JFTG Coaching, LLC

It’s like staring into a black hole… 😭

no wonder you don’t know which supplements to take when there are thousands of brands, dosages, and options to pick from not to mention you’re already pushing thru the day running on decision fatigue and caffeine.

“Do I actually need any of this?” Is exactly what I’d ask myself for 30 mins while wandering the isle as a former new gym goer. I know how overwhelming it can feel…

…when every day you’re hit with conflicting advice… take magnesium, don’t take magnesium, buy greens powders, just eat more veggies, track food, but don’t track too much or you’ll be overly restrictive.

Everything changed in 2022 when I invested in a coach for not only my business but for my own fitness goals who helped me separate evidence from marketing.

Here’s what I wish someone had told me sooner:

✔️ Read the label, not just the front of the bottle. Companies just want their products to sell and will throw anything on the label to market it to you, but ingredients tell the real story of what you’re taking.

✔️ Skip proprietary blends. If the amount of each ingredient isn’t listed, you can’t tell whether you’re getting an effective dose and is likely to do anything

✔️ Learn HOW to take your supplements. Vitamins A, D, E, and K are absorbed better with a meal containing fat. Water soluble vitamins like vitamin C and the B vitamins don’t require fat for absorption. Knowing the difference changes everything

✔️ Remember that supplements are exactly that… supplements. Consistent training, quality nutrition, sleep, and stress management will always have the biggest impact!

Hiring a coach will help you to stop wasting money on products you don’t need and build a plan you actually understand. And on my side of the internet, we don’t gate keep 🤫 so make sure to click SAVE

& If you’re tired of second-guessing every decision, DM me SIMPLIFY. Let’s focus on what actually moves the needle

the more I realize “discipline” isn’t a flex if it exhausts every other area of your life. Without balance, the people who look the most “disciplined” on the outside are often the most exhausted.

I spent years holding “discipline” on a pedestal thinking balance had to be earned through white knuckling life with more cardio, more control, more pressure, more “getting back on track.”

Maybe you can relate… it feels like following the plan perfectly and still feeling completely disconnected from yourself

Or hitting the gym exhausted, forcing yourself through workouts running on caffeine and adrenaline

Or turning down dinners in the name of “discipline” but secretly just being afraid of losing progress

Newsflash: there are a lot of influencers on this platform who look “fit,” but have balance & discipline completely backwards. I know because I lived that lifestyle for far too long.

This year was the first time I stopped trying to micromanage every part of myself into being “good enough” for rest. I started sleeping more. Saying yes to spontaneous nights with friends. Letting fitness support my life instead of consume it. And ironically, that’s when I started feeling healthier again.

Restriction isn’t going to change much besides your physical appearance, but a nervous system that feels safe enough to be consistent changes everything inside & out.

Xoxo

Some weeks you’ll feel like you’re crushing your fitness journey, while other (most weeks) will feel…

the exact opposite.

Which is why it’s important to save these habits to keep you grounded in the journey no matter how you feel 👇🏼

Behind →
Task initiation is the part keeping you stuck. But once you initiate action, even for 5 minutes, the mental friction disappears and it becomes easier to keep going. The 5 minute rule will remind you that you can do anything for just 5 minutes.

Unmotivated →
You’re not going to magically feel motivated, so you can’t wait for a feeling to take action. Make the process easier by bribing yourself with a reward. Save a new episode of your favorite show or a sweet treat exclusively for after you finish a workout so the brain has a delayed reward to work towards.

Sluggish →
Most of that “blah” feeling is usually just your body letting you know you’re dehydrated. Instead of reaching for coffee, keep water next to your bedside table so you can start the day with better energy and improved digestion.

Body dysmorphia →
stop pinching your belly every time you walk past a mirror. When you catch yourself bodychecking or obsessing over aesthetics, immediately direct your attention to something that will fuel you. Instead of judging how your body looks in the mirror, celebrate what it can do (e.g., squatting heavier weight, running longer, or simply having more energy)

You know what’s exhausting…?

Spending every Monday trying to “get back on track” after another weekend where life, stress, social plans, alcohol, exhaustion, and decision fatigue completely pulled you away from the habits you were trying so hard to build all week.

And after a while, those weekends add up more than people realize. Three days a week of being out of alignment with your goals turns into almost 40% of your month spent restarting, feeling frustrated in your body, and wondering why nothing seems to stick long term even though you know what to do.

I spent years living this cycle while juggling corporate life, bodybuilding, and trying to keep my own health together through 60+ hour work weeks, so trust me when I say I understand how easy it is to fall into the “I’ll start over Monday” mindset. The goal is not to become perfect or never enjoy your weekends again. It’s about building habits that still hold up when life gets busy, stressful, emotional, social, and inconvenient

because that’s what actually creates results that last.

6 years ago, I was stuck in this cycle every single week.

Wake up exhausted, glance at my schedule, and think “welp, better luck in the gym next week”… then move on with my chaotic day. I thought fitness only counted if I had a full hour and a full tank of energy.

If your schedule feels out of control and you keep waiting for the “perfect” time, I know this cycle because I lived it too. 😰

Instead of contemplating with yourself over not having 90 minutes, ask yourself if you can do 10 minutes today. Set the bar low enough to win:

💪 one 10 minute gym visit
👟 one walk after work

Stack enough small wins and your routine will start to feel automatic.

[HOMEWORK] for my all or nothing girlies who are done waiting for the perfect week:

Pick ONE habit SO easy you cannot talk yourself out of it. Do it for the next 4 days, and let me know how it went. Message me ‘MICRO’ if you need a little boost in the accountability department😉