NUTRITION 🥗
True or False: Carbs make you gain weight.
False.
Coach Jess says: Carbs fuel your body... it’s overeating anything that causes weight gain.
True or False: You have to sweat for a workout to count.
False.
Coach Jess says: Sweat = cooling system, not calorie tracker.
What matters more: motivation or consistency?
Consistency.
Coach Jess says: Motivation fades; habits stay. Show up for you even when you don’t feel like it. These days matter even more.
How much water should you aim for daily?
Half your body weight in ounces (around 60–80 oz for most).
Coach Jess says: Hydration helps so much to reduce cravings and overall help you feel better.
What’s the first thing to look at on a food label?
Serving size... sometimes the whole package isn’t one serving!
Coach Jess says: Sometimes that bag of chips is really 3 servings, not 1... and that’s where calories sneak in.
Why might you not feel sore but still make progress?
Your body adapts and recovers faster: that’s a good sign!
Coach Jess says: No soreness doesn’t mean no results.
True or False: One bad weekend ruins your progress.
False.
Coach Jess says: Progress isn’t destroyed by a weekend.. it’s built over months of showing up again and again. No matter what.
True or False: Steps don’t really matter if you already work out.
False.
Coach Jess says: We only spend one hour in the gym steps keep your body active the other 23.
Why is protein so important when losing weight?
It keeps you full, preserves muscle, and boosts metabolism.
Coach Jess says: Protein = curves (muscle), not cravings.
True or False: You don’t need to warm up if you’re short on time.
False.
Coach Jess says: Even 3–5 minutes of movement/ dynamic stretches wakes up your body and helps you lift better and prevent injuries.
What should you do after overeating?
Hydrate, move, and get back on plan at your next meal.
Coach Jess says: We recover not restart. One meal doesn’t define you.
True or False: You can run on 4 hours of sleep and still see the same progress.
False.
Coach Jess says: Sleep is where your body recovers!
What happens if you eat too little for too long?
Your metabolism slows and it makes it harder to lose weight.
Coach Jess says: Eating less isn’t always progress... it’s about fueling right.
How do you know if a weight is perfect?
It feels challenging, but you could still do 1–2 more reps with good form.
Coach Jess says: If you finish your set thinking ‘I could maybe do two more,’ that’s your sweet spot.
Why does “starting over” keep you stuck?
Because you lose momentum and never build consistency.
Coach Jess says: Stop hitting reset every time life happens just keep going. Imperfect consistency beats perfect restarts.
What’s one reason you might feel bloated or tired often?
Not enough water, sleep, or nutrients.
Coach Jess says: Your body isn’t broken... it’s just asking for better care.
What’s one easy way to make a balanced plate without tracking calories?
➡️ ½ veggies, ¼ protein, ¼ carbs, plus a little healthy fat.
Coach Jess says: You don’t need to track forever.. just structure.
What happens if you only do cardio and never lift?
You might lose muscle and slow your metabolism.
Coach Jess says: We’re not chasing ‘smaller’ we’re chasing healthy!
What’s the difference between a fixed mindset and a growth mindset?
Answer: A fixed mindset says “I failed.” A growth mindset says “I’m learning.”
Coach Jess says: You’re not behind! You’re just in your learning phase, bestie. Reframe every "failure" as a lesson.
True or False: Gaining a few pounds during your period means you gained fat.
False. Hormonal changes cause water retention.. not fat gain.
Coach Jess says: It’s bloat, not backtracking. Keep going.