http://www.jennyfitwellness.com/

Jenny Fit Wellness, Gilbert, AZ (2025)

01/29/2024

If you are someone who is never happy with your physique after a fat loss phase, you need to commit to building muscle for an extended period of time.

Skinny fat happens from a lack of muscle. A lot of people focus too much on fat loss instead of building the foundation that will help them keep the fat off easier in the long run. I gave you how you can stay skinny fat.

A building phase may be the answer so that you can see progress the next time you lose fat.

I have never met a client who thought they had too much muscle. 💪🏽

01/28/2024

Your plan should feel resilient.

Adherence is hard when you hate what you are eating.

Adherence is hard when you are stressed out.

Adherence is hard when you don't believe you have flexibility.

Adherence is hard when you feel guilty after eating.

Success with your diet comes from less perfection, less restriction, more celebrating your wins, and less dwelling on what you deem failures.

Less friction means more consistency.

01/23/2024

Your results will show up in so many more ways than the scale. These are only a few common NSV (non-scale victories) worth celebrating.

The scale can be a great tool, but not the only tool to use.

Helping clients see the good in their week makes a difference in their success. Most individuals focus on what went wrong instead of what actually went right.

Reflect on your wins and what you want to improve on, but don't dwell on what you didn't do. That's a great way to never have success.

Your mindset is the non-sexy factor that will help you with long-term success.

01/21/2024

The truth is, fat loss can increase your confidence, but you need to work on the habits to become the new person you want to become for long-term success.

01/18/2024

You can consume alcohol and still reach your fat loss goals, but make sure you are accounting for your alcohol correctly.

Using this formula, you can track your alcohol calories from fats, carbs, or a mix of both.

The reason certain drinks, like Miller Lite, show they only have 2 carbs and 95 calories is because alcohol is not a macronutrient.

The correct macros won't be reflected on a nutrition label, and at 7 calories per gram, alcohol calories can add up pretty quickly.

Calories from alcohol are empty calories with no nutritional value, but they still count!

Refer to the quick alcohol quick guide for examples or calculate your favorite drinks macros and save them for easy tracking. Don't forget to add your mixer if it has calories.

I would discourage you from making a habit of filling your macros at the end of the day with alcohol, especially if you are in fat loss. When in fat loss, you want to maximize your ability to feel satiated and feel good.

Share your favorite alcoholic drink, calories, and macros.

01/17/2024

Muscle Does NOT Weigh More Than Fat.

1lb of Muscle Weighs The Same as 1lb of Fat because 1lb is 1lb.

Muscle is more dense than fat, so it takes up less space for the same amount of weight. When comparing equal volumes, muscle is about 18% more dense than fat.

Fat, with a lower density, takes up more space for the same weight compared to muscle. This is why two people weighing the same can look totally different.

Muscle is what shapes your body to look leaner, not bulkier. Fat makes you look bulkier.

It is important to understand this as you may find that your weight doesn't change much or even increases as you build muscle. This is because muscle being denser than fat, weighs more by volume.

It is possible to become healthier, stronger and more fit without seeing a significant change in weight.

Health is about a lot more than your weight.

Don't shoot the messenger. I am just here to give you the facts.

01/15/2024

If something really matters to you, Be Relentless.

7 years ago, my life forever changed by taking a HUGE risk.

Turns out it was one of the best risks I could ever take. I quit my corporate wellness job of 10 years to fully focus on my nutrition coaching business.

To all of my clients I've coached over the years, THANK YOU!! Thank you for trusting me with your health and fitness goals! 🙏 I'm grateful for every single one of you. Thank you to anyone who has supported me in any way. 🩵

Here's to continuing to be relentless with life goals and help more people be their best self. ✨️

Throwback to one of my first photo shoots with my good pal and photographer when starting Jenny Fit. 💪🏽

01/14/2024

Sunday Funday, Sunday Prep Day or Both?

This is how I keep my week simple, but I also dialed in to reach my goals.

I pick the days of the week I know I can get good workouts in and plan my 2 rest days accordingly.

I pick 2-3 meals we'll eat leftovers from and have groceries on hand. In addition, I always have a plan B in case something comes up. I have a few no prep options like Cedarlane chicken enchiladas in the freezer.

I pick 2-3 fruits and veggies to have on hand for the week.

I put everything in my calendar that I might need a reminder for.

The MOST important thing I do is not stress if something goes sideways. I don't say f - it to the rest of the day or week when things don't go my way.

Allow for some flexibility in your week and have a Plan B to make it easier to stay somewhat on track.

01/12/2024

What are 3 DNC's (Daily Nutritional Commitments) that you could do daily to move you closer to your goals?

These will be 3 things that are fairly easy to stick to and help you feel your best.

I know if I do these 3 things everyday, I will feel great:

1. 1 shake/ day: Get my protein in.
2. 1 big ass salad: Eat more fiber and feel satiated .
3. Oats combo: Easy, healthy, fibrous meal that I enjoy. *My protein varies with the oats.

The easier you make nutrition, the better results you'll have.

What are 3 daily nutritional commitments you may already be doing or that you could start doing to feel your best?

Try this out this weekend and see how easy it is! 💪🏽🔥

01/11/2024

How I reach my goals and have continued progressing without doing 75 Hard.

I don't have an issue with 75 hard, but for those who struggle with consistency, this is a temporary fix for you.

If you don't see yourself doing it a year from now, you need to find what you can stick to longer than 75 days IF you have physique goals you are trying to achieve.

Pay attention to how you feel after the 75 days are over. Are you burned out, glad it's over, and ready to return to normal? Then it probably didn't move you any closer to long-term success.

This is an example of how my clients and I set goals to make progress, and we will continue improving moving forward.

Sound too simple?

That's your problem. Being healthy doesn't need to be complicated.

01/10/2024

Your health and fitness journey is a reflection of your consistent, long-term behaviors. You will either become healthier or unhealthier depending on your actions.

With the right tools, education, and mindset, you can overcome anything and be better every year.

If you feel a year is too long, think about the time you have spent trying to lose those 10lbs that may have turned into 20.

Learn how to disconnect the connection between your happiness and your appearance and watch your results unfold.

It is never too late.

I am in the best shape and HEALTHIEST I have ever been at 44.

Don't let your age be a limiting factor.

Trust me, it hasn't been easy for me, but quitting wouldn't have got me here today!

Who's ready to crush their goals? 💪🏽

01/09/2024

Whether you track your food or not, you need to eat an optimal amount of protein to get great results.

Don't overcomplicate getting your protein in. Find a few protein sources you enjoy, create a plan for the day and repeat.

You may be training hard in the gym, but if you aren't eating enough protein you will be spinning your wheels.

Get more out of your hard work and make sure you are prioritizing your protein intake every day.

Eat the protein sources you enjoy for long term satisfaction and results.

01/06/2024

Do you want to take a simple step towards being healthier?

Take a WALK.

This is one of the non-sexy, simple things that will make a difference in your health journey. At this point, this shouldn't come as a surprise to anyone.

Studies have shown that walking is an essential part of health that is important for digestion, insulin sensitivity, metabolic health, cardiovascular health and fat metabolism.

The question is how much should you walk? This answer is, it depends, just like most things in the health and fitness industry. It will depend on your lifestyle.

If you aren't walking daily, start with a 20 - 30 minute non-negotiable walk or aim to increase to 8,000 steps if you aren't hitting that many on a daily basis. This isn't a cardio session, but just a walk that becomes a habit for you.

If you are sedentary and have a hard time finding time to get a longer walk in at once there are benefits to spreading your steps throughout the day and not just getting all of the steps at once. If you have a hard time getting in longer walks, aim for short bursts after a meal or over the course of the day.

Healthy habits like this will help you in so many ways, you have to experience it yourself.

It really is that simple!

Who walks daily and loves it?

01/05/2024

Let's talk about setting realistic goals and having a realistic vision of the changes you want considering your lifestyle. Diets go wrong when goals and expectations aren't aligned.

This client and I have worked together over the years during different seasons of his life.

In 2023 his goal was to tighten up and feel good at his wedding on NYE. He had a ton of travel planned for fun things so we discussed expectations and sacrifices he was willing to make. He achieved exactly what he hoped to without feeling like it was a grind, enjoyed his trips, tracked his food most of the time, lifted heavy, prioritized food quality and sleep. This is what healthy looks like.

Swipe to see his last fat loss phase in 2019 where he was in a different season in life, he had different goals, and different expectations of himself. Getting to this lower body fat % takes a lot more commitment to planning, prepping, and paying attention to all the smaller details.

I love this comparison and I hope it is a good reminder that being realistic with your season of life does make a difference when setting goals. You don't need to walk around shredded and your leanest to feel successful. In fact, my clients are looking for a healthy lifestyle they can sustain easily.

Being healthier shouldn't feel impossible.

You only need extreme measures for extreme results. You get one body, you don't need hacks to feel your best.

Healthy doesn't mean perfection. Health is creating a foundation that can withstand unpredictability.

Jenny Fit Wellness