Jenny Shreds

Training and eating well doesn’t just add years to your life,
it adds life to your years!
💛

Helen is a member at CrossFit Newmarket Central and CrossFit Aurora Central. She has been a personal training and nutrition client of Coach Jadzia's across the last two years. Helen is dedicated, and has been working hard to achieve her goals. It’s your turn to experience the benefits of healthy routines, exercise and proper nutrition.

Mindset & Muscles with FitNut is a 6-week challenge by Coach Jenny and Coach Jadzia in partnership with CrossFit Newmarket Aurora Central.

This proven method can be personalized to suit YOUR individual goals and it’s completed virtually.

It’s simple! Complete an item on the list? Score a point. Your goal is to complete these items each day:
⚡ 45-minute indoor workout
⚡ 25-minute outdoor workout*
⚡ Progress picture and weigh-in each Saturday
⚡ 10 pages of reading
⚡ Drink 3 litres of water
⚡ Follow macros provided
⚡ No cheat meals
⚡ No alcohol
⚡ Six or more hours of sleep
⚡ Core challenge

February 1 to March 14, 2025
Investment $150 +tax

Reserve your spot before January 27! Register at https://crossfitnewmarket.sites.zenplanner.com/event.cfm?eventId=12555955-FF90-44F4-B01C-8EF8A0905519

Questions? Shoot us a DM or comment below.
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Photo credit:
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✨ Do you ever feel defeated because you didn’t accomplish the tasks you wanted to throughout the day?

✨Is it hard for you to follow any type of nutrition plan and it leaves you feeling tired and confused? We can help!

Back by popular demand, Mindset & Muscles with FitNut is a 6-week challenge by Coach Jenny and Coach Jadzia. This proven method can be personalized to suit YOUR individual goals, and it’s completed online - other than your In-Body scans and two (optional) in-person workouts

You will complete a daily checklist for points, follow a custom macro nutrition plan, enjoy fun contests, and receive encouragement and resources along the way!

February 1 to March 14, 2025
Investment $150 +tax

Reserve your spot today! Register at
https://crossfitnewmarket.sites.zenplanner.com/event.cfm?eventId=12555955-FF90-44F4-B01C-8EF8A0905519&fbclid=PAZXh0bgNhZW0CMTEAAaYtRlHZHRDgMFLi0KlJzFzjoIqU1AwcSG2FJHcHw6WFVnOC3hoLXCDKpMw_aem_MSjZFkH54ZDCPJ_s57Of9w
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LAST DAY TO REGISTER for Mindset & Muscles: A 30-day, fun challenge to build the discipline you need to accomplish ANY health, fitness, nutrition or life goals you have.

What are you waiting for? Join 20 people who have already signed up! Time will pass anyway, might as well spend it becoming a better version of you.

This challenge is for everyone and can be completed remotely. You do not have to be a or member to participate.

It’s scalable to suit your individual goals. Let me help you come up with a personalized plan.

How does it work?
1. Complete a daily checklist
2. Log points for each task you complete
3. Continue for 30 days

Enjoy resources, tips, fun contests and friendly competition with peers throughout the 30 days.

You have two options:

Option #1 (Mini Gains)
Complete the daily checklist as best as you can. Log points for what you complete without substituting. You are not able to claim points for any tasks you do not fully complete.

Any improvements are good improvements!

OR

Option #2 (Major Gains)
Complete the daily checklist without any cheating or substitutions. Still log your points. If you complete all 30 days, you may choose to continue for a total 75 days to complete a program called 75 Hard. If you miss even ONE task, you may finish 30 days and log points OR restart 75 Hard.

You will get out of the program what you put into it!

Daily checklist:

• 45-minute indoor workout - consecutive minutes
• 45-minute outdoor workout - consecutive minutes (can be walking, stretching, bike ride, etc.)
• Take a progress picture
• 10 pages of reading (a book that can help you)
• Drink a gallon of water
• Follow a nutrition plan of your choice
• No cheat meals - if you’re not sure, don’t eat!
• No alcohol

LFG!!!! Register at https://crossfitnewmarket.sites.zenplanner.com/event.cfm?eventId=E37B0CDD-BBA4-44E6-95B2-BAE000214A81

DM with any questions.
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You only have four more days to sign-up for Mindset & Muscles - 30-Day Mental Toughness Challenge. ⭐️ 🏆 💪

This program is for everyone. It’s a simple concept:

Build mental discipline by completing a daily checklist without any substitutions. Score points for the tasks that you complete. Participate in fun challenges and receive great resources a long the way.

You have two options:

Option #1 (Mini Gains)

Complete the daily checklist as best as you can.

Log points for what you complete. You are not able to claim points for any tasks you do not fully complete.

Any improvements are good improvements!

OR

Option #2 (Major Gains)

Complete the daily checklist without any cheating or substitutions.

Still log your points. If you complete all 30 days, you may choose to continue for a total 75 days to complete a program called 75 Hard. If you miss even ONE task, you may finish 30 days and log points OR restart 75 Hard.

You will get out of the program what you put into it!

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Daily Checklist:

• 45-minute indoor workout
• 45-minute outdoor workout (can be walking, stretching, bike ride, etc.)
• Take a progress picture
• 10 pages of reading (a book that can help you)
• Drink a gallon of water
• Follow a nutrition plan of your choice
• No cheat meals
• No alcohol

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Which one will you choose? Don’t delay, register today at https://crossfitnewmarket.sites.zenplanner.com/event.cfm?eventId=E37B0CDD-BBA4-44E6-95B2-BAE000214A81

Do you ever feel like you’re in the passenger seat of your own life? Do you ever feel defeated because you didn’t accomplish the tasks you wanted to throughout the day? Mindset struggles carry over the physical ones. You can build mental toughness – your ability to be resilient and maintain confidence in the face of pressures and apply these strategies to accomplish any goals you have.

May 1 to May 31
Investment - $80 +tax

For the 30-day program, each item is worth one point. The daily checklist includes:
• 45-minute indoor workout
• 45-minute outdoor workout (can be walking, stretching, bike ride, etc.)
• Take a progress picture
• 10 pages of reading (of a book that can help you)
• Drink a gallon of water
• Follow a nutrition plan of your choice (suggested to track your food)
• No cheat meals (Not sure if it’s a cheat? Don’t eat!)
• No alcohol

This is a mental toughness challenge. The positive physical changes that may occur are just the by-product of the mental transformations made.

The overall winner will receive a free personal training session with Coach Jenny. In the case of a tie, overall transformation will be considered and a tie-breaker activity will be planned.

Note: If you stick to the plan and complete the list each day without ANY deviation, substitutions, failures or cheating, you will have completed 30 days of a program called 75 Hard program. After 30 days, you have the option to continue, on your own, and complete the full 75 days. Learn more about this program here. With 75 Hard, if you miss one task, you must start the 75 days over again - no exceptions!

Open to CFNAC members and non-members.
Register now at https://crossfitnewmarket.sites.zenplanner.com/event.cfm?eventId=E37B0CDD-BBA4-44E6-95B2-BAE000214A81

CrossFit Aurora Central
CrossFit Newmarket Central

Looking to hit a reset button in anticipation of warmer weather and the new season ahead? 🧠 💪 Transform your current routines and build healthy habits with Mindset & Muscles, a 30-day mental toughness challenge with Coach Jenny.

Complete a daily checklist for points, enjoy fun contests and receive encouragement and resources along the way!

May 1 to May 31, 2024
Investment $80 +tax

Receive support and tools needed to meet or exceed your health and fitness goals and build mental toughness by:
· Completing a daily checklist to earn points
· Challenging peers in friendly competition
· Completing group challenges
· Following a nutrition plan of their choice
· Exercising daily
· Recording points and journaling daily

Package includes two In-Body scans, weekly emails and check-ins, personalized coaching, access to a private online group and fun contests. Overall winner will receive a free personal training session with Coach Jenny.

Believe in yourself! You can make small, positive changes each day that have a big impact long-term.

Register now at https://crossfitnewmarket.sites.zenplanner.com/event.cfm?eventId=E37B0CDD-BBA4-44E6-95B2-BAE000214A81

Open to CFNAC members and non-members. Questions? Send a DM or comment below.
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CrossFit Newmarket Central
CrossFit Aurora Central
Jenny Shreds
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Just one last question? Are you ready? ⭐️

Check out this awesome video by Chris Walker Media, showcasing the hard work and dedication of this amazing team. I'm sad our 6-weeks together has come to a close, but I'm so proud of all you've accomplished. Great job team!

Did you miss out this time around? Stay tuned for another session coming spring 2024.

https://youtu.be/M_ASDyZ_eWw?si=X2OdHfphQ-ZO5BH4

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Media credit - .waker_media on Instagram
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In partnership with:
CrossFit Newmarket Central
CrossFit Aurora Central
Better Than Fit
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"Strong Legs, Strong Heart" 6-Week Strength and Endurance fall program comes to a close My friends are stronger than your friends...That's a wrap! 21 participants completed my "Strong Legs, Strong Heart" 6-week strength and endurance program in ...

That's a wrap! 21 participants completed my "Strong Legs, Strong Heart" 6-week strength and endurance program.

Words can't explain how proud I am of this team. Six weeks flew by. I was honoured to coach such an amazing group of people. Their hard work and dedication have paid off. All athletes showed great improvement over the past six weeks.

Here are some cool stats and achievements from the past six weeks:

• Most homework points:
- Louise Harrison with 22 points
- Gloria Mahon, Immy Mukri with 18 points each
- Mike Landry with 17 points

• Session 1 week 1 FTP average of 152 versus week 6 FTP average of 177 (14% increase average)

• Session 2 week 1 FTP average of 161 versus week 6 FTP average of 165 (3.4% increase average)

• Not all back squat scores are in yet, but as a team, we've back squatted over 3,140 lbs.

• Top three highest men's FTP scores:
- Mike Landry - 282.15 watts
- Imraan Mukri - 220.4 watts
- John Duffy - 208.05 watts

• Top three highest women's FTP scores:
- Annie Nanowski - 210.9 watts
- Nancy Lean - 180.5 watts
- Gloria Mahon and Claire Colangelo - 177.65 watts

• Highest men's max. wattage - Mike Landry at 1,350 watts

• Highest women's max. wattage - Brittany MacArthur 428 watts

• Highest FTP percentage increase - Sayoni Mukherjee with 42% increase

• Heaviest 5RM back squat men - Immy Mukri at 275 #

• Heaviest 5RM back squat women - Claire Colangelo at 180 #

Did you miss out this time around? Stay tuned for another session coming spring 2024.
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Photo credit: .walker_media on Instagram
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CrossFit Newmarket Central, CrossFit Aurora Central

🏴‍☠️ 💀 For my “Strong Legs, Strong Heart” participants - About this Sunday, I’m just gonna put this right here….

Any guesses on the strength movements I’ve programmed? Members can choose A or B. Comment below with your exercise guesses.

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And we’re off! 🔥 This team showed perseverance as they completed a 🦵 5 RM back squat, followed by a 20-minute Functional Threshold Power (FTP) test on the 🚲 Echo bike. The FTP test includes a 26-minutre pre-fatigue stage, so in total they spent 46 minutes on the Echo bike. The 5 RM back squat was a new addition this time around and has been included to better measure an increase in strength. Think you could do it❓

Thanks to Gloria’s cheering in session 1 and Al’s dance moves in session 2, the teams were able to push through with a few 😃 smiles.

Chris took photos of each person so that I can proudly display their photos on the gym wall along with a goal or two for the program. This will help keep them accountable and feel proud of their accomplishments across the next six weeks. If you see them in the gym, give them an encouraging message or check-in to help keep them going.

Next week – 😈 deadlifts and barbell lunges.

Did you miss out this time around? Don’t worry, I’m looking to do this program again in the spring of 2024.
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CrossFit Newmarket Central CrossFit Aurora Central

📣 BREAKING NEWS!📣

Due to an unfortunate injury, I have one last minute spot available in the 1 p.m. time slot for "Strong Legs, Strong Heart". The program starts tomorrow!

Six consecutive Sundays, October 22 to November 29 from 1 to 2:30 p.m. at CrossFit Newmarket Central.

Cost - $250 + tax for six, 1.5-hour sessions.

Build strength and endurance to better perform in the sport you love.

This is your chance! Claim the last spot here:
https://crossfitnewmarket.sites.zenplanner.com/event.cfm?eventId=49F534F4-BA34-4F1D-A1ED-B4A20E4F6786

Questions? Send me a DM.

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