Jenna-Rae Fitness

Welcome to our new trainers! 🫡😆

TikTok · Jenna | fitness + mum life🫶🏼 320 likes, 9 comments. “Meet Hustle’s newest (and youngest) assistants 🫡”

Hi again 👋🏼 a few big changes since my last post. A new baby AND a new gym location 🍼🏋️‍♀️  (still in Langley!)
 
I’ve been sharing a lot of fitness + mum life over on TikTok this past year, but I think it’s time to bring this account back too. Same mission, new space 💛  
  
P.S. I’m currently able to take on 1-2 more clients for weekday mornings or afternoons! Message me for more info 🫶🏼

❕Private Personal Training Studio for Rent❕⁣
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Currently looking for 2-3 independent personal trainers to call Hustle their home!⁣
- Exclusive & private⁣
- Clean environment ⁣
- Garage door for summer workouts⁣
- AC/Heat Unit⁣
- Fair per session or flat rate billing options available⁣
- Booking made easy with online software⁣
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Please share with any trainers who might be interested 😇 contact is in my bio for more information!

Reassuring advice from Sohee! Give this a quick read if you're stressing about losing all of your progress during this time 💪

I’ve had several clients worry about losing their gains over the next several weeks as their access to the gym is temporarily restricted. You may be nervous about this as well.⁣
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DO NOT WORRY, FRIENDS. ⁣
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In actuality, you’d have to be on complete bedrest to truly lose significant levels of muscle mass. To maintain what muscle you currently have, only a low level of training volume is required. As long as your muscles are receiving sufficient mechanical stimulus every few days, you can maintain your current levels of muscle mass relatively easily. ⁣
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Do what you can and are willing to do at home. Some of us are going to be more limited in equipment than others, which may mean that you’re relying more on bodyweight workouts. If this is the case, you can certainly make an exercise more difficult by increasing the number of repetitions performed, but you can also utilize strategies such as increasing time under tension (e.g. slowing down the eccentric phase, adding a pause) and increasing the lever. Oh, and by the way, don’t underestimate how tough bodyweight workouts can be. ⁣
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This may mean 20- to 30-minute sessions twice a week paired with walking/jogging or perhaps some yoga on your other days. This is fine! Or conversely, if you’re feeling extra motivated, you can do daily training sessions (especially if they’re on the shorter side) as long as you’re feeling recovered. ⁣
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Remember: your muscles don’t know what exercise you’re doing; they only know the forces that are being placed on them. ⁣
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But at the end of the day, honestly, if you do end up losing some muscle mass, I promise you that you’ll be just fine. Any lost muscle mass and strength can be regained relatively quickly once you return to your normal gym routine. And right now, it’s far more important that you’re staying safe and healthy and practicing social distancing. ⁣
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p.s. Stop hoarding toilet paper. ⁣

▫️Banded Lower Body▫️⠀
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I know it can be hard to self- motivate for a home workout. I’m right there with you this week to be honest 🙃 BUT I can promise you that you won’t ever regret getting up and moving! You’ll feel much better (& less stir-crazy) afterwards 😅 Today is lower body with a focus on the b***y 🍑 ⠀
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Set 1 (4x):⠀
A1. Front squat- 20 reps⠀
A2. Kneeling kickbacks- 15 per leg⠀
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Set 2 (3x)⠀
B1. Single leg deadlift- 12-15 per leg⠀
B2. Pull-through- 20 reps⠀
B3. Curtsy lunge jumps- 30s per leg⠀
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Set 3 (4x)⠀
C1. Frog pumps- 30 reps (bottoms of feet in towards each other)⠀
C2. Reverse lunge (1 & 1/2 reps)- 12 per leg⠀
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*All banded - but each exercise (except pull throughs) can be done bodyweight instead!⠀
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*Focus on squeeeezing the glutes on each rep to create tension and a mind muscle connection 🧠
https://www.instagram.com/p/B-PTSK-jaSX/

▫️Banded Lower Body▫️⠀ ⠀ I know it can be hard to self- motivate for a home workout. I’m right there with you this week to be honest 🙃 BUT I can promise you that you won’t ever regret getting up and moving! You’ll feel much better (& less stir-crazy) afterwards 😅 Today is lower body with a focus on the b***y 🍑 ⠀ ⠀ Set 1 (4x):⠀ A1. Front squat- 20 reps⠀ A2. Kneeling kickbacks- 15 per leg⠀ ⠀ Set 2 (3x)⠀ B1. Single leg deadlift- 12-15 per leg⠀ B2. Pull-through- 20 reps⠀ B3. Curtsy lunge jumps- 30s per leg⠀ ⠀ Set 3 (4x)⠀ C1. Frog pumps- 30 reps (bottoms of feet in towards each other)⠀ C2. Reverse lunge (1 & 1/2 reps)- 12 per leg⠀ ⠀ *All banded - but each exercise (except pull throughs) can be done bodyweight instead!⠀ ⠀ *Focus on squeeeezing the glutes on each rep to create tension and a mind muscle connection 🧠

✨SHOULDERS/CORE/CARDIO✨⠀
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You’re welcome for making the core section also secretly more shoulder work 😎🔥 ⠀
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Repeat 4x⠀
▪️Seated single arm press: 15 reps per arm⠀
▫️Toe taps: 45s⠀
▪️Banded upright row (1 & 1/2 rep): 15-20 reps⠀
▫️Clean & press: 12-15 reps per arm⠀
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30s work; 15s rest - repeat 3-4x⠀
▪️Slider pike OR knee tuck (slightly easier)⠀
▫️Slider cross body to wide leg reach (30s per side)⠀
▪️Reverse plank taps⠀
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*Rep range will vary, so work to a point that is challenging for you based on the weights/resistance you’re using⠀
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🟣 Alternative to sliders: just wearing socks! Or Tupperware lids/paper plates/anything that slides if on carpet 🟣
https://www.instagram.com/p/B-FGNq8DZPn/

✨SHOULDERS/CORE/CARDIO✨⠀ ⠀ You’re welcome for making the core section also secretly more shoulder work 😎🔥 ⠀ ⠀ Repeat 4x⠀ ▪️Seated single arm press: 15 reps per arm⠀ ▫️Toe taps: 45s⠀ ▪️Banded upright row (1 & 1/2 rep): 15-20 reps⠀ ▫️Clean & press: 12-15 reps per arm⠀ ⠀ 30s work; 15s rest - repeat 3-4x⠀ ▪️Slider pike OR knee tuck (slightly easier)⠀ ▫️Slider cross body to wide leg reach (30s per side)⠀ ▪️Reverse plank taps⠀ ⠀ *Rep range will vary, so work to a point that is challenging for you based on the weights/resistance you’re using⠀ ⠀ 🟣 Alternative to sliders: just wearing socks! Or Tupperware lids/paper plates/anything that slides if on carpet 🟣