Instagram story viewer> @trainlikejane_> Posts

Jane Karlson

@trainlikejane_

13.7K

followers

3192

following

💁🏼‍♀️ Women's Health & Nutrition Coach
👑 NEW PTQ PAGE @proteintreatqueen_

POSTS STORIES REELS TAGGED

Download All

Fat loss is the smallest part of this.

I know that’s not what most people want to hear when they come to me. They want the number on the scale to move, and it does — but that’s a byproduct, not the point.

The point is building habits that hold up in a body you actually have to live in. Strong. Fed. Able to recover. Able to say yes to things.

Here’s the tell: if you only eat well or follow the plan when you’re in a “cut,” you don’t have habits — you have a phase. And phases end. That’s why the weight comes back, why the motivation disappears, why you’re starting over every January.

Health has to become part of who you are, not something you do to yourself temporarily.

That shift is what I actually coach. The fat loss just comes along for the ride.

#hormonehealth #femalefitness #healthjourney #healthylifestyle #fitover40 by @trainlikejane_

30

4

a month ago

SHOUT TO ONE OF THE HARDEST WORKERS IN THE ROOM 💪🏼

Tarah and I've known each other for over a decade but it wasn't until a little over 2 years ago she came to me wanting to make a change.

She's an entrepreneur and does whatever it takes to make sure her clients are happy and the business is successful. However, her drive and commitment to help others eventually landed her in a state of chronic fatigue and feeling inflamed.

Our first year together we solely focused on her HEALTH fueling her body with adequate nutrients for a very busy schedule, stress management and habits to support her longterm goals.

She partnered with @scottwellnessdoc to support hormone health during the menopause transition and together we've made remarkable progress!

At almost 50 years old, Tarah is leaner than she's ever been, continues to get stronger in the gym AND just completed her first Hyrox competition 🙌🏼

I am beyond proud of her not just as a client but a friend and example of another strong woman in the community inspiring others to become the healthiest version of their self.

#fitover40 #fitfemales #hyrox #hormonehealth #adrenalsupport #stressmanagement #womensupportingwomen by @trainlikejane_

178

49

a year ago

DEALING WITH DAILY BLOAT THAT DOESN'T GO AWAY IS NOT NORMAL.

We've worked on and off for years at this point which has allowed me to understand her body, what works, what doesn't and lifestyle factors that send her body screaming for HELP!

The stress of life, long work hours, the pressure of running a business, managing a team of people and lack of sleep breed an environment of discomfort.

Maybe this all seems obvious but we can't fully control everything going on around us and we also don't 100% get to decide how our body is going to eventually respond to STRESS.

Yes, we've focused on gut health many times. We've eliminated food triggers, added supplementation, strategized training and daily movement BUT the bloat didn't fully go away.

I realized every time she went on vacation, took a step away from the business and could breathe for a few days most all of her symptoms subsided.

We've continued to focus on gut health but also added in some quick wins to manage the daily grind including journaling, a sleep routine and walking.

You can throw all the supplements you want at your gut but if you don't tackle the thing that sent you spiraling, you will not find longterm success.

Coaching goes beyond nutrition and training. Coaching is a relationship building business. If you don't ask questions, if you don't know your client, if you don't dig deep you may only find a short term fix to a longterm problem.

#guthealth #womensupportingwomen #femalefitness #stressmanagement #guthealthmatters #healthyhabits by @trainlikejane_

67

6

2 years ago

YOU’VE BEEN WORKING OUT. YOU HAVEN’T BEEN TRAINING. THAT’S WHY YOU’RE NOT RECOMPING.
————————————————————
You cannot wing your workouts and expect to build muscle and lose fat at the same time.

Of the three levers I pull to drive recomp, training is the most important.

And it’s the one that gets the least precision in the average lifter’s approach. You can have the perfect deficit and the optimal protein intake. If your training isn’t sending a strong enough signal, the muscle side of recomp won’t show up.

Your training is the stimulus that tells your body what to adapt to. Nutrition creates the environment. Training creates the demand for change. Very few people are dialing in the stimulus required to drive hypertrophy in a recomp context, and that’s the gap I see in almost everyone who comes to me convinced they should be further along.

There’s a massive difference between working out and training.

Working out is unstructured physical activity. You go to the gym, move some weight around, sweat, and go home. Good for general health. But no progression model, no consistent tracking, no intentional overload week to week.

Training is the structured pursuit of specific adaptations with a progression model built in. You know what exercises, what rep ranges, and what proximity to failure you’re targeting. You’re tracking last week so you can beat it this week through more load, more reps, better execution, or higher relative intensity across the cycle.

So before you decide recomp isn’t working for you, ask whether you know what you lifted last week, whether you’re deliberately trying to beat it, and whether you’re training close enough to failure. If the honest answer is no, you haven’t tested whether recomp works. You’ve tested whether working out works.

Comment “RECOMP” below and I’ll send you all four episodes.

📧 Coaching Info: Bdacruzfitness@gmail.com taken in Nashville, Tennessee by @trainlikejane_

70

49

3 hours ago

90 DAYS OF SHIPPING PTQ!!

What started as a passion has always been led with purpose: to create healthier options that truly fit your goals, taste incredible and get them into homes across the country.

It started in our kitchen. A recipe I worked on for years. An idea I believed in. And now, we get to bake it, pack it and ship it to YOU.

This journey has become more than I ever could have imagined and somehow, even more than I dreamed it could be.

Behind every treat is intention. Precise measurements. Carefully selected ingredients. A whole lot of testing. And a commitment to making sure you get exactly what we promise in every single slice.

90 days of shipping.
90 days of learning.
90 days of growing.
90 days of watching something we believed in become REAL.

To every person who has ordered, reordered, shared PTQ with a friend, left a review or supported this business in any way…

THANK YOU.

We’re just getting started. 👑 by @trainlikejane_

34

11

11 hours ago

THIS is what 1:1 coaching is all about.

What she was doing wasn’t working anymore.

She knew something needed to change. She just didn’t know what that change needed to look like.

And yes, in the beginning, it was uncomfortable.

She thought there was too much food in her plan. Sound familiar?

There were weeks she felt bloated. Weeks the scale jumped. Weeks she questioned whether what we were doing was actually working.

But she didn’t quit.

She started trusting the process. More importantly, she started trusting herself.

She accepted that if she wanted a different outcome, we couldn’t keep repeating what she already knew.

And THAT is when things started to change.

Her lab markers improved and continue to improve.
Her energy improved.
Her stress resiliency improved.
Her relationship with food changed.
Her ability to handle the hard days changed.

What once might have taken her a week to recover from, she can now move through and bounce right back.

She recently spent nearly two weeks traveling overseas, enjoyed the foods she loves, lived her life and came home without gaining weight.

THAT is freedom.

And maybe my favorite part?

She finally learned how to support herself so she could show up even better for the people she loves.

These are my people.

The women who finally say, enough is enough. I’m ready.

Ready to be coached.
Ready to be challenged.
Ready to do something different.
Ready to stay committed even when the process feels uncomfortable.

Because we don’t grow by continuously choosing what’s comfortable.

We grow in the discomfort.

And sometimes the life waiting for you on the other side is so much bigger than the weight you wanted to lose.

#menopause #weightlossjourney #stressresilience #femalefitness #healthylifestyle by @trainlikejane_

16

12

a day ago

A client wrote in her check-in, “I ate whatever I wanted.”

And that opened the door for a much bigger conversation.

I hold myself to a very high standard. But I don’t hold my clients to MY standard.

I hold them to the standards of my coaching practice and, more importantly, the standard required to reach THEIR goals.

There’s a difference.

I often see something in my clients before they see it in themselves. My job isn’t to expect them to think, eat, train, or live exactly like I do.

My job is to help them become the version of themselves capable of reaching the goals they came to me for.

And that usually requires doing something differently than they’ve done before.

Yes, a weekly check-in creates accountability.

But after 17 years in corporate leadership, I know my role is much greater than checking a box once a week.

My responsibility is to LEAD.

To ask why.

To challenge patterns.

To recognize when stress is pulling someone back into old habits.

To identify limiting beliefs.

To have the harder conversation when someone’s actions aren’t aligned with what they told me they want.

Because “I ate whatever I wanted” can mean a lot of things.

And good coaching digs deeper than the food.

I’m not here to simply hold you accountable to a plan.

I’m here to lead you toward the best version of yourself while you’re working with me.

#leadwithempathy #standardsmatter #personalvalues #whypower #fitat40 by @trainlikejane_

24

0

2 days ago

20+ years in the business will give you some pretty precise slicing skills. 👌🏼

But those perfect slices aren’t the only thing we’ve been working on.

We’ve been perfecting our Chocolate PB so you get that thick PB center in every slice. 🤤

18g of protein. Chocolate. Peanut butter. DONE.

LAST CALL to get your order in for Monday’s shipment!

Build your box before orders close tonight.

#glutenfree #proteintreatqueen #healthytreats #macrofriendly #highprotein by @trainlikejane_

24

2

3 days ago

RECOMP ASKS YOUR BODY TO DO TWO OPPOSING THINGS. PERI-WORKOUT NUTRITION TIPS THE BALANCE.
————————————————————
Building muscle and losing fat at the same time means asking your body to do two opposing things at once. The deficit is breaking tissue down. The training is trying to build it.

Peri-workout nutrition is how you tip that balance toward building.

The goal of nutrient timing is to organize your meals, macros, and calories in a way that maximizes muscle gain, fuels performance, and supports recovery. The part that matters most is what you eat before, during, and after training. A lot of people in the nutrition space dismiss this as a minor detail. I’ve watched hundreds of dieting clients respond to it, especially when they’re glycogen-depleted.

Pre-workout nutrition has two jobs: fuel the session and set up an anabolic environment. This is why I don’t have recomp clients train fasted. Better fueling means heavier loads and more volume, which is the most potent recomp stimulus you have. Showing up underfueled is putting yourself in a disadvantageous position.

Post-workout nutrition stimulates muscle protein synthesis, replenishes glycogen, and helps you adapt to the stimulus you just created. In a surplus you have some margin for error. In a deficit you don’t.

The study that shows this best is Cribb et al. (2006). Trained men on the same 10-week program took an identical protein-carb supplement either immediately pre and post workout or in the morning and evening, roughly five hours from training. Calories and macros were equated. The peri-workout group had greater gains in lean body mass, bench and squat 1RM, and muscle fiber cross-sectional area.

This doesn’t mean you need a shake within 30 minutes. It means once total intake is dialed in, organizing protein and carbs around training is an additional lever that costs nothing extra.

Comment “RECOMP” below and I’ll send you all four episodes.

📧 Coaching Info: Bdacruzfitness@gmail.com taken in Nashville, Tennessee by @trainlikejane_

1k

302

3 days ago

Travel is one of the things clients ask me about the most.

And my guidance isn’t the same for everyone.

It depends on what phase you’re in, what kind of trip you’re taking, how long you’ll be gone, and how experienced you are with tracking and making food choices away from home.

But no matter where you are in your journey, I encourage every client to set at least 2 non-negotiables before they leave.

And THEY get to choose them.

Maybe it’s steps + hydration.

Maybe it’s prepping your food + daily movement.

Maybe it’s nailing Meal 1 at the hotel every morning + looking at restaurant menus before you get there.

The specific non-negotiables matter less than intentionally choosing them.

Because they set the tone for the trip.

I’ve been doing this for years. YEARS.

I don’t expect my clients to travel exactly like I do. I have years of practice, systems, and experience that make this easier for me.

But I also don’t expect them to throw everything they’ve learned out the window the second they leave home and fall right back into the habits they used to have when traveling.

Because we both know that approach wasn’t getting them where they wanted to go.

Your routine may need to change when you travel.

Your standards don’t have to.

Pick your non-negotiables. Make a plan. Adjust when needed. Keep moving forward.

SAVE THIS for your next trip and decide what your 2 non-negotiables will be before you leave.

#traveltips #travelplanningtips #progressoverperfection #mealprep #travelguidance by @trainlikejane_

26

8

3 days ago

The career woman. The business owner. The full-time mom.

These are the women I work best with.

Why?

Because they thrive with structure.

They’re used to carrying a lot. Making decisions all day. Managing schedules, careers, businesses, families and everyone else’s needs.

And somewhere in the middle of all of that, their own health becomes one more thing they’re trying to squeeze in.

I understand that life because I lived it.

My job as your coach isn’t to add more to your plate. It’s to create the structure that takes decisions off your plate.

A clear nutrition plan. Intentional training. Realistic expectations. A strategy that accounts for travel, dinners out, busy seasons and real life.

Because I don’t want you simply surviving your schedule.

I want your nutrition and training to help you have the energy, strength and confidence to thrive in it.

You already know how to work hard.

Sometimes you just need the right structure directing that effort.

#womenshealthmatters #fitat40 #careerwomen #decisionfatigue #womensupportingwomen by @trainlikejane_

20

2

4 days ago

I hear this all the time:

“When work slows down…”
“When life settles down…”
“When I have more time…”

THEN I’ll prioritize my health.

Let’s stop right there and change the perspective.

What if prioritizing your health isn’t something you do once life gets easier?

What if prioritizing your health is what makes you BETTER EQUIPPED to handle everything life asks of you?

Better sleep.
More energy.
Increased strength.
Better cognition.
Improved stress resilience.

Your health shouldn’t be the first thing pushed aside when life gets busy. It should be one of the things helping you navigate the busy.

Stop waiting for more time.

Life isn’t slowing down.

Make your health mandatory, not optional.

#femalefitness #healthylifestyle #weightlossjourney #fitat40 #perimenopausejourney opause by @trainlikejane_

17

2

6 days ago