In this episode, Jaclyn and Shane break down everything you need to know about building muscle — the process, the psychology, and why the body you actually want probably weighs more than you think. If you've been stuck in fat loss mode wondering why you're not seeing the tone and definition you want, this episode is for you.

Topics we touch on:

• Why building muscle has to come before fat loss for most women
• How to know if you're ready for a dedicated building phase
• What a realistic muscle building timeline actually looks like (hint: think years, not months)
• The difference between body recomposition and a true gaining phase
• How much weight to gain and how fast to gain it without going too far
• What to eat during a build and why food quality still matters
• How to navigate the psychological side of watching the scale go up
• Why your training approach matters and what to do if you love CrossFit
• When to pull the plug on a build and move into a deficit

Resources & Links:

• Apply for 1:1 coaching: https://www.jsstrengthandconditioning.com/apply-for-11coaching
• Join our free Facebook group: https://www.facebook.com/groups/performancebasedfatloss
• Follow us on Instagram: https://www.instagram.com/jsstrengthandconditioning/?hl=en

In this episode, Jaclyn and Shane break down the metabolic reset — the phase that comes before any fat loss phase, and the step nearly every diet skips. If you've been white-knuckling your way through restriction, slashing calories, and training harder while the scale refuses to move, this episode explains why that's happening and what to do instead. They cover what a reset actually is, what happens in your body during one, who needs it (and who doesn't), and why eating more is the thing that finally makes fat loss work.

Topics covered:

• What a metabolic reset actually is and why your body needs one before a deficit
• How years of chronic dieting lower your maintenance and make weight loss harder
• The 3–4 outcomes of a reset — and why "weight up" is often water and glycogen, not fat
• The balloon analogy that explains why you can gain scale weight and still look leaner
• The non-scale victories to expect: energy, sleep, digestion, gym performance, and hunger cues returning
• Why a returning or more regular menstrual cycle is a sign the reset is working
• How nutrition — not supplements — can help balance hormones, including with PCOS
• Who actually needs a reset and who can move straight into a deficit
• Why maintenance is the best time to build muscle, push in the gym, and lock in habits
• The full framework — reset, cut, exit, integrate — and how you eventually stop tracking

Resources & Links:

• Get on the VIP list for our Lean & Jacked 4-Week Challenge — early bird opens 9/4 for 48 hours only: https://jsstrengthandconditioning.com/challengedibsoptin818586

• Apply for 1:1 coaching: https://www.jsstrengthandconditioning.com/apply-for-11coaching
• Join our free Facebook group: https://www.facebook.com/groups/performancebasedfatloss
• Follow us on Instagram: https://www.instagram.com/jsstrengthandconditioning/?hl=en

In this episode, Jaclyn and Coach Shane are tackling one of the most common frustrations we hear from every single person who walks through our doors.

You train hard. You eat well. You show up even when you don't feel like it. You track your food, you meal prep, you do everything you've been told to do.

So why don't you look like it?

If you've ever felt like your effort and your results are completely disconnected, this episode is going to explain exactly why — and what's actually getting in the way.

The answer is almost never what people expect. It's not a lack of discipline. It's not your age. It's not your genetics. It's not that you need more cardio or less food.

It's the framework.

In this episode:

• ​Why most people trying to look like they train are unknowingly working against themselves
• ​The difference between weight loss and body recomposition and why trying to achieve both at the same time keeps you stuck
• ​The signs your body isn't responding to your training and why most people chalk them up to getting older
• ​Why training harder and eating less is digging a deeper hole
• ​The emotional weight that comes with doing everything right and still not seeing results
• ​Why the rate of fat loss matters more than most people think and the sweet spot that protects your muscle
• ​Why body composition takes multiple cycles and why quitting too soon is the most common mistake
• ​What the metabolic reset actually is and why it's the only real starting point for fat loss that lasts
• ​Why less training is sometimes the exact thing your body needs to finally respond
• ​Why maintenance is not a waste of time and what actually happens to your body when you stop chasing the scale
• ​How to measure progress when the scale isn't moving
• ​

If you've been spinning your wheels for months or years doing everything right and getting nowhere, this episode will change the way you think about fat loss for good.

Resources & Links:

• ​Apply for 1:1 coaching: ⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠
• ​Join our free Facebook group: ⁠https://www.facebook.com/groups/performancebasedfatloss⁠
• ​Follow us on Instagram: ⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en
• ​7 Day Metabolic Reset Guide: https://drive.google.com/file/d/1I5FhIt4Xqa2-AAs8i8a7r3Xk1N5YHTTE/view?usp=drivesdk

Most parents are told they just don't have enough time.

In this episode, Jaclyn Maxwell and Head Coach Shane Organ break down what nutrition actually looks like for busy parents — and why perfection is never the requirement for getting real results.

If you've been putting your health goals on the back burner because life with kids feels too unpredictable… this will change how you think about what's actually possible.

Topics discussed:

• Why "good enough" is the mindset that gets parents the best results
• How to eat the same meals as your kids without derailing your progress
• What to do when life gets chaotic and tracking feels impossible
• Practical strategies for staying on track at tournaments, recitals, and travel weekends
• Simple kid-friendly meal swaps that are high in protein without the fight
• Why parents in this program consistently show up and get results
• Shane shares what nutrition looked like when his daughter was born, and Jaclyn gets into why blaming your kids for your lack of results is the one thing guaranteed to keep you stuck.

If you're a parent who's tired of waiting for the perfect week to start — this episode is for you.

Resources & Links:

• Apply for 1:1 coaching: https://www.jsstrengthandconditioning.com/apply-for-11coaching
• Join our free Facebook group: https://www.facebook.com/groups/performancebasedfatloss
• Follow us on Instagram: https://www.instagram.com/jsstrengthandconditioning/?hl=en

This episode features our RAY of sunshine — Coach HOLLY! Our first ever Assistant Coach and former CrossFit athlete sharing her journey from the box to the nutrition world, why carbs changed everything for her as an athlete, and how she helps women stop shrinking and start fuelling for the body they're actually building. Whether you're a CrossFitter, a lifter, or someone who's been afraid of the scale going up, Holly's perspective will change the way you think about food and muscle.

In this episode:

• From CrossFit coach to nutrition expert and what shifted her entire perspective on fueling
• Why carbs transformed her performance and what she wishes she'd known sooner
• Overcoming the fear of building muscle and why getting bulky is not what's actually happening
• What scale fluctuations mean during a muscle building phase and why panicking makes it worse
• Why adding food is almost always the right move instead of cutting more out
• How to measure progress when the scale isn't telling the whole story
• What real consistency looks like when perfectionism keeps getting in the way
• Practical things you can do this week to start fueling better right now

Resources & Links:

• Apply for 1:1 coaching: ⁠⁠⁠⁠⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching

• ⁠⁠⁠⁠⁠Join our free Facebook group: ⁠⁠⁠⁠⁠https://www.facebook.com/groups/performancebasedfatloss⁠⁠⁠⁠⁠

• Follow us on Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en

In this episode, Jaclyn and Shane break down the fundamentals of macros and calories — not as a restrictive diet tool, but as a way to finally understand what your body actually needs. If you've ever wondered whether tracking is worth it, where most people go wrong, or how to eventually stop tracking altogether, this episode is for you.

You'll learn:

• What macros actually are and why tracking them changes everything
• The most common tracking mistakes that slow your progress down
• Why under-eating shows up in your data before you even realize it's happening
• How to use the 80/20 approach so tracking feels sustainable, not obsessive
• The truth about alcohol and how it fits into your intake
• How to know when you're ready to transition to intuitive eating
• What to do if you have a complicated history with food and tracking feels triggering

Resources & Links:

• Apply for 1:1 coaching: ⁠⁠⁠⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠⁠⁠⁠
• Join our free Facebook group: ⁠⁠⁠⁠https://www.facebook.com/groups/performancebasedfatloss⁠⁠⁠⁠
• Follow us on Instagram: ⁠⁠⁠⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en

Whether you're traveling for work or pleasure — a quick conference trip or a two-week vacation — staying on track with your health goals doesn't have to mean restriction or stress. In this episode, Jaclyn and Shane share their personal experiences and practical strategies for navigating travel without sacrificing progress — or the experience itself.

Topics covered:

• How water retention and inflammation can affect how your body looks and feels on the road
• The "screw it" spiral — what triggers it and how to avoid it
• Practical strategies for eating out, airports, and unfamiliar restaurants
• What to pack to keep nutrition simple and stress-free
• Building metabolic flexibility so travel doesn't feel like starting over
• The mindset shift: travel is a small part of your overall health journey — not a derailment

Resources & Links:

• Apply for 1:1 coaching: ⁠⁠⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠⁠⁠
• Join our free Facebook group: ⁠⁠⁠https://www.facebook.com/groups/performancebasedfatloss⁠⁠⁠
• Follow us on Instagram: ⁠⁠⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en

This episode features one of our team members, Coach Kayla, an accomplished powerlifter, sharing her journey from CrossFit to competitive powerlifting, her strategic weight class decisions, and how she navigates nutritional challenges as a shift worker. Whether you're an athlete, a coach, or someone managing irregular hours, Kayla's insights are invaluable for aligning performance with personal health.

In this episode:

• Transitioning from CrossFit to powerlifting and key competition milestones
• Strategic weight class decisions and healthy weight management
• Navigating injury: training adjustments and recovery nutrition
• Shift work survival guide: flexible calorie budgeting, sleep prioritization, and handling unpredictable schedules
• Tracking data to understand your body under stress
• Kayla's go-to high-volume, macro-friendly meals

Resources & Links:

• Apply for 1:1 coaching: ⁠⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠⁠
• Join our free Facebook group: ⁠⁠https://www.facebook.com/groups/performancebasedfatloss⁠⁠
• Follow us on Instagram: ⁠⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en

In this episode, Jaclyn and Shane break down what chronic dieting is actually doing to your body and mind. Whether you're intentionally cutting calories or unknowingly under-eating, the consequences go far beyond just a stalled scale — think fatigue, muscle loss, hormonal disruption, and a metabolism that's working against you. If you've ever felt like you're doing everything right but getting nowhere, this episode is for you.

You'll learn:

• Why your metabolism slows down the longer you diet — and how to fix it
• The physical and psychological toll of chronic calorie restriction
• How under-eating leads to muscle loss and why that matters for fat loss
• Why hunger suppression is a red flag, not a win
• How chronic dieting impacts hormones, immunity, sleep, and mood
• Why a periodized approach to nutrition beats dieting 24/7
• The real reason sustainable results require habit and behaviour change

Resources & Links:

• Apply for 1:1 coaching: ⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠
• Join our free Facebook group: ⁠https://www.facebook.com/groups/performancebasedfatloss⁠
• Follow us on Instagram: ⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en

In this episode of the Performance-Based Fat Loss Podcast, Jaclyn and Shane dive deep into everything you need to know about protein — from sources and intake strategies to its crucial role in muscle growth and fat loss. Whether you're new to tracking macros or looking to optimize your diet, this discussion offers actionable tips to boost your protein intake effectively.

You'll learn:

• The fundamental role of protein in body composition and performance
• Common challenges and misconceptions about protein intake
• Practical ways to increase protein in daily meals
• How to choose the best protein sources, including whole foods and supplements
• The importance of protein for building muscle and boosting metabolism
• Strategies for tracking and meeting protein goals sustainably

Resources & Links:

• Apply for 1:1 coaching: ⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠
• Join our free Facebook group: ⁠https://www.facebook.com/groups/performancebasedfatloss⁠
• Follow us on Instagram: ⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en