Janey Debus Fit

Janey Debus Fit I provide 1:1 daily coaching to build sustainable habits together through my signature 3-phase method,
The Balanced Body Blueprint.

Take charge of your health

Feel strong, focused, and capable

Be leaner, energized, and confident in your body

Trust me, I know it’s hard. Life is crazy. Working full time, being a mom, wife, daughter…it’s a lot. But that doesn’t m...
09/02/2026

Trust me, I know it’s hard. Life is crazy. Working full time, being a mom, wife, daughter…it’s a lot. But that doesn’t mean my goals aren’t important.

I’m not telling you that you need to want the same things as me, but I am saying that if you DO have fitness goals, how you live day to day is moving you closer or further away from those goals.

If you don’t have what you want, something in your life needs to change to move you towards those goals.

That’s not a life overhaul. It’s picking one habit at a time until one day you look back and realize that your lifestyle is completely different.

And that’s exactly what I help women on every day in my 1:1 coaching program. So if you want a free lifestyle audit and strategy call, comment GOALS and let’s chat 🩷

Xoxo,

Janey

09/01/2026

Introducing The Consistency Kitchen, because no one wants to answer, “What’s for dinner?” every night.

As a mom of 3 I know that some nights you just have nothing left to give.

But you can reduce the mental load with a month of family friendly dinners, grocery lists and directions at your fingertips.

If you want to feed yourself and your family easy, tasty, high protein dinners comment MEALS to try out The Consistency Kitchen today.

Your mental health will thank you 🩷

Xoxo,

Janey

08/29/2026

People idolize intuitive eating, but most of us would let our intuition lead us to a pint of ice cream.

After doing this for a LONG time I’ve learned that nutrition is built on reps…just like anything else.

When you see what foods you put in your body, what portion sizes look like, and notice how your body feels over a long period of time you start to internalize that patterns.

If you find yourself gravitating to the same meals when you’re tracking, there’s no reason to overhaul your diet when you’re not tracking.

I also know that a lot of people can have anxiety over not tracking for the first time after they’ve finally lost weight.

You have to prove to your nervous system that you can trust yourself. Show it that even when you aren’t tracking, you will still choose to nourish your body.

And a good guardrail is to just keep an eye on the scale. Yes, fluctuations will happen, but set guardrails on when it might be time to reset your habits again.

You can lose the weight AND you can keep it off for good.

It just takes practice.

If you need any help, let me know and I’d love to chat 🩷

Xoxo,

Janey

I wanted one place to manage all of my health and fitness goals, but I couldn’t find what I was looking for.So I built t...
08/28/2026

I wanted one place to manage all of my health and fitness goals, but I couldn’t find what I was looking for.

So I built the Balanced Body Blueprint app to be your one stop shop for all things health and fitness. From planned workouts, nutrition tracking, community and more, it’s been a game changer for my goals.

If you want to check it out comment BALANCE and I’ll send you a two week free trial.

Xoxo,

Janey

08/28/2026

I’ve tried all of these macro splits and change them up depending on what season I’m in at the time.

While I naturally fall into a pretty balanced macro split I definitely have seasons where I will utilize either high carb or low carb depending on what’s going on in my life.

I’m not here to demonize your choice. I’m here to help you reach your goals. If you have your protein and your calories locked in, you’re already in a great spot.

If you have questions about the macros for your body and your goals, comment GOALS below and I’d love to chat 🩷

Xoxo,

Janey

Where are my back of the pack ladies?I’m sure you’ve heard the same passive aggressive comments.But if I quit every time...
08/27/2026

Where are my back of the pack ladies?

I’m sure you’ve heard the same passive aggressive comments.

But if I quit every time my feelings got hurt, I would have stopped running a long time ago.

What’s the most unhinged comment someone has said to you about running?

08/27/2026

Try these prompts to make food tracking while you’re out a little easier 🩷

single meal:

Estimate the macros for this meal based on the photo and any details I give you. Give me one single best estimate, not a range, for calories, fat, carbs, fiber and protein. Account for visible sauces, oils, toppings and portion size as best you can. If I send a before-and-after photo, estimate what I actually ate rather than the full portion.

Full day:

I’m on vacation and want to loosely track my nutrition without weighing everything. Keep an ongoing food log for me throughout the day. Each time I send a photo or description of food, estimate one single best number for calories, fat, carbs, fiber and protein, then add it to my running daily total. Use any restaurant name, menu description or portion details I give you to improve the estimate. If I send before-and-after photos, estimate what I actually ate. When I ask for an update, show my current totals and how I’m tracking toward my calorie and protein goals.
My daily targets are: ___ calories and ___g protein.

As soon as you find out there’s a baby in there, your body is no longer your own. Between cravings, aversions and sleepl...
08/26/2026

As soon as you find out there’s a baby in there, your body is no longer your own. Between cravings, aversions and sleepless nights you and everyone else is very aware that you’re hosting a little human 😅

But after the baby arrives, people expect you to go right back to normal. But nothing is normal. Even if this isn’t your first baby, every additional fundamentally changes your life.

And that 4th trimester is no joke. Sleep deprivation, breastfeeding and a lot of physical healing (hello, 3 c-sections) is anything but “normal.”

That first year takes everything out of you, and trying to claw your way back to just feeling like yourself again can feel like an impossible task.

But it’s not. It might take longer than you think and be harder than you can imagine, but you can do this. Not because society expects it, but because you deserve to feel strong and capable again.

If you’re a new mom, I’m PROUD of you, because this ish is HARD.

And if you want support, my DMs are always open 🩷

Xoxo,

Janey

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85142

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