#motivation

Oct 28, 2019
2 min

JTF’s Punk Rock Playlist

1, 2, 3, 4! Cut the sleeves off that old Misfits shirt, order yourself an Anarchy Burger (hold the government, please), put on your best Dee Dee Ramone voice and prepare to count off the reps with the first in what I intend to be a series of workout playlists! JTF’s Punk Rock Playlist is a compilation of 40 angry, loud and snotty punk rock songs designed to make you lift heavier, punch harder and run faster. I grew up on punk so it’s always had a special place in my heart. Bu

5 views0 comments

Sep 9, 2019
3 min

Let’s Talk: It’s an Update

Whaddup, y’all. While I’ve shared a free workout, it’s been about two months since I’ve given any proper updates. And let me just say, there’s a lot going on! I won’t waste your time with anything boring. So let’s catch up, shall we? Since Mount Crushmore ended I’ve had a lot on my plate. Let’s start with … My Current Program I got great results from Mount Crushmore and I intended to begin a followup called Terror-torial after taking a couple of weeks off but what ended up ha

6 views0 comments

Jul 1, 2019
3 min

JTF Mount Crushmore, an Epilogue

Well … I wrote this and saved it as a draft but never published. Pobody’s nerfect, I suppose! Done. Concluded. Executed. Fulfilled. In the past. All over but the shouting. Talking about Mount Crushmore, of course! After 12 weeks of scheduled workouts and detailed meal plans, the program (as designed) is over. Now, while I’m going to start talking about what I’ve learned and goals for the future, we’ll start with what everyone came here for — the numbers. Weekly Weigh-In: 224.

7 views0 comments

Jun 6, 2019
4 min

Ain’t No Impossible

I’m taking a brief break from Mount Crushmore to talk about something that I hope you all find inspirational / motivational. I’ve been listening to Rob Dial’s Mindset and Motivation Podcast for a few weeks now and have been enjoying it big time. Sometimes if something from it hits me just right, I share it with my own commentary on my Instagram Story and that’s how this was intended to go but then I got a little long winded. You know how I can be when I’m passionate about som

1 view0 comments

Jun 3, 2019
2 min

JTF’s Mount Crushmore, Week 10

We’re in the double digits, little freaks, which means there will only be two more weeks after this! If you’ve been following along, hang tight for some meaty content over the next couple of weeks. And by meaty I mean we’re going to be talking about food. Like, a lot. Food and supplements. Because while the workout plan for Mount Crushmore has been a killer, the nutrition has been the key that has unlocked all the gains! Weekly Weigh-In: 223.6 (1.7 Pounds Gained) Down from th

2 views0 comments

May 31, 2019
5 min

JTF’s Mount Crushmore (Supps) — Rest Days

Most people who know me would probably scoff at the thought of me writing a post about resting. I proudly work around 70 hours a week between my jobs at Discovery and TITLE Boxing Club. Additionally, I’m putting in personal time at the gym just pumping iron or otherwise getting my sweat on. There have been many times when I’ve been exhausted and have gone into over-training mode that has, admittedly, left me in tears before. My mom is always worrying about me; my grandmother

2 views0 comments

May 28, 2019
2 min

JTF’s Mount Crushmore, Week 9

I had a supplement post planned for last week but never made it. I don’t know why. With that said, I’m going to shake up my planned blog posting for the remainder of this program (yes, I do have a calendar for it). Over the course of the next few weeks, I intend to highlight recovery days, supplements, meal planning, meal prepping and treating one’s self! I also took yesterday off (mostly) so while I got a lot accomplished at home, I didn’t touch this blog (obviously) hence w

1 view0 comments

May 20, 2019
3 min

JTF’s Mount Crushmore, Week 8

Tired. Sore. Sunburned. That’s been the response in my head for the last two days when people ask how I’m doing. Friday’s workout did a number on me, I halfway messed up my shoulder in MMA last week. Some freak in Brazil compromised my bank card and spent $3,200 I didn’t have, leaving me with no money for three days; no bank card for six. I got a pretty good sunburn on Saturday and while it’s not incredibly painful, it’s for sure there. Also pretty sure my aching back is a re

1 view0 comments

May 16, 2019
5 min

JTF’s Mount Crushmore Workout Plan Pt. 2

Last week we covered Part 1. Catch up if you need to. One of my favorite clients is a young lady that works at a dentist’s office. She’s a hard worker, she’s hungry for progress and she isn’t afraid to sweat to reach her goals. In the short time that we’ve worked together, I’ve noticed a definite change in her confidence, her appearance and in her actual strength. It’s an amazing thing to get to witness! While I brag on her every chance I get, I often use her as an example to

0 views0 comments

May 6, 2019
3 min

JTF’s Mount Crushmore, Week 6

This is the halfway week of JTF’s Mount Crushmore, y’all! It’s flying by and I still have so much to share! I’m writing this on a Monday morning with arms and shoulders that are in permanent “typing” position — not because I am just SO HYPED about writing this post but because it’s nearly all I can do with my arms at this point. If you follow me on Instagram you’ll know that I posted my 5/3/1 workout on Saturday that consisted of a 5/3/1 on squats, 5 x 10 on deadlifts and the

2 views0 comments

May 2, 2019
4 min

JTF’s Mount Crushmore Meal Plan: Week 5

As the fifth week of JTF’s Mount Crushmore begins, so does a new meal plan. I want to start it by referencing a topic one of my favorite online trainers James Smith said in an email this week. After a brief tour in the States, the Australian-native trainer discussed how much he’s looking forward to getting back to his usual routine at home. I think we can all identify with that. But one thing we can’t all identify with is his excitement about the 10-ish pounds of fat he’s gai

1 view0 comments

Apr 29, 2019
4 min

JTF’s Mount Crushmore, Week 5

So at week five that means JTF’s Mount Crushmore is starting its second month — a third of the program is behind us! There’s a lot to get through so let’s get through it. As always, this week’s weigh-in is brought to you by InBody and Nutrishop Knoxville. Weekly Weigh-In: 222.2 Pounds (Goal: 210 Pounds; 0.3 Pounds Gained) Bi-Weekly Measurements Body Fat Percentage: 19.2 (Goal: 15%; 2.5% Lost) Skeletal Muscle Mass: 102.5 Pounds (3.7 Pounds Gained) Body Fat Mass: 42.6 Pounds (5

1 view0 comments

Apr 22, 2019
3 min

JTF’s Mount Crushmore, Week 4

I knew I’d have to make a post like this sooner or later. Didn’t realize the Easter holiday was so fast approaching when I started Mount Crushmore so it’s as good a time as any to talk about something that’s going to happen in your weight-loss / fitness journey: You’re going to have some weeks where the number on the scale just doesn’t change. Hell, you’re probably also going to have some weeks where the number does the opposite of what you want it to do! And big family holid

1 view0 comments

Apr 15, 2019
3 min

JTF’s Mount Crushmore, Week 3

Last week I started a 20g/day load on creatine while simultaneously de-loading on my weight training program. This week we’re going all-in with muscles fully saturated with creatine and a workout plan that’s going to go hard! I promise to detail my workout plan more closely in the coming weeks (I’m not playing; I’ve gotten so geeky over this Mount Crushmore shit with a blog calendar and a social media schedule. The workout plan will be detailed on Thursday, May 9. SEE!?). Thi

1 view0 comments

Apr 8, 2019
2 min

JTF’s Mount Crushmore, Week 2

And with that, Week 1 is done, y’all! We’ve got pesky introductions knocked out, gave an outline for workout and nutrition … now we’re going to start getting into the meat of things! Last week I shared ALL of my readings so we had a good starting point. This post won’t be so dense, for real. I also detailed my meal plan. This week I plan to share a post with you on calculating your calorie requirements so brace yourselves for that. In the coming weeks there will also be posts

1 view0 comments

Apr 1, 2019
3 min

JTF’s Mount Crushmore, Week 1

Alright so we’re on it. Mount Crushmore is a thing and it’s pretty exciting! There’s a lot to get through here so let’s dive right in. I’ll quickly say that this week my weekly weigh-in and bi-weekly measurements were all done with InBody Testing at my local Nutrishop. This is a free service they provide and there’s really no reason for you to not go check it out! Weekly Weigh-In: 221.9 Pounds (Goal: 210 Pounds) Bi-Weekly Measurements: Body Fat Percentage: 21.7% (Goal: 15%) S

1 view0 comments

Mar 29, 2019
4 min

Mount Crushmore: the Introduction + 7 Questions

In my last post I mentioned that we’d be discussing “fat” in the next post. Looks like it didn’t work out that way and I honestly feel bad about it. HOWEVER. I’m going to do you one better. How about instead of just talking about fat, we put fitness and nutrition into practice and actually burn some? Well, I’m going to burn it and you’re going to follow the process. Maybe you’ll learn something. Maybe you’ll get inspired. Maybe you’ll set my townhouse on fire. Who knows. Eith

3 views0 comments

Jan 11, 2019
10 min

Attainable Goals vs. the World

It’s Friday, January 11. Chance are, you set a New Year’s resolution to lose weight and get in shape (in 2018, roughly 45% of resolutions vowed to do this). Yet, statistically, the obesity rate in the United States continues to rise. It’s no secret that 80% of New Year’s resolutions fail and merely 8% of those resolutions made are actually achieved. That’s pretty grim, no? According to the Independent, athletic social network Strava has determined that the second Friday of th

3 views0 comments

Jan 1, 2019
5 min

Happy New Year — You’re On Your Own

Alright, so December happened. In my last post I wore y’all out about Thanksgiving etiquette and how to not be a gym-bro douchebag during the holidays and then apparently took a hiatus from content. But lo and behold, here I am, blogging on January 1. Classic personal trainer move, no? Perking up at the opportunity to make a buck. Salivating at the very thought of “New Year, New Me” people crashing through the doors of the gym looking to cut the fat and build the muscle and g

1 view0 comments

Apr 20, 2018
4 min

Friday Fitness Finds 4/20/2018

While it seems like the rest of the world is making weed jokes today, I’m over here polishing off my meal plan for next week and looking forward to an early night. Lately I’ve been playing a lot of Tetris on my Roku because that’s what all 33-year-old single guys do on Friday nights, right? I’m getting weekly high scores so, you know, I’m pretty good. This weekend is going to be the JTF Show at TITLE Boxing Club Knoxville. Come see me for boxing at 11:00am Saturday or 1:00pm

1 view0 comments