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  • I Started Working Out And Gained Weight

    I Started Working Out And Gained Weight

    Why Weight Fluctuates in the Early Stages of Fitness — And Why That’s Okay Starting a fitness journey is both thrilling and daunting. Occasionally, clients at the early stages of their journey will approach me, frustrated and disheartened by a small weight gain. It’s a story I know well, and your feelings are completely valid. After all, when we commit to a lifestyle of better health, we want to see progress that reflects our hard work. If you’re feeling this way, please know that you’re not alone. Weight loss isn’t a linear process. The fat we wish to lose most of the time was accumulated over many years. While we have very clear science that we ....

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  • Creatine VS L- Carnitine

    Creatine VS L- Carnitine

    Hey 4F Fam, I recently had a client ask for advice on what supplement would be best suited for their goals. These were the two options she was considering. I wanted to share this, as it may be helpful in choosing which of these powerful supps would be right for your goals. Creatine and L-Carnitine are both popular supplements but serve different functions in the body and can support training goals in unique ways. Here’s a breakdown of their main differences and some relevant studies to help educate your client. 1. Creatine Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish, and it’s stored mainly in muscles. It supports ....

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  • Pain and Inflammation In Your Body? Here is Your Fix!

    Pain and Inflammation In Your Body? Here is Your Fix!

    Understanding and Managing Chronic Inflammation: Supplements That Help Inflammation is something many of us deal with, often unknowingly. It’s a natural part of our body’s immune response, helping us heal from injuries, illness, or stress. But when inflammation becomes chronic, it can lead to more serious health concerns over time, like type 2 diabetes, heart disease, and even autoimmune conditions. Chronic inflammation often stems from lifestyle factors, including poor sleep, smoking, and a lack of physical activity, and it can be managed or reduced through diet, exercise, proper sleep, stress management, and, in some cases, supplements. Here’s a closer look at some ....

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  • Jamel's Incredible Journey

    Jamel's Incredible Journey

    Are you ready to make a powerful change in your life? I’d like to share the story of one of our clients, Jamel, who made a courageous decision to transform himself—and is now living a life he once only dreamed of. Jamel is a retired combat medic who served with dedication in the U.S. Army. Like so many others, after his years of service, he found himself struggling to maintain his fitness and health. Years went by, and he realized he was out of shape, feeling disconnected from the strong, capable person he knew he could be. But instead of letting that define him, Jamel reached out to us at 4F Coaching. In the past three months, Jamel has not only lost over 70 pounds but ....

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  • The Extraordinary Importance of Slumber

    The Extraordinary Importance of Slumber

    Hi 4F Family, I hope you’re all doing great and staying focused on your goals! If I were to completely overhaul my body composition, one of the FIRST things I’d prioritize is something that often gets overlooked: SLEEP. It’s crucial to recognize that sleep is one of the brain’s best tools for recovery, memory consolidation, and overall function. It doesn’t just affect how we feel—it impacts our body’s ability to perform, recover, and burn fat effectively. Sleep is also when our bodies do some of their most important work. During deep sleep, your body enters a state of repair—muscle tissues are rebuilt, cells regenerate, and important ....

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  • GLP-1s and Rapid Weight Loss: The Hidden Dangers of Losing Muscle Mass

    GLP-1s and Rapid Weight Loss: The Hidden Dangers of Losing Muscle Mass

    GLP-1s and Rapid Weight Loss: The Hidden Dangers of Losing Muscle Mass. Plus a real life clients results!!! In recent years, GLP-1 receptor agonists—drugs like Ozempic and Wegovy—have exploded in popularity as effective tools for rapid weight loss. These medications help people lose weight by suppressing appetite and slowing digestion, leading to lower food intake and, subsequently, significant weight reduction. However, while the rapid results can be tempting, there’s a deeper and often overlooked risk: the potential loss of muscle mass along with fat. What Happens When You Lose Weight Too Quickly? When people drop weight quickly, as is ....

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  • Man Vs 1,000
    3 Oct 2022

    Man Vs 1,000

    Super human strength is something that has always fascinated me. Heroic stories of fathers lifting cars off of their children after an accident. A man hiking is attacked by a mountain lion and kills it with his bare hands. The worlds strongest man competitions, tossing boulders and carrying yokes. Resisting lasagnaor your favorite cheat meals. Just kidding. Incredible feats of strength that only a super human could produce. Then there is the mental aspect that comes along with the physical challenge. People that survive out in the ocean for a hundred days, or run hundreds of miles like ultramarathoners. Those that survive deadly accidents, or experiences that should have killed them. ....

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  • The 2nd F is for Family
    1 Sep 2022

    The 2nd F is for Family

    Family... What does family mean to you? Is it blood relatives, or people you have picked up along life's journey? It could be work family, school family, or gym family. Family can be defined in many different ways by many different people. For us, family is our loved ones. The people who truly matter in our lives. The ones we go hard for. One of the most amazing parts of 4F Coaching, is the ripple effects on a family we see after a client joins our coaching program. As the saying goes, "speed of the leader, speed of the pack." I'll challenge you. Are you leading by example for your pack? Are you setting the bar for your own personal excellence so you can be a leader to your spouse and ....

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  • 16 Aug 2022

    My Burning Passion For Fitness

    September 2008. My life is about to be changed forever. I am driving with my buddy, waiting to take a left hand turn off a single lane road. Looking off into the horizon, I see a car that appears to be partially in my lane coming fast. I look over to my buddy and begin to say " I think this guys going to hit us"... Lights out. He hit me head on. I lost consciousness, and was about to enter into the darkest season of my life. Several weeks later, I am still in the hospital working through the injuries. Ive got multiple spine injuries, disk herniations and nerve damage. I had a surgery on my hip to repair the damages there. My right foot does not move when I tell it to move. The whole body ....

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  • WELCOME TO OUR FAMILY
    13 Jul 2022

    WELCOME TO OUR FAMILY

    Faith. Family. Fitness. Freedom. These are the core values that define 4F Coaching. These values are rooted deep down in our soul. Please allow me to explain more. Faith. Faith in God. Faith in yourself. It all starts deep down within your soul. It starts with a desire to want to be better. A better version of yourself, a healthier version of yourself. Your coach can and will believe in you, and help you bridge the gap while self confidence is still a struggle. But the ultimate goal is to build you up and improve your self confidence, so that you start betting on yourself. We believe in you, you should too. Life has lots of giants to defeat, and mountains to climb. It all starts by ....

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Our mission is to positively impact the health of our community. We will educate and empower our members by compassionately coaching them and inspiring confidence in them.

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Personal Training near Graham

Nicole Launay - Dorn

Evern (my husband) had his first official appointment with TJ & Jess at 4F training. We have known them for years - friends then turned family really.

Evern had 3 major spine surgeries within a 3 month period and has not been able to live a “normal” quality of life for almost a year. It has greatly affected his physical and mental health and he was ready to get back on track after getting the all clear from his surgeon.

Evern went over to the gym, and by the time he got home, TJ had text us his food plan, exercise routine, current physical breakdown (weight/bmi/etc) and expectations. Although we are close friends and we knew what they did for work, we never realized how “in depth” personal training was and how it extends out much more than just showing up to the gym and lifting weights. Everything was tailored specifically to Everns success and presented in a way that was understandable to the client, which was nice. It wasn’t overwhelming and made us both feel like the goals set were not only achievable but maintainable.

We are looking forward to learning from TJ and Jess and watching 4F evolve and change others lives, like they are doing ours.

Personal Training near Graham

Josh Brown

Over the past year and a half I've trained with 4F coaching and Coach TJ is the most amazing, knowledgeable and driven coach I've ever had. I've seen major improvements in my overall fitness and health ever since I've started working with them. I really love the personal approach taken with my training and the attention to my specific body type and goals. I have never felt like I was on some blanketed program. Everything has been made to fit me and where I am at each step of my journey. There is no doubt in my mind I wouldn't be where I am today in this life long journey if it wasn't for the expertise and just overall care taken by TJ to make the most out of every session we've had together. I'm a client of the 4F family for life!

Personal Training near Graham

Krissy Doble

When I got started with 4F Coaching, Jessica tapped into everything that shaped me as far as who I was. Where tears rolled down my face and sense of relief filled my lungs. As I thought to myself wow this woman is REAL and cares about me as a whole. Not just to add a client to her schedule but so I could make REAL changes. She listened not to respond but to hear my habits, my injuries and where I was at mentally. Little did I know I would fall in love with the whole family. TJ who is also a trainer, shared tips and stories and words of encouragement. To just having her beautiful daughters cheer me on as I sweat. This is more than coaching, it’s family structured with realistic fitness goals. Along with the freedom to be who you are at any stage of your fitness journey and life period. I’ll be forever grateful for the knowledge , non scale victories and the family I am now apart of. I can’t even describe the passion and devotion they each pour into each client each session, ITS PRICELESS! Thank you 4F coaching.

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