Mud & Muscle

We hope everyone had a safe and memorable Veteran's Day weekend! 🇱🇷🪖 We spent the weekend at the beautiful . Never a dull moment with us, and we're always creating new memories ❤️

Last Thursday, I was invited to speak to the students at the Crocker Jr./Sr. High Career Fair. This was our first class and appearance since rebranding. Thank you for the invite, and we look forward to the next career fair.

Happy Halloween! 🎃👻

Be safe and warm tonight 🧟‍♀️

Our first Jeeps, Treats, & Coffee was a success! Truly exceeded Katiee Knight and my expectations. The temperature dropped and it got cold, but we still had a great turn out. Huge Thank You to Midway Coffee Co. for being great hosts as always. Also, thank you to St. Robert Fire & Rescue, Harai Dojo MO, Rivard Heating and Cooling, and The Black Barn Boutique for helping this event be such a great time! Can't wait to do it again! 😁

1080p Thermogenic is an advanced thermogenic fat-burning formula containing a synergistic blend of 7 ingredients to support fat loss in multiple pathways. It works by kickstarting your metabolism which results in rapid fat-burning. When combined with exercise and a reduced-calorie diet, 1080p can help you reach your weight loss goals at an extreme pace.

- Accelerates Metabolism
- Boost Energy Levels
- Helps Curb Appetite
- Enhanced Energy and Focus
- Thermogenesis Blend

Key Ingredients

L-Carnitine – With higher levels of L-carnitine, your body becomes more efficient at burning fat. Not only does this decrease the amount of fat that your body stores, but it also helps reduce visceral belly fat, the kind that surrounds your vital organs and potentially leads to fatty liver disease and other serious health conditions.

Green Coffee Extract - The chlorogenic acid in green coffee aids weight loss. It helps by melting the unwanted fat in the body and thus supports weight loss.

Green Tea Extract - Green tea extract may aid weight loss by increasing the number of calories your body burns through thermogenesis.

Black Pepper Extract - The pungent component in black pepper known as piperine fights fat by blocking the formation of new fat cells.

Raspberry Keytones - Raspberry ketones increase metabolism, increase how quickly the body burns fat, and reduce appetite.

Garcinia Cambogia - The peel of the fruit contains high amounts of hydroxycitric acid (HCA), an active substance that has been shown to have some weight loss properties.

Caffeine Anhydrous - Caffeine stimulates the nervous system, which sends direct signals to the fat cells, telling them to break down fat. It does this by increasing blood levels of the hormone epinephrine.

Link I'm bio
Discount Code JFINNELL

Barbells & Coffee is now Mud & Muscle.

Originally, I had planned on opening a protein coffee shop, but due to us only being in Missouri for a few years, we decided that wasn't going to work out. Mainly because I'm way too particular about how I want my business ran, and there is no way I'd be able to oversee a business being thousands of miles away.

Since we are only in Missouri a few more years, I've been slowly transitioning over to online coaching only. We travel a lot, which makes it difficult to commit to training in person. It's so much easier for me to coach via phone or laptop while traveling the world.

Now, where does Mud & Muscle come from? If you haven't noticed, we're very active in the offroading community. It's something we do nearly every weekend. I had joked with Dan a year ago about getting sponsored, collaborating, or becoming an ambassador for an offroad company to help pay for this expensive hobby 😆 Well, I recently became part of the Stinger Offroad team and that is how the new name and logo came about.

We're all about traveling, having fun, new experiences, and balance in life. Aside from representing Stinger Offroad, Enhanced Performance Nutrition, and Mud & Muscle, my goal is to still help men and women reach their fitness goals while balancing life.

We're most definitely excited to start this new journey and share it with everyone.

It's only Wednesday and it's already been a long week for me 😪 This getting dark early s**t doesn't help at all. I miss seeing the sun rise on my way to the gym. Now, I just want to sleep.

If you haven't heard or seen, 24 Seven Club Fitness is hosting PUMP-KIN FEST on October 14th. There will be a strongman and powerlifting competition, as well as vendors, food, and activities for kids. Anyone wanting to compete can register before or at the event. You definitely don't want to miss out on this event!

That definitely wasn't my best back day. My workouts have felt off since coming back from surgery.

Fueled by EPN Supplements
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Code: JFINNELL

It's a beautiful fall Sunday morning, and your family requests cinnamon rolls for breakfast. You've been working hard on reaching your fitness goals, lifting heavy 5x a week, and hitting your nutrition goals 80% or more each week. What do you do? Eat the damn cinnamon roll. One or two cinnamon rolls are not going to ruin weeks, months, or years of consistent progress. Enjoy the time with your family guilt free. Balance, not restrictions.

First leg day in six weeks. My squats felt off, I didn't lift as heavy....I really wasn't feeling it this morning. I just wanted to sleep.

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is one of our favorite parks to visit. We completed newly added BOH trail, Quartz Canyon. Hot Springs Offroad Park is always our last stop after the Jeep Jam in Eureka Springs.

Night one for us at the 3rd Annual Eureka Springs Jeep Jam. Great night so far with a lot of laughs. Living that balanced life 😌

Baking with protein powder has been a thing for me lately. Also, if you know me well, I throw together things and they just happen to be delicious. This mornings post workout meal was Protein Pancake Tacos with peanut butter and blueberries.

I made the pancakes using Protein pancake mix and added Whey Protein Vanilla Cupcake, spread some peanut butter on one side, topped with blueberries on one half, and folded over. 💥 delicious

Calories 560 (3 Tacos)
Carbs 37.7g
Fat 27.1g
Protein 36.8g

Link in bio for EPN Supplements Code: JFINNELL

Back at it tomorrow. I'm so excited 😁 Hopefully no more injuries or surgeries.

I live a balanced life. I stick to a high protein clean diet at least 70% of the time and enjoy evenings out with friends and family without feeling guilty about what I eat.

This weekend, we're heading down to Eureka Springs, AR with the Lost in the Woods Jeepers, for their third annual Jeep Jam. I will most definitely be enjoying some great food and drinks.

If you need help balancing life to reach your fitness goals, I currently have one opening for online coaching and two openings for in person coaching.

Being a woman is hard. We go through bodily changes in life that men will never experience themselves or understand. Pregnancy, postpartum, menstrual cycles, perimenopause, menopause, and postmenopause. Then, there are also medical conditions such as Endometriosis and PCOS, that have an impact on women's health and fitness. All these should be taken into consideration during a woman's fitness journey. Many trainers/ coaches still disagree that these life changes and conditions have zero impact, but research and studies say different. While in college, I learned how much of an impact these things actually have and how to work with them. Hell, there are now certifications specifically for women's health and PT classes now touch a small portion of these changes and conditions as well.

If you're struggling with reaching fitness goals due to any of the above, reach out to me. We can do a free consultation and set up a customized program for you.

I used to not be able to workout fasted. After Menopause, my body started changing quickly. I now can't eat prior to a workout without getting sick. My post workout is usually Coffee or an energy mimosa from Midway Coffee Co., with a scoop of EPN Supplements Creatine Monohydrate, and oatmeal or a breakfast sandwich.

Creatine is naturally produced in our body, but it's not enough to experience the full benefits. Creatine is also found in red meats and seafood. It is also the safest and most studied supplement.

Creatine can:

*help improve performance
*help protect muscle from dehydration, cramps, and injuries
*Improve cognitive function
*help reduce the risk diabetes

Buy yours at https://ep-nutrition.com?aff=11744 and use code JFINNELL at checkout.

Thanks to everyone who came out to Jeeps and Coffee at Midayway Coffee Co., today!

Hello, deadlift, my old friend. I haven't deadlifted in months. With my hip still in recovery, I've been afraid to attempt this movement, again. I said it f**k it this morning. I worked my way up to 175×4. My lower back and left hip started to slip on that 4th rep. So I called it done.

I've mostly gotten over the barbell squat hurdle. Now, to get back into deadlifts and hip thrusts.

Jeeps and Coffee is this Saturday, at Midway Coffee in Waynesville, from 12-2. Bring your Jeep or just stop by!

The Crocker Cross Country team, received helpful nutrition information to help them perform at their best.

Hope you all have a great season and thank you!

All fitness journeys take time. You don't become overweight within a week. That took months/years. Shredding fat and building muscle takes months/years. You just have to trust the process and don't give up. There are no short cuts or magic pills. Put in the work and stay consistent.

A couple years ago I thought about doing bikini comps again. Then I remembered what happened last time. I became so obsessed with what I ate and how I looked, that I developed an eating disorder. I also hated how I was viewed as "fragile", "small", "tiny" and always receiving unwanted attention and random d*** pics from guys 🤦‍♀️ I felt more like an object than a person. I also wasn't healthy. I wasn't eating enough to fuel my body. I was depressed, had a stressful job, was homeless and sleeping on a friend's couch when I first moved to the St. Rob/Waynesville area, and I wasn't sleeping more than 5 hours a night.

So I decided to bulk.

The photos above are about a year and half apart. I'm happier, stronger than I was before, have far less stress, get plenty of sleep, and eat to fuel my body and build. I had to become very uncomfortable in my body for a long period of time, to build the foundation I need to get where I want to be. The only supplement I take is Creatine, from Enhanced Performance Nutrition and occasionally use a protein powder. https://ep-nutrition.com?aff=11744

I have 5 openings for online coaching, beginning September 1st. These don't last long, so act quickly if your interested.

I have an exciting announcement to make! I have officially joined the EPN Supplements team as their newest athlete. EPN has been making some amazing progress in the supplement industry over the past couple of years and has provided me with an amazing opportunity to represent their company.

They have some pretty impressive products and formulas that I can't wait to share with everyone as well. For starters, this company has some incredible flavor profiles such as their Sour Gummy Worms Preworkout, Cinnamon Toast Crunch Protein and Rocket Pop Fatburner. If anyone is interested in a discount on any of the products they offer, please use my discount code, JFINNELL, to save 10% on your order or click the link below to checkout their whole lineup of products.

https://ep-nutrition.com?aff=11744

I definitely can't tolerate heat and humidity like I did in my 20s 🥵

Sauna Benefits:

*Helps relieve sore muscles
*Detoxification
*Can help increase metabolism
*Lessens muscle and joint pain
*Anti-aging benefits
*Helps relieve stress
*Improve cardiovascular health
*Lower risk of dementia
*Improves range of motion
*Decrease in chronic pain

Just to list a few.

Haha
Supplements are coming soon! More info will be shared within the next coming weeks. I'm excited!
https://www.instagram.com/reel/CngQESQhJOA/?igshid=MzRlODBiNWFlZA==

Let’s hear it 🤔

If you haven't ever used the Strong app, you're missing out. I've been using this for nearly four years and it's awesome! This app replaces that notebook and pencil you've been using to track workouts with. This app also calculates your ORM, has a plate calculator, and auto adjusts sets, reps, and weight for your next workout. The Strong app allows you to create programs easily, track inches, weight, and nutrition. This app is also compatible with your smart watch!

Ditch the notebook and pencil, download the Strong app, and give it a try!

Thank you, ladies for attending our first nutrition class!

Tomorrow is our first nutrition class 24 Seven Club Fitness ! I'll be going over the basics and how to get results without tracking calories and macros.

I used to hate Mondays. Now that I'm self employed again, there isn't a day that I hate.

As always, starting my morning off with Midway Coffee.

Our first event is coming up!

Thank you, to all our new followers :) I wanted to take some time to reintroduce myself.

I'm Jess, I've been a certified personal trainer and nutritionist for about 5 years. I'm also certified in online coaching, women's health, and as a mindset coach. I also have a Masters of Exercise Science from Purdue University.

I started Barbells & Coffee to not only help individuals reach their fitness goals, but to also help change gym/fitness culture. Healthy/fit isn't just lean body mass and eating a "perfect" diet. It's also more than just body transformations. This is probably the only personal coaching page that does not post body transformation photos of clients. We compare ourselves to other people enough throughout life. Comparing our body progress to others isn't productive for mindset growth. Everyone's goals, journey, life, and needs are different.

Aside from work, my life partner, three boys, and I love to travel and do just about anything outdoors. We're usually out offroading on the weekends or making a spontaneous trip somewhere.

I'm a very transparent and real person. I'm awkward, very in the moment, quirky, and full of information. I'd you'd like to know more about Barbells and Coffee, please don't hesitate to ask 🙂

Just and update on my fitness journey.

My goal is to be as naturally muscular as possible and enhance my curves.

Back story, prior to a hip injury in November 2020 and a ruptured quad tendon summer of 2021, I was in great shape and working out regularly. When I was medically released to exercise again in February of 2022, I was roughly 145 pounds. I went through a one year building phase and put on nearly 70 pounds. My highest body fat percentage was about 29% (my weight goes to my hips). I was eating 3000 calories and 250 grams of protein per day, lifting 3-5 days per week, and the only cardio I did were my daily steps.

Now, I'm weighing in at 190 and 26% body fat. The average body fat % for an adult female is 18.5-28%, for reference. I'm eating 2000-2500 calories and 200 grams of protein per day. I have no goal weight. My focus is on muscle growth and body composition. I still have a ways to go, but I'm happy with my progress.

Cupcakes and Coffee, because life is more than just chicken and rice.

Have a great weekend!

Need a snack that will help curb a sweet craving?

This Yogurt, Peanut Butter, and Dark Chocolate chip treat is a must try.

3/4c Oikos Pro Yogurt Plain
4T Skippy Protein Creamy PB
Sprinkle a few Lily's Dark Chocolate Chips

I personally don't track macros or calories. I only focus on protein. For those who do track, here's the break down:

45.5g Protein
38.5g Fat
21g Carbs

600cal

*Please, keep in mind that everyone's energy (calorie) intake and goals are different. Make adjustments to serving sizes to fit your goals.*

Need to boost your metabolism? Don't waste money on drinks or other supplements that claim to speed up your metabolism. It's all garbage. Skipping meals is only going to slow down your metabolism and completely cutting carbs, which play a role in providing energy for our body and many more bodily benefits, isn't going to help either.

What does help, is strength training. An optimal amount of lean body mass is essential for maintaining a healthy metabolism.

How does that work?

Strength training helps to raise your resting metabolic rate (RMR), which is the number of calories your body requires to function (breathing, blood circulation, and digestion for example). About 2 pounds of muscle mass increases your RMR by nearly 100 calories per day.

So start lifting!