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jt fitness • free guides

Download free guides
that actually move the needle.

These resources walk you through the same principles we use with coaching clients – so you can start getting better results in the gym, the kitchen, and your day-to-day routine.

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what you get

Practical, no-fluff PDFs you can use right away.

Each guide is built to be simple to read and easy to apply – no crash diets, no “secret hack” hype. Just clear explanations and action steps.

  • Save them to your phone or laptop for quick reference.
  • Use them on your own or alongside coaching.
  • All built from real client experience, not theory alone.

New guides may be added over time – check back periodically if you want to see what is new.

free resources

Download the guide that matches your next step.

Pick one area to focus on first – habits, muscle gain, binge control, reverse dieting, sleep, or protein. You can always come back for the others.

5 Pillars To Sustainable Results

5 Pillars To Sustainable Results

Learn five core principles that help you create results that last instead of chasing short-term fixes.

Habits • Lifestyle • Long-term change

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6 Ways To Maximize Muscle Gain

6 Ways To Maximize Muscle Gain

Discover six beginner-friendly strategies to build muscle by dialing in your training, nutrition, and recovery.

Muscle gain • Training • Recovery

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How To Stop Yourself From Binge Eating

How To Stop Yourself From Binge Eating

Get practical tools to break out of binge cycles, manage urges, and build a calmer relationship with food.

Nutrition • Mindset • Binge control

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Reverse Dieting

Reverse Dieting

Use a structured reverse-dieting approach to support your metabolism and body composition after dieting.

Metabolism • Post-diet • Maintenance

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Sleep Guide

Sleep Guide

Learn science-backed strategies and simple lifestyle tweaks to improve your sleep quality and recovery.

Sleep • Recovery • Energy

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Protein Cheat Sheet

Protein Cheat Sheet

A quick reference for protein sources and portions so you can support muscle, recovery, and body composition.

Protein • Nutrition • Cheat sheet

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Want help applying what you read?

If you do better with a coach in your corner, we can take what is inside these guides and turn it into a step-by-step plan tailored to your schedule and goals.

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