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JANET | Fitness Coach j_sthetics j_sthetics Posts

Might’ve been the reason why there was train traffic ahead 🤷🏽‍♀️ . . . 📸: @johnnyutahx

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“Be kind. Everyone is fighting in a fight club you know nothing about. Because we don’t talk about the fight club.” . . . The world would be a better place if we understood that we all share the same pain, we just suffer different. Pain is an experience, it isn’t who you are. Understand that the bigger the challenge, the bigger the personal growth. Overcoming these battles is what makes us strong. There’s strength in being vulnerable...be kind...compassion goes a long way. . . . 📸 @johnnyutahx . . . #strongissexy #getstrongwithjsthetics #strongwomen #flexfriday

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Some back day 🔥 Get these sexy back gains 💪🏽 Don’t forget to ❤️ save and share Workout: 4 sets of 10-12 reps each Superset: 1️⃣ seated wide grip row 2️⃣ underhand seated row Superset: 3️⃣ wide grip lat pulldown 4️⃣ t bar pulldowns Superset 5️⃣ reverse peck deck 6️⃣ bent over cable row . . . Top: @urbanoutfitters Leggings: @adidas . . . DM or email me at jstheticsfit@gmail.com to join my 8 week tone and shed online coaching program . . . #backday #strongissexy #getstrongwithjsthetics

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Issa leg day. With a little more focus on the quads. Foot placement and angles works out/puts more emphasis on certain areas. In this case, where i have me foot or heels elevated, it gives a wider range of motion. Don’t forget to ❤️ and share my lovelies 1️⃣ Foot elevated split squat 4 x 12/10/8/8 2️⃣ Heel elevated squat 4 x 12/10/8/8 3️⃣ Heel elevated deadlift 4 x 12/10/8 Superset 4️⃣ narrow stance leg press 4 x 12/10/8/8 5️⃣ Leg extensions - partial to full rep 4x 10-12 . . . Top: @forever21 Leggings: @yogaliciousnyc . . . DM or email me at jstheticsfit@gmail.com to join my 8 week shed and tone online coaching program . . . #legday #bootybuilding #getstrongwithjsthetics #strongissexy

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Taking care of your body and your mind reverses time. I was on a mission to chase happiness. It took me years of self sabotage to realize that I had it in me all along, it just took practice. Practice in Training my mind to stop thinking negative thoughts, practice in training my body to move better, eat better. Imagine if you were committed to your goals as much as you were committed to your excuses? Where do you think you would be? Understand that no matter the circumstances that are going on around you, you’re always in control. When you realize this, positive things start to unfold. Choose to do better, get rid of things that doesn’t serve you any good. Even if it’s your own self, old mindsets can set you back. You’re never too old to make changes. THE TIME IS NOW! . . . Fun fact: I’ll be 35 on the 31st of December 😳 . . . . #transformationtuesday #decadechallenge #strongissexy #getstrongwithjsthetics

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It’s arm day everyday but there’s nothing wrong with adding a little more TLC . Let’s get it 💪🏽 Circuit of 5 rounds 10-12 reps each 1️⃣ Wide grip ez bar curl 2️⃣ Neutral grip ez bar curl 3️⃣ Hammer curls 4️⃣ Rope tricep extension 5️⃣ Cable tricep pushdown 6️⃣ Underhand tricep pushdown . . . Top: @amazon Leggings: @colorfulkoala . . . DM or email me at jstheticsfit@gmail.com to join my 8 week shed and tone online coaching program . . . #mondaymotivation #armday #strongissexy #getstrongwithjsthetics

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Fake news because this picture was taken before the thanksgiving festivities 🦃 💃🏽 . . . After about 7 months of laser focus, it felt good to enjoy myself with some good eats, drinks and family time. The grind never steps, but don’t forget to live a little. 💃🏽 . . . Happy Saturday! . . . #strongissexy #getstrongwithjsthetics #strongwomen

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Happy Friday! I hope everyone had an amazing thanksgiving. We’re back to scheduled programming with some shoulders and delts Don’t forget to ❤️ save and share Superset 1️⃣ cable reverse fly 4 x 10-12 2️⃣ upright rows 4 x 10-12 Superset 3️⃣ side laterals 4 x 10-12 4️⃣ landmine shoulder press 4 x 10-12 Finisher 5️⃣ smith machine shoulder press 4 x12/10/8/8 . . . Top: @yogaliciousnyc Leggings: @tilyoucollapse . . . . DM or email me at jstheticsfit@gmail.com to join my 8 week shed and tone online coaching . . #shoulders #strongissexy #getstrongwithjsthetics #girlswholifts #flexfriday💪

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Leg day....glute and hamstring focus. It’s growing season, so i apologize in advance for all the leg workouts 🤷🏽‍♀️ My strength is slowly coming back and I’m here for it, thank you carbs! Let’s get it 🏋🏾‍♀️ Don’t forget to ❤️ save and share Superset 1️⃣ Sumo Deadlift 4 x 12/10/8/8 2️⃣ B stance single leg RDL 4 x 10-12 Superset 3️⃣ wide stance leg press 4 x 12/10/8/8 4️⃣ Goblet squat 4 x 10-12 Finisher 5️⃣Hip thrusts 4 x 12/10/8/8 . . . Top: @yogaliciousnyc Leggings : @tilyoucollapse . . . #legday #bootybuilding #strongissexy #getstrongwithjsthetics

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It’s back day! My ultimate favorite day to train. Build that back up for that small waist. Let’s get it! Don’t forget to ❤️ save and share.. Superset 1️⃣ Straight Arm Lat Pulldown 4 x 12/12/10/8 2️⃣ Face Pulls 4 x 12/12/10/8 Superset 3️⃣ Single arm lat Pulldown 4 x 12/12/10/8 4️⃣ Bent over row 4 x 10-12 Superset 5️⃣ Single arm close grip seated row 4 x 10-12 6️⃣ wide grip seated row 4 x 10-12 . . . Top: @champion Leggings: @colorfulkoala . . . DM or email me at jstheticsfit@gmail.com to join my 8 week shed and tone online coaching . . . #backday #strongissexy #getstrongwithjsthetics #girlswholift

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Current physique . . . There’s a few things I’ve learned along the way, through my own training and training others. Fitness is definitely for everyone but it’s not a one size fits all. Here’s a few tips for trying to figuring out what works for you. . . 1. Fuck up - I know it sounds crazy but the best way to learn your body is when the last thing you did, doesn’t work. 2. Trial and error - try different things. You never know what you might end up liking until you try it. 3. Process of elimination - this goes for your diet. A lot of the times, when you’re feeling tired, bloated, sluggish, it’s coming from the things you eat. I suffered from stomach issues all my life and the last thing I considered was the foods I was eating until a few years ago. 4. Stop doing the same thing and expecting different results - this is a lot more common than you think. The key to stop yo yo dieting is to not do the shit you did last time. Fad diets will always be around as long as the consumer is willing to buy it. 5. Find a plan that’s sustainable for you and stick to it. Those quick results that you’re looking for, you know the ones that help you lose an enormous amount of weight in a very short period of time, will most likely result in you gaining it right back. Do your research. We have the advantage of having so much information at our disposal. Remember that every one is different and what works for them might not necessary work for you. . . Happy Monday!!! . . . #mondaymotivation #strongwomen #strongissexy #getstrongwithjsthetics

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Heavy a$$ leg day....because it’s gainz season and it’s time to add mass to that 🍑. Progressive overload is decreasing demands on your muscles to make gains, size, strength and endurance. Make sure to increase the weight at every rep. Don’t forget to ❤️ save and share Workout: 5 x 8-12 1️⃣ box squat 2️⃣ American deadlift Superset 3️⃣ narrow stance leg press 4️⃣ hip thrusts Finisher 5️⃣Glute hyperextensions: tuck your chin to your chest, squeeze and make an ugly butt on top . . . Top: @tilyoucollapse Leggings: @yogaliciousnyc . . DM or email me at jstheticsfit@gmail.com to join my 8 week shed and tone online coaching program . . . #flexfriday #getstrongwithjsthetics #strongissexy #legday #bootybuilding

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🔥 HIIT...This is good 30 minute burn when you don’t have time or want to burn those extra calories . . Don’t forget to 💜 save and share Repeat each exercise for 4 rounds 1️⃣ prisoner squats 5 x 20 2️⃣ in and out jump squats 3️⃣ kettlebell swings 4️⃣ squat to press out 5️⃣ mountain climbers 6️⃣ jump lunges . . Top: Leggings: . . . #hiit #bootybuilding #getstrongwithjsthetics #strongissexy #bodygoals

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It’s leg day! Nothing like staring off a new week with some legs. Never skip leg day you heard 🗣 we’re doing legs a few times a week on this side. Don’t forget to ❤️ save and share 1️⃣ sumo squat 5 x 10-12 Superset 2️⃣ deficit lunges 4 x 10-12 3️⃣ goblet squats 4 x 10-12 Superset 4️⃣ cable pull throughs 4 x 10-12 5️⃣ frog pumps 4 x 20 . . Top: @urbanoutfitters Leggings: @adidas . . . DM or email me at jsthetsfit@gmail.com to join my 8 week shed and tone online coaching program . . #leday #mondaymotivation #bootybuilding #getstrongwithjsthetics

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Happy Sunday!!!! Abs on 🔥 You all know abs are made in the kitchen but working out abs has quite a few benefits...it improves performance, supports posture and balance and builds strength. Don’t forget to ❤️ and share Superset 1️⃣ kneeling cable crunches 4 x 20 2️⃣ Hanging leg raises 4 x 15 Superset 3️⃣ Weighted sit ups 4 x 20 4️⃣ Russian twists 4 x 30 Superset 5️⃣ shoulder taps 4 x 20 6️⃣ knee tucks 4 x 20 . . Top: @amazon Leggings: @colorfulkoala . . . DM or email me at jsthetsfit@gmail.com to join my 8 week shed and tone online coaching program . . #abs #sundayfunday #getstrongwithjsthetics #strongissexy

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Some back day 🔥 anyone that’s been following me for a while knows how I feel about back day....I friggin love it! Building your back is essential for all movements. It also gives the illusion of a smaller waist. So let’s get it 🏋🏾‍♀️ . . Don’t forget ❤️ save and share so that I know what content you like to see . . 4 sets 10-12 reps each exercise 1️⃣ Dual grip lat pulldown 2️⃣ Straight arm lat pulldown 3️⃣ Rope Bent over Row 4️⃣ Deadlift to row 5️⃣ wide grip lat pulldown . . Top: @urbanoutfitters Leggings: @colorfulkoala . . . #backday #flexfriday #getstrongwithjsthetics #strongissexy

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Shoulder 🔥 I love me some sexy shoulders. Shoulder day has become one of my favorite days to train, aside from back of course Don’t forget to ❤️ save and share Here’s the workout: 4 sets 10-12 reps each 1️⃣ smith machine shoulder press superset 1️⃣ front laterals 2️⃣ side laterals Superset 1️⃣ upright rows 2️⃣ Arnold presses Finisher 1️⃣ Face pulls . . Top: @urbanoutfitters Leggings: @tilyoucollapse . . . #shoulderday #getstrongwithjsthetics #girlswholift

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Leg day 🔥 back to original scheduled programming. This off season you will be seeing a lot more leg and glute exercises because operation: grow these glutes are in full effect. I did these exercises last night and needless to say, I can barely walk 😩. I challenge you all to try these. Don’t forget to ❤️ save and share so that I know want content you would like to see Here’s the workout - 4 sets 10-12 reps each Superset 1️⃣ American deadlifts 2️⃣ Hip Thrusts Superset 1️⃣ Wide Stance Hack squat 2️⃣ Single leg good mornings Finisher 1️⃣ Bulgarian Split Squat . Top: @amazon Leggings: @tilyoucollapse . . DM or email me at jsthetsfit@gmail.com to join my 8 week shed and tone online coaching program . . . #legday #bootybuilding #getstrongwithjsthetics

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It all started with a simple act of self care. The deeper i got into it, the more I wanted to test my strength. The physical aspect of bodybuilding is just one of the perks. Through this journey, I’ve learned that: . - Discipline is the biggest act of self love. It’s about making small sacrifices for the greater goal . . - The stronger the relationship you have with yourself, the better your relationships with others become . . - People will try to put you down about the choices you make to better yourself. Please do yourself a favor and do it anyway. Most people are projecting . . - You’re a lot stronger than you think you are once you stop feeding your thoughts with bullsh*t excuses . . - There are no short cuts to this. If you half ass the amount of work you put in, you’ll get half ass results. . . - The more you try to cut corners, the more you find yourself starting over again for the umpteenth time. . . - You never grow out of a place of comfort . . - You can follow all of the fitness accounts, you can keep saying you’re starting Monday, but nothing will work until you actually start applying everything you’ve learned . . . DM or email me at jsthetsfit@gmail.com to join my 8 week shed and tone online coaching program . . . #transformationtuesday #getstrongwithjsthetics #strongwomen

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Who said strong can’t be sexy??? . . . #sundayfunday #strongwomen #getstrongwithjsthetics

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Happy Friday my lovelies! I want to thank all of you for the tremendous amount of love that I’ve received this past week. The ones that have been following me for a while have seen my ups and downs. I get knocked down a lot but I don’t let that deter me from my goals. Don’t let it deter yours either. Understand that nothing that’s worth it comes easy. . . . I’ve taken the week to decompress. This raggedy old body needed some rest from the beating it went through this past year. Next week, I’ll be turning up the gear all the way. Operation build these glutes is starting ASAP. I’ll be throwing a lot more content out as well. Comment down below to let me know what you guys would like to see ⬇️ . . . DM or email me at jsthetsfit@gmail.com to join my 8 week shed and tone online coaching program

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Nothing gives me more anxiety than stepping on stage. I actually like prepping but find stepping on stage so nerve wrecking. I promise you although it doesn’t look like it, I felt like I was doing the Harlem Shake up there 😂 But I know for a fact that the more I do it, the easier it gets for me and it definitely doesn’t stop me from doing it again. Ladies, dare yourselves to step out of your comfort zone and do every single thing you’ve always dreamed of doing but feel too scared to do it. I know far too many females too afraid to go to the gym because they fear looking dumb. Guess what?? Nobody cares!!! Who does your body belong to anyway? And screw what anyone has to say, we all start somewhere. Be your own woman crush. . . . Shoutout to my cousin @gee007 my forever hype man...you my boy blue! . . . #wcw #beyourownmotivation #strongwomen #womenempowerment #getstrongwithjsthetics #npcbikini

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I couldn’t have asked for a better ending of the season other than that first place win 🥇and nationally qualified. There’s been so many losses prior to this one, and although I constantly felt discouraged, I didn’t quit. Slow success builds character, fast success builds ego. . . There’s two types of people, ones who see your potential and fear helping you and ones that see your potential and do everything in their power to push you to be your greatest. This one goes out to the man behind the scene @biggkd not only my coach, but my mentor, friend, father figure. One of the most genuine people I’ve ever met, helped me out in the worst of times. They don’t make them like you anymore you fossil 😂❤️ Let my off season commence! . #tmt #sessionswithbiggkd . Suit: @flexibella.couture Makeup: @vinoomakeup . . #npc #npcbikini #bikinicompetitor

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Honesty hour: I’ve always been a fighter, just always for the wrong shit. It wasn’t until I started to fight for me that I started to flourish. Discipline wasn’t always my strong point. I would always come up with all the excuses why I couldn’t, not realizing that I was the only one holding myself back. Last month, I almost threw in the towel. But I didn’t, Instead I put my foot on the gas and went so hard that I only had strong will to keep me going. Your body does what your mind tells it to do. Stop talking so negatively about yourself. Your body hears everything your mind says. Just imagine all the things you’ll accomplish if you actually started to believe that you’re the shit?? Stop putting energy into things that doesn’t matter, It’s time to fuck shit up . . . . DM or email me at jsthetsfit@gmail.com to join my 8 week shed and tone online coaching program . . #flexfriday #strongwomen #girlswholift #getstrongwithjsthetics

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