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the jt method • framework

A step-by-step method
to build results that last.

The JT Method is a four-phase coaching framework that takes you from scattered habits and guesswork to a stronger body, better routines, and a lifestyle you can actually maintain.

See if the JT Method is right for you Talk with Justin
Built for busy people
Real life first
Plans that work with your schedule, not against it.
Education based
Learn as you go
So you can keep progressing long after coaching ends.

the 4 phases

The JT Method at a glance

We move one phase at a time so you are never guessing what to do next.

  • 1

    Master the basics that move the needle.

    Dial in what you eat and how you move so your daily routine supports progress instead of fighting it.

  • 2

    Turn your body into a calorie-burning machine.

    Before chasing fat loss hard, we prepare your body by building muscle and improving how much you can eat and maintain.

  • 3

    Supercharge your results without extreme dieting.

    Once you are prepared, we finally push fat loss — while protecting the muscle and strength you have built.

  • 4

    Make your new normal feel automatic.

    We shift from “being in a phase” to living a lifestyle you can keep without tracking every detail forever.

Most clients move through every phase, but the pace and timeline are adjusted to your history, progress, and goals.

why a method?

Repeatable, predictable, and sustainable — on purpose.

Instead of tossing you into random workouts and strict meal rules, the JT Method walks you through a structured sequence. Each phase prepares you for the next, so progress feels smoother and your results are easier to maintain.

phase 1

foundation

Master the basics that move the needle.

We start by looking at what you can control every day: your food choices, activity, and simple lifestyle habits. From there we clean up the biggest leaks and build a solid rhythm you can actually stick to.

  • Clarify your starting point, goals, and non-negotiables.
  • Improve habits around sleep, stress, hydration, and movement.
  • Get clear, simple targets for protein, steps, and training.

Typical timeframe: about 1–4 weeks, depending on your starting point.

phase 2

build the engine

Turn your body into a calorie-burning machine.

Instead of endless cardio and aggressive cuts, we slowly increase calories and protein while pushing smart strength training. The goal is to add or maintain muscle so your body burns more calories around the clock.

  • Progressive strength training tailored to your level and equipment.
  • Gradual increases in food so your body can handle more without fat gain.
  • Focus on performance and muscle so you feel stronger, not depleted.

Typical timeframe: roughly 2–4 months, depending on your diet history and recovery.

phase 3

accelerated fat loss

Supercharge your results without extreme dieting.

Now that your habits and metabolism are in a better spot, we can reduce calories in a controlled way. You will lose weight while keeping muscle, enjoying social events, and avoiding the all-or-nothing cycle.

  • Targeted fat-loss phase built around your lifestyle and preferences.
  • Flexible structure so you can still enjoy events, date nights, and trips.
  • Weekly reviews to adjust pace, macros, and training as needed.

Typical rate of progress: around 0.5–1 lb per week, depending on your starting point and goals.

phase 4

live the lifestyle

Make your new normal feel automatic.

This is where we zoom out. Together we design the habits, routines, and mindset that will keep your results. You will learn how to maintain, when to push harder, and how to get back on track quickly when life happens.

  • Return to a sustainable maintenance intake without rebounding.
  • Create a simple blueprint you can follow on your own.
  • Build the confidence and identity to keep training like the person you became.

Typical timeframe: about 6–8 weeks to solidify maintenance and exit coaching with clarity.

the real secret

It is not just about what you do — it is who you become.

Methods and macros matter, but lasting change comes from building a new identity. The JT Method helps you shift from “trying to get in shape” to becoming the type of person who trains, eats, and recovers like it is simply part of their life.

Throughout coaching, Justin will come back to one question with you: “Who do I need to become to keep these results for life?” From there, we shape the habits, actions, and standards that fit that version of you.

  • Clarify the values, routines, and non-negotiables of your “future you.”
  • Align your training and nutrition with that identity instead of short-term willpower.
  • Leave with a blueprint and the confidence to keep progressing on your own.

Want to see how this would look for you?

Share your goals, training history, and current struggles. Justin will outline which phase you would start in and what the first 6–12 weeks would focus on.

Start the JT Method Ask a question first

No pressure, no pushy sales calls — just an honest look at what is realistic for your life and timeline.