Jen Rudy Fitness
715 Yates St V8W 1L6 Victoria, BC, Canada

Do you ever feel like you have to throw in the towel in order to dine at a restaurant or order takeout? Making good choices with your nutrition starts with educating yourself, and this means the food you regularly eat at restaurants as well. Bookmark this post to save for the next time you don't feel like cooking.... Do you have a macro friendly ordering hack that I missed? Comment below @ Victoria, British Columbia

Do you ever fall into the black hole of comparison on social media? I do. Not nearly as much as I used to. But it happens to all of us.... What workouts is SHE doing? How many meals does SHE eat every day? How come SHE's getting results faster than me? (and I know it's not just us women) I guarantee you that your comparison game is holding you back mentally, wasting time & energy, and not giving you as much valuable "insider info" as you are thinking. Make yourself some social media RULES: 1Follow accounts that make you feel inspired, that make you feel understood, that educate you (like from people who are actually educated ), that you can relate to. 2Don't let anyone convince you to stray into the land of MLM shops, detoxes, skinnyteas, and unicorn sweat juice. 3Take note of your internal dialogue when you're on the gram. Unfollow accounts that make you feel negative, unworthy, too big/too small, etc. You don't owe anyone your time, likes, or follows. YOU.DO.OWE.YOURSELF.SOME.LOVE.THO.

SAVE.THIS! Have you ever felt too nervous to increase your load in an exercise? Here are some tips for you to keep challenging yourself while helping you progress, so that next increase starts to feels like peanuts! @ Victoria, British Columbia

Here's a little personal story about how the next few months of the year typically would turn my world upside down about a decade ago... . . First, the holiday parties. I would have been motivated and cardio-ing hard to look bangin' in that little black dress leading up to December. After a month or so of extra 5km runs, HIIT workouts, and cutting out carbs, I would inevitably give in to the appies at that first Xmas party and remember how much I love those delicious little ...morsels of sanity. . . Just for one night... But then the next day too.. just to get it "out of my system"... . . After the binge would come the "make up for it" workout. Add more HIIT, skip a few meals.. you know the drill. Get ready for the next party. . . My hunger hormones would be like "Wtf Jen?" and my short-term willpower would tell me "Train harder.. just make back what you screwed up". . . Enter second holiday party. Repeat. . . ..Then we have the delicious home-cooked Ukrainian meals numbers 1, 2, & 3 (+ extra butter & extra perogies). Only now the gyms are closed or have shortened holiday hours that don't work with my visiting schedule, and I'm feeling pretty low on the motivation scale. . . Besides... It's baggy sweater season and mom made those delicious chocolate chip cookies I never get to eat anymore. . . NYE hits and soon after its back to the gym. 10lbs heavier (a lot of carb bloat) but the guilt, shame, & late nights with friends have hit me pretty hard. . . So it's back to HIIT, workouts, carbs.... To "make up for it". Except this time my body is less excited to respond. My training enjoyment is down, 'cause after all that work here I am heavier, hungrier, more fatigued, and hating my body more than ever. . . ARE.YOU.EXHAUSTED.YET? . . If this sounds like you.. You're not doing it right. You CAN quit playing the mental & hormonal gymnastics that most people struggle with during the holidays. . . I'm taking on 1-2 more online clients who want to ENJOY the holidays and learn SUSTAINABLE habits to help launch their training & diet into a positive cycle of: 1 Eating MORE 2 Feeling BADASS in your training 3 LOVING your body in the mirror . DM ME TO APPLY See more

Then vs. Now (ps that was not a wedding dress, just a poor choice of a grad dress ) Let's talk about this transformation in 3 categories for each Jen-era. 1) Relationship with myself, 2) with food, and 3) with exercising. LATE TEENS (first pic):... 1) Completely insecure. Would avoid parties, birthday celebrations, and beach days solely based on how flat my stomach felt that day. 2) Measured food down to the kernel of rice, thinking that less is more. Wanting ice cream was obviously weakness... which usually resulted in more ice cream (the binge/guilt relationship is strong). 3) Cardio Queeeeeen. Run stairs, run hills, run trails, run treadmills - RUN THE WORLD. More ice cream? MORE RUNNING! (Positive: my cardiovascular endurance during this era was unreal). EARLY-MID TWENTIES (middle pic): 1) Building self confidence, but completely reliant on being stage lean to feel confident in a bikini. 2) Food obsessed. It was a battle of Tilapia, Egg whites & Broccoli vs. Pizza & Ice cream. Black vs. white, never gray. I thought the only way to see results was to eat my bro diet, which after months of eating cold fish for contest prep, could only be sustained for 3 days at best. Balance? What's that? 3) Lifting weights and learning A LOT, but the yo-yo-ing cycle of restrictive diets & competing confused me into believing that more dieting was the answer to seeing my physique improve. IN MY 30'S (Now ): 1) I AM WHO I AM. TAKE IT OR LEAVE IT. I love the thickness in my booty and sometimes seeing the shreds underneath. My self-worth is not related to my abs or lack thereof. I am the happiest I've ever been (w/ myself AND my relationships ). 2) I can track food, if I feel the need. I don't have anxiety around food. Perogies, bread, charcuterie. But also chicken, salads, broccoli, protein shakes. 3) I am consistent in my lifting, year round, without a deadline. I challenge myself with performance goals. I am STRONGAF. My body feels like home. It gives me joy. I tell it "you can do this, LFG babe" and not "why can't you just be better". If you're out there struggling here's my advice: LIFT.ALL.THE.WEIGHTS.AND.EAT.THE.FOOD.

This girl loves being creative with warm-ups that are effective and help create some space in the joints. . . Normally, when performing a warm-up sequence, I'm assessing as I go (both for myself and my clients), spending additional time in any areas that need some love. .... . Your warm-up should gradually increase in difficulty and intensity as you go, increasing your body temperature and getting your joints prepped for the upcoming workout. . . I'm actually a bit sad because I had twice as much in here but had to cut it to fit the 'gram. If you like this let me know and I'll recreate a different version :) . . Spiderman T-Spine Opener: 5-10 reps each side Prone Swimmers: 2-4 in each direction. Bear Crawl Forward/Backward: 2-4x. Half Kneeling Bottoms Up KB Press: 5-10x/side . . Save it! Try it! Tag me! #strongbabes #strong #personaltrainer #fitnessmotivation #fitnessjourney #workout #warmup #studio4athletics #yyjfitness #yyj #yyjbusiness #gym #onlinecoach #getmoving #shoulderworkout #mobility #girlswholift See more

Horizontal pulling is one of the best things you can do for your shoulders. . . The thing is, most people are pretty terrible at properly activating the upper back properly, which turns this into not much other than a bicep exercise. If you aren't sure that you feel your upper and mid back during a pulling exercise, chances are you're relying on your biceps to get the work done. .... . I'll share with you some of the tips I use for upper back activation: 1 Scapular Bodyweight Rows: using a Smith machine, barbell, or rings, retract and release your shoulder blades *without bending your elbows* to work on activating your mid-back. You should feel your lats, and maybe some rhomboids, and mid/lower traps. This is step 1 to any pulling exercise. Master this! 2 Perform banded seated or standing 45 rows. You can pull the band itself, or clip a caribener around the band. This will force you to activate instead of using momentum. This is an awesome way to develop better mind muscle connection. 3 Work on your shoulder mobility. Start to connect with all of those lazier muscles that need to learn to play their part. Shoulder Swimmers, I/T/W/Y's, CAR's, are all a great way to help you. Select one or two things to work on that will prioritize working on increasing your active end range of motion. . . Save this, try it, and let me know how it goes . . #studio4athletics #yyjfitness #yyj #girlswholift #Workout #Gym #fitchicks #fitnessmotivation #onlinecoach #strengthcoach #StrengthTraining #strongwomen #beyourbestself #shoulderworkout #functionaltraining See more

New year, new me? Here are 3 tips to sustainable behavior change so you NEVER fail with your new goals.

Rule of thumb... . If the way you talk to yourself when you try on those pre-covid jeans isn't the way you'd talk to your best friend, tell your inner self-talk to *$@# off. . Being an ass to yourself doesn't help.... . #mindset #onlinecoach #transformation #yyjfitness #girlswholift See more

What are your energy leaks??