Jen Alder

  • Overview

    By embracing vitality and transforming well-being, my vision for you is to create an atmosphere where every step, every lift, and every moment of self-care becomes a celebration of your strength and resilience. With unwavering support, guidance, and positivity, I am committed to inspiring your journey to optimal health, unlocking your full potential so you can thrive in body, mind, and spirit.

  • Nutrition

    Fueling your body for peak performance, I’ll provide a few nutrition suggestions to optimize muscle building and support rapid muscle recovery, ensuring you get the most out of every gym session.

  • Movement

    We will transform your fitness journey with a dynamic workout plan centered around consistency, the power of weight training, and the pure joy of movement. Embrace the rhythm of progress as you commit to regular exercise sessions, laying the foundation for lasting results and personal growth. Start your weight training journey with confidence, knowing that you have my unwavering support every step of the way. I'm here to answer any questions, provide guidance, and celebrate your progress. Together, we'll unlock your full potential, sculpting not just your body, but your strength, resilience, and confidence.

Download Plan PDF

WHAT DO I EAT TO SUPPORT MY GYM SESSIONS?

1. Single ingredient WHOLE foods. Organic whenever possible.

2. Eat a protein + carb snack/lite meal 2 hours-30 minutes prior to a workout. If a meal is not possible with timing, eating 2 dates as a “pre workout” is a great alternative.

3. Enjoy a nutritious meal following your workouts with a balance of protein, carbs + fats. Remember that this meal is the beginning steps that support your muscle growth.

4. Stay hydrated throughout your day with plain water. Drinking enough water supports muscle function, energy levels, temperature regulation, and nutrient transport, ultimately enhancing performance and muscle recovery.

WHAT DO I ELIMINATE?

1. Sugar + “sugars”: Sugar, Brown sugar, Cane sugar, High-fructose corn syrup, Glucose, Dextrose, Fructose, Sucrose, Maltose, Maple syrup, Molasses, Agave nectar, Honey, Rice syrup, Barley malt, Fruit juice concentrate, Evaporated cane juice, Coconut sugar, Date sugar, Beet sugar, Invert sugar, Treacle, Golden syrup, Corn sweetener, Raw sugar, Aspartame, Sucralose, Saccharin, Neotame, Stevia, etc. It's important to be aware of these terms when reading ingredient labels to understand the presence and quantity of added sugars in a product.

2. Any and all inflammatory oils: Soybean oil, Corn oil, Sunflower oil, Safflower oil, Cottonseed oil, Canola oil, Sesame oil, Grapeseed oil, Sunflower oil, Rice bran oil, Wheat germ oil, etc. These oils are commonly used in cooking, baking, salad dressings, and food processing due to their high polyunsaturated fat content.

3. Processed foods: most everything in a package.

Movement
Plan

  1. 30-60 minutes a day of intentional, undistracted, resistance training 5x a week.

  2. Seek out cardio/walks for mental clarity and enjoying nature outside. These are optional, encouraged and done in addition to your weight workouts.

  3. If time allows, add a 5-20 minute walk after large meals. This can help regulate blood sugar levels. After eating, blood sugar levels typically rise, walking helps the body utilize glucose more efficiently by increasing insulin sensitivity, which can lower blood sugar levels. This helps our metabolism and how our body responds to the food we give it.

  4. Breathwork or meditation every day.

  5. Add in yoga classes during the week in addition to or on rest days. Seek these out as a way to focus on breathing, deeper stretches and connecting to your body vs. a workout.

  6. Your workouts can be done any time of day, just avoid exercising with a full belly or extremely hungry. It can be helpful to schedule your workouts into your calendar at the same time every day, prior to the week starting. Use the “crowd meter” on the Planet Fitness app and find when the least amount of people are at the gym. 

  7. Week one can be completed without any added weights or with low weight to familiarize yourself with the movements and ask questions. This will help ease into the structure of a workout in the gym so you feel confident in what you’re doing. 

  8. The workouts are dynamic and difficult, they should be challenging weeks 1, 2 and 3. By week 4 you should feel stronger and confident in these movements so we can adapt and challenge the body further next month. We’re setting the foundation of confidence in the gym and around equipment this month.

  9. See attached pages for guided workout plan! These workouts can be done whenever they work into your weekly schedule with rest days. Just ensure you’re completing all 5 days in each given week. Read through each day before going into the gym so you can ask me any questions ahead of time.