Jean Dickerson Fit4Life

Jean Dickerson Fit4Life Certifications:
ACE Personal Trainer
Pain Free Performance Specialist
Science of Nutrition
PPSC Kettlebell
PPSC Programming

02/08/2026

🔥 High-Protein Breakfast Meal Prep That Actually Tastes GOOD 🔥

Nutritious IS delicious! 🙌

Busy week ahead? These Chicken Cauliflower Breakfast Muffins are your new go-to: grab-and-go, packed with flavor, super low-calorie, 36g protein per serving, and totally customizable to your goals. Perfect for fat loss or muscle gain! 💪

🧁 Chicken Cauliflower Breakfast Muffins

Makes 36 muffins | 3 muffins = 1 serving (12 servings total)

📊 Per serving:
245 calories | 6.6g fat | 8.1g carbs | 36.2g protein

🥬 Ingredients:
• 2 cups baby spinach, chopped
• 2 tsp garlic powder
• 1 bunch green onions, chopped
• 3 bags riced cauliflower (12 cups total)
• 3 pints liquid egg whites
• 6 cups reduced-fat Mexican 4-cheese blend (about 24 oz total)
• 1.5 lb boneless skinless chicken breast

👩‍🍳 Directions:

1. Preheat oven to 400°F.
2. Cook & shred chicken (Instant Pot = life saver!).
3. In a large bowl, mix ALL ingredients thoroughly (hand mixer works great).
4. Spray 3 (12-cup) muffin tins with olive oil spray. Fill each cup—heaping is fine!
5. Bake 35 minutes.

on paper towels. Store in fridge up to 1.5 weeks.

Tag me when you make these—I wanna see your meal prep game! 👀💕

Save this & share with your workout buddy!

FitFood

01/21/2026

Nutritious IS Delicious! 🔥🍠🥩

Whip up this macro-friendly Sweet Potato & Beef Bowl that’s packed with flavor and protein!

Per serving:
384 Calories | 10.5g Fat | 32g Carbs | 40g Protein 💪
Serves 2 – perfect for meal prep!

Brown 1 lb 96% lean ground beef with garlic powder, chili flakes + paprika 😋

Air fry those perfectly spiced sweet potato cubes (paprika, onion powder, garlic powder & a touch of salt) 🥔✨

Top with creamy avocado slices 🥑 and a generous scoop of low-fat cottage cheese for that extra creamy protein punch 🧀

Section it out in your bowl (or mix it all up!), dig in, and feel the gains!

Who’s trying this viral-style bowl this week? Drop a 🍲 if you’re in!

01/20/2026

Rise and grind at 5 AM? 🌅 Yeah, me too. The LAST thing I want is to wake up EVEN earlier just for breakfast 😴.

That’s why this high-protein smoothie is my daily go-to—blended fast and sipped on the drive to the gym 💪🚗

57g protein to fuel gains, loaded with fiber + vitamins from fruit & flax, and ZERO hassle. I use frozen strawberries & bananas (no ice needed!), and sometimes toss in Greek yogurt for extra creaminess 🍨

Pro tip: I use Legion French Vanilla Whey—premium grass-fed whey isolate that’s super clean, mixes perfectly, and tastes amazing (no junk fillers, artificial stuff, or bloating). If you’re tired of thick shakes, their Clear Whey+ is a game-changer: light, juice-like, refreshing fruity vibes with 25g protein & just ~100 cal per serving—perfect for switching it up without protein fatigue! 🍓🥤

My typical recipe (Legion French Vanilla Whey makes it taste like dessert! 😋)

Breakfast Smoothie – Because Nutritious = Delicious

• 2 scoops Legion French Vanilla Whey
• 1 cup skim milk
• 1 cup frozen strawberries & bananas (Lidl ftw)
• 2 tbsp flax seeds

Toss in the NutriBullet, blend, and GO! 🚀

Macros: ~479 Cal | 57g Protein | 44g Carbs | 9g Fat

As a Legion affiliate athlete, grab it with my referral link/discount: New customers score BOGO 50% off your first order (buy one, get one 50% off select items—huge savings!), and return customers get ongoing rewards like points/cash back on future buys. Fuel smarter, train harder—who’s trying this tomorrow? Tag me if you do! 👇

01/15/2026

CORE STRENGTH GOES WAY BEYOND JUST SIX-PACK ABS 🔥! A strong core (including your deep abdominal muscles, obliques, lower back, and pelvic stabilizers) acts as the foundation for your entire body 💪✨

Your core powers:

✅ Better posture → stand tall & confident 🧍‍♀️

✅ Less back pain → natural spine support 🛡️

✅ Killer balance & stability → no more wobbles ⚖️

✅ Explosive athletic power → run, lift, throw stronger 🏃‍♂️💥

✅ Easier daily moves → tie shoes, carry groceries, no sweat 🛒

✅ Injury protection → back, hips, knees thank you! 🛑

The new USDA food guidelines finally say what the research — and my plate — have said all along 👇🥩 Lead with protein🥑 Bu...
01/08/2026

The new USDA food guidelines finally say what the research — and my plate — have said all along 👇

🥩 Lead with protein
🥑 Build meals around whole foods
🥦 Eat vegetables, fruits, healthy fats & whole grains
🚫 Cut back on ultra-processed foods & added sugars

This is how I eat.
This is what I recommend to my clients.
And now, it’s official federal guidance.

Simple. Sustainable. Science-backed. 💪🥗

12/11/2025

Honestly… this one belongs to every single one of YOU.

This award isn’t about sets, reps, or numbers on a scale—it’s about the trust you place in me every time you walk through the door ready to work, ready to grow, and ready to let me be part of your journey.
There’s no greater honor than helping you turn “I wish” into “I did,” watching you get stronger (physically and mentally), hit goals you once thought were impossible, and become the most confident version of yourself.
The tough days, the breakthroughs, the laughs, the high-fives… every moment we share in the gym is what makes this so deeply rewarding. I’m just the guide—you’re the ones putting in the work, showing up, and inspiring me right back.
Thank you for choosing me, for believing in the process, and for letting me do what I love every day. I’m beyond grateful and even more motivated to keep earning your trust in 2026.
Here’s to more wins—together. 🖤💪

12/01/2025

Unlock a stronger, core, open your hips and shoulders, and build full body strength and mobility in one graceful rep at a time 🌪️

Feel the stretch, on this stability, and move better every rep!

Thankful for family that feels like friends, friends that feel like family, and the love that ties it all together. Happ...
11/28/2025

Thankful for family that feels like friends, friends that feel like family, and the love that ties it all together. Happy Thanksgiving!

No, you don’t need to lift heavy every day — but YES, you do need to lift. 💪Strength training isn’t just for fat loss — ...
10/21/2025

No, you don’t need to lift heavy every day — but YES, you do need to lift. 💪

Strength training isn’t just for fat loss — it’s for hormone balance.
Lifting helps regulate estrogen, progesterone, insulin, cortisol, and testosterone.

✨ The payoff:
• Fewer mood swings & PMS
• Better energy & focus
• More stable cycles
• Lean muscle, strong bones, steady blood sugar

Lifting also builds resilience — training your body to handle stress without staying inflamed and helping lower cortisol long-term.

As estrogen and progesterone decline with age, strength training keeps your hormones, bones, and muscle strong.

And to get the most from your training — I use and recommend Legion Supplements:
💪 Triumph — women’s multivitamin for energy, recovery, and performance
🦵 Fortify — joint support to stay pain-free and mobile
⚡ Creatine — in gummy, powder, or post-workout form for strength and muscle gains

Legion’s Halloween 🎃 BOGO sale is going on now! Don’t miss out—stock up now and use my code JeanD for an extra discount. Check the referral link in my bio to shop! 💪

Strong women = balanced women.
Shoutout to these clients practicing the best form of healthcare — self-care. 🩷

Address

6000 Medlock Bridge Parkway
Johns Creek, GA
30022

Opening Hours

Monday 6am - 10am
3:30pm - 6:30pm
Tuesday 6am - 1pm
3:30pm - 6:30pm
Wednesday 6am - 1pm
3:30pm - 6:30pm
Thursday 6am - 1pm
3:30pm - 6:30pm

Telephone

+16784282279

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