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Jana Rose Fitness

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Jana Rose Fitness

Personal trainer based in Thanet Kent. Follow my instagram for workouts, healthy m

26/05/2024

Back in my happy place ☀️🌊🏄🏽‍♀️

13/05/2024

The Huntsman Standard Triathlon 2024 😎
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What an amazing day!! ☀️🏊🏽‍♀️🚴🏽‍♀️🏃🏽‍♀️‍➡️ I completed my first ever triathlon with my mum and my cousin. Not only was it my first triathlon after only 3 months of training but it was also a standard (Olympic) distance rather than a sprint distance which you would normally start with🤣 my aim was to get under 4 hours and I made it in 3.23 which I’m super happy with! Lots of work to be done, especially on my swim but now I know what to put my focus on 💪🏽 next up is a local race in Whitstable in July (the oysterman) which is a sprint distance so training will be more focused on improving my 5k time and sea swimming. Thank you to everyone who wished me well and supported me through the race, it really was so special competing with family❤️(it’s very fitting this side of my family’s surname is Hunt🤣)

08/05/2024

Busy busy week for me this week, Monday-Friday shifts plus full diary of clients not to mention prepping for my first ever triathlon on the weekend 🏊🏽‍♀️🚴🏽‍♀️🏃🏽‍♀️‍➡️
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I know first hand how busy life can get and sometimes it feels impossible to fit being active as well as healthy eating into your day! However it is more than possible through time management and preparing in advance. This is something I will guide you through when coaching with me, even if you have a super busy lifestyle we will find a way that works for you and still get results!
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Click the link in my bio or DM me if you are interesting in working with me either in person or online 🙌🏽
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27/04/2024

Swipe for a weekend reminder ➡️
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Now this doesn’t mean don’t go out and enjoy yourself but bear in mind alcohol/soft drinks can add up to loads of empty calories and takeaways/eating out can amount to your whole daily calorie allowance in one meal.

My top tips if you are in a calorie deficit are to:

1. swap your drinks for lower cal options and go for singles instead of doubles e.g. Pepsi max, single gin and slimline tonic, single rum and Diet Coke etc.
2. Drink less, so enjoy yourself but not to the point you’re hungover and will spend the next day eating crap
3. Look through the menu for lower calorie options or skip starters or dessert. I’m not saying eat the salad but if there’s two things you like the look of choose the one that’s lower calorie
4. If you know you’ve got an event on the weekend that will be high calorie, save some extra calories during the week e.g. 100cal less a day=500 calories saved by the weekend!
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09/02/2024

Training is feeling gooood atm 🤌🏽
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Glutes, hammies and back followed by 20 mins kickboxing on the bag 🥊
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23/09/2023

So many people believe to get in shape and be fit you have to devote your life to the gym, going 7 days a week and putting yourself through extreme dieting cutting out carbs etc. This is not the case! Most people are best off resistance training 3-5 times a week and adding some cardio of choice e.g. cycling, hiit, walking. And for nutrition, focus on calorie and protein intake as well as getting in plenty of veg and fruit, rather than cutting out foods you enjoy and having an all or nothing approach.
If you go for the extreme approach of crash dieting and super intense programmes to get quick results, chances are you’ll burn out or give up and end up back where you started. Whereas if you go for a more consistent, long term approach you’ll find it becomes habit and you’ll get results that are sustainable.
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If you don’t know where to start and want to get results that are sustainable fill out the enquiry form in my bio for online coaching and we can get you started!
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20/09/2023

2020 vs 2023
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My top tips for getting results like mine from experience are:
1. You need EAT, living off cereal bars and salad isn’t going to cut it (trust me I’ve been there 🙄) you need to eat lots of protein, carbs and fats and ideally be in a calorie surplus.
2. Train PROPERLY, I’m talking lifting heavy weights with good form and progressive overload, not bodyweight glute bridges and going on the stairmaster. If you’re not sure of what to do get a PT or online coach who can programme for you.
3. Give it TIME, yeah sure you can get these results in less than 3.5 years (I’ve wasted a lot of time making the mistakes so you don’t have to 😉) but it will take more than an 6 week programme!
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I’m opening up 3 spaces for online coaching in October!! DM me ‘OCTOBER’ if you want results like these and I will give you more information!
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12/09/2023

My favourite part about my job is getting positive feedback from clients 🤩 making people feel stronger, happier with their body, healthier and more motivated through personal training and online coaching is why I do this! 💗
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01/08/2023

Throwin’ shapes
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I’ve recently started doing weekly pole classes and whilst it has been super challenging I must admit my strength that I already have from the gym has hugely helped me! Weight training is not just for looking good- it can help make hobbies and everyday tasks easier e.g. specific sports, bouldering/rock climbing, pole, activity days out (such as ninja warrior), lifting your shopping bags, lifting objects at work, handling your pets and even playing with/picking up your kids/grandkids!
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If you need guidance with getting fitter and stronger in the gym (or even at home) drop me a message or fill out the enquiry form in my bio.
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Online coaching spaces available as well as very limited personal training at
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27/07/2023

1. Doing 3-4 exercises on your glutes 2-3 times per week is far better than smashing them to pieces with 6-10 exercises once a week or training them 4-6 days a week. This is so that you can work them to their max over a few exercises rather than give half effort over many and to also have enough time to recover and repair muscle in between sessions.
2. Don’t waste your time on stair master kickbacks, body weight glute bridges or the latest new exercise on TikTok- stick to the basics (squats, RDLs, lunges, hip thrusts, split squats, step ups etc.)
3. Make sure you are increasing the intensity of the exercises week on week e.g heavier weight, more reps, more time under tension etc.
4. For optimal results for muscle growth you want to be in a calorie surplus, however you can still grow your glutes at maintenance calories it just might take longer.
5. You want to be aiming for roughly 1.4-2g protein per kg of body weight daily.
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14/07/2023

Have a great weekend 👊🏽🤍
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17/06/2023

Happy Saturday 😎
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