Jen Ford- Fitness Coach

21/12/2021

preach it ✌🏻✌🏻💥💥

Skele-Layne will return next week with more disturbing facts 🤷🏼‍♂️

Man I cannot tell you the number of people I come across that can’t finish a training program or be consistent with their nutrition for more than a couple weeks before they get the itch to punch their dopamine receptors with “I NEED SOMETHING NEW!”

No. You need to be consistent. The reason you aren’t making progress isn’t because your training program isn’t ‘perfect.’ If the explosion of hypertrophy training research over the last decade has shown us anything it’s that you can grow muscle TONS of different ways so long as you are consistent, train with intensity, & practice the principles of progressive overload.

Likewise nutrition research has shown us damn near any type of diet can work to lose body fat is you are in a calorie deficit. Why do so many people struggle?

1) because they believe their own bu****it
2) they have the focus of a 3 year old.

The number of folks I’ve coached or spoken to who can’t go more than 2 weeks without wanting to change tons of variables is crazy. Not only is this NOT productive, on the off chance you do get better results you will have NO IDEA why you got results because you changed so many things at once

You are being CHILDREN hunting for that latest dopamine hit simply by changing things & inducing another ‘honeymoon’ phase for training and/or diet. That’s right, simply changing things induces dopamine hits. This is why kids have such trouble sacrificing short term pleasure for long term improvement. One of my favorite quotes is from Dave Ramsey who said “Children do what FEELS good. ADULTS formulate a plan & execute it!”

I am not mad at you. But if you don’t stop chasing short term stuff, you will NEVER hit your long term goals. You don’t need a special new shiny program… you need to get your s*** together & commit to boring consistency. It will change your life. I know because it changed mine

20/12/2021

I think it’s sad that breastfeeding is such a taboo subject in this day and age……

15 Cool Facts About Breastfeeding

1. Human milk boosts a baby’s immune system big time—helping baby fight viral, bacterial, and parasitic infections, including:
Respiratory tract infections
Ear infections
Bacterial meningitis
Pneumonia
Urinary tract infections
Infant diarrhea
Common colds and flus

2. Breastfeeding can actually reduce baby’s risk of disease later in life, including:
Type I and II diabetes
Hodgkin’s disease
Leukemia
Obesity
High blood pressure
High cholesterol levels
Crohn’s disease
Ulcerative colitis
Asthma
Eczema

3. Breastfeeding reduces mama’s risk of ovarian and breast cancer, heart disease, and osteoporosis. The longer she breastfeeds, the higher the benefit. In fact, a woman who breastfeeds for 8 years has nearly a 0% risk of breast cancer.

Get this—breastfeeding a baby girl actually reduces her lifetime risk of breast cancer by 25%.

4. Breastfeeding saves a family approximately $2 to 4 thousand dollars annually (compared to cost of formula).

5. Breastfeeding helps mama heal faster in the postpartum, helping her uterus return to pre-pregnancy size faster and lowering overall postpartum blood loss.

6. Breastfeeding can help mama return to her pre-baby weight. It takes 1000 calories a day on average to produce breast milk. Women are advised to consume an extra 500 calories a day, and the body dips into reserves it built up in pregnancy to make the rest (it’s important to consume those extra calories or the body actually goes into “starvation mode” and holds onto the reserves).

7. Producing breast milk consumes 25% of the body’s energy; the brain only uses 20% by comparison.

8. On average, babies remove 67% of the milk mama has available—they eat until fullness, not until the breast is emptied.

9. Almost 75% of all moms produce more milk in their right breast, whether they are right- or left- handed.

10. Mama’s body is constantly making the perfect milk for baby. Milk changes its nutritional profile as baby grows (milk made for a 3 month old is different than for a 9 month old). Milk can even change day to day—for example, water content may increase during times of hot weather and baby-sickness to provide extra hydration.

11. Human milk contains substances that promote sleep and calmness in babies (who doesn’t love that?) Breastfeeding also calms mama and helps her bond to baby.

12. Breastfed infants are at lower risk for sudden infant death syndrome (SIDS)

13. Mama’s breasts can detect even a one degree fluctuation in baby’s body temperature and adjust accordingly to heat up or cool down baby as needed. This is one reason skin-to-skin contact in the early days is so crucial.

14. Breastfeeding reduces baby’s risk of cavities later on and may lower the chance they will need braces as kids.

15. Breastfeeding mamas sleep on average 45 minutes more a night, compared to those who formula feed.

http://healthfoundationsbirthcenter.com/2013/11/19/15-cool-facts-about

19/11/2021

🌟🌟 CLIENT SPOTLIGHT 🌟🌟

Nicole has consistently put the work in for the past 5 months and has totally transformed her physique.

22lbs down.

Yeah crash diets can see the scales shift and you get that initial buzz….. but lots of good food and heavy lifting WEEK IN WEEK OUT will have longer lasting effects that are sustainable. Not to mention you get that amazing shape too 🤩🤩✔️

So proud of this gal and the effort she puts in! I cannot wait to see what’s coming…. 😜

05/11/2021

CONSISTENCY ✔️
HARD WORK ✔️
LOTS OF FOOD ✔️

Massive well done to Chelle for putting in the work and transforming herself but also proving that results can be achieved whilst working a demanding job and still having a social life too!

Since starting work with Chelle at the end of May, she has consistently checked in week after week…. I truly believe that this is the key factor in achieving results- being open with your coach, being realistic about plans and putting the work in week after week.

Yes life has its set backs- nights out, catching bugs, chaos at work…. but if you can regroup each week and get back onto plan, then the results will come. Chelle is proof of that 🔥👏🏼

Not only has she visibly lost fat, she has grown a set of impressive legs in the process!!! I honestly feel that the pictures don’t even do her justice!
At first Chelle was bad for focussing on the scales, something most women do. Weight was coming down week on week but for a while it’s stuck pretty stagnant- whilst her pictures just looked better and better!!!

Well done!!!! 🌟🌟💪🏼💪🏼

01/10/2021

When your client turns PRO 🙌💥🤌🏼

Unbelievably proud of Emma and how incredibly hard she has worked this season!

All prepped to compete last year but Covid came along and ruined that- however, it only meant she got better…… and now she is the newest IFBB BIKINI PRO 😭😭😭 Literally the highest achievement a client could get!

PROUD

09/09/2021

15kilos- 35lbs- 2.5 stone

Whatever measure you want to use- that’s a hell of a lot of weight to lose. The best bit, it has been done gradually and in the healthiest way possible ☑️

May-September….. 4 months of consistent weight training 5 days a week and balanced nutrition with off-plan meals weekly.
Just like the majority of these transformations, it’s really not rocket science or some crazy weird method that would blow your mind.

The equation is simple -
Move more>eat less (crap)

The benefits of weight training over cardio mean that you create shape whilst losing body fat, rather than hammer cardio and end up looking like a stick in a sock 🧦

The secret is just start.

That’s it, start.

Stop putting it off, because that time is going to pass regardless…… just imagine yourself 4 months from now.

Big up to Jade!! She has NEVER once complained or made excuses. She checks in every single week consistently and gets on with it, no drama or BS. We’ve increased food along the way and still losing fat 💥

Everything comes down to choices 🤙🏽

So proud of you Jade- gals like you are the reason I love my job 🥰

12/07/2021

Absolutely buzzing for this gal!!!!!

A well deserved win after busting her wee butt off (literally 😅) since her first show 4 weeks ago. Massive jump up from 6th place to 1st!!!! Winning the Ladies Toned Figure trophy at the PCA Saxon Classic.

I was so proud of her stage presence and sass up there!! I’m so glad I was there to watch her win her trophy 🏆

It just shows you that so much can be done in just 4 weeks with unbelievable determination and hard graft!!!!

Marie NEVER complains and is quite honestly the cheeriest member of ☺️🥰

You rocked that stage and are an absolute credit to yourself! Star client and wee trooper all round!

05/07/2021

This week’s motivation Monday 💥💥

I could not be more proud of this girl! I’ve coached her for almost 2 years and in that time she has continued to impress me with her commitment and dedication.

As a coach, you want clients who consistently check in, ask lots of questions to make sure they fully understand their plans and then get their head down and just get sh*t done!!!! That’s exactly what did!!!

The best thing about Emma, is that she never complained. Not. Once. She continued to socialise, not missing out on normal “life” and followed her plans to the letter. That’s what makes a winner 🥇

She was due to compete last year but Covid had other plans- which meant we got right back into a healthy off season and took calories up ridiculously high (especially for a Bikini girl 😜) This only meant that prep was more straight forward and easily managed week to week.

If you want to compete in 2022, get a coach NOW! Don’t wait until nearer the time, you need a great foundation to begin that hard graft of prep.

Huge well done to Emma winning overall female at this weekend! PROUD PROUD PROUD

18/06/2021

🤩😍 CLIENT SPOTLIGHT 🤩😍

5 weeks between pics- 7kg difference!!

Jade started with me as an online coaching client just 5 weeks ago and has been an absolute dream to coach….. never misses check in, follows plans to the letter and is seriously putting the work in 💪🏼💪🏼

Massive well done to Jade for her hard work so far……. I cannot wait to see how she continues to progress and improve her health. This girl is gonna be one to watch! 😍😍💃🏼💪🏼🤗

21/05/2021

Client spotlight 🤩🤩

started with me when the gyms opened back up .... her first deadlift was 25kgs and we set a goal to hit 65kgs by June- because we like a challenge 😍💥👊🏼

And this morning at 6.30am she’s smashed that goal with 10 days left 💪🏼💪🏼💪🏼

Proud of how hard this gal is working and the progress she’s making each week!! *apologies for filming her on her last rep 🤷🏼‍♀️🙈

19/05/2021

How badly do you want something?

Are you willing to put in the work CONSISTENTLY over time in order to see the change?

Amanda wanted it badly and she has continued to put in the work week in week out. When progress is steady, we often don’t see how much we’ve changed- and that’s the case for this chick. Often doubting herself and how far she has actually come.... this is a little reminder that you are an absolute BADASS 👊🏼💥

What changes when your shape changes in the way that you want? Your confidence grows, your attitude towards training and proper nutrition shifts towards positivity rather than punishment.

Yet more proof that lifting heavy s**t will only make you hotter 🔥 Amanda can hack squat MORE than any of my female clients..... she’s one strong ass chick 💪🏼♥️