel and that’s ok too. Maybe you just want to enjoy the flavour and the satisfaction of eating that food. . Just know though, that YOU made the decision to eat that food and that the trade off is that you’re sacrificing the way it’s going to make you feel, for the short term enjoyment of eating it. . So always ask yourself. Is it worth it? Is eating that particular food and enjoying it for mere seconds, worth the long term discomfort of hours of bloating for example? You may decide that it is. Or you may decide that you’ll rather FEEL good after eating and choose to avoid it. . Just know that what you eat, MATTERS. If you want some help navigating through all this, I’d love to help you with it. Having a coach guiding you through all the confusion, can make things much easier. Drop a comment below or shoot me a DM and we can discuss further. See more

Well, I’m now RE-REGISTERED for another Spartan Trifecta for 2021 after transferring all my races that were cancelled from last year due to COVID. . I have registered in the competitive heats for the Sprint and Super in Red Deer and in the open heat for the Beast in Golden! . Will there even BE Spartan races this year? I guess only time will tell.... . Also just as an FYI...... for anyone who has ever waded through the sewer water / mud pit in the Calgary Spartan races, I feel we should all be immune to every possible illness already including Covid . . #healthyeating #workoutnutrition #fitnessnutrition #fitnessnutritionspecialist #weightlossjourney #nutrition #diet #dieting #fatloss #weightloss #yycfitness #yychealth #yycnutritionist #yycnutrition #yychealthcoach #deerfootgoodlife #fitfam #fitmom #musclefood #fitnessmotivation #fitnessgirl #trifittraining #spartanrace #genesisplaceairdrie #calgaryweightloss #spartantraining #spartanwomen #Spartaneast See more

Merry Christmas and Happy Holidays from JAK’d!! . Wishing you all a very HEALTHY 2021! . CHEERS ... . #healthyeating #workoutnutrition #fitnessnutrition #fitnessnutritionspecialist #weightlossjourney #nutrition #diet #dieting #fatloss #weightloss #yycfitness #yychealth #yycnutritionist #yycnutrition #yychealthcoach #deerfootgoodlife #fitfam #fitmom #musclefood #fitnessmotivation #fitnessgirl #trifittraining #spartanrace #genesisplaceairdrie #calgaryweightloss #spartantraining #spartanwomen #Spartan east See more

Got me some food ready for my day ahead. I typically have a couple protein shakes each day along with some veggies. . I’ve also got some roasted chicken inside the containers. . I’ll be hitting the gym later this afternoon so I’ve got my pre-workout and my creatine ready to go.... . I don’t always bring such a large cooler of food with me every day, and some days I simply stop and pick something up wherever I’m out at. . It can be difficult sometimes though depending on where you are to find healthy foods to eat. I’m a firm believer that most of the time you can find something, but not everyone has time to drive all over the city either. . What I will say is that when you set yourself up to be successful and bring healthy food with you for your day ahead, you’re less prone to make unhealthy choices when it comes to your eating. . This way you have everything you need right with you. Preparation is half the battle sometimes. See more

Give yourself the gift of healthy eating this Christmas!! . Ok I’ll be honest with you. Veggies is probably the last thing I’d want to pull out of a stocking on Christmas morning. To look at this picture doesn’t get me super excited . . Let’s look deeper into the meaning of this picture though and what it represents. ... . Have you stopped to think about how incredible it would be to provide your body the gift of eating healthy, wholesome food and the health benefits that come along with it? . It is all too common nowadays to be eating large amounts of foods that are highly processed, rich in carbohydrate, sugar and low in nutrients. These type of foods equate to a very high caloric diet that may bring along with it many health problems. Obesity, high blood pressure, type 2 diabetes and cardiovascular disease to name a few. . Foods that are healthy, wholesome and rich in nutrients often take a back seat. Oh sure, you have a couple spears of asparagus with your dinner now and then to make you feel like you’re eating healthy once in while. The reality though, is that the heavily processed foods outweigh the wholesome, natural healthy ones and that is problematic when it comes to our health. . Just take a second and let that sink in. What we consume day over day, week over week, and month over month matters more than you know. . So this Christmas, think about making a change to your eating habits for the upcoming new year. 2020 was a tough one I think we can all agree on that. . Whether you seek out the help of a nutrition coach like myself or make the decision to change on your own. The point is to INVEST in your health. . You only have ONE body to move around this earth for the limited time you’re here. Wouldn’t it be great to give your body the food or the fuel it needs to function at its best? . #yycfitness #yyc #calgary #yycnow #yycliving #yycfit #calgaryfitness #fitness #yychealth #yyclife #yycbuzz #yycfitfam #yyclocal #yyctoday #calgarybuzz #yycevents #yycbusiness #yycdance #yycbeauty #yycwellness #danceyyc #calgarylife #yycmoms #fitnessyyc #fitnessmotivation #thingstodoyyc #thingstodoinyyc #fitfam #yyceats #bhfyp See more

Awesome thanks for the show of support @_ly_a ! Hope you’re having an awesome Sunday!

Today we remember and honour the fallen. Lest we forget..... To all those who serve or have served.... THANK YOU.

When it comes to eating, I don’t discriminate between meals. Breakfast for lunch, lunch for breakfast, dinner for breakfast? . It does not matter. If you’re struggling for lunch and breakfast ideas..... here’s a little piece of advice for ya. . EAT WHAT CHA DAM WELL WANT! (So long as they are healthy, supportive foods of course )

Good Food = Good Mood? You’d better believe it! Ever stop to think about the correlation between what you eat and your mood? Good nutrition is as important to mental health as it is to your physical health.... Don’t believe me? Give this a try. For one week, cut out ALL fast food, junk food, sugary drinks and refined sugar. Replace those foods with healthy, fresh wholesome foods such as the ones in this picture. Pay attention and journal how you FEEL, your MOOD and your ENERGY levels. I guaranteed you’ll notice a positive change. Here are some positive changes you can make to improve your eating to support your mental health and improve your mood. - Choose foods that are low in refined sugars. - Include protein at each meal - Eat a variety of wholesome healthy fresh vegetables - Include omega-3 rich foods, such as oily fish, in your diet - Get regular exercise - Drink water instead of other sugary drinks These are just some of the many things you can incorporate into your eating to start help improving your mood. I’ve got many more ideas and things to try in order to start making positive healthy changes. If you’d like help figuring it all out, I’d love to hear from you. Start with a healthy mind, change your mood and your attitude about food and you’d be surprised at the physical changes that will start falling into place . #yycfitness #yyc #calgary #yycnow #yycliving #yycfit #calgaryfitness #fitness #yychealth #yyclife #yycbuzz #yycfitfam #yyclocal #yyctoday #calgarybuzz #yycevents #yycbusiness #yycdance #yycbeauty #yycwellness #danceyyc #calgarylife #yycmoms #fitnessyyc #fitnessmotivation #thingstodoyyc #thingstodoinyyc #fitfam #yyceats #bhfyp

Alright listen up. So before you go and turn into THIS GUY, let’s have some real talk! We were all dealt some pretty shitty news here in Alberta with the new COVID restrictions and the gym closures among many other businesses. Along with that also comes restrictions on get togethers with family and friends and that makes it extremely challenging as we are social beings and we need that human interaction. . I know these are difficult times but like every difficult challenge i...n life ..... this too shall pass. . Now I know a lot of you are worried about being less active and many are concerned that they’ll become Couch Potato’s over the next month during this lockdown putting on extra inches around the waistline. Not to mention the fact that the holidays are fast approaching and so the holiday treats and dinners along with the extra sitting around the house has people very worried. I get it. . But here’s the GOOD NEWS ! When it comes to managing the waistline, it’s your nutrition and what you eat that is going to move the needle the most in terms of your body composition. . AND..... on top of that, one of the best things you can do to stay active is simply to MOVE!! You don’t have to CRUSH crazy gym sessions to stay healthy and fit, there is a lot you can do at home. . By choosing to eat healthy, supportive foods and getting out for a walk (socially distanced by yourself or those whom you live with of course ) you can stay in control of your body and prevent those extra inches on the waistline. After all.... YOU are the adult and YOU can make grown up decisions. . So since we all have much more time on our hands for the next little while, why not use this time to work on some SELF CARE! Use this time to become educated on healthy eating and nutrition. . If you’d like a coach to help you through these tough times, hit me up and let’s chat. I’d love to help you. Even if you don’t need help but are just looking for someone to be part of your positive support network during these more difficult times, I’d love to hear from you ! . So don’t stress! You got this! WE’VE GOT THIS! Together. See more

Just MOVE! . Our bodies were designed to MOVE. I was speaking with a friend yesterday and he was telling me how he lost 30 pounds simply because he went from a desk job to a technical job where he was simply moving more. . It wasn’t a physically demanding job where he was lifting heavy weight or moving around heavy equipment or anything. It was just that the job demanded more MOVEMENT compared to sitting at a desk. ... . In his case that was the only thing he changed. . It just goes to show that when it comes to physical exercise, you don’t have to CRUSH an intense workout session in the gym. . Obviously individual results are going to vary here, and I’m not suggesting that people quit their office job and get a physically demanding one. . I’m also not suggesting that every person that does this is going to lose 30 pounds. In many cases however you’ll find that by simply changing ONE thing in your life is sometimes all it takes to spark a change. Maybe it’s get more sleep. Maybe stop eating so much fast food. Maybe it’s incorporate more veggies into your daily intake of food. . Pick one thing different and change things up. Give it some time and see what happens. You may be pleasantly surprised. . When it comes to movement however, it is worth noting that if you do have an office or a desk job and don’t get a whole lot of movement in your day, it would be highly beneficial to prioritize some form of movement in your personal life outside of work. . Go for a walk with the dog, park a few blocks away from the office downtown to walk instead of parking right beside the office. Walk or bike to work. OR..... maybe you should think about a career change? Is your career effecting your health and well being? Is it worth it if it is? . At the end of the day our bodies were meant to move and I think deep down you’ll find that we CRAVE movement. . #yycfitness #yyc #calgary #yycnow #yycliving #yycfit #calgaryfitness #fitness #yychealth #yyclife #yycbuzz #yycfitfam #yyclocal #yyctoday #calgarybuzz #yycevents #yycbusiness #yycdance #yycbeauty #yycwellness #danceyyc #calgarylife #yycmoms #fitnessyyc #fitnessmotivation #thingstodoyyc #thingstodoinyyc #fitfam #yyceats See more

Hi I’m Jeff! I’m a nutrition coach and my business is Jak’d Nutrition & Fitness. . Have you ever thought of enlisting the help of a nutrition coach? . I help educate people on what it means to eat healthy and understanding what foods you should be eating to reach your fitness goals.... . Whether you’re trying to lose body fat, build muscle, train for a sport specific competition or you just want to improve your overall health, I can help. . I’ll also help you navigate through life’s challenges and struggles when it comes to eating. . Hit me up in the DM’s to book your free, one on one, no obligation consultation to find out if I can be of help to you on your fitness journey. . #yycfitness #yyc #calgary #yycnow #yycliving #yycfit #calgaryfitness #fitness #yychealth #yyclife #yycbuzz #yycfitfam #yyclocal #yyctoday #calgarybuzz #yycevents #yycbusiness #yycdance #yycbeauty #yycwellness #danceyyc #calgarylife #yycmoms #fitnessyyc #fitnessmotivation #thingstodoyyc #thingstodoinyyc #fitfam #yyceats #bhfyp See more

Onsite this morning with @trifittraining for an outdoor group workout event to raise money for the CF foundation and celebrate Sheryl from @musclesnmotions 50th birthday!! . Happy Birthday Sheryl!! . Be sure to check out @trifittraining in Airdrie for personal training / group training and fitness classes!... . #healthyeating #workoutnutrition #fitnessnutrition #fitnessnutritionspecialist #weightlossjourney #nutrition #diet #dieting #fatloss #weightloss #yycfitness #yychealth #yycnutritionist #yycnutrition #yychealthcoach #deerfootgoodlife #fitfam #fitmom #musclefood #fitnessmotivation #fitnessgirl #trifittraining #spartanrace #genesisplaceairdrie #calgaryweightloss #spartantraining #spartanwomen #spartanbeast See more

Eating healthy can be confusing. Go online and you’ll fall into Information Overload. . One of the classic mistakes people tend to make when looking for nutrition advice online, is they’ll copy someone’s nutrition plan that they admire or look up to such as an athlete or fitness model. . This can often be problematic as what works for one person may not work for another. Also, athletes tend to train at an extremely high level and if they’re a pro athlete, you can bet you...r ass they have much more time to dedicate to their health and fitness than you do. As such, they may require a much higher caloric intake when it comes to what they consume in a day. . We’re all unique in our genetics, lifestyles and many other contributing factors. As such, our bodies handle foods much differently and the portions of food will vary person to person. . If you find yourself going into nutrition overload and come out the other end confused, shoot me a DM. . My nutrition practice is built around helping coach and guide you through this confusion, educating you on what healthy eating is and helping you reach your fitness goals. . #healthyeating #workoutnutrition #fitnessnutrition #fitnessnutritionspecialist #weightlossjourney #nutrition #diet #dieting #fatloss #weightloss #yycfitness #yychealth #yycnutritionist #yycnutrition #yychealthcoach #deerfootgoodlife #fitfam #fitmom #musclefood #fitnessmotivation #fitnessgirl #trifittraining #spartanrace #genesisplaceairdrie #calgaryweightloss #spartantraining #spartanwomen #Spartan east See more

If we have to mask up might as well represent . . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

One of my all time favourite go to lunchs. . Roasted chicken and salad . And YES..... I eat the chicken skin cause including fat in your diet is important and well who doesnt like the chicken skin .... . Also, this meal rich in protein, fat and vegetables will keep me satiated for hours with healthy, wholesome natural foods that are supportive of my health. #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

If youve been counting calories relentlessly, tracking every single thing youre eating through an app and not getting anywhere with your health and fitness goals, youre not alone. . I find in this day and age when technology is so prevalent that more and more people are using an app for tracking their caloric intake trying to stick to a predetermined calorie range. . However there is more to losing body fat and building muscle than simply counting calories. The TYPE of ...foods you eat and whether those foods support your ultimate goal are very important and need to be considered. . Not to mention, counting calories is not an exact science and nutrition labels display only averages at best, sometimes being off as much as 25% either way. . If youre getting frustrated trying to figure things out on your own, Id love to talk with you. . Nutrition doesnt need to be fussy. By incorporating some very simple changes, you can go from not getting any results with a very restrictive, painstakingly laborious calorie tracking lifestyle to actually reaching your fitness goals by incorporating some very simple changes to your eating that do not require calorie counting while still eating plenty of delicious nutritious food. . Hit me up in the DMs and we can chat more about it. . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss See more

I posted a while ago about how awesome these massage guns were. Seriously if you work out regularly especially if you lift, this is a must. . I have problems with my left shoulder and bicep tendon and about 15 minutes with this gun makes an unbelievable difference. . Loosens up the tight muscle tissue and feels so incredible. There are more aggressive attachments also to really get in there.... . Highly recommend to invest in one of these See more

So in case anyone is wondering why Im always posting insta stories from my car lol (I legit had someone ask me that today), mostly its because Im either at work or in my car . . Secondly its because...... well I just dont like to be out walking around with a phone in front of my face ya know? Some of you may look great doing that, I am NOT one of them . . Seriously though. As most of you may already know , Jakd Nutrition is completely mobile. Yes Ill come to Y...OU for our one on one sessions to discuss nutrition. . I service the Calgary and Airdrie areas and if youre from outside those two cities..... no problem. Skype, FaceTime or just good ole phone calls. Well make it work. . Regardless of your level of understanding when it comes to nutrition, I can help get you on track with your eating and clear up confusion when it comes to understanding what you should be eating to reach your goals. . If youre one of those people that are just sick of following a set of rules when it comes to dieting or nutrition..... hit me up cause I have news for you. Its not about following rules. Its about understanding food and what your body needs to function based on your lifestyle. And its easier than you think. . Thats what its all about and Ill help you get through it. Nutrition doesnt and SHOULDNT be complicated. Lifes too short not to enjoy every moment amd eating is no different. Well do it together and Ill be there every step of the way . #healthyeating #workoutnutrition #fitnessnutrition #weightlossjourney #nutrition #diet #dieting #fatloss #weightloss #yycfitness #yychealth #yycnutritionist #yycnutrition #yychealthcoach #deerfootgoodlife #fitnessmotivation #fitnessgirl #trifittraining #genesisplaceairdrie #calgaryweightloss #thebossbabesociete #bossladymindset #bizcoach #girlbosstribe #sheconquers #femaleboss #bossbabe #girlbosslife #womeninbusiness #womenwhohustle See more

Happy Tuesday! High fives for short work weeks . For those of you with children, its back to school time which typically means that your children are going to be bringing anything and everything home with them related to colds, flus and viruses. . I love this picture because it suggests that healthy food is a form of medicine to which I 100% agree.... . What we eat matters and when it comes to our bodies ability to fight off disease and sickness, this could not be more accurate. . Right now more than ever, its important for us to start to recognize the benefits of eating healthy food. . Focus on eating wholesome, healthy, fresh vegetables, fruits, protein and healthy fats to provide the nutrition required to keep you and your families healthy this school season. . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss See more

Mmmm blueberries. My absolute favourite fruit. As blueberry season is nearing an end, Im going to miss these little bundles of goodness. Of course you can get blueberries year round, but not as good as they are now. . The health benefits of blueberries are many. Rich in Vitamin C... Great source of dietary fibre Slows down vision loss Relieves constipation Improves memory May induce cancer cell death Help prevent urinary tract infections Extremely high in antioxidants I did a story a while back about an elderly woman who has eaten 1 Cup of blueberries every day for over 25 years and she claims that alone is the reason shes lived so long. She has since passed, but at an age of 101 years young . Is there scientific evidence backing up every single claim I mentioned above? Maybe not..... but in the case of the elderly woman I just mentioned, the proof may be in the pudding (or blueberries) in this case . . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

If youve worked with me before, youve heard me make this comment over and over again. . There could never be a more true statement. . Focusing and prioritizing your outward appearance over taking care of your health on the inside, usually leads you down a path of disappointment and poor health.... . Focus on your internal health, and the rest will all fall into place. . #calgaryfitness #calgaryweightloss #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss See more

Happy Saturday everyone. Its been a while since Ive posted anything nutrition related for quite some time. . Why is that do you ask? Well Ive been busy! Ive had a busy month both with work as well as taking some personal time off to build a deck. . What can I say other than life sometimes gets in the way and well thats just...... LIFE!... . Since were on the subject though, I feel that is a very important thing to keep in mind when we talk about nutrition. . No matter how hard we try and remain on track with our healthy eating, inevitably at some point LIFE is going to happen. . When the challenges of life come our way, its important to be equipped to cope with the curveballs that are thrown at us. . When it comes to healthy eating, most of us probably know what we should be eating but navigating lifes curveballs are sometimes harder than it looks. . If you find yourself in this scenario, hit me up. Im taking on some new clients as we approach fall and Id love to work with you. Let me help you navigate through lifes challenges. . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss See more

A chill day out kayaking with my two awesome kids! Such a beautiful day. Love getting out to the Mountains . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

Ive been busy working on building a new deck in our back yard for the past 10 days or so. . Before I started, I decided to do a little experiment on myself. . I wanted to see what would happen if I didnt FUSS about anything for a week, both with my training, and my eating. I never went to the gym once, nor stressed about what I was going to eat. Heres how things played out. ... . Overall, after the 10 days of deck building, I FEEL great . I feel like the 10 days of physical labour and simply MOVING did more for me physically than SMASHING a heavy weight session every day at the gym for an hour. I feel stronger and more energized than before. I feel like I may have also dropped some body fat as some of my clothes fit differently, even though that was certainly not my goal. . My nutrition although not great some days, helped me identify the foods that gave me energy and the foods that did nothing but drag me down and feel sluggish and thats the important part to realize when it comes to food. I dont view food as being GOOD or BAD, but there are foods that are supporting your health, and those that arent. Its important to know the difference and recognize the foods that are supporting your health and those that are not. Then youll be able to make informed decisions about food choices in your day to day lives. . I think the biggest take away from my little experiment was that you dont also have to CRUSH a hard workout in the gym to benefit from exercise. You simply need to MOVE. Our bodies were designed to move and be active. If you have a sedentary job and dont have the ability to be that active, then find an activity that you enjoy doing and get your body moving. . If all this seems challenging and difficult and you think youd like some help navigating through it all, hit me up. Id love to work with you on it. See more

Sunday morning run. Time to burn off some energy. . #healthyeating #workoutnutrition #fitnessnutrition #fitnessnutritionspecialist #weightlossjourney #nutrition #diet #dieting #fatloss #weightloss #yycfitness #yychealth #yycnutritionist #yycnutrition #yychealthcoach #deerfootgoodlife #fitfam #fitmom #musclefood #fitnessmotivation #fitnessgirl #trifittraining #spartanrace #genesisplaceairdrie #calgaryweightloss #spartantraining #spartanwomen #spartanbeast

Havent been on insta very much recently due to THIS project. Last 6 days about 12-14 hours a day have been consumed by building this deck. Almost done though. . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

Another drawing that my daughter Ashlyn did this evening. This is Dontai @im_dontai one of the peeps she follows on instagram. She tagged him in her post and he saw her drawing and made it his profile picture . Dudes got something like 500K followers so she was pretty excited. . Dont know where she gets her talent from but its not me thats for sure . . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

Took a break this evening from building my deck to meet up with one of my awesome clients . . Still have room to take on some more! . If youre struggling with your nutrition or if you just want to have some help getting back on track DM me.... . I work with all types. Sports specific nutrition, nutrition for building muscle, fat loss (notice I said fat loss and not weight loss ) general nutrition, competition and I also help navigate through LIFES nutritional challenges to which there are many. Hit me up! . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

DAM IT!!! . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

Thunderstorm approaching so makes sense to stop concreting pilings and stop for a cold Shock Top no? .

Feeling exhausted today. Needing some R&R...... SIGH. . Today I feel a little tired, a little run down, and a little exhausted. . When I look back at this last week, my sleep hasnt been great. Late nights, early mornings and some other contributing factors have led me to how Im feeling today which isnt great.... . I HAD to go to my workout today (Goodlife members will know what Im talkin about) but I most definitely wasnt feeling it. . Normally Id listen to my body and the way Im feeling and just not go. Since I had to, I pushed through it but it didnt feel great. . Now Im even more exhausted and craving rest that much more. . Dont under estimate the power of reat and relaxation. Dont get me wrong, its important to move and exercise and be ACTIVE! . Finding a balance however is super important. Otherwise youll run yourself into the ground and thats when things can go terribly wrong. Sometimes doing less..... is MORE . . #healthyeating #workoutnutrition #fitnessnutrition #fitnessnutritionspecialist #weightlossjourney #nutrition #diet #dieting #fatloss #weightloss #yycfitness #yychealth #yycnutritionist #yycnutrition #yychealthcoach #deerfootgoodlife #fitfam #fitmom #musclefood #fitnessmotivation #fitnessgirl #trifittraining #spartanrace #genesisplaceairdrie #calgaryweightloss #spartantraining #spartanwomen #spartanbeast See more

Who wants a FREE Jakd Tee Shirt? I have 4 LADIES Tees to give away (Sorry guys no mens shirts at the moment). . Whats the catch? All you need to do is follow me here on Instagram, LIKE my Facebook page and when you get your shirt, post a picture of yourself doing something active with your Jakd shirt on and tag @jakdnutrition . . Just send me DM and your address and Ill send you off a shirt.... . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss See more

If you workout or train on a regular basis, you HAVE to pick up one of these Fascial Massage Guns. They are absolutely AMAZING. . Seriously recommend picking one of these up. Feels sooo good and is great for loosening up tight muscles. .... #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss #massagegun

Lets play a little game. Guess Jeffs Mood. Haha. Happy? Sad? Stressed? Relaxed? I guess youll never know. . I think everyone is realizing just how much your face tells about a person. This is going to be the norm I suppose. . BTW..... Im happy today. Its a beautiful GORGEOUS day out. Get out today and enjoy it.... . Just...... dont forget your mask . . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss #masklife See more

Apple can we please have the ability to capture TWO facial recognition shots so I can open my phone? . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

NUTRITIONAL ROBBERY! Do I have your attention? What is Nutritional Robbery and why is it important to know? . Well nutritional robbery can happen when our diets consist of high amounts of processed foods and not enough wholesome nutritious foods. Processed foods would include fast food and even pre packaged foods from the grocery store that are highly processed. . Processed foods are usually very low in nutrients and very high in calories.... . On the other side of the coin, WHOLE foods are generally lower in calories and high in nutrients. . This is very important to note, because when our diets are too high in processed foods and do not include enough whole foods, were opening the door to lots of potential health problems. . When we eat junk or processed foods, this forces our bodies to borrow nutrient reserves to digest the junk weve just ate so to speak. . This can open ourselves up to a compromised immune system over time which in turn can cause us to catch many more illnesses such as viruses, colds, flus, diseases etc. . Now more than ever we should be STRENGTHENING our immune systems so they can fight off these diseases, not weakening them be eating convenient, processed foods. . If you find yourself struggling with eating more whole foods and less processed crap, hit me up. I can help. Its what I do and Ive got some great strategies and ideas to help you transition off the processed garbage and onto delicious, nutritious, wholesome healthy food. . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss #covidfitness

Hmmm The hand on the chin emoji is the emoji for thinking . It also is the emoji for hmmm. . If I also have a pen sitting on top of my ear, does that send the message that Im thinking about something important and does it make me look smart? . Or do I just look like an idiot? (Dont answer that) ... . Im sitting here doing some work tonight and for whatever reason as Im thinking about something, I did actually touch my chin and rub my stubble. Hahaha. I guess the emoji developers were on to something. . Hmmm lol. . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss See more

Came downstairs this evening and saw this. Hmmm whats wrong with this picture . . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss #australianblueheeler #doberman #dobermanpinscher #dobermansofinstagram

This Breakfast will support me throughout most of the morning. . Healthy, supportive wholesome foods. And YES.... there is room for bacon . . If I didnt have a Breakfast such as this to start my day, or if I started with a bowl of highly processed, box cereal that wouldnt do ANYTHING to satiate me and give my body what it needs..... thats where Id run into problems.... . Id continue to be hungry, low in energy and probably a bit foggy. . Now, I feel satiated, energized to start my day and clear headed. . Nutrition matters yall ! . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss#breakfastofchampions See more

Cause every once in a while.... you gotta Treat Yo Self . . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

Happy Saturday all! . Its been a while since Ive posted anything nutrition related and as I sit here and reflect on the last few weeks one thing is very evident to me. . Ive been BUSY! And when I think back at how my nutrition has been during that time I have to say..... not great. Being busy and running around all over the place can present problems when it comes to eating healthy. Heres what I mean....... . When you are busy often times you might find yourself skipping meals. Now skipping meals isnt the end of the world, and if the foods youre eating are healthy SUPPORTIVE foods that satiate, you may find yourself not needing to eat ALL THE TIME. . However..... my meals this past week were not always satiating and instead were lacking in highly supportive nutrient rich foods. I found myself becoming hungry often as a result and continuing to fuel my hunger with foods that I KNOW are not going to support what my body needs. . I could FEEL the difference. Sluggish, tired, bloated feeling in my stomach, these were all symptoms brought on by the foods that I CHOSE to eat. . It just goes to show that what we decide to eat and put into our bodies DOES MATTER! . The good news? You dont have to continue to consume these foods. We can make the conscious decision to be much much kinder to our bodies. . If you want some help getting there, I can be that person. Its what I do and I LOVE talking nutrition. . Hit me up, DM me and lets chat. What do you find yourself struggling with? . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss See more

Hahaha. Love these two. Best buds . . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss #australianblueheeler #dobermanpinscher #dobermansofinstagram

My name...... JEOFF! . #mynameisjeff

When your pre workout drink goes down the wrong pipe and you feel a cough coming on in a COVID safe Gym !! . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss

Jakd Tip of the day. . Be kind to yourself and understand that small improvements and moving the needle slowly is still progress . . Dont lose heart. Change takes time.... . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss See more

Mid day Brain Break along with a dose of vitamin D . . Mental health equally as important as physical health. . A half hour in the sun to refresh the mind can do wonders for mood and mental health.... . What a gorgeous, beautiful day!! . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #precisionnutrition #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss. See more

Im absolutely CRAVING a healthy meal of BBQd chicken and roasted veg!! I think tonight I shall satisfy that craving. . What are you craving for dinner tonight? . Does anyone else out there start to crave wholesome, healthy foods that taste amazing?... . For whatever reason there seems to be a perception by some people that healthy food is boring and bland. I hear this all the time from people and Im not sure why they feel this way. . I truly dont know where this perception came from because I dont put anything in my mouth unless I love the taste of it and Im eating whole fresh foods 98% of the time. Fresh, healthy food is AWESOME. . Except the one time I bought some frozen halibut from Costco and it tasted less than amazing . It was too expensive to throw out though so I ate it. . #healthyeating #workoutnutrition #fitnessnutrition #fitnessnutritionspecialist #weightlossjourney #nutrition #diet #dieting #fatloss #weightloss #yycfitness #yychealth #yycnutritionist #yycnutrition #yychealthcoach #deerfootgoodlife #fitfam #fitmom #musclefood #fitnessmotivation #fitnessgirl #trifittraining #spartanrace #genesisplaceairdrie #calgaryweightloss #spartantraining #spartanwomen #spartanbeast See more

Question for you. Have you worked with a nutrition coach before? . If so, did you have success or did you find that no matter what their recommendations you still struggled with your eating? . One of the reasons you may have struggled is that many nutrition coaches focus exclusively on food: meal plans, macros, organic vs. conventional, supplements, and so on.... . Problem is, for most people, eating behaviors are frequently related to a deeper problem that doesnt start with the food. . Working on changing your BEHAVIOUR when it comes to eating is something that I work with all of my clients on. . When you focus on healthy eating behaviours, this whole healthy eating thing..... becomes real simple real quick. . If you want to know more, hit me up. Tell me what your challenges are with respect to your eating behaviours. . #personaltrainers #personaltrainerlife #functionalmovement #heavyweights #functionalmovement #movementmedicine #liftweights #musclegrowth #fitness #fatlosscoach #healthier #healthiertips #fat2fit #fatlossjourney #musclegrowth #Musclemass #muscleforlife #mindpump #nutritioncoach #musclegain #fitnesscoach #healthcoach #onlinecoaching #onlinecoach #weights #fatloss See more