Jen Hamel, Edmonton Fitness Trainer



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Busy Mom's Kitchen workout

Posted by onthegofitness on December 22, 2009 at 9:53 PM Comments comments (0)

Here is my workout of the week

If you are a busy mom like me finding time to get in a good workout can be hard and somedays can feel down right impossible. The dirty dishes fill the sink, toys are strewn all over the floor and last nights jammies are thrown in the corner. How will you ever find time to workout with all this housework piling up?



Now you can do it all at once with my busy mom's circuit

Ideally you want to complete 3-4 sets of this wor...

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Auctioning off Training Sessions with Jen Hamel

Posted by onthegofitness on November 26, 2009 at 8:51 PM Comments comments (0)

I am very excited to tell you that fundraising is going well, but I want to raise more money, so I'm auctioning off (3) On the Go Fitness training packages includes 1 personalized exercise program and 3 training sessions. est. value $250. Please email your bid to, the bidding ends Nov. 30th @ 6pm I also have (3) 3 month Gold's gym memberships to auction off as well. Please specify which item you are bi...

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The week to end Diabetes Fundraiser

Posted by onthegofitness on November 23, 2009 at 12:49 PM Comments comments (0)

I have created a challenge for myself and I'd like to share it with you. November is Diabetes awareness month and I have several people close to me who have Diabetes. The rise of Type 2 Diabetes has been related closely to the fact that more people are overweight and have low levels of physical activity in our every day lives, I have created a challenge to increase my own physical activity for the next 7 days, one day for each friend or relative that has been diagnosed with Dia...

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Do you have H1N1?

Posted by onthegofitness on November 20, 2009 at 4:56 PM Comments comments (0)

Are you worried that your Cold or Flu maybe more serious maybe you have H1N1? Here is a handy symptom chart to help you evaluate your symptoms.

October Newsletter

Posted by onthegofitness on October 30, 2009 at 10:18 AM Comments comments (0)


October Edition

Featured Blog

Tips for surviving the Halloween junk food Horrors

So Halloween is here once again and the temptations to eat unhealthy are everywhere. So what can we do to prevent ourselves from over indulging this Halloween?

1. DO NOT buy candy weeks in advance! You know any candy purchased more than 1 week in advance is really for you not the trick or treaters. Halloween is only one day no need to buy candy the s...

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Tips for Eating healthy while Travelling

Posted by onthegofitness on October 18, 2009 at 6:37 PM Comments comments (0)


As many of you know I’m a Mom and Personal trainer. So I am always driving from one place to another, and many times I am not able to be at home at mealtime. As I was driving back from Calgary this weekend I thought about what I do to ensure that I stayed healthy even when travelling away from home.


When you are packing your clothes don’t forget to bring some healthy snacks with you.

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Joint mobility and joint health

Posted by onthegofitness on October 10, 2009 at 3:42 PM Comments comments (0)

Excessive cracking (without pain) in joints is caused by muscular imbalances within your body meaning that one muscle maybe stronger than it?s opposing muscle therefore causing a muscular imbalance in your body. Someone asked me ?what does it mean when me knees crack during a squat?? Let?s examine the lower body joints focusing on the hip mobility. If you work at a desk job you will generally have tight Hip flexors due to sitting for extended periods of time, therefore the opposing muscle the...

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Get the Facts on Flax

Posted by onthegofitness on September 27, 2009 at 11:32 AM Comments comments (0)


The Little Seed With a Big Nutrition

-- By Becky Hand, Licensed & Registered Dietitian & Nicole Nichols, Health Educator


Flaxseed has been a part of human and animal diets for thousands of years. Even in the days of Hippocrates, flaxseed was eaten for its health benefits. Recently, however, flaxseed has gained popularity among health-conscious Americans. Despite the hype surrounding this little seed, a lot of people have never heard of it. It may ...

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Learn how to boost your metabolism

Posted by onthegofitness on September 23, 2009 at 7:59 PM Comments comments (0)

Are you trying to lose weight, but the pounds are not coming off?

The first thing you need to think about is your Metabolism. Metabolism is the rate at which your body consumes calories at rest. How many calories does your body require just to function each day? Are doing the right things to speed up your metabolism? Or are your eating habits setting you up for disappointment? Here is your Metabolism boosting check list

Eat breakfast every morning


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Ultimate Fighter Fans get a good workout

Posted by onthegofitness on June 30, 2009 at 1:20 PM Comments comments (0)

I have created an MMA inspired workout for all of you who love MMA but don't want the Full contact you see in the Octagon. Learn a few authentic training moves to satisfy your passion for Full contact Mixed Martial Arts.



Start with 5 minute full body warmup


1 min stair runs

1 min jump rope

30 sec sprints

1 min jumping jacks (alternating arms)

repeat for 15 minutes


Perform 1 set 12-15 reps


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New job and Media Coverage

Posted by onthegofitness on May 31, 2009 at 9:23 PM Comments comments (0)

I have started working with a wonderful company called FitMom, we teach group pre and post natal exercises classes which helps moms get out with their babies and get active again or for the first time in some cases. It is really a rewarding feeling to help out others who have the drive but don't know which way to go. I am very excited to help start out this new location in my hometown and help other moms like myself. I love that I will get to bring my kids to work sometimes and they are very ...

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Success story winner and Published author

Posted by onthegofitness on May 31, 2009 at 8:08 PM Comments comments (0)

Well I have been a busy women. I have been awarded's success story winner and as if that wasn't enough excitement for one week. I have been interviewed to have my story in not one but 2 books about weight loss, nutrition and motivation. I am very excited to be able to help thousands more by sharing my stories and experiences and helping them believe that a healthy lifestyle is not impossible but a very attainable goal. If you believe in yourself and take small steps to improve ...

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I do Cardio all the time how come I can't lose weight?

Posted by onthegofitness on May 31, 2009 at 8:07 PM Comments comments (0)

As a Personal Trainer, I hear this question all the time - I see people at the gym all the time constantly on the treadmills, ellipticals, etc trying to LOSE weight, day in - day out. Looking the same as they did weeks ago!We've been mis-informed for years that doing tons of cardio is the golden road to weight loss. That is only a fraction, small fraction in the equation!I tell my potential clients - if you are not willing to change your eating habits, do more weight training then I cannot he...

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40 minute Intermediate Total body Ball workout

Posted by onthegofitness on May 31, 2009 at 8:06 PM Comments comments (0)

This is not a beginner workout. I also recommend stretching after every workout and drink plenty of water to cut down on any muscle soreness you may feel afterwards.

3 sets of 12 reps wall squat with ball

1 minute wall sit with ball

2 set of 12 reps DB shoulder press seated on ball (alternate sets with tricep kickbacks)

1set of 12 reps (each side) seated DB tricep extensions

3 sets of 12 reps DB Chest flys on ball

Place weights on floor still on ball Let ar...

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Spring Chicken and Peppers

Posted by onthegofitness on May 31, 2009 at 8:04 PM Comments comments (0)

Spring Chicken and peppers

I thought I would share with you my Spring Chicken recipe. this recipe has only 450 cal and 4.6g of Fat per serving and a great way to eat your colors.

2 chicken breats no skin, bone removed

1 yellow pepper

1 orange or red pepper

1 package of French's Herb and Garlic sauce

1.5 cups of Whole Wheat Penne

Cut peppers into thin strips

cut chicken into cubes and cook on med. until no longer pink in the middle

at the ...

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