JL Fitness

What's your normal!
Stop saying eating like crap and being lazy is normal.
Stop saying that drinking too much is normal.
Make the daily workout your normal.
Make eating healthy foods your normal.
Make reasonable portion sizes your normal.
Make progress towards your goals your normal.
Make prioritizing yourself your normal.

I'm here to help. Message me to get started

Why not start a new good habit today? You won't regret investing in yourself!

New time slots available.
I have 10 AM. Monday/ Wednesday/Friday open.
Are you ready to prioritize your health and reach your goals?
I'm ready to help!

I reflected on this while on my hike this weekend.
Consistancy is key.
In the winter I hear my people say the weather is too cold to train.
In the spring I hear it is too rainy and muddy.
In the Summer its too hot and buggy.
In the Fall, to many leaves and chores to complete.
If it matters to you, you'll find the time. If not you'll make excuses.
Life it too short for excuses, be consistant, that is where the magic is.

Here's a yummy and healthy snack that I love.
Key Lime Energy Bites:
Ingredients:
1/3 cup almonds
1/4 cup cashews
1/2 cup unsweetened grated coconut
1 cup, about 10 medjool pitted dates
1 tspn coconut oil
Zest from 1 lime
2 tablespoons lime juice
Pinch of sea salt

Place almonds, cashews, and coconut in food processor and pulse. Place that mixture in a bowl and set aside. Place dates in food processor and pulse until paste forms. Add nuts and coconut back into processor and pulse. Add coconut oil, lime juice, lime zest, and sea salt . Pulse until mixed. Form balls and refrigerate :) * you could add a little protein powder to this. I haven't tried that yet.

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To my clients: I am now reviewing your food journals on a weekly or biweekly basis. Please be sure to log your food intake for at least a week if you would like my feedback. *Research shows that logging food is one of the most effective weight loss strategies!

Heads up for my clients! 6 week measurements will be taken next week!

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Did you know that your long runs could be killing your muscle growth?
I love to run, its a great mental escape and it is great for your heart, lungs, and endurance.
But if your not properly eating and you are going hard, you could be burning as much muscle as fat.
Make sure you consider how you are training to reach those goals.
Your diet and your training program must work together and I can help you get a plan that works for you.

https://marathonhandbook.com/how-to-run-without-losing-muscle-mass/ #:~:text=Long%2Ddistance%20runs%20can%20catabolize,muscle%20mass%20in%20the%20quads.

How To Run Without Losing Muscle Mass + 10 Effective Ways To Do So Moreover, even if you are trying to lose weight by running, you likely want to lose fat, not muscle, so many runners want to know how to run without losing muscle mass, or ask themselves, how much should I run to not lose muscle.

This coming week sessions available only Monday 6/24 7:45 am and Tuesday 6/25 9 am. Message me if you want one of these.

With vacations coming up I have an open session available. If you've ever wanted to see why people use a personal trainer, now is the time! Message to book a session.

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Are you half assing it?
You can't get 100% results from 50% effort.
It's time to give yourself a secret weapon.
I have sessions open Wednesdays and Fridays at 10, as well as other availability.
Message me and let's get started!!

I've had some people ask me about food prep. Here are some great ideas 😋

62 Meal Prep Recipes To Make Your Life Easier Let us take the guesswork out of prepping.

We all know we need to move but...

How's your flexibility?
Did you know that stretching
Increases range of motion
Reduces the chance of injury
Decreases over all soreness/stiffness
Increases blood flow into the muscle
Improves performance.

Let's get working on your goals.
Message me for a session!

Contact me to schedule your sessions!

Here are some much healthier options!

The Murph Workout - honoring our fallen heroes.
This is my 6th year doing this workout. Every year I try to do it a little better, with more intensity or difficulty. I like the idea of honoring the men and women who died in service to our country with our sweat and effort. Thank you for your service.

Come join me Sunday at 830 am, zoo gym Derry NH!

Challenging yourself, its not a one time thing!
To get your body to change you need to continually change the variables to cause your body to adapt and get better! Sometimes having a coach to push you out of your comfort zone is the only thing between you and your goals.

I have some open spots for the summer. Message me and let's see what you can do for you!

Building muscle is more important than losing weight. I know we all want to be lean and look great in our clothes, I'm telling you strength training is the way to do it. A diet that is too restricted will just lead to short term loss of weight and muscle. Cardio while great for your heart and lungs can also cause muscle loss when done at high intensity levels or long durations.
Message me, let's make a plan to make that muscle 💪

Variety keeps it fun!
I tend to get bored easily, so I vary my training.
I lift heavy at least 3 days a week.
My other days are combination of running and lighter lift days.
If I hit a plateau on part of my training, i usually hit a PR in another.
Get out of that comfort zone and find new ways to challenge yourself.
I have some spots open and would love to help you reach your goals.

You can't expect changes in your fitness journey if you continue doing the same things you did in the past. I see lots of people doing cardio and avoiding lifting weights. I see people only doing their favorite lifts and never working the parts that need it most. Some times we need someone to give us perspective. Let's make the changes to get those results.

Sorry, there is no quick fix!
If you are frustrated with your fitness progress it might not be your workout.
The truth is what you eat, how much you eat, and when you eat it matters as much if not more than how many sets you did of how far you ran.
The more I study the more i've realized, to look good you need to be eating, working out, and recovering.
I'd love to help you get on track.
I have a few spots open and would like to work with you.