JessTruFit

✅How to not lose all of your progress on vacation or with events… I know it can be very stressful staying on track with events and life. Here’s a few tricks I use to stay on track. Pre plan. Decide if you are going to stay on track if you want to increase your calories for the event. Prioritize Protein at each meal. Usually carbs and fats take care of themselves but hitting your protein goal can be a bit more challenging when on the go. Be forgiving of yourself. If you don’t do quite as well as you hoped that’s ok. But don’t dwell on the mistakes you made, learn from them and move on. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting

🤷‍♂️End of the day and way short on your Protien goal? This is my quick hack to hitting my Protien goal without messing up the rest of my macros… If you change nothing else about your diet this puts you 20-40 grams closer to your protein goal Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting

Rons Testimonial and amazing Results at TruFit Ron is down over 30lbs and 10inches on his waist! He loves how much better he feels, more energy, strength, endurance and health!! He even just completed a 5k!!! Way to go Ron!!!

✅Banded Flys No bale machine? No problem banded flys are a great alternative, they are also great if you are traveling and do not have access to weights. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting

✅ Banded low to high Great core exercise also great for improving your swing as well! Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting

✅Staggered Stance Deadlift Great for isolating each leg, also great for core and balance. Keep feet about shoulder width apart. I like to use a line on the floor to help me line up my feet. 70% of the work is being done with the leg being trained, the other leg is 30% Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting

✅Kim shares her experience at TruFit Kim loves how Effective the training sessions are. She’s has gotten so much stronger and improved her overall health and general fitness levels. Way to go Kim!!! Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting

So I messed up….. Totally ran out of my prepped food this week! So went to Walmart they have pre sliced and weighed out deli turkey. Paired with Dave’s thin sliced bread the macros are as follows 8oz deli turkey and 2 slices of thin wheat bread. 380 calories 46 grams of protein 38 grams of carbs 4 grams of fat Not bad for absolutely zero prep work or time. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting

✅Reverse Hyper Great warm up or primer movement Great for developing posterior chain, Also great for spinal decompression. I like to do 10-12 reps 3 sets before doing a lower body training session. Hope this helps. Jess

✅Leg extension Tips Make sure you start with tension Make sure your seat is at the correct height Make sure you extend your legs all the way at the top. Choosing the correct weight is very important. Focus on not using momentum at the bottom. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting

✅Decline Sit-ups Great way to progress core strength This is a more advanced core movement, should already have a strong core before trying. Body weight first and once you are ready you can start adding in weight. Hope this helps. Jess

✅RDL aka Romanian Deadlift This is a hinging movement not a squatting movement. Great for training the glutes and hamstrings Let the bar almost slide down your legs as you hinge and push your hips back. Once your hamstrings get tight or loaded come back up. Very slow on the way down really try to load the hamstrings. Hope this helps. Jess #cda #gym #postfalls #personaltrainer #weightlifting

Another great variation of the deadlift Great for focusing on the glutes and quads Nice wide stance Point your toes out. Back is straight and push your hips out on the way down. Thinking of pushing the floor away on the way up. Hope this helps. Jess

✅Heal elevated squats Great movement for targeting the quads! Rip your knees out on the way down, try to get your hamstrings to touch your calves at the bottom if you have the mobility. Squeeze your core on the way up. Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting

✅Band Pull aparts are one of my favorite warmup exercises and movements. Make sure to keep arms straight while performing the movement. Think of squeezing your shoulders together once you have pulled the band apart. Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting

🤷‍♂️How to pick a protein bar… No shortage of protein bars out there. Some are great, and some are terrible on the macros but they fly the word Protein so most do not bother to read the label and assume they are making a healthy choice. Hope this helps #cda #gym #postfalls #personaltrainer #weightlifting

✅Here’s a 3 quick Tips for the battle ropes. Keep your back straight Don’t let your shoulders get rolled forward too much. It’s not a pulling movement Here’s a short video on how to get the most out of it. As you fatigue, make sure that you pay attention to your form :) Hope this helps

✅Tips to get the most out of the military press Make sure you aren’t over arching your back when trying to press the weights. Think of keeping your belly button pulled in. Think of pressing straight up when doing the press. Not out wide but a good clean press. Hope this helps