Jessica Lee

Nutrition & fitness coach for Gifted Performance

[Jessica Lee @jesileee]

Make sure these things are in place first:

Consistency with
✔️ meals
✔️ training
✔️ sleep/recovery
✔️ supplements
✔️ the goal in mind

Now stay patient.
The results will come.

[Jessica Lee @jesileee]

4. If adding more calories terrifies you, then we need to build your relationship with food first.

And that’s okay 🫶🏻

[Jessica Lee @jesileee]

Things I wish everyone knew about building muscle:

1. Doing 3 sets of 12-15 reps every week isn’t going to build muscle, the intent behind each training session is what matters.

[Jessica Lee @jesileee]

3. Cardio is no longer the top priority

(still has it’s own health benefits tho)

[Jessica Lee @jesileee]

4. Plan your meals ahead of time so you don’t fall short at the end of the day and find yourself trying to catch up with random foods.

[Jessica Lee @jesileee]

How to be successful with tracking macros:

1. It’s suitable for someone that needs flexibility with their food choices, but we need to remember reaching daily macros with poor quality foods only helps short-term problems (i.e quick weight loss) and not long-term health.

[Jessica Lee @jesileee]

3. Jumping straight into macro tracking can be overwhelming. Starting with a foundational meal plan can be helpful to learn how to build meals throughout the day.

[Jessica Lee @jesileee]

4. Years of poor habits will not correct themselves in a few short months of eating better. If it took years to get here, it may take just as long to make sustainable change.

[Jessica Lee @jesileee]

Things I wish everyone knew about weight loss Part 2:

1. You should not always be dieting. A healthy fat loss phase is just that…a phase. Meaning you should be able to come out of that and maintain the progress you’ve made.

[Jessica Lee @jesileee]

3.Obsessing over the scale because it’s not budging is only reinforcing self-limiting beliefs. Don’t rely on one method of measuring progress to decide whether it’s working or not.

[Jessica Lee @jesileee]

I’ll probably make some mad with this one, but if you’re a client, already receiving a discounted price, please don’t ask for MORE of a discount.

All you’re basically saying is “I don’t think your time is worth this amount, can I have it for less?”

[Jessica Lee @jesileee]

5. Be honest with yourself, are you truly in a place mentally for this?
And if you’re not, that is okay too 🫶🏻

[Jessica Lee @jesileee]

Things I wish everyone knew about weight loss:

1. A very stressed body does not like to lose weight.

[Jessica Lee @jesileee]

4. Get comprehensive bloodwork done to make sure your body is functioning optimally. Sometimes the reason you’re not responding to a diet or training could be stemming from something deeper (i.e. hormonal imbalances, deficiencies, poor gut health).

[Jessica Lee @jesileee]

Spend enough time around those who judge everything you do and you’ll start to judge yourself in the same ways.

But spend enough time around those who want to see you succeed and you’ll find yourself thriving.

Life looks different when you’re with the right people.