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Jess Kleinhammer

@thrive585jess_

1.2K
followers
1720
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Personal trainer specializing in Women’s health
Pregnancy/Postpartum/Perimenopause/Menopause
Functional strength training and lifestyle guidance
POSTS STORIES REELS
I have room in my schedule for 1-2 women looking to make themselves and their health a priority this holiday season Who I want to help: ✨The woman that feels burnt out come January ✨The woman that puts everyone first except herself ✨The woman that finds it hard to schedule in time to workout ✨The woman that let’s her healthy habits go to the wayside during the holidays ✨The woman that’s doesn’t want to “start over” come the new year I want to help you create a solution that leads to long term success. This is done by taking a holistic approach to your health and wellness routine from a place of self-love and individualizing it fit your needs I specialize in work with women through all stages of life including pregnancy, postpartum, perimenopause and menopause If you are looking for support this holiday season please reach out! I’d love to schedule a call to see if working together is right for you #womenshealth #makeyourselfapriority #websterny #rochesterny #thrive585 by @thrive585jess_
STABILITY BALL MOUNTAIN CLIMBER This is an advanced core exercise that builds on the traditional mountain climber The addition of the stability ball introduces an unstable surface challenging the core and shoulders Place hands on ball, step feet out into a plank position, slowly bring knee towards elbow while staying steady on ball and braced through core For a little less challenge place ball against wall to take a bit of instability out of the movement #stabilityball #coreworkout #websterny #rochesterny #thrive585 by @thrive585jess_
You may have a tight pelvic floor if…. ✔️You go pee “just in case” ✔️You’re always clenching your glutes ✔️You carry tension in your lower abdomen or inner thighs ✔️You experience cramps, tailbone pain or painful intercourse ✔️You have a hard time fully relaxing during deep breathing ✔️You have chronic low back pain ✔️You feel a sense of urgency to pee or lack of complete emptying ✔️You experience constipation If your pelvic floor is clenched, overactive, or tight just to get you through the day… It’s not “strong”, it’s working overtime. A constantly overworked muscle leads to a fatigued muscle You need strength AND relaxation. Chronic tension can lead to poor coordination and therefore lead to pelvic floor symptoms So how do you treat a tight pelvic floor? Nervous system regulation aka down regulation. Your brain needs to feel safe to let your body fully relax Proper breathing mechanics. Learn how to use 360 breathing, relax on the inhale and coordinate of the diaphragm and pelvic floor Strength progression. Full body movements that support the pelvic floor Looking for support? Reach out to pelvic floor PT, chiropractic care or a trainer specializing in women’s health #pelvicfloor #tightpelvicfloor #womenshealth #websterny #thrive585 by @thrive585jess_
Making Spirts Bright @msb_rochester is an all volunteer, adopt-a-family program that holiday joy to deserving families in the greater Rochester region This year I am helping them with a supply drive. If you would like to donate an item from the list below please contact me so I can collect items and drop them off Donations need to be in my end of November Items needed: Woman’s pads with wings Tampons Dove shampoo and conditioner Dove soap #makingspiritsbright #givebacktothecommunity #websterny #rochesterny #thrive585 by @thrive585jess_
FOAM ROLLER BODY SAW This is an advanced anti-extension core exercise that challenges the deep core and serratus anterior Modified version has you start from a plank position on your knees. As you advance come into a full plank position with legs extended Forearms go on foam roller, maintain a solid plank position as you move forward and backward on the foam roller. Avoid using momentum to move you Only move as far as you can control without letting your hips sag and lower back arch #deepcore #coreexercises #websterny #rochesterny #thrive585 by @thrive585jess_
You don’t become her someday, you become her every day You choose her time and time again each day 6:30 AM: hit snooze, or get up and get your workout in 8 AM: coffee on an empty stomach, or a breakfast with some protein that will nourish your body 1 PM: eating as you answer emails, or actually stopping to mindfully eat your lunch 4 PM: endlessly scrolling social media, or checking in with yourself and your needs in the moment 6 PM: straight onto the sofa, or a 10-minute walk after dinner 9 PM: watching another episode, or starting a wind down routine to get ready for sleep None of these feel like a big deal on their own. That’s exactly why they matter You may not get every one right, but if you choose her more times than not throughout the day you become her It’s not about a dramatic overhaul. It’s better daily choices that fit your life, repeated over and over until they become automatic She’s not waiting for you in the future She’s waiting for you in you next choice #bestversionofyou #dailychoices #websterny #rochesterny #thrive585 by @thrive585jess_
So grateful for the support from Alexa at @cedarsnutrition over these past 2+ years CN CLIENT SPOTLIGHT: JESS KLEINHAMMER @thrive585jess_ ⬇️ Proof that you don’t need to eat less and less to see results. 👏🏼 When Jess first came to Cedars Nutrition a little over 2 years ago, her goal was to improve her body composition, maintain as much muscle mass as possible, and learn how to properly fuel her body. Fast forward to today, and she’s down 14 lbs (6.37 kg) while eating MORE food than ever before! We went through cut phases, maintenance phases, reverse dieting, diet breaks… we did it all! But what we’re most proud of isn’t just the physical transformation. It’s the knowledge she’s gained, the sustainable habits she’s built, and the confidence she now has in how to fuel her body. Even though she’s a coach herself, coaches need coaches too!! Over the past two years, Jess has navigated life’s ups and downs while continuing to prioritize herself and her goals. And THAT is what sustainable progress looks like. ❤️ Fat loss doesn’t have to mean constantly restricting food, feeling hungry, or sacrificing muscle mass. With the right nutrition strategy, patience, and consistency, you can make progress while still fueling your body properly. We are SO proud of you, Jess, and grateful to have been part of your journey! 🥹🫶🏼 Click the link in our bio to learn more about 1:1 nutrition coaching with @cedarsnutrition !! #nutrition #fatloss #food #fuelforperformance #thrive585 by @thrive585jess_
SINGLE LEG HINGE TO HIGH KNEE This is a great exercise to work on single leg strength and balance Hinge from the hips as chest lowers towards floor and leg extends straight behind you Keep toes of back leg facing down towards the floor and maintain a neutral spine as you hinge As you stand back up take extended leg and bring it in front of you to a high knee position. Focus on keeping the pelvis in a neutral position Start bodyweight here and load the movement up with 1 or 2 DB’s or KB’s as you gain strength and stability #singlelegdeadlift #lowerbodyworkout #websterny #rochesterny #thrive585 by @thrive585jess_
Most people expect to see results in 2-3 weeks and quit when the results they expect don’t show up I’m here to tell you that visible muscle takes longer, but that doesn’t mean that things aren’t working Weeks 1-4 -Nervous system is adapting -Motor patterns are forming -Coordination is improving Weeks 5-6 -Strength starts increasing -Weights that felt hard feel lighter -Recovery improves -You start to believe it’s working! Weeks 8-12+ -Visible muscle shows up -Body recomposition changes -Your hard work is showing up on the outside Trust the process, be patient, stay consistent and watch the results show up #trusttheprocess #musclegrowth #websterny #rochesterny #thrive585 by @thrive585jess_
Strength training for women is all the rage right now and unlike many trends this is one I can get behind!! There are SO MANY benefits to strength training especially for women If your just realizing the benefits now the good news is it’s not to late to start!! If your interested in learning about how to start up a routine that is going to work for you please reach out, I’d love to chat! #strengthtraining #womenwholift #websterny #rochesterny #thrive585 by @thrive585jess_
FOAM ROLLER WALL SQUAT This variation really targets the quads while helping enforce an upright torso Place foam roller near low back/tailbone Squat down to your comfortable depth while keeping chest upright and back on roller as it slides up For added challenge load weight in goblet position or hold DB’s down by your sides Keep heels planted on the floor and move feet away from wall if you feel pressure in the knees #wallsquats #lowerbodyworkout #websterny #rochesterny #thrive585 by @thrive585jess_
The greatest gift you can give those you love is a version of you that’s not constantly running on empty It’s not a badge of honor to put everyone’s needs before your own If you find yourself saying yes when you want to say no or feeling disconnected from what you need it may be time to focus on yourself Taking care of yourself and your needs is one of the most generous things you can do for those you love Running yourself into the ground, not taking care of your health and feeling dysregulated impacts those closest to you Taking care of yourself can feel selfish if you’re not used to spending time and energy on your needs Here’s your invitation today to fill your cup and put yourself first so you can show up as the best version of you for all those that count on you #fillyourcup #runningonempty #yourneedsmatter #websterny #thrive585 by @thrive585jess_

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