JFTG Coaching, LLC

6 years ago, I was stuck in this cycle every single week.

Wake up exhausted, glance at my schedule, and think “welp, better luck in the gym next week”… then move on with my chaotic day. I thought fitness only counted if I had a full hour and a full tank of energy.

If your schedule feels out of control and you keep waiting for the “perfect” time, I know this cycle because I lived it too. 😰

Instead of contemplating with yourself over not having 90 minutes, ask yourself if you can do 10 minutes today. Set the bar low enough to win:

💪 one 10 minute gym visit
👟 one walk after work

Stack enough small wins and your routine will start to feel automatic.

[HOMEWORK] for my all or nothing girlies who are done waiting for the perfect week:

Pick ONE habit SO easy you cannot talk yourself out of it. Do it for the next 4 days, and let me know how it went. Message me ‘MICRO’ if you need a little boost in the accountability department😉

I hear this question almost every time someone reaches out about starting their fat loss journey.

And honestly, I understand why. You want to know if the effort you’re about to put in is actually going to pay off. You want to know if 1 month is enough, if 2 months will make a difference, or if 3 months will finally get you back to feeling confident in your body again.

The truth is fat loss takes longer than most people expect because the real work happens in the foundations:

- learning how to strength train with intention
- eating enough protein and balanced meals consistently
- managing stress and sleep so your body can actually recover
- building habits that hold up during busy workweeks, travel, and social plans

Once those foundations are in place, progress starts to compound in a way that finally feels sustainable. But that’s the part most people never get coached through because of impatience.

If you’ve been wondering how long it will take to finally see results, send me the word RESULTS and tell me what you’ve been struggling with lately. I’m always happy to talk it through. 💬

The goal after time off should be simple: re-entry. You don’t need to ‘make up’ for anything. Chasing intensity will only reinforce the crash and burn that follows.

What you need is one honest, low barrier workout. That way, instead of waking up already gassed the following day, you’ll wake up proud of yourself for pushing through those 30 minutes, and want to do it again!

Both my clients, and myself, know exactly you’re feeling right now. We’ve all spiraled, felt behind, and felt like we’ve lost progress at one point or another. But the key takeaway is this - compensating with extreme cardio or intense lifts after 2 weeks of nothing… is an injury waiting to happen.

Here’s what actually works after a short hiatus:
✔️ 20-30 mins
✔️ light to moderate exertion
✔️ slow, intentional movements that focus on building muscle instead of sweating
✔️ single sided stability work & posterior chain focus (because desk life is reallll)

If there’s one thing you get out of this, let it be this: losing momentum means you’ve let guilt or shame make the decisions. But today, it’s your chance to take back that choice. Remember, small and intentional sessions bring you back faster than punishment ever will, trust me i know 🥵

If you’ve been in a hiatus, save this📍 and use it this week. Then message me “reset” and I’ll help you map out your next 5 training days based on your actual schedule and goals💪

No strings attached, just a girl on a mission to help you 🫵 (new fav emoji btw).

What’s new with you?

friendly reminder it’s ok to live a “boring” season if it means it’s bringing you closer to your goals. Boring, Mundane tasks yield the biggest rewards.

You don’t have to say no to brunch or happy hour forever, but if you want a specific result, if you want to accomplish something that no one in your family, inner circle, or external environment has achieved, you NEED to be willing to give up what others won’t, at least for a short period of time. And the reward will come, trust me ❤️

Knit with me while I talk muscle memory and getting uncomfortable.

Fat loss is a lot like anything else - the more you do something, the more actions you take each day, the greater the result. I’ll give you the yarn, the tools, and the equipment to be successful, but it’s your job to get it to stick. To practice the uncomfortable steps it takes to build discipline. To build a strong enough foundation where if life events happen and you’re thrown off track, you can get right back to it using muscle memory.

As a coach, I can’t hold your hand and tell you to brush your teeth everyday. But what I can do is give you the tools, the strategy, the plans, and the support to help you get there. Brick by brick.

Happy Sunday 🫶 what’s one small action you are committing to on a daily basis this week?

I’ll start - I’m committing to grey scale on my phone Monday-Friday.

Sometimes more effort = less results (unless you’re at a coffee shop that plays Mac miller on loud😅).

I don’t coach people to “just put more effort in” when what they really need is support for a stressed system.

When your stress is high, your body doesn’t respond to punishment. a stressed out system stops sending clear hunger cues, clings to energy, & makes fat loss a constant battle.

Most of the women I work with are smart, capable of doing a lot of things right, yet feel disconnected from their bodies and betrayed by results that don’t match their effort.

With my coaching, your transformation looks like:

waking up without dread

having energy without living on caffeine

Eating without constantly worrying about “low” calories

Trusting your hunger and yourself again.

Training in a way that supports your life instead of trying to fix yourself.

And one day, it’s catching your reflection and thinking, oh crap there you are.

This is what happens when food stops being a strategy and becomes support. if you’re ready for guidance that actually fits your life instead of controlling it, shoot me a message or apply using the link in my bio to learn more.

you don’t need…
– perfect mornings
– endless motivation
– or another “start over Monday” plan

You CAN lose fat while:

✔ working long weeks with only 30 mins to workout
✔ eating foods you actually enjoy
✔ living a normal social life
✔️ being imperfect every single day
✔️ using each day as a new day to start over

it requires a different skill set than dieting harder. Most of my clients aren’t inconsistent. they’re exhausted, over or under restricted with food and stuck in an all-or-nothing loop they were never taught how to exit. taught to fail instead of succeed. Taught that going after your goals is selfish. taught a system that doesn’t fit your life.

That’s what we working fix together!

If you’re ready to stop letting your mindset hold you back and force your way through “health,” my coaching is built for women with real jobs, real stress, real lives, and very real support gaps.

Logging off📲✌🏼 happy Sunday fit fam

PART TWO: how to actually stay on top of your goals for 52 weeks so you don’t fall off after week 1.

Remember to save this & listen to part one if you’re ready to achieve your dream body goals year-round.

And if this feels uncomfortably familiar, you’re exactly who I’m talking to. Trust me, it took me 4 years of struggles to come to this too. Let me save you 4 years of struggle in 90 seconds.

If you’re the kind of person who:
- goes all in on January 1st
- feels clear and locked in for about one week
- then life gets busy, work gets stressful, and routines feel boring
- and you quietly tell yourself “maybe this goal wasn’t that important to me anyway…”

I made this video for you.

Because the reason you keep falling off has nothing to do with discipline or will power… It’s comfort.

Doing what you’ve always done feels safer than doing something new, even when the new thing is what you say you want. Here’s the reframe I want you to sit with today:

Think about who you were 2 - 4 years ago. Not where you wish you were… Where you actually were.

There is something you’re doing today that past-you desperately wanted the courage to start.

LISTEN TO PART 2 FOR HOW TO ACTUALLY CHANGE LONG TERM BEHAVIOR 📲

Icymi: 2025 was a whirlwind, to say the least.

I moved out of the comfort zone I’d been living in for the past 5 years.
I packed up my car.
Left D.C.
Drove to Tennessee with nothing but clothes in the backseat.
And completely started over.

I went all-in on my business, and built consistency in ways I never thought I could before.
(Still a lot of work to do.)
…and at the same time, I also:

- lost every ounce of “routine” I thought I had
- fell back into old habits when stress creeped in
- had seasons where training felt heavy & food tasted blah instead of empowering & fueling
- learned the hard way that without support, having too much discipline will burn you out if you’re too self-reliant
- realized how easy it is to put yourself last when everything else feels like survival

This year stripped away the illusion of stability I thought I had built. Because God knows, stability doesn’t last if your intentions aren’t in the right places. I was chasing bodybuilding thinking turning pro was all that mattered. Thinking being lean was all that mattered. Thinking if I didn’t compete, I was letting others down. Chasing trophies, revenue goals based solely on materials, obsessed with being the best bodybuilder I can be. To the point where I lost myself, gut health and hormones tanked. It felt like everything was slipping from under me

What I thought was solid ground disappeared, and I had to rebuild from scratch. But this time, my 2025 rebuild felt different than ever before. I learned how to lean on others, ask for help, and most importantly chase goals based only on what my god given purpose is.

What 2025 taught me most?👇🏼 (see below)