JB Fit 4 Life

I'm back ladies & Gentlemen! I apologize for the hiatus. Update: As of 2 months ago, I am happy to say I am fully independent as a personal trainer!

It's been a long 7 year journey to gyms all over Vegas. Small gyms, big box gyms, etc. I remember making $9/hr for private sessions at some of these big box gyms. Crazy how much money they take from their trainers. Anyways...on to this weeks tip:

How to actually track weight loss:

● The mirror test: Do you have more noticeable definition or vascularity?
● Clothes: Do your pants and shirts fit looser on you?

My preferences:

● Waist measurement: If you're waist circumference is going down, you're losing fat.

☆ Use a digital scale: STOP BEING SCARED OF AN INATIMATE OBJECT PEOPLE! It's merely a tool to track body weight metrics, so use it as such.

"I hate the scale", or "I'm scared to see the number".

This is an arbitrary number and is completely subjective. It's just how you interpret it. If you have a goal to lose weight wouldn't you want to know if what you're doing is working or not?

If you pick any random day and time to weigh in you set yourself for disappointment due to factors such as Cortisol (stress hormone), water retention or bloat due to sodium, oils, or food reactions, menstrual cycles, food undigested in your GI tract, etc.

Here's the solution people:

You can:

1. Track the weekly low: weigh in all 7 days and write the lowest number down. Do it again next week, and compare the two weeks. Was your lowest weigh in this week, lower than last weeks weigh in? Good, you're winning. Don't change anything.

Or,

2. Track the weekly average: For you numbers people out there, you would weigh in every day and write down all 7 days. Add them up at the end of the week, divide by 7, and that is your weekly average. Do that the next week, then compare the two. Was this weeks average less than last week? Good, you're winning. Don't change anything...

Now obviously do this first thing in the a.m., after the bathroom, and n**e for accuracy sake.

Try it out and let me know if it helps!

- Coach Joey out 💪🤙👊🎤⬇️

HAPPY THIRSTY THROWBACK THURSDAY!! 🤤

Hey JB Fit 4 Life Fam,

First off, I hope everyone is having a blessed New Year so far! Happy first day of February, and Black History month to all my African American friends!

Yes, that is me eating a real Fat Baby (the one I ate was called "The Fuhgeddaboudit" from Amano Italian Restaurant)

Do I know how many calories are in it? Nope...Do I care? Not really.. Why? I'm about to tell you why:

Today's topic is a question I get almost every day from many of my clients, which is:

☆How do you count calories when you're eating out??

My simple answer:

•By no means are you required to cook each and every meal at home.

•Nowadays, most restaurants have made it easy to adequately track your calories and macronutrients (proteins, carbs, fats) and provide this info online or on their menus.

•Of course, not every establishment will have the full-blown nutritional information. And that's OK! Eventually you'll become a pro at estimating how many calories and grams of protein are in portion sizes. You can eyeball and still maintain a deficit.

•This is how you can fit your fitness into your lifestyle! No more saying "No" to fun nights out with friends or family. So long as you make conscious food choices and plug the info into a calorie tracker app and maintain your calorie/protein numbers, you're all good to live your life as you see fit.

•If you know you're going out for dinner and it's gonna be epic, simply prepare by eating a lighter lunch, drinking a form of caffeine or tea throughout the day to blunt appetite, or even using a few pieces of fruit to strategically snack beforehand. That way you can go to town for dinner, guilt-free.

•Another trick is to get something with a solid amount of protein in it. Not only will this help you hit your protein intake, but it will help you reach a level of fullness much faster than carb-heavy meals. (My meal from last night was an exception to the rule lol)

•Simply do the best you can and feel out the situation.

•You can have a fit life with a rocking body and live it too!

•If you're interested in a realistic Nutrition plan that you can fit around YOUR lifestyle, and actually stick to...Message me and I'll gladly help!

Happy Thanksgiving to everyone who celebrates it!

Here are some tips for during and after your big meal:

•Drink lots of water – Be well hydrated before and during dinner and you’ll find that you won’t eat as much at the big meal.

☆Eat slowly until your satisfied and not stuffed– Chew your food thoroughly during dinner. Put your fork down and interact in between bites. Enjoy your meal with others. This will ensure you don’t overeat, get bloated and feel gross afterwards.

•Minimize starchy and bread-type dishes – Keep these portions small, and focus more on the protein and veggie dishes.

•Go skinless – Avoid the skin of the turkey to slash some of the fat and cholesterol.

•Make a conscious decision to limit certain foods – Be wary of the high-fat and high-sugar dishes, i.e. candied yams, mashed potatoes, stuffing, vegetable cheese ‘casseroles’ and pumpkin pie.

•Take a break between helpings – Wait 10-15 minutes before having a second helping to give your body a chance to register how much you’ve already eaten. You may find you don’t need that extra plate and can keep some room for dessert instead.

☆Walk after dinner – Going for a walk with the pets, friends, or family after dinner gets blood flowing and increases digestion.

•A cup of peppermint tea is another soothing way to aid digestion.

☆Practice portion control – Don’t feel like you have to fill your plate because it’s Thanksgiving. Remind yourself what a ‘normal’ serving size should be.

☆Here’s a handy portion control guide using your hand to measure:

1 serving of Protein= 1 palm
1 serving of Vegvies= 1 fist
1 serving of Carbs= 1 cupped hand
1 serving of Fats= 1 thumb

Please like, share, and spread the love 🙏

Hey everyone!

This is my first official post for my business page. I have been a personal trainer for 6 years, and have been involved with the fitness industry for 14 years now.I currently hold 10 nationally accredited certifications and I am always hungry and adding more to my repertoire.

If you're looking to lose fat, increase definition and strength, or just simply get out of chronic pain and increase your mobility....I'm your guy!

Currently, I offer in person house calls or virtual training sessions.

Please don't hesitate to reach out with any questions you have regarding fitness, lifestyle/mindset, or nutrition and I will do my best to guide you in the right direction.

Please like and share any info you see fit as the more help and love we collectively spread the more we shall receive.

Best in Health,

Coach Joey, NSCA-CPT, Pn1, FMS.....