Jensen Fitness

As the autumn leaves fall and the air gets crisp, we want to take a moment to express our gratitude for each of you! Thank you for trusting us with your health and fitness journey. Your hard work and dedication continue to inspire us every day.

Wishing you and your loved ones a joyful Thanksgiving filled with love, laughter, and maybe even a little pumpkin spice!

Let this season of change be a reminder to embrace new beginnings, shed what no longer serves you, and focus on becoming the strongest version of yourself—inside and out!

Warmly,
The Jensen Fitness Team 💪🏻💕

RECIPE FROM OUR DIETITIAN
EASY GREEN CURRY (SERVES 4)

Macros (Per Serving with Tofu): 485kcal - 28g protein, 64g carbs, 16g fat

Macros (Per Serving with Chicken): 436kcal - 30g protein, 61g carbs, 10g fat

Ingredients:
1 can light coconut milk
5 cloves garlic, minced
1 tbsp minced fresh ginger
1/2 onion, diced
1 tsp chili flakes
4 tbsp green curry paste
3 tbsp soy sauce (or gluten-free tamari)
2 red peppers, sliced
3 cups chopped broccoli
1 cup green peas
1 can bamboo shoots
1 tbsp coconut sugar (or sub brown sugar)
1 tbsp fresh lime juice

Directions:
1. Saute garlic, ginger, and onion in a pan until soft.
2. Add chili flakes and curry paste, cook for a few more minutes.
3. Add coconut milk, soy sauce, broccoli, and red pepper, simmer for 10 minutes.
4. Add bamboo shoots and peas, simmer for 5 more minutes.
5. Stir in lime juice and coconut sugar, season to taste.

Enjoy!

I LOVE THIS ANALOGY:

You are holding a cup of coffee when someone comes along and bumps into you or shakes your arm, making you spill your coffee everywhere.
Why did you spill the coffee?
“Because someone bumped into me!!!”
Wrong answer.
You spilled the coffee because there was coffee in your cup.
Had there been tea in the cup, you would have spilled tea.
Whatever is inside the cup is what will spill out.
Therefore, when life comes along and shakes you (which WILL happen), whatever is inside you will come out. It’s easy to fake it, until you get rattled.
So we have to ask ourselves... “what’s in my cup?”
When life gets tough, what spills over?
Joy, gratitude, peace and humility?
Anger, bitterness, victim mentality and quitting-tendencies?
Life provides the cup, YOU choose how to fill it.
Today let’s work towards filling our cups with gratitude, forgiveness, joy, words of affirmation, resilience, positivity; and kindness, gentleness and love for others…

Did my workout even count if my nails don’t match my pants? 💅🏼💚

Today was one of those days where motivation was seriously lacking. I found myself making every excuse to stop. But hey, you can’t always rely on motivation because it won’t always be there. Consistency is key! I told myself I wasn’t leaving the gym until I finished every rep and set of my workout. What should’ve taken 40 minutes ended up taking an hour and a half, but I pushed through! 💪

If you’re struggling with motivation, just remember: stick to your plan and be consistent. Matching workout gear definitely helps too! 😉 How do you keep yourself motivated on tough days? Drop your tips below! ⬇️

TRY THESE EASY OAT & CARROT COOKIES 😋

1 medium carrot, grated
1 cup (100g) instant oats
2/3 cup (100g) whole-grain flour
1 tsp. baking powder
1 tsp. ground cinnamon
3 tbsp. coconut oil, melted
1 egg
1 tsp. vanilla extract
5 tbsp. (75ml) maple syrup
Makes 8

What you need to do

Preheat the oven to 340°F (170°C). Mix the oats, flour, baking powder, and cinnamon in a bowl.

In a separate bowl whisk together the egg, melted and cooled oil, vanilla extract, and maple syrup. Fold in the dry ingredients and mix well.

Add in the finely grated carrot and mix again.

Spoon the mixture (1 heaped tbsp. per cookie) onto a baking tray lined with paper and shape into rounds, leaving space between each cookie as they will spread slightly while cooking.

Place in the preheated oven and bake for 12-15 minutes until slightly browned. Remove from the oven and allow to cool completely before serving.

We are beyond thrilled to announce that Jensen Fitness has been nominated for the prestigious Business in Calgary Leaders Award! This nomination is a reflection of our relentless passion and commitment to helping our clients achieve their health and fitness goals.

Our journey has been marked by incredible transformations and heartfelt moments. We are deeply grateful for the unwavering support from our amazing community. Each one of you has played a part in this incredible achievement, and we are honored to share this moment with you.

Your success stories are the heartbeat of our community. We'd love to hear how Jensen Fitness has empowered you!

WHAT TO ASK YOUR DIETITIAN

Starting a journey toward healthier eating is an admirable and essential step in prioritizing one's well-being. While there are countless diets and fads that promise rapid results, a personalized nutrition plan designed by a Registered Dietitian can be both effective and tailored to individual needs. But walking into that initial appointment can feel a tad overwhelming, right? Not to worry. Being equipped with the right questions can turn that trepidation into a productive and enlightening session.

A successful first meeting with your dietician hinges upon open communication. This isn't just about your dietician instructing you – it's about understanding your unique needs, clarifying doubts, and setting realistic expectations. Let's explore the top questions you should consider asking, ensuring your path to better nutrition is both informed and aligned with your goals.

https://jensenfitness.ca/blog/blog-top-3-questions-to-ask-your-dietician-during-the-first-visit

Jensen Nutrition Programs are Health Benefits eligible.
Our Registered Sports Dietitian is Amazing!

DEVELOP A HEALTHY RELATIONSHIP WITH FOOD

In the age of fad diets and quick-fix solutions, the concept of mindful eating has emerged as a refreshing and sustainable approach to weight loss. Mindful eating is not just about what you eat but also about how, when, and why you eat. It involves paying attention to the present moment, savoring each bite, and cultivating a deep awareness of your body's hunger and fullness cues.

https://jensenfitness.ca/blog/mindful-eating-for-weight-loss-how-to-develop-a-healthy-relationship-with-food

MENTAL BENEFITS OF EXERCISE

You already know that exercise is good for the body but did you know that it can boost your mood, improve your sleep, and help with stress, anxiety and depression?

Exercise has a profound effect on brain structure itself, and is a scientifically proven mood booster that improves mental health and one’s overall wellbeing. In fact, mental health professionals commonly prescribe exercise as part of the treatment for individuals suffering from mental health issues.

https://jensenfitness.ca/blog/How+Exercise+Can+Support+Your+Mental+Health/269

MOBILITY AND STABILITY TRAINING

Some of the most common terms we associate with fitness include muscle, strength, endurance and weight loss. However two of the most important components of a fitness regime that often get overlooked are mobility and stability training.

By working on your mobility and stability, you can improve your general function, thus reducing common pain symptoms in the neck, mid back, lower back, hips, and knees. Most pain in the neck and upper back areas are due to Forward Shoulder Syndrome and limited shoulder mobility. One of the best things you can do is to develop the postural musculature and increase the range of motion in the shoulders and hips.

https://jensenfitness.ca/blog/how-mobility-stability-training-can-improve-your-quality-of-life-and-reduce-pain

Apple Cinnamon Protein Muffins - Yum!

Ingredients

1 ¾ cups rolled oats (divide the oats by separating 1 cup from the ¾ cup )
¼ cup vanilla protein powder
2 medium sized apples (seeded)
½ cup unsweetened applesauce
1 cup plain and unsweetened plant milk (oat, almond or cashew milk)
1 ½ tbsp ground cinnamon
2 tbsp Truvia or Stevia to taste (taste the batter before adding as you may not need it)
1 ½ tsp baking powder

Instructions

Preheat the oven to 350F.
Prepare a muffin pan with paper muffin cups or grease with coconut oil.
Turn 1 cup of the rolled oats into a fine flour using a food processor (about 1 minute). Leave the 3/4 cup unblended and set aside.
Process the seeded apples, skin on, in a food processor for about 10-15 seconds. They should have the same texture as if they were shredded or chopped really small OR you can finely chop them.
In a large mixing bowl, mix all of the ingredients and stir well.
Divide the batter among 10 to 12 muffin tins, filling them all the way to the top.
Bake for 18 to 20 minutes or until golden brown (you can insert a toothpick in the center of one of the muffins, if it comes out clean then it’s finished baking!)

Enjoy!