Jtab Training LLC, 3399 S County Trl, East Greenwich, RI (2026)

10/25/2025

If you are super honest with your efforts....

Nutrition is super dialed in and not seeing results you want? Could be hormones..

Training is super intense, recovery is good, could be nutrition or hormones that is off...

Hormones up to s***f (with bloodwork to prove it), could be lack of consistency or nutrition.

I could go on and on, but you get the point...

It's the holistic approach that is needed for optimal results.

Sleep and tons of stress is in there also, don't think it's not important.

Not until I got my hormones checked and dialed in and hired a nutrition coach, did I get the Superhero Physique I have always wanted and pined for. My hormones were in the tank and I was even lying to myself about nutrition (and I'm a Coach as well !!) I got on TRT (another post I will explain that further), got my carbs and fats dialed in. The lifting consistency is super easy for me, I'm a gym rat by nature.

You can have it also if you follow science and physiology rules. I can help guide you to your dream body, just have to be willing to follow the plan. And no, it doesn’t mean you can have a free for all cheat weekend every weekend. It means you need to hit all your workouts (95% of them), hit your nutrition 95% and manage your high stress life anyway you can.

It means you do have to go all in. That shouldn't scare you away from doing it. It should welcome the challenge. What if you started to go all in now, by Spring and Summer people wouldn't recognize you abd would be praising your hard work.

It feels good to feel good about yourself.

Reach out, start that Superhero Journey!

10/21/2025

You can either do hard s**t in the gym, get strong(er), more resilient and your everyday life gets easier (going up and down stairs, moving heavy objects at home)...

Or you can always complain about how hard those tasks are at home all the time. Choice is yours.

Hence the JTab motto, Life Is Heavy, Get Strong!

When you want your life to be easier, come train here at JTab and watch your life get easier and more enjoyable. And you will be able to do more fun things without injuring yourself.

Are Bulgarian Split Squats enjoyable or "easy"?? Nope. Do I know it will help me as I age?? Yup!!

Do the hard s**t in the gym, it will pay off tenfold for your life!

Video of my badass Coach doing a hard core drill to strengthen his core (maybe just to keep up with his sons in golf, 😄).

Find your why, come train with us!

10/14/2025

"Do or do not, there is no try"

If you're trying to lose weight but not being successful, are you really going all in? Are you really tracking every morsel of food you put in your mouth? Are you getting bodyweight in protein every single fu***ng day? Are you working with a Coach that will tell you all the incidentals, the macros to hit?

Listen, I'm the first person (me and all the other great Coaches out there that are worth a dam) to tell you you don't always have to trying to lose weight. Nor SHOULD YOU BE!! Yes, read that again please. I'm serious..... not every single second sbould be "lose weight mode". Your body, your heth, your HORMONES will thank you.

Part of the year learn to be ok with and actually enjoy building some hard earned muscle mass, or set a PR in your favorite lift(s). It makes strength training wayyyyy more enjoyable!

But when the time comes that you can and want to commit to it, you kinda have to go all in and do it right. It will get accomplished way faster, way better (hello gain/maintain muscle mass and actually lose fat primarily).

Listen to Yoda, there is no try. You either are doing the dam thing (Yoda actually swears sometimes 😄 🤣) or you are just trying to maintain a weight or even gain muscle mass at a particular time.

Yoda was right all these years...

Down below im re-working my squat (from an injury) and trying to get that number up. It makes it fun getting to to the gym each week k owing I'm BUILDING, not just "trying to lose weight unsuccessfully ". Give it a try. And the by product, you might actually start loving seeing some new muscle on your body.

Ready to build some strength and muscle mass? Then come see me if you're in my area!! Not local? Ask me to program you for your gym near you.

10/08/2025

Coach Joey here.

At this point we ALL know how valuable and important proper Strength Training is to overall Health and Aging. Nothing and I repeat nothing comes close to the benefits of actual strength training. Yes, walking is amazing but strength training is the real MVP.

As I have dedicated my career to helping as many humans learn proper strength training, I am ready to help YOU and many others!

I am ready to train YOU, all you have to do is reach out and be willing to learn!

I have been nationally certified since Winter 2001 and hold the top Training Certification available, NSCA-CSCS. It is still the Gold Standard in Strength Training where proper form is paramount.

Behind me at the Nook is my good friend and client Chris's artwork. Stop in, get an organic coffee and grab one of his photographs! Support local coffee shops and local artists (he's an amazing photographer and more importantly, an amazing person).

Please share to your local friends and family! Thanks, y'all !

Remember the JTab motto,

LIFE IS HEAVY, GET STRONG!

08/26/2025

Tessa!! She came in to get strong for the end of her HS career, where she was widely regarded as the best player in the state. She just left, ready to crush her first year playing D2 college ball. And JTab can't wait to see how it goes!

It was awesome to see her hard work in the weight room paying off on the court. Loved seeing how strong(her) here big lifts got during her time at JTab, following my programming and then following her college program.

Tessa and I had fun talking dynamics of volleyball. Can tell she loves the sport.

It was awesome to witness her overall growth, not just her strength and skills. JTab grows young adults, not just athletes!

Go rock Freshman year, Tessa!

07/01/2025

Picked the song for a reason.

Liam is an old soul for sure.

Although I get lucky with lots of really great kids coming through JTab, some are just different. Liam is definitely one of them.

From being respectful to the adults in the gym to cheering on all the other kids during their lifts, you don't usually see that . You sure as hell don't see a stud All State Football player (who's going D1) cheer on my non athletes as they go for personal bests. That doesn't happen other places. It does happen with kids like Liam, though. Coaches notice that stuff when it does happen.

Liam definitely put in the work during his time at JTab. He his some great PRs, learned how to lift more effectively and efficiently, and now feels more confident going into his first year D1 program (Go Rhody Rams!).

Thanks for being a great part of JTab, Liam!

And thanks for the Snickers bar as a sendoff treat!

05/24/2025

Want to lose fat and look better for Summer??

It starts and ends with Nutrition!!

Keep heavy weights training in the mix.

Lower (not eliminate) carbs and fats.

Keep protein at your current bodyweight (for multiple reasons)
1) Keep you feeling "full"
2) Keeps muscle mass "fed"

Carbs AND Fats need to be kept in check.

Do this and you start creating the body you want for the Summertime.

And gosh darnit get your steps in!!

Want more detailed plan? Reach out for a Nutrition consult with me asap!!

Plan is simple, ex*****on and being consistent and accountable is the hard part. Let me take the guesswork out of it and help you stay accountable with monthly Coaching. When you have to report your progress and Nutrition to me, we win together, as a TEAM!

Let's do this, Fam!

04/19/2025

Nutrition tip:

Make at least 1 meal a day something you can create in your sleep. Make it macro friendly also.

Example

Low carb option:

Greek Yogurt (if can't do dairy, do Vegan yogurt)

Add a scoop of grass fed Whey Isolate, Egg white Protein

Add chia seeds (fiber/good but low fat)

Add Berry of choice (blueberries are my goto for crazy micronutrients)

Add swetener of choice if you need it sweeter

There ya go. Super high protein, low fat,low/moderate good carbs.

Here's breakdown.

Any questions, please reach out. That's 1 of your 3 or 4 meals a day and already 50+ grams of protein!!

Make sure you get the right yogurt, plain, non fat. The other ingredients are there to make it taste good.

Make your daily nutrtion easy and work for YOU!!

04/09/2025

Why "hire" a Coach or "go to" a trainer and "pay" more than $10/month for a gym membership.....

You walk into said $10/month membership gym with no plan, no idea what you're doing, no goals, no one checking on your form, no one checking in on you after each set, no one making sure you are lifting the right amount of weight and maybe, just maybe the most important, no one making sure you are doing the right exercises for your body, previous injuries, etc.

One on one personal training is all but dead. To hire an established, knowledgeable trainer that's worth a dam is well, well over $100/hour. And the ones that are really worth the private session pricing are well over $150/hour. If you lift 1 or 3 times a week, you are looking at $600-$1,800/month on average.

So what's a person to do that wants guidance, wants to push themselves but doesn't know how to or when to, doesn't know when to pull back the intensity, when to increase intensity or when their form is good or dangerous????

Semi-private training enters the chat (as the cool kids say nowadays). This is THE SYSTEM that gets you as close to one on one private training with the pricing of group training. Everyone in my system gets their own program (template style, I can explain more later), goes their own pace, uses the weights appropriate for them and most important uses exercises that agree with their bodies and injury history.

Semi-private pricing ranges (in Jtab Training) range from $130 to $300 (compare to above quotes of $600-$1,800).

To me (and hopefully everyone else), is a no brainer. There is also a combo (hybrid) or doing a session in person and then programming something for that $10/month gym you can go to. The difference is you will have progressions from me, so you keep getting better.

Here is a pic of me chatting with Fran, discussing his workout and his sets in real time, to make sure everything felt good. It's also a time I can and do explain small tweaks to his form.

Jtab Training, where the community comes to get better, strong(er), more mobile, more athletic! And we have fun doing it!

Contact me to get in and get the "Jtab Experience"!

If you have seen benefits to being

04/05/2025

Let's chat about tracking your macros.

It's probably the only way to "really" know you are in a calorie deficit or not. Yet no one (most people) do not want to do it.
We do lots of things we don't want to do, 'cause we HAVE to do them. Let's start taking your fitness that serious. What happens when you don't pay a bill you don't want to pay? Yeah, nothing good comes from it. (shout out to my friend Jenna for that gem analogy). We really need to start being that serious about our nutrition, what we are putting in our bodies for fuel, for nourishment.

When it becomes a regular habit and you use a great tracking app like Cronometer, it becomes second nature and super easy. It literally takes me all but 2-4 minutes a day to put all my food into my Cronometer. Yes, it does help that I tend to eat the same things each day (as you should also if you are really trying to drop bodyfat/gain muscle mass) I have talked about this before but deems repeating. Eating 2-3 of your 4-5 meals the same each and every day makes your life soo much easier and easy is high demand nowadays.... especially when life is getting "harder".

Download one of the major apps, start really tracking what you're eating, start seeing results. The more accurate, the better (do I really have to say that????????). It's starts with CARING about your health and nutrition!

Reach out when you want some guidance and help!

Nutrition Coaching Info:
Initial Consult - $150
Monthly Coaching - $125/month

Jtab Training LLC

10/25/2025

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