JFS Fitness & Coaching

𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗨𝗽𝗱𝗮𝘁𝗲

Check it out... certainly I am getting where I need to be and I am so happy, confident and loving every minute of this transformation.

I am becoming my best self!!!!

DO YOU WANT TO FIND YOUR BEST SELF?

IF SO GET IN TOUCH.... I'M HERE TO HELP.

𝗛𝗮𝗿𝗱 𝗪𝗼𝗿𝗸𝗶𝗻𝗴 𝗠𝘂𝗺 🔥 𝗧𝗼 🔥 𝗧𝗮𝘂𝗴𝗵𝘁 𝗧𝘂𝗺
⁣⁣
Meet Lisa
⁣⁣
A hard working mum with two kids, and working 9-5. Doesn’t leave much room for her own goals and health. We looked at her lifestyle and made changes that were easy to follow, that she could do on a consistent basis for life.

This is what we implemented:


⛑ Support
⛑ Structure
⛑ Routine
⛑ Education
⛑ Accountability
⛑ Motivation
⁣⁣
With all of these things we implemented, complimented her lifestyle we have achieved massive results.

Smashing a phenomenal 5kg since starting this journey.
Here is her testimonial...

🗯 𝙏𝙚𝙨𝙩𝙞𝙢𝙤𝙣𝙞𝙖𝙡
𝘼𝙛𝙩𝙚𝙧 𝙖 𝙡𝙖𝙯𝙮 𝙡𝙤𝙘𝙠𝙙𝙤𝙬𝙣 𝙄 𝙣𝙚𝙚𝙙𝙚𝙙 𝙩𝙝𝙚 𝙢𝙤𝙩𝙞𝙫𝙖𝙩𝙞𝙤𝙣 𝙩𝙤 𝙜𝙚𝙩 𝙜𝙤𝙞𝙣𝙜 𝙖𝙜𝙖𝙞𝙣. 𝙈𝙮 𝙜𝙤𝙖𝙡 𝙞𝙨 𝙩𝙤 𝙗𝙚 𝙖𝙨 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙖𝙣𝙙 𝙨𝙩𝙧𝙤𝙣𝙜 𝙖𝙨 𝙄 𝙘𝙤𝙪𝙡𝙙 𝙥𝙤𝙨𝙨𝙞𝙗𝙡𝙮 𝙗𝙚 𝙩𝙤 𝙘𝙤𝙥𝙚 𝙬𝙞𝙩𝙝 𝙖𝙣𝙮𝙩𝙝𝙞𝙣𝙜 𝙡𝙞𝙛𝙚 𝙬𝙖𝙨 𝙜𝙤𝙞𝙣𝙜 𝙩𝙝𝙧𝙤𝙬 𝙖𝙩 𝙢𝙚. 𝙄’𝙢 𝙣𝙤𝙬 𝟕 𝙬𝙚𝙚𝙠𝙨 𝙞𝙣 𝙩𝙤 𝙢𝙮 𝙥𝙡𝙖𝙣 𝙬𝙞𝙩𝙝 𝙅𝙁𝙎 𝙁𝙞𝙩𝙣𝙚𝙨𝙨 𝙖𝙣𝙙 𝙄 𝙛𝙚𝙚𝙡 𝙗𝙚𝙩𝙩𝙚𝙧 𝙩𝙝𝙖𝙣 𝙄’𝙫𝙚 𝙛𝙚𝙡𝙩 𝙞𝙣 𝙮𝙚𝙖𝙧𝙨. 𝙄’𝙫𝙚 𝙝𝙞𝙩 𝙢𝙮 𝙩𝙖𝙧𝙜𝙚𝙩 𝙬𝙚𝙞𝙜𝙝𝙩, 𝙢𝙮 𝙚𝙣𝙚𝙧𝙜𝙮 𝙡𝙚𝙫𝙚𝙡𝙨 𝙖𝙧𝙚 𝙝𝙞𝙜𝙝 𝙖𝙣𝙙 𝙘𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙩, 𝙄’𝙢 𝙨𝙡𝙚𝙚𝙥𝙞𝙣𝙜 𝙗𝙚𝙩𝙩𝙚𝙧, 𝙢𝙮 𝙘𝙡𝙤𝙩𝙝𝙚𝙨 𝙛𝙞𝙩 𝙗𝙚𝙩𝙩𝙚𝙧 𝙖𝙣𝙙 𝙄’𝙢 𝙜𝙚𝙩𝙩𝙞𝙣𝙜 𝙨𝙩𝙧𝙤𝙣𝙜𝙚𝙧 𝙚𝙫𝙚𝙧𝙮 𝙙𝙖𝙮. 𝙄’𝙢 𝙣𝙤𝙩 𝙜𝙤𝙞𝙣𝙜 𝙩𝙤 𝙡𝙞𝙚, 𝙩𝙝𝙚 𝙥𝙡𝙖𝙣 𝙅𝙤𝙖𝙤 𝙜𝙖𝙫𝙚 𝙢𝙚 𝙞𝙨 𝙩𝙤𝙪𝙜𝙝 𝙖𝙣𝙙 𝙧𝙚𝙦𝙪𝙞𝙧𝙚𝙨 𝙘𝙤𝙢𝙢𝙞𝙩𝙢𝙚𝙣𝙩, 𝙗𝙪𝙩 𝙨𝙩𝙞𝙘𝙠 𝙩𝙤 𝙞𝙩 𝙖𝙣𝙙 𝙮𝙤𝙪’𝙡𝙡 𝙨𝙚𝙚 𝙩𝙝𝙚 𝙧𝙚𝙨𝙪𝙡𝙩𝙨. 𝙄 𝙘𝙖𝙣’𝙩 𝙧𝙚𝙘𝙤𝙢𝙢𝙚𝙣𝙙𝙚𝙙 𝙞𝙩 𝙚𝙣𝙤𝙪𝙜𝙝. 🗯

Are you struggling to balance your work life, home life, kids and health

⁣⁣If so... what are you waiting for, let's get you ready to make a change not only in BODY, but in MIND and SOUL.
⁣⁣
Drop me a message and we can put you on the right path
remember …’Success starts with a single step’

#𝗳𝗶𝘁𝗻𝗲𝘀𝘀 #𝗵𝗲𝗮𝗹𝘁𝗵 #𝗺𝗶𝗻𝗱 #𝗯𝗼𝗱𝘆 #𝘀𝗼𝘂𝗹 #𝗺𝘂𝗺𝘀 #𝗱𝗮𝗱𝘀 #𝗽𝗮𝗿𝗲𝗻𝘁𝘀 #𝗯𝘂𝘀𝗶𝗻𝗲𝘀𝘀 #𝗮𝗰𝗵𝗶𝗲𝘃𝗲 #𝗳𝗲𝗲𝗹𝗶𝗻𝗴𝗴𝗼𝗼𝗱 #𝗿𝗲𝘀𝘂𝗹𝘁𝘀 #𝗵𝗮𝗽𝗽𝘆

𝗕𝗿𝗲𝗮𝗸𝗶𝗻𝗴 𝗕𝗮𝗱 𝗛𝗮𝗯𝗶𝘁𝘀

Everyone has habits, and there’s nothing wrong with them. Some are pretty useful.

Maybe you lay out your clothes for work the night before or automatically turn off the lights when you leave a room. These are good and useful.

But other habits, such as biting your nails, smoking, hitting snooze in the morning and snacking or eating unhealthy foods, might not be so beneficial.

Breaking unwanted habits can be difficult, especially if you’ve been engaging in them for a long time. But understanding how habits form in the first place can ease the process.

𝗧𝗵𝗲 𝗠𝗮𝗸𝗶𝗻𝗴 𝗢𝗳 𝗔 𝗛𝗮𝗯𝗶𝘁

𝗥𝗲𝗺𝗶𝗻𝗱𝗲𝗿. This is a trigger, or cue, that could be a conscious behaviour, such as taking a break at work.

𝗥𝗼𝘂𝘁𝗶𝗻𝗲. This is the behaviour associated with the trigger.
Taking a break at work, leads you to smoking.

𝗥𝗲𝘄𝗮𝗿𝗱. The reward associated with a behaviour, like smoking causes the pleasurable release of dopamine in your brain, which makes you feel good.

𝟲 𝗧𝗶𝗽𝘀 𝗧𝗼 𝗛𝗲𝗹𝗽 𝗬𝗼𝘂 𝗕𝗿𝗲𝗮𝗸 𝗛𝗮𝗯𝗶𝘁𝘀

𝗜𝗱𝗲𝗻𝘁𝗶𝗳𝘆 𝗬𝗼𝘂𝗿 𝗧𝗿𝗶𝗴𝗴𝗲𝗿𝘀

Remember, triggers are the first step in developing a habit. Identifying the triggers behind your habitual behaviours is the first step in moving past them.

𝗙𝗼𝗰𝘂𝘀 𝗢𝗻 𝗪𝗵𝘆 𝗬𝗼𝘂 𝗪𝗮𝗻𝘁 𝗧𝗼 𝗖𝗵𝗮𝗻𝗴𝗲

Why do you want to break or change a certain habit? It will be easier to change your behaviour when the change you want to make is valuable or beneficial to you.

𝗘𝗻𝗹𝗶𝘀𝘁 𝗦𝘂𝗽𝗽𝗼𝗿𝘁

If you find the correct support, you will find it easier to make a change. It’s hard to do something when you have the wrong tools.

𝗥𝗲𝗽𝗹𝗮𝗰𝗲 𝗧𝗵𝗲 𝗛𝗮𝗯𝗶𝘁 𝗪𝗶𝘁𝗵 𝗔 𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗢𝗻𝗲

You might have an easier time breaking a habit if you replace the unwanted behaviour with a new behaviour, instead of simply trying to stop the unwanted behaviour.

𝗟𝗲𝘁 𝗚𝗼 𝗢𝗳 𝗧𝗵𝗲 𝗔𝗹𝗹-𝗢𝗿-𝗡𝗼𝘁𝗵𝗶𝗻𝗴 𝗠𝗶𝗻𝗱𝘀𝗲𝘁

Accepting you’ll probably slip up a few times when trying to break a habit and coming up with a plan is one thing. Preventing feelings of frustration and failure when you do slip up is another story.

𝗞𝗲𝗲𝗽 𝗧𝗿𝗮𝗰𝗸 𝗢𝗳 𝗬𝗼𝘂𝗿 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀

Use a Tally app or flash card to keep track of the triggers and your replacement behaviours to resolve it. This will quantify your progress.

If you’re struggling to break habits and are not sure how you can go about it, do not hesitate to get in touch.

I am only one message away… I would like to hear which habits you’re struggling with!

🤤 𝗥𝗲𝗰𝗶𝗽𝗲 𝗼𝗳 𝘁𝗵𝗲 𝘄𝗲𝗲𝗸! 🤤

Beef and Chorizo Pasta!

Nuff said! 🤪

𝗥𝗮𝗶𝘀𝗲 𝗬𝗼𝘂𝗿 𝗦𝘁𝗮𝗻𝗱𝗮𝗿𝗱𝘀

What does raising your standards mean?

I want you to think back to a time when you achieved something, you got a bonus from work for example.

All of a sudden you have all of 𝗧𝗛𝗜𝗦 𝗠𝗢𝗡𝗘𝗬 in your account, so you decide you’re going to spend it.

Before you know it you’ve gone from a massive high where you had all of this money and now you have none and can’t even afford the rent! Massive Low!

So you promise yourself you will never do it again and then it happens and you do it again.

Why does this happen?

This happens because your standard for yourself is low, you let yourself get down to 𝗭𝗘𝗥𝗢 before you catch yourself and say you made a mistake.

So how do we solve this?

You have to change that low from 𝗭𝗘𝗥𝗢 to saying something like….

“Next time I get a bonus I will only spend 10% and then I can save some money also”

This will raise your bottom standard to higher level, which will mean you decrease the depth you end up in your low.

This goes for everything in life. Weight and diet being a big one for people.

What we have to do is 𝗥𝗔𝗜𝗦𝗘 that bottom standard so that we are always moving 𝗙𝗢𝗥𝗪𝗔𝗥𝗗 instead of taking 𝗢𝗡𝗘 𝗦𝗧𝗘𝗣 𝗙𝗢𝗥𝗪𝗔𝗥𝗗 and 𝗧𝗪𝗢 𝗦𝗧𝗘𝗣𝗦 𝗕𝗔𝗖𝗞.

We should be aiming to move forward in a 𝗖𝗢𝗡𝗦𝗜𝗦𝗧𝗘𝗡𝗧 way, 𝗢𝗡𝗘 𝗦𝗧𝗘𝗣 𝗙𝗢𝗥𝗪𝗔𝗥𝗗 all the time, this will make you affective in all areas of life.

At the very least 𝟰 𝗦𝗧𝗘𝗣𝗦 𝗙𝗢𝗥𝗪𝗔𝗥𝗗 and 𝗢𝗡𝗘 𝗦𝗧𝗘𝗣 𝗕𝗔𝗖𝗞, we are only human after all!

I have done this in my life and my progress has been 𝗖𝗢𝗡𝗦𝗜𝗦𝗧𝗘𝗡𝗧 and 𝗦𝗠𝗢𝗢𝗧𝗛.

🤯 If you would like to chat about raising your standards, 𝗚𝗘𝗧 𝗜𝗡 𝗧𝗢𝗨𝗖𝗛! Don’t wait, I am only 𝗢𝗡𝗘 𝗠𝗘𝗦𝗦𝗔𝗚𝗘 away! 🤯

🤤 𝗥𝗲𝗰𝗶𝗽𝗲 𝗼𝗳 𝘁𝗵𝗲 𝘄𝗲𝗲𝗸! 🤤

Leggera Breakfast!

Who said you can't have a fry up and lose fat :)

😏 I can show you how 😏

𝗧𝗵𝗲𝗿𝗲 𝗶𝘀 𝗮𝗹𝘄𝗮𝘆𝘀 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗯𝗲 𝗮 𝗿𝗲𝗮𝘀𝗼𝗻 𝘄𝗵𝘆!
⁣
The amount of excuses I get from people telling me why they CAN’T do something, amazes me every single day.

The truth of the matter is ‘THERE IS ALWAYS GOING TO BE A REASON WHY!’

😢 𝗜 𝗛𝗔𝗩𝗘𝗡'𝗧 𝗚𝗢𝗧 𝗧𝗛𝗘 𝗧𝗜𝗠𝗘
😢 𝗜 𝗛𝗔𝗩𝗘 𝗞𝗜𝗗𝗦
😢 𝗪𝗢𝗥𝗞 𝗜𝗦 𝗕𝗨𝗦𝗬
😢 𝗜 𝗟𝗜𝗞𝗘 𝗙𝗢𝗢𝗗 𝗧𝗢 𝗠𝗨𝗖𝗛

𝗘𝗧𝗖...

Now do not get me wrong, these are all valid reasons why, however, just because they’re valid, doesn’t mean you can’t do it.

I was the same, constantly making excuses to avoid the truth. The truth being if I had time to:

😢 𝗧𝗢 𝗚𝗢 𝗢𝗨𝗧 𝗗𝗥𝗜𝗡𝗞𝗜𝗡𝗚
😢 𝗣𝗟𝗔𝗬 𝗖𝗢𝗡𝗦𝗢𝗟𝗘 𝗚𝗔𝗠𝗘𝗦
😢 𝗪𝗔𝗧𝗖𝗛 𝗡𝗘𝗧𝗙𝗟𝗜𝗫
😢 𝗚𝗢 𝗢𝗨𝗧 𝗧𝗢 𝗘𝗔𝗧
😢 𝗦𝗜𝗧 𝗢𝗡 𝗦𝗢𝗖𝗜𝗔𝗟 𝗠𝗘𝗗𝗜𝗔 𝗙𝗢𝗥 𝗛𝗢𝗨𝗥𝗦

Then why wouldn’t I have time to improve myself?

All it takes is a few mindset shifts, a bit of commitment, consistency and support.

What you have to understand is that you need to think about the reasons why you SHOULD!

🤩 𝗙𝗘𝗘𝗟 𝗔 𝗡𝗘𝗪 𝗟𝗘𝗩𝗘𝗟 𝗢𝗙 𝗖𝗢𝗡𝗙𝗜𝗗𝗘𝗡𝗖𝗘
🤩 𝗕𝗘 𝗖𝗢𝗠𝗙𝗢𝗥𝗧𝗔𝗕𝗟𝗘 𝗜𝗡 𝗬𝗢𝗨𝗥 𝗢𝗪𝗡 𝗦𝗞𝗜𝗡
🤩 𝗛𝗔𝗩𝗘 𝗠𝗢𝗥𝗘 𝗘𝗡𝗘𝗥𝗚𝗬
🤩 𝗚𝗘𝗡𝗘𝗥𝗔𝗟 𝗛𝗘𝗔𝗟𝗧𝗛 𝗜𝗠𝗣𝗥𝗢𝗩𝗘𝗠𝗘𝗡𝗧

The reasons ‘WHY’ will always out-weigh the reasons ‘TO NOT’. This I promise you!
⁣
It won’t happen over night, but over a consistent period of time… you will be on another level, you will be your best-self.

The important part is that you don’t guess, hire someone who has done and is doing it.

They will simplify the process and give you a clear path.

If you want to take action now and are tired of being stuck… stop thinking about ‘WHY YOU CAN’T’ and start thinking about ‘WHY YOU CAN’.

I am only ‘ONE’ message away and I am here to help! Get in touch… DON’T WAIT!

🤤 𝗥𝗲𝗰𝗶𝗽𝗲 𝗼𝗳 𝘁𝗵𝗲 𝘄𝗲𝗲𝗸! 🤤

Cod-tastic!

Try it, you wont regret it.

Hey JFS Crew!

Apologies, for dropping the ball with the Saturday Sitdown Session this week!

However, I will be putting the Sitdown Session on hiatus for the next few weeks as I am restructuring the way I will be doing it!

Keep your eyes out because it’s coming better than ever!

My weekly posts will continue, so enjoy the recipes, stories and advice!

🤪🤪

𝗟𝗲𝘁'𝘀 𝗧𝗮𝗹𝗸 𝗔𝗯𝗼𝘂𝘁 𝗠𝗶𝗻𝗱𝘀𝗲𝘁!

What is the mindset you need to create the body you want.

Honestly, you need to wear a bulletproof vest! But what is a bulletproof vest?

A bulletproof vest is what you wear to cultivate the actions you need to succeed.

Here are some examples of when a bulletproof vest may be required:

💪 When your friends invite you out and you are tempted and pressured to over drink and go over your calories for the day

💪When you’re tired from work and you decide, ‘Oh, you know what I’m going to order take-away instead of going to the shop to prepare for the week.

💪Or I’m too tired to do my exercise or walk today.

💪 When your kids ask if they can have snacks today and you’re tempted to eat them even though you’ve had your quota for the day.

The important thing to remember is that your bulletproof vest needs to be in place all the time so you can take these ‘bullets’ and still push through with you goal.

If you don’t have this to protect you, these everyday ‘bullets’ will ‘kill’ your progress and success.

I’m not saying you can’t enjoy yourself, after all this should be your lifestyle. Therefore, you should be including treats and drinks into your weekly eating in a way that is controlled.

Just do not let life’s ‘bullets’ pe*****te your bulletproof vest, think about your goals and stick to them.

This is something that I have struggled with my whole life as examples these were some of the 'bullets' I let through that really stopped my progress:

🚑 I would tell myself that because I was doing so much training I wouldn't need to think about my diet.

🚑 I would eat Nutella out of the jar, scooping it out with biscuits.

🚑 My friend would invite me out and I would drink thoughtlessly or I would go out with my friends and have take-away almost everyday.

🚑 I wouldn't prepare for the week ahead.

These were all things that I struggled with but when I put on my bulletproof vest everything changed!

If you would like to learn how you can create your own bulletproof vest, get in touch, send me a message and we will discuss your goals.

#𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴 #𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 #𝗿𝗲𝗮𝗰𝗵𝗼𝘂𝘁 #𝗶𝗻𝘃𝗲𝘀𝘁 #𝗿𝗲𝘀𝘂𝗹𝘁𝘀 #𝗺𝗲𝗻𝘁𝗼𝗿 #𝗯𝘂𝘀𝗶𝗻𝗲𝘀𝘀 #𝗯𝗼𝗱𝘆 #𝗳𝗶𝘁𝗻𝗲𝘀𝘀 #𝗲𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 #𝗺𝗶𝗻𝗱 #𝗯𝗼𝗱𝘆 #𝘀𝗼𝘂𝗹 #𝗺𝘂𝗺𝘀 #𝗱𝗮𝗱𝘀 #𝗽𝗮𝗿𝗲𝗻𝘁𝘀 #𝗺𝗶𝗻𝗱𝘀𝗲𝘁

🤤 𝗥𝗲𝗰𝗶𝗽𝗲 𝗼𝗳 𝘁𝗵𝗲 𝘄𝗲𝗲𝗸! 🤤

Pancakes Baby

Try these you wont regret it.