In this episode, Jess & Melissa talk about why you need to reframe your thoughts if you want your actions to change, and why you need to stop relying on motivation to get you to your desired outcome.

CONNECT WITH JESS & MELISSA Join our FREE Calorie Cycling Community: http://bit.ly/3KyWESz Download our FREE Calorie Cycling Quick Start Guide to plan your own calorie cycle: http://bit.ly/3KyWESz Text us: 917-810-3393 Check us out on Youtube Follow us on IG: @jmsa_fit Follow us on TikTok: @jmsa_fit

In this episode, Jess & Melissa discuss the importance of leading with logic in your dieting journey. For most women, weight loss is a highly charged topic and it’s easy to become emotionally invested in the number on the scale. When the scale goes down, we’re happy. But when it’s up, we’re upset. Jess & Melissa explain why it’s not rational to constantly expect the number on the scale to decrease week after week, and how to switch from emotion to logic when seeing a number that’s higher than anticipated. They share why mastering this skill is crucial for long term success.

CONNECT WITH JESS & MELISSA Join our FREE Calorie Cycling Community: http://bit.ly/3KyWESz Download our FREE Calorie Cycling Quick Start Guide to plan your own calorie cycle: http://bit.ly/3KyWESz Text us: 917-810-3393 Check us out on Youtube Follow us on IG: @jmsa_fit Follow us on TikTok: @jmsa_fit

Jess and Melissa are joined by their sister, Michelle. Michelle is the Client Success Manager and Mindset Specialist for our Elite 1:1 Clients. In this episode, Michelle explains how to break through the limiting beliefs that often hold us back from achieving what we want most. She shares how thoughts like “I’m not athletic” or “I’m not good at tracking food” or “I’m a failure at dieting” actually close us off to the potential of ever improving. Michelle also gives practical tips for how to assess and break through these limiting beliefs, and how to achieve the outcome you desire by changing your thoughts.

CONNECT WITH JESS & MELISSA Join our FREE Calorie Cycling Community: http://bit.ly/3KyWESz Download our FREE Calorie Cycling Quick Start Guide to plan your own calorie cycle: http://bit.ly/3KyWESz Text us: 917-810-3393 Check us out on Youtube Follow us on IG: @jmsa_fit Follow us on TikTok: @jmsa_fit

This episode is from the How She Did It Series. Jess & Melissa sit down with client Michelle and Coach Katie to discuss her inspiring transformation. When Michelle began her journey, she was never focused on needing to lose a certain number of pounds by a certain deadline. She just wanted to become a happier, healthier person. She wanted to stop emotionally eating, and she wanted to finally take time for herself because she had spent most of her life taking care of others. In this episode, she shares how she took each day, step by step, to build her confidence and establish a foundation of healthy habits that allowed her to lose 30 pounds without restriction, deprivation, or feeling hungry. Through her journey, she made it a point to find joy and gratitude in all things. And the shift has been life-changing. Michelle sums it up best: “I have hope again.”

CONNECT WITH JESS & MELISSA Join our FREE Calorie Cycling Community: http://bit.ly/3KyWESz Download our FREE Calorie Cycling Quick Start Guide to plan your own calorie cycle: http://bit.ly/3KyWESz Text us: 917-810-3393 Check us out on Youtube Follow us on IG: @jmsa_fit Follow us on TikTok: @jmsa_fit

In this episode, Jess & Melissa challenge you to write down a list of the top 5-10 most important people who are in your life. If you didn’t put your own name on the list, then this episode is for you. Being the caretaker of your friends and family can often lead to you putting everyone before yourself. Maybe you feel guilty for working out instead of spending time with your kids, or for saying “no” to another Netflix episode with your partner because you need to prioritize your sleep. Or maybe your friend group is guilting you for being “no fun” because you turned down bottomless brunch. These feelings can make sticking to health and fitness goals extremely challenging, especially if you’re used to people-pleasing. This episode is a great reminder that you must be the most important person in your life and act accordingly if you want to become the best version of you.

CONNECT WITH JESS & MELISSA Join our FREE Calorie Cycling Community: http://bit.ly/3KyWESz Download our FREE Calorie Cycling Quick Start Guide to plan your own calorie cycle: http://bit.ly/3KyWESz Text us: 917-810-3393 Check us out on Youtube Follow us on IG: @jmsa_fit Follow us on TikTok: @jmsa_fit

This episode is from the How She Did It Series. Jess & Melissa sit down with client Jen and Coach Leslie to discuss how she lost 23 pounds, 10 inches off her waist, and skyrocketed her energy from a 4 to a 10 by using calorie cycling. Jen first joined because she was tired of jumping from diet to diet. She constantly felt anxiety, guilt, and shame around food, and knew that something had to change. Come listen to how Jen found the ability to trust herself to make the leap from restricting and binging to taking back control, and how she became the first mover in her family to break the yo-yo diet cycle and create generational health.

CONNECT WITH JESS & MELISSA Join our FREE Calorie Cycling Community: http://bit.ly/3KyWESz Download our FREE Calorie Cycling Quick Start Guide to plan your own calorie cycle: http://bit.ly/3KyWESz Text us: 917-810-3393 Check us out on Youtube Follow us on IG: @jmsa_fit Follow us on TikTok: @jmsa_fit

If you want tomorrow to look different, then you need to change something today. Too many of us spend time thinking, wishing, and wanting… but ultimately end up getting nowhere. In this episode, Jess & Melissa explain the multiple ways in which we self-sabotage when it comes to creating change, and how to finally stop doing this. They give practical advice on a few key things you can do right now to move forward in your health and fitness journey and create lasting change. CONNECT WITH JESS & MELISSA Join our FREE Calorie Cycling Community: http://bit.ly/3KyWESz Download our FREE Calorie Cycling Quick Start Guide to plan your own calorie cycle: http://bit.ly/3KyWESz Text us: 917-810-3393 Check us out on Youtube Follow us on IG: @jmsa_fit Follow us on TikTok: @jmsa_fit

Jess & Melissa sit down with Coach Sierra to talk about her #1 rule: “We don’t talk bad about ourselves”. This is a core belief that she now lives by, although that wasn’t always the case. In this episode, Coach Sierra takes us through her personal journey of how she was able to go from a place of self-loathing to a place where she truly loves and values herself. She shares the idea of “neutral reframing” as a strategy to help bridge the gap. It’s a powerful episode that will help bring more awareness to how your thoughts shape your outcomes.

CONNECT WITH JESS & MELISSA Join our FREE Calorie Cycling Community: http://bit.ly/3KyWESz Download our FREE Calorie Cycling Quick Start Guide to plan your own calorie cycle: http://bit.ly/3KyWESz Text us: 917-810-3393 Check us out on Youtube Follow us on IG: @jmsa_fit Follow us on TikTok: @jmsa_fit

This episode is from the How She Did It Series. Jess & Melissa sit down with client Kellye and Coach Katie. Kellye first joined because she wanted to lose weight, be healthier, and feel more confident in her skin.⁣⁣⁣ She wanted to show up as the best mom possible for her 3 kids and she wanted to stop watching from the sidelines as life passed her by. But she had a few non-negotiables. She wanted to lose weight in a way that she could still live life. That meant eating the same food as her family and not skipping events that involved food. Since joining, Kellye has been on multiple vacations, enjoyed family outings, and eats lunch out most days… and she hit her target goal weight! ⁣⁣Listen as Kellye shares her story about how she uses calorie cycling to crush her goals while still enjoying life.

CONNECT WITH JESS & MELISSA Join our FREE Calorie Cycling Community: http://bit.ly/3KyWESz Download our FREE Calorie Cycling Quick Start Guide to plan your own calorie cycle: http://bit.ly/3KyWESz Text us: 917-810-3393 Check us out on Youtube Follow us on IG: @jmsa_fit Follow us on TikTok: @jmsa_fit

In this episode, Jess & Melissa discuss the path to creating lasting success. 80% of people look for the quickest and easiest way to achieve success. However, anyone that has truly achieved success knows that there is nothing quick or easy about it. Constantly looking for the shortcuts it the very thing that keeps most women stuck when it comes to creating a lasting weight loss transformation. Jess & Melissa explain how "quick and easy" actually makes the process more difficult in the long run because it robs you of the very lessons you need to sustain your results.

CONNECT WITH JESS & MELISSA Join our FREE Calorie Cycling Community: http://bit.ly/3KyWESz Download our FREE Calorie Cycling Quick Start Guide to plan your own calorie cycle: http://bit.ly/3KyWESz Text us: 917-810-3393 Check us out on Youtube Follow us on IG: @jmsa_fit Follow us on TikTok: @jmsa_fit