Achieve Your Health and Fitness Goals with Health Through Mobility

Name: Health Through Mobility
Address: 633 Kyes Road, Lansdowne, ON, K0E 1L0, CA
Telephone: 613-315-6583

Personal Training and Health Coaching to Transform Your Well-being

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Yesterday, I finished 2nd out of the females in my first 25km trail run 😁😁

🌟 What Running Has Taught Me 🌟

When I first started running, I thought it was just about burning calories and staying fit. But now, it’s become so much more than that.

🏃‍♀️ Stress Relief: Running is my moving meditation. It clears my mind, eases tension, and helps me tackle life with more calm and clarity.

🏅 Accomplishing Goals: Whether it’s running a longer distance or shaving a few seconds off my pace, every goal I achieve reminds me of my strength and determination.

👧 Keeping Up with My Daughter: Running gives me the energy and endurance to match my little one’s boundless spirit—and to be fully present in her adventures.

🌄 New Experiences: Running takes me to places I’d never explore otherwise—like the day I found myself running past a field full of llamas. Moments like these make life richer and more unexpected.

🍃 Appreciation for Nature: Each run is a chance to connect with the beauty around me—whether it’s the sound of birds, a morning breeze, or a stunning sunrise.

💪 Appreciation for My Body: Most importantly, running has taught me to be grateful for my body—not for how it looks, but for everything it allows me to do.

Running isn’t just exercise; it’s growth, exploration, and a celebration of life. What has running taught you?

#RunningLife #BodyAppreciation #StressRelief #NatureLover #MomLife #fitnessmotivation
#momfitnessjourney

November Recap: A Month of Growth and New Beginnings!

This month was all about restarting, reconnecting, and pushing limits. 🌟

💪 Restarted my personal training business – Feeling so grateful to be back helping women transform their health and prioritize themselves!

👩‍👧 Adventures with my little one – From skating to rollerskating to hiking, we embraced the outdoors and created beautiful memories together.

🙏 Faith-filled moments – Attended church and centered myself in gratitude and reflection.

🏃‍♀️ Ultra marathon training – Taking my endurance to the next level and loving the challenge!

🚒New skills unlocked – Completed my Z Airbrake Endorsement Course. Excited for what this opens up!

November reminded me how much joy comes from growth, connection, and movement. Now, onto December—ready to wrap up 2024 strong! 🎉

What’s one win you’re celebrating from November? Share below—I’d love to cheer you on!

#NovemberRecap #GrowthJourney #wellnessjourney #MomLife #UltraMarathonTraining #fitnessmotivation #fitmomlife

#fitnesslifestyle #momfitnessjourney

🎉 Black Friday Fitness Sale! 🎉

It’s time to prioritize YOU or gift the gift of health to someone you love this holiday season! 🎁✨

💥 From November 29th to December 6th, all personal training packages are 20% OFF! 💥

Whether you're just starting your fitness journey or looking to level up, we’ve got you covered with online and in-person options tailored to YOUR goals! 💪

🏋️‍♀️ Starter Package
✅ 10 one-hour training sessions
✅ At-home workouts
✅ Measurements after 10 sessions
✅ Meal plan ideas & accountability
💲Now $440 (Reg. $550)

🏋️‍♀️ Standard Package
✅ 15 one-hour training sessions
✅ At-home workouts
✅ Measurements after 7 & 15 sessions
✅ Meal planning & accountability
💲Now $600 (Reg. $750)

🏋️‍♀️ Premium Package
✅ 20 one-hour training sessions
✅ At-home workouts
✅ Measurements after 7, 15 & 20 sessions
✅ Meal plan ideas & accountability
💲Now $720 (Reg. $900)

🎁 Don’t wait—this offer ends December 6th! Give yourself or a loved one the gift of health, strength, and confidence this holiday season.

📞 Contact us today for a FREE consultation!
📱 613-315-6583
📧 info@healththroughmobility.ca
📲 Message us on Instagram/Facebook: @healththroughmobility

Let’s crush those 2024 goals together! 🌟

Your health is your superpower, mama! 💖 Taking a few extra minutes for warm-ups, proper form, and recovery can make all the difference. Injury prevention = consistency and success.

Want more tips? Drop a 💪 in the comments

#momfitness #fitnessmotivation #momfitnessjourney #fitnesslifestyle #fitnessjourney #fitmomlife #wellnessjourney #momlife

The Biggest Mindset Shift I Made This Year (And How It’s Helped Me Stay Consistent!)

"Change the way you look at things, or change the thing you’re looking at."

This quote has been a total game-changer for me, especially as a busy mom with a packed schedule. Here’s how it applies to something I thought I’d never do: getting up at 5 AM to work out—even though I am not a morning person.

To change the way you look at something means shifting your perspective—finding a positive or empowering way to see it.

To change the thing you’re looking at means adjusting or letting go of what doesn’t work for you.

Here’s how I applied it:

The reality: 5 AM is the only time I have to squeeze in a workout. My days are full, my evenings are for family time, and I know I need exercise to feel like my best self. But waking up before the sun? Not exactly my favorite thing.

So I had two choices:

#1: Change the thing I’m looking at.
I could skip the early workouts altogether and tell myself I’ll find another time later. (Spoiler: That time never comes.)

#2: Change the way I look at it.
I started focusing on what those 5 AM workouts give me instead of what they take away.
✨ Quiet, uninterrupted “me time.”
✨ Energy to tackle my day with confidence.
✨ A stronger, healthier body to keep up with my daughter.

Now, instead of dreading my alarm, I see those early workouts as an act of self-love—a way to pour into myself so I can show up fully for my family.

Is it always easy? Nope. But this mindset shift makes it worth it.

If you’re struggling to make time for your health, ask yourself: What can I change? The thing itself, or the way I see it? Sometimes, the answer is all about perspective. 💡

What’s one mindset shift that’s helped you recently? Share in the comments—I’d love to hear! 💪✨

#momfitness #wellnessjourney #momfitnessjourney #workoutmotivation #fitnessmotivation #lansdowneontario #gananoqueontario

If I was beginning my fitness journey as a busy mom, I would…

✨ Start small, stay consistent, and make it work for my lifestyle.

It’s not about doing it perfectly—it’s about showing up. Let me share the 3 things I wish I knew when I started.

1. Focus on simple, effective workouts.
You don’t need fancy equipment or hours at the gym. Start with bodyweight exercises, a short walk, or quick home workouts. Consistency beats complexity every time.

2. Don’t diet—just add balance.
Forget restrictive plans. Begin by adding more veggies, protein, and water to your meals. Small changes lead to big results without the overwhelm.

3. Schedule your time like an appointment.
If it’s not on the calendar, it doesn’t happen. Treat your workouts like an important meeting—you wouldn’t skip those, right? Even 20 minutes a few times a week can make a difference.

Your fitness journey doesn’t have to be all or nothing. Start where you are, with what you have, and keep going—you’ve got this! 💪

✨ Which tip will you try first? Comment below and let’s cheer each other on! 🙌

Follow for more tips for busy moms.

#wellnessjourney #fitmomlife #fitnessmotivation #FitnessInspiration #fitnessjourney #strongmama #StrongMom #workoutmotivation #workout

What have you been curious about lately?

My daughter has been curious about religion—specifically Jesus and God. It’s not an area I’ve
explored much, as I’ve spent the last few years grounding myself through meditation, yoga, and gratitude journaling. But her curiosity sparked something in me. So today, we went to church together.

Well-being isn’t just about routines and practices; it’s about staying curious, questioning, and being open to learning. It’s about exploring beliefs and finding what resonates with us individually.

Thank you, Zoey, for keeping me curious and giving me the opportunity to see the world through your eyes. Here’s to growing and learning, one question at a time.

✨ What’s something you’ve been curious about lately? Share below—I’d love to hear!

#StayCurious #momfitnessjourney #Exploration #wellnessjourney

🌟 What Are You Celebrating Today? 🌟

Today, I’m celebrating a HUGE personal milestone—I ran 20km for the first time in over ten years! 🏃‍♀️💪 It was challenging, both physically and mentally, but I DID IT! 🙌 And let me tell you, the sense of accomplishment makes every step worth it.

It got me thinking about you—the incredible, busy moms who are navigating life, family, and careers while trying to prioritize your own health. You’re showing up for everyone else, but what if you paused to celebrate yourself today?

Maybe you:
✨ Went for a walk instead of skipping movement altogether.
✨ Chose a nourishing meal to fuel your body.
✨ Took 5 minutes to breathe and center yourself amidst the chaos.
✨ Got back on track with a fitness goal you’ve been putting off.

Whatever your “win” is, big or small—it deserves to be celebrated. 🎉

When I started training again, 20km seemed impossible. But step by step, I built the strength and mindset to get there. YOU can do the same with your health and fitness goals. Whether it’s running a race, feeling confident in your skin, or just having the energy to keep up with your kids—it all starts with showing up for you.

So, tell me in the comments—what are YOU celebrating today? Let’s cheer each other on! 👏✨

💬 Drop your wins below!
#CelebrateYourWins #StrongMom #FitnessJourney

#momfitnessjourney #fitnesslifestyle #fitnessmotivation #momfitness #fitmomlife #mindsetmatters

You’re Further Ahead Than You Think, Mama

You have everything you need to crush your goals—it’s already within you. 💪 Just remember, this is a marathon, not a sprint.

When you look ahead, the finish line might feel far away, and when you look back, your starting point might seem like a distant memory. But here’s the thing: you’re in it!

The middle of any journey can feel foggy, especially when life is full of juggling work, kids, and endless to-do lists. But you’re doing the hard work, step by step.

So keep going, and focus on what will fuel you to go the distance:
✅ Move in ways that energize you.
✅ Nourish yourself with intention.
✅ Prioritize your well-being, even when life gets hectic.

This is about building a sustainable journey—not just for today but for your future self. You’re not alone, and you’re stronger than you realize. 💕

Stay consistent, stay focused, and trust in the process—you GOT this! 🌟

#MomStrong #BusyMomFitness #SelfCareJourney #SustainableWellness #fitnessmotivation
#fitmomlife #fitnessjourney #momfitnessjourney

“What’s the secret to staying strong at 80, 90, and beyond? These incredible seniors have the answer…”

Every week, I train a group of seniors who redefine what it means to age gracefully. They show up with determination, humor, and a fierce commitment to staying mobile and active. 💪

Their advice for a long, healthy life? Keep moving, no matter what. Whether it’s walking, stretching, or light strength training, they remind me that consistent movement is the foundation of longevity.

But it’s more than just exercise—it’s about investing in your future self. The choices we make today, no matter how small, shape the life we’ll live tomorrow. 🌱

If they can prioritize their health and mobility at 70, 80, or 90+, what’s stopping us?

Here’s to moving now for a vibrant future! 🚶‍♀️ Let’s make choices today that our future selves will thank us for.

✨ What’s one small thing you’re doing today to invest in your health and longevity? Let me know in the comments—I’d love to celebrate your wins!

#LongevityTips #ActiveAging #FitnessInspiration #FutureSelfGoals

#fitnesslifestyle #fitnessjourney #fitnessmotivation

That heartwarming moment when your little adventurer asks, “When’s our next hike?” 🥾💖

Kids pick up on our passions, and every step on the trail is a lesson in strength, perseverance, and the joy of being outdoors. It’s not just hiking—it’s showing her the beauty of movement, nature, and quality time together. 🌲✨

Here’s to raising adventurous, active kids who love the journey as much as the destination. What’s your favorite trail to hike as a family? Let me know below! 👇

#RoleModelMom #HikingFamily #ActiveAdventures #momlife

#fitnessmotivation #fitnesslifestyle #momfitnessjourney #momfitness

💚 Busy moms, this one's for you! A green smoothie a day keeps exhaustion away. It's the simplest way to sneak in your greens while keeping it tasty and hassle-free!

What’s your go-to smoothie combo? Share below 👇 and tag a friend who needs this!

#GreenSmoothie #HealthyHabits #MomLifeHacks

#momfitness #momfitnessjourney #fitnesslifestyle #fitnessmotivation #fitnessjourney #fitmomlife #momlife

✨ Answering a Common Question I Get as a Trainer for Busy Moms ✨

“HOW do I find the time to work out when my schedule is chaos?”

Ladies, I get it. Between work, school drop-offs, endless snacks, and the mountain of to-dos, it feels like there’s NO time for you. But here’s the truth: prioritizing your fitness is one of the BEST ways to recharge, feel stronger, and show up better for yourself and your family. 💪

Here’s how you can make it happen:
💡 Start small. Even 10-15 minutes of movement is a win. Consistency matters more than perfection.
💡 Make it fun. Choose workouts you enjoy—dance in the living room, power walk with a podcast, or crush a quick HIIT session.
💡 Get creative. Squeeze in movement during naptime, while the kids are at practice, or even make it a family affair!
💡 Set realistic goals. You don’t need an hour at the gym. Effective, time-efficient workouts (like the ones I create 😉) are all you need.
💡 Plan ahead. Block out time in your calendar like it’s an appointment. Show up for YOU.

Remember, you’re not “finding” time—you’re making it. Because your health and happiness are worth it, mama. 💕

What’s YOUR biggest struggle when it comes to fitness? Drop it in the comments, and let’s tackle it together! 👇

#BusyMomFitness #MomsWhoMove #StrongMomsClub
#FitMomLife

#fitnessmotivation #momfitnessjourney #fitnesslifestyle #momfitness #strongmama #fitnessjourney #fitnessmotivation

When was the last time you stepped out of your comfort zone?

This weekend, I did something that completely threw me out of my element: I completed the Airbrake Endorsement (Z) Program and passed!!. 🚛

Let me tell you, it was intimidating. From navigating this massive vehicle to learning all the technical details, I felt like I was in way over my head. 🙃 But instead of giving into that little voice telling me to back down, I decided to lean in.

Why? Because growth doesn’t happen in comfort.

Whether it’s trying something new, pursuing a big goal, or showing up for yourself in a way that feels scary, stepping outside your comfort zone is where the magic happens. It’s how we become stronger, braver, and more resilient.

This experience reminded me of what I always tell my clients: the first step is the hardest, but it’s also the most rewarding.

So here I am, figuring it out one step (and gear shift) at a time. 🚦💪

Tell me: What’s something you’ve done recently that pushed you out of your comfort zone? Or maybe, what’s a challenge you’ve been avoiding? Let’s tackle it together. 🌟

#StepOutOfYourComfortZone #GrowthJourney #ChallengeYourself #StrongWomen #MomOnAMission

#momfitness #momfitnessjourney #fitnesslifestyle #strongmama #mindsetmatters

🌟 The Power of Committing to the Impossible 🌟

A few weeks ago, I did something that felt absolutely insane... I signed up for a 50KM Ultra Marathon. 😳

Was I scared? 100%. Did it feel impossible? Absolutely. But you know what? I committed anyway. 🙌

Here’s the thing about committing to something big: it’s not about having all the answers or feeling completely ready. It’s about believing in the version of YOU that will rise to the challenge. The one who shows up for the early mornings, the long runs, the tough training sessions.

Every step I take is a reminder that growth doesn’t happen in comfort zones—it happens when we dare to step into discomfort and trust that we can figure it out. 💪

It’s not just about crossing the finish line. It’s about the process, the mindset shifts, and the strength I’ll gain along the way.

So, here’s to doing the “impossible.” Here’s to committing to BIG, bold goals and proving to yourself that you are stronger than your doubts.

If you’ve been holding back on something that scares you, consider this your sign. Take the leap, make the commitment, and watch yourself transform. ✨

📣 What’s one BIG goal you’ve been dreaming about? Let’s talk about it in the comments! I’m here to cheer you on every step of the way. 💖

#ImpossibleGoals #CommitToTheChallenge #UltraMarathonTraining #StrongMom #MindsetMatters #FitnessJourney

#momfitnessjourney #workoutroutine #fitnessmotivation #fitnesslifestyle #momfitnessjourney #momfitness

All you need is focus for your health, well-being, and fitness journey. 🌱💪✨

💥 What you give your focus to, you act on.
💥 What you act on, you give your energy and effort. 💥 Where you put your energy, you’ll start seeing results—stronger body, healthier habits, and a more resilient mindset.

Too often, we underestimate the power of focus and let it drift. 🌈✨ But when you harness it, incredible things happen.

Focus your mind on well-being. Focus your actions on movement. Focus your thoughts on growth. Focus your goals on lasting health.

Then step fully into your power.

What did you focus on today for a healthier, stronger you? 🌟

#momfitnessjourney #fitnesslifestyle #momfitness #momlife #strongmama #workoutmotivation #fitnessmotivation #fitnessjourney

🌟 3 Ways Having a Workout Routine Has Changed My Life 🌟

Hey, mamas! Ever feel like life is a constant marathon? Between the hustle, family time, and work, it’s easy to forget to fill our own cups. But building a workout routine has truly changed everything for me! Here’s how:

1️⃣ Increased Energy to Keep Up with My Daughter
My feisty 6-year-old keeps me on my toes, and now, instead of feeling drained, I’m keeping pace. Chasing her around, going on adventures, and enjoying her energy has become a joy instead of a struggle! 💪💥

2️⃣ Strength for Everyday Life
From carrying groceries to lifting my kiddo, having a strong body makes daily activities easier. Fitness isn’t just about the gym; it’s about building the resilience we need for life’s everyday tasks. 💼🛒

3️⃣ Self-Care & “Me Time”
Getting in a workout is my daily “me time.” It’s more than just movement; it’s a chance to reconnect, refresh, and recharge. This time is essential to filling my own cup, so I can pour into others fully. 🌸🧘‍♀️

Take a moment for yourself today, mama! 💖 How has movement changed your life? Let me know below 👇 #MomLife #StrongMama #fitnesslifestyle #momfitnessjourney #momfitness # fitnessjourney

Get Clarity on Resistance Training for Moms in 3 Simple Steps

It’s perfectly normal to feel a bit lost when it comes to getting back into fitness, especially as a busy mom juggling so much. 💪 Motherhood takes a lot of energy, and prioritizing your health isn’t always easy.

In this post, I'll break down the essentials of resistance training so you can feel empowered to incorporate it into your fitness routine—and start building strength, energy, and resilience in a way that works for you!

👉 Step 1: What is Resistance Training?
Resistance training is any exercise that makes your muscles work against an external force, like weights, resistance bands, or even your own body weight. This type of training is incredibly effective for building strength, toning muscles, and supporting overall health.

👉 Step 2: Why Moms Need Resistance Training
Resistance training isn’t just about lifting weights—it's about enhancing your energy levels, building muscle endurance, and supporting long-term bone health. For moms, these benefits are huge, as they translate into greater stamina, better posture, and even improved mental resilience.

👉 Step 3: How to Get Started with Time-Efficient Resistance Workouts
Many of the most effective resistance workouts can be done in 20–30 minutes. Start with bodyweight exercises or light dumbbells to learn proper form, and gradually increase resistance as you progress. This way, you can fit workouts into your day without the need for long, draining gym sessions.

Has this post helped clarify the importance of resistance training in your fitness journey? 🤔 Let me know in the comments if you’d like more tips on how to get started!

#workoutmotivation #strengthtraining #fitnessmotivation #fitnessjourney #fitnesslifestyle #momfitnessjourney #momfitness

What has fitness done for you?

Fitness and being active has been everything for me since I can remember.

Exercise helps me not just feel confident with my body and how it looks and feels, but also with goal setting, socializing, feeling stronger to make everyday activities easier, a stress relief, a way to connect with my daughter. Fitness is now a part of my identity.

I know that exercise is not always the easiest lifestyle change to make, especially if you have never exercised consistently, but I promise once you start and keep at it, you will see and feel the benefits in all areas of your life.

Give it a try! 😁💪🚶

In Health,

Jess

#strength #getstrongeveryday
#fitnessandhealth #strongoverskinny
#strongaf #workoutcomplete
#balancedbody
#functionalrangeconditioning
#movementspecialist
#strengthtraining
#strengthandconditioning
#functionalstrength #fitandstrong
#strongerdaybyday #resistancetraining
#justmove #personaltraining
#functionalmovement
#functionalfitness #movewellmoveoften
#workoutfromhomelife
#workoutanywhere
#getfitforlife
#trainwithpurpose #stayingfit

With the entire world seeming upside down, it’s more important than ever for your mind to stay stimulated and focused. 🧠

Choosing something to work on during your free time can produce some incredible results down the line.

Here are some great examples of things you can get working on that will lead to a more fulfilling life:

- Your body (working out, achieving your personal running best, yoga etc.)
- Your mind (try meditation, walking in nature, writing down your thoughts)
- Your education (knowledge is power!)
- A business (who knows, you could be the next Bezos!)

I want to know what you’re currently working on, and all the benefits it’ll reap for your future self. 🖤

In Health,

Jess
#findyourfocus #strongmindstrongbody
#fitbodyfitmind #workingoutismytherapy
#fitnessadvice #mindsetshift
#mindsetgreatness #mindsetmakeover
#mindsetgrowth #actiontakers
#selfcarematters #selfcarelove
#selfcareeveryday
#selfcarefirst
#selfcareissimportant #selfkindness
#putyourselffirst
#youareimportant #startswithyou
#putyoufirst
#takecareofyourselffirst
#maketimeforyou #makethetime
#striveformore #everydaycounts
#chasethedream #nothingcanstopme
#strongerthanyouthink
#strongereveryday #selfcaretime

Here is an overview for some daily habits to keep in mind for a healthier body.

I know that changing too much as the same time can be overwhelming and when we try to implement all the habits we can get discouraged, do a few for a couple of days and then we are back to where we started.

I also know that thinking of putting our owns needs first, especially for our own health, can also be a challenge.

This is why I encourage you to start with one or two habits that you think can be do-able without too much effort and change. Once you have these habit changes as wins, and feel confident in adding a couple of more, then go for it!

For example, I know for myself adding more vegetables to my diet is a habit I want to work on. So I am going to primarily focus on this (by adding veggies to my smoothies, making sure I pack veggies in my lunch, adding a salad to my meal etc.) until I am confident I can accomplish this consistently, then I will add drinking more water!

I hope this helps with framing your mindset around changing daily habits!

In Health,

Jess
#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

This is a mantra or phrase that I tell myself often when I am feeling a situation or task is too daunting for me.

This was something I kept in mind as I was completing my first Spartan Race in May. While climbing the Calabogie ski hill, I had to tell myself this phrase to keep going.

It was hard, damn was it hard, but after a grueling jog/walk up the steepest hill I have ever gone up, the top view was amazing and running down was so exhilarating - especially knowing the effort it had taken me to get up!

You are never alone, and you’re so much stronger than you think you are. You just have to be willing to take that first step and stay focused. Keep doing the work you know you need to do.

And if you forget the way, I’ll be here to remind you to look within and look up. You already have everything you need. The reward for all your hard work will be exhilarating. I promise.

In Health,

Jess

#motivation #motivationmonday #motivationalmonday #motivationforlife #motivationalwords #motivationiskey #motivationalsayings #motivationalthoughts #motivationalcoach #motivationeveryday #motivationmondays #motivationfitness #motivationgym #commitmenttoexcellence #commitment #beyourownmotivation #endlesspossibilities #youvegotthis #showupforyourself #juststart #moveforward #setgoals

Ahhh, this is an impossible question for me. I love 🧀 and 🍫 so much!

I think, I would have to go with cheese.

It is impossible for me to give up chocolate!

What would you rather give up?

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

“If you think you can do something you’re right. If you think you can’t do something, you’re right.” - Henry Ford

Decide what you want to create, accomplish, achieve and put your ALL behind it until it happens!!⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀
It CAN and WILL once you decide and believe!

I have a LOT, I want to accomplish in the next six months.

I want to complete another Spartan Race in October, do well in my new job, create and launch an online health program and continue to help my clients.

I know I will get it all done because I have decided to, these goals are important and I am committed to them.

What do you want to accomplish six months from now?

In health,

Jess
#tinygym #personaltrainingstudio #personaltraining #momboss #mombosslife #mombossliving #womenboss #fitgoals #fitmoms #entreprenuer #gananoqueontario #leedsgrenville #brockvilleontario #womeninbusiness
#exerciseroutine #exercisemotivation #fitnessjourney #fitnessgoals #fitnessmotivation #fitnessmotivations #healthylifestyle #healthyhabitsforlife #healthyhabitspayoff
#personaltraining #onlineoersonaltrainer #onlinepersonaltrainers #kickstartfitness #mindsetquotes #keepgoingforward #keepgoingstrong

Set a Workout or Movement Goal for the Week 🚶💪

I know for myself and a lot of my clients "working out" can be pretty ambiguous, changing from week to week without a goal.

Just like all other activities in life, if you set a goal then you are more likely to commit and follow through.

These goals don't have to be to workout for an hour, but can be broken down into movement goals, such as walking for 10 minutes three times a day, stretching during lunch breaks at work, or adding body weight exercises (squats, planks, lunges etc.) to your daily walk/run.

As you become more comfortable adding more movement to your week, you can increase your movement goal for the next week.

What is your movement goal for this week?

In Health,

Jess

#exerciseroutine #exercisemotivation #fitnessjourney #fitnessgoals #fitnessmotivation #fitnessmotivations #healthylifestyle #healthyhabits #healthyhabitsforlife #healthyhabitspayoff
#personaltraining #onlineoersonaltrainer #onlinepersonaltraining #onlinepersonaltrainers #kickstartfitness #mindsetquotes #keepgoingforward #keepgoingstrong

Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress.

Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy.
However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.

Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress.

When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.

In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen.

Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.

A good example of a healthy, stress-busting menu would be:

Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea!

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthcoachlife #realfood #eatinghealthyfood

Food That Reduces Stress #10: Fermented Foods

Last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels.

The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.

Tomorrow's post I will be sharing how to put the diet plan together!

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

Food That Reduces Stress #9: Green Leafy Vegetables 🥬

Leafy, green vegetables should be a pivotal part of anyone’s diet.

Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized.

Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical.

Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.

Check back tomorrow for the last stress reducing food!

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

Food That Reduces Stress #8: Pistachios

Pistachios another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios.

Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries.

Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

Food That Reduces Stress #7: Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice.

There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack for in-between meals or as part of a desert.

A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

Food That Reduces Stress # 6: Oatmeal🥣

Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out.

A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed.

Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

Here is a great read for all of you who want to add some variations to your planks (I know - it's everyone's favorite exercise 😜)

#strength #getstrongeveryday #fitnessandhealth #strongoverskinny
#strongaf #workoutcomplete
#backstrength #healthyspine
#balancedbody #muscleimbalance
#functionalrangeconditioning
#movementspecialist
#strengthtraining
#strengthandconditioning
#functionalstrength #fitandstrong
#strongerdaybyday
#resistancetraining #justmove
#personaltraining #functionalmovement
#functionalfitness
#movewellmoveoften
#workoutfromhomelife
#workoutanywhere
#getfitforlife #stabilityworkout
#trainwithpurpose #stayingfit

Food That Reduces Stress #5: Beef 🐄

Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too.

Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vit-amins C and E, which can help your body to fight stress and anxiety.

If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

Happy Fathers Day 🎉!

Shoutout to the fathers that step up and make it happen no matter what life throws their way.

Appreciate all the fathers out there (and mothers playing both roles!) 🙌👍

#happyfathersday

Food That Reduces Stress # 4: Chocolate🍫 (my favorite food!!)

Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood.

Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet.

Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

Food That Reduces Stress #3: Chamomile Tea 🍵 :

Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling.

Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly.

Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

Check back tomorrow for the 4th food that reduces stress.

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

Food That Reduces Stress #2: Blueberries 🫐🫐

If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm.

Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

Try adding blueberries to your smoothie, in a salad or just on their own!

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

Food That Reduces Stress # 1 : Avocados 🥑

Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie.

These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties.

However, be careful with portion control when eating avocado, as it is high in fat.

Check out tomorrow's post for the second food that reduces stress!

In Health,

Jess

#healthyeating #healthyeatinghabits #healthyeatingideas #healthyeatingtips #reducingstress #wholeeating #healthyhabits #healthyhabitsforlife #healthyhabitsforall #healthyhabitspayoff #healthoaches #healthcoaching #healthcoachlife #realfood #eatinghealthyfood #eatinghealthy #bestlife

Consistency is KEY! 🙌🏋️🥕

Just look how much of a transformation Zoey has had in the last few months with a consistent workout schedule and eating all her proteins and veggies!

Are you ready to take YOUR fitness to the next level like Zo?!

In Health,

Jess

#exerciseroutine #exercisemotivation #fitnessjourney #fitnessgoals #fitnessmotivation #fitnessmotivations #healthylifestyle #healthyhabits #healthyhabitsforlife #healthyhabitspayoff
#personaltraining #onlineoersonaltrainer #onlinepersonaltraining #onlinepersonaltrainers #kickstartfitness #mindsetquotes #keepgoingforward #keepgoingstrong #personaltrainingstudio #personaltraining #personaltraininglife #fitgoals #fitmoms #entreprenuer #gananoque #gananoqueontario #leedsgrenville #brockville #brockvilleontario #womeninbusiness

Get Your Walk On! 💪🚶‍♀️

One of the most beneficial activities you can start to do it walking.

Walking is great for many reasons:

* You do not need any special equipment (a good pair of shoes and some layered clothing - depending on the weather is all you need).

* It helps lose/maintain weight

* Strengthens your muscles and your bones

* Strengthens your heart

* Improves mood, memory, cognition and sleep

* Lowers risk of some diseases.

If you are just starting out walking:

* Start with shorter distances and work your way up to longer distances.

* Plan a route

* Wear the right clothes for the weather

* Warm up, cool down and finish with stretches.

* Make it social - start walking with a friend!

* Schedule your walks

* If you miss a walk, don't be too hard on yourself!

In Health,

Jess

#exerciseroutine #exercisemotivation #fitnessjourney #fitnessgoals #fitnessmotivation #fitnessmotivations #healthylifestyle #healthyhabits #healthyhabitsforlife #healthyhabitspayoff
#personaltraining #onlineoersonaltrainer #onlinepersonaltraining #onlinepersonaltrainers #kickstartfitness #mindsetquotes #keepgoingforward #keepgoingstrong

Most of the time the road to success and the road to failure are the same track. The only difference is that the road to success is longer with a lot of intersections along the way.

So instead of taking an hour to get there, it may take 3 months, or a year, or 5 years.

And if you take a right turn instead of a left and get lost, it may take even longer.

Don't mistake a wrong turn for failure! If you quit too soon, you most surely won't reach success!

Share with someone who needs a quick pep! 💪😀👍

In Health,

Jess

#exerciseroutine #exercisemotivation #fitnessjourney #fitnessgoals #fitnessmotivation #fitnessmotivations #healthylifestyle #healthyhabits #healthyhabitsforlife #healthyhabitspayoff
#personaltraining #onlineoersonaltrainer #onlinepersonaltraining #onlinepersonaltrainers #kickstartfitness
#mindsetquotes #keepgoingforward #keepgoingstrong #leedsgrenville #

What do YOU think is the best part about exercising?

This might be a tricky question, as I have heard over the years as a Trainer, many people say they don't enjoy exercise and do it just because they know it's what they are "supposed" to do.

Exercising, especially if you haven't done it in awhile, or maybe never, can definitely be a challenge to start, I get it. There have been many times where I have stopped exercising for a period of time and really needed to talk myself into re-starting (and this is my profession!).

When I am in this situation, I think of all the benefits and ways that exercise helps me out in life:

1) When I exercise, I feel strong and it makes everyday activities easier (such as lifting Zoey upside down - her favorite thing these days, or carrying the groceries from the car).

2) It's a stress relief and gives me something to look forward to (such as a gentle yoga stretch) when I am feeling overwhelmed.

3) It helps me set goals and motivates me to push myself.

4) It gives me routine, even when life is chaotic - I schedule a workout into my day, to make my day more predictable.

5) It's a way to meet new friends - such as joining a curling team or learning how to play Pickle Ball!!

So, again, what is the best part about exercising for you?

In Health,

Jess

#exerciseroutine #exercisemotivation #fitnessjourney #fitnessgoals #fitnessmotivation #fitnessmotivations #healthylifestyle #healthyhabits #healthyhabitsforlife #healthyhabitspayoff
#personaltraining #onlineoersonaltrainer #onlinepersonaltraining #onlinepersonaltrainers #kickstartfitness

Super 10K Spartan Race in May 2022! 🙌👍

What is a Spartan Race?
A Spartan Race is an obstacle race with varying amounts of obstacles and distances.

The race I have registered for is a 10Km race with 25 obstacles. This is my first race of this kind, but has been on my bucket list for awhile!

So why a Spartan Race? Maybe some of you are asking this question. Running 10km is challenging enough, plus adding some grueling obstacles, seems like not the idea of an enjoyable Saturday afternoon!

Like most people, I need a goal to work towards to keep me motivated and on track, to know I am making progress and to give me a reason to go out to the gym, even when it's cold, snowy and I would rather be inside drinking coffee and relaxing!

This race gave me the motivation to start running again (Yes, winter running!) and to push myself during my workouts (working on those pull ups!) as well as a sense of comradery through meeting and training with four other women.

Through this Spartan race, I have already connected with four other woman, and we have started training together every Sunday.

Have you ever wanted to try a Spartan Race? Anyone want to join me on this adventure? A great way to push physical and mental limits! Let me know if you're in!

In Health,

Jess
#spartanrace #spartanracetraining #spartanracecanada #fitnessgoals #fitnessmotivation #fitnessmotivations #racetraining #physicallimits #personaltraining #onlineoersonaltrainer #onlinepersonaltraining #onlinepersonaltrainers #gananoque #gananoqueontario #leedsgrenville #brockville #brockvilleontario #fitgoals #fitmoms

Hi! I'm Jess, let me introduce myself!

I'm a Personal Trainer (at Queen's University and Body Design), a Group Fitness Instructor ( at Victorian Order of Nurses) and a solopreneur, owning my own Personal Training business, Health Through Mobility.

I have a four year old daughter, Zoey. I am training for a Spartan Race in May (let me know if you would like to join me!), learning Pickle Ball and on weekends can be found going on outdoor adventures with my daughter.

My passion is helping women 35+ kickstart their health and fitness journey through sustainable, holistic lifestyle choices.

What are your goals? What do you do for fun? Tell me more about yourself, I look forward to getting to know you!

In Health,

Jess

#tinygym #personaltrainingstudio #personaltraining #personaltraininglife #momboss #mombosslife #mombossliving #womenboss #fitgoals #fitmoms #entreprenuer #gananoque #gananoqueontario #leedsgrenville #brockville #brockvilleontario #womeninbusiness

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WELCOME

Hi, I'm Jessica, the founder of Health Through Mobility. I know firsthand how challenging it can be to balance a career, family, household responsibilities, and still make time for your own health and wellness. That’s why I’ve made it my mission to help busy women like you reclaim your health and fitness—without the overwhelm.

At Health Through Mobility, I offer personalized fitness programs tailored to your unique needs and goals, providing nutritional guidance, mindset coaching, accountability, and workouts that are not only fun but also time-effective.

Whether you’re just starting out or looking to elevate your fitness journey, I’m here to support you every step of the way.

Together, we’ll create sustainable habits that fit into your busy lifestyle, so you can feel empowered, energized, and in control of your health. Let's get moving toward a healthier, stronger, and more confident you!

I can’t wait to work with you!

Warmly,
Jessica
Founder, Health Through Mobility

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At Health Through Mobility, we specialize in providing personalized training and health coaching to help individuals reach their health and fitness goals. Our holistic approach encompasses customized workout plans, nutritional guidance, lifestyle coaching, and stress management strategies. We are

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Achieve Your Health and Fitness Goals with Health Through Mobility

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WELCOME

Our Services

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Consultation Session

8 Week Bootcamp Class - 1 Class/Week

Forever Fit 55+

Health and Fitness Blog

Mindset and Nutrition: Keys to Success for Busy Moms

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At-Home Workouts: Fitness Courses for Working Mothers

About Health Through Mobility

Client Testimonials

Get in Touch

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Achieve Your Health and Fitness Goals with Health Through Mobility

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Follow us on Instagram

WELCOME

Our Services

Personal Training Session

Consultation Session

8 Week Bootcamp Class - 1 Class/Week

Forever Fit 55+

Health and Fitness Blog

Mindset and Nutrition: Keys to Success for Busy Moms

EmpowerMama Wellness: Fitness Tips for Busy Moms

At-Home Workouts: Fitness Courses for Working Mothers

About Health Through Mobility

Client Testimonials

Get in Touch

Health Through Mobility