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Personal Training with Jessica Pinsly

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Personal Training with Jessica Pinsly

Creating strong, confident women - inside and out! NASM-CPT certified and insured personal training

05/31/2024

Some awesome things that were said to me last week!! ❤️

“I just feel strong all the time now.” - Alana, client for 9 months

“I’ve realized I feel better on the days when I train than on non-training days.” - Tori, client for 3 months

03/22/2024

Let’s talk SNACKS, ok? And no, I’m not talking about food! 🤣

I’m talking about exercise snacks! Recent studies have shown that exercise snacks are equally effective as longer workouts at gaining strength and building muscle.

So what is an exercise snack? Exercise snacks are where you perform brief bouts of exercise more frequently. They’ve been shown to decrease blood pressure, help manage diabetes, and more! In the past this strategy was done more often in terms of cardio exercise but recent studies are showing the same with resistance training.

How amazing is that? This could be a huge deal with those of you dealing with pain or injuries.

Even more, the biggest obstacle I hear about from clients is lack of time so, this is me telling you that Yes, you do have the time! Doing nothing is the only way we aren’t doing enough. Even a short session of lifting heavy makes a difference - and the science proves it!

Happy lifting, ladies!

12/10/2023

I have 2 open spots for training in 2024!

DM me if you’d like to find out more!

09/27/2023

TLDR: I injured my back and tried to ignore it for years. Finally I was fed up with being in pain. Got a coach who helped me to change my life.❤️❤️❤️

I was the queen of lifting heavy for many years. Occasionally I would feel pain but I chalked it up to normal training aches. Big mistake!! Finally it all came crumbling down when I sat on a couch for too long at the end of 2021. 🤣

I tried to live with the pain for 2 years. 2 years!! It finally dawned on me that the “minor” pains I was dealing with were kind of a big deal to me! I couldn’t cuddle on the couch anymore - I had to sit up straight like a robot. 🤦‍♀️ I could barely read in bed with my children it was so uncomfortable. Shooting pains of sciatica down my leg were killing me both mentally and emotionally. Sleep was restless and frustrating.

So I consulted with a coach and started changing things. Anything that caused pain was to be avoided. My warmups are longer and strategic. My workouts completely different. I’m focused heavily on hip stability and strength. Plus lots and lots of core stability training.

After 2 weeks I no longer had pain on the couch or the bed!!! That was a huge moment. And just last week I had my first full night of sleep without waking up from pain.

I’ll be back to heavy lifting soon but this journey has been so eye opening and I’ve learned so much along the way. I’m grateful for my injury because it will allow me to help others in their journeys. ❤️

08/26/2023

New protein bar from Costco gets two thumbs up from our house! So yummy, low calorie and awesome protein!

06/21/2023

Stop saying “I can’t…”

Instead I invite you to flip the switch and ask yourself, “What can I do today?”

Can I reach out for help?
Can I just walk for 10 minutes?
Can I just drink a glass of water?
Can I plan my next meal?

Put your brain to work on the small possibilities and use those baby steps to create momentum for yourself.

I’d love to work with you. I want to be there with you and help you solve your problems, in order to keep you moving forward. DM me now for a free 30 min consult (Zoom or in person). ❤️

06/08/2023

The face when you feel exhausted after just doing the warmup…😭🤣 We’ll still get it done!

Reminding myself this morning that not every workout is going to be 💯! Some days our body will tell us, hey I need to slow it down today. Our job is to listen and use our reasoning brain to make a good decision based on that. Showing up is the main achievement!

Let’s take advantage on those days when our body feels good and know that this journey is for LIFE - there shouldn’t be be pressure to kill yourself in every single workout. In the long run, the smart move is always using your body as your guide. And when the body feels ready to slay, we enjoy that fully as well!

Let’s go get it, in whatever way feels good! 💪

06/01/2023

Delicious recipe - Corn and Chicken Pasta

If you need a healthy, fast dinner for those weeknights when the kids are exhausted, hungry, and wanting something delicious, I have you covered here!

I rarely have leftovers from this recipe but it feeds the four of us really well! I rarely serve anything else with it - this recipe is the main event.

Corn and Chicken Pasta
Serves 4
Time: < 30 min

Ingredients:
1 tbsp each olive oil and butter
Kernels from 4 ears of cooked corn
2 cups of rotisserie chicken meat, chopped
4 cloves of garlic, minced
1/4 cup pine nuts
8 oz pasta of your choice
1/4cup of the pasta cooking water
1/2 cup Parmesan
Chopped fresh basil

This is a very flexible recipe - use what you have in the house. In the summer I love to use fresh corn cobs but I’ve also made this with canned or frozen corn. Always delicious!! I like to keep a big pack of Costco rotisserie meat in my fridge or freezer just for convenience in recipes like this one.

In a skillet, melt butter and oil over medium heat. Add chicken, corn and garlic and stir to combine and cook for 5 min. Add pine nuts and cook for 1 min. Add hot cooked pasta, pasta cooking water and Parmesan; stir together and keep cooking for 2-3 minutes more. Serve with more Parmesan and chopped fresh basil. Salt and pepper to taste.

05/10/2023

The confidence you’re looking for is available to you RIGHT NOW. Here’s how.

Have you ever heard of the “Think-feel-do” model? It’s a concept of psychology and understanding it could change your life!

Our circumstances and the things that happen around us cause us to have thoughts. We have thousands of thoughts every day. (THINK)

Those thoughts will illicit an emotional response (FEEL).

Those thoughts and feelings combine to spur us to action (DO). And as a result of our actions, we get certain results.

So how do we use this model to our advantage? It’s as simple as understanding that if we can wrangle our mind and control our thoughts, we can control our feelings - and through those, inspire actions that we know will provide the results we’re seeking.

Your thoughts change all the time - how about we start using our own thinking intentionally as part of our strategy to live the happiest and best life we can!

Start observing your own thoughts throughout the day. Do certain thoughts result in feelings of shame, guilt, or sadness? Get curious about these! What thoughts can you substitute or change in order to make yourself feel better and happier?

Are you struggling with self confidence? Picking your body apart in the mirror or in photos? Pay attention to your thoughts when you do this.

I’ll tell you this - no gym program or any amount of weight loss is going to fix your body image or confidence issues. You have a thought problem - not a body problem.

Start practicing better thoughts today in order to feel better. Stop doing body checks or picking yourself apart in photos. Tell yourself “I no longer tolerate body shaming.” If you wouldn’t say that thought to your best friend, then don’t tell it to yourself. Find thoughts and start practicing them TODAY in order to intentionally change your feelings and boost your confidence.

Look at the confident people in your life. They’re not better than you - they just have better thoughts.

DM me if you want to discuss more, or to schedule a free consultation, either by Zoom, phone call or in-person.

05/03/2023

I get calls or messages from women who say “I’m pretty sure I’m broken. Would you even want to work with me?”

The answer is absolutely yes. And no, you’re not broken. The human body is a complex, unstoppable system that will find a way to move no matter what obstacles might come into play. While working with me, we will prioritize pain-free training - starting with what you can do right now. Then we build you up from there.

You might be thinking - “But what if I don’t believe it’s possible for me?”

That’s okay. What I would ask you to consider is this:

What if you can and you just don’t know it yet?

DM me for a free consult and let’s find out together. I believe in you, and I know you’re stronger than you think. ❤️

04/26/2023

“The true fountain of youth is your strength”

For a long time now, women have been lied to or shamed (or both) for wanting to put on muscle. For a long time, society decided that seeing muscle on women didn’t fit with the current ideal on what was “beautiful”. This ideal is slowly changing (which is very exciting!) and I’m hopeful for the next generation and what these new young women are achieving with their strength.

However, we’re seeing that those same women - who were told by diet culture to chase skinny, not “bulky” - are hitting menopause or peri menopause and they are losing what little muscle mass they had originally. Even if they aren’t gaining weight, their body composition is changing in a way that they don’t like.

So what should we do? Ideally, you’d be lifting weights, eating a high protein diet, and therefore building muscle throughout your 20s, 30s and 40s so you have a solid base that you can preserve during menopause.

Already in menopause? Same deal. Start lifting and eat a high protein diet. Building muscle will not only make you look better, but you’ll feel better too.

Are you ready to make yourself a priority? DM me now for a free consult so you can get started today!

04/18/2023

Finally get your push-up on toes with this progression!!

Watch this video for a simple progression to work through and finally get what you’ve always wanted - to do a full push-up on your toes! Once you are able to complete 3 sets of 8 reps, move on to the next level. Remember, practice makes progress, so I’d suggest fitting these in 3-4x per week if you want faster results.

Let me know how it goes! You’re stronger than you think! ❤️💪👏

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