JM Personal Training

JM Personal Training Guelph based personal trainers/lifestyle management specialists/strength & conditioning coaches. Welcome to our page!

We offer functional training and lifestyle management services that are client focused and results driven! We have a holistic approach to personal training and run our business out of our own private studio in Guelph called the Fitness Junction. Please feel free to follow and enjoy the articles on the JMTraining page. If you have any specific questions in regard to training or nutrition please feel free to contact us here. If you're looking for more information on our services contact us for a free personal training consultation with a member of our team. "Be inspired and inspire others"

JMTraining

12/24/2025

The holidays can be a complete cluster F leading you to feeling like you’ll just wait January out to care about yourself again.

But that’s usually because we think we need to be perfect all the time for it to be worthwhile.

Meanwhile we just need a simple plan you can actually stick to even when the holiday chaos feels like something you didn’t sign up for.

Here’s the 3-step holiday routine our busiest parents follow (and yes, it works):

1️⃣ Two protein targeted meals a day

Not all three.
Not perfect macros.
Just TWO solid meal with 20–30g of protein.

This alone keeps cravings, energy, and metabolism in check.

2️⃣ Ten minutes of movement

That’s it.
A walk, a lift, a quick bodyweight circuit, chasing your kid in a snowsuit it all counts.
Your metabolism cares about consistency, not duration.

3️⃣ One “calm moment” before the chaos

Before the day takes off:
🎧 A podcast
☕️ A hot drink you actually drink hot
🧘‍♀️ A 60-second breath reset

This is how you stop feeling like you’re sprinting from the moment your eyes open.

This is the routine.
Not glamorous.
Not Instagrammable.
But real-life doable, which is why it works.

Because the next few days isn’t about making progress…
it’s about protecting your momentum until January.

🎁 ADVENT GIFT

Choose your ONE non-negotiable for today:
Protein ✔️ Movement ✔️ Calm moment ✔️

Pick the one that feels easiest and do it.

I think I finally realized this year why Christmas has felt so different since my dad died.Christmas with Jayden at this...
12/22/2025

I think I finally realized this year why Christmas has felt so different since my dad died.

Christmas with Jayden at this age is magical, truly. Seeing it through his eyes is something I’ll always be grateful for.

But without my dad, for the last four years, there’s been a quiet heaviness I haven’t been able to shake.

And this year it clicked.
My dad wasn’t around a lot.

I used to joke that he was a “Sunday dad,” and even writing that feels a bit harsh but for a lot of my life, that’s when I saw him.

When we were younger, it was different. But as time went on, that became the rhythm.

Except at Christmas.

Christmas was the one time he was fully there.
Fully present.
Fully immersed.

Some of my clearest, happiest memories are Christmases with him

Santa hat on, big smile, jolly as anything.
A version of him that felt light. Joyful. Whole.

If you’re close to me, you know more about my dad and everything we went through.

You know that seeing him truly happy became rare toward the end.

And maybe that’s why Christmas hits the way it does now.
Because it holds the version of him I miss the most.

So if you’re heading into the holidays without someone you love
a parent, a partner, a sibling, a friend
and you feel both gratitude and grief sitting side by side…

I’m there too.

It does get easier.
But it never gets easy.

If this resonates, you don’t need to explain yourself here.

Just know you’re not alone in it 🤍

And if you want to, drop a ❤️ or share who you’re missing this season, this space is for you.

The holiday boundaries that saved my health (and my sanity)Here’s the thing no one says out loud:Moms are the Spirit of ...
12/20/2025

The holiday boundaries that saved my health (and my sanity)

Here’s the thing no one says out loud:
Moms are the Spirit of Christmas… which is exactly why we’re the ones who end up sick and adrenal-fried on December 27th.

Last year? I refused to be the ghost of Christmas exhaustion.
So I set some boundaries and honestly? Life-changing.

Here are the real, practical boundaries I set last year that genuinely protected my energy:

1️⃣ I stopped trying to do everything myself.

If someone asked, “Do you need help?” I stopped saying, “No, I’m good.”
I said YES even if it felt uncomfortable.
Let people take something off your plate.

2️⃣ I simplified meals instead of trying to be a holiday chef.

Protein + veggie + carb.
No perfection. No 7-step recipes.
Just food that fuels me so I don’t crash by 3pm.

3️⃣ I limited the number of “extras.”

You do NOT need:
• all the events
• all the baking
• all the cute crafts Pinterest says you should do

Pick the things that matter to your family.
Let the rest go.

4️⃣ I protected my sleep like it was my job.

No doom scrolling.
No “just one more episode.”
My sleep is the difference between being patient…
and being one noise away from losing my mind.

5️⃣ I kept my non-negotiables tiny and doable.

Protein at breakfast
One glass of water before coffee
3 days of movement as my minimum

Small habits = less overwhelm = more capacity.

6️⃣ I built in actual quiet moments for myself.

Not “self-care spa days.”
Just 5–10 minutes with no noise, no demands, no responsibilities.
A reset for my nervous system, the thing that keeps me patient and grounded.

December is legit hard because moms carry the magic AND the mental load.

And without boundaries?
We burn out faster than the tree lights on December 26th.

Small boundaries protect your energy.
Protected energy protects your joy.
And that’s what your family really needs from you.

🎁 Advent Gift:

Write down TWO realistic boundaries you’re committing to for the rest of December,
one for your time, one for your energy.

Keep them small. Keep them doable. Keep them yours. Pop them below!

We hopped on the viral Candy Cane AI trend and asked AI to make us look like a wholesome holiday card…This is basically ...
12/19/2025

We hopped on the viral Candy Cane AI trend and asked AI to make us look like a wholesome holiday card…

This is basically the only chance we have at matching this year since its impossible to actually be organized enough to do it in real life 😂

One of us is here for the vibes, one of us is here for the photos, and one of us is here because he heard there might be candy.

Welcome to our Candy Cane Era 🎄🎅🍭

She didn’t wait for January… and here’s what happened.While everyone else was saying “I’ll start in the new year,” she d...
12/16/2025

She didn’t wait for January… and here’s what happened.

While everyone else was saying “I’ll start in the new year,” she decided to start on Dec 15, 2024.

And that one decision changed everything.

When she joined us, she wasn’t starting from scratch. She’d been trying.…with help.

But it just wasn’t working. So instead of waiting for January or giving up on herself,
she leaned into something new.

✨ She lost the weight.
✨ She built so much strength.
✨ She created habits that actually fit when she had to solo parent or had hard weeks at work.
✨ And she stepped into the new year already feeling like the woman she wanted to become.

Now this year she’s going into the holidays not tracking, not worried, just truly confident in what she’s learned.

She never thought she’d get here but we knew she would.

Because the parents who start in December always do amazing.

The parent who feel different in January are the ones who start before January.

And you could be one of them.

Want this to be your January story? Apply for our 2026 waitlist through our link in bio so you KNOW this can be you next Dec.

🎁 ADVENT GIFT:
Write down ONE thing you want to feel by January 1st…not a goal, a feeling.
(Confidence, energy, control, strength… pick one.)

Everyone thinks holiday cravings happen because they’re “undisciplined” or “can’t control themselves.”Nope.Holiday cravi...
12/16/2025

Everyone thinks holiday cravings happen because they’re “undisciplined” or “can’t control themselves.”

Nope.
Holiday cravings usually happen because you’ve accidentally set your body up to need them.

Here’s the part no one talks about:

Most people don’t overeat at Christmas because the food is so tempting…
They overeat because of what they did (or didn’t do) before the big meal.

Let’s break it down 👇

1️⃣ You skip meals “to save calories.”

Your blood sugar tanks.
Your energy crashes.
Your brain goes:
“Oh, we’re starving? Cool. Bring me ALL the carbs immediately.”

This is biology. Not lack of discipline.

2️⃣ You stop drinking water.

You’re running on coffee, errands, stress, and vibes.
Your body confuses thirst for hunger, and suddenly you’re elbow-deep in the shortbread tin wondering how you got there.

3️⃣ You forget about protein entirely.

Holiday prep = protein amnesia.
But here’s the thing:
Protein is the brake pedal for cravings.
Skip it, and your appetite goes full gremlin mode.

4️⃣ You go into the meal ravenous.

And a ravenous parent will ALWAYS overeat.
Because your body is trying to catch up, not misbehave.

✨ The truth?

Holiday cravings aren’t a self-control issue.
They’re a strategy issue.
You’ve unintentionally created the perfect storm for overeating and your body is just responding.

Once you fix the before, the cravings during and after drop dramatically.

✔️ So here’s what actually helps:
• Eat a real breakfast with protein
• Drink water like you mean it
• Have a mini protein snack before the big meal (yes, even on Christmas)
• Stop “saving calories” it always backfires

🎁 ADVENT GIFT
Have one protein-forward snack + one full glass of water before dinner tonight.
Your cravings tomorrow will thank you.

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