J&D Health, Fitness, and Beauty

J&D Health, Fitness, and Beauty Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from J&D Health, Fitness, and Beauty, Personal trainer, Gardner, KS.

We offer a wide range of Health and Beauty services, from certified personal training, nutrition plans, as well as esthetics services, such as waxing, facials, etc...

06/22/2021

Official site is up!

- lesson for today : REWARD YOURSELF--Now, notice, I'm not saying "have a cheat day". I dont believe in cheat days any...
06/12/2021

- lesson for today : REWARD YOURSELF
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Now, notice, I'm not saying "have a cheat day". I dont believe in cheat days any more. For most, they are to much of a slippery slope. The number of times I have said "oh I will have a cheat meal today" and then I end up not tracking my macros and eating like crap all day. However, that doesnt mean you cant reward yourself with great tasting food. You just have to make sure you track it like everything else, and dont go crazy. If you go a couple hundred calories over your goal that day, that's OKAY. Remember that this is a lifestyle change. And it is impossible to stay 100% perfectly strict all the time for the rest of your life. Its just not sustainable. So instead, be smart about what you eat and ALWAYS TRACK IT.
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-- burger with bbq sauce, cheese, and spinach. -- : 42g : 22g : 40g--   ...
06/10/2021


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burger with bbq sauce, cheese, and spinach.
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: 42g
: 22g
: 40g
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: Incorporating variety--When youre on a diet, you tend to eat a lot of the same stuff on a daily basis. It's not nece...
06/09/2021

: Incorporating variety
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When youre on a diet, you tend to eat a lot of the same stuff on a daily basis. It's not necessarily a bad thing, but it can lead to things getting boring very quickly. For example: when we go shopping for our groceries, we typically buy around 15lbs of chicken and 5lbs of carne asada. These meats are healthy and something that is easy to just throw in the pan and pair with some veggies and be done. Well, we were tired of eating the carne just fried normally, so we found a recipe for Bistec a Caballo. (Which turned out great btw). Dont let yourself get tired of food, because you will fall off your diet shortly after.
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If youre like me, you grew up being told that was "healthy". 🙄😒 One of the BIGGEST freaking lies in the food world. In...
06/08/2021

If youre like me, you grew up being told that was "healthy". 🙄😒 One of the BIGGEST freaking lies in the food world. In fact, I was raised to believe that in general were all really healthy. Now, in a way, yeah sure, because they are "healthy fats". But they are TERRIBLE for dieting. This discovery was a huge disappointment to me, because I looooooooove peanut butter. But thanks to my recent binge of videos, I learned about this product...
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FREAKING. GAME. CHANGER.
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Just add water and BOOM. Tastes literally exactly like peanut butter, but with like 70% less fat. It is now a viable option for a late night snack. You dont have to cut out all of your favorite foods if you are changing your food habits. All you need is healthy alternatives.
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was Alfredo made with a lower fat sauce, and protein+ noodles. I keep tellin' y'all, eating on a macro-conscious ...
06/08/2021

was Alfredo made with a lower fat sauce, and protein+ noodles. I keep tellin' y'all, eating on a macro-conscious diet is the only way to maintain a healthy long term lifestyle change, because it still allows you to eat yummy foods like this.
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: 53g
: 72g
: 14g
Calories : 604 kcal
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As a client of ours, whether it be personal training or nutrition, we will offer you help with prepping your meals! In s...
06/07/2021

As a client of ours, whether it be personal training or nutrition, we will offer you help with prepping your meals! In some of our packages, we will even come out to your house and with you! is by far and away the most important thing you can do on your weight loss journey to keep yourself in check. Why do so many of us fail at diets? Well, as the saying goes "failing to plan is planning to fail". Dieting is already hard enough. If youre at work and didnt bring lunch with you, what are you gonna do? Either you will starve and just not eat, or you will run to a fast food joint near you and eat crap. Its a lose-lose situation? You might think "but why? If I skip lunch, im not using up those calories so it helps my weight loss!". Uhhhhh huh 😒 And when you get home, starving, what are you going to do? Are you going to go stand in the kitchen for half an hour and prepare a healthy meal? Nope. Youre going to reach for the chips in the pantry.
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--I swear that I dont only eat wraps 😅. I'm just obsessed with these that are only 50 cals each 🤯. This wrap was lite...
06/06/2021


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I swear that I dont only eat wraps 😅. I'm just obsessed with these that are only 50 cals each 🤯. This wrap was literally under 400 calories. And yet I feel full! I could have another entire wrap and still be under my calorie goal for the day!
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: 348 cals
: 49g
: 18g
: 13g
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-- yourself doesnt work. dont work. and dont work. There is only one way to lose weight. And that is to eat in ...
06/06/2021


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yourself doesnt work. dont work. and dont work. There is only one way to lose weight. And that is to eat in a caloric deficit. The best way to eat in a caloric deficit is to eat healthy food that is low in calorie in large quantities. If you stuff your stomach with 2 lbs of salad, you wont have room for that bag of cheetos. If you eat 2 bowls of high dietary fiber oatmeal for breakfast, you will be less tempted to stop off at McDonald's for that breakfast sandwich on the way to work. If you eat a big healthy breakfast, you will be energized enough to make it through the day without having to run to starbucks for those insanely unhealthy drinks.
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--I LOVE wraps. I have always loved eating them for as long as I can remember. One of my favorite things to eat in a wr...
06/06/2021


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I LOVE wraps. I have always loved eating them for as long as I can remember. One of my favorite things to eat in a wrap is breakfast food. Breakfast burritos are my S**T. But they are pretty dang unhealthy for how I like to eat them. But I have finally cracked the code to a and with minimal calories.
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The filling is called "Calentado", which is a breakfast food that generally involves leftovers from the night before mixed with (fried tomato and onion) and . I added some for volume, truffle hot sauce, Queso Fresco, and left over lean ground beef. This incredibly filling meal still clocked in at under 600 calories!
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Calories: 544
: 48g
: 51g
: 18g
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wraps for -- When it comes to , I dont really care to eat desserts or sweets. When I want to myself, I will do so ...
06/05/2021

wraps for
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When it comes to , I dont really care to eat desserts or sweets. When I want to myself, I will do so by buying myself a fat steak. A lot of people know that steak is far from a "healthy" option when it comes to choosing foods that are low in calorie density, but this is where knowing your macros, and tracking your calories can come in handy.
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First off, I did a few things to lower the potential calorie amount in this wrap. For example, this high fiber only has 50 calories. A typical tortilla has 200 calories. For "sour cream", I used 0% fat yogurt. Tastes similar enough and saved me around another 100 calories. I also added a crap ton of salad to help fill me up so I didnt feel like eating again tonight. And that only added 20 calories. I also was sure to trim all of the fat off of the steak, and didnt baste it in butter as i normally would.
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Im not gonna lie, even with all of the adjustments, this was NOT a low calorie wrap. All said and done, it came out to about 750 calories. But I had 1000 left for my day, so I was able to fit it in my day. I do NOT recommend doing this often, but if you can fit your favorite food into your diet for a day here and there, DO IT. It makes it much easier to stay eating healthy for the rest of your life if you allow yourself some flexibility.
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As the saying goes, "two things can be true at once". Is it true that tracking your macros is absolutely the best way to...
06/05/2021

As the saying goes, "two things can be true at once". Is it true that tracking your macros is absolutely the best way to lose weight, gain muscle, and have the healthiest and most balanced diet? Yes! However it is also true that the only way to lose weight is to be in a calorie deficit, regardless of your macros. A lot of people are looking for the secret formula to weight loss, but the reality is that the only way your body will change is through CICO (calories in, calories out). Macros will help optimize the WAY you change your body, but CICO is how you will ultimately lose or gain any weight.
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Gardner, KS
66030-66031

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