🔆 It’s time to choose YOU! Join us for our retreat —
February 6-8.
Hey, I’m Jess! I want to share my journey with you because I know that change—real, lasting change—is possible at any stage of life. My own journey didn’t begin until I was 37 and already a mom of four. I’d never set foot in a gym, wasn’t an athlete, and found myself drained and eating whatever was easiest, usually whatever my kids were having. I was a tired and frustrated stay-at-home mom who finally decided that enough was enough. I needed to feel better, and that meant making healthier choices for myself.
When I first started, I dabbled with at-home workout videos, using 5–8 lb dumbbells, with a goal that was all about the scale. I wanted to lose weight, to hit a specific number so I’d feel like I looked better. But each time I tried, I found myself quitting after a few weeks; it felt too hard, and I just wasn’t seeing results fast enough.
Then, I decided to change my approach. Instead of just focusing on weight loss, I focused on changing my lifestyle. I cut out all the sugar and snacks I was so used to, put away my scale, and committed to three HIIT workouts at home each week. Honestly, I had to distract myself with the TV at first just to get through the exercises! It was tough—I couldn’t get through one round of a circuit without taking long breaks—but over time, the workouts got easier. My confidence grew, and I lost most of the weight I’d been holding on to. I felt proud, not just because of the changes I was seeing, but because I didn’t give up on myself.
Hey, I’m Jess! I want to share my journey with you because I know that change—real, lasting change—is possible at any stage of life. My own journey didn’t begin until I was 37 and already a mom of four. I’d never set foot in a gym, wasn’t an athlete, and found myself drained and eating whatever was easiest, usually whatever my kids were having. I was a tired and frustrated stay-at-home mom who finally decided that enough was enough. I needed to feel better, and that meant making healthier choices for myself.
When I first started, I dabbled with at-home workout videos, using 5–8 lb dumbbells, with a goal that was all about the scale. I wanted to lose weight, to hit a specific number so I’d feel like I looked better. But each time I tried, I found myself quitting after a few weeks; it felt too hard, and I just wasn’t seeing results fast enough.
Then, I decided to change my approach. Instead of just focusing on weight loss, I focused on changing my lifestyle. I cut out all the sugar and snacks I was so used to, put away my scale, and committed to three HIIT workouts at home each week. Honestly, I had to distract myself with the TV at first just to get through the exercises! It was tough—I couldn’t get through one round of a circuit without taking long breaks—but over time, the workouts got easier. My confidence grew, and I lost most of the weight I’d been holding on to. I felt proud, not just because of the changes I was seeing, but because I didn’t give up on myself.
Eventually, I realized my goal wasn’t just about being skinny—I wanted to be strong. That’s when I set my sights on learning to lift weights, with big dreams like doing a full push-up and even a pull-up! I joined a gym, though I was completely overwhelmed at first and had no idea where to start. I spent hours on YouTube and in books, trying to figure out how to train effectively. With the help of a gym friend who answered my endless questions and invited me to lift with him, I slowly learned what it took to build muscle and strength.
My first year was all about figuring out what worked for my body, in both the gym and the kitchen. It was a learning curve—sometimes frustrating, sometimes time-consuming—but I did my best to stay consistent and trust the process. Eventually, I started seeing real strength gains and found myself enjoying the workouts more and more. I pushed my limits and discovered I was capable of so much more than I’d ever imagined.
Now, as a certified nutrition coach and personal trainer, I’m here to help you build that same confidence. You’re never too old, too busy, too tired, or too new to start. I created my G4FIT program to give you the guidance and tools I wish I’d had when I started. This is your time—let me show you the way to your own version of strength and confidence.
I spent my first year of lifting figuring out what worked for my body both in the gym and in the kitchen. It was time-consuming, and at times really frustrating, but I tried my best to stay consistent with my plan and trust the process. Eventually I began seeing strength gains and enjoying the workouts! I found that when I challenged myself, I was capable of doing so much more than I ever thought I could do.
I’m excited to coach you through your journey and help you find the strength and success that I’ve found!
Eventually, I realized my goal wasn’t just about being skinny—I wanted to be strong. That’s when I set my sights on learning to lift weights, with big dreams like doing a full push-up and even a pull-up! I joined a gym, though I was completely overwhelmed at first and had no idea where to start. I spent hours on YouTube and in books, trying to figure out how to train effectively. With the help of a gym friend who answered my endless questions and invited me to lift with him, I slowly learned what it took to build muscle and strength.
My first year was all about figuring out what worked for my body, in both the gym and the kitchen. It was a learning curve—sometimes frustrating, sometimes time-consuming—but I did my best to stay consistent and trust the process. Eventually, I started seeing real strength gains and found myself enjoying the workouts more and more. I pushed my limits and discovered I was capable of so much more than I’d ever imagined.
Now, as a certified nutrition coach and personal trainer, I’m here to help you build that same confidence. You’re never too old, too busy, too tired, or too new to start. I created my G4FIT program to give you the guidance and tools I wish I’d had when I started. This is your time—let me show you the way to your own version of strength and confidence.
The first step is to get a breakdown of your Calories/Macros so you have a roadmap to follow.
Click the button below to get started and then check out my fitness programs and you’ll see that I have
something to offer anyone at any level. I’m excited to help you find your version of strong, healthy, and confident!
Customer support hours are Monday – Friday, 8:00am to 5:00pm MST
Customer support hours are Monday – Friday, 8:00am to 5:00pm MST
Customer support hours are Monday – Friday, 8:00am to 5:00pm MST
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Scientifically speaking, a calorie is a unit of energy. It is a measure of energy expenditure and stored energy. Simply put, a calorie measures the amount of energy in the food and drink that we consume. Energy balance is the relationship between energy in (food calories taken into the body through food and drink) and energy out (calories being used in the body for our daily energy requirements). This relationship determines whether weight is lost, remains the same, or gained. Energy balance is so much more that just a change in body weight though. It has to do with what’s going on in your cells. It can impact your metabolism, hormones, and your mood – so how you feel everyday. Our caloric intake comes from macros or macronutrients, which are protein, carbs and fat. Our bodies need calories (fuel) to function at an optimum level.
If you want to lose weight, you need to track your calories. Plain and simple. You might be surprised by how much you are eating. When weight loss is your goal, you will reduce your calories by 500 fewer calories than your body needs to maintain your current weight. This will help you lose about 1 lb of body fat per week. To see results, you should aim to be within 5 grams under or over your goal daily calorie/macro goal.
To be in a calorie deficit means that you are eating fewer calories than you are burning; thereby putting your body into a calorie deficit. This is ideal for losing weight, burning some fat, and leaning out.
Being on maintenance calories means you are roughly eating the same amount of calories as you are burning each day. This keeps you in a state of maintaining your current physique.
Eating in a surplus means you are eating more calories than you are burning. This is meant to build muscle. But know, also, that you will most likely gain some fat as well while eating in a surplus.
The term “macros” is short for the word “macronutrients.” Macronutrients are the essential nutrients that our bodies need to survive. There are three different macronutrients: protein, fat, and carbohydrates. You will focus on these three if you decide to become a “macro counter”. Your body needs all three of the macros to function properly. I often hear women say, “I can’t eat protein because it will make me bulky like a dude.” False. “I can’t eat fats because they will make me fat.” False. I can’t eat carbs because they are bad for you.” False. You need a minimum amount of each macro to function at an optimum level.
The general rule of thumb is to take your daily calorie goal and do a 30-35-35% macro split between your protein, carbs and fats. You have to remember that everyone’s body has different needs. I suggest starting at a certain macro number and then evaluating after 2 weeks. How are your energy levels? Are you less or more irritable? Are you bloated? Are you sleeping better? Have you seen a loss of body fat? These are questions that will help you determine if your macros are set at the right percentages. Your protein percent will never change, but you can try a higher carb or a higher fat percentage to see if your body responds better to one or the other.
Fat is essential. Remember in the 1980s when it was thought that weight loss was achieved by eating “fat free”? Fat will not make you fat! Our bodies need fat for so many important body processes. Making hormones properly, protecting our brains, and protecting our organs are a few of our body’s uses for fat. Obviously there are better sources than others when it comes to fat. Nuts, seeds, olive oil, and ghee butter reign supreme. In my experience, most women do not eat enough healthy fats. A woman needs a minimum of 40 grams of fat a day. Each gram of fat contains 9 calories.
Protein is the building block of our muscles, and helps them to repair, maintain, and to grow. If you want to see muscle growth, you must hit your daily protein goal! The more muscle you have, the more efficiently your metabolism will burn, which means you can eat more food! That’s right, you can eat MORE! You burn more calories digesting protein than you do carbs and fats. Protein also keeps you full longer, so you are less likely to overeat on snacks later. Almost every diet out there calls for protein, and there are many reasons for that. Protein also helps stabilize blood sugar (P.S. this is the secret to weight loss) and builds and repairs hair, skin, and nails. It also prevents muscle loss with age. You need 1 gram of protein per day per lb of goal body weight. Each gram of protein contains 4 calories.
Carbohydrates are also essential. Think of them as the gas in your tank. Carbs are our main energy source (unless you are in ketosis), and are our quickest source of energy. On average, a woman needs a minimum of 100 g of carbs a day. Carbs are in beans, grains, vegetables, and fruits. Carbs are broken into two categories: simple and complex. Simple carbohydrates are quickly digested and absorbed by the body which is why you feel hungry within 30 minutes of consuming them. They are broken down quickly by the body to be used as energy. You’ll find them naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. Complex carbohydrates are higher in fiber and more nutrient dense which means they’ll take longer to digest and why you can feel full for up to 4 hours after consuming them. Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol. Each gram of carbohydrates contains 4 calories.
