Coach Jess Powers

These dudes are busting out of their shells at

From not wanting to even get on the floor to join class to getting the Coach’s Award only 4 classes later!

So proud of them 💪

BUT HOW DO I FEEL FULL IN A CALORIE DEFICIT?

I get this question a lot as a nutrition coach and I get it. It is not fun being hungry and especially HANGRY!

So what are some ways to combat this and not run into feeling like you are starving yourself 24/7?

First step is to make sure you aren’t in TOO LOW of a calorie deficit. When you are in too low of a deficit, yes you will lose weight faster, but for most people too low is very unsustainable and that consistency factor goes out the window?

Remember that term Yo-Yo diets?? That is what comes from trying to adhere to a calorie deficit that is too low. You eat 1,200 calories a day for 5 days straight and then you binge on the weekends because you are so hungry and your body is starving for food!! So make sure you have your ducks in a row before you read my 4 ways ;)

I have found these 4 ways have helped my nutrition clients stay fuller longer:

🥦Increase your Veggie Intake:
Veggies are high in mirconutrients and low in calories.

Eating more nutrient dense foods can help manage your appetite better.

🍓Increase your Fiber Intake
Fiber is great to help keep your digestive system happy as well as make you feel fuller longer.

Women need a minimum of 20-25 grams and men need a minimum of 30-35 grams a day.

Foods such as veggies, fruits, beans, nuts, seeds, and whole grains are great sources of fiber.

🥤Avoid Empty Calories
Empty calories are foods that contain little to no nutritional value and tend to be higher in calories.

Limiting Soda or sweetened drinks, candy, processed foods, processed oils, and pastries can help you not give most of your calories away in a day.

🍴Slow Down and Chew Your Darn Food
Eating at a slower pace may be the best practice to help you keep your calorie deficit.

Focus on throughly chewing your food and you will be amazed at how this can effect your feelings of hunger and increase your feelings of fullness.

One way to easily do this is to set your fork down in between each bite.

Try these four things out this week and see if it helps.

As always, comment below if you have any questions or you have found other things to help you 👇

This has caused the most unhealthy relationships with food.

Thoughts?

Sadly, this is most people’s narrative when I coach them on Monday.

We need to shift our mind from assigning morality to food, good vs. bad.

I have worked with numerous clients via nutrition to help break that mindset. It’s not easy and takes work but is so freeing once you do!!

What does Remote Coaching look like with me?

Swipe through to see 3 different people with 3 different training plans.

Workouts can be done at your house with what equipment you have or done in apartment gyms, globo gyms, or even when you are traveling!

had a baby is was running a ton but notice she lost some strength along the way. I program 3 workouts a week for her that focuses on building strength all from her garage gym.

travels for work a ton and used to lose a lot of momentum towards her goal whenever she had a bit work trip. We started to build consistency in her schedule by always having a plan when she would go on work trips whether those workouts could be done at a gym at the hotel or just bodyweight workouts in her hotel room.

I used to coach her when I was living in Nebraska. She serves our great country in the Army and was wanting to make sure she had excellent scores for the Army Combat Fitness Test. I currently program 3 days of strength training and 2 days of specific running for her.

All these ladies don’t need hand holding to go to the gym. They know what to do and put in the work to do it!

If you have specific goals and want a dedicated plan to get you there, comment “READY” below and let’s chat!

Thoughts?

Absolutely in love with this!

I have had this design in my head for years but could never find anything out there like it.

hit it out of the park with this design and creating exactly what was in my head and bringing it to life!!

Looking to get a tattoo in the Austin area? Definitely recommend you hit up

Who doesn’t love a little ice bath?

Head Down & Go

This weekend I came out of “retirement” 😜 and was thrown back into competition for our Garage Gym Throwdown.

It was fun, challenging, and very brutal.

Many times I had to just put my head down and go. It definitely stoked up some the competitive fire inside 🔥

All I got to say is… WATCH OUT WORLD 🌍

Owning a house seems to mean endless projects that you don’t get around to until the last minute.

Over the weekend, I was able to put up shelving in my office for our endless amounts of books, hang up IKEA spice racks for the boys’ books, and added an extra shelf in the boys’ closet for more storage.

3 projects down and 100 more to go! 🤣🤣

Every morning I get to wake up and led a bunch of humans in pursuit of health and wellness.
I absolutely love my job!!