swEAT Meal Plan
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Ready to start your journey to a better you?

WAKE UP. KICK ASS. SMILE. REPEAT.


“INVEST now or PAY later.”
— Jessica Knowles

Jess is very passionate about fueling your body with the right foods. She believes to get everything you need on a daily basis to drive your results allowing you to hit your health and fitness goals, you need to have a plan for your meals and training.  Also, supplementation needs to be a priority, which is something that is often overlooked and seen as only for vanity rather than a necessity. 

You need to invest and commit in all areas of your life. You cannot be successful at work by just showing up; you are successful when you show up, complete the work, clock out, and get home safely. The same goes for your health and fitness; you cannot commit to just the exercise and not the nutrition. You need to be ready to commit to the entire lifestyle. 

Jess believes the following are essential components to being successful in completing your goals: 

  • You need to have a plan for your diet, not a diet, YOUR diet. Your diet needs to be the focal point of your journey. If you are ready for baby steps in this lifestyle, this is where you need to really start. Jess believes your diet and what you are fueling your body with consist of 70% of your results. 
  • You need to have a plan for your training. You can't show up to your first day of work and know the job without training and a plan? The same goes for your fitness goals; you need a plan and you need strength training. You need to know what to do, how to do it, and how often.
  • You need to invest in supplements. Your body cannot do everything, the human body is pretty spectacular, but it cannot do it all. Supplements were invented for a reason, use them.

 All of the above listed is feasible and affordable with Jess. You need to make the choice and take ACTION.