Josiah Novak - JosiahFitness

Josiah Novak - JosiahFitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Josiah Novak - JosiahFitness, Personal coach, 13842 Estate Manor Drive, Gainesville, VA.

10/16/2025

For years, fall and winter used to be my “coast” seasons.

I’d tell myself, “Everyone adds a little weight during the holidays.”

And before I knew it, I was starting every spring behind.

Not this year.

Not anymore.

This year, we’re flipping the script.

This is the Generational Winter Lock-In.

This is where we drop body fat, lock in our habits, and get ahead of the game

because feeling confident in your body next summer doesn’t start six weeks before Memorial Day.

It starts right now.

While everyone else is slowing down, we’re tightening up.

We’re going to use the colder months to build momentum

not lose it.

From October through February, you can make massive progress if you have the right system:

✅ A mini-cut heading into the holidays to shed fat and reset your habits.
✅ A strategic lean gain phase where we use those extra calories to build muscle.
✅ A metabolic repair phase to boost energy and appetite control.
✅ And then, a proper 12-week shred to kick off spring.

This isn’t about perfection.

It’s about momentum, discipline and using the seasons to your advantage.

We’re going to feel in control of our bodies, our stress, and our routines…

and go into next summer way ahead of everyone else.

It all starts right here.

Right now.

The Generational Winter Lock-In.

Being a Dad and staying Fit isn’t easy...but here’s my top 10 tips to help you be in great shape while being an awesom...
03/15/2025

Being a Dad and staying Fit isn’t easy...but here’s my top 10 tips to help you be in great shape while being an awesome Dad:

1. Forget about the 6-8 meals a day crap. Eating more frequently Does NOT speed up your metabolism. Eat 2-4 meals a day. Save the majority of your calories for bigger family meals

2. Train early in the AM if possible. It gives you an awesome start to the day, sets an awesome example for the kids, and frees up time later for hanging out with the family

3. Don’t waste money on BS supplements. Stick to the basics like a quality whey protein and creatine

4. Don’t use precious gym time for boring cardio. Lift weights, do metabolic conditioning and get more active in your daily life instead of doing boring cardio

5. Track macros to give you more freedom to eat different foods with the kids and wife

6. Don’t worry about training more than 3-4 days per week. If properly structured, you don’t need more than that

7. Chase your kids = cardio

8. Smoothies are a game changer when it comes to helping your kids eat better and for convenience when on the go

9. Get your kids involved early and often. Teach them squats and push ups. Lead by example!!

10. Tell your kids you love them and are proud of them daily. Trust me it matters

Comment “FAT LOSS” and I’ll send you an invite to my fat loss coaching community where I post weekly free trainings

My client Rob Welch’s 100 day transformation In his own words:There is magic in consistency. 100 days. I have changed my...
03/14/2025

My client Rob Welch’s 100 day transformation

In his own words:

There is magic in consistency.

100 days.

I have changed myself both physically and mentally.

I made the decision, took consistent action, and I’m proud of myself.

This was the first step I was working towards.

I knew I needed to change drastically. The cycle of not doing what I said I would do and just letting life go on became endless.

I knew I had a lot of potential and big dreams but I just couldn’t get myself to do what I knew I needed to do.

At least not consistently.

I still don’t in many aspects of my life.

I knew changing myself physically would be the first step needed. Changing my body wouId also result in mentally being able to look in the mirror and be proud of myself.

I needed to become the person I need to be to reach the goals I have set for myself.

This “new” me is just getting started but I now have created a strong base of rock solid habits I can start adding to.

I have a lot of work to do over the next three years and beyond to reach the goals I have set for myself.

But now I am up for it and ready to get to work.

The journey continues and it’s almost time for step #2.

Thanks for reading.

——👇🏻👇🏻

Comment LEAN and I’ll send you his 3M Action Plan 👇🏻🔥

03/13/2025

To my fellow busy and successful fathers who want to be in shape

I won’t lie to you

It’s not always easy to eat right and workout consistently

In fact - there’s many days I don’t want to do either one

I’d rather eat whatever and spend more time on my business

And yes it’s crazy to say that considering I’m in the body transformation industry

But there is good news

The good news is that is ALWAYS worth the effort

You’ll always feel so much better when you do your workouts and stick to your meal plan

And you’ll never regret being healthy and in shape

All the junk that seems so much more appealing when you’re tired and stressed out will always make you feel 10x worse

Yes it might seem daunting when you look at the scale and in the mirror

Getting in shape might feel impossible

But check this out

Look around at all the blessings you have in life

Some might even be considered miracles

Getting in shape won’t require luck or a miracle

In fact it’s very very predictable

As a father who runs a million dollar organization I can tell you that being a dad and business owner takes way more skill than being in shape

So if you have those 2 things covered - you’ll be an expert at fitness in no time

Don’t just take my word for it

Ask the hundreds of guys I’ve worked with this year who completely transformed how they look, feel and perform

Our secret ?

We keep things simple and enjoyable

We don’t chase flashy objects or fancy diets

We stick to 3 simple habits per day

And stay accountable to each other

That’s where the magic happens

So if you’re serious - then consider this my invitation to join the Transformation Community

Message me "READY" and we can chat.

03/13/2025

Every man should:

- Feel good when he takes his shirt off
- Maintain a healthy body fat year round
- Strength train 2-4x per week
- Get bloodwork done 2x per year
- Get lean enough to see his abs
- Walk 8,000+ steps daily

03/12/2025

This is how I help guys lose 30 pounds in 3 months or less:

1. I dial in their movement goal through walking more
2. I get them eating healthy foods they like
3. I have them start a smart training program 3-4 days per week
4. I have them track their steps
5. I have them track their food
6. I coach them via live call 1x per week
7. I check in with them every week
8. I encourage them to be great men in all areas of their life.

I’ve helped 5,000+ men with this system

When it comes to body transformation - I am blessed to have a proven system.

Just gotta go all in and stay accountable

P.S. My clients don’t pay for information. They pay for implementation.

03/12/2025

If you use it right, fitness is the most powerful tool in the world.

But the fitness industry does a horrible job of giving you a sustainable system (especially for busy professionals like you)

Here are 5 simple and sustainable fitness habits you probably know nothing about:

1) Morning movement or morning muscle.

Carve out the first 30-60 minutes of your day to either lift weights or go for a walk

Think about this time as your way of turning your brain and energy on.

Plus it helps you avoid skipping your workout after work when you’re tired.

The perfect workout plan is the one you can do each week.

2) Make protein the star of the show

Build your meals around your protein source

3) Fitness is not an expense

It’s an investment

You get one body. Literally everything you do is done through the vehicle that is your body

It’s more expensive to treat it like crap

Change this mindset and you will change your health

4) Eat your largest meal when you are the most hungry

That’s probably dinner

Skip the small breakfast and little snacks all day

5) Ask yourself this:

What would your world look like if you felt your best physically and mentally most days?

I’d bet you’d level up in so many ways

Hope this one helps

If I had to start my fitness plan over from nothing...here’s what I would do:I’d walk 10,000-12,000 steps per dayI’d lif...
03/07/2024

If I had to start my fitness plan over from nothing...

here’s what I would do:

I’d walk 10,000-12,000 steps per day
I’d lift 3-4 days per week and focus on strength in the 4-8 rep range
I’d track calories and protein for 90 days

Yes, in a perfect world there’s a couple other things I’d do.

But this would set me up for lifetime success with being fit and healthy

The only thing holding you back?

Nothing.

Just start with the basics that I mentioned above.

Fitness has the power to improve every part of your life. All you need to do is start.

If you like this content, follow me -- Josiah Novak . I help you reach peak fitness permanently without sacrificing social and family time.

P.S. ♻️repost this to your followers

Address

13842 Estate Manor Drive
Gainesville, VA
20155

Telephone

+17032178455

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