JLau Training

“As we let out own light shine, we consciously give other people permission to do the same.”

Never underestimate the influence you may have on those around you. I feel like the movie coach Carter’s quote sums this photo up.

I was wrapping up a group fitness class and my cousin came over with her daughter for a Saturday hangout. And little did I know she was mimicking the cool down I was doing.

Diving into Pre- & Postnatal Coaching materials with excitement. While I may not personally experience pregnancy, I’m determined to better understand and support the amazing women who do. Here’s to growth, empathy and empowering journeys ahead!
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If you believe what you see on social media, you may think 18 percent body fat is ideal for women. But a recent study in the Journal of Strength and Conditioning Research might surprise you. 
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Towson University researchers measured the body composition of 278 Division I female athletes—across 12 different sports—and found that, on average, these super-fit women weren’t really even close to 18 percent.[1]
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Most came in between 25 and 30 percent body fat. 
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Another eye-opener: In a different study, scientists tracked 27 bikini and fitness competitors through their competition training.[2] The researchers report that the competitors averaged 12.7 percent body fat the morning after their event.
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Let’s be very clear: That’s quite low. 
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But here’s something you might not expect: These same competitors were at an average of 23 percent body fat before they started their competition-specific training and dieting.
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The point? Fitness competitors’ walking-around bodies are lean, but they’re not ultra-lean. 
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All of which goes to show: If you want a healthy, athletic build or are an athlete measuring performance and recovery? Striving to lean out to a bikini model’s body fat target you see in competition posts; are often not realistic or necessarily healthy. 
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Also note: No one but YOU can know your ideal body fat. 
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That’s because the body composition you can maintain while eating, exercising, sleeping, and living in a way that helps you feel your best is probably the right body fat percentage for you.

1. PMID: 31343559
2. PMID: 28119632

The kids that almost stole the show. I’m sure Hallmark will steal those photos soon

Life is about having moments and days like this.
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A thank you note from an old client. It’s amazing how every time I read this I am reminded of the influence coaches can hold.

None of these goals were my choosing, this gentleman has one of the hardest comeback stories you would ever hear and all he wanted to do was make a better version of himself.

He fell in love with the process, asked questions, desired tasks he could focus on outside of the gym to improve his overall health.

To get out of pain, put on muscle, quit smoking and learn to how to eat and be healthy is a tremendous feat. Doing it all in 6 months is what makes me so proud of this guy. I could not ask for a better experience as a coach.

Even more the small world coincidence that I worked in the hospital the same time he was there; under the doctors and nurses that were treating him. Only to officially meet three years later.

Gives me hope and faith in the saying “I may not have gone where I intended to go, but I think I have ended up where I needed to be”

The same people who tell me they can’t lose weight are the same people who refuse to walk because they don’t think it’ll make a difference.
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Walking is a game changer. It’s one of the first doable habits many people start to losing weight. And if done consistently can aid with fat loss along with other health and mental health benefits.
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It may seem like a small thing and sure, it doesn’t feel like you’re doing CrossFit or Power lifting, but it’s a small action that isn’t hard to take and really starts to add up. Like sleeping well each night and staying properly hydrated. Never underestimate the power of small habits.👍

You don’t need to start over. You just need to keep going.
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A long holiday weekend like this past weekend can leave you feeling like you’ve done permanent damage to your health and fitness goals.
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I can assure you that you haven’t, so long as you don’t give up. Saying that you need to “start over” suggests that you’ve failed and have quit on your goals.
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Thinking you need to “start over” does you an incredible disservice because it neglects all that you’ve done to move yourself forward.
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It casts aside all the knowledge you’ve gained about what works and what doesn’t.
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It suggests a negative mindset which only accomplishes one thing: pulling you further from your goals.
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So you don’t need to start over.
You need to take your knowledge and self-reflection and keep moving forward.
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