jldmuchowski jldmuchowski

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JENNIFER DMUCHOWSKI  👊🏼 @pulsehousefitness LAB coach 📣 my goal is to empower YOU! 💭 if you’re not learning, you’re not living #getjennergized

for every moment that something felt like it was too hard or unmanageable i found a way to keep going. i don’t always know how but i do know there’ve been moments where i wanted to give up. i felt defeated. i didn’t think i could continue. i’ve been faced with moments where i didn’t feel as though i was enough. BUT somehow, some way, for so reason i’ve been able to get through it all and it’s because of one thing — i’ve never stopped to let myself give up.
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not one thing in life is ever too hard for you to ever give up. EVERY SINGLE THING IS TEMPORARY. emotions, thoughts, people, scenery, occupations, weather, even time. don’t become attached or fixated too much because soon it will change. flow with it. tell yourself i’ve got this and whatever you do, remember TO NEVER let yourself give up.

i am 27.
5 years ago if you asked me where i would be in life at 27  i would tell you that by 27 i would be married, with 1 maybe 2 children.
PLOT TWIST! i am 27, now single with 0 children and foresee none of this in the very near future.
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at a younger age i was so fixated on age because i continued to feel pressure to be a specific way at 23, 25, 27 and 29 on these “deadlines” in life. guess what? these deadlines are something society around me seemed to put in my head that i should achieve X by age X. surprise! it doesn’t go that way. it never will. these so called deadlines are invisible and one constant i can share is the fact that you can continue to plan out anything you’d like to you really have 0 control of most of it.
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take all of these invisible deadlines with our career, our relationships, and our life. throw them out the window! stop feeling guilty for acting the age that you are and embrace the mistakes or unplanned changes. the pressure to feel domesticated and have your shit together ruins the part of trying to learn and enjoy youth for what it is. realize this — there is no “right way” of living life. you must learn to live in the present, embrace mistakes or unplanned bends in the road and continue to grow up in the process. anticipate nothing and embrace everything. right now age 27 is the best year i’ve had in a long time and it’s been nothing but unplanned chaos.
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📸 @willis.photo

would you believe me if i told you my arms were one of the things i disliked the most just 1 year ago?
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i remember even writing a post about it. saying that i was proud of myself because i was working and my arms were a work progress and i was proud of where i was. I was proud...to an extent. the other day of my guests came in and brought a friend. her friend mentioned how she knew about me not only because i was a favorite trainer of this guest and she’s heard about me but also has heard about my arms. the guest the proceeded to say, “since day 1 i’ve been so envious of your shoulders and arms!” i was humbled while at the same time had a bunch of flashbacks to when there was a moment that i DESPISED my arms. i truly wouldn’t wear specific clothing or shirts because of my arms. i’d cringe in photos because of how fat my arms looked.
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last year this time i made it a point that i would work each day to improve something i disliked whether it was a physical attitude of my appearance or a characteristic. positive speaking lead to positive affirmations which continued to lead me down a path to continue to speak to myself with a, “yes, you can!” attitude as opposed to a negative. just realize if you don’t like something YOU have the willpower to change it. it may take a few days or it could take as long as a few years but that’s why it’s worth it to be a work-in-progress, always. you can always continue to improve if you believe it. scroll the right to see continuous progress and what a “can-do” mentality can do for you too!

just smiling over here from ALL of your sweet messages about my dress last night. thank you #jennergizerbunnies! the dress is from @shoptobi but it is about 5 years old🤫 and i cut the tags off last night🤷🏼‍♀️ sometimes you just need to make the purchase so you’re prepared when events pop up! i can’t tell you how much i appreciated all of your kind words, you know how to make a girl feel BEAUTIFUL. i think it was so funny that so many of you responded “you look gorgeous — all black, what a surprise!” I didn’t lie when i told you 89% of my closet was all shades of black.
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happy friday my friends! just remember YOU ARE BEAUTIFUL and unique inside and out.
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#fridayfeels #igdc #washingtondc #fitdc #dcfit #dmvfitness #dcfitness #obstacletraining #strongwomen #inspireothers #findyourhappy #instafit #workouttime #fitmotivation #femalefitness #dedication #strength #dcblogger #noexcuse #spreadpositivity #bopo #bodypositive

what’s one POSITIVE thing you’re getting out of today?
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i won’t lie. today i am not feeling motivated, pretty deflated actually. a lot is shifting in my world and it’s shifting quick. some positives, some negatives but one thing i reminded myself of this morning was not every day is going to be be the best day but if i try and figure out how i can make the best of it — that’s what is going to make a difference. it’s all about perspective so instead of choosing to stick in a slump i am looking at powering through and moving forward. my positive aspect is that both of my AM classes learned the fundamentals to successfully swing a KB today. I AM ONE VERY PROUD COACH! We did BIG things in the @pulsehousefitness LAB today and it will only continue to improve. After all — practice makes progress and the #PULSEHouseLABRats are here to do just that. .
@lara_isabella @bunnyh79 @emmalouise41 you made me VERY proud!
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#dmvfitness #dcfitness #fitdc #dcfit #dcblogger #igdc #washingtondc #pulsehousefitness #groupfitness #groupfitnessinstructor #fitwomen #werunsocial #georgetown #girlswithmuscle #bodypositive #positivethinking #cardioday #girlswholift #fitnesstips #circuittraining

if you could change careers right now, what would you change to?
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the other day i asked each of you if you knew how long i’ve been coaching and only one of you answered correctly. want to know the answer? check out the latest blog post. #linkinbio
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#dcfitness #dmvfitness #dcfit #fitdc #dcblogger #igdc #fitwomen #fitwomenworldwide #workoutoftheday #motivation #trainhard #personaltrainer #fitnessmotivation #personaltraining #groupfitnessinstructor #groupfitness #inspireothers #acreativedc #202creates

raspberry banana smoothie🤤
🍌 1 frozen banana
🍌 1 cup raspberries
🍌 1 cup ice (or to desire)
🍌 1/2 cup almond milk
🍌 1/2 tbsp agave
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* mix together in blender
* blend til desired taste
* topped with frozen blueberries, @bobsredmill coconut flakes, @justins hazelnut butter
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#dcfoodie #dceats #dcfoodporn #dcblogger #igdc #dcfitness #dmvfitness #dcfit #fitdc #veganeats #foodisfuel #veganrecipes #smoothiebowls #eeeeeats #dceats #foodphotography #foodstylist #foodphotos

if something is uncomfortable or we tend to not feel successful the first or second time we tend to stop, correct?
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when i first met @eddie.flex i HATED this stretch🙅🏼‍♀️ why? mainly because i couldn’t do it and feel successful. it got me into a position i was not used and i wasn’t so great due to my lack of mobility.
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one day he programmed for us to do world’s greatest (the title of this stretch) of course i so sweetly expressed my dislike for this stretch while trying to navigate my way through it. but this time was my ears heard a different approach and my perspective switched after eddie told me, “it’s those things we don’t like or we aren’t successful at, those are the ones we should be practicing more. getting comfortable with being uncomfortable which provides us with greater success when we achieve the end result. if it’s not comfortable, let’s break down the position. let’s access what feels uncomfortable. let’s practice the patterns and positions to get you to feel more comfortable as time goes on. the more comfortable we become the more successful we will be.”
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guess what? i currently have become a lover of the world’s greatest stretch😮 not only because i now feel more comfortable doing so but because i’ve practiced and learned the correct positioning and pattern to make this stretch beneficial for me. next time things start to get uncomfortable or you dislike something, try to assess the situation before giving up.
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#trainhard #healthychoices #fitnessaddict #fitgirls #fitness #healthiswealth #workout #workoutmotivation #circuittraining #girlswholift #workoutplan #crosstraining #fitnessblogger #bodypositive #fatloss #abworkout #workouts #core #personaltrainer #athomeworkout #stronger #getfit #dcfitness #fitdc #dcfit #dmvfitness #igdc #dcblogger

who knew i was such a monkey🐒 only my second time ever, first being when i did it earlier in the day. #ocrtraining just might be something i need to seriously consider — what do you think?
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#ocr #obstacletraining #monkeybars #obstaclerace #strength #upperbodystrength #ocrathlete #transformyourbody #challengeyourself #strongwomen #gettingfit #gettingstronger #dcfitness #igdc #dcfit #fitdc #dmvfitness #igdc #dcblogger #groupfitnessinstructor #groupfitness #upperbodyworkout

instagram is a crazy platform. a platform where i created an account to help hold myself accountable without realizing the friendships, the motivation, the inspiration and the EMPOWERMENT that would come from it. i know i am on IG less and less the more i take on new endeavors in my own personal journey, but don’t think that doesn’t mean i’m not constantly thinking of so many of you on a daily basis. i may not always have the extra time to comment on every single photo like i used to but i see SO many of you killin’ it. inspiring others, accomplishing goals, achieving new things and starting new chapters. i’m so proud of ALL OF US! we’re out here doing big things and we need to celebrate it. sending so much love to each of you, virtual hugs all around!
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there are TOO many of you to even tag in this post so just know if you’re reading this it includes you too!
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#fitwomen #fitwomenworldwide #fitwomenrock #fitwomenlift #fitness #workout #motivation #gainz #healthyliving #health #cardio #gains #shred #eatclean #hiit #trainhard #gym #fitnessmotivation #personaltrainer #personaltraining #dcblogger #dcfit #fitdc #washingtondc #dcfitness #dmvfitness #acreativedc #inspireothers

who’s coming to sweat with me @pulsehousefitness in the LAB tomorrow? #pulsehousefam where are my LAB rats at👩🏼‍🔬🐀🧪??? we’re going put in some WORK! select a time and sign up!
🧪9:00AM: FUSION with @shaferminnick
🧪10:30AM: LAB: MAD SCIENTIST.
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#fitwomen #fitwomenworldwide #fitwomenrock #fitwomenlift #fitness #workout #motivation #gainz #healthyliving #health #cardio #gains #shred #eatclean #hiit #trainhard #gym #fitnessmotivation #personaltrainer #personaltraining #dcblogger #dcfit #fitdc #washingtondc #dcfitness #dmvfitness #acreativedc #pulsehousefitness #nevermissabeat

want to work on building the booty? bands make her… booty build🍑 mini resistance bands are one of my FAVORITE ways to turn the glutes on to help the booty grow. here is a sneak peak into 3 of the movements i do on a weekly basis. they seem simple BUT believe me 2-3 rounds of these 3 movements and your butt should be BURNING🔥
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🍑lateral band walks | 20 total | 10 per side stand with your feet just a smidge wider than hip-width apart with a soft bend in your knees. hinge forward while thinking about pushing your hips back like you’re sitting into an imaginary chair behind you. with the mini band just right ABOVE the knee start get into a low athletic position and side step to the right for 5 steps. be sure you’re staying low throughout each 5 steps while maintaining an upright chest to ensure good posture throughout. once you hit 5 side steps to the right, go back and do 5 side steps to the left. complete 10 steps in both directions leaving you with 20 steps total.
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🍑 low banded walks | 20 total | 10 per side stand with your feet just a smidge wider than hip-width apart with a soft bend in your knees. hinge forward while thinking about pushing your hips back like you’re sitting into an imaginary chair behind you. with the mini band just right BELOW the knee start get into a low athletic position and take 10 steps forward. be sure you’re staying low throughout each step while maintaining an upright chest to ensure good posture throughout. one you hit 10 forward, do 10 steps backward. leaving you with 20 steps total.
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🍑 tall banded walks | 20 total | 10 per side stand with your feet just a smidge wider than hip-width apart while standing on your tip toes and remember to maintain this width between your feet. with the mini band AROUND YOUR ANKLES take 10 steps forward. be sure you’re staying TALL and on your tip toes throughout each step while maintaining an upright chest to ensure good posture throughout. one you hit 10 forward, do 10 steps backward. leaving you with 20 steps total.
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#buildthebooty #bootyworkout #gluteworkout #fitnessmotivation #workout #workoutvideo #dcfitness #dmvfitness #dcfit #fitdc #dcblogger #gluteexercises #workoutsforwomen

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