https://www.jchcoaching.com/blog daily 0.75 2024-08-05 https://www.jchcoaching.com/blog/krxgqhl3cchs3zetfd2bs8ej9t8orn monthly 0.5 2021-04-27 https://www.jchcoaching.com/blog/u7nnnkaiwp1wbhqw33depshd5vpkbt monthly 0.5 2021-05-05 https://www.jchcoaching.com/blog/by87sun518elmm39d77nbtk5v9xadm monthly 0.5 2021-05-05 https://www.jchcoaching.com/blog/om8kih37uhogi80f4tghzlaaal18zz monthly 0.5 2021-05-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1620762156770-374C8CZL6ABWES4FHJW9/don%27t+pay+not+to+eat.png Blog - My Biggest Coaching Regret Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/uo23odeu49eg7s3sdzwer7qnypxvwm monthly 0.5 2021-05-05 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1620243293700-QAFI9M8HLSFYIK2L1RM2/Untitled+design.png Blog - Nutrition Myths: BUSTED https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1620242882094-YMLFRNZX1PQZF0NZAYJU/NOT-4.png Blog - Nutrition Myths: BUSTED https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1620243187430-D9VWB1BOP9VD4MNKYW1E/NOT-3.png Blog - Nutrition Myths: BUSTED https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1620243716821-RGDGN7FRUUBBSP7547KY/Untitled+design-2.png Blog - Nutrition Myths: BUSTED https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1620243814173-ALM3AZ46D15JSPLR71LH/Untitled+design-3.png Blog - Nutrition Myths: BUSTED https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1620243064136-DZMXFG3IP4DBY34EVQA7/NOT-2.png Blog - Nutrition Myths: BUSTED https://www.jchcoaching.com/blog/do-the-work monthly 0.5 2021-05-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1620761740769-9NP0NWJLCLVK3CUGVIC4/Instagram+Post+Template+-+Customer+Review+-+Pink.png Blog - Do the Work - Progress doesn’t happen overnight. Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/nail-these-basics-for-better-health monthly 0.5 2021-05-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1620762423745-Z83TIVRXIZ1GIHOHZ4JE/My+Goals+for+the+2020+-+Square+template+for+Instagram+Post.png Blog - Nail these basics for better health - It doesn’t have to be complicated! Forget the fads and the trends and stick with these overlooked and underused classics. Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/run-your-own-race monthly 0.5 2021-05-25 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1621356124845-0FP5Q21S5CGPIEET5RTN/find+what+works+for+you.png Blog - Run Your Own Race https://www.jchcoaching.com/blog/go-to-bed monthly 0.5 2021-05-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1621356716470-HPN6E94UNI3F24NUPEJG/Get+some+sleep+-+finn.png Blog - Go to Bed! https://www.jchcoaching.com/blog/the-truth-about-beach-bodies monthly 0.5 2021-05-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1621357028188-EKYC354FNV8R4YL1NZYJ/Beach+Body+realism+.png Blog - The Truth about “Beach Bodies” https://www.jchcoaching.com/blog/eat-your-veggies-and-fruits monthly 0.5 2021-05-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1621357428011-IXMRAAGM2WP79GAOEL25/Eat+Your+Veggies.png Blog - Eat Your Veggies (AND Fruits!) https://www.jchcoaching.com/blog/pandemic-weight-gain monthly 0.5 2021-05-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1621358035570-0MKT1I1SO6IGY25JC5D3/Pandemic+Reminder.png Blog - Pandemic Weight Gain https://www.jchcoaching.com/blog/motivation-is-overrated monthly 0.5 2021-05-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1621358487087-MR95RTVTMS2QFT7ESF30/motivation+overrated.png Blog - Motivation is Overrated https://www.jchcoaching.com/blog/is-food-actually-the-problem monthly 0.5 2021-05-25 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1621970967855-5A27JGXXH7YJJEKZPUTA/11.png Blog - Is Food Actually the Problem? https://www.jchcoaching.com/blog/what-does-fit-look-like monthly 0.5 2021-06-10 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1623350918599-Q88W8QHCO3DX6Z4QHPC6/There%27s+No+One+Way+to+Look+Fit Blog - What Does “Fit” Look Like? https://www.jchcoaching.com/blog/my-1-nutrition-tip monthly 0.5 2021-06-21 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1624300050252-IIUX8TGPDM1X8LGL8FCG/Simple+Border+Health+Quote+Instagram+Post-2.png Blog - My #1 Nutrition Tip https://www.jchcoaching.com/blog/uefcf3ojn1ywkmt9z214upylceofvs monthly 0.5 2021-07-12 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1626104227896-ZLPWRP4897HD7D4DLFPA/Simple+Border+Health+Quote+Instagram+Post-3.png Blog - The Truth About Toning https://www.jchcoaching.com/blog/do-these-5-things-before-you-diet monthly 0.5 2021-07-21 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1626883768123-R2DKNGWWZE337HN7S6GY/My+Goals+for+the+2020+-+Square+template+for+Instagram+Post.png Blog - Do These 5 Things Before You “Diet” https://www.jchcoaching.com/blog/lift-heavy monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1627487899438-XWKZHFJBA8X7ABDJE54C/Simple+Border+Health+Quote+Instagram+Post-4.png Blog - Lift "Heavy" https://www.jchcoaching.com/blog/trust-yourself-amp-listen-to-your-body monthly 0.5 2021-08-23 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1627926652750-0RI96EUMKI6MQSLULXH3/Frozen-images-hd-2.png Blog - Trust yourself & listen to your body - Image via www.kidspartyworks.com https://www.jchcoaching.com/blog/give-yourself-a-break monthly 0.5 2021-08-23 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1629303414463-LAS03ZDDSQZ8BMCAHANB/Simple+Border+Health+Quote+Instagram+Post-5.png Blog - Give Yourself a Break https://www.jchcoaching.com/blog/5-strategies-for-optimal-recovery monthly 0.5 2021-08-23 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1629743926837-GSE350T7FFT8EHP2VZCL/Inspirational+Quote+Notification+Reminder+Social+Media+Post.png Blog - 5 Strategies for Optimal Recovery https://www.jchcoaching.com/blog/to-track-or-not-to-track monthly 0.5 2021-08-30 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1630337595190-FCOTSXV8EQ56D88236W9/Inspirational+Quote+Notification+Reminder+Social+Media+Post-2.png Blog - To Track or Not to Track? https://www.jchcoaching.com/blog/p9a4chxzu6nk2jcezgoqvt1mex25rn monthly 0.5 2021-09-14 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1631642006324-VTQ5O6CKEKE5BQBWU1RM/Instagram+Post+Template+-+Customer+Review+-+Pink.png Blog - Why “Weight Loss” Isn’t The Best Goal - Focusing on consistency in behaviors puts your progress in YOUR control and can make working toward a goal — in any area of life — more achievable and rewarding. https://www.jchcoaching.com/blog/gut-health-101 monthly 0.5 2021-09-20 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1632166412244-QL6RAQ8BZ5CLHYESYB3H/Untitled+design.png Blog - Gut Health 101 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/focus-on-fundamentals monthly 0.5 2021-09-27 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1632762707138-01T7SXE7OVTBZ4IHCU0R/Simple+Border+Health+Quote+Instagram+Post.png Blog - Focus on Fundamentals - When it comes to workouts, more complicated or more advanced doesn’t mean better! https://www.jchcoaching.com/blog/one-thing-i-do-every-day-to-move-amp-feel-bettermobility-training monthly 0.5 2021-10-04 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1633372532011-5COQHJ0PVR71PYHSP9NU/Inspirational+Quote+Notification+Reminder+Social+Media+Post.png Blog - One Thing I Do Every Day to Move & Feel Better…Mobility Training https://www.jchcoaching.com/blog/consistency-over-perfection monthly 0.5 2021-10-12 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1634057918647-AER51J7G3XDNC1O260VI/Instagram+Post+Template+-+Customer+Review+-+Pink.png Blog - Consistency > Perfection - Consistency > Perfection Showing up consistently, even in small ways, even imperfectly, is more effective than only showing up perfectly some of the time. https://www.jchcoaching.com/blog/its-spooky-season monthly 0.5 2021-10-27 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/4345be12-4b44-47da-99a8-c8bf1346a5e7/Things+NOT+to+do+during+Halloween-2.jpg Blog - It's Spooky Season! - Make it stand out https://www.jchcoaching.com/blog/get-1-better-today monthly 0.5 2021-11-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1635776322915-IZV1ILFLMEK1RQNJRNHA/Instagram+Post+Template+-+Customer+Review+-+Pink-2.png Blog - Get 1% Better Today https://www.jchcoaching.com/blog/which-is-more-important-diet-or-exercise monthly 0.5 2021-11-08 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/91217e05-f806-477e-9611-795dab5a4f62/Inspirational+Quote+Notification+Reminder+Social+Media+Post-4.png Blog - Which is more important: Diet or Exercise? - The answer is both! https://www.jchcoaching.com/blog/adele-and-oprah-and-the-conversations-we-should-be-having-about-fitness monthly 0.5 2021-11-15 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/91aaa757-fb56-4bff-a713-c7a62144f1ef/Simple+Border+Health+Quote+Instagram+Post-3.png Blog - Adele and Oprah and the conversations we *should* be having about fitness https://www.jchcoaching.com/blog/tis-the-season-for-holiday-feasts monthly 0.5 2021-11-22 https://www.jchcoaching.com/blog/5-tips-for-thanksgiving-feasting monthly 0.5 2021-11-22 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/906c92ef-6174-4c5b-b93c-43672023a955/amy-shamblen-O0sjQ2dQAX8-unsplash.jpg Blog - 5 Tips for Thanksgiving Feasting - Photo by Amy Shamblen on Unsplash https://www.jchcoaching.com/blog/wwwut4rk2g7g0nd6ykzks9rhzgc8gl monthly 0.5 2021-11-29 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/dc911ec3-1224-4aa0-9c4c-1371fea7b067/13.png Blog - What To Do When You Feel Like You Overdid It - The next 6 weeks are prime time for marketing expensive and often untested and unproven diets, supplements, and workout programming. Companies WANT YOU TO FEEL BAD ABOUT YOURSELF because then they can sell you something "guaranteed" to make you feel better. Anyone preying on your insecurities or telling you there's something "wrong" with you doesn't deserve your hard-earned dollars. Short-term solutions will be everywhere on your tv and social media feeds, but if you want to improve your health and fitness outcomes long-term, steer clear and stick to your basics. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/51dffe20-e679-4a95-a8b1-810acda0f1c9/9.png Blog - What To Do When You Feel Like You Overdid It - When we're traveling, off our routine, or celebrating with adult beverages, water intake tends to drop. If you're feeling sluggish, tired, or just "off" today, fill up that reusable bottle and start sipping. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/58271f04-f6bf-4965-a7a3-8cd679599381/7.png Blog - What To Do When You Feel Like You Overdid It - The things we tell ourselves about our eating, working out, bodies, mindset, etc. are often harsher than reality. There's NO reason to feel any sort of guilt about a holiday, whether you celebrated with one meal or stretched it into an entire long weekend. Literally doesn't matter. Move on. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/7b3860cf-c979-451a-be5e-84a8b3e198d6/6.png Blog - What To Do When You Feel Like You Overdid It https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/db2d0417-e703-4831-ada2-a195efe9e6cf/8.png Blog - What To Do When You Feel Like You Overdid It Our brains are wired to focus on the negative more than the positive. Consciously make a list of the positive aspects of the weekend: time off work, time with family, not traveling this year, finally getting to travel this year, a delicious meal, not overindulging in alcohol, getting outside for a walk. We often overlook all the ways we're doing well, so if you're feeling down on yourself, take a minute to re-assess. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/5726cba3-a943-49be-a2de-411ab40e2ec0/12.png Blog - What To Do When You Feel Like You Overdid It - Give yourself a few days to get back to "normal," whatever that is for you. Not physically feeling your best right after a holiday weekend or a vacation is not cause for alarm. Nutrition, hydration, stress, movement, and our outside environment all impact how our body functions. Changing any of those factors can throw things out of whack, so just hit steps 1-5 and give yourself a few days to readjust. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/bd8fca0a-57ce-46ab-8d64-f4a3337fd8cc/10.png Blog - What To Do When You Feel Like You Overdid It - Friendly reminder that the CDC recommends 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise each week. But also note that the guidelines do NOT say 150 minutes of high-intensity exercise to "cancel out" your holiday meals, because that's not how it works. Just start moving, whether that's BODYATTACK with me tonight or a nice walk outside. Movement will boost your energy, get your blood flowing, aid digestion and sleep, and help you start to feel like yourself again. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/6324721f-168a-4b51-aeaf-b79dcbadae63/11.png Blog - What To Do When You Feel Like You Overdid It It is TOTALLY FINE to eat your Thanksgiving leftovers for a few more days if you're lucky enough to have had so much good food! But if you don't have leftovers, or if you're feeling puffy or bloated or your digestion is not thrilled with the prospect of more Thanksgiving food, get to the grocery store and restock your fridge with some basics. Protein is super important for most cellular functions. Turkey's a great source, but you can also go with chicken, pork, beef, fish, or eggs, or vegetarian sources like tofu, tempeh, Greek yogurt, cottage cheese, or protein powders. Vegetables are the next stop. To switch it up from creamy potatoes or filling casseroles, keep it simple. Stir fry, steam in a bag, and roasted are my veggie go-tos. Like vegetables, fruits are also great sources of fiber, water, and vitamins, and many of them don't require any prep at all! https://www.jchcoaching.com/blog/weight-loss-fat-loss-and-get-fit-fast-schemes monthly 0.5 2021-12-06 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/d0437253-0f97-4f79-9440-2c1ea65f23c3/Inspirational+Quote+Notification+Reminder+Social+Media+Post-5.png Blog - Weight Loss, Fat Loss, and “Get Fit Fast” Schemes https://www.jchcoaching.com/blog/instead-of-resolutions-set-smart-goals monthly 0.5 2022-01-05 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/3aef72f0-997a-435a-ae0a-67c30b911758/Copy+of+What+to+do+when+you+don%27t+wanna+work+out.png Blog - Instead of Resolutions, Set SMART Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/1eglsqroott9oimy2inubh2wmlyaxl monthly 0.5 2022-01-12 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/99699cc8-8f5e-4678-a9d5-3d6431fb2387/Copy+of+Inspirational+Quote+Notification+Reminder+Social+Media+Post-2.png Blog - What's the Least You Can Do? - In other words… For long-term success, do less. https://www.jchcoaching.com/blog/2acje4p702iu9iil4dwqw53ymgf1jw monthly 0.5 2022-01-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/9eff3874-76a6-4888-b962-afeb6715d554/Instagram+Post+Template+-+Customer+Review+-+Pink-4.png Blog - Limiting Beliefs:What You Think You Know Might Be Holding You Back https://www.jchcoaching.com/blog/if-you-keep-doing-the-same-things-youre-going-to-get-the-same-results monthly 0.5 2022-01-24 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/92b612ca-d732-4908-897b-06009c7f18cb/Copy+of+Inspirational+Quote+Notification+Reminder+Social+Media+Post.png Blog - If You Keep Doing the Same Things, You're Going to Get the Same Results https://www.jchcoaching.com/blog/xjhszlr5j7r8rtkqh9wj6cc0rl2mzx monthly 0.5 2022-01-31 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/69560968-f252-4159-9010-7bace6bb4a51/Instagram+Post+Template+-+Customer+Review+-+Pink.png Blog - Done is Better than Perfect - Done > Perfect. Perfect is a myth. Whether it’s a workout or a healthy meal, don’t make excuses. Just get it done. https://www.jchcoaching.com/blog/lets-not-talk-about-weight monthly 0.5 2022-02-22 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/5d5bf8fd-ae75-47c4-b299-fd10a1ac38aa/Reminders-2.png Blog - Let’s (Not) Talk About Weight https://www.jchcoaching.com/blog/tbh5kg05h6cclpfy56l3to9h5fszk3 monthly 0.5 2022-02-22 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/a2ae8655-b97f-4d8f-82d8-e43b0892920a/Strength+vs+Cardio.png Blog - Strength vs. Cardio: - IT DEPENDS. That’s always the answer…it depends! https://www.jchcoaching.com/blog/9fvpzbwlvew5d6tfmx9ng3qbjw3txi monthly 0.5 2022-03-02 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/ae448fc0-86ce-4dca-83c1-20f7f6ea8d1b/Copy+of+Fit+is+not+a+look.png Blog - What You Should Know About BMI BMI is a popular, easy to use metric, but it’s probably not THAT valuable for you. https://www.jchcoaching.com/blog/greys-anatomy-medical-discrimination-amp-haes monthly 0.5 2022-03-14 https://www.jchcoaching.com/blog/no-one-elses-body-is-any-of-your-business monthly 0.5 2023-07-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/22c47e36-f2d0-4176-862b-4f32c761f2ec/Reminders-4.png Blog - No One Else's Body is Any of Your Business - Reminder: You don’t need — and you aren’t entitled — to have an opinion on anyone else’s body. https://www.jchcoaching.com/blog/expectations-vs-reality monthly 0.5 2022-03-21 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/830deaa1-6760-4739-8305-c095ace27df6/Reminders+2021-2022-2.png Blog - Expectations vs. Reality - Change doesn’t happen overnight, and it’s not always easy. That’s normal! Keep going. https://www.jchcoaching.com/blog/solid-nutrition-can-be-simple monthly 0.5 2022-04-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/2bc9b4af-96c3-4991-812e-e4b78abf0c0c/Nutrition+Habits+More+Important+Than+Dieting.png Blog - Solid Nutrition Can Be Simple https://www.jchcoaching.com/blog/whats-up-with-supplements monthly 0.5 2022-04-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/20d74632-e27c-49a6-9040-674731dec324/Reminders+2021-2022.png Blog - What's Up With Supplements? - REMINDER: Supplements are intended to supplement — to add to or enhance. They aren’t intended to be your main source of nutrients. https://www.jchcoaching.com/blog/debunking-the-dirty-dozen-what-you-should-know monthly 0.5 2022-04-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/341ff937-a2e2-4068-8fec-1e041131f7a6/Untitled+design-2.png Blog - Debunking the "Dirty Dozen" - What You Should Know https://www.jchcoaching.com/blog/1tyekrlmjew55kr7itcqqn1q6y4hsg monthly 0.5 2022-04-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/e89a67e2-957c-4cca-ac08-c2b5fd014fdf/Screen+Shot+2022-04-18+at+2.09.19+PM.png Blog - Take It on the Road: Travel Snacks - Non-perishable foods like pretzels, beef jerky, and granola bars are great for travel. https://www.jchcoaching.com/blog/mobility-training-what-it-is-amp-why-you-should-do-it monthly 0.5 2022-05-15 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/c1f8d866-1f67-47c3-85a0-ea8d3d238d47/5477B2D4-E0DF-48D8-845E-715EC512B1F6.jpeg Blog - Mobility Training: What It Is & Why You Should Do It - Mobility Flow Video Click the image to view the video on YouTube. https://www.jchcoaching.com/blog/gu5g0156da16o3ty0eu33fder0igls monthly 0.5 2022-05-15 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/606e3605-47bd-433b-965b-b59cd07385a0/04848f68-a707-ff1f-6d89-3ad3e6d41d80.gif Blog - The Dangers of Celebrity Diets - Don’t Do It! https://www.jchcoaching.com/blog/ten-things-personal-trainers-wish-more-people-knew monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/e2d20cf0-b66b-4089-b452-b16eb9f74456/Don%27t+Do+Stuff+You+See+Online.png Blog - Ten Things Personal Trainers Wish More People Knew https://www.jchcoaching.com/blog/how-to-stay-cool-during-hot-weather-workouts monthly 0.5 2022-05-30 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/85c68638-92a1-42bb-9964-6191febd248b/%40jchcoaching.png Blog - How to Stay Cool During Hot Weather Workouts - Remember these key tips and stay safe this summer when working out (or just working) outside in the heat. https://www.jchcoaching.com/blog/how-to-ease-back-into-exercise monthly 0.5 2022-06-13 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/c5ea84a5-2221-4ee2-bb19-98289bd0eed9/Copy+of+Don%27t+Do+Stuff+You+See+Online-2.png Blog - How to Ease Back Into Exercise - HOW TO EASE BACK INTO EXERCISE after illness, injury, or just a break! https://www.jchcoaching.com/blog/things-you-dont-have-to-do-to-be-healthy monthly 0.5 2022-06-13 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/9d920e4d-d2ec-4f35-b414-b01aaeba2c62/international+day+for.png Blog - Things You DON’T Have to Do to Be Healthy! - To feel better, perform better, and make more progress… STOP taking extreme measures! https://www.jchcoaching.com/blog/how-to-take-care-of-yourself-when-sick monthly 0.5 2022-06-13 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/b977d659-427f-4193-baf2-7932d4b5be8b/Copy+of+BTS.png Blog - How to Take Care of Yourself When Sick https://www.jchcoaching.com/blog/health-fitness-amp-bodily-autonomy monthly 0.5 2022-06-27 https://www.jchcoaching.com/blog/why-recover-is-necessary-not-optional monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/5f701fae-5e4d-47fd-8fd9-d411896322b3/IMG_5437F3D77C28-1.jpeg Blog - Why Recover is Necessary — Not Optional! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/80fb9749-cb7c-4b50-803f-7fef3a0002b6/Reminders-3.png Blog - Why Recover is Necessary — Not Optional! - Reminder: “No Days Off” is NOT a badge of honor. It could be hindering your progress and harming your health. https://www.jchcoaching.com/blog/health-is-more-than-just-diet-exercise monthly 0.5 2022-07-04 https://www.jchcoaching.com/blog/fresh-recipes-for-summer-cookouts monthly 0.5 2022-07-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/a707748a-d5a6-4bcc-828f-c56ee82b3447/IMG_9370.jpg Blog - Fresh Recipes for Summer Cookouts - From top left: Tuscan kale salad, grilled zucchini + squash, leftover London broil, Suddenly Salad pasta salad. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/c6f43f0a-30ec-443b-8f16-28a40a450c56/Fave+Summer+Recipes.png Blog - Fresh Recipes for Summer Cookouts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/a89427d9-3f87-40fd-8ebf-9f53d6954488/IMG_9251.jpg Blog - Fresh Recipes for Summer Cookouts - Beef & Mushroom Stir-Fry, paired with leftover grilled veggies https://www.jchcoaching.com/blog/struggling-to-get-motivated monthly 0.5 2022-07-18 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/b1eee3d3-de42-459c-b6bf-3f8a84e562c2/Peach+Clean+Testimonial+Instagram+Post-2.png Blog - Struggling to Get Motivated? - Motivation is overrated, because it’s unreliable. We wait for motivation to spur us to action, but we have it backwards. Instead of waiting for motivation to strike, just get started! https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/d93f917c-062a-451c-b62e-b30f2a4907e2/tumblr_aa4d239eaf59db49de0d21b034807650_2c1ffdcd_500.gif Blog - Struggling to Get Motivated? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/8g4xbbxrhkzm8401c22ns04zls84bu monthly 0.5 2022-07-25 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/e004d65d-444c-4b7e-8263-e8c7c2e92531/Try+These+Simple+Daily+Habits-2.png Blog - How To Get Healthier in 5 Minutes a Day - Try these simple daily habits: Fill up a water bottle & sip all day. Drink water with coffee, soda and alcohol Take your dog or yourself for a walk Start or end each day with 5 minutes of stretching or movement Increase steps by parking further away and taking the stairs https://www.jchcoaching.com/blog/cp9ed5mfm7bv5khwjyz5q4hgif3w5o monthly 0.5 2022-08-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/54969968-de0c-4dc2-865b-cc5a42fa4347/Life+when+I+was+obsessed+with+my+size+%26+food+intake-2.png Blog - What’s the Point? - When you don’t have a goal in mind, it’s easy to let habits fall to the wayside and feel unmotivated. But when you’re working toward something that really matters to you, making smart choices that support your goals comes a lot easier. https://www.jchcoaching.com/blog/v7w4catzq96we34w2gfw7sc3c8pr8y monthly 0.5 2022-08-08 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/22cca86e-14ff-4c91-8f64-e7cfb40746ca/Fave+Summer+Recipes-2.png Blog - Garden + Grill - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/put-your-phone-away-for-better-health monthly 0.5 2022-09-15 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/2015db98-d212-4a25-9983-2954e273bdfe/Copy+of+Pink+simple+motivational+quotes+instagram+post.png Blog - Put Your Phone Away for Better Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/what-can-5-minutes-do-for-your-health monthly 0.5 2022-09-15 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/ef992ae3-8cab-4367-974d-3353da300f32/Copy+of+Fun+Summer+Sale.png Blog - What Can 5 Minutes Do for Your Health? - Start your day with stretches or a walk. Actually walk the dog instead of just letting it out. Play with you rkids Park further away Take the stairs instead of the elevator Make multiple trips - be less efficient! https://www.jchcoaching.com/blog/why-youre-never-really-starting-over monthly 0.5 2022-09-15 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/e856ce08-6c39-4373-9eda-addcb0996afb/Copy+of+Peach+Clean+Testimonial+Instagram+Post-2.png Blog - Why You're Never Really "Starting Over" - You’re never really starting over. You’re either starting something brand new or you’re returning to something with different wisdom, perspective, and experience than before. You might feel physically “back at square one,” but this time you have more knowledge and past experience on your side. https://www.jchcoaching.com/blog/why-youre-not-getting-the-results-you-want monthly 0.5 2022-09-26 https://www.jchcoaching.com/blog/upgrade-your-sleep-habits-for-better-health monthly 0.5 2022-10-03 https://www.jchcoaching.com/blog/move-it-or-lose-it monthly 0.5 2022-10-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/5eaaf4cb-812f-47d8-b1cf-34c8a5999dd7/Copy+of+Copy+of+Why+I+don%27t+like+diets.png Blog - Move It or Lose It - After age 30, we lose 3-8% of our muscle mass every decade. But we don’t HAVE to. https://www.jchcoaching.com/blog/24lsqannykakvzaie5eumu4jg6907d monthly 0.5 2022-10-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/67c7d71d-c377-4438-bef1-4146d76e19cb/Copy+of+Nutrition+Habits+More+Important+Than+Dieting.png Blog - What You CAN Do For Better Results - Basic Health Habits Everyone Tries to Skip… Drinking enough water. Eating enough veggies. Eating enough protein. Moving throughout the day. Getting enough sleep. https://www.jchcoaching.com/blog/this-conversation-made-me-angry-and-broke-my-heart monthly 0.5 2022-10-17 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1265ce9f-9704-4450-87ae-1d2b317521de/Reminders-3.png Blog - This conversation made me angry AND broke my heart... - Reminder: You don't need to have an opinion on anyone else’s body, Keep your comments to yourself, and be kind. https://www.jchcoaching.com/blog/feeling-low-energy-this-might-be-why monthly 0.5 2022-11-07 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/200a0e95-b646-4a9d-b3d1-ad5a60a684c6/Copy+of+Copy+of+Nutrition+Habits+More+Important+Than+Dieting.png Blog - Feeling Low Energy? This Might Be Why… - Low energy? Could it be… Not enough sleep? Not enough food or water? Not enough fresh air? Too much stress or screen time? Something else? https://www.jchcoaching.com/blog/do-you-even-deload monthly 0.5 2022-11-07 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/588e1af3-4696-4cf4-9433-010f10c57fe1/Copy+of+Fun+Summer+Sale-3.png Blog - Do You Even Deload? - DELOAD WEEKS: What they are, when you need one, and how to do it right https://www.jchcoaching.com/blog/its-spooky-season-1 monthly 0.5 2022-11-07 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/ba6526dd-c3ea-4f9d-933b-6943d41c8e5f/Adult+Halloween+Party+Social+Media+Post.png Blog - It's Spooky Season! - You don’t have to earn Halloween candy. You shouldn’t feel guilty for eating Halloween candy. Candy is not bad and you are not bad for eating it. https://www.jchcoaching.com/blog/quick-tips-to-refresh-your-energy monthly 0.5 2022-11-14 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/c7c36d23-ba45-4075-9d84-e32f98eee3d1/Copy+of+Copy+of+Nutrition+Habits+More+Important+Than+Dieting.png Blog - Quick Tips to Refresh Your Energy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/b8f91e47-0391-4d69-a37e-720252ccc31a/Copy+of+Copy+of+Turquoise+Shoping+Instagram+Post.png Blog - Quick Tips to Refresh Your Energy - Need a quick energy boost? Put your phone down. Get off your computer. Go get some water and some fresh air. https://www.jchcoaching.com/blog/stop-severely-restricting-calories monthly 0.5 2023-02-06 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/7d2ac400-6874-4cf0-b918-9bb095b84f31/Copy+of+Copy+of+Personal+Brand+Carousel+Tips+Instagram+Post.png Blog - Stop Severely Restricting Calories https://www.jchcoaching.com/blog/how-much-should-you-eat monthly 0.5 2023-02-06 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/2400b1c8-bbb4-4cf7-96fa-adbb6b10def5/Basal+Metabolic+Rate+%28BMR%29-2.png Blog - How Much Should You Eat? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/how-to-boost-your-metabolism monthly 0.5 2023-02-12 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/7c992dc0-3dde-4f96-a284-a05c61e44680/Basal+Metabolic+Rate+%28BMR%29-2.png Blog - How to Boost Your Metabolism - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/59d236e3-7d2d-4523-8745-877fcbd6a3de/Copy+of+Copy+of+Copy+of+Things+I%27m+Doing+Differently.png Blog - How to Boost Your Metabolism https://www.jchcoaching.com/blog/what-to-do-when-you-feel-like-you-overindulged monthly 0.5 2023-02-20 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/5e6e29a8-252c-4979-b227-000a9aed4b55/Copy+of+Copy+of+Personal+Brand+Carousel+Tips+Instagram+Post-2.png Blog - What to do when you feel like you overindulged - Don’t panic! Follow these 6 tips. https://www.jchcoaching.com/blog/what-you-never-learned-about-calories monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/d0dba847-3516-48a1-bd37-20eada08a72c/Screenshot+2023-02-20+at+11.25.25+AM.png Blog - What You Never Learned About Calories - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/9540b1ae-dd4e-4848-bf08-b9e67f2bd719/Reminders-4.png Blog - What You Never Learned About Calories https://www.jchcoaching.com/blog/get-back-to-basics monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/6d324a68-afd2-4577-99a9-d9f35889d326/Copy+of+JCH+Coaching.png Blog - Get Back to Basics - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/whats-the-deal-with-dry-january monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/f5683c5d-8d59-420f-9301-123bee361cf4/Copy+of+Personal+Brand+Carousel+Tips+Instagram+Post.png Blog - What’s the Deal with Dry January? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/happy-new-year-2023 monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/de4a26c1-3da8-4ea2-afff-d79409c0156a/HappyHolidays-2.png Blog - Happy New Year 2023 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/healthy-holiday-travel-hacks monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/72bc728b-4608-48e5-b11d-079fa2769f34/2.png Blog - Healthy Holiday Travel Hacks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/navigating-nutrition-during-the-holidays monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/d19fd492-3888-4ca3-a4a0-6eaef680549e/JCH+Coaching.png Blog - Navigating Nutrition During the Holidays - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/working-out-when-life-is-busy monthly 0.5 2023-11-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/a1d59d24-a961-4e5e-b28e-9d1712b70b3f/1.png Blog - Working Out When Life is Busy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/when-feeling-tired-is-a-symptom-of-a-bigger-issue monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/74ba2d4e-d7da-42ef-a367-cfbeaa9e6a08/Copy+of+Copy+of+Nutrition+Habits+More+Important+Than+Dieting.png Blog - When Feeling Tired Is a Symptom of a Bigger Issue - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/how-long-will-it-take monthly 0.5 2023-03-02 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/222414fa-08de-4e4a-8b56-d09d273d1bd9/Copy+of+Copy+of+Things+I%27m+Doing+Differently-3.png Blog - How Long Will It Take? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/waiting-for-the-right-time-to-restart-your-health-amp-fitness-journey monthly 0.5 2023-04-05 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/8ee20a55-37cd-4fc2-a51c-725544b4b163/Copy+of+Copy+of+international+day+for.png Blog - Waiting for the "right" time to restart your health & fitness journey? https://www.jchcoaching.com/blog/whats-your-workout-mindset monthly 0.5 2023-04-05 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/a1e3361f-3df0-4815-9603-02ae72a0ead9/tumblr_npjg29L3EX1r9n4hjo2_500.gif Blog - What's Your Workout Mindset? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/the-dangers-of-celebrity-diets monthly 0.5 2023-04-05 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/f0e95d84-bc6a-4680-847b-b0167ca9bd6e/77932bb7-81c6-1e3d-79f4-9f1d3feb535d.gif Blog - The Dangers of Celebrity Diets - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/b73637ef-b64d-4e39-a2bd-2979bce372f4/b15bafa5-c1eb-a91a-8044-3f10206e5ee9.gif Blog - The Dangers of Celebrity Diets - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/stop-treating-the-symptom-instead-of-the-problem monthly 0.5 2023-04-05 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/d48f50e7-4409-41d3-911a-38c41ca4f1c8/Copy+of+international+day+for.png Blog - Stop treating the symptom instead of the problem https://www.jchcoaching.com/blog/feel-better-instantly monthly 0.5 2023-04-05 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/84fdab6b-a191-4f0e-aac0-110b4134c261/Copy+of+Copy+of+Peach+Clean+Testimonial+Instagram+Post.png Blog - Feel Better Instantly - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/health-amp-fitness-is-a-long-game monthly 0.5 2023-05-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/c6a8fcb8-ee6a-4d6c-82ea-3018823341a8/Copy+of+Things+I%27m+Doing+Differently.png Blog - Health & Fitness is a Long Game https://www.jchcoaching.com/blog/know-your-pros monthly 0.5 2023-05-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/3e0e8a15-e575-4cdd-9196-af958f03ece1/1.png Blog - Know Your Pros https://www.jchcoaching.com/blog/thinking-of-using-supplementsnbspread-this-first monthly 0.5 2023-05-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/fa4e62e9-18c0-4c57-941f-3950fb1d219b/supplements.png Blog - Thinking of Using Supplements? Read this first. https://www.jchcoaching.com/blog/reason-353-why-you-should-strength-train monthly 0.5 2023-05-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/956855c3-391d-46f6-8a2b-997a02c863d9/Copy+of+Personal+Brand+Carousel+Tips+Instagram+Post-2.png Blog - Reason #353 Why YOU Should Strength Train https://www.jchcoaching.com/blog/this-is-what-actually-matters monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/02230ba7-57ea-4c25-9307-a2814deecddb/Green+and+Cream+Simple+Daily+Reminder+Instagram+Post-3.png Blog - This is What Actually Matters - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/meal-prep-tips-pt-2 monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/cebff757-18ed-4700-a689-cb1beff935bd/2.png Blog - Meal Prep Tips (Pt 2) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/1bwy61fcv8mplcdv0mm8jv9unzpase monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1694460467711-W2RQVLVLZY2AN3WVMSGM/image-asset.jpeg Blog - Back-to-School Meal Prep Tips (Pt 1) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/9bc685a9-acf0-4888-af7a-f09cd7625d81/1.png Blog - Back-to-School Meal Prep Tips (Pt 1) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/lookin-like-a-snack monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/c7dd4e3c-e8d3-49f8-a9ab-3a2d529fac3a/133cc03a-8395-2eee-83bc-41524882ad32.png Blog - Lookin’ Like a Snack - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/how-long-does-it-take monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/25fe36eb-5c71-4276-8063-369e837309a7/54aaa627-134c-29bf-c57a-3f70d022783c.png Blog - How Long Does It Take? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/fitness-is-a-long-game-1 monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/3a891e0f-cbf2-401e-b12f-9e092acaac3d/fitness+is+a+long+game.png Blog - Fitness is a Long Game - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/cdzf1qlsbcffa2gneio1tfwzu730oc monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/a0ccc018-74a6-4728-b287-d6c5d74fba45/c4e0a8be-1d91-531c-a1be-c7cb04cfe0e9.png Blog - What’s Your “Why?” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/the-1st-step-to-your-next-goal monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/8be357b4-806a-4345-b0e1-5188cabe5c77/6408958d-e0e2-2778-6ebb-712cf44e1511.png Blog - The 1st Step To Your Next Goal - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/halfway-through-2023-are-you-where-you-want-to-be monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/dd34a6e4-515b-4dd6-b228-9449b8cacd9b/5fba1b21-a587-0860-7fb7-0a94f51843fa.png Blog - Halfway Through 2023: Are You Where You Want to Be? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/hot-tips-for-summer-vacation monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/83577bbe-318e-40e4-a6ad-6a11cc3f5bca/06a870cd-a191-824f-92e6-bc0670346822.png Blog - Hot Tips for Summer Vacation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/9b7b4627-f64a-4e63-abd7-a4aead4d31e0/7f2c57b1-8969-0df8-8f83-70b0b565f820.png Blog - Hot Tips for Summer Vacation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/2k6503ymh5u53hyj4ah85304pc3min monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/a0a34bf3-e015-431a-b69d-ffd9326f4542/0fff19ba-432d-748c-a023-f7ec334ae5ae.png Blog - Another Reason You Should Exercise… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/aim-for-good-not-perfect monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/d8242ec3-0a19-44d1-9496-ee8e3462f339/c3b11d09-a63c-8b43-311c-5455ac384e93.png Blog - Aim for “Good,” NOT Perfect - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/tips-for-training-through-injuries-aches-amp-pains monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/be88cce0-b8c5-4c55-9ce3-66819fe60f13/a65fcd91-12bd-d2d0-e2a2-029ab00689e6.png Blog - Tips for Training Through Injuries, Aches & Pains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/summer-nutrition-guide monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/e7e8430a-ff78-4ff3-aae8-fd5b0969cafc/772950ab-1ebf-42ff-0f3b-c6903d180c8b.png Blog - Summer Nutrition Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/nutrition-info-i-wish-id-known-sooner monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/200266e5-e704-408e-8169-1ddada9f206a/4c176656-76ec-5227-44e4-b2b70dc790cb.png Blog - Nutrition Info I Wish I’d Known Sooner - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/oikjicmv042xut0ed62z7te2o4lwkh monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/81013c80-6a31-4752-9d31-d77449ad7d91/aa94dd13-478a-2f9b-8cee-1d579c40ed8a.png Blog - You Don’t Have to “Exercise.” Just Move. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/digjezzj94bkm31og3puxnsm7m14wo monthly 0.5 2023-09-11 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/7612d1b9-93fe-41e6-95a3-b158f9dfe154/4dcbec77-6abe-8184-92f9-458f3812522c.png Blog - Eating “too much” or not enough? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/c569b539-e17e-45ef-a294-47e2e23bf55e/Hand+Portions+Slide.png Blog - Eating “too much” or not enough? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/waiting-for-the-right-time-to-make-positive-lasting-changes monthly 0.5 2023-11-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/4fadf9cb-c9f4-4f74-af1c-ddac4446b2e8/Copy+of+Copy+of+international+day+for.png Blog - Waiting for the "right" time to make positive, lasting changes? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/my-1-nutrition-tip-1 monthly 0.5 2023-11-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/f5c9a7ad-70d8-4f25-b8f3-e8542f207634/eat+mindfully.png Blog - My #1 Nutrition Tip - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/how-mindful-eating-fosters-accountability monthly 0.5 2023-11-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/997139fb-dee5-403a-be20-f389379708d5/Simple+Border+Health+Quote+Instagram+Post-2.png Blog - How Mindful Eating Fosters Accountability - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/get-moving-amp-stay-moving monthly 0.5 2023-11-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/9afb89b7-5b97-48d3-84c8-f1cf4864ba6b/Green+and+Cream+Simple+Daily+Reminder+Instagram+Post-4.png Blog - Get Moving & Stay Moving - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/exercise-mental-health monthly 0.5 2023-11-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/5268501f-5654-41b8-929d-c73fdff40ee8/1.png Blog - Exercise + Mental Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1569608c-f6d1-43c9-8f61-bba87c49cdef/2.png Blog - Exercise + Mental Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/1af57d2d-fb35-404e-9f62-4e8a9883a5db/3.png Blog - Exercise + Mental Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/fa975664-619c-412d-ad91-50e1ccbd6ab6/4.png Blog - Exercise + Mental Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/whats-your-why monthly 0.5 2023-11-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/4a5663a5-342c-4d82-b72d-f7953a246270/Green+and+Cream+Simple+Daily+Reminder+Instagram+Post-2.png Blog - What’s Your “Why?” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/7766608f-b2d2-4040-b3c8-1368b0f13671/11c976c6-25e0-f684-5bd4-35968fd1dd65.jpeg Blog - What’s Your “Why?” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/one-reason-you-shouldnt-skip-meals monthly 0.5 2023-11-01 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/324b05f1-1011-4f64-a022-cecaef5afc6b/Untitled+design-6.png Blog - One reason you shouldn’t skip meals… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/you-need-carbs monthly 0.5 2023-11-13 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/f4271d68-17a5-4fa9-8efb-7f536a681746/Untitled+design-7.jpg Blog - You NEED Carbs. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/500ddf83-3d7a-43b6-bea6-1ec06c87801d/Untitled+design-8.jpg Blog - You NEED Carbs. - Make it stand out Take Pop-Tarts, for example. For a kid's breakfast, if it’s the only thing they'll have until lunch, it's not the best. It's high in sugar and low in fiber, which means it will be digested quickly, causing blood sugar levels to spike quickly, likely leaving the kiddo hungry, tired, and unable to focus in school. But if they're running out the door or they're picky eaters, it is 100% better than not eating anything! That also doesn't mean Pop-Tarts are 'bad." It means they're not the best choice for providing sustained energy or important nutrients. Pairing them with protein or fibrous foods will help boost nutrition and prevent the “crash” following an increase in blood sugar. The higher sugar content and low fiber does, however, make Pop-Tarts solid choices for pre-workout or mid-hike snacks. Without fiber, they'll digest more quickly and with less potential for cramping, while delivering a quick burst of energy to the muscles. Now let's look at apples. "An apple a day keeps the doctor away," right? It's a popular jingle for a reason. Apples are complex carbs that are high in soluble fiber, which helps keep you full longer and can help lower cholesterol levels. They're also great sources of vitamin C and potassium – and they're even higher in sugar than Pop-Tarts. Most people would agree that apples are nutritionally superior to Pop-Tarts, but there ARE instances where they may not be the better choice. If you're looking to lose weight, lower your cholesterol, or have a nutritious snack that will keep you full until your next meal, apples it is. But if you have low blood sugar and need to raise your levels quickly, or if you're preparing for or in the middle of a workout or race, Pop-Tarts will spike your blood sugar and give you a quick burst of energy with less risk of GI discomfort. https://www.jchcoaching.com/blog/why-you-should-hire-a-trainer monthly 0.5 2023-12-24 https://www.jchcoaching.com/blog/the-ultimate-guide-to-thanksgiving-feasting monthly 0.5 2023-12-24 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/7cccfece-39a7-4c54-9f44-5c1dc70f1cfe/e7a282f9-6086-0347-d106-b706fd731956.gif Blog - The Ultimate Guide to Thanksgiving Feasting - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/a7e02298-c3ce-4ebd-be73-e96b2ab1999e/0a0788ac-fc75-e932-755e-ebbc233a66b4-2.gif Blog - The Ultimate Guide to Thanksgiving Feasting - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/4f507932-485d-40e6-826a-ba12dbf43943/548ba8ba-cf31-cb6e-2c55-ca6a0f223809.gif Blog - The Ultimate Guide to Thanksgiving Feasting - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/38e1b83b-a44d-4733-9a61-0dfc09987cb7/388a0b8d-ee16-cebb-a18c-02644831f7ce.gif Blog - The Ultimate Guide to Thanksgiving Feasting - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/2njnjyeplj6hzl38m2ao9q9mcw4ql1 monthly 0.5 2023-12-24 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/0cd760d0-0093-4643-a055-3ad49cd911dd/69939ee5-2caa-70fd-0422-0ffee3e591ba.png Blog - Feel Like You Ate Too Much? Read This. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/are-you-trying-to-do-too-much monthly 0.5 2023-12-24 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/0fabffd8-0e1b-4a62-8ec2-639de7b45ef2/974746f3-6d10-4a0e-55e0-e39223e5b2bd.gif Blog - Are You Trying to Do Too Much? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/0fc55152-92b8-4732-8feb-fd0ea6e2bec1/2098c6e0-5ad5-01ee-cd60-498a6727f9c3.png Blog - Are You Trying to Do Too Much? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/navigating-nutrition-during-the-holidays-1 monthly 0.5 2023-12-24 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/ede80936-4964-4715-a4bb-c0083c09a7c7/bcb5c698-87ab-c9f7-bdbf-f61e12018f98.png Blog - Navigating Nutrition During the Holidays - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/snow-day-safe-shoveling-tips monthly 0.5 2024-01-22 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/f0b912f5-db14-44dd-acc0-fb3fec794b53/Reminder+-+snow+shoveling.png Blog - Snow Day: Safe Shoveling Tips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/d7b5af4e-8672-4e64-8cff-d6f2600cc806/safe+shoveling+header.png Blog - Snow Day: Safe Shoveling Tips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/what-to-eat-when-its-just-too-hot monthly 0.5 2024-07-15 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/7e2ab33b-41be-4dbc-9be3-ec6b229d432a/28%C2%B0.png Blog - What to Eat When It’s Just Too Hot - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jchcoaching.com/blog/i119vza68iuhlt827g64yewvmf4hfs monthly 0.5 2024-07-15 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/289c5e27-3401-4cc7-b6a7-bfbd005e676c/06a870cd-a191-824f-92e6-bc0670346822.png Blog - Heading on Vacation? - Make it stand out Teal and aqua image with the text: Reminder — One vacation will not “ruin your progress” or “set you back.” It’s ok to eat what you want, not workout, rest, and enjoy your time off. 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From clockwise from top left: Bridgford Sweet Teriyaki Beef Jerky, Nature Valley Soft-Baked Oatmeal Bars, Nature Valley Almond Butter Biscuits, Duke's Teriyaki Smoked Sausages, Utz Pretzel Bites, Shrewd Food Protein Puffs, Orbit Gum. *Big fan of these Nature Valley options for breakfast or snacks, any beef jerky and pb pretzels are good with me, the protein cheese things were weird.* https://www.jchcoaching.com/blog/how-to-stay-cool-during-hot-weather-workouts-1 monthly 0.5 2024-07-15 https://images.squarespace-cdn.com/content/v1/5f52a8c8e076ec204c748c43/5da2edd0-10e9-4474-8d28-c391be5384d5/%40jchcoaching.png Blog - How to Stay Cool During Hot Weather Workouts - Make it stand out Aviator sunglasses on the side of a pool. 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(Shortcuts sometimes make it take longer.) 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I’m a Precision Nutrition Level 1 Certified Coach and an American Council on Exercise Fitness Nutrition Specialist with more than a dozen years of experience as a fitness instructor, personal trainer, and nutrition coach. As a personal trainer and nutrition coach, I know the effect of stress on our physical and mental well-being. (Hint: It plays a HUGE role!) 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