JCC Ivanna's Trainer Tips
Movement Mentor and Confidence Builder
Ivanna brings a science-backed, heart-led approach to fitness. With a BSc in Kinesiology and certifications from W.I.T.S. and NASM, she’s spent years helping individuals of all ages—especially older adults—build strength, mobility, and confidence that lasts beyond the gym. Whether you're just starting out or looking to fine-tune your routine, Ivanna’s practical tips and encouraging voice make movement feel not only doable, but rewarding. When she’s not guiding workouts, she’s likely exploring a new country, hiking a local trail, or chatting with someone new—her curiosity is contagious.
Nutrition Tips (Holiday Edition)
Enjoy Without Guilt
Special meals and seasonal treats are part of life. A few indulgences won’t undo your progress—focus on balance before and after and enjoy without shame.
Stay Mindful, Not Restrictive
Skipping meals to “save room” often backfires. Instead, eat normally throughout the day with balanced meals that include protein, fiber, and healthy fats to avoid overeating later.
Hydrate and Move
Don’t let a busy schedule keep you from the basics. Carry a water bottle, and squeeze in short walks or a few stretches. Even small movement breaks support digestion and energy.
Strength Training Tips
Focus on Eccentric Control to Build Real Strength
Slowing down the lowering phase of exercises (like squats or push-ups) increases muscle activation, joint control, and overall strength. This technique builds more muscle and helps protect against injury.
Train in Multiple Planes of Motion
Life moves in all directions—your workouts should too. Adding side-to-side and rotational movements like lateral lunges or Pall of presses boosts balance, core strength, and injury resilience.
Include Unilateral Work to Reveal and Fix Imbalances
Exercises that work one side of the body at a time—like split squats or single-arm presses—help correct muscular imbalances and improve core control, posture, and coordination.
Injury Prevention Tips
Incorporate Scapular and Shoulder Stability Work
Weak scapular stabilizers often lead to shoulder pain. Strengthen these with banded face pulls, wall slides, and scapular push-ups to support shoulder mobility and posture.
Prioritize Hip Mobility and Glute Activation
Limited hip mobility and weak glutes are major contributors to back and knee pain. Warm up with exercises like 90/90 hip stretches, clamshells, and glute bridges to activate key stabilizers and improve movement mechanics.
Strengthen the Posterior Chain
Under-training the muscles along your back side—like glutes, hamstrings, and upper back—can lead to imbalances and overuse injuries. Incorporate Romanian deadlifts, rows, and hip thrusts to maintain structural balance and power.
Let Ivanna Answer Your Questions
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