GJR Fitness

GJR Fitness

I am an independent personal trainer in the NOVA area. Have questions about weight loss, workout tips, or nutrition? Contact me to schedule a meeting!

It won't happen overnight. Change is slow. Change is grueling. Change is being consistent (which I haven't been). A year goes fast. Can't wait to see what happens next year.

I've had a bunch of people this month tell me that I need to expand and start recording workout videos of my own workouts as well as what I run people through. Thoughts? Votes? Helpful?

If ya haven't heard, 69 days until I am on a plane to a beach in Mexico!!!

Who is up for a 60 day fitness challenge with me!!! Workout plans, nutrition tips, accountability check ins! Who's in?

I love when my food looks pretty!

These egg muffins are super yummy and SO easy!!! Choose your own filling (these have tomato, red onion, bacon bits and sharp cheese), fill with egg whites or an egg mixture. You'll bake at 350 for 15-18 minutes and all done!

You can make days in advance and they'll have a max of 90-120 calories each! Excellent source of protein for first thing in the morning.

When you change your diet (read "lifestyle meal plan" not "go on a diet"), training cycle, water intake, and sleeping habits. It only takes a few months to change. This is 6 months difference. Here's to seeing my abs in the next 6 months!


I'll be adding these moves into my HIIT circuit today!!!

Rock these HIIT exercises with Amanda Butler, trainer at The Fhitting Room in New York City (a studio dedicated to HIIT), to get your heart racing in seconds.

Let's go girl. Training Laura tonight and we killing our glutes!

[01/11/17]   Happy Hump Day!!!

Who's hitting the workout floor today? Comment below with your workout no matter how short or "limited"!

Opening a few more spots for both one-on-one as well as online coaching!

Men's Health

This sounds awful - but like an EXCELLENT fasted HIIT cardio circuit!

BJ Gaddour's Home Workout From Hell

I'm here where are you!? .
Killed my back today. Row row row all day long! .
Also. I decided to take January as a complete reset month. Going to revaluate a lot of things. My workouts. My meal plans. My job. And even simple things like planning to go makeup free for the month unless I'm working a formal event. Little things that you find have taken a place of control in my life, I'm eliminating. Maybe that means some people too. I'm not sure. Time will tell.... if you don't lift me up or challenge me mentally, spiritually, emotionally or physically... be prepared to be let go.

As the year comes to a close, we all have our goals for how next year will go. Health goals, financial goals, personal goals, spiritual... etc.

What are some of mine?

1) To never get as low mentally, emotionally or physically as I did through 2016.
2) To not allow people's opinion of me rule me or influence my decisions.
3) To gain more overall strength and cardio endurance.
4) To remove any and all toxic people from my life.
5) To prepare myself for my first Figure Bodybuilding Competition (still TBD if I will step on stage in 2017 or not, but would be fun)
6) To get as close to completely out of debt as I can.

I believe in greatness. But it will never happen by sitting on the sidelines waiting for it. You have to go after it. 2017 will be my year of going to GET my life. Not settling for it.

Wow, I've been off for a while! How's the holidays? How are you plans? What are you doing to help yourself not gain the "holiday 10"?

Everyone is gearing up for 2017. Hit me up and we can talk about ways to improve your strength, eating habits, and overall health!

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Ashburn, VA
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