Self-Care Trainer

If you're struggling to maintain consistent exercise habits, keep reading. ⬇️

🤔 I know that it may seem strange for a personal training to tell you to make your workouts smaller, but hear me out.

💡What if you committed to showing up for 5 minutes?
💡What if you committed do doing one exercise?
💡What if you committed to going through the motions? (50% effort)

In a world that's convinced that more is always better, I'm here to remind you that less is often more. Especially when it comes to creating long lasting exercise habits.

More is not always better.
If it feels good, go ahead. If it doesn't feel good, pause and reassess.

What do you think? Could making your workouts smaller help you create more consistent exercise habits?

Thanks for being here,
Stay curious
-J

Do you ever wish that exercise could be different?
(Trigger warning: intentional weight loss)

If you're like me and you've used exercise as a dieting tool most of your life, you may also be used to the feeling of pushing yourself through a workout just to see the number on the scale go down.

It's more common than not to make exercise about weight loss. The pursuit of shrinking your body is not inherently bad, but 💥if exercising for weight loss is no longer working for you💥, just know that there's another way.
😒You don't have to stay stuck in the diet cycle, pushing your misrable-self through another HIIT circuit. (No hate on HIIT).

I'm here to help.
The first step is to ask yourself: How do I want exercise to add value to my life?

My favorite women's strength coach, Mark once asked me: If you knew your body wouldn't change, no matter what, what kind of exercise would you do?

I remember feeling so overwhelmed when I decided to give up dieting. I had no idea what exercise without diets would even look like. I didn't think I could make it work.
But it can work!
The key? Sharing and connecting with other women. That can look like 1:1 or group coaching, or sharing with someone you trust.

Wherever you are in your journey, there's the supportive, compassionate coaching you deserve.

🙋‍♀️Want to know more about making exercise a positive part of your life? Comment your favorite emoji below!

And btw, I'm glad you're here. 🧡

🤔 Do you set intentions for your workout?...

Often, we go into a movement session (think strength training, yoga, walking, sports) with the intention of:

*Put in 100% maximum effort until I'm exhausted, because exercise needs to suck.*

Often, we're choosing to move our body in pursuit of intentional weight loss or changing our body...

➡️But, do you take time to set a true intentions for **this particular session?**

💭What I mean is, do you ask yourself "What do I want to get out of today's movement session?".

Just as importantly, we need to define - "How will I know I've succeeded?".

Now, let's set aside any body changing goals and dig deeper. What are you TRULY trying to accomplish?

For many, we are pursuing:
1. Increased energy levels
2. Reduced pain
3. Ease of living (more strength, more stamina, greater mobility)
4. Wellbeing (Mental & Physical)

So, let me ask you - 💥What is your intention for your movement session, today?💥

For myself, today's movement session is about showing up and celebrating that. I will start with 1 exercise - a TRX row - see how it feels, and go from there.
Hopefully, I'll feel more energized and have an elevated mood afterwards.
🥳 But ultimately, I'll be successful either way, because I simply chose to show up.

The next step? Celebrating your Wins! Especially the small ones. Stay tuned for the next post.

"Now -- THAT'S a floofy dog!"
- strangers as they walk past my dogs everyday.

I used to hate having my picture taken...
Which photo is your favorite? 1, 2 or 3? Comment below!

Krisztina helped me switch the focus to using photos as a way to help you get to know me better. 😛

Afterall, I'm here to serve you, in everything I do.
So, here are 3 random facts about me that you probably didn't know.

1. I got my first official job (ie..needed a SIN card) when I was 15, as a cashier at Canadian Tire. I loved the freedom that came from earning my cash.

2. I've run two other businesses in the past decade. The first was a summer painting franchise, and the second was a landscaping business! Both of these "failed" businesses gave me a ton of useful lessons that help me today - like, make time for sleep once in a while 🙃 ie. Set boundaries and keep them.

3. I'm a huge country music fan. Lately, I can get enough of Eric Church.

Did any of these surprise you? 😋
Thanks for being here and Stay curious.

- Johnena

🔹️Misty🔹️

I can't get enough of this weirdo ❤❤❤

Took time to catch up with Lyndsie today. Got a haircut and spent some time with a goofy floof named Dierk. ☺

Throwback to an impromptu photoshoot with Misty and Cooper. Did you know it's nearly impossible to get two dogs to sit still for more than 0.65 seconds?

P.S. Taking your dogs for a walk IS a form of exercise for self care!
And no, you don't have to sweat for exercise to "count".

What's your favorite way to use exercise for self care? 👇 Comment below!

REST. IS. PRODUCTIVE.

This is true for everything in life -not just exercise.

Celebrate rest. Celebrate taking time to do what feels important. Celebrate being flexible with the rules.

I took an unintended break from social media, budgeting, business stuff in general, and exercise for the last 2 weeks.

I'm not beating myself up.

It's inevitable that your priorities will shift. That routines will be disrupted.

Be kind to yourself and take things one day at a time.

❤❤❤