Jefferson Fitness Coach

03/03/2025

4 Minute Monday -

"You can do it like it's a great weight or you can do it like it's part of the dance." - Ram Dass​​​​​​​​

02/24/2025

https://mailchi.mp/761ca74ba880/4-minute-monday 4 Minute Monday: Avoid this Communication Trap, Your Inner-bully & Sunsets

Yet the fundamental truth remains simple: understanding how our mind works allows us to learn more effectively, improve our wellness, and quiet that inner bully that so often dominates our thoughts.

08/16/2022

𝐈𝐭 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐞𝐧𝐝𝐥𝐞𝐬𝐬 𝐯𝐞𝐠𝐞𝐭𝐚𝐛𝐥𝐞𝐬, 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬, 𝐚𝐧𝐝 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞𝐬…⁣
⁣
My client here is a perfect demonstration on how eating more food can help you create more long term sustainable habits.⁣
⁣
Client Details: ⁣
⁣
Went from: ⁣
🌱Eating roughly 1600 calories to 2210 Calories while dropping inches⁣
🌱Strictly going to HIT classes to 2-3 strength sessions a week⁣
🌱Dropping about 20 lbs with proper nutrition protocols ⁣
⁣
⁣
How we went about this:⁣
⁣
We focused on habits first, and then started increasing her total intake as time went on.⁣
⁣
It’s important to understand as a coach and even as a client that MORE doesn’t always mean better. ⁣
⁣
Sometimes the thing that’s stopping you from achieving results is what you are currently doing…. Not what you are NOT doing. ⁣
⁣
^^ Read that twice. ⁣
⁣
When going about a transformation asking yourself:⁣
⁣
Can I handle more on your plate? ⁣
Can I take more time to go to the gym?⁣
Can I cook some more homemade meals?⁣
Can I take time to move my ass more during the day? ⁣
⁣
There will never be a one size fits all approach to Sustainable fat loss, it takes awareness, data analyzing, and executing on well periodized programs.⁣
⁣
But, with good time, a great coach, and two open ears, it can happen in due time. ⁣
⁣
If you feel like you are still running in circles; have lost weight but gained it back over-and-over again, not making progress in gym (let alone have a plan going to gym, or just want to learn more about your body…⁣
⁣
Please reach for a free chat! ⁣
⁣
We are always happy to help you find that best, healthiest, and most confident version of you.⁣
⁣
Great job my lady! ⁣
⁣
You are absolutely crushing it.⁣
⁣
1% Better Every Day

08/11/2022

Quick and easy fix✌🏼 ⁣
⁣
⁣
⁣
I struggled with my weight for a LONG TIME. ⁣
⁣
Anda it wasn’t until I learned how important protein was for not only building muscle… but helping with maintaining a healthy weight! ⁣
⁣
In a world where, obesity rates are climbing higher than ever before. It’s important to understand the basic things you can do to help yourself out. ⁣
⁣
⁣
Here’s a little reminder of why protein should be something you make a habit out of: eating enough of it, getting a variety of different sources, and staying consistent. ⁣
⁣
⁣
1% Better Every Day

08/11/2022

Tips to help you keep more food on your plate ✌🏼⁣

The desire to lose weight, “eat less and exercise more” has been beaten into our brains for too long now by fitness, nutrition, and medical professionals. ⁣
⁣
This dogma has made the number of calories the dominant factor in our minds when it comes to weight gain, fat loss, let alone just eating in general! ⁣
⁣
Calories are the standout component on nutritional labels, diets, and food guides, as well as the deciding factor in many of our food choices when we are “dieting”⁣
⁣
As we’ve seen over the last decade, the weight loss equation of calories in versus calories out is oversimplified and, in most circumstances, just creates a bad relationship in the long run. ⁣
⁣
Yes, it is a great tool to understand your baseline and to move from there. But - metric driven as we humans are - we tend to take it a little far with it. ⁣
⁣
I’m a big proponent of ditching the calorie counter with my clients as they achieve their goals and are now ready to enjoy their hard work without being stuck on MyFitnessPal. ⁣
⁣
So, here are a few ways you can go about losing body fat without feeling the need to cut more and more food out of your life! ⁣
⁣
⁣
1% Better Every day

08/09/2022

As a former 80lbs overweight guy...⁣
⁣
⁣
Here is my “360 Metabolic Reboot method” put to work after a long haul of trails and errors through the years. ⁣
⁣
⁣
Swipe right ➡️ then read on⁣
⁣
⁣
Story time first, as a lot of you may know I was once a heavy weight child; loved eating my donairs, pizza, and made sure of it to do it in front of the television. ⁣
⁣
With some family members being diabetic, I was constantly reminded of the repercussions that would soon follow my unending weight gain. ⁣
⁣
I won’t lie, the last thing I wanted to do was lose weight when people told me… especially my family. ⁣
⁣
There comes a time when enough is enough, and I had enough of wearing the clothes that didn’t fit me well, not feeling as energized as I know I could, and not feeling attractive to other people and more importantly myself. ⁣
⁣
This is not me telling you to lose weight, or start exercising more, this is my sharing my personal story with anyone who feels like they are alone in their journey. ⁣
⁣
I have nothing to sell you. ⁣
⁣
So, if there’s anyone who resonated with this, simply like this post, send us a message to have a great conversation on how I went about changing my life for the better, and the steps you can take to do the same.⁣
⁣
Always happy to give you the freedom to feel your finest. ⁣
⁣
𝟏% 𝐁𝐞𝐭𝐭𝐞𝐫 𝐄𝐯𝐞𝐫𝐲 𝐃𝐚𝐲

07/27/2022

A little down on my luck…⁣
⁣
Where to start?... Last week was my birthday and I got rear ended early that morning. ⁣
⁣
I was stopped at a red light when my car was hit from behind. The car was pretty much totalled. ⁣
⁣
Over the weekend my locker was broken into at a sports facility. I had my wallet, phone and keys stolen. Then I ran outside and of course the rental car was gone with more of my important belongings. ⁣
⁣
When these sort of things happen back to back, it’s hard not to look at everything as being “sh*tty" or having “bad luck”. And we think the world is against us etc...⁣
⁣
This is a reminder that life is not always going to go your way but there is always a way that to find light in these situations. ⁣
⁣
Of course it sucks, especially in the moment. But remember that sometimes the things you lose are just things that can be replaced. ⁣
⁣
⁣
Here’s to constant growth, becoming more responsive to a world that wants reactions out of you. And to a better week ahead (fingers crossed ha ha).⁣
⁣
Let’s have ourselves a great week ✨⁣
⁣
⁣
1% Better Every Day

07/14/2022

Thoughtful Thursday! -

Cannot believe it is already mid-July! With summer being halfway through I've been finding myself waiting to start building some more free resources when everyone gets back from vacation... But, I thought what the heck, since I've personally been enjoying a couple more drinks on the patio, eating a....

07/12/2022

27 ⁣⁣🎈
⁣⁣
⁣⁣
When deciding what I wanted to do with my life, I always felt this uncomfortable heavy burden of needing to decide yesterday; what I was going to be spending my precious time on, and how I was going to “Serve” the big man. ⁣⁣
⁣⁣
Going through the ringer of back-and-forth university for 7 years, on-going personal training, Group-class teaching, and even the car industry, it all led me to where I am now. ⁣⁣
⁣⁣
I took a giant leap of faith and started my own business almost 2 years ago now. And couldn’t be happier with my decision.⁣⁣
⁣⁣
Have you ever been asked; “what do you do for work” right in the beginning of a conversation?⁣⁣
⁣⁣
And feel like this question is both belittling and confining. ⁣⁣
⁣⁣
Identifying what you do can take away from the person that you are behind your occupation. ⁣⁣
⁣⁣
I bring this up because personally I've felt like I’ve had to “be something” or have a particular “title” in order to be socially accepted. ⁣⁣
⁣⁣
I want this to be a reminder that you can do whatever you want in this life.⁣⁣
⁣⁣
I’ve come across a very pivotal novel recently, that gave me a new perspective.⁣⁣
⁣⁣
“Social media can be / is “essentially a giant machine for persuading you to make the wrong choices about what to do with your attention, and therefore with your finite life, by getting you to care about things you didn’t want to care about,” ⁣⁣
⁣⁣
It’s easy to be always on the search for something more, another job that pays more, another partner that may suit your needs better or that you’ll connect with more, or another life that would be the “ideal” one. ⁣⁣
⁣⁣
For as long as I can remember, I’ve been pulled by society's gravitational lure towards accomplishing arbitrary “wins” and reaching a higher “status”. ⁣⁣
⁣⁣
I’m finally realizing that I have all that I'll ever need right now. ⁣⁣
⁣
A roof over my head, friends in which I trust and love, and family to spend my small amount of time on this earth with.⁣
⁣
My new business. I am so excited to be growing it as much as I possibly can! To have such incredible team members working alongside me, having our community grow, and fulfilling our purpose together.⁣
⁣
Continued in comments⬇️

07/12/2022

“𝐈 𝐝𝐨𝐧’𝐭 𝐜𝐚𝐫𝐞 𝐡𝐨𝐰 𝐈 𝐥𝐨𝐨𝐤, 𝐈 𝐣𝐮𝐬𝐭 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐟𝐞𝐞𝐥 𝐠𝐨𝐨𝐝 𝐚𝐠𝐚𝐢𝐧” ⁣
⁣
When Elizabeth came to us she had been suffering from chronic energy deficiencies, sporadic mood swings, and constant binges. ⁣
⁣
She was also sick of trying to lose weight on her own for years after having her first beautiful child. ⁣
⁣
Elizabeth may be just like you are now … ⁣
⁣
She was counting her calories, and eating what an app told her to eat (which was 1400 calories a day), running around constantly, making it to the gym when she could muster up the energy to do so, and dealing with frequent food-binging periods. ⁣
⁣
Just like a lot of women we work with, it's often the strategy they are using that’s keeping them from getting to their desired goal. ⁣
⁣
Elizabeth couldn't believe what we had to tell her. ⁣
⁣
“Slow-down” ⁣
“Let’s take out ALL the exercise you’re doing and focus on a sleep first”⁣
“Let’s ONLY hit the gym 3 x a week” ⁣
“We are going to add more foods into you day-to-day” ⁣
⁣
A lot of the time people always think “I need to eliminate X” when it comes to losing weight, and more is better when it comes to exercise.⁣
⁣
Although this may be true… It is not sustainable. ⁣
⁣
The Real goal is to find how you can eat more of what you love while losing weight,and move in a way that makes you feel best with yourself and with the time you have.⁣
⁣
We have now found the “𝐬𝐰𝐞𝐞𝐭 𝐬𝐩𝐨𝐭”⁣
⁣
She finally feels vibrant again on a regular basis. Her energy is night and day different, her skin is the best it’s been in years, and she couldn't be more happy with the impact this has had with her family.⁣
⁣
Oh, and yes she is down 14 lbs since we started BUT that is simply a bi-product of finding a way to live a“healthy lifestyle” that comes easy to her. ⁣
⁣
⁣
Life is about constant choices. But, there are Choices that give us freedom. ⁣
⁣
⁣
It’s given Elizabeth the freedom to play with her kids more, spend time with friends without feeling drained of energy, and the confidence that her body and mind are working in healthy harmony. ⁣
⁣
Here’s to the incredible work we’ve put in thus far. ⁣
⁣
Keep crushing it.⁣
⁣
1% Better Every Day

07/05/2022

Let me be honest for a second…⁣
⁣
I don’t always have motivation… ⁣
⁣
I do not always have motivation to hit the gym every day. ⁣
⁣
Or even making the time to make home made meals. ⁣
⁣
But as much work as it may seem, it is simply something I do now. ⁣
⁣
The beautiful thing is, I don’t even have to think about it anymore. ⁣
⁣
⁣
Like I just said, “it’s just something I do now”.⁣
⁣
⁣
How?⁣
⁣
⁣
Because it is something I've done for years and ⁣
years.⁣
⁣
⁣
I don’t have to think about going to the gym, I just do, I don’t have to think about cooking healthier, I just do. ⁣
⁣
⁣
Why?⁣
⁣
⁣
Because I want to live a long healthy life. And realizing that we all have finite time makes it that much more crucial to take care of my body & mind now. ⁣
⁣
⁣
I want to feel lively 365 days of the year.⁣
⁣
⁣
I want to feel confident in my own skin.⁣
⁣
⁣
I want to be able to have kids later on in life and not worry about being able to keep up with them, or worry about missing their wedding day, and so on….⁣
⁣
⁣
When it has been a long day and you don’t feel inspired to go and get those “hard things” done you have to remember you 𝘗𝘶𝘳𝘱𝘰𝘴𝘦. ⁣
⁣
⁣
My purpose is a long, healthy, and capable life.⁣
⁣
⁣
⁣
Yes I know… doing these things is not always going to be enjoyable let alone easy… ⁣
⁣
⁣
But in the long run you are going to thank yourself for taking care and investing in the best instrument that you have - your body.⁣
⁣
⁣
So, when it comes to prioritizing your health and wellness, understand that motivation is not always going to be there.⁣
⁣
⁣
But, when the motivation isn’t there, just remember who you are and your purpose behind it all.⁣
⁣
⁣
1% Better Every Day.

06/30/2022

Thoughtful Thursday! -

Thoughtful Thursday DO you ever have those weeks...  Where every day you feel like you just keep getting more and more added to your plate as you're crossing your "check-lists" off and finishing up that big project. Personally, it was definitely one of those weeks  But, what I've come to begin pra...