https://www.justfitjamie.com/justfitjamieblog daily 0.75 2025-07-27 https://www.justfitjamie.com/justfitjamieblog/a-guide-to-meal-prep monthly 0.5 2025-07-20 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/7cc42dda-d346-45e8-957b-04ea3f78d973/meal+prep.jpg BLOG - A guide to meal Prep Some people cook 10 meals for the freezer. Others just batch a few proteins and chopped veg to mix and match. Ask yourself: Do you skip meals and snack all afternoon? Do you get home with nothing prepped and end up ordering takeaway? Meal prep solves these pain points. It builds structure into your week and removes the guesswork from your nutrition. https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/bce10b13-3cc1-4e34-8fae-c8c0c5ae3be9/grocery+list+.jpg BLOG - A guide to meal Prep - If you're constantly winging it with meals or relying on whatever is easiest when you're tired, stressed or short on time, you're not alone. But the truth is, your nutrition habits are either supporting your training or slowing you down. Let’s talk about how meal prep can keep you fuelled, consistent and focused, without the overwhelm. https://www.justfitjamie.com/justfitjamieblog/can-you-gain-muscle-and-lose-fat monthly 0.5 2025-01-01 https://www.justfitjamie.com/justfitjamieblog/goal-setting-for-success monthly 0.5 2025-01-01 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/6edb14f9-238d-49c0-a3a2-8f59e6ee98d4/Your+FittestLife+Ebook+Cover.jpg BLOG - Goal setting for success - DOWNLOAD YOUR FREE EBOOK Need more guidance on how to set intentional goals? https://www.justfitjamie.com/justfitjamieblog/does-rest-time-really-matter-in-the-gym-absolutely monthly 0.5 2025-05-19 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/17d448a6-2033-4368-8ce3-f2f5f2fc98e2/IMG_0082.jpg BLOG - Does Rest Time Really Matter in the Gym? Absolutely! You’re at the gym, pressed for time, and tempted to cut your rest periods short. Does it really make a difference if you skip a minute or two? Spoiler alert: yes, it does, and more than you might think! While shaving off 10–20 seconds here and there isn’t catastrophic, consistently cutting your rest periods or limiting them to 30–60 seconds could be holding you back from reaching your full potential in the gym. Here’s why proper rest is a game-changer for your progress and performance: https://www.justfitjamie.com/justfitjamieblog/exercising-and-eating-right-when-youre-unwell monthly 0.5 2025-07-20 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/67ba310e-3b48-4138-884e-5d76f578f7bb/Training+While+Sick_+When+to+Rest%2C+Recover%2C+and+Return.jpeg BLOG - Exercising and Eating Right When You’re Unwell - JustFitJamie Style ✨ When applied with proper rest and recovery, regular exercise does wonders for your health! From boosting your immune system to easing chronic pain, staying active has countless benefits for both physical and mental health. It’s even a great tool for managing anxiety, stress, and depression. https://www.justfitjamie.com/justfitjamieblog/heres-why-program-hopping-might-be-holding-you-back monthly 0.5 2024-12-11 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/134cf87e-00f3-46c8-be51-a52b18928a37/web+design.jpg BLOG - Here’s Why Program Hopping Might Be Holding You Back! Let me break these down for you and explain why they’re non-negotiable in JustFitJamie coaching programs. https://www.justfitjamie.com/justfitjamieblog/want-to-grow-a-booty- monthly 0.5 2024-11-20 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/5fb4d42b-0dd9-4200-a5af-67e76b184239/JamieLee-7+2.JPG BLOG - Want to Grow a booty? - Lower Body Build Keep reading for my top tips on glute activation, training methods, and nutrition to help you reach your goals. https://www.justfitjamie.com/justfitjamieblog/how-to-approach-a-calorie-deficit-sustainably- monthly 0.5 2024-11-13 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/6310cf76-9071-42d4-8a16-0fd149f5bea8/9FAA9E44-E553-477C-80A0-FEBC77A78171.png BLOG - How to Approach a Calorie Deficit Sustainably - < My last deficit results I wanted to share some insights on navigating a calorie deficit—something many of us are exploring together as we focus on reaching our fitness goals. A deficit doesn’t have to be extreme or restrictive to be effective, and when done right, it can support gradual, healthy progress. https://www.justfitjamie.com/justfitjamieblog/o9ddjjn99qqeshlyfd5fdda9tcacvq monthly 0.5 2024-07-11 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/b2ea49b5-6788-4ab5-b033-3785efabf42d/What+to+Wear+for+Your+Weekend+at+Home.jpeg BLOG - How Quality Sleep Can Supercharge Your Fitness Journey - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.justfitjamie.com/justfitjamieblog/the-truth-about-metabolism-what-you-really-need-to-know monthly 0.5 2024-07-10 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/7267483c-1061-4dd3-b735-1ce8bfd8e3bf/+-21.jpg BLOG - The Truth About Metabolism: What You Really Need to Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.justfitjamie.com/justfitjamieblog/how-to-achieve-progressive-overload monthly 0.5 2024-07-10 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/6de0c3f1-dfb3-498c-97b0-a7f748b749c0/Jamie+Verster+online+coaching BLOG - How to Achieve Progressive Overload - Make it stand out Progress your fitness with JustFitJamie https://www.justfitjamie.com/justfitjamieblog/training-with-a-busy-schedule monthly 0.5 2024-03-04 https://www.justfitjamie.com/justfitjamieblog/why-i-decided-to-compete monthly 0.5 2023-04-08 https://www.justfitjamie.com/justfitjamieblog/how-to-identify-your-fitness-goals monthly 0.5 2023-02-03 https://images.squarespace-cdn.com/content/v1/63b63ef386e5bb73fc657946/1675451689765-S2XXVZSGEGMOSMG3MQ1H/1EDE7EDA-16CB-42A2-8DE3-3E0D228BF5E9.jpeg BLOG - How to identify your fitness goals - Find your why: Fitness goals should be based on WHAT impact you want exercise to have on your life and HOW you want to incorporate exercise into your life. 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