KJR Nutrition & Fitness

KJR Nutrition & Fitness Hey there! I am KJ, a fitness and nutrition nerd. I have a deep passion for helping others find their strongest, happiest, and best self.

Are you ready to take the dive into feeling your best? Contact me today and let's get started!

Auggs completed his wrestling season last night. He improved so much over the year- huge thank you to his coaches! 🥰
04/17/2026

Auggs completed his wrestling season last night. He improved so much over the year- huge thank you to his coaches! 🥰

Check out this amazing client progress photo! I have been working with this lovely lady for 24 weeks and her success is ...
04/16/2026

Check out this amazing client progress photo! I have been working with this lovely lady for 24 weeks and her success is outstanding. During her program we worked through the holidays and several long-weekend travels and she has managed to still enjoy herself with some fun meals while continuing to see progress. She has lost over ten pounds yet gained a TON of strength in the gym. Please join me in applauding her taking such great care of herself!

One of the easiest nutrition changes I recommend to my clients has NOTHING to do with cutting stuff out.Instead, I recom...
04/16/2026

One of the easiest nutrition changes I recommend to my clients has NOTHING to do with cutting stuff out.

Instead, I recommend they upgrade meals they were already eating anyway.

It’s so much more exciting to think about ADDing things to your meals vs. SUBTRACTing them! 

Most of the time, that means adding more protein and fiber so meals are more filling and satisfying. 

This can be as simple as adding veggies to scrambled eggs, adding chicken or salmon to pasta, or pairing fruit with Greek yogurt or nuts.

Here’s why it works: Most people don’t struggle because they’re eating “bad” foods.

They struggle because their meals aren’t nutrient dense and they don’t actually satisfy them…  so they end up tired, craving snacks, and thinking they just need more willpower.

If you’re trying to eat healthier, start here. Just make what’s on the plate work harder for you!

Ready to make a change? My coaching program helps people add structure to their eating that increases energy, strength, and confidence! 

👉 Want more info? Just DM me and I’ll get the details over to you ASAP.

04/15/2026

When your long term training client gets her FIRST PULL UP just a couple weeks after her 50th birthday 🥳🥳🥳 I am so dang proud of her, I had to send her a quick shout out! 🙌🙌🙌

The boys are off to a quick day camp at DBat here in Missoula- they sure jumped out of bed quick this morning! ♥️⚾️♥️⚾️♥...
04/08/2026

The boys are off to a quick day camp at DBat here in Missoula- they sure jumped out of bed quick this morning! ♥️⚾️♥️⚾️♥️⚾️♥️

If you’re a woman in her 40s+ who’s been doing all the “right things” but it feels like you’re spinning your wheels…It’s...
04/07/2026

If you’re a woman in her 40s+ who’s been doing all the “right things” but it feels like you’re spinning your wheels…
It’s probably time to refocus. 
✔️ The minimum effective dose
✔️ Workouts that leave you feeling stronger (not exhausted)
✔️ Recovery strategies that calm your system, paving the way for change.
💡 Progress isn’t about pushing harder…
It’s about getting strategic with what works, and letting the rest go.
🔥 Want my Quick Guide to Beating Plateaus? Comment the word “PLATEAU” and I’ll send it your way!

04/06/2026

If you start your day feeling great…
but by noon your energy is completely drained 😩
This ONE simple morning rule can make a big difference 👇

✨ Your new rule: Move your body before 11 a.m.
It doesn’t have to be a full workout 💪
Just aim to move for 5–10 minutes each hour (when you can!)

Here’s why it works so well:
✨ It wakes up your circulation
Even a few minutes of movement boosts blood flow to your brain and muscles 🧠
➡️ More alert, less reliance on caffeine ☕
✨ It boosts energy (instead of draining it)
Light movement signals: “We’re awake, let’s go!” ⚡
✨ It increases your NEAT (huge for fat loss)
NEAT = non-exercise activity thermogenesis
Translation: all the movement you do outside of workouts 🚶‍♀️
Think:
✔️ Walking around
✔️ Tidying up
✔️ Stretching
✔️ Pacing on calls
👉 It all adds up more than you think
✨ It may help regulate your appetite
Staying active can help support more stable hunger signals 🍽️

💡 My go-to:
Before 11 a.m., I make it a point to get 5–10 minutes of movement
(and ideally stand up + move a little every hour!)

❤️ Save this so you remember tomorrow morning
👉 Follow for simple, realistic strategies to feel stronger, leaner, and more energized
movementismedicine consistencyiskey wellnessroutine feelgoodfitness

04/05/2026

Wishing everyone a very Happy Easter!

He is risen! Easter is a reminder of renewal, hope, and fresh beginnings. This time of year is a perfect time to pause, reflect, and reconnect with what matters most.

KJR Nutrition and Fitness hopes you have a great day!

04/05/2026

Auggs loves to bake and since it was his birthday earlier this week he asked to make his own birthday cake 🎂. It’s nice to know as a parent your lessons have rubbed off on them as to what will happen if you eat too much sugar too often 🤣🥰 and the fact that he pronounces it like our grandpas did in 1991 makes it even better 😅

04/04/2026

Let’s talk about the “my scale won’t budge” spiral…

Because nearly every woman over 40 trying to lose belly fat has experienced it.

Myself included!

Let’s see if this sounds familiar…

It’s been a week or two without any movement, and suddenly you’ve turned into a detective, reviewing every single thing you’ve done to find a reason why.

Was it that rest day? The handful of almonds you ate standing at the counter? That one night you only got 4 hours of sleep?

It’s SO tempting to focus on the numbers but (yes you’ve heard this before but it’s worth repeating): they don’t tell you the whole story.

Bodies are weird and your progress WILL zigzag. Sometimes things are happening that you just can’t see yet.

It’s way more productive to focus on the “boring” stuff: being active consistently, eating in a way that doesn’t leave you hungry or tired, getting enough sleep, and keeping stress at a manageable level.

When you pay attention to those things instead of obsessing over numbers you don’t have any real control over, you’ll end the spirals and be on your way to real progress again!

If you’re showing up consistently, that matters way more than what the scale says.

👉 Follow for more results-getting strategies for people focused on their health and fitness.

03/31/2026

If you’re lifting, meal prepping, and still not seeing results...

⚠️ It’s time to swap working harder with working smarter.

DM me the word “PLATEAU” and I’ll send my step-by-step guide over to you ASAP!

Plateaus are your body’s way of saying:�👉 I’ve gotten fitter, stronger, and more efficient.�👉 It’s time to do something different.

This is exactly why I created my Quick Guide to Beating Plateaus.

It’s a cheat sheet that gives you real, doable strategies to get things moving again, without it taking over your whole life!

You’ll learn:�✅ Why your workouts might be backfiring�✅ The food upgrade that boosts metabolism + satisfaction�✅ What to adjust when you’ve ‘tried it all’

💡 This is the exact process I use with clients who’ve hit a wall and want to get back to progress without losing their minds.

📩 Ready to break through and restart your results?

DM me the word “PLATEAU] and we’ll get those results going ASAP!!

We had a blast supporting Easton and his team in Nashville this weekend. Go Bison- horns up! 💛💚💛💚💛💚 ⚾️ 🤘🏼
03/08/2026

We had a blast supporting Easton and his team in Nashville this weekend. Go Bison- horns up! 💛💚💛💚💛💚 ⚾️ 🤘🏼

Address

Missoula, MT

Opening Hours

Monday 9:30am - 2:30pm
Tuesday 9:30am - 2:30pm
Wednesday 9:30am - 2:30pm
Thursday 9:30am - 1:30pm
Friday 9:30am - 2:30pm

Telephone

+14063705070

Website

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