We’re genuinely pumped to have you here. This space is your hub for: ✔️ support ✔️ accountability ✔️ small wins that turn into big results Whether your goal is fat loss, muscle gain, or simply feeling healthier and stronger, you’re exactly where you need to be. A few JD Crew rules • There are no silly questions here — if you’re wondering, someone else is too • Wins matter — big and small. Every rep, step, and meal counts. • If you hit a roadblock, post it. This is where we adjust, not quit. Your first JD Crew move: Drop a quick intro below (keep it simple!) 👇 1️⃣ Your name 2️⃣ Your current goal (fat loss / muscle gain / maintenance) 3️⃣ ONE habit you’re focusing on this week That’s it. You don’t need to be perfect to belong here — just willing to show up. Let’s build consistency together 💪 Jess & Dan

The recommended protein intake isn’t designed to build muscle… It’s designed to stop you losing what you’ve already got. And that’s where most people get stuck. Because most busy mums aren’t walking around with loads of muscle to begin with. So if you’re only hitting the “recommended amount”… you’re just maintaining a low baseline. ➡️ Low muscle ➡️ Slower metabolism ➡️ Softer look ➡️ Lower energy Not because you’re doing anything “wrong”… but because you’re under-fuelled for the result you actually want. Muscle isn’t just about looking toned. It’s metabolically active tissue. It helps you: ✔️ Burn more energy at rest ✔️ Regulate blood sugar ✔️ Support hormones ✔️ Stay strong as you age Think of it as your body’s long-term insurance policy. So what should you focus on instead? Not perfection. Not cutting everything out. Just start here: 👉 Protein at every meal 👉 Aim for ~25–35g per meal 👉 3–4 meals per day 👉 Pair it with 2–3 strength sessions per week That alone will put you ahead of most people. If you’ve never actually checked your protein intake before… Start there. No guessing. No “I think I eat pretty well.” Just awareness first — that’s where everything changes.

A lot of women come to us saying things like: “I feel puffy” “I can’t lose weight no matter what I do” “My energy is all over the place” “I think my hormones are out” And straight away… they start looking at detoxes, cutting carbs, or eating less / going into a calorie deficit. But here’s what most people aren’t told 👇 👉 If you’re under-muscled… your body will struggle to regulate hormones properly. Not because your body is broken. But because it doesn’t have the engine it needs. Here’s what low muscle mass actually does: Makes it harder to handle carbs → more blood sugar spikes Keeps insulin higher → easier fat storage Increases body fat → which increases estrogen production Slows metabolism → everything feels like a grind So now you’re: eating less doing more trying harder …and getting nowhere. Now flip it… When you start building muscle: Your body uses food better Your energy stabilises Fat loss becomes easier (without starving) Hormones start to feel more “normal” again Not overnight… but consistently. This is why we don’t jump straight to “eat less” Because for a lot of women… 👉 The goal isn’t to shrink your body first 👉 It’s to build a body that actually works properly If your current approach looks like: skipping meals low protein random workouts “trying to be good” during the week This is your sign to simplify it. Start here instead: ✔️ Protein at every meal (25–30g) ✔️ 3 strength sessions per week ✔️ 8,000 steps per day ✔️ Regular meals (not picking/snacking all day) Do that consistently… …and watch how much changes without needing to go extreme. If this hit home, drop a “MUSCLE” below and I’ll point you to where to start inside the group ♡

Fat loss doesn’t create a toned look… it reveals it. If there’s not enough muscle underneath: you just end up smaller… not tighter “skinny soft” instead of lean clothes fit looser, but you don’t actually look how you imagined 👉 Muscle is what gives: curves in the right places that “tight” look actual body shape No muscle = nothing to reveal.

Most people don’t actually have a calorie problem... they have a guessing problem. They’re eating “pretty well”… trying to be good during the week… cutting carbs here, skipping meals there… …but there’s no clear target. And when there’s no target, your body has nothing consistent to respond to. That’s why you feel stuck. That’s why your energy is up and down. That’s why fat loss feels like start → stop → start again every Monday. Once you understand: 👉 how many calories your body actually needs 👉 what your maintenance looks like 👉 how to adjust that based on your goal Everything gets simpler. You stop under-eating all day then overeating at night. You stop second guessing every meal. You start eating with structure — not stress. And no… this doesn’t mean tracking forever. It just means understanding your starting point. If you want help working out your numbers (and what a full day of eating should actually look like for you), comment CALORIES and we’ll help you map it out. https://youtu.be/JVzmSsSmfDw?si=ibqeMYsfo9_IbRLx