Client Spotlight

December 5, 2020

Sheet Pan Sticky Ginger Sesame Chicken and Crispy Brussels Sprouts

“This simple Sheet Pan Sticky Ginger Sesame Chicken and Crispy Brussels Sprouts dinner is about to become your new go-to meal. Easy homemade Asian inspired chicken, tossed in a gingery, sweet, spicy, and extra sticky soy pomegranate sauce. Serve this meal with roasted brussels sprouts, cooked right alongside the chicken, for the easiest sheet pan […]
November 7, 2020

Apple Butter and Sage Pork Chops

“Simplifying dinner tonight with these Apple Butter and Sage Pork Chops. This easy recipe is all things fall. Pan seared pork chops with apple butter, sage, a splash of balsamic, and a little browned butter…for good measure. It doesn’t get simpler, cozier, or more delicious than this pork chop recipe. Great any night of the […]
April 5, 2020

Turkey Chili

For this savory Saturday, we bring you a wonderful and warming chili recipe! Something the whole family can enjoy, and just in time for a nice Sunday dinner.
February 14, 2020

February Recovery: Cryotherapy/Cold Therapy

Starting on a health and fitness journey can come with a lot of aches and pains. If your body has been on a hiatus, exercise will challenge your muscles, causing micro-tears. These micro-tears are necessary for muscle building, but they also result in soreness. 
January 15, 2020

Client Spotlight: Andrea Castro

I joined JF four years ago after not being successful at other gyms. Here I found  a strong group of instructors who supported my goals from day one and have been by my side in my journey. There are many fun and challenging classes where you do see results, you stay engaged, you meet great […]
June 4, 2015


Calories provide energy for our bodies to function. We get calories from carbohydrates, protein, fat, and alcohol. For each gram, you get a set number of calories.   1 gram Calories Carbohydrates 4 Protein 4 Fat 9 Alcohol 7   The vitamin, mineral, and water content add to the nutritional value for each of these […]
May 29, 2015

Portion Distortion

There has been a DRAMATIC change in the portions, servings, slices and pieces we are “allowed” to eat over the past 20 years.   In the food industry the motto of “bigger is better” has taken over along with mass marketing to get us to buy bigger sizes to save money saying it’s a better […]
May 22, 2015

Memorial Day Weekend Tips – Avoid regretting next Tuesday!

  The most challenging part of the holiday weekend for most of us are the drinks and the BBQs!   PLAN as much as you can! Plan to work out even if you are going away. Pack your sneaks and workouts clothes now! Then, make sure you actually do the work out! It will keep […]
May 14, 2015

Washboard Abs

We all know strong abs look good, but why is it important to have a strong midsection? Strong abs- or a strong core – is one of the keys to preventing back pain. The abs act like a girdle to hold the torso in alignment and help the back maintain its proper curvature. Strong abs […]
April 30, 2015

Rediscovering My Fitness to Take Back My Life

    January 2015, New Year, same me. I was laying in bed with the flu, barely awake when my younger sister comes bounding through my bedroom door. “Meg, wake up. You gotta come to the gym with me to meet the trainers. Theyʼre all there. Just come. You donʼt even have to work out”. She […]