Coach Joe

ITG Diet Weight Loss Coaching | NASM Certified Personal Training | Remote Coaching Nationwide

08/15/2025

Fueling your body with the right foods is key to your weight loss journey, and a food diary or journal is your secret weapon. By tracking your daily food and drink intake, you create a clear record that helps you stay accountable and gives you a powerful tool to share with your ITG Coach.

Your coach can analyze this valuable information each week, helping you identify foods that may be too high in fat, carbs, or sodium—all of which could be causing a stall in your progress. This isn't about judgment; it's about giving you the insights you need to make smarter choices. So, grab your journal, log in to the ITG website Food Diary, and start tracking your way to success!

As a Coach, I have found many tiny little things that you might not think would have an effect on weight... but over time, those small things add up.

How has food journaling helped you on your weight loss journey?

Coach Joe
ITGdiet.com
Joseph@ITGdiet.com
727-641-1679

08/11/2025

Prepping for the week ahead is a game-changer on the ITG Diet! 🥗

Take the stress out of nightly meal planning by dedicating a little time to prep. You can:

Get your grocery shopping done for the week.

Pre-cook some of your approved proteins and veggies.

Cut up fresh vegetables so they're ready for quick, grab-and-go meals.

With a little prep work, you can simply heat up your food or do a quick sauté in a pan, making it easy to stay on track all week long!

Get in touch for a helpful bulk cooking guide that you can use. If you stay ready, you don't have to get ready!!

Coach Joe
ITGdiet.com
Joseph@ITGdiet.com
727-641-1679

08/08/2025

Are you on a health and fitness journey?

Stepping on the scale can be a daily ritual, but what if the number you see doesn't tell the whole story? While pounds lost or gained can be a motivating factor, they only offer a snapshot of your progress. A body composition scale can provide a more detailed and accurate picture of what's happening inside your body by tracking key metrics like body fat percentage and body water percentage.

Focusing on body composition can give you a truer sense of accomplishment. For example, a higher number on the scale might not be a setback if it's due to an increase in muscle mass rather than fat. Similarly, a plateau in weight might be masking positive changes in your body composition. By tracking your body fat percentage, you can see if you're effectively shedding fat. Simultaneously, monitoring your body water percentage can help you stay on top of your hydration levels, which is crucial for overall health and muscle function.

So, next time you step on the scale, look beyond the number and focus on the bigger picture!

For guidelines on where your body fat and water percentages should be for a healthy YOU, get in touch!

Coach Joe
ITGdiet.com
Joseph@ITGdiet.com
727-641-1679

08/05/2025

It's Summer Reboot Season!

Let's face it, summer is for fun, family, friends, and.... food! If you haven't checked your weight lately, get on the scale today and see where you are.

Remember... DO NOT beat yourself up if you find your weight has gone up a bit! Let's catch it now and do a SUMMER REBOOT!

The ITG Diet Plan along with your ITG Coach will help you shed those pounds before Fall arrives (along with all those food-filled holidays!) and get a jump on getting back to your goal weight!

DM or call/text Coach Joe at 727-641-1679 to get started on your SUMMER REBOOT!

Coach Joe
ITGdiet.com
Joseph@ITGdiet.com
727-641-1679

08/04/2025

Daily walks are great for your health! But if that stroll is getting a bit monotonous, try Japanese Walking. It's an interval walking exercise routine that can help with physical fitness and age-related conditions.

The Workout:

- Walk for 30 minutes
- Alternate during the walk between 3 minutes of fast-paced walking and 3 minutes of slower steps.
...It's as simple as that!

In an original study, participants who used this routine for 5 months lowered their blood pressure, gained leg strength, and had overall better physical fitness than a group who only walked at a moderate pace.

If you can get out and walk, try adding a 30 minute Japanese Walking Session to your routine today!

Coach Joe
Joseph@ITGdiet.com
ITGdiet.com
727-641-1679

08/01/2025

This weekend, you don't need to be perfect. Just work hard, stick to your guns, and have a good attitude. Your progress will show!

To help stick with your plan, recipe suggestions, motivation, and your weekly check-in, get in touch with me today! I'm here to be your accountability partner and help you reach your goals!

Coach Joe
ITGdiet.com
Joseph@ITGdiet.com
727-641-1679

07/29/2025

Summer is a great time for the freshest vegetables!

Grab your favorites to make a quick and healthy stir-fry. Just use a little olive oil (spray to cut back on the fat or use 1 tbsp) and seasonings to give them delicious flavor!

Here's a chicken, onion, bell pepper, broccoli and mushroom stir-fry we made last night. We used a bit of sea salt, pepper, garlic powder, chili powder and cayenne for a kick.

Hearty, delicious, and filling! Plus, get in lots of veggies that go toward your daily count!

TIP: For those in your house who are not on the ITG Diet Plan, you can place this chicken and vegetable mix over jasmine rice, pasta... or stay healthy with cauliflower rice, zucchini noodles, spaghetti squash, miracle noodles... so many delicious options!

For more recipes or help in the kitchen, get in touch!

Coach Joe
ITGdiet.com
Joseph@ITGdiet.com
727-641-1679

07/17/2025

It's the middle of summer, but it's never too late to prioritize your health and weight loss goals!

Getting started, or restarted, on your journey can feel challenging, and that's where the power of an accountability partner comes in.

An accountability partner can make a significant difference in keeping you motivated and on track. With the ITG Diet Plan, ITG Coaches are here to be your dedicated accountability partners, guiding you through all steps of the program, including crucial life-long maintenance. Don't let your progress derail this summer. Reach out to myself, or your ITG Coach today to stay on track or get restarted and take control of your health!

Coach Joe
ITGdiet.com
Joseph@ITGdiet.com
727-641-1679

07/15/2025

Stay on track and motivated all summer long!

Here are some tips from ITG to help you accomplish your goals of losing weight, eating healthy, getting in activity, or staying at your goal weight all summer long!

BLOG >>> https://www.itgdiet.com/connect/itg-blog/entry/great-ways-to-stay-motivated-and-on-track-during-summertime

Coach Joe
ITGdiet.com
Joseph@ITGdiet.com
727-641-1679

07/09/2025

Don't let a holiday weekend or celebration derail your progress. The key to success on the ITG Diet Plan is getting back on track as soon as possible.

Step on the scale to assess where you're at, then reach out to your ITG coach. Remember, it's okay if your weight is up a little; don't beat yourself up. Focus on hydrating with plenty of water and recommitting to your plan today. You've got this!

Coach Joe
ITGdiet.com
Joseph@ITGdiet.com
727-641-1679

07/04/2025

Happy 4th of July!

07/02/2025

The Fourth of July is almost here, and with all the celebrations comes delicious food! It's easy to get off track with your healthy eating goals, but this year, let's plan ahead. When heading to a party or gathering, consider bringing a healthy side dish that everyone can enjoy.

ITG has several fantastic recipes that offer lighter, yet still flavorful, alternatives. This is a great way to stay on track with your weight loss journey or maintain your progress throughout the holiday festivities. Enjoy the celebration responsibly and healthily!

Coach Joe
ITGdiet.com
Joseph@ITGdiet.com
727-641-1679

Address

Saint Petersburg, FL
33710

Telephone

+17276411679

Website

http://ITGdiet.com/

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