J&N Performance

09/01/2024

September 1st!
New beginnings. New school year, new season, and for me this month marks one more year around the sun.
A wise man once said: excuses make today easy but they make tomorrow hard. Discipline makes today hard but it makes tomorrow easy.
I am accepting 3 new coaching clients this month- 1 spot has already been filled.
I’d love to help you take control of your heath- you will never regret making your health a priority✨🩷💪🏻

06/14/2024

Not letting my kids bday celebrations knock me off track 💪🏻 it’s possible, when you stay consistent!! Let me show you how 🌟❤️

06/12/2024

🌟protein waffles
 every day I get stopped and asked what I eat/ what I do for workouts in order to maintain the leanness and muscle that I have; here is just a small example.
These are the perfect breakfast, snack, pre- workout fuel or really anytime you’re hungry and don’t wanna grab your kids snacks. I always keep them in my fridge. I top with whatever fresh fruit I have on hand and sugar-free maple syrup. I also drizzle almond butter if I’m feeling frisky. 
💪🏻reach out if you’re feeling like you’re struggling with nutrition and need a kickstart or a plan to get you on the right track! My clients feel so much more comfortable and confident with their nutrition knowing I’m keeping them on track. I know it can be hard, I’m here to help!

1 mashed banana
2 whole eggs
1 tablespoon Chia, seeds
2 scoops protein powder
1 tbsp sugar-free syrup
Splash unsweetened vanilla almond milk
1/4 cup low-carb waffle/pancake mix

06/03/2024

My 6 AM leg blast today with the beautiful Aja Page Hill:
👉🏻 super set leg press with lying leg curl 4 sets 12 to 15 reps each
👉🏻 abductor/adductor machines (as I’m
Told aka crotch blaster 3000) superset with leg extension 4 sets 12 to 15 reps each- on the last rep of every set, we did a 10 sec hold
👉🏻 Smith machine sumo squats, 4 sets of 12 pause at the bottom of each rep for 1-2 sec
👉🏻 walking lunges 4 rounds 15 strides per leg holding the heaviest dumbbell you can manage
👉🏻2 sets plie squats, slow and controlled on the way down, 15 reps

I dare you to try this on your next leg day and tag me!! i’ll be cheering you on the whole time I promise and you’ll feel so good after you’re done
😈😈👊🏻
 (this was more of a quad focused, strength type workout. I do two leg days each week- one quad focused, one glute focused🤌🏻)

06/01/2024

05/31/2024

Happy Friday!! As a reminder, please give my business page a like and follow. I am branching out on my own and taking on new clients - virtual and in person. I’d love to help you on your fitness journey💪🏻

https://www.facebook.com/profile.php?id=100094936634933&mibextid=LQQJ4d

I’m Jillian! Boy mom, health & fitness coach. Consistency, balance, discipline. Journey starts here!

05/31/2024

Good morning! Here’s a simple exercise to do that will work your tricep (the back of your arm where women tend to hold flab A.k.a. the wave jiggle- no one wants that)
 tricep, single arm cable kick back. Can easily done be done with the resistance band at home. Try 4 sets of 12 to 15; hinge at the elbow, keep the top of your arm parallel to the ground and squeeze those triceps. Always use slow and controlled movements. Happy toning🤌🏻💪🏻

05/30/2024

Sooo I’m going to show you how to organize a 3,4,or 5 day body part training split. This can be done in your home if that’s where you like to work out, or any gym that you choose.
so take a look below, figure out how many days a week you can dedicate to working out (NO Judgment I promise, I’m proud of you for putting in the time!) tie up your shoelaces, and hit the ground running.

If you have 3 days to work out :🏋🏻‍♀️
*workouts should be longer - one hour
Day 1 : arms (bicep/tricep)/ chest & 10 min abs
Day 2 : legs
Day 3: back/shoulders/abs

If you have 4 days to work out 😈
Day 1: bicep tricep/abs
Day 2: legs/abs
Day 3: back/chest
Day 4: shoulders/rear delts/abs

If you have 5 days to work out 🥳🤌🏻🤌🏻
Day 1: bicep, tricep/ abs
Day 2: legs
Day 3: shoulders/chest
Day 4: back/rear delts/abs
Day 5: 25 min glute focused work/ 10 min abs/ 15 min stretching session

05/29/2024

For all my dairy free/keto friends this brand is amazing!

05/28/2024

One cup cottage cheese, two whole eggs, salt, pepper, garlic powder; blend everything pour into a parchment lined baking sheet and bake at 350 for 45 minutes. Use for your lunchtime wraps!!

05/14/2024

My big back day program 👇🏻
3x15 TRX band pull ups ; 5×10 heavy single arm seated stretch cable row. 5×10 dual handle cable lat pull down; 3×12 plate loaded low row. 4x10 neutral grip cable pulldown 4x10 dumbbell underhand wide row. 3x10 dumbbell bent over rear delt fly

Try it and tag me 🤌🏻💀🔥💪🏻