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    Fat: Just the Facts
    Justin Firefly
    • Jan 6
    • 4 min

    Fat: Just the Facts

    Fat. Oh, man. What a dangerous word to throw around. I need to follow a low-fat diet, that has a lot of fat in it, saturated fat is...
    14 views0 comments
    Carbs: Exposed
    Justin Firefly
    • Nov 23, 2021
    • 5 min

    Carbs: Exposed

    Something I recently talked to Katie about is the awkwardness that comes with being a personal trainer / fitness junkie at dinner...
    6 views0 comments
    Who Wants to be King? Let’s Try That Again …
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    • Dec 30, 2019
    • 2 min

    Who Wants to be King? Let’s Try That Again …

    Shew. At the first of December I announced Who Wants To Be King? — a new program intended to let me get back on track to hitting my...
    5 views0 comments
    Who Wants to Be King: The Introduction + 7 Questions + Week 1
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    • Dec 2, 2019
    • 5 min

    Who Wants to Be King: The Introduction + 7 Questions + Week 1

    Hey! Anybody remember Mount Crushmore? If you’re late to this party, Mount Crushmore was a program I made back in March where I brought...
    5 views0 comments
    JTF’s Mount Crushmore, Week 11
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    • Jun 11, 2019
    • 4 min

    JTF’s Mount Crushmore, Week 11

    It’s the penultimate week of the program so I’m buckled in to shoot for a big finish! With that said, the measurements included this week...
    3 views0 comments
    JTF’s Mount Crushmore, Week 10
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    • Jun 3, 2019
    • 2 min

    JTF’s Mount Crushmore, Week 10

    We’re in the double digits, little freaks, which means there will only be two more weeks after this! If you’ve been following along, hang...
    0 views0 comments
    JTF’s Mount Crushmore, Week 9
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    • May 28, 2019
    • 2 min

    JTF’s Mount Crushmore, Week 9

    I had a supplement post planned for last week but never made it. I don’t know why. With that said, I’m going to shake up my planned blog...
    0 views0 comments
    JTF’s Mount Crushmore, Week 8
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    • May 20, 2019
    • 3 min

    JTF’s Mount Crushmore, Week 8

    Tired. Sore. Sunburned. That’s been the response in my head for the last two days when people ask how I’m doing. Friday’s workout did a...
    0 views0 comments
    JTF’s Mount Crushmore, Week 7
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    • May 13, 2019
    • 3 min

    JTF’s Mount Crushmore, Week 7

    We’re on the downhill, guys! Ultimately last week was a good week. I started with a new client, had a spa day, cooked an unreal dinner on...
    0 views0 comments
    JTF’s Mount Crushmore Meal Plan: Week 5
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    • May 2, 2019
    • 4 min

    JTF’s Mount Crushmore Meal Plan: Week 5

    As the fifth week of JTF’s Mount Crushmore begins, so does a new meal plan. I want to start it by referencing a topic one of my favorite...
    0 views0 comments
    JTF’s Mount Crushmore, Week 5
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    • Apr 29, 2019
    • 4 min

    JTF’s Mount Crushmore, Week 5

    So at week five that means JTF’s Mount Crushmore is starting its second month — a third of the program is behind us! There’s a lot to get...
    0 views0 comments
    JTF’s Mount Crushmore (Supps) — Macros
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    • Apr 25, 2019
    • 6 min

    JTF’s Mount Crushmore (Supps) — Macros

    Did you read my post about Calories yet? If not, give it a go. I’ll wait here. If you already did, then I need to ask you … Are you just...
    0 views0 comments
    JTF’s Mount Crushmore, Week 4
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    • Apr 22, 2019
    • 3 min

    JTF’s Mount Crushmore, Week 4

    I knew I’d have to make a post like this sooner or later. Didn’t realize the Easter holiday was so fast approaching when I started Mount...
    0 views0 comments
    JTF’s Mount Crushmore Meal Plan: Week 3
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    • Apr 18, 2019
    • 4 min

    JTF’s Mount Crushmore Meal Plan: Week 3

    Three. Three, y’all. In the last week and a half, I’ve spoken with three people about their nutrition because they were having some...
    0 views0 comments
    JTF’s Mount Crushmore, Week 3
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    • Apr 15, 2019
    • 3 min

    JTF’s Mount Crushmore, Week 3

    Last week I started a 20g/day load on creatine while simultaneously de-loading on my weight training program. This week we’re going...
    0 views0 comments
    JTF’s Mount Crushmore (Supps) — Calories
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    • Apr 11, 2019
    • 5 min

    JTF’s Mount Crushmore (Supps) — Calories

    Last week I promised a post that spells out everything regarding calories, how many you need to eat and what they need to be made of....
    2 views0 comments
    JTF’s Mount Crushmore, Week 2
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    • Apr 8, 2019
    • 2 min

    JTF’s Mount Crushmore, Week 2

    And with that, Week 1 is done, y’all! We’ve got pesky introductions knocked out, gave an outline for workout and nutrition … now we’re...
    0 views0 comments
    JTF’s Mount Crushmore Meal Plan: Week 1
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    • Apr 5, 2019
    • 6 min

    JTF’s Mount Crushmore Meal Plan: Week 1

    First of all, I’d like to say sorry that it has taken so long to get this post up. I had it ready earlier in the week but could never...
    0 views0 comments
    JTF’s Mount Crushmore, Week 1
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    • Apr 1, 2019
    • 3 min

    JTF’s Mount Crushmore, Week 1

    Alright so we’re on it. Mount Crushmore is a thing and it’s pretty exciting! There’s a lot to get through here so let’s dive right in....
    0 views0 comments
    Mount Crushmore: the Introduction + 7 Questions
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    • Mar 29, 2019
    • 4 min

    Mount Crushmore: the Introduction + 7 Questions

    In my last post I mentioned that we’d be discussing “fat” in the next post. Looks like it didn’t work out that way and I honestly feel...
    3 views0 comments
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