Janey Debus Fit

Let me tell you, I’ve had women accuse me of lying because I actually EAT.

It is so engrained in the minds of women, let along petite women that if they eat more than toddler appropriate calories they’re going to gain weight.

And after years of restriction it becomes a self-fulfilling prophecy.

Your body is smart and it works with what it’s got. If you’re continually feeding it 1200 calories, it’s going to make sure that you only need 1200 calories and the rest will get stored as fat.

Fortunately, even if that’s where you are right now (and it’s the WORST. Trust me I’ve been there!) you haven’t “ruined” your metabolism.

Your body is always adapting to what you provide for it. You just need to go slowly enough to build it back up.

As a 5’0 Asian woman, you can do this.

If you want my help, my DMs are open or comment GOALS and I’d love to chat 🩷

Xoxo,

Janey

I get a message at least once a week from a client because the scale is being a jerk.

And I get it. After this last cut there were a few days I was frustrated because I was following the plan perfectly, but for a few days the scale just didn’t care.

The difference is I KNOW better. I see the data and the trends every day. But just knowing all of the information didn’t make it FEEL better.

Sometimes you just have to whine a bit. Get it out of the system. Then go right back to following the plan.

When my clients are having angst about weight loss being slow or bouncing up for no reason I always send them this list. And I let them complain as much as they want. Because that’s what I’m here for and I GET it.

This is an emotional game as much as it is a physical one. Sometimes the plan needs to change, sometimes you just need to have someone validate your feelings.

Either way I’m here for it. And if you want someone in your corner to sanity check you on your journey, I’d love to help.

Comment GOALS and let’s chat 🩷

Xoxo,

Janey

A friend of mine told me the other day that she admired that I never give up. That’s the kind of compliment that means so much to me.

And I think that’s the biggest change between when I was wondering how to achieve my goals and when I became a person who doesn’t know when to quit.

Maybe I’m a little delusional, but I’d rather be going after my dreams than never try.

Sometimes it feels like those impossible dreams aren’t moving forward, but when I zoom out a year I can see that my entire life is different.

The same thing happens with weight loss. The daily weigh ins feel like you’re fighting for 1/10 of a pound but then you look back a year and see what happens when you just don’t give up.

But running as fast as you can in the wrong direction still isn’t going to give you the results that you want, and it’s ok to stop sometimes and ask for directions.

If you are looking for someone to guide you with your weight loss or fitness, comment GOALS and let’s chat 🩷

Xoxo,

Janey

We all want to look our best on vacation. I get it, I feel the same way.

What people don’t realize is that their greatest asset is time.

A crash diet 3-6 weeks before your trip is just asking for a bad time, bad results, and a bad regain.

What’s the point of putting in the effort just to lose the results as soon as you get there?

You might have heard that “summer bodies are built in winter” and that’s so true. Most people in a deficit are looking to lose 1lb of weight per week. And if you’re looking to lose 10, 20, 30lbs or more it’s going to take a while.

So the more time you can give yourself the better. And giving yourself a buffer between the end of your diet and your trip is really the secret to not having that immediate vacation weight regain. Im not saying that will make you immune to some fat gain, but it decreases the surplus that your body is in making it easier to sustain.

If weight loss is your goal and you’re done with the crash diets, I’d love to help you. Comment GOALS and let’s chat 🩷

Xoxo,

Janey

I’ve been so excited to start increasing my calories after a long 3 months in a deficit.

But I’ve also gotten a lot of questions about reverse dieting, and more people should know about it because it’s changed my life.

As a 5’0 female I’ve always heard “petite women can only eat 1200 calories.” But the truth is that the metabolism is flexible. The more active you are and the more muscle you have, the more fuel you need to maintain your weight.

So my next physique project is to get my maintenance back up to about 2300-2500 calories. I’ve been here a few times in the past, and this is a really comfortable place for me to be able to feel good in the gym, have treats and just feel like a normal person.

Before this cut I was maintaining around 2100 calories and I’m estimating that my current maintenance is around 1900. I’m taking this first full week to gradually work back to 1900.

It isn’t necessary, so why am I going so slow?

First, it’s personally difficult for me to stomach a huge increase in food quickly.

Two, mentally it can be difficult to plan out your day. I am very routine based and this gives me time to gradually adjust.

Third, I have a photoshoot with the incredible Selina Sims | Women’s Photographer next week so while I don’t want to look depleted, I still want to look lean 💪🏼

But if you’re a petite girlie who wants to eat more, follow along because I want us all to be FED!

Xoxo,

Janey

Everyone loves a good before and after.
It’s so satisfying to see the results instantly.
But the training montage is actually months of hard work, sacrifices and choosing what you want long term over what you want right now.

And I’m a fitness coach. I know exactly what I’m supposed to do, how to adjust my macros and that the scale is a jerk sometimes.

I also struggled the same way all my clients do.
You hit all of your goals perfectly, but the scale goes up.
Keep going.

You’re tired after a long day and don’t want to hit your steps today.
Keep going.

You’re tired of using so much mental bandwidth to make sure you hit your macros every day.
Keep going.

Weight loss is another one of those processes that feels like it’s gradually, then suddenly.

You CAN do this, but if you want to change your life, your body, your finances or anything else it’s going to require you to make some changes.

If you’re looking for someone to guide you through the process, comment GOALS and let’s get your transformation started 🩷

Xoxo,

Janey