JJ’s Basic B*tch Pumpkin Spice Apple Protein Muffins

JJ’s Basic B*tch Pumpkin Spice Apple Protein Muffins

I've been obsessed with my Blueberry Explosion Protein Muffins for years. I make them every Sunday and have two every day as a post workout treat. This week catastrophe happened. I ran out of blueberries and was too lazy to go to the store. But I did have apples so I figured, why not?! The result was a delicious reinvention of my favorite recipe perfect for fall. I call them JJ’s Basic B*tch Pumpkin Spice Apple Protein Muffins. Give them a shot and I hope you enjoy!

Read More

Q: Can You Really Hit Your Ideal Protein Goal? A: Yes! Here's How.

Q: Can You Really Hit Your Ideal Protein Goal? A: Yes! Here's How.

Many of my nutrition and training clients find success in flexible dieting. If their goal is fat loss, the most important thing is to maintain a modest calorie deficit over time. But if maintaining or building lean muscle is also a goal, we have to make sure they are hitting their protein target. Sometimes this means aiming for ~175-200g protein in a day on a ~2,400kcal diet which can seem impossible at first. So here is a sample day for how that can be achieved that won't leave you starving and will likely leave you feeling full and satisfied. 

Read More

Four Ingredient "Veri Veri" Teriyaki Shrimp and Soba

Four Ingredient "Veri Veri" Teriyaki Shrimp and Soba

This is one of my favorite meal prep treats and it's literally one of the easiest to make. My partner and I were getting tired of our old lunchtime standbys (chicken salad, meat loaf, salmon). Sometimes you just want something that tastes as good as Chinese takeout or ramen but that won't leave you feeling gross and bloated. Try this quick one that only has FOUR ingredients and can be prepped and stored for easy lunches or dinners during the week.

Read More

"Me Pretty" Mac & Cheese

"Me Pretty" Mac & Cheese

Many of my favorite healthy and tasty recipes are inspired by my clients. I love it when they take our nutrition coaching ideas into the kitchen and dream up new, fun ways to eat clean. This one is a winner from my rock star client Geoff. In addition to having the best animated Elmo gifs he also has the best reinvention of this classic comfort food that I call "Me Pretty" Mac & Cheese.  

Read More

Introducing JJ's Guide to Eating Clean and Getting Lean

Introducing JJ's Guide to Eating Clean and Getting Lean

This has been a year in the making and I'm stoked to launch my first e-book: JJ's Guide to Eating Clean and Getting Lean. In this guide, I’ll provide you with a framework and tools for eating to your body composition goals that will still allow you to enjoy your life. My coaching methods have helped hundreds of clients reduce their body fat, get strong and become healthier and more energetic. Ditch the diets and learn a practical and effective way to approach eating for safe, long-term results. On sale now for $4.99. www.JJ-Fit.com/guide.

Read More

What is "Flexible Dieting"?

What is "Flexible Dieting"?

Nutrition is both simple and complex. It's simple in that if we want to lose weight, we need to burn more calories than we eat (and vice versa if we want to bulk up). But genetic, environmental, lifestyle, psychological and social factors can affect our individual nutritional needs making them more complex. "Flexible dieting" isn't a diet; it's a nutritional concept where you have a daily calorie and macronutrient (carbohydrate, protein and fat) target and as long as those specific numbers are achieved, then food selection is left up to your personal preference. Here's the skinny on how it works.

Read More