I used to exercise to push my body. Now, I see it as a way to build a strong, resilient body that will support me for years to come.
Strength training has been my main focus lately. Building muscle isn’t just about strength, it supports mobility, bone density, metabolic health — it’s an investment for long-term health and longevity.
Below are my top tips, and protein-rich and fiber-packed smoothie recipe. I hope they empower your strength!
With love,
Jess xx
Intentional Exercise
Being mindful when strength training is key (especially to prevent injuries). Gradually building intensity and working with progressive overload has helped keep me consistent.
Progressive overload is slowly increasing the load through lifting heavier or playing with volume, reps, and tempo. This is what elicits a response to enable your muscle to adapt and ultimately improve strength.
If you’re not sure where to start, you can find guided routines on the JSHealth App. Listen to your body and move with kindness!
Creatine Support
The science, and benefits, behind creatine is truly undeniable.
Creatine is a naturally occurring compound found in your muscles. It supports muscle strength and endurance by providing a continuous energy supply during exercise.1
5g of daily Creatine Monohydrate is what I swear by! It’s become a staple in my workouts for improved strength and muscle mass.*
Rest & Recovery
Giving the muscles time to recover is just as important as the workout itself!
Bubble baths with epsom salts, legs up the wall, sauna, and deep belly breaths are some of my favorite ways to help my body relax. Rest allows the body to recharge and repair.
Protein Boost
Every morning starts with my protein and fiber powerhouse smoothie.
Ingredients:
- 2 scoops JSHealth Vitamins Protein + Probiotics + Collagen Vanilla Cream
- 1 tbsp ground flaxseed or chia seeds (or both)
- 1 scoop extra JSHealth Vitamins Pure Marine Collagen (sometimes, as the protein powder contains enough collagen!)
- A handful of seeds or nuts (love the crunch as I sip)
- Cinnamon
- 1 cup milk of choice
Shake well, leave in the fridge for 20 minutes, then enjoy the thickest, creamiest shake.
There’s just something about this nutritional combo — trust me! It keeps me feeling strong and energized.
References:
- Cleveland Clinic (2023) Creatine: What it does, benefits, supplements & safety. Available at: https://my.clevelandclinic.org/health/treatments/17674-creatine
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
