jessicamahowa
Jessica Mahowa
189Following281Followers2796Likes
Strength X Running Coach IG: @jessicamahowa BS Ex Sci, CPT, PnL1, Pre/Postnatal
Videos
Liked
This group of exercises is great to rehab your core muscles after pregnancy and to engage your deep core muscles/pelvic floor💪 These exercises progress in level of difficulty- adjustments with moving your limbs away from your body, gravity and adding resistance all help to gradually increase your core strength.
You can add these into your next workout or do as a circuit for 30 seconds each for 2-3 rounds. These are diastasis recti safe and a great option for pregnancy as long as you are not experiencing dizziness laying on your back!
Pay attention to how you’re feeling- signs you aren’t ready for the exercise:
1. Coning or bulging of your stomach
2. Pain
3. Incontinence
DM me to learn more about my postpartum programs🌟
#8monthspostpartum #postpartum #postpartumfitness #coretraining #postpartumcore #diastasisrectiexercises #diastasisrectirepair #ptulaactive #senitaathletics
You can add these into your next workout or do as a circuit for 30 seconds each for 2-3 rounds. These are diastasis recti safe and a great option for pregnancy as long as you are not experiencing dizziness laying on your back!
Pay attention to how you’re feeling- signs you aren’t ready for the exercise:
1. Coning or bulging of your stomach
2. Pain
3. Incontinence
DM me to learn more about my postpartum programs🌟
#8monthspostpartum #postpartum #postpartumfitness #coretraining #postpartumcore #diastasisrectiexercises #diastasisrectirepair #ptulaactive #senitaathletics
Grab your stability ball and try out these 4 strength exercises with a little extra support for the 3rd trimester🤰The stability ball is great for helping activate our deep core during pregnancy and postpartum! These exercises are safe for any trimester but felt good even at 36 weeks!
I’m taking on a handful of new pre/postnatal fitness clients with custom online training + nutrition programs. Message me to learn more✨
#pregnancyworkout #pregnancysafeworkouts #prenatalfitness #prenatalworkout #preandpostnatalfitness #preandpostnatal #3rdtrimester #thirdtrimesterworkout #healthypregnancy
I’m taking on a handful of new pre/postnatal fitness clients with custom online training + nutrition programs. Message me to learn more✨
#pregnancyworkout #pregnancysafeworkouts #prenatalfitness #prenatalworkout #preandpostnatalfitness #preandpostnatal #3rdtrimester #thirdtrimesterworkout #healthypregnancy
These high protein egg bites are so delicious and a quick + easy way way to prep for a busy week ahead!
The recipe:
- 6 slices turkey bacon, cooked & chopped
- 2 oz lite shredded mozzarella cheese
- 6 eggs
- 1.5 cups liquid egg whites
- 1 cup spinach chopped
Mix together & spray muffin tin with olive oil spray. Bake at 350 for 25 min
Makes 12! Macros for 1 muffin: 75 cals 10g P/.4 C/3.6 F
Save to make this week!
#cookwithme #recipereels #macrofriendly #iifym #easybreakfast #healthyeating #macrofriendlyrecipes #mealprepideas #highproteinmeals
The recipe:
- 6 slices turkey bacon, cooked & chopped
- 2 oz lite shredded mozzarella cheese
- 6 eggs
- 1.5 cups liquid egg whites
- 1 cup spinach chopped
Mix together & spray muffin tin with olive oil spray. Bake at 350 for 25 min
Makes 12! Macros for 1 muffin: 75 cals 10g P/.4 C/3.6 F
Save to make this week!
#cookwithme #recipereels #macrofriendly #iifym #easybreakfast #healthyeating #macrofriendlyrecipes #mealprepideas #highproteinmeals
Feeling the Sunday scaries? Try these stretches for 20 seconds each to relax and prevent injury, a short meditation, and set a positive intention for this coming week to ease into your Monday 💕
.
.
.
.
.
.
#mobilitytraining #stretchingexercises #injurypreventiontraining #injuryprevention #mobilitydrills #strengthandconditioningcoach #sportsperformancetraining #stretchingroutine
.
.
.
.
.
.
#mobilitytraining #stretchingexercises #injurypreventiontraining #injuryprevention #mobilitydrills #strengthandconditioningcoach #sportsperformancetraining #stretchingroutine
BAND ONLY UPPER BODY WORKOUT⚡️
Like, save for your next travel workout, and send to your workout buddy!
Whether you’re traveling, at home, or need a quick workout on the go, try these long resistance band exercises to get in a workout anytime anywhere🔥 4 sets of 15 reps!
.
.
.
.
.
#resistancebands #resistancebandsworkout #vacationworkout #travelworkout #upperbodystrength #fitnessformoms #workoutreels #armworkouts #athomefitness
Like, save for your next travel workout, and send to your workout buddy!
Whether you’re traveling, at home, or need a quick workout on the go, try these long resistance band exercises to get in a workout anytime anywhere🔥 4 sets of 15 reps!
.
.
.
.
.
#resistancebands #resistancebandsworkout #vacationworkout #travelworkout #upperbodystrength #fitnessformoms #workoutreels #armworkouts #athomefitness
Rise and shine with these breakfast burritos that are perfect for busy mornings🍳Your taste buds and schedule will thank you! SAVE for breakfast inspo to make your mornings a little easier!
I prepped these along with breakfast sandwiches before I had Mila to have on hand during the early postpartum days! It was so helpful to have something nourishing and quick for breakfast meal prepped🙌
Ingredients:
- 2-3 cooked diced potatoes, 2 bell pepper, 1/2 onion (hack to make easier: Trader Joes frozen roasted potatoes with peppers/onions)
- low fat shredded cheddar cheese
- flour tortillas
- 6 eggs mixed with 1 cup egg whites for extra protein
- Optional chicken sausage or turkey bacon, or meat of choice
Cook chicken sausage, potatoes and eggs. Layer cheese first so it doesn’t get soggy, wrap individually in foil, let cool completely, and freeze for later! To reheat microwave 1 minute, flip and microwave another minute OR bake at 350 for 10-15 min🌯
#mealprepideas #mealpreprecipes #breakfastideas #healthybreakfastideas #healthybreakfastinspo #macrofriendlyrecipes #highproteinbreakfast
I prepped these along with breakfast sandwiches before I had Mila to have on hand during the early postpartum days! It was so helpful to have something nourishing and quick for breakfast meal prepped🙌
Ingredients:
- 2-3 cooked diced potatoes, 2 bell pepper, 1/2 onion (hack to make easier: Trader Joes frozen roasted potatoes with peppers/onions)
- low fat shredded cheddar cheese
- flour tortillas
- 6 eggs mixed with 1 cup egg whites for extra protein
- Optional chicken sausage or turkey bacon, or meat of choice
Cook chicken sausage, potatoes and eggs. Layer cheese first so it doesn’t get soggy, wrap individually in foil, let cool completely, and freeze for later! To reheat microwave 1 minute, flip and microwave another minute OR bake at 350 for 10-15 min🌯
#mealprepideas #mealpreprecipes #breakfastideas #healthybreakfastideas #healthybreakfastinspo #macrofriendlyrecipes #highproteinbreakfast
Do Anywhere Travel Workout!
All you need for this simple workout is a resistance band and you’re good to go ✈️🌎
- Glute Kickback
- Squat to Press
- Sumo Deadlift
- Goodmorning
- Overhead Reverse Lunge
Try 3-4 sets of 12 reps
#resistancebands #resistancebandworkout #travelworkout #vacationworkout #mauihawaii #kiheimaui #skatieswim #skatie #twenty2nutrition
All you need for this simple workout is a resistance band and you’re good to go ✈️🌎
- Glute Kickback
- Squat to Press
- Sumo Deadlift
- Goodmorning
- Overhead Reverse Lunge
Try 3-4 sets of 12 reps
#resistancebands #resistancebandworkout #travelworkout #vacationworkout #mauihawaii #kiheimaui #skatieswim #skatie #twenty2nutrition
Fueling up for our adventures with these delicious and nutritious travel snacks! 🌿💪 Having healthy snacks on hand is the perfect way to keep those energy levels up and stay on track while exploring new places. What's your favorite travel snack? Share your ideas below and save for your next trip✈️
- Truvani sample protein packets…the banana cinnamon flavor is so good!!
- Gomacro bars..use code JESSICAMAHOWA for 25% off your order. The salted caramel and chocolate chip flavor is my fav!
- LMNT individual electrolyte packets
- Chomos sticks
- individual sized nuts or trail mix
- freeze dried fruit
- Justins almond butter
- Smart sweets for when that sweet tooth hits
#healthytiktok #healthysnacks #travelsnackideas #healthyliving #planesnacks #onlinenutritioncoach #macrofriendlysnacks
- Truvani sample protein packets…the banana cinnamon flavor is so good!!
- Gomacro bars..use code JESSICAMAHOWA for 25% off your order. The salted caramel and chocolate chip flavor is my fav!
- LMNT individual electrolyte packets
- Chomos sticks
- individual sized nuts or trail mix
- freeze dried fruit
- Justins almond butter
- Smart sweets for when that sweet tooth hits
#healthytiktok #healthysnacks #travelsnackideas #healthyliving #planesnacks #onlinenutritioncoach #macrofriendlysnacks
Morning miles in maui🌴🌊🌺 Starting to increase mileage for a half marathon in November! Cant beat running along the beach for a 5 mile run🙌 What’s your ideal run location?
.
.
.
.
.
#kiheimaui #runhawaii #summerrunning #summerrun #motherrunners #momrunner #runningviews #comerunwithus #runningcommunity
.
.
.
.
.
#kiheimaui #runhawaii #summerrunning #summerrun #motherrunners #momrunner #runningviews #comerunwithus #runningcommunity
Mastering the Curtsy Lunge💪
Let’s break down how to do the perfect curtsy lunge to maximize your results 🏋️♀️ Here’s how to nail it:
❌ taking too big of a step with the back foot
❌ weight primarily in the back leg
❌ hips dipping
✅ step only slightly past midline of body
✅ weight primarily in front foot
✅ keep hips square
Comment below which exercise you want to learn how to do with perfect form⬇️
.
.
.
.
.
#formtips #curtsylunges #exercisetips #exercisetip #onlinepersonaltrainer #certifiedpersonaltrainer #strengthtrainingforwomen #trainingtips #womenwholift #strengthtrainingtips
Let’s break down how to do the perfect curtsy lunge to maximize your results 🏋️♀️ Here’s how to nail it:
❌ taking too big of a step with the back foot
❌ weight primarily in the back leg
❌ hips dipping
✅ step only slightly past midline of body
✅ weight primarily in front foot
✅ keep hips square
Comment below which exercise you want to learn how to do with perfect form⬇️
.
.
.
.
.
#formtips #curtsylunges #exercisetips #exercisetip #onlinepersonaltrainer #certifiedpersonaltrainer #strengthtrainingforwomen #trainingtips #womenwholift #strengthtrainingtips
Top 3 Kettlebell Core Exercises🔥 These are great exercises for working your whole core, not to mention functional for everyday life. These are pre/postnatal friendly as well for all my mamas out there💛
1️⃣ Hover pass throughs - try to minimize your hips from rotating while passing the kettlebell through. Can start with a hover hold!
2️⃣ Overheads marches- inhale and engage your core while exhaling as you lift your knee up
3️⃣ Farmer carry- focus on having no lateral lean during the walk
#kettlebelltraining #postpartumfitness #postnatalexercise #corestrength #corestability #kettlebellexercises #girlswholift
1️⃣ Hover pass throughs - try to minimize your hips from rotating while passing the kettlebell through. Can start with a hover hold!
2️⃣ Overheads marches- inhale and engage your core while exhaling as you lift your knee up
3️⃣ Farmer carry- focus on having no lateral lean during the walk
#kettlebelltraining #postpartumfitness #postnatalexercise #corestrength #corestability #kettlebellexercises #girlswholift
I am beyond excited to share the results of my husband Humphrey after training together for 10 weeks!! He followed through week after week and absolutely crushed it💪 Our goal when starting was to increase muscle and lose fat while correcting some muscle imbalances to prevent injuries from some nagging pains from his soccer playing days/surgeries.
We focused on these main things to help him gain muscle and lose 10 lbs in 10 weeks:
- strength training focused on progressive overload 5x/week with cardio 2x/week
- created balanced meals and inventory of portions
- protein and water goal
- started taking creatine + electrolytes daily
His progress is incredible and he’s just getting started🙌 Proud of you!!
#clienttransformation #strengthtrainingforfatloss
#onlinefitnesscoaching #strengthandconditioning #bodyrecomposition #beforeandafterweightloss
We focused on these main things to help him gain muscle and lose 10 lbs in 10 weeks:
- strength training focused on progressive overload 5x/week with cardio 2x/week
- created balanced meals and inventory of portions
- protein and water goal
- started taking creatine + electrolytes daily
His progress is incredible and he’s just getting started🙌 Proud of you!!
#clienttransformation #strengthtrainingforfatloss
#onlinefitnesscoaching #strengthandconditioning #bodyrecomposition #beforeandafterweightloss
Are you making any of these row mistakes?
Instead of:
❌ bringing the dumbbell up towards your chest
❌ elbow flaring out
❌ looking up
❌ using momentum
Try:
✅ bringing the dumbbell back diagonally towards your hip
✅ keeping elbow close to side
✅ neutral spine
✅ slow & controlled
Let me know below which exercise you need help with next! Hope this helped💛
#exercisetip #exercisetips #dumbbellexercises #fitnesstip #womenwholift #workouttips #certifiedpersonaltrainer #sandiegopersonaltrainer #dumbbellrows #fitnessreel #trainingtipsforbeginners #singlearmrowform #singlearmrowwithdumbbell #singlearmrow
Instead of:
❌ bringing the dumbbell up towards your chest
❌ elbow flaring out
❌ looking up
❌ using momentum
Try:
✅ bringing the dumbbell back diagonally towards your hip
✅ keeping elbow close to side
✅ neutral spine
✅ slow & controlled
Let me know below which exercise you need help with next! Hope this helped💛
#exercisetip #exercisetips #dumbbellexercises #fitnesstip #womenwholift #workouttips #certifiedpersonaltrainer #sandiegopersonaltrainer #dumbbellrows #fitnessreel #trainingtipsforbeginners #singlearmrowform #singlearmrowwithdumbbell #singlearmrow