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Train with Jackie Functional Health & Nutrition Coach & NASM Certified Personal Trainer

10/13/2026

If you're dragging yourself through the day, surviving on coffee, and wondering why you have zero energy, I'd start with the boring stuff before blaming your hormones.

Are you eating enough? Yes, I mean 3 meals per day (breakfast included).

Are you getting enough protein and carbs?

Are you training hard enough to create a recovery demand that your nutrition and sleep aren't keeping up with?

Are you sleeping at least 7 hours or just technically spending 7 hours in bed?

Sometimes low energy really does warrant a deeper look at things like iron status, thyroid function, vitamin D, blood sugar, testosterone (yes, even for women), and other s*x hormones.

Your coffee can give you a short term boost, but it can't tell you why fatigue is a problem in the first place.

What time does your energy usually tank?
Tell me in the comments! 👇

10/12/2026

Eating “healthier” and somehow feeling MORE bloated? 🫠

Before you decide broccoli is the enemy, let's look at what changed.

Zero fiber -> now loading up on salads, berries, chia seeds, beans, high-fiber wraps, fiber supplements, etc., and your poor digestive system simply can't keep up.

If you were already constipated before, more fiber isn't always going to magically get things moving. Sometimes it can leave you feeling even more backed up and uncomfortable. You may need to walk more through the day or drink more water to get things moving.

Bloating usually gives us clues but it usually doesn't happen in isolation. Are you constipated? Having loose stools? Dealing with reflux? Stomach pain? Does the bloating happen after certain meals or get progressively worse throughout the day?

Those details matter.

So no, I wouldn't immediately start cutting out every food that made an appearance the day you felt bloated. I’d start by figuring out what changed and looking for patterns.

I'M HIRING!!Train with Jackie is entering a new chapter! I'm SO excited to announce that I'll be bringing on a new teamm...
10/05/2026

I'M HIRING!!

Train with Jackie is entering a new chapter! I'm SO excited to announce that I'll be bringing on a new teammate in the month of October!

This will be a supportive role in helping bring to life the ideas currently living in my brain, my Google Drive, & my vision board.

The (part-time) Programming & Business Operations Assistant will help with things like programming exercise templates, newsletters, client resources, and group program launches.

This position will start at 5 hours per week & is a great fit for someone who understands strength training, is highly organized, writes well, is self-motivated and can figure things out without needing step-by-step instructions and enjoys breathing life into someone's vision.

HUGE bonus points if you love spreadsheets, Trainerize, Canva, and saying "I already handled that."

If you're interested, or know someone who would be a great fit, send me a message and I'll send over the application!

I'm very excited to bring a teammate on board!

10/01/2026

I’ve gotten a lot more comfortable telling potential clients things they might not want to hear, especially when it comes to how long fat loss is actually going to take.

Could we slash your calories, pile on cardio, and try to force the scale down as quickly as possible?

Probably.

But what happens when you have a vacation? A stressful week at work? Your kids get sick? You want to go out to dinner for your birthday or anniversary?

I’m thinking about that from the beginning.

Losing 30 or 50 pounds isn’t the only goal. I want you to know how to live at that new weight when you get there.

It took you longer than 6 months to put those 50 pounds on, so why do you expect it to come off that soon?

There will be weeks you lose a pound, weeks you lose nothing, and weeks the scale goes UP even when you did everything right.

I’d rather prepare you for that on day one than promise you a pretty timeline just to get you to sign up. Morally and ethically, I have to be honest with you, even though that's a tough conversation to have.

If it takes us 10 months to lose the weight and you know how to keep it off afterward, I care a heck of a lot more about that than getting it off in 5 months and seeing you back in the same place a year later.

If you’re tired of losing the same weight over and over again, DM me “COACHING" and let's get it off once and for all.

09/28/2026

How to MAINTAIN fat loss:

Many people who have come to me for coaching are not new to losing weight. Maybe they've lost 10, 20, 30, maybe 50 pounds on their own in the past. However, they ARE new to making sure those results are sustainable.

Listen in to see how to make sure those fat loss results stick for good and you're not back on my coaching roster 2 years from now wondering what happened.

If you're tired of stubborn fat loss, not knowing which steps to take next, or wanting to learn more about how to fuel your body well, DM me COACH and let's chat about how to work together for the results you desire!

09/24/2026

Some of y'all are going to freak out when I say this, but sometimes the next step in a fat loss phase is actually eating MORE!

I know, I know, this sounds counter-intuitive, but the longer you spend in a fat loss phase, the more diet fatigue can accumulate. Hunger may increase, training can suffer, and sticking to the plan can become more difficult.

This is where I may implement a refeed or a diet break with a client.

Refeed = short increase in cals, usually 1-2 days of higher carbs
Diet break = longer increase in cals, usually 1-2 weeks

Adherance is one of the main metrics I'm looking at from a coaching perspective. Refeeds and doet breaks can give a mental and physical break from strict dieting while still proving structure that leads to results.

Stick around for the FINAL part of this series where we talk about what happens when the diet is finally over and how to get out of a deficit.

09/23/2026

Fat Loss Series: Day 3 - How many calories should I eat to lose weight?

If your answer is “whatever the calculator says,” we need to talk.

I care much more about the quality of your food, how your body is responding, and what that means for our next steps.

If you're consistently eating 2,000 calories and your weight has been stable for several weeks, that's much more useful information than an equation telling me you should eat 1,847 calories.

From there, I can create a reasonable deficit and see how you respond. I don't want to put you at the lowest calorie intake you can survive on just because it might make the scale move faster.

I want a deficit you can actually adhere to while maintaining your training, energy, and muscle as much as possible. Losing weight quickly for two weeks isn't impressive if you're miserable by week three and end up giving up. But when you've been in a sustainable calorie deficit for a while and have seen success, this is where fat loss gets more complicated. What happens when you've been dieting for a while, you're getting burned out, and you're still not at your goal weight?

Stay tuned for Day 4 of the Fat Loss Series where we talk about how to stick to a deficit.

09/22/2026

Fat Loss Series: Day 2 - How to perfectly predict whether or not your fat loss phase will work 👇

If your first step toward fat loss is cutting your calories, you are doing it backwards and I promise it's going to backfire. Maintenance gets treated like the boring part of fat loss, but it isn't! Fat loss without maintenance is like building a house before you actually build the foundation. Without the foundation, it's going to crumble pretty quickly.

If you're barely eating protein, barely moving, inconsistent with training, exhausted all the time, and your nutrition is inconsistent, you haven't built the foundation for fat loss to actually work and this is why I don't automatically put every client who wants to lose fat into a calorie deficit.

Sometimes we need to stabilize what's going on first, increase protein, get your training and daily movement consistent.

And sometimes we can work on these things while fat loss is happening. Other times, pushing for a deficit immediately makes the entire process harder than it needs to be.

Maintenance isn't “doing nothing.” It's how we collect information, establish consistency, and build the habits we're going to need when calories eventually come down.

You don't build the second floor before the first floor is stable.

This is only Phase 1 of periodized nutrition, though.

Next up: the fat-loss phase.

And yes, I have a LOT to say about this one!

09/21/2026

Fat Loss Series: Day 1 - Why you haven’t been successful with fat loss yet

Fat loss is a process, not a calorie target. Most people approach fat loss like this:

“Just tell me how many calories to eat."

Honestly, that's like blindfolding me and asking me to hit a bullseye with a dart. I may or may not even hit the board. Your calorie target should change depending on what phase you're in and what you're trying to accomplish.

If you've been dieting for months and constantly dropping calories every time progress slows down, you're missing the bigger picture. Fat loss is about WAY more than just a calorie number.

This is why I use periodized nutrition with my clients. We aren't just chasing a lower number on the scale. We're zooming out and deciding what your body and your goals need right now.

And yes, there are some nuances I couldn't fit into a 60-second video, so ask me all the questions you have!

How long should you actually stay in a deficit?

When is a diet break appropriate?

Are refeeds actually useful?

What should you do when fat loss stalls?

How much should you adjust calories?

What does a proper reverse diet actually look like?

I want to turn this into a series, so drop your questions below. 👇 If you've ever wondered why your coach changed your calories, added a refeed, or told you to stop dieting, ask me about it.

There is a lot more to fat loss than “eat less and do more" and I'm here to bust some myths!

09/17/2026

5 reasons you’re chronically exhausted 👇

1. You’re not eating enough.
Your body needs actual energy to make energy. Wild concept, I know.
If you’re chronically under-fueling, fatigue is a pretty predictable outcome.

2. You’re dehydrated.
Even mild dehydration can increase fatigue and affect attention, mood, and cognitive performance.

3. You’re running on caffeine instead of nutrients.
Iron helps transport oxygen. B vitamins help with energy metabolism. Magnesium is involved in hundreds of enzymatic reactions.
If your diet is lacking, caffeine can’t fix the underlying problem.

4. You’re chronically stressed.
Stress creates a physiological demand. Research suggests chronic stress can affect levels and/or losses of nutrients including magnesium, zinc, iron, calcium and niacin.
Your body is basically spending more resources than it has available which leaves you feeling depleted.

5. You're eating enough but not enough nutrients.
You can hit your calorie goal and still have a diet that's nutritionally inadequate. Calories keep you alive but it's nutrients that help you function.

Being exhausted all the time is not something you should automatically accept as “normal.”

If you're chronically fatigued, your body is past the point of asking for help. It's screaming. If you're not sure WHY, let's chat. I help my clients restore energy levels ALL the time!

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Veracity Fitness
Greenville, SC
29607

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