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During my time as a fitness trainer and accountability coach, I’ve seen more than my share of trainers married to a specific and rigid approach for all their clients, and influencers touting extreme diets, supplements and exercise programs, even at the expense of your health and well-being.
If you decide to work with me, you won’t be sold “quick fixes” or 1200 calorie diet plans that don’t work in the real world, nor will you find yourself training in the same way a 225 pound man trains in the gym.


My exercise and nutrition programs are designed for women who want to achieve fat loss and health goals in the most efficient and sustainable way possible. I’m big on educating you throughout the process so you’ll understand the whys behind everything we do at JTF. When you know why you’re doing something, you are more inclined to do it! My goal for you is simple – – I want to help you develop fitness and nutrition habits that give you the ultimate control and power over your own health and fitness well being.
If this sounds good so far, grab a cup of coffee and take a look around the rest of my site. I hope you find my content valuable and my services just what you have been looking for!
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One of the most common things I get asked or overhear in the gym is the dietary myth of eating several times a day to “boost metabolism “ or “fat”.
While the thermodynamics of digesting food may cause a few calories to be burned, it won’t amount to much when it comes to your fat loss goals.
As you will see, I actually suggest it may ultimately do the opposite and make hitting your goals harder.
SWIPE.
Share your experiences below 👇
#dietmyths #eatreallivewell #fatloss #mealfrequency
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This topic of extremes really irritates me, and it’s not just diet-related, as we’re discussing here.
I’ve seen it play out in the exercise world throughout my entire career.
Those who advocated no cardio 10 years ago are now logging hours of Zone 2 training, and the ones who pushed only strength while demonizing yoga are now touting yoga mats.
The examples are endless.
🤦♀️🤦♀️
My suggestions to you are:
1 Do what you love! I don’t care what someone tells you—if you like eating or training a certain way and it’s working for you, keep doing it, despite the latest trends.
2 These gurus and experts are just people, and they can—and do—change their minds! Don’t succumb to their dogma when they might flip tomorrow, as we’ve seen in the slides I posted above.
3 Just remember, balance is key in all aspects of life. I have yet to conclude that an extreme is the right approach for anything.
Common sense, y’all—
you have it.
Use it.
Trust yourself.
Eat some carbs. 😉
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How often do you make those small compromises that, in totality, lead you down a path of self-destruction?
🌟🌟
Your body keeps score of every choice—so you should, too.
⭐️⭐️
It doesn’t forget the handful of M&Ms you grabbed, or the cookie you received from a coworker.
It remembers when you forgot your lunch and opted for takeout instead.
It notes the evenings you chose the couch over a walk after work,
the glasses of wine you poured to “destress,” and the weekends you went off the rails because you felt you “deserved it.”
We become what we consistently choose, even when each decision feels insignificant.
#fatlosstips #fitness #accountability
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RANT.
Stop the madness.
Can we please go back to common sense?!
#squats
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Rant.
I have been observing some influencers promoting junk food and aggressively presenting it to us, encouraging others to do the same.
“Misery loves company” is all I can think.
I am not opposed to consuming ultra-processed foods, and I do eat them myself, but I also recognize that I would be better off if I could eliminate them.
Use common sense!
You know that eating as many whole foods as possible is your best option.
Do not be influenced by the hype or marketing schemes.
Obesity is not just genetic; it is also cultural.
We face an epidemic of inactivity, modern technology, instant gratification, and hyper-palatable foods.
Once you recognize the problem, you can change it!
That is powerful.
You have control.
Do not let anyone distract or confuse you.
Start trusting your instincts.
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The latest talking point is progressive overload, and for good reason.
I get it—for far too long, women especially were afraid to push themselves with weights and thought they would get their dream body through hours of cardio.
But geez, I think we’ve jumped the shark.
It seems every influencer and every “expert” talks about progressive overload as if it’s THE ANSWER.
Like everything in life, it’s never going to be just one thing.
Progressive overload is great, but there will come a point when you can’t possibly lift more… then what?
Only focusing on progressive overload also leaves a lot on the gym floor.
What about how well you move?
What about keeping your body mobile and less constricted (if you only lift heavy, you will become stiff)?
What about teaching your body to produce and absorb force?
How about training your core so you’re not coning out your lower abs, which creates leakage and pelvic floor dysfunction?
You want a well-rounded and balanced program.
Stop chasing fads.
Stop chasing Instagram exercises.
Start thinking critically and all-encompassing.
💪
If this type of training is at all interesting to you, let’s chat! Send me a DM.
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In today’s environment, maintaining a healthy weight requires intentional effort amid pervasive challenges.
👉🏻Advances in technology have tethered us to screens—whether for work, entertainment, or social connection—fostering increasingly sedentary lifestyles that limit natural physical activity.
Coupled with the convenience of on-demand food delivery and an abundance of ultra-processed, calorie-dense options, it’s all too easy for excess calories to accumulate unnoticed.
💣Without consistently monitoring your dietary habits and calorie intake, gradual weight gain becomes the likely outcome.
Take proactive steps to prioritize your well-being—your long-term health depends on it.
Link in bio.
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The dangers of weight cycling.
Did you know ??
Weight cycling, commonly known as yo-yo dieting, involves repeated episodes of intentional weight loss followed by unintentional regain.
We know it may pose greater health risks than maintaining a stable, albeit higher, body weight.
Are you putting body at risk by losing and regaining the same 5 to 20 pounds?
Swipe for compelling reasons to STOP the yo-yo dieting and start creating life long healthy habits to maintain a healthy weight.
Are you ready to jump into eating real food with real health habits that will fit your life ?
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