JR Fitness Coaching

YOU’LL NEVER KNOW 👇🏻

If you don’t at least try.

There are always going to be reasons why we “can’t”, why it isn’t “the right time”, why we “don’t have time”

That’s life 🤷🏼‍♀️

If we waited for the conditions to be “PERFECT” before we started prioritizing ourselves & our health 👇🏻

WE’D NEVER START.

Facts.

Tash admitted to being skeptical before joining my coaching,

She didn’t think it could actually do anything for her, and she was doubting that it would make a difference…

She was struggling with her health and understandably did not feel like she was in a good place.

She tried the diets, doing all the exercise she could, but just could never drop weight and often was back where she started.

She didn’t know how she could not miss out on meals out, holidays or fun with friends WITHOUT “ruining her progress”

However she took a leap of faith. 🙏🏻

👇🏻👇🏻
She started coaching with me & within 10 MONTHS:

👉🏻 dropped 39 lbs / almost 3 stone 🤯‼️

👉🏻 learned the value of simply WALKING MORE and the impact it has on her health, energy levels & fat loss

👉🏻 completely CHANGED her relationship with food, no longer feeling she had to restrict herself, miss out on fun nights with friends and a few glasses of wine 🍷

👉🏻 built & sustained HABITS into her day to day routine meaning she’s maintained her results 👏🏻

👉🏻 dropped the ALL OR NOTHING mindset and embraces BALANCE 🙌🏻

It really shows that you’re only ONE DECISION away from completely changing your life…

But you just need to commit to yourself and JUST TAKE ACTION.

Otherwise, you’ll never know.

Otherwise, another year will pass and you’ll be in the same place.

And the cost of that is much higher than the cost of investing in your health & fitness.

𝙄𝙛 𝙮𝙤𝙪’𝙧𝙚 𝙧𝙚𝙖𝙙𝙮 𝙩𝙤 𝙛𝙞𝙣𝙖𝙡𝙡𝙮 𝙢𝙖𝙠𝙚 𝙖 𝙘𝙝𝙖𝙣𝙜𝙚 𝙞𝙣 𝙮𝙤𝙪𝙧 𝙡𝙞𝙛𝙚 & 𝙗𝙚𝙘𝙤𝙢𝙚 𝙩𝙝𝙚 𝙝𝙚𝙖𝙡𝙩𝙝𝙞𝙚𝙨𝙩, 𝙛𝙞𝙩𝙩𝙚𝙨𝙩 𝙖𝙣𝙙 𝙝𝙖𝙥𝙥𝙞𝙚𝙨𝙩 𝙫𝙚𝙧𝙨𝙞𝙤𝙣 𝙤𝙛 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 ⬇️

📲 pre apply for 1-1 coaching via the link in my bio

It still shocks me…

How I ever got to the girl in the first picture

Sometimes you don’t even realize the gravity of it until you look back and see how far you’ve come

You won’t even recognize yourself

I never want to find myself back in that place EVER again…⬇️

The girl who avoided her favourite foods, feeling ashamed for enjoying them & thinking “this is why I can’t lose weight”

The girl who went on health kicks , eating only “clean” foods, failing after a week or two, leading her to binge eat & repeat the horrible cycle…

The girl who chased “SKINNY” with cardio or HIIT workouts, thinking this was the “only way” to see results 🤦🏼‍♀️

She had zero clue 😕

She still believed the toxic dieting myths she had been fed over the years ❌

And started believing “this is just my body and I’ll never be thin”

Does any of this resonate with you?

Have you ever looked at yourself in the mirror or pictures someone has taken of you and thought “how did I get here?”

Trust me, I know how that feels

I had no idea how bad it had gotten

But I KNEW if I continued down that path it would only bring me to rock bottom, and potentially a place of no return…

It can feel hopeless and daunting to try and change.

But having lived through this…

I can relate to you & your struggles,

I understand what it feels like to be in that position.

Most importantly I know what it takes to finally move past it…

✨

The NUMBER ONE thing holding you back is a FIXED mindset 💭 ⬇️
Believing you are stuck where you are, that you could never “be that person”, or that it’s too hard to change…

Let me tell you right now 👇🏻

You can be anything you want to be

And you can DO anything you want to do

But you have to believe it first.

And most importantly… you have to take action.

✨

If you’re tired of the same frustrating cycle

And ready to make a REAL change (that will last this time) 👇🏻

Start doing the WORK from the inside out‼️

My coaching is NOT just a fat loss process⬇️

It’s about transforming your lifestyle habits and mindset

Join the team & watch your life change 🙏🏻

𝐃𝐌 𝐦𝐞 “𝐌𝐈𝐍𝐃𝐒𝐄𝐓” & 𝐥𝐞𝐭’𝐬 𝐜𝐡𝐚𝐭!

Coaching applications in bio 📱

SWIPE ⬅️

It’s not just about “being in a calorie deficit”

We have to be fuelling our bodies correctly!

If all we care about is calories in versus calories out, it’s going to be ALOT harder to stick to your fat loss goals

These tips will help manage your hunger and make it easier on yourself 🙏🏻

Just 1 month of progress coached by me 🤩

My client Crystal is already down 4kg / 8.8 lbs ‼️

Drops to her measurements, visual changes already happening… amazing what the right nutrition planning and guidance can do 💪🏻

Crystal is a SUPER busy mum of 3 boys, works full time, and is training to run 3 races this year 🏃🏼‍♀️

It could be easy to say “I just don’t have the time” “I’m too tired” etc .. but Crystal has never once adopted this mindset. She knows that she won’t feel her best or show up as her best self if she doesn’t take care of herself too.

The NUMBER 1 thing she does that makes ALL the difference in her being able to manage her family life, work & fitness goals?

Her preparation. Planning. Organization.

She plans her weekly meals out in advance ✔️
Plans which days she will run and which days she will do her home resistance training workouts I’ve created for her ✔️

She creates a schedule that works for HER and her life- instead of winging it and see how the week pans out

This truly is the key to success 🔑 🥇

Whether it’s spending a little time on the weekend to plan your meals in advance, meal prep or cook bigger dinners to have leftovers,

Plan your week for which days you will train, which days you will rest..

When you will fit in your walks, etc

It WILL save you hours in the week to plan.

It will also save you from feeling overwhelmed or stressed as the week goes on.

With the right plan custom made for YOU and your life demands & proper planning… you are SET UP TO SUCCEED 💪🏻

If you’re tired of the guesswork and not seeing efficient results despire your efforts, let me help 🙏🏻⬇️
𝘿𝙈 𝙈𝙀 “𝙋𝙍𝙊𝙂𝙍𝙀𝙎𝙎” 📱

Next intake for 1-1 coaching spots will be MID FEBRUARY 🗓️

Just ONE month into coaching with me & this is my client Sarah’s progress so far!

🤯🤯 look at the changes to her body that are already happening!

The crazy thing is… the scale weight hasn’t changed much!

But the fat loss progress is LOUD AND CLEAR from these pictures!

If we hadn’t taken pictures to start with, and solely focused on the number on the scale - Sarah would have been left feeling like she’s made little to no progress

THIS is why it’s SO important to not pay so much attention to the scales‼️

They DO NOT tell us the full picture. They actually are not very good at telling us about fat loss either, as the number will fluctuate regardless of what’s happening (that’s normal)

What is a FAR more reliable indicator of fat loss is the visual CHANGE you can see (& measurements).

In your journey it is so important to focus on NON-SCALE VICTORIES 🏆 AND OTHER FORMS OF PROGRESS 👇🏻

- are we seeing visual changes in our body
- are our clothes fitting better and more comfortably (or even getting loose!)
- are we feeling better in ourselves?
- is our training improving / are we progressing in the gym?
- are our measurements changing?
- do we feel more confident, more comfortable in our skin?
- do we have more energy?

These are far more important things to focus on than a number on the scale.

It is just a piece of data.

Do not let it dictate how you feel about yourself & your progress

And do NOT let it impact your emotions or ruin your day.

Fat loss can still be happening even if you see that number on the scale go up some days!

(weight loss and fat loss are not the same thing guys!)

Sarah is getting stronger & fitter with training, enjoying a variety of foods (yes including carbs!!) and not feeling deprived, and is truly undergoing the process of BODY RECOMPOSITION = losing fat while building muscle 💪🏻

This is where the magic happens and your physique truly transforms 💫

Do you want to start seeing results of your own?⬇️

📲 pre-apply for my 1-1 online coaching in my bio!

SWIPE ⬅️

Don’t let these mistakes hinder your progress!

The most effective plan will be the one that you can stick to the easiest, for LONGER

If you don’t see yourself implementing these changes & sticking to them for the rest of your life, then that’s NOT a plan that will work for you.

Focus on building lifestyle habits that last.

Small changes to your existing routine,

Not going 0-100.

The most successful people aren’t those that try to be “perfect” or go through extreme measures for 4-6 weeks to try an achieve a goal as quickly as possible.

They are the ones that are CONSISTENT & realize doing something is better than nothing at all. They show up even if things don’t go to plan. They don’t overhaul their entire life or go on a “health kick”. They implement habits that they will stick to long term.

Hope this helps 🤍

What I DIDN’T do to grow my glutes ⬇️

(Save this post first so you can come back to it!)

1. I didn’t switch up my training plans every few weeks. I stuck to the SAME plan for MONTHS.

This allowed me to progressively overload and get stronger in the same lifts, really NAILING my technique, tempo, mind to muscle connection and ability to load more weight effectively.

I wouldn’t have been able to do that 👆🏻 if I was switching my plan every 4-6 weeks (especially taking into account my weaker weeks before my cycle starts!)

2. I didn’t keep eating under 2k calories daily. I pushed my calories incrementally higher and higher in a building phase, understanding that to grow muscle you will need to see the scale weight go UP 📈

3. I didn’t spend hours in the gym every time, trying to do 6+ exercises in one session thinking that more exercises = more gains. Quality over quantity ALWAYS. 🙏🏻

4. I didn’t skip rest days afraid of “losing gains”. Recovery is necessary for muscle to grow.

5. I wasn’t inconsistent with my protein intake. I had a specific protein target to hit, and I hit it every damn day for a long time! 🥩

6. I always trained to FAILURE. Whether that was complete failure (unable to finish that last rep) or one rep left in reserve where the rep significant slowed and was HARD AF — my training intensity was always there 🔥 you can’t make gains if you don’t give your body the stimulus to grow, which happens when you experience failure & your muscles adapt to it, to be stronger for the next time you attempt the exercise.

👇🏻

Growing muscle is such a rewarding experience! BUT it takes a lot of repetition, hard work and most of all — time!

Want to GROW YOUR GLUTES & feel confident AF? 🔥⬇️

DM ME “GLUTES” 📱 & let’s get started 👊🏻

4 TIPS TO HELP YOU STAY ON TRACK IN 2024⬇️

1. Stop trying to cut out your favourite foods or food groups. 🍽️

Carbs are not the enemy, bread does not make you gain weight, and neither does sugar. Consuming more calories than you burn in a day makes you gain weight. End of.

Instead, follow a calorie deficit consistently every day and eat sufficient protein.

Following the 80/20 rule of 80% whole foods and 20% soul foods (foods that are tasty & you love) is the KEY to long term success. 🍎🍔🍕🥗🍫

⬇️
2. Prioritize weightlifting & getting stronger in the gym. 💪🏻Stop spending hours on the treadmill or looking at “calories burned” ⌚️

Gaining muscle is not just for the looks- it is functional and NEEDED for us to continue having a great quality of life- but it also helps that it will completely change the way your body looks.

Stop looking at your smart watch for how many calories you burned in a workout. Stop trying to get as sweaty as possible doing hiit or cardio all the time thinking that is the indicator of increased fat loss or an effective workout. It isn’t.

⬇️
3. Plan your week ahead of time and focus on building a solid routine. 🗓️

Winging it each day when it comes to your nutrition, when you do your workouts, go for walks etc - will only make it more likely that you’ll fall off track or fail.

We are creatures of habit and having an established routine will lead you to RESULTS.

⬇️
4. Prioritize SLEEP and go to bed the same time every night. Sleep regularity leads to sleep quality. 😴
If you’re still only getting 6 hours a sleep or less a night you need to re-establish your sleep schedule as this will hinder your progress (fat loss, muscle growth), as well as negatively impact your hormone function, energy levels, appetite, mood, recovery and more.

FOLLOW for more tips on female fat loss & muscle growth ✨

Coaching enquiries in bio 📲

You’ll never know what you can achieve…

If you don’t at least try.

There are always going to be reasons why we “can’t”, why it isn’t “the right time”, why we “don’t have time”

That’s life 🤷🏼‍♀️

If we waited for the conditions to be perfect before we started prioritizing ourselves & our health 👇🏻

WE’D NEVER START

Facts.

Tash admitted to being skeptical before joining my coaching as she didn’t know what it could actually do for her, and she was doubting that anything would really change in her life…

She was struggling with her health and understandably did not feel like she was in a good place.

She tried the diets, doing all the exercise she could, but just could never see the weight shift more than a few lbs, often leaving her back where she started.

However she took a leap of faith.

She joined my coaching team & within 10 MONTHS:

👉🏻 dropped 39 lbs / almost 3 stone 🤯‼️

👉🏻 learned the value of simply moving her body more and walking and the impact it has on her health, energy levels & fat loss

👉🏻 completely CHANGED her relationship with food, no longer feeling she had to cut out or restrict anything, or miss out on fun nights with friends and a few glasses of wine 🍷

👉🏻 built HABITS she has truly embedded into her day to day routine meaning she’s maintained her results 👏🏻

👉🏻 dropped the ALL OR NOTHING mindset and now practices a healthy and well balanced lifestyle 🙌🏻

It really shows that you’re only ONE DECISION away from completely changing your life…

But you just need to commit to yourself and JUST DO IT.

Otherwise, you’ll never know.

Otherwise, you’ll spend another year stuck in the same cycle. The same place.

And if you ask me, the cost of that weighs much HEAVIER than investing in your health & fitness.

If you want to see results like Tash in the next few months & TRANSFORM YOUR LIFE ⬇️

📲 Click the link in my bio to enquire TODAY, and get started in the New Year 💥

IT’S HERE!! ✨🙌🏻⬇️

With the success of my FIT&FESTIVE 10-week challenge, I decided I had to do something similar come the New Year to help many of you see INCREDIBLE RESULTS while changing your lifestyle habits, transforming your mindset & strengthening your relationship with food… in order to actually MAINTAIN your progress and make 2024 the year you CHANGE YOUR LIFE 💪🏻

This has been in the books for a while as I have wanted to hold a TEAM PHOTOSHOOT 📸 at the end to give you something tangible to work towards, to help keep you motivated and focused, but also to CELEBRATE your accomplishments, what your body is capable of, and feel CONFIDENT & EMPOWERED 🤩

This isn’t a “loSe WeiGhT quICK” scheme, that teaches you nothing about building the right habits that lead to sustainable change.

This is a 12 week programme that will set you up for success for the rest of your life if you dedicate yourself to it & PRIORITIZE YOUR HEALTH

I will provide you with ALL the tools, guidance and knowledge to achieve your goals & more. 🤩

What’s included?⬇️

Structured training plan to help you build a STRONG, defined body 💪🏻

Personalised nutritional targets for you to see results efficiently and sustainably without restrictive, miserable ‘diets’ 🍽️

Weekly mini check ins to track progress, with feedback from me for ACCOUNTABILITY & GUIDANCE

Access to my app with all your plans in one place 📲

Support via WhatsApp

Team chat for daily motivation and inspiration! 🙌🏻

At the end of the 12 weeks you can choose to join our TEAM PHOTOSHOOT to celebrate your progress! {you can still do the challenge if you choose not to, but I highly recommend it!}

It’s not about weight loss, it’s about celebrating yourself and being PROUD of all you’ve accomplished. It’s about feeling confident in your skin, no matter what you’re wearing or what you’re doing.

It really is the most empowering experience- and SO much fun 🙏🏻

It really is a no brainer…. You don’t want to miss out on this!
⬇️⬇️

Comment below or DM ME “📸” & I will get in touch ASAP!

YOU CAN STILL MAKE PROGRESS THIS MONTH… SWIPE ⬅️

& don’t forget to SAVE this post to come back to it ✉️

I sound like a broken record but it doesn’t have to be ALL OR NOTHING

You can still enjoy your favourite festive foods, have a few drinks 🥂 and be SOCIAL without having to completely go off the rails & ignore your body.

Because the worst feeling is getting to the end of December feeling terrible in yourself, sluggish, bloated, tired… like you had no control and overdid it, and now have to start a new year doing “damage control” by starting some ridiculous restrictive and unrealistic weight loss plan

You don’t have to be that person this year!

Enjoy yourself & end this year on a positive note! 🎄🎅🏻

Some tough love…

We ALL have time to do something for our health and well-being every day.

If you think you don’t - it’s likely because you are prioritizing something else.
So it can’t be a surprise when you’re not seeing the results you want…

Sure, not everyone’s time is equal, and there are a lot of people like busy mums with full time jobs to boot- and that is understandable. But I guarantee there is 20 mins you can find from your day. Yes, it can make a difference.

Even taking a half hour away from your social media scrolling to do a home workout a few times a week can make a positive impact.

Wake up half an hour earlier and go for a brisk walk with a coffee to start your day ☀️

Instead of cooking dinner for 3, take the same amount of time and cook a big batch recipe that will leave you with portions for lunches for the week.

It’s not necessarily about spending more “time”, or doing more - it’s just about being EFFICIENT with your time 👌🏻

This in turn, will make it a lot easier & more convenient to prioritize your nutrition and activity goals. And lead to greater results week to week 👍🏻