JR Health & Performance

It’s coming up to 10 years since I got my first gym membership which is actually crazy!!

I started off PETRIFIED of the gym floor. I’d pretty much only do classes or hide in the studio when it was empty so no one could see me.

When I moved to uni I got a bit braver, started actually using the gym, tried CrossFit and eventually qualified as a PT. But even then, I still didn’t feel like I 100% knew what I was doing.

It wasn’t until I hired my own coach that things really started to click. I learnt how to actually train hard, progressively overload, structure my training and eat to support my goals.

Since then I’ve trained to build a physique im confident with, I’ve spent time building muscle, competed in bodybuilding shows and experienced the much more extreme end of physique development too.

I think after all of it I’ve landed somewhere in the middle.
I care A LOT about my training and my physique, but I also really fu***ng like my life outside of the gym. Dinner, travelling, drinks with my friends, nice food and doing things because they’re fun.

I don’t think you have to choose between the two.
But I also don’t believe “balance” means doing whatever you want and expecting serious results. Sometimes you have to diet, say no, train when you can’t be arsed and make choices that support your goal. The important bit is learning that it DOESN’T HAVE YO BE ALL OR NOTHING
Train fu***ng hard, eat for your goals and understand WHY you’re doing it.

Most importantly, it’s important to learn how to make it all work alongside actually living your life.

That’s what I want Coached by Jess to be about🫶🏻

Who actually has time to track the splash of milk in their coffee at 5am?

I see so many people making tracking way harder than it needs to be.

Yes, technically you could track every raspberry, cucumber slice, every tomato or handful of spinach…

But why?

Those foods contribute next to no calories, yet tracking every tiny thing adds a huge amount of mental load.

And the more mentally draining tracking becomes, the less likely you are to stick to it.

Instead, I get my clients to focus on the bulk of the meal.

Track the foods that actually contribute meaningful calories, hit your protein, and be consistent.

Leave yourself a little calorie buffer for the tiny bits that simply aren’t worth stressing over.

I think the biggest takeaway from this is that chasing perfection usually just creates more mental load, makes tracking feel like a chore, and eventually leads to giving up altogether.

Instead, focus on building habits you can sustain. Because the things you can repeat day after day, week after week, are the things that actually get you results.

Why do one when you can do both 🏋🏼‍♀️🪩

Your progress isn’t determined by the occasional 20% of life that looks a little different. It’s built by the other 80% the habits you repeat day after day, week after week.

There will always be birthdays, holidays, weddings, date nights, girls’ brunches and spontaneous plans. That’s life. Those moments are meant to be enjoyed, not feared.

The mistake I see so many women make is letting one off-plan meal turn into an off-plan weekend… or even an off-plan month because they think they’ve “blown it.”

Instead, enjoy the cake.
Enjoy the cocktail.
Enjoy making memories with your favourite people.

Then wake up the next day and get straight back to your normal routine.

It’s what you do most of the time that really counts.

Have I reached the age where I start entering marathons 🫣🫣

Weekly round up 💛

Slightly different week this week, no training until the end of the week as I’ve been trying to get back into some sort of routine post New York. As you can probably tell… we fully enjoyed the trip, lots of food, drinks and just living life which was exactly what I needed.

That said, by the end of the week I was definitely ready to get back into the gym and back into some structure.