Coach JB

09/15/2026

Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose fat then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.

• Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.

• If you don’t give up, then you’ll never fail.

If getting healthy, strong, lean and fit is something that you really want, take the action to reach out to me to get started on a fitness plan that will give you the opportunity to do what’s hard now, to achieve the body that you really want.

I’m here to help you.

Let us create and incorporate a strength training program that is tailored to your current fitness level, environment and you specific health and fitness goals.

Take a few minutes and click on the link in the bio and I will personally contact you set up a Fitness Success Chat so we can get started ASAP!

09/14/2026

Hey Jen Rigterink, check it out...

Just in case ya need some breakfast meal prep ideas...

Apple Pie Overnight Oats

09/09/2026

Training hard every day?

Your body needs more than sweat. It needs recovery.

In my latest blog post I break down why rest is part of progress and how to balance training stress with smart recovery so you actually get stronger.

Read more: https://wix.to/fBvkFJ7

09/08/2026

Do ya wanna lose weight?

Or do ya wanna lose fat?

Save this post and send it to someone who is obsessed with the scale.

Because those two things are not exactly the same game.

The scale only knows one thing: how much you weigh.

It doesn't know whether the pounds you lost came from fat, muscle, water or glycogen.

If your goal is to look leaner, stronger and more athletic, the goal isn't simply to make the number smaller. It's to improve your body composition.

That means creating a manageable calorie deficit, lifting weights, getting enough protein and keeping your daily movement high.

Will it happen as quickly as a crash diet?

Probably not.

But that's kind of the point.

The goal isn't to lose weight as fast as possible.

It's to lose fat while keeping the muscle you worked so hard to build.

09/07/2026

This is how we spent this this morning at Evolve Personal Performance ..........

09/02/2026

Zone 2 or Strength Training:
Which One Actually Wins for Longevity?

So who is right?

Well, annoyingly, they both are.

The truth is that strength training and cardiovascular exercise are not competing for the longevity championship belt. They do different jobs, and your body benefits from both.

Read More Below...

If you had to choose between Zone 2 cardio and strength training for longevity, which one would you pick?This has become a pretty popular debate in the longevity world. One person tells you that lifting weights is the secret to staying strong and independent as you age. Someone else tells you that Z...

09/01/2026

Creatine is famous for helping your muscles.

But your brain has entered the chat.

New research suggests creatine may help preserve certain aspects of cognitive performance when you're seriously sleep deprived. A 2026 systematic review found a positive trend across five studies, and a newer study found that a single dose helped reduce some of the cognitive decline associated with staying awake for 21 hours.

Before you start treating creatine like edible sleep, though, pump the brakes.

The research is promising, but still small and preliminary. Creatine may help your brain cope with sleep deprivation. It does not replace sleep.

So yes, creatine might have another trick up its sleeve.

But your best brain supplement is still remarkably boring:

Go to bed.

Save this post and share it with someone who thinks caffeine is a personality trait.



TRAIN SMARTER

Coach JB
Owner/Lead Coach
6 Fitness and Nutrition