@jennzedaker
Period cramps & bloating aren’t fun - try some gentle movement next time you’re in need of a little TLC ❤️ Even if your just a little tense or frustrated. These movements feel so nice when you take 10min to slow down and listen to your body. 

Each movement should feel gentle and good. Breath into the muscles your elongating and sink in. Light candles at night, lay your mat in the shade in the afternoon, find a spot and time that helps you relax. Or maybe a time you could use some practice 🙃

Tips for stretching -
1.  Never push through pain
2. Move slow and intentionally 
3. Breathe in deep and slow, work on pausing your breath after your inhale and exhaling longer.
4. Hold each stretch for 30sec - 2min. (Besides the 6 pt nod) Again, remember no pain. 

Crocodile Breathing - lie facedown and place forehead on forearms. As you inhale through your nose (If possible) allow your belly to rise. You will feel your stomach press into the mat as you inhale. If this position is uncomfortable in the shoulders or you have large breast, this may not be the best position. You can practice the same breath, lying face UP inclined or flat with your hands on your stomach. Breathe into your fingers. 

6pt Nod - This stretch is heavenly. Move slowly and repeat 2-3 times. Omit and avoid anything that may cause discomfort. 

Cat/Cow - It will make or break this one. As you lower your head in cat, be sure to relax your neck. 

Low Cat/Cow - same movement but press your low back gently to the wall behind you. 

Bridge with Roll Down - driving through the heels and shoulders the bridge will give your hip flexors (muscles that get pissy from sitting) a nice big stretch. Engage your core and slowly lower starting at the top, making your way down. 

QL Stretch - awesome for lower back discomfort. Be sure to breath into this one extra good. 

Pose - my favorite way to cool down. Just sinking into this feels restorative. A great alternative if your can’t stretch the arms up, stay on forearms and place hips up into puppy pose. 

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#womenhelpingwomen #selflove #pmsproblems #stretching #wellnesstips #womenscoach #healthandwellness #periodcramps #feelgood
Period cramps & bloating aren’t fun - try some gentle movement next time you’re in need of a little TLC ❤️ Even if your just a little tense or frustrated. These movements feel so nice when you take 10min to slow down and listen to your body. Each movement should feel gentle and good. Breath into the muscles your elongating and sink in. Light candles at night, lay your mat in the shade in the afternoon, find a spot and time that helps you relax. Or maybe a time you could use some practice 🙃 Tips for stretching - 1. Never push through pain 2. Move slow and intentionally 3. Breathe in deep and slow, work on pausing your breath after your inhale and exhaling longer. 4. Hold each stretch for 30sec - 2min. (Besides the 6 pt nod) Again, remember no pain. Crocodile Breathing - lie facedown and place forehead on forearms. As you inhale through your nose (If possible) allow your belly to rise. You will feel your stomach press into the mat as you inhale. If this position is uncomfortable in the shoulders or you have large breast, this may not be the best position. You can practice the same breath, lying face UP inclined or flat with your hands on your stomach. Breathe into your fingers. 6pt Nod - This stretch is heavenly. Move slowly and repeat 2-3 times. Omit and avoid anything that may cause discomfort. Cat/Cow - It will make or break this one. As you lower your head in cat, be sure to relax your neck. Low Cat/Cow - same movement but press your low back gently to the wall behind you. Bridge with Roll Down - driving through the heels and shoulders the bridge will give your hip flexors (muscles that get pissy from sitting) a nice big stretch. Engage your core and slowly lower starting at the top, making your way down. QL Stretch - awesome for lower back discomfort. Be sure to breath into this one extra good. Pose - my favorite way to cool down. Just sinking into this feels restorative. A great alternative if your can’t stretch the arms up, stay on forearms and place hips up into puppy pose. . . . . #womenhelpingwomen #selflove #pmsproblems #stretching #wellnesstips #womenscoach #healthandwellness #periodcramps #feelgood
3 days ago
View on Instagram |
1/9
BATTLE ROPES - Upper body and Core
Bring on the power and energy for these moves. When that rope is moving you want the whooooole thing dancing. 💃 
Tips:
-Be sure you keep your core engaged. Your
breath and engagement are what protect your
back in a movement like this.
-If your core gets too tired, that's when you
stop (unless your arms give out first)
These aren't meant to be strung together as a
circuit unless you have a thing for torture. I like
to pick one and put it at the top of a circuit.
They are also awesome to rotate with a row
machine or sprints. (Usually the only way to get
me to run, bc I know it's over quick lol)
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#cardioworkout #battleropes
#battleropesworkout #waveafterwave #arms
#coreworkout #corestrength #coretraining #workoutsforwomen #coreworkouts
BATTLE ROPES - Upper body and Core Bring on the power and energy for these moves. When that rope is moving you want the whooooole thing dancing. 💃 Tips: -Be sure you keep your core engaged. Your breath and engagement are what protect your back in a movement like this. -If your core gets too tired, that's when you stop (unless your arms give out first) These aren't meant to be strung together as a circuit unless you have a thing for torture. I like to pick one and put it at the top of a circuit. They are also awesome to rotate with a row machine or sprints. (Usually the only way to get me to run, bc I know it's over quick lol) . . . . #cardioworkout #battleropes #battleropesworkout #waveafterwave #arms #coreworkout #corestrength #coretraining #workoutsforwomen #coreworkouts
6 days ago
View on Instagram |
2/9
Fuel for the soul ☀️

What an absolute blast paddle boarding with @missmelanieyoga 

This is not a post to say “hey look I did something cool”. This is a post to say this was really fun! 
Anytime you can be in nature, especially with people you adore, makes for an amazing time. 
Paddle boarding is relaxing but you can get a killler workout if you want. We goofed around with OH squats, core exercises and a little cardio racing (guess what? I watched that part 🤣🤣) #itoldyouihatecardio 

Such a good time! Soak it up ☀️ Here comes August! 

If anyone wants to plan some outdoor fun message me! I’d like to go:
-zip lining up at blue mt
-kayaking 
-hiking at hawk mt and bear creek
I’m looking for more ideas - free or low cost (under $50)
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#outdooradventures #paddleboarding #fuelforthesoul #moveoutdoors #move #trysomethingnew #coreworkout #remembertohavefun #workhardplayhard
Fuel for the soul ☀️

What an absolute blast paddle boarding with @missmelanieyoga 

This is not a post to say “hey look I did something cool”. This is a post to say this was really fun! 
Anytime you can be in nature, especially with people you adore, makes for an amazing time. 
Paddle boarding is relaxing but you can get a killler workout if you want. We goofed around with OH squats, core exercises and a little cardio racing (guess what? I watched that part 🤣🤣) #itoldyouihatecardio 

Such a good time! Soak it up ☀️ Here comes August! 

If anyone wants to plan some outdoor fun message me! I’d like to go:
-zip lining up at blue mt
-kayaking 
-hiking at hawk mt and bear creek
I’m looking for more ideas - free or low cost (under $50)
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#outdooradventures #paddleboarding #fuelforthesoul #moveoutdoors #move #trysomethingnew #coreworkout #remembertohavefun #workhardplayhard
Fuel for the soul ☀️

What an absolute blast paddle boarding with @missmelanieyoga 

This is not a post to say “hey look I did something cool”. This is a post to say this was really fun! 
Anytime you can be in nature, especially with people you adore, makes for an amazing time. 
Paddle boarding is relaxing but you can get a killler workout if you want. We goofed around with OH squats, core exercises and a little cardio racing (guess what? I watched that part 🤣🤣) #itoldyouihatecardio 

Such a good time! Soak it up ☀️ Here comes August! 

If anyone wants to plan some outdoor fun message me! I’d like to go:
-zip lining up at blue mt
-kayaking 
-hiking at hawk mt and bear creek
I’m looking for more ideas - free or low cost (under $50)
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#outdooradventures #paddleboarding #fuelforthesoul #moveoutdoors #move #trysomethingnew #coreworkout #remembertohavefun #workhardplayhard
Fuel for the soul ☀️ What an absolute blast paddle boarding with @missmelanieyoga This is not a post to say “hey look I did something cool”. This is a post to say this was really fun! Anytime you can be in nature, especially with people you adore, makes for an amazing time. Paddle boarding is relaxing but you can get a killler workout if you want. We goofed around with OH squats, core exercises and a little cardio racing (guess what? I watched that part 🤣🤣) #itoldyouihatecardio Such a good time! Soak it up ☀️ Here comes August! If anyone wants to plan some outdoor fun message me! I’d like to go: -zip lining up at blue mt -kayaking -hiking at hawk mt and bear creek I’m looking for more ideas - free or low cost (under $50) . . . . . #outdooradventures #paddleboarding #fuelforthesoul #moveoutdoors #move #trysomethingnew #coreworkout #remembertohavefun #workhardplayhard
1 week ago
View on Instagram |
3/9
FRIDAY CHALLENGE!!! It’s the motto! Try this two part challenge. 1. Can you go up and down to the music? You can’t skip a beat!! Holy leg burn 🔥 

2. Can you do it without your dog messin you up? I think I was more of a distraction to myself then she was 🤷🏻‍♀️🐶 She broke in when I first did these so I thought it would be funny. She didn’t disappoint. The love animals give us is ridiculous. ❤️

We tried a plank version too… 🤣 

Scarlett is a pocket pit we rescued during Covid shutdown 2 years ago May. She is the best & her nicknames are #porkroll and  #pumpkin 😍 I’m often told we are twins lol 💪 #shemybestfriend Before I adopted her I didn’t know much about pits. If you are scared or don’t like them, she has won over the hearts of so many of my clients. Even those previously fearful or misguided. 

Ending on a fun fact, did you know pit bulls were originally bred as “nanny dogs” to be with children? That’s how loving and gentle they were but also good protectors. Their skillset and muscle are often abused and beaten into this breed. Hate the shitty humans who destroy them not the breed. #wedontdeservedogs 
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#dogchallenge #workoutchallenge #legdayworkout #womenswellness #pitbull #pittiesofinstagram #scarlett #moveforfun #smile #pitbulladvocate
FRIDAY CHALLENGE!!! It’s the motto! Try this two part challenge. 1. Can you go up and down to the music? You can’t skip a beat!! Holy leg burn 🔥 2. Can you do it without your dog messin you up? I think I was more of a distraction to myself then she was 🤷🏻‍♀️🐶 She broke in when I first did these so I thought it would be funny. She didn’t disappoint. The love animals give us is ridiculous. ❤️ We tried a plank version too… 🤣 Scarlett is a pocket pit we rescued during Covid shutdown 2 years ago May. She is the best & her nicknames are #porkroll and #pumpkin 😍 I’m often told we are twins lol 💪 #shemybestfriend Before I adopted her I didn’t know much about pits. If you are scared or don’t like them, she has won over the hearts of so many of my clients. Even those previously fearful or misguided. Ending on a fun fact, did you know pit bulls were originally bred as “nanny dogs” to be with children? That’s how loving and gentle they were but also good protectors. Their skillset and muscle are often abused and beaten into this breed. Hate the shitty humans who destroy them not the breed. #wedontdeservedogs . . . . . #dogchallenge #workoutchallenge #legdayworkout #womenswellness #pitbull #pittiesofinstagram #scarlett #moveforfun #smile #pitbulladvocate
1 week ago
View on Instagram |
4/9
Love it or hate, it’s not for everyone. This is more of a joke but there are so many natural ways I combat lack of focus. Especially w being a business owner, parent, and having #adhd

Other ways that help me focus are:
🎯 caffeine - green tea (when I start an office project)
🎯 keeping my blood sugar stable (new post coming on this topic)
🎯 vitamin b supplement 
🎯 working out before I have to sit still for a length of time
🎯 check in with myself “what do I need right now” and sometimes I just need water, to eat, stretch - once I make sure I’m in tune with my body I can focus much better. 

How about you? What helps you focus on hard tasks. 
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#adhd #adhdwomen #focus #entrepreneur #funny #anxietyrelief #stilldontdrink
Love it or hate, it’s not for everyone. This is more of a joke but there are so many natural ways I combat lack of focus. Especially w being a business owner, parent, and having #adhd Other ways that help me focus are: 🎯 caffeine - green tea (when I start an office project) 🎯 keeping my blood sugar stable (new post coming on this topic) 🎯 vitamin b supplement 🎯 working out before I have to sit still for a length of time 🎯 check in with myself “what do I need right now” and sometimes I just need water, to eat, stretch - once I make sure I’m in tune with my body I can focus much better. How about you? What helps you focus on hard tasks. . . . . . #adhd #adhdwomen #focus #entrepreneur #funny #anxietyrelief #stilldontdrink
1 week ago
View on Instagram |
5/9
ARM Workout - SAVE and follow for workouts/tips and smiles ❤️ Remember, you have tank tops arms now! “Puts tank top on” “Now has tank top arms” it’s just like “mom outfits” Wear what YOU want! Anywho.. back to the fun arm circuit. 

I’m using small 2.5# weights, you could even hold a water bottle instead. I have been incorporating more and more reps with music. It’s a fun way to push myself to high reps and get my cardio in. Fun fact, I literally hate running anything more than a sprint so creative cardio is my specialty 🎯 💥

You can pair these moves with Doja and Nikki or you could even slow it down, lower the reps and grab some heavier weights like my last workout. Make sure you are intentional with each and every  rep and always pay attention. 

What’s your favorite part of this workout? The calf raise hold was pretty rough 😬 Give it a try! 
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#armworkout #upperbodystrength #cardio #athomeworkouts #dojacat #nikkiminaj #mommusic #momnotanun #funfitness #mentalhealth #movetofeelgood #mentalhealthadvocate #sweattherapy
ARM Workout - SAVE and follow for workouts/tips and smiles ❤️ Remember, you have tank tops arms now! “Puts tank top on” “Now has tank top arms” it’s just like “mom outfits” Wear what YOU want! Anywho.. back to the fun arm circuit. I’m using small 2.5# weights, you could even hold a water bottle instead. I have been incorporating more and more reps with music. It’s a fun way to push myself to high reps and get my cardio in. Fun fact, I literally hate running anything more than a sprint so creative cardio is my specialty 🎯 💥 You can pair these moves with Doja and Nikki or you could even slow it down, lower the reps and grab some heavier weights like my last workout. Make sure you are intentional with each and every rep and always pay attention. What’s your favorite part of this workout? The calf raise hold was pretty rough 😬 Give it a try! . . . . . #armworkout #upperbodystrength #cardio #athomeworkouts #dojacat #nikkiminaj #mommusic #momnotanun #funfitness #mentalhealth #movetofeelgood #mentalhealthadvocate #sweattherapy
2 weeks ago
View on Instagram |
6/9
If you weren’t aware, I’m very happy to inform you that you can wear whatever you would like my dear. 
- shorts
- tank tops 
- crop tops!! 
- bikini’s oh my! 

And the best part? You also don’t need a summer bod to wear whatever you want. You put on what you like, what makes you feel good.

The point is, if someone told you that you shouldn’t wear a particular piece of clothing because of cellulite, your a mom, maybe it’s too attractive, too old, the list goes on! You get to let that shit go. Go wear the bikini, the shorts, or don’t. I don’t like certain style clothes and that’s cool too. But I sure af don’t wear them because someone else made me feel bad. That’s the key difference 🔑 You can be part of that difference ❤️
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#mom #momsofinstagram #momstyle #momstrength #wearwhatyouwant #wearwhatmakesyouhappy #womensupportingwomen #womenempoweringwomen
If you weren’t aware, I’m very happy to inform you that you can wear whatever you would like my dear. - shorts - tank tops - crop tops!! - bikini’s oh my! And the best part? You also don’t need a summer bod to wear whatever you want. You put on what you like, what makes you feel good. The point is, if someone told you that you shouldn’t wear a particular piece of clothing because of cellulite, your a mom, maybe it’s too attractive, too old, the list goes on! You get to let that shit go. Go wear the bikini, the shorts, or don’t. I don’t like certain style clothes and that’s cool too. But I sure af don’t wear them because someone else made me feel bad. That’s the key difference 🔑 You can be part of that difference ❤️ . . . . . #mom #momsofinstagram #momstyle #momstrength #wearwhatyouwant #wearwhatmakesyouhappy #womensupportingwomen #womenempoweringwomen
2 weeks ago
View on Instagram |
7/9
SAVE and follow along🔥Pure lower body pump paired with ninja core strength🥷🏼😅 jk but it is tough- see if you can keep up to the music. (But don’t jeopardize form)
Make sure you have mastered these movements. Heavy weights combined with new movements are a no go 🙅🏻‍♀️ 
But if you are familiar with: then this is a seriously good circuit.
- 5 Heavy goblet squats - 90degrees quit butt winking 
- 10 Heavy Romanian deadlift 
- 6-8 Single Overhead Marches (in place) suitcase hold (hand that’s down) should be heavier. Don’t lean away from your suitcase carry! Lean INTO it and think core! 

Repeat 2x or when the music stops. 
*in terms of “heavy” and “moderately heavy” - you shouldn’t be able to go more than 5-7 reps heavy and 8-15 moderately heavy. 
Safe means safe, don’t lift overhead if u can’t have shoulders and elbow stacked with wrist. 

If you keep the song playing, repeat the same thing above until the music stops. Move with good form and breath through each movement. Break when and if needed. 

I think the words to this song are incredibly powerful. If you get the chance, put on this song and crank these exercises out. Fill your head with better ❤️
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#glutes #legday #lowerbodyworkout #womenwholift #liftheavy #musicislife #empoweringwomen #womenswellness #dbworkout #womenempoweringwomen
SAVE and follow along🔥Pure lower body pump paired with ninja core strength🥷🏼😅 jk but it is tough- see if you can keep up to the music. (But don’t jeopardize form) Make sure you have mastered these movements. Heavy weights combined with new movements are a no go 🙅🏻‍♀️ But if you are familiar with: then this is a seriously good circuit. - 5 Heavy goblet squats - 90degrees quit butt winking - 10 Heavy Romanian deadlift - 6-8 Single Overhead Marches (in place) suitcase hold (hand that’s down) should be heavier. Don’t lean away from your suitcase carry! Lean INTO it and think core! Repeat 2x or when the music stops. *in terms of “heavy” and “moderately heavy” - you shouldn’t be able to go more than 5-7 reps heavy and 8-15 moderately heavy. Safe means safe, don’t lift overhead if u can’t have shoulders and elbow stacked with wrist. If you keep the song playing, repeat the same thing above until the music stops. Move with good form and breath through each movement. Break when and if needed. I think the words to this song are incredibly powerful. If you get the chance, put on this song and crank these exercises out. Fill your head with better ❤️ . . . . . #glutes #legday #lowerbodyworkout #womenwholift #liftheavy #musicislife #empoweringwomen #womenswellness #dbworkout #womenempoweringwomen
2 weeks ago
View on Instagram |
8/9
Ah… smoothies, workouts - make the bed? 🤣😅 I haven’t totally lost my mind, I promise. What’s one small win that makes a big difference in your mood? Making my bed has become a bit of a mood booster for me. 

Mental health is often associated with big ideas and concepts. In reality, something as simple as making my bed is a huge win for me. It signifies I completed a project/chore and living with adhd that’s a good feeling. Iykyk  What’s something small you do or can do? 
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#winning #adhd #adhdwomen #mentalhealth #wellness #getshitdone #ilovemybed #consistency #anxietyrelief #livingwithanxiety
Ah… smoothies, workouts - make the bed? 🤣😅 I haven’t totally lost my mind, I promise. What’s one small win that makes a big difference in your mood? Making my bed has become a bit of a mood booster for me. Mental health is often associated with big ideas and concepts. In reality, something as simple as making my bed is a huge win for me. It signifies I completed a project/chore and living with adhd that’s a good feeling. Iykyk What’s something small you do or can do? . . . . . #winning #adhd #adhdwomen #mentalhealth #wellness #getshitdone #ilovemybed #consistency #anxietyrelief #livingwithanxiety
2 weeks ago
View on Instagram |
9/9