Janey Debus Fit

I provide 1:1 daily coaching to build sustainable habits together through my signature 3-phase method,
The Balanced Body Blueprint.

Take charge of your health

Feel strong, focused, and capable

Be leaner, energized, and confident in your body

09/09/2026

I’ve been so excited to start increasing my calories after a long 3 months in a deficit.

But I’ve also gotten a lot of questions about reverse dieting, and more people should know about it because it’s changed my life.

As a 5’0 female I’ve always heard “petite women can only eat 1200 calories.” But the truth is that the metabolism is flexible. The more active you are and the more muscle you have, the more fuel you need to maintain your weight.

So my next physique project is to get my maintenance back up to about 2300-2500 calories. I’ve been here a few times in the past, and this is a really comfortable place for me to be able to feel good in the gym, have treats and just feel like a normal person.

Before this cut I was maintaining around 2100 calories and I’m estimating that my current maintenance is around 1900. I’m taking this first full week to gradually work back to 1900.

It isn’t necessary, so why am I going so slow?

First, it’s personally difficult for me to stomach a huge increase in food quickly.

Two, mentally it can be difficult to plan out your day. I am very routine based and this gives me time to gradually adjust.

Third, I have a photoshoot with the incredible Selina Sims | Women’s Photographer next week so while I don’t want to look depleted, I still want to look lean 💪🏼

But if you’re a petite girlie who wants to eat more, follow along because I want us all to be FED!

Xoxo,

Janey

09/07/2026

Everyone loves a good before and after.
It’s so satisfying to see the results instantly.
But the training montage is actually months of hard work, sacrifices and choosing what you want long term over what you want right now.

And I’m a fitness coach. I know exactly what I’m supposed to do, how to adjust my macros and that the scale is a jerk sometimes.

I also struggled the same way all my clients do.
You hit all of your goals perfectly, but the scale goes up.
Keep going.

You’re tired after a long day and don’t want to hit your steps today.
Keep going.

You’re tired of using so much mental bandwidth to make sure you hit your macros every day.
Keep going.

Weight loss is another one of those processes that feels like it’s gradually, then suddenly.

You CAN do this, but if you want to change your life, your body, your finances or anything else it’s going to require you to make some changes.

If you’re looking for someone to guide you through the process, comment GOALS and let’s get your transformation started 🩷

Xoxo,

Janey

09/04/2026

Save this for your next coffee run 🎃🩷

09/02/2026

Trust me, I know it’s hard. Life is crazy. Working full time, being a mom, wife, daughter…it’s a lot. But that doesn’t mean my goals aren’t important.

I’m not telling you that you need to want the same things as me, but I am saying that if you DO have fitness goals, how you live day to day is moving you closer or further away from those goals.

If you don’t have what you want, something in your life needs to change to move you towards those goals.

That’s not a life overhaul. It’s picking one habit at a time until one day you look back and realize that your lifestyle is completely different.

And that’s exactly what I help women on every day in my 1:1 coaching program. So if you want a free lifestyle audit and strategy call, comment GOALS and let’s chat 🩷

Xoxo,

Janey

09/01/2026

Introducing The Consistency Kitchen, because no one wants to answer, “What’s for dinner?” every night.

As a mom of 3 I know that some nights you just have nothing left to give.

But you can reduce the mental load with a month of family friendly dinners, grocery lists and directions at your fingertips.

If you want to feed yourself and your family easy, tasty, high protein dinners comment MEALS to try out The Consistency Kitchen today.

Your mental health will thank you 🩷

Xoxo,

Janey

08/29/2026

People idolize intuitive eating, but most of us would let our intuition lead us to a pint of ice cream.

After doing this for a LONG time I’ve learned that nutrition is built on reps…just like anything else.

When you see what foods you put in your body, what portion sizes look like, and notice how your body feels over a long period of time you start to internalize that patterns.

If you find yourself gravitating to the same meals when you’re tracking, there’s no reason to overhaul your diet when you’re not tracking.

I also know that a lot of people can have anxiety over not tracking for the first time after they’ve finally lost weight.

You have to prove to your nervous system that you can trust yourself. Show it that even when you aren’t tracking, you will still choose to nourish your body.

And a good guardrail is to just keep an eye on the scale. Yes, fluctuations will happen, but set guardrails on when it might be time to reset your habits again.

You can lose the weight AND you can keep it off for good.

It just takes practice.

If you need any help, let me know and I’d love to chat 🩷

Xoxo,

Janey

08/28/2026

I wanted one place to manage all of my health and fitness goals, but I couldn’t find what I was looking for.

So I built the Balanced Body Blueprint app to be your one stop shop for all things health and fitness. From planned workouts, nutrition tracking, community and more, it’s been a game changer for my goals.

If you want to check it out comment BALANCE and I’ll send you a two week free trial.

Xoxo,

Janey

Address

Queen Creek, AZ
85142

Website

https://calendly.com/janeydebusfit/discovery-call, http://JaneyDebusFit.com/

Alerts

Be the first to know and let us send you an email when Janey Debus Fit posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Janey Debus Fit:

Want your business to be the top-listed Gym/sports Facility in Queen Creek?