Get Jac'd Fit

Creatine 🏋️‍♀️

Creatine is a naturally occurring compound found in our muscles, essential for energy production during high-intensity exercise.

It helps replenish ATP, the primary energy carrier in our cells, allowing you to push harder and recover faster.

Studies have shown creatine also supports brain health and reduces muscle fatigue.

By supplementing with creatine, it can enhance your athletic performance, increase muscle mass, and improve overall strength.

With the many benefits of creatine, it may be beneficial to consider supplementation depending on your goals and overall lifestyle

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🔔 NEW SERVICE ALERT🔔

Introducing Grocery Store Tours with our nutrition coach 👏

This service will help you navigate the grocery store aisles with more confidence to know HOW to shop and exactly WHAT to look for and purchase when getting your personal grocery haul.

The first tours will take place Saturday, February 3rd at 10:00am and 11:00am. The exact grocery store location is to be determined.

This service is limited to 6 spots per session, so make sure you sign up in advance! Cost is $50 per person who attends.

If you are interested in attending a grocery store tour, sign up is located in the Trainerize app. Soon after you book Coach Jacque will be in contact with you about further details!

My first Nutrition Seminar is on October 14th at 11am! Link 🔗 below to sign up- excited to share some tips & tricks on nutrition and how to navigate the holidays ahead 🙌🏼

https://www.eventbrite.com/e/free-nutrition-seminar-part-1-halloween-edition-tickets-732757075137?aff=oddtdtcreator&fbclid=PAAabe7RaR--6nL5B6KoUrT4n8upA5RuUbOjGGNVhVhJrGEfTATZFsJH8Rqi4_aem_AdXlwnKlrEuX9c1zLr0fR4dkNZZNsaOppvxt7AJInE1abyMzzsKBKwMDSZbW4k9AZco

FREE NUTRITION SEMINAR - PART 1

Halloween Edition 🎃👻🦇

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Non-Members:
🔹 REGISTER AT THE LINK IN BIO 🔹

Current members: register through our Fitness App!
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Join us for an enlightening nutrition seminar at our personal training studio! Our Head Nutrition Coach Jacque will guide you through the fundamentals of nutrition and offer valuable insights into creating and maintaining healthy eating habits. With the holiday season just around the corner, we will also delve into effective strategies for navigating temptations, especially during Halloween, ensuring you stay on track with your fitness goals.

Highlights:
➡️ Nutrition Basics: Learn the foundational principles of nutrition, including understanding macronutrients, portion control, and balanced meal planning.

➡️Healthy Habits: Discover effective strategies for cultivating sustainable and enjoyable eating habits, tailored to your lifestyle and fitness goals.

➡️Navigating the Holiday Season: Get practical tips and tricks for managing your diet during festive occasions, with a special focus on tackling Halloween treats without derailing your progress.

➡️Interactive Discussion: Engage in an interactive discussion with our Head Nutrition Coach, where you can ask questions, share your experiences, and gain personalized insights.

Who Should Attend:
✔️ Fitness enthusiasts looking to enhance their nutrition knowledge.
✔️Individuals striving to establish healthier eating habits.
✔️Anyone interested in learning how to maintain a balanced diet during the holiday season.

We look forward to seeing you on October 14th at 11:00 AM for an inspiring and educational nutrition seminar that will transform the way you approach food, fitness, and the holiday season!

One of my favorites & easy go-to breakfasts👇🏼

Coach is sharing her weekly overnight oats recipe 🥣 🍓

MIX:
• 1 cup rolled oats
• 1 cup milk of choice
• 1 scoop of whey protein powder
• 1 tbsp of chia & flax seeds
• Sprinkle cinnamon
• Topped with frozen mixed berries

This is such an easy on-the-go breakfast option that hits all the components of a balanced meal ..
✔️ protein
✔️ carbs
✔️ fat
✔️ fiber

Do some breakfast prep this weekend and share/tag 👏🏼

Happy New Year ✨ Thankful for all the growth and people I have met in my first year in the health and wellness industry. I can’t wait to see what 2023 brings! Excited to continue to learn and grow into the person and business I envision GetJac’dFit to be. Can’t wait for what’s to come!!

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⚡️One of my favorite things to do is strength training. There are many benefits that come with this type of training such as:
• Increased muscle mass/ strength
• Increased bone mineral density
• Improved insulin sensitivity
• Improved cardiovascular health

⚡️The best way to maximize the results above is to create nutritional habits to enhance muscle recovery, increase muscle mass & fat loss.

⚡️Some key things to consider in your nutrition ➡️
• eating a carbohydrate food paired with a protein source
• aim to consume around 45 minutes after exercising for optimal recovery
• a carbohydrate snack before working out will increase your energy levels & reduce muscle breakdown during exercise➡️ consider a high glycemic carb such as apples, bananas, or nuts, just to name a few.

Reach out for more information!

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Check out my ⚡️What I Eat In A Day ⚡️ video!

For more information, contact me and I can help you with your nutrition and training needs.
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GetJac’d on Instagram: "⚡️What I Eat In A Day⚡️ ⚡️This is what a typical day looks like for me with the kinds of food I consume. I am on the go most of the time between clients and training classes, so majority of my meals are different GetJac’d shared a post on Instagram: "⚡️What I Eat In A Day⚡️ ⚡️This is what a typical day looks like for me with the kinds of food I consume. I am on the go most of the time between clients and training classes, so majority of my meals are different each day. I don’t track my calori...

⚡️Wanted to come on here and have chance to let you know how I got here & what I do!

⚡️I have loved working out and moving my body since I can remember. I always was playing a sport growing up & fell in love with volleyball when I was 10 years old. I continued to play all throughout grade school, high school, into playing club volleyball at MAVS from the age 10-18 years old and was able to continue to play volleyball at Kansas State University. I studied Kinesiology & Nutrition as my undergrad while juggling being a volleyball player.

⚡️Post grad in December 2021, I began to train sports performance classes, group fitness classes, personal training, help create meal plans, and study for more certifications for nutrition and training.

⚡️I believe you can’t have one without the other. I continue to strive to learn more everyday and work to grow my knowledge through further education in both fields.

⚡️It is essential to nourish your body in order to move your body in the way you want. Everyone is made differently and there is no one way works for all. I continue to try to help individuals maximize their goals in their nutrition & exercise training.

⚡️Now, I am located out of . I am the nutritionist and part time trainer for the group classes. I do personal training and nutrition coaching sessions as well.

Come see me and check out a great community for fitness & nutrition!

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⚡️Fats⚡️
Last but not least, we have our third macronutrient- fats.

Fats are long chain molecules that are built from a fatty acid. They build into triglycerides or other structures (such as cholesterol) for other functions in our body. We have 3 groups of fats according to their structure- saturated, unsaturated, and trans fats.

⚡️Saturated fats are usually our solid at room temperature foods. Example of these are- butter 🧈, cheese 🧀, coconut 🥥 oil, chocolate 🍫, pork, beef 🥩, eggs 🍳

⚡️Unsaturated fats are the foods usually liquid at room temperate.
2️⃣ most important fats to consume in foods are our Omega-3 and Omega-6 fats. These are polyunsaturated fatty acids.
Example of these types of fats are- fish 🐠, salmon 🍣, nuts 🥜, chia seeds, algae, poultry, avocado 🥑
These 2️⃣ fats have numerous benefits for our bodies.
➡️Omega-3s are known as an anti-inflammatory, which help lower inflammation in our body.
➡️Omega-6s are known as pro-inflammatory, which increase/enhance inflammation.
Balancing these 2 fats in our meals help regulate our body’s functions.

⚡️Trans fats are another group based on their chemical structure. Most trans fats are known as our processed foods. These foods are- commercial baked goods (cake, cookie 🍪, pie 🥧) nondairy creamers, biscuits, rolls, donuts 🍩, fries 🍟

⚡️Dietary fat intake has been found to be 20-35% of our total caloric intake.
A scientific review stated, around 15% of our total fat intake should be from our polyunsaturated Omega-3 and Omega-6 fats.

Contact me for more information!
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⚡️Carbohydrates⚡️
Another one of the important macronutrient we need to consume daily!

Carbohydrates are our first source of energy. The different structures of the carbohydrate affect how we digest and absorb them.
The two main groups of carbohydrates are simple (refined) vs complex carbohydrates.

⚡️Simple carbohydrates are the more processed foods we find in our grocery stores. They digest quickly in our system and can spike our blood sugar and insulin levels quickly. Some examples of these are:
• white rice 🍚
• pastas 🍝
• baked goods 🧁
• some cereals 🥣

⚡️Complex carbohydrates come from whole food sources.
These types have to be broken down to be released into the bloodstream as glucose.
These carbohydrates take longer to be broken down- keeping us feeling full longer and helping keep our blood sugar and insulin levels stable. Some examples are:
• vegetables 🥗
• fruits 🍉 🍌🍎
• legumes 🫘
• whole grains

⚡️Fiber is another type of complex carbohydrate, however, our bodies do not break down this type. Many benefits are found for our GI tract when we consume fiber.

⚡️The recommended intake for carbohydrates is found to be 45% to 65% of our total caloric intake.
According to a scientific review, they found that a minimum of 130g of carbohydrates a day is used as the recommended allowance due to how much the brain uses carbohydrates for energy.

Of course, the amount an individual will need to consume will depend on their activity level, health history, and their overall goals.

Reach out to me for more information!

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⚡️Protein⚡️
One of the three macronutrients that is essential to consume daily!

As amino acids are the building blocks of protein, there are two different groups of amino acids- essential and nonessential.

⚡️Essential Amino Acids- those not produced in our bodies, which means we have to get them from food sources. There are 9 essential amino acids.

Food sources that contain the essential amino acids are:
• meat 🥩
• poultry
• fish 🐟
• eggs 🍳
• dairy 🥛 products
• quinoa
• nuts 🥜
• seeds (chia, pumpkin, flax seeds)

⚡️Nonessential Amino Acids- the ones that can be produced inside our bodies. There are 11 nonessential amino acids.

There are various roles protein plays in our system such as:
• structuring our bones and muscles
• synthesize our hormones
• work as neurotransmitters (signaling molecules that affect other parts of our body)

According to a scientific review about optimal protein intake, it states an increase in protein (>1.2g/kg/body wt) can help prevent muscle loss, especially with aging.

It is also stated that an intake of protein dense foods of around 25-30g should be consumed at least 3x a day for optimal muscle mass.

Reach out to me for more information!

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Let’s ✨GetJac’d💪🏼✨

Excited to help people from all walks of life crush their goals in nutrition and training!
Join me for sports performance training, group training, personal training and/or nutrition coaching and meal plans.

Contact info in my bio!!

It's now easier to send Get Jac'd Fit a message.