Purpose Driven Training by Jada McNamara

Growth is fu***ng hard.

Eating healthy is hard - chronic health conditions are harder.

Relationships are hard - repeating the same cycles & patterns over & over is harder.

Exercise is hard - obesity is harder.

Communication is hard - not being understood is harder.

You choose… it’s either the pain of discipline & growth or the pain of staying the same.

Prep update: body still hanging on to that bulk

Plan is to step on stage 9 weeks from TODAY.

I am currently sitting at my maintenance weight after bulking from November to June and putting on a total of 12lbs. I started prep in June, switched coaches, and we have worked my way back to my maintenance weight. I still haven’t started cardio and I have lots of calories to pull from yet.

I recently learned that I have actually been overeating by 675 calories (120c 19f 12p) every single day (fml😂) because I was logging my cereal wrong which has been stalling my progress a bit.

The good news is that I have been consistently eating cereal every night and technically still cutting but my calories were just higher than I thought.

Goal is to still step on stage October 15th which means that I have to lose at least 15lbs in 9 weeks which is aggressive but doable.

I am not where I would like to be at this point in prep but my plan is to give it my all the next few weeks, see how my body trends and see if I can make s**t happen.

This has been such an emotional roller coaster, but I am just trying to focus on the goal and celebrate my body where it is at in each part of this journey.

S/O to for all her patience, support and guidance & for putting up with my s**t + all the emotional breakdowns in the kitchen.

MWhether your goal is to lose weight, build muscle, or “tone up”, your focus should be on getting stronger.

If you’re progressing on your lifts, you’re more than likely gaining muscle … which then results in fat loss or produces that “toned” look you’re going after.

Lifting heavy s**t is where it’s at 🤷‍♀️

Focus on this one goal & I promise you the results will come.

Now training peeps in MN!! 🤪

- 1:1 personal training
- Partner training
- Small group training

& still offering online/virtual training, nutritional guidance, and custom-made individualized programming.

DM for ANY questions. Link in bio to apply.

I think that if life doesn’t scare the s**t out of you sometimes, you are doing it wrong 😜

I am learning that walking down a path that feels uncomfortable to me does not necessarily mean that it is the “wrong” path.

Often when we feel the most uncomfortable, it’s because we are moving in a direction that is SO different, or opposite, from what we’ve always experienced.

Therefore, my discomfort comes from a place of unfamiliarity - not because it is wrong. It means that I actually might be doing something right.

& it’s okay to not have it all figured out in the process. Instead, taking one step at a time, & having the courage to pursue what requires the most growth today.

… btw currently choosing growth & LET ME TELL YOU - it has been uncomfortable as hell 😝🙈

YOU have to want it. YOU have to be willing to put in the work.

More than anything, I want to see my clients achieve their goals, but they have to want it more than I want them to want it.

I’m telling you it’s not going to be easy but I know that you have what it takes.

“liFtiNg wEiGhtS mAKeS yOu bULKy”

Nothing drives me crazier than someone telling me that they don’t want to lift weights because they don’t want to get “too big” or “too bulky.”

Like SIS, do you know how difficult it is to put on that much muscle?

Enough of this “toning” bulls**t. There is no such thing. Your muscles grow & your muscle shrink. PERIOD.

Lifting is what gets you looking lean - NOT CARDIO. An abundance of cardio just makes you look skinny or skinny fat without any leanness… besides, having more muscle is what actually leads your body to burn more fat.

Lifting weights doesn’t make you bulky, it makes you sexy as hell.

excited to announce my full time model career with 😝



PRVN spring apparel launched TODAY.

Training with TEMPO is NO JOKE.

The What/When/Why of training with tempos:

What?
The speed in which repetitions are performed.

Why?
To maximize muscular strength development.

Lifting slower and with more intention increases time under tension which means the greater protein and muscle synthesis.

AND helps build a mind-muscle connection.

How?
Concentric (positive): explosive - 1 sec
Eccentric (negative): slow and controlled 2-3 secs

Typically, you’ll use a sequence of 4 numbers.
Ex. 3-1-1-0

1st #: eccentric portion (load coming down)
Ex. Squatting down

2nd #: pause at the bottom
Ex. Holding the bottom of your squat

3rd #: concentric portion (weight moving up)
Ex. Bring the bar back up from your squat

4th #: pause at the top
Ex. Holding your chin over the bar on a pull up

Tempo numbers are always written in the same order (Eccentric, pause, concentric, pause) BUT movements don’t always follow this order.

Ex. Deadlifts & pull ups start with concentric

Let’s say the tempo for a pull up is 3-1-2-1

2 sec pulling your chin over the bar
1 sec pausing at the top
3 sec lowering yourself down
1 sec holding at the bottom

i consider our friendship strong enough to have “life talks” while sitting on the toilet. tmi?

I am grateful for what I got because what I got is exactly what I needed.

I do not believe that we are given what we can handle. Instead, I believe what we are given challenges so that we can be invited to expand.

Our life experiences are an invitation to grow… I’ve accepted that I cannot control everything that happens to me, but I can choose to not be a victim of it.

I AM PURPOSE DRIVEN.

Everything that has happened in my life, happened on purpose… but ONLY BECAUSE I was willing to accept it this way.

I’m not underestimating the pain I felt from these experiences but I GET to decide what my past means to me.

The moment I realized this, was the moment I gave my pain purpose… because I have the opportunity to learn and grow from it.

I would do anything to bring my parents back … but at the time I wouldn’t change it for the world because I wouldn’t be the person I am today… if what I needed - wasn’t what I got.

If we go into the pain, their is a version of ourselves waiting to be born… What can you create out of the pain, suffering, or challenges in your life?

If you are NOT taking creatine, you need to (& no, it will not make you bulky)

Here is your (unasked for) Creatine 101:

What is it?
- A natural compound stored in the muscles that is involved with protein synthesis and ATP production in the muscles

A.K.A. It improves muscle and strength development.

So creatine is a natural supplement… Our bodies naturally have creatine so by supplementing it, you are just adding more.

Benefits:
- Increases muscle size
- Increases muscle strength
- Improved recovery
- Improved cognitive function & mood
- Prevents age related muscle loss (atrophy)

How much is recommended?
- 3-5g of monohydrate creatine daily

When to take it:
- Anytime of day - even on rest days.

Some people consume it before their workout with their pre-workout to get the energy benefits

Personally, I put a scoop in my protein shake post workout.

Creatine is one of the top recommended supplements & it goes way beyond strength training.

If you are currently NOT taking creatine - you need to. I dare you. 😝