JHSFitness

✨ 1 Year Check-In ✨

Meet Susana.

When she first came to me, she thought she was doing everything right to lose weight and exercise. But like so many women, she felt stuck and frustrated with the lack of results.

Fast forward 12 months → the progress speaks for itself. 🔥

Here’s what Susana said herself:
👉 “Your programme made me accountable, I wasn’t sticking to a plan consistently which was slowing down progress.”
👉 “A calorie deficit really works, I never believed it before.”
👉 “Following what other people do doesn’t mean it will work for you, having a plan created specifically for me and my goals is a game changer.”

The biggest lesson? Sustainable results come from having the right plan for you, not from guessing or copying what you see online.

Susana showed up, trusted the process, and proved what’s possible in a year with consistency. 💪

If you’re tired of spinning your wheels and want results that actually last, my DMs are open.

Week 11 on the programme for Natasha and the progress has blown me away 🔥

• 3.6kg (8lbs) down
• 16cm off her waist
• Confidence sky-high

But what’s even more powerful than the numbers is how different she feels.

When I asked Natasha what she struggled with most before joining, she said:

👉 “I thought I was eating well… but I wasn’t. Busy life meant skipped meals and then a huge dinner. Weekends were awful for snacking. I was working hard in the gym but had no idea what I was doing, so I wasn’t seeing results.”

Now? She has the structure, the confidence, and the freedom to enjoy her favourite foods while still making progress. And for the first time… she actually enjoys working out 💪

This is why I love coaching. It’s not about giving up everything you love. It’s about having clarity, support, and a plan that works around your life.

If you’ve been working hard but not seeing the results you want, you don’t have to stay stuck. Send me a DM with the word RESULTS and let’s chat about how we can get you feeling like Natasha.

✅ Boosts Strength & Performance – Helps you lift heavier & train harder.

✅ Supports Muscle Growth – Aids in muscle recovery and size.

✅ Improves Brain Function – Can enhance memory & mental clarity.

✅ Reduces Fatigue – Helps you push through tough workouts.

✅ Safe & Effective – Backed by 1000+ studies, NO harmful side effects.

🔥 Want to burn fat faster? Start lifting weights! 🔥

Most people think cardio is the best way to lose fat, but weight training is the real game-changer.

Here’s why:
💪 Boosts metabolism – More muscle = more calories burned at rest

🔥 Burns fat even AFTER your workout – Thanks to the “afterburn effect” (EPOC)

🚀 Prevents muscle loss – Lose weight without losing strength

🏋️‍♂️ Sculpts your body – Say goodbye to “skinny fat” and hello to a lean, toned look

Lifting weights won’t make you bulky, it’ll help you get lean, strong, and feel amazing! 🙌

💬 Need help with your fat loss plan? DM me “LIFT” and I’ll show you how to do this!

Sometimes we can get too fixated on the scale weight and forget that there can be so many variables.

Scales are a good measuring tool for long term goals but not so for short term. Fluctuations are common.

At the end of the day your goal is fat loss, not weight loss.

Make sure you are using other tools to measure like progress photos and body measurements.

Think you’re in a calorie deficit but not seeing results?

Here are 3 common reasons why:

1️⃣ You’re only in a deficit some of the time
(Weekends, drinks, or untracked snacks can undo the weekdays.)

2️⃣ You’re unintentionally eating more than you think
(Small bites, sneaky oils, or guesstimated portions add up fast.)

3️⃣ You are losing fat… but water retention is hiding it
(Stress, sleep, and soreness can all delay scale drops.)

📉 A fat loss plateau doesn’t mean failure, it means it’s time to zoom out and look at the full picture.

DM me “DEFICIT” if you want help troubleshooting without slashing your calories.

First race of many 🏃‍♂️

🚀 25kg down in just 4 months! Huge shoutout to Ellis 👏

The secret? Relentless consistency:
✅ Hitting his calories every day
✅ Making up workouts if one was missed
✅ Checking in on time, every time

And he did all of this while working 60+ hour weeks 🤯

This is proof that when you have the right plan, and stick to it, results are inevitable.

👉 Ready to finally make a change?
DM me “TRANSFORM” and I’ll send you the full details.

🚨 Struggling to lose weight? Read this! 🚨

You’re eating “healthy,” working out, but the scale won’t budge? Here’s why:

❌ You’re unknowingly eating too much – Even “healthy” foods can add up. Nuts, avocado, and protein bars are great, but calories still count! Track for a few days to see where you’re at.

❌ You’re not eating enough protein – Protein keeps you full, supports muscle, and helps with fat loss. Aim for 1.6-2.2g per kg of body weight.

❌ You’re relying too much on cardio – Strength training builds muscle, which boosts metabolism. Add 2-4 sessions per week!

❌ You’re stressed & not sleeping enough – High stress and poor sleep mess with hunger hormones, making fat loss harder. Aim for 7-9 hours of sleep and stress management.

✅ Fix these, and you’ll see results!

If your diet feels like punishment... it probably is. 😬

Let’s talk about 3 red flags your fat loss plan is too restrictive 👇

Swipe through and be honest with yourself.

Because the right plan shouldn’t leave you feeling miserable 24/7.

⚠️ Your diet should fit your life - not the other way around.
Save this if you’ve ever said:

🥴 “I’m good all week, but I binge on the weekends…”

😩 “I can’t stop thinking about food.”

🚫 “I avoid social events so I don’t mess up my diet.”

You don’t need to suffer to lose fat.

You just need the right strategy - and a coach who won’t make you hate carbs. 😅

DM me “SUSTAINABLE” if you’re ready for a plan that actually works long-term.

You don’t need to crush yourself in the gym to lose fat.

Walking is one of the most powerful (and underrated) tools you can use, and here’s why:

✅ Burns calories without burning you out
✅ Doesn’t spike cravings like high-intensity workouts can
✅ Helps with stress, sleep, and digestion
✅ Easy to stay consistent with (because it’s low-effort)

If your fat loss plan feels unsustainable…

try doing less, not more.

Start walking more often.

It works.

📩 DM me “STEPS” if you want help building a plan that’s simple and effective.