JFR Fitness

JFR Fitness

JFR Fitness is an elite online personal training company that aims to help clients reach their unique goals.

Lose Weight. Build Muscle. Feel Amazing.

We are currently not taking on any new clients but we know many great trainers that we can put you in contact with to reach your goals!

*Please allow 72-hours for us to get back to you during holidays.

I’ve been getting a lot of interesting DMs lately, but my favorite is definitely when someone messaged me to say “you know, there’s a lot more to life then just working out all the time” 😂
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So, I’m here to set the record straight. That person is WRONG. Working out is the only important thing in the entire world.
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Kidding, but like come on y’all, I manage two fitness studios, teach group exercise, personal train, online train, just wrote @busygirltone and I love to stay active myself... so my page is going to be a bit fitness focused 🤷🏼‍♀️🤷🏼‍♀️ but anyway, here’s a pic of me living a balanced life away from the gym with my donut and cold brew! Happy Thursday!

The more water you drink, the more opportunities you have to escape awkward conversations to go pee instead 💦👌🏼 #StayHydrated #themoreyouknow

When you’re on social media, how do you decide who to trust? Who’s workouts do you copy? Who’s nutrition advice? .
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Social media has turned us into such appearance driven creatures, we trust people based on how they look versus their credentials. We follow workouts and advice from people who look good whether or not that have any validity to be giving out advice.
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Working in a gym, you see a lot of interesting workouts that people have learned online. I watched some college kids try to do box Jumps with a barbell over their shoulders because their favorite insta-famous shredded hunk did them. I’ve seen girls overextend their knees and arch their backs into oblivion because some girl who reviews the quality of leggings posted a workout video like that (like what? Clothing reviews qualify you to give workout advice?
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Moral of the rant is this, you should absolutely aim to learn from others, BUT you should first research these people and ensure they’re qualified to be giving advice. Just because someone looks good and goes to the gym often doesn’t mean they know what they’re talking about. .
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And really, this applies to everything in life. If your car is broken, do you go to someone with a nice car and ask them to fix yours just because there’s is aesthetically appealing? If you’re dog is sick, do you just find someone who has a healthy dog and ask them to fix yours? No, you don’t, because that would be outrageous. Same goes for your health and fitness. 💪🏼

#sundaybunsday Ugly 🍑 squeeze in the gym leads to cute 🍑 on the beach, it’s a proven fact 😜
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This leg day included:
🍑Squats 6x12
🍑BB Reverse Lunge 6x12
🍑BB Goodmornings 6x12
🍑TRX Floating Lunges 6x20
🍑TRX Pistol Squat 6x20

Let’s chat about CBD on this beautiful #FitFriday! It’s no surprise that I’m a fan of CBD oils and products as I recommend them all the time.. but I’d like to share some info into what it is and why I love it! 🌱Read on if you care or go to my story if you wanna see who won my @quanta_technology giveaway🌱
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Cannabidiol (CBD) oil is a natural, non-psychoactive concentrate extracted from the stalks and seeds of cannabis plants like hemp🌱
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CBD has been proven to directly effect the endocannabinoid system, which is a complex signaling network that regulates a variety of biological processes like inflammation responses, pain management, relaxation, mood, anxiety, sleep, metabolism, and appetite 🥑
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I personally take CBD to improve my sleep, reduce anxiety, ease PMS, and improve my muscle recovery/reduce inflammation. I’ve tried quite a few brands and products in the last few months and so far, I absolutely adore @curednutrition and @quanta_technology products. Both help me sleep better, feel less sore, and improve my anxious moods! 🦄
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I get a lotttt of people messaging me about “how expensive” CBD products are, but in my opinion I would rather pay for something natural then an pharmaceuticals. Plus, making CBD oil out of a raw plant is a friggin PROCESS guys, I’ll post a bit about that in my story 👆🏼
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For those looking to try either of my favs, @curednutrition is having a 20% off sale for Labor Day right now (I’m not affiliated, just love them!) and I’ll soon have a discount code with @quanta_technology #affiliate

Reaching out for Friday & the weekend like... 🙋🏼‍♀️🙋🏼‍♀️👋🏼
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How are YOU spending your #labordayweekend ?? 🏊🏻‍♀️🏄🏼‍♀️🏋🏼‍♀️

If I had a dollar for every time someone has asked if I have extensions... I’d have at least $15. (I don’t have extensions, I just don’t ever cut my hair and 80% of the time it’s full of coconut oil)
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Anywho, if you’re still paying attention, let’s talk about #Milestones on this #transformationtuesday!
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Do you track your progress on a daily, weekly, or monthly basis? Is that progress your tracking superficial or does it go a bit deeper?
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I think we always think of these hashtag days such as #transformationtuesday as days about transforming our appearance. Losing weight/fat, looking better, etc. but today I want to focus on mental and physical milestones that don’t involve your looks.
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How often do you sit down and think “wow, I’m so much happier this week!” Or “I’m so proud of myself for how positive I’ve been towards others and myself lately!” Or even “I worked so hard for that promotion and I got it even faster then I thought I would!” These milestones in our life can be so much more fulfilling mentally and emotionally, but in the world of social media, they get forgotten or pushed aside. I’m absolutely guilty of this as well!!
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SO, this week, I want you to push the weight loss back just a tiny bit in your brain and bring something deeper forward. Set a new goal that you can be proud to achieve! Mine is to go one week without complaining! I have SO MANY blessings in my life and yet, I still find myself sweating and complaining about the little things in life like traffic or work frustrations.
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If you’re still reading and want to set a new, non-appearance related goal with me, post it below!! Let’s hold each other accountable and have a great week!!

Sunday Funday Partner Workout 💕👯‍♀️

When you never eat cupcakes or sweets and then decide to go all out and visit 4 bakeries in one day... 🎂😂🤷🏼‍♀️
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As they say, all things should be in moderation! Did I purchase 6 bakery items yesterday? Yes! Did I eat every single bite of each one? Nope. But, did I at least taste each one?? Sure did! Everyone’s version of #balance is different but mine includes eating healthy foods that make me feel great 95% of the time, and indulging in tastes amazing sweets 5% of the time, without guilt about them being less then healthy.
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And if you’re visiting @sprinklescupcakes anytime soon, The Jam is a must!!

Friday Thoughts: Do you ever think about how @instagram makes you feel? Do you find yourself getting motivated from seeing workout videos? Getting clothing inspo from the fashionistas? Feeling entertained by all the puppy videos? Or do you feel jealous? Or anxious from seeing people that you wish you looked like or lived like? Do you ever wonder if Instagram is truly improving your quality of life or is it tearing you down, making you feel bad about where you’re at?
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A lot of people blow off social media as “not that important” but a lot of people also put a lot of pressure and emotions into social media. They stress if they’re not “keeping up” with others on the internet.
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This is your friendly reminder, if following certain people is making you feel worse on a daily basis, unfollow them! If you find yourself having more negative thoughts when you use social media more, take break from it and establish more in-person connections. Take at least one day per week to take a personal inventory and ask yourself 1) how am I feeling emotionally? 2) am I comparing myself to others or thriving in the ways I want to be? 3) have I been on my phone way too much lately? ☎️ From there, make decisions that will help you feel your best 🖤

#transformationtuesday 2 Years Later, and my arms are a little less tiny 😂😂
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2 Years Ago I was still a fresh little fitness baby. I had been working in fitness for a little over a year, I had one #bikinicompetition under my belt and was in prep for another and I still thought fitness was only about how lean you were.
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2 Years Later, I still feel new to the fitness industry 🤣 fitness and the people in it are ever changing, so I’ll be forever learning. But, I have learned soooo much about how to be confident in my abilities as a trainer while continuing to learn, how to have a balance between super lean and gauging myself on protein bars, how to motivate others without losing sight of my own motivation, and how to avoid comparing myself to others in this industry. Always focus on becoming the best at whatever it is that you love doing, what everyone else is doing should be zero concern to you if you’re on the right path.

When a drink is so magical, it transports you to a photoshoot 🦄😜🤩
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The @BangEnergy myth has been solved and a magical creature has been set free! From the instant you sip the newest Bang flavor, you will immediately taste something that can only be described as magical! Unicorns are said to be uncatchable, but nothing is impossible. Thanks to the inventor of #BangEnergy , @BangEnergy.CEO , now you can experience the magic too! #BangRainbowUnicorn #EndlessSummer #Summertime #BangEnergyCEO #energydrink

Thank you @wooseandwillie for helping me bring my vision alive for this @busygirltone shoot!! And a huge thank you for letting me get glitter everywhere 😂🤷🏼‍♀️💃🏼 I am so incredibly excited to see how they turn out and to share @busygirltone with the world! @ Broad Street (Richmond, Virginia)

A lil #transformationtuesday for ya since it’s my fav day 😛
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Unhappy, overweight, didn’t know how to care for myself ➡️ Happy, healthy, living that balanced lifestyle 🙏🏼💕 Find Out where you want to be, and don’t stop until you get there 💪🏼🚀

When that new flavor finally comes in... 😂🦄🐾
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RAINBOW UNICORN 🌈 🦄 is officially available at VPXSPORTS.COM 💥 get 25% OFF with my code JFR25 🤗🤗🤗
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@bangenergy @bangenergy.ceo #bangenergy #bangceo #energydrink #magic #fitness #bestdrink #fuelyourdestiny #bangenergymodel

#sundayfunday 💎

Ketonz by @Meltdown.Beverage is formulated to help support increased blood ketone levels, maintain lean muscle, improve athletic and mental performance, sustain energy, and burn fat (when combined with exercise)! Ketonz is the king of ketone supplements with its bleeding edge blend of BHBs, Straight 8, electrolytes, caffeine, leucine, and Super Creatine for a sustained increase in energy while maintaining lean muscle mass.
Follow the Inventor of Ketonz: @BangEnergy.CEO #KetonzDoYouLoveMe #GetYourKetonzOn

Happy #FlexFriday from my Delt to yours 💕🙏🏼😂 Make today a sweaty one!

“I love sleep; it’s my favorite” -Kanye West
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“I also love @bangenergy “ -Probably Kanye West
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@bangenergy.ceo @bangenergy #bangenergy #energydrink #bangenergyceo

Gym hair don’t careeeee 😝🤷🏼‍♀️💁🏼‍♀️ Happy Swole Saturday, what’s everyone lifting today?

On Friday’s we warm up with @bangenergy & HIIT! To get my heart rate up and my blood flowing before my lift today, I did a quick 8 minutes of HIIT. {12 Jump Lunge/Squats • 12 Tricep Dips with Alt Knee Tucks • 12 Oblique Burpees • 12 Negative Sit-ups} Repeat for 8 minutes for a full body warm up!
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Also! I love my new @BangRevolution.Apparel tank top! You can now purchase this same tank top at #24HourFitness locations around the country!

@BangEnergy #BangMasterBlaster

Inventor of Bang: @BangEnergy.CEO #24HrFitBangTank #BangAllDayBangAllNight #ad

1. Mauve leggings are NOT sweaty leg day leggings and I really need to stop doing this to myself.
2. “Boring” compound movements are and will always be my favorite and the first thing I teach my PT clients.
3. Accessory movements only do so much for those small twitch fiber muscles, big movements like deadlifts and squats challenge and strengthen your entire body (if done correctly) and have a bigger impact on growing that 🍑

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#legday #fuelyourdestiny #transformationtuesday #intermittentfasting #bangenergy #deadlift #girlswholift #welcometotheblackparade #mauvepants #lululemon #barefoot #ihateshoes #ialsohatemakinghashtags #butlikeifeellikeishould #someonesetmefreefromsocialmedia #comment #below #ifyou #readthese

Over the last few months, I’ve been working hard on a series of e-books aimed at helping even the busiest of women, achieve the body of their dreams!
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The goal of these e-books is to provide a new, affordable resource to women on the go who want to take their workouts with them and be able to complete them anywhere!
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I am SO EXCITED to announce that my beautiful website is live and e-book numero uno is available for pre-sale! This 6-week guide will be 25% off during this pre-launch sale and once launched, will be available for $59.99! Check out my website (linked above!) to see reviews from the amazing women who have already completed the guide! Www.busygirltone.com

{Prep Life vs. Everyday Life} Let’s talk about #bodypositivity for a sec shall we...
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I absolutely hate when people share their prep day photos next to ones where they’re 30lbs heavier and say “starving vs healthy”, not because I don’t support a healthy lifestyle(healthy life fo lyfe), but because I feel like girls like to put down their experiences after the fact, regardless of how they felt in the moment. I absolutely love competing in #bikinicompetitions I truly have zero negative feelings towards them at all, right now I simply don’t have the time or mental capacity needed to commit to one.
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So here’s my thing, everybody is so hyped on body positivity now that they’re really not being all that positive. Everyone is obsessed with where they are and so ready to jump on a bandwagon trashing where they once were in life, and that’s not positivity guys. Every part of your life or fitness journey should be a learning experience, regardless of how hard or how enjoyable it was. A lot of girls do develop eating disorders from shows, that’s a sad reality, but it’s also a learning experience regarding your brain and how uniquely your body processes different challenges.
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There are absolutely parts of my life that I did not enjoy and would NEVER want to relive in a million years, but that’s something I learned from experiencing them. I think the moral of this rant is to learn from every season of your life. If you competed and it was so hard and you hated it everyday, you have the right to talk about that! But if you loved it and felt amazingly empowered on that stage but now everyone on social media is talking sh*t, well f**k em! Stay positive in your experiences and where you’re going in life. It’s YOUR LIFE and your experiences, love them or hate them, but make sure you’re doing it for you.

Happy Sunday Funday! Who needs those high sugar red, white and blue popsicles when you have these?! I call these “lit-cicles” 😂🔥 Seriously though, if you’re not having pre-workout Popsicles this summer, what are you even doing with your life 🤷🏼‍♀️🤷🏼‍♀️ .
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Make yer own: popsicles container $6 on amazon & @bangenergy Master Blaster PreWorkout 25% off with code JFR25 🙌🏼 creator: @bangenergy.ceo

#FlashbackTransformationFriday How I used to spend my weekends 👉🏼 How I spend them now
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My weekends used to be all about getting dolled up in a ton of make up and a cute outfit, then getting sh*tfaced! Wake up the next morning hungover, still wearing yesterday’s make-up and crawl out of bed to find some greasy breakfast to “cure” my hangover and then do it all again that night! I always had acne and heart burn, and always blamed my less than stellar physique on “that stressful college life” but it was really all the sh*t I put into and on my body.
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Years later, I’ve learned that everything you put in and on your body has a reaction. Take care of yourself and fill it with wholesome foods and you won’t feel sick all the time. Clean and take care of your skin. Workout on a schedule and you’ll feel much better.
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That girl on the left wielding a sword and a bottle of wine knew what she should be doing but was still resisting it to “have fun” but the one on the right has learned you can go out and have fun without poisoning your body every weekend!

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43805 Central Station Drive
Ashburn, VA
20147
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