On my channel get ready for fresh workouts and insights every week! Message me what you want to see!

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Before you begin your journey on my app, watch these videos to get to know who I am, what to look forward to, and how to choose the right program for your busy lifestyle.  With these videos, I’ll give you the tools to navigate the app with intention according to your goals. 

If you’re like me, an active person with a ton of to do lists, these “Begin Here” videos, tips and FAQ’s will always be here if you have any questions.  However, feel free to always reach out to me if you want more content, have questions or just to connect!

My goal is to build relationships.  In fact that’s part of my career.  I build long and lasting relationships with my clients with hopes that the tools I give them are long lasting.  In each program, not only will you find workouts, but you’ll also get Behavioral Nutrition Coaching in small bites. 😉   Each program will give you a Behavior or habit to adopt and apply.  My hope is that you continue to carry those new behaviors and make one small change everyday in order to implement them long term.  I mean let’s face it.  Working out without proper fueling tools and habits will get you no where.  You will not see progress and the reality is that “Nothing Changes, if NOTHING Changes.”  Nutrition is 80% of the work and working out is 20% of YOUR MAX effort.  

I pray and hope that you can use this app to help you on your journey and that you’ll use all of these tools that I wish I had when I struggled in my own journey.  Please stay connected, leave comments after your workouts and leave me feedback on how you felt.  I have so much to come and I hope you stay along for the ride as I continue to build amazing and FUN programs & challenges for you! 

Thanks again for bringing me along in your journey 🥰😘♥️🙏🏽

Xoxo,
Jenny

Begin here

Ironelis

My hunger has gone down a lot my protein shake keeps me full for long time and I have more energy during the day.  The goal that you implemented help so much because I don’t feel rushed to get my workout done and it doesn’t feel like I’m on a diet. This challenge has helped me stay consistent with my goal. I’ve been in the program for 4 months and even though I haven’t lost a lot of weight I can see my body change in pictures. My body has changed sooo much and I’m soo grateful because if it wasn’t because of you I would have never started.

Marci

Ive noticed that when I stick to the schedule I am less hungry, then when I wouldn’t stay on schedule I would get more cravings! I like that im not pressured into doing anything specific except doing one small change at a time.  This idea helps me stay consistent.  Im enjoying this 30 days challenge because its given me a plan and a schedule.  Thats something I need in order to keep going.  I also really love the accountability in the group.

Daphne

When I first reached out to Jenny I had no idea what I was looking for in terms of my health and eating habits, but what I did know, was that I needed to kickstart a change. After discussing my relationship with food, cooking and trying new recipes combined with my work/life schedule, Jenny quickly built out a personal program that worked for me. After week one I lost 3 pounds and I already felt physically better. In addition it seemed the brain fog or “mom brain” I call it, instantly got better. The program gave me a different outlook on the value of the food I was choosing to eat and what it did for me. Not only was I adjusting my eating habits but Jenny also gave me the tools to address hydration, moving my body daily and maximizing my overall energy for the day. I’m so thankful I trusted her in guiding me in ways I didn’t know I needed and for giving me the confidence to make my health a priority even while being a full-time working mom of two toddlers. She set realistic goals while still pushing me outside of my comfort zone and celebrated all my small wins along the way. She is the best!!

Get to know me and my goals for you with my app.

Hey, I’m Jenny…

Welcome to my DB Strength Training Program! 
I am so excited to have you here and to have you begin this new journey.  I am so honored to have the opportunity to be a part of your wellness and strength training.

This program is going to be so awesome for beginners or advanced. Feel free to do any of these workouts in the comfort of your home or at the gym. If you’re like me and love to change it up, feel free to even do these workouts outside or your living room! 

This program is going to be focused only 3 days per week of strength training.  I always recommend to include cardio, yoga, walking, running, or even hiking on your days off of strength training. Rest days are a must and crucial to your recovery. However, if you are a beginner, remember to always listen to your body and start slow so that you can build up weight as you progress. The goal is to build up your strength with proper form/technique and mind to muscle connection.

In the next six weeks, you will see that this program involves progressive overload and balanced training. Here is the breakdown on what to expect in your next six weeks.
Weeks 1-2 foundations and form.
Weeks 3–4 increasing intensity.
Weeks 5–6 progressive overload.

Stay consistent, stay dedicated, stay committed to YOUR WHY.  LET’S GOOOOO 💪🏽👊🏽

Xoxo,
Jenny ♥️

DB Strength Training

Welcome to my DB Strength Training Program! 
I am so excited to have you here and to have you begin this new journey.  I am so honored to have the opportunity to be a part of your wellness and strength training.

This program is going to be so awesome for beginners or advanced. Feel free to do any of these workouts in the comfort of your home or at the gym. If you’re like me and love to change it up, feel free to even do these workouts outside or your living room! 

This program is going to be focused only 3 days per week of strength training.  I always recommend to include cardio, yoga, walking, running, or even hiking on your days off of strength training. Rest days are a must and crucial to your recovery. However, if you are a beginner, remember to always listen to your body and start slow so that you can build up weight as you progress. The goal is to build up your strength with proper form/technique and mind to muscle connection.

In the next six weeks, you will see that this program involves progressive overload and balanced training. Here is the breakdown on what to expect in your next six weeks. 
Weeks 1-2 foundations and form.
Weeks 3–4 increasing intensity.
Weeks 5–6 progressive overload.
All workouts are 30 minutes in duration. Complete as many rounds as possible of all sets.  Record weight and rounds to check progress week to week. 

Stay consistent, stay dedicated, stay committed to YOUR WHY.  LET’S GOOOOO 💪🏽👊🏽

Xoxo,
Jenny ♥️

**Tips:**
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretches.
- Perform each exercise with controlled and proper form to avoid injury.
- Rest 1 minutes between sets and exercises.
- Aim for a weight that challenges you within the target rep range.
- Listen to your body and adjust weights or repetitions if necessary.
- Include a balanced diet and adequate rest for optimal results.

Week 1 & 2: Day 1
DB Strength Training Program

Lower body

**Tips:**
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretches.
- Perform each exercise with controlled and proper form to avoid injury.
- Rest 1-2 minutes between sets and exercises.
- Aim for a weight that challenges you within the target rep range.
- Listen to your body and adjust weights or repetitions if necessary.
- Include a balanced diet and adequate rest for optimal results.

Week 1 & 2: Day 2

Replenishing the vitamins, minerals, and electrolytes you lose during a HIIT, endurance, strength, or any workout, is ESSENTIAL to hydration.  

Drinking more water isn’t enough.  You need electrolytes to recover what was depleted. Hope you enjoy the video 😂  add a stick of electrolytes to your water!!  I highly recommend my favorite that has gotten me through sweaty workout days.  

HYDRATION STICKS
Advanced Electrolyte Hydration Packet

https://1stphorm.com/?a_aid=jennyjacome

Habit to adopt and apply

Upper body

**Tips:**
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretches.
- Perform each exercise with controlled and proper form to avoid injury.
- Rest 1-2 minutes between sets and exercises.
- Aim for a weight that challenges you within the target rep range.
- Listen to your body and adjust weights or repetitions if necessary.
- Include a balanced diet and adequate rest for optimal results.

Week 1 & 2: Day 3

Upper body finisher

Equipment :
Heavy dumbbells 

Form:
- Standing with feet hip distance apart
- Bring dumbbells to your sides
- Shoulders back and down
- Core engaged
- Shrug shoulders up to your ears and back down. Keep your neck neutral.
-  Shoulders should not come forward when you shrug
- Shoulders should remain back and down as you shrug up and bring your shoulders back down
Repeat 3 sets of  15 reps 
Rest for 60 sec



Mind to muscle connection : 
- Full body engagement
- Traps should be squeezed at the top of the shrug.

Day 3: FINISHER !!!
Shoulder shrug

Welcome to my DB Strength Training Program! 
I am so excited to have you here and to have you begin this new journey.  I am so honored to have the opportunity to be a part of your wellness and strength training.

This program is going to be so awesome for beginners or advanced. Feel free to do any of these workouts in the comfort of your home or at the gym. If you’re like me and love to change it up, feel free to even do these workouts outside or your living room! 

This program is going to be focused only 3 days per week of strength training.  I always recommend to include cardio, yoga, walking, running, or even hiking on your days off of strength training. Rest days are a must and crucial to your recovery. However, if you are a beginner, remember to always listen to your body and start slow so that you can build up weight as you progress. The goal is to build up your strength with proper form/technique and mind to muscle connection.

In the next six weeks, you will see that this program involves progressive overload and balanced training. Here is the breakdown on what to expect in your next six weeks. 
Weeks 1-2 foundations and form.
Weeks 3–4 increasing intensity.
Weeks 5–6 progressive overload.
All workouts are 30 minutes in duration. Complete 2 rounds of all sets.  Record weight and Add 3 more sets after your first round.  Make sure to save and complete to check progress week to week. 

Stay consistent, stay dedicated, stay committed to YOUR WHY.  LET’S GOOOOO 💪🏽👊🏽

Xoxo,
Jenny ♥️

**Tips:**
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretches.
- Perform each exercise with controlled and proper form to avoid injury.
- Rest 1 minutes between sets and exercises.
- Aim for a weight that challenges you within the target rep range.
- Listen to your body and adjust weights or repetitions if necessary.
- Include a balanced diet and adequate rest for optimal results.

Week 2: Day 1
DB Strength Training Program

Week 2: Day 2

Upper body
2 rounds 
Add a new set to each exercise when you go into round 2.  Record your weight. 

**Tips:**
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretches.
- Perform each exercise with controlled and proper form to avoid injury.
- Rest 1-2 minutes between sets and exercises.
- Aim for a weight that challenges you within the target rep range.
- Listen to your body and adjust weights or repetitions if necessary.
- Include a balanced diet and adequate rest for optimal results.

Week 2: Day 3

Lower Body

**Tips:**
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretches.
- Perform each exercise with controlled and proper form to avoid injury.
- Rest 1-2 minutes between sets and exercises.
- Aim for a weight that challenges you within the target rep range.
- Listen to your body and adjust weights or repetitions if necessary.
- Include a balanced diet and adequate rest for optimal results.

Week 3: Day 2

Upper Body

**Tips:**
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretches.
- Perform each exercise with controlled and proper form to avoid injury.
- Rest 1-2 minutes between sets and exercises.
- Aim for a weight that challenges you within the target rep range.
- Listen to your body and adjust weights or repetitions if necessary.
- Include a balanced diet and adequate rest for optimal results.

Week 3 & 4: Day 3

For this full body workout, you will do the same work out as week one day one. Here is the challenge,  you will increase your weight by 10 to 20% depending on where you are in your strength and form!! Beginners please only increase by 5-10% remember that form is the most important part of your journey. If your form is being affected by the increase in weight, remove weight! Don’t try to be a superhero, lower the weight or feel free to use the same weight you used last week. I would much rather you use the same weight and maybe add two extra reps and rest the 60 seconds, than cause an injury.  This will help you increase your strength and help you build muscle safely.

Let’s fuckin’ CRUUUUSH WEEK 2!!!  💪🏽👊🏽♥️

Xoxo,
Jenny

**Tips:**
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretches.
- Perform each exercise with controlled and proper form to avoid injury.
- Rest 1-2 minutes between sets and exercises.
- Aim for a weight that challenges you within the target rep range.
- Listen to your body and adjust weights or repetitions if necessary.
- Include a balanced diet and adequate rest for optimal results.

Week 3 & 4: Day 1

When we fuel our bodies with the proper amount of protein, it allows your body to stay satiated longer, provide the proper amount of amino acids to help your muscles recover properly, it gives your body more energy because it takes longer for your body to break it down, and while it’s breaking it down, it’s also breaking down more fats. When we lack enough proteins in our every day life, our body begins to crave more carbs and fats, which causes us to over eat those macros specifically. Our body breaks carbs down much faster, causing us to feel hungrier much faster as well. Your body then holds to the fats, in order to provide enough energy. Protein is the most important macro to make sure that you are eating enough of.  If you need help and guidance in knowing what the proper amount of protein is for you all you need to do is multiply, your weight by one and that is going to give you the amount of macros per day that you need to eat in protein. For example, if you weigh 135 pounds, the amount of protein to be eaten is 135g per day.  That means that if you eat six meals during the day, each meal would have to be about 22 to 23 g of protein. If you were to weigh that on a food scale, that would be equivalent to about 2.5 ounces of protein per meal.  If you are only going to eat four meals per day, that would be equivalent to eating 3.5-4 ounces of protein per meal. 

Below are some links of protein powders that you can purchase. One will help you with recovery and the other will help fill in the gaps of wherever you are missing a meal. Please message me if you have more questions about the different types of proteins. That would be the best for you specifically.

Phormula-1 pure whey protein isolate
Chocolate milkshake:
https://1stphorm.com/products/phormula-1/?a_aid=jennyjacome

Post workout stack

https://1stphorm.com/products/post-workout-stack/?a_aid=jennyjacome

Level – one  high quality protein blend
Milk, chocolate 
https://1stphorm.com/products/level-1/?a_aid=jennyjacome

Level up stack
https://1stphorm.com/products/level-up-stack/?a_aid=jennyjacome

Full body
Day one of our final week of intensity building.  Focus on form, breath, mind to muscle connection, and increase your weight only if your form is not being compromised.

Week 4 Day 1

LEG DAY!! 
Continue to build your intensity by 5 to 10% of your previous weeks weight. Form, breath, mind to muscle connection continues to be the focus. Don’t forget to add cardio to your weekly workouts.

Week 4: Day 2

Upper body:

I challenge you today to complete your work out by adding a finisher! Add one dumbbell between 15 to 25 pounds, depending on the level you are at. Increasing your weight is important to continue to see progress. Focus on form, mind to muscle connection, and breath. If your form is being compromised Lower your weight.

Week 4: Day 3

Carbs are not the devil!!! Don’t deprive yourself but I challenge you to take notice on what carbs you may be overeating and that may be affecting you on a day to day!  

Ideas on new carbs to try:
Banana
Berries
Rice cakes
Honey
Sweet potatoes 
Baby potatoes 
Rice
Dried fruit 

Are just a few of my go to and faves!!!

Habit to adopt and apply CARBS

Progressive overload

Progressive Overload**
- Day 1: Full Body
  - Increase weights on all exercises by 5-10% beginner, intermediate/advanced 10-20%
  - Focus on challenging yourself while maintaining proper form
- perform each movement slowly with intention to mind and muscle connection

Week 6: Day 1

Lower Body
  - Increase weights by 5-10% beginners, 10-20% intermediate/advanced on Bulgarian Split Squats and Single-leg Deadlifts
COMPLETE 2 rounds

Then add this FINISHER 
  - Add Dumbbell Step-ups: 3 sets of 10 reps per leg

Week 5: Day 2 with a Finisher

Upper Body
  - Increase weights on all upper body exercises

-Incline Dumbbell Bench Press: 3 sets of 8 reps
  - Bent-over Rows: 3 sets of 8 reps with increased weight
Complete two rounds, then go into your finisher immediately after.


FINISHER  (alternate modification, push-ups watch video to complete either the chin ups/pull ups or push-ups)
  - Add Pull-ups (use assistance if needed): 3 sets of 6-8 reps

Week 5: Day 3 w/FINISHER

Week 6: Day 2 with a Finisher

Week 6: Day 3 w/FINISHER

Week 5: Day 1

This 30-day core challenge will help you strengthen and tone your core muscles! 

Remember to focus on proper form and technique throughout the challenge. If you find any exercise too challenging, feel free to modify or reduce the intensity. Listen to your body and avoid overexertion. Good luck with your 30-day core challenge!

This Core challenge is a 5 day per week circuit with 2 days of REST!!  Add this cord challenge to my six week dumbbell strength training to give you a total of one hour work out. Feel free to also do this cord challenge on its own. Please message me any questions that you might have review the FAQs below and comment after each day that you complete your workouts can’t wait to see your results.

30 day Core Challenge

Week 1:**

**Day 1-7: Basic Core Exercises**
Perform each exercise for the designated number of reps or time. Rest for 30 seconds between exercises.

1. Plank - 20 seconds
2. Bicycle Crunches - 15 reps per side
3. Russian Twists - 20 reps (use a weight or water bottle if possible)
4. Leg Raises - 12 reps
5.High plank knee to opposite elbow  - 15 seconds

**Tips:**
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretches.
- Perform each exercise with controlled and proper form to avoid injury.
- Rest 1-2 minutes between sets and exercises.
- Aim for a weight that challenges you within the target rep range.
- Listen to your body and adjust weights or repetitions if necessary.
- Include a balanced diet and adequate rest for optimal results.

Dynamic warm-up

This dynamic warm-up will get your heart rate going getting your muscles warmed up to allow you to have proper mobility for your workout ahead.  
**** this dynamic warm-up can also be used as a finisher at the end of a strength work out. It is a quick five minutes HIIT and will get your heart rate going. Great finisher. 💪🏽🙌🏽👊🏽


It is always recommend them to warm up between 5 to 10 minutes prior to any workouts. This allows for your muscles to get warmed, joints to have proper stretch and overall better mobility during your workout.

Welcome to my Playbook