Everyday JOE Fitness

Everyday JOE Fitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Everyday JOE Fitness, Nutritionist, 3911 Norwood Drive Unit J, Highlands Ranch, CO.

04/22/2026

People who exercise regularly and "eat pretty good, sometimes" can expect to lose about 2 pounds of fat in 6 weeks.

People who do zero exercise but eat their favorite foods in a consistent calorie deficit lose on average 8 pounds in 6 weeks.

People who exercise regularly and eat their favorite foods in a consistent calorie deficit lose 10.5 pounds of fat in 6 weeks, on average.

Which group are you? Which group would you rather be?

Food and rest are always more important than exercise.

Do you like dessert? Think of wellness as a delicious cake. There's the base, and there's frosting on top. Frosting (exercise) is great, but its really there to enhance the awesomeness of the cake (nutrition/protein-focus/consistent deficit).

And I say this as a trainer and a nutrition coach who works out once a week on average. The science confirms it, I've proven it with people for nearly 2 decades now, and my own abs confirm it. I'm about 11% bodyfat at 170 pounds, and I probably eat poke, popcorn, and pizza more than you do. Its about knowing HOW TO do it.

Comment or message me "ready" and I will send you my free 4-stage guide to start losing weight immediately. I'm not joking!

-John Lewis, CPT/CNC

04/17/2026

Lose fat. Recomp your body. Gain muscle while losing fat. I have to share my knowledge.

I've maintained 10 to 12 percent bodyfat at 170 pounds for over 15 years, and have trained about 1500 people to get into the best shape of their lives for 2 decades now.

I'm doing an Ask Me Anything at 0930 EST Sunday morning, April 19th. I will spill my secrets on fat loss, body recomposition, and all of my cheat codes for staying shredded year-round. Some of it will surprise you, I guarantee it.

Its free. Just comment "ama" or DM me for the Zoom link. Limited to 100 guys because its free! I'm using a free Zoom link. Bring a pen and paper because I cannot record the session. And literally ask me anything about nutrition, muscle gain and fat loss!

John Lewis, CPT/CNC

04/15/2026

He told me he constantly had voices in his head telling him to eat. He told me that he didn't have any confidence in himself because he'd tried diets before and lap band surgery, but GAINED 150 pounds post-surgery.

I promised him I would help him with a four stage approach. He trusted me, I trusted him, and now he's lost 93 pounds.

I created a framework called FREE, because it simplifies the elements we need to focus on

Food.

Rest.

Exercise.

Effort.

Food. You have to be In a calorie deficit to safely lose weight. I had to figure out what his baseline nutritional needs were, so I took his weight (408) and bodyfat, applied the D.R. Miller formula, and saw what his maintenance calories were each day. From there, we had him in a 15% daily deficit, meaning he ate 15 percent less than his body wanted for him to maintain that 408lb bodyweight. THEN I tailored the meals he already eats to fit within our new targets for calories and protein and fat.

Rest. We figured out what time he absolutely had to wake up and then walked back the clock 7 hours. He needed to be up by 7, so he needed to sleep by midnight.

Exercise. He is a busy dad who supports his parents too. He and I only exercise together once a week, which is still enough. We do total body, always resistance exercise and we vary his reps. High rep and low rep, building lean muscle to increase his metabolism and composition.

Effort. We do concurrent training where we mix in a short sprint mid workout to speed up his adaptations (for more calorie burn and muscle confusion).

He lost 20 pounds within 4 weeks. We are approaching 100 pounds. If you want to start your journey to.lose fat for good, just DM me ready and I'll walk you through what it takes!

John Lewis, CPT/ CNC

04/13/2026

If you want a free assessment of the ideal training and fat loss program for your body type, just DM me the word mirror and I'll help you as soon as I can!

- John Lewis, CPT/CNC

04/12/2026

Do you think being fat is a choice? Did fat people fail themselves? Do obese people lack willpower?

Society typically says yes to those questions. But the science says this is incorrect.

Our culture does frame obesity as a personal failure. "You didn't try hard enough. You dont have enough willpower. You're disgusting."

And people internalize that judgement. That shame leads to worse outcomes and rarely leads to positive long term health outcomes, whether that's mental health or physical wellness.

Science tells us that the top to contributing factors for obesity are genetics (whats in your DNA) and epigenetics (what you've been exposed to).

You did not feed yourself as a baby or as a young child. The people around you were responsible for feeding you and they formed the basis of your initial relationships with food. Do we eat fast food for dinner? Do we celebrate with chocolate? Do we "cure" sadness with chocolate? Do we have to finish everything on our plates? Those relationships were taught to you.

During tween years, we start preparing our own meals, but we typically aren't buying our own groceries. We still rely on people around us for most of our food, which continues informing our relationships to food.

You may leave for college/the real world at 17/18. Now you need to fend for yourself. In a world of misinformation, warped images of what healthy looks like, you are expected to know how to eat correctly for optimal fitness. Except you're already overweight. And beyond 6 weeks of "food pyramid" class in 7th grade, you received no formal, reputable education about how to be a healthy adult.

You THINK you know, but you do not. Your body would look totally different right now if you did know, and did have the tools.

That's where I help people. I'm a certified personal trainer & certified nutrition coach. I burn 20 pounds of fat from clients' bodies within weeks. Its about education and having a proven system. Not being negative and beating yourself up.

For a free guide to help you lose weight, just DM me "fit". - John Lewis, CPT/CNC

04/09/2026

Want a unique workout that shreds your oblique muscles and improves your core stability and strength?

Try this Chaos Paloff press. Stabilizing t he weight really challenges and stimulates growth in the muscles that flank your spine. Strengthening those intraspinators makes you more athletic in nearly every other sport or exercise!

10 reps, 3 sets.

To get a sculpted body, just DM me "workout" for a free workout plan!

-John

04/06/2026

Follow me for fitness and nutrition help or DM me "Free" for a free 4-step fat loss guide to drop weight fast!

"Happiness is a food group."

An old coworker said this to me when they saw me eating rice cakes and a protein shake for a snack.

What they didn't see was that I ate Sour Patch Kids five minutes prior.

Whether we're trying to lose fat, gain muscle, or both, I always want my clients to eat the foods they enjoy. You just have to know how and when to do it!

We need to maintain a healthy relationship with food, and not fully restrict ourselves from any foods, but also not let those foods control us or control our impulses.

It can be done! Chat me up, I'll talk you through how I do it. -John

04/01/2026

I can't count the number of times I've been at the gym and watched someone fall or nearly fall while squatting because they're wearing jogging/running shoes!

This might be you! You have your go-to "exercise shoe". You jog in it. You do everything in it.

The problem is that if that shoe feels great for running, it's absolutely not adequate for heavy lifting.

Running shoes are meant to help you propel yourself forward. They curve upward at the toe bix. They store energy in the sole and help you stay in forward motion on those hard runs. That is the LAST feature you want during a squat.

We want ankle stability. We want to feel connected to the ground for maximum stability. Instability is unsafe and leads to falls, or feeling uncomfortable during the entire squat or lunge.

Go with a crosstrainer shoe, or even a casual walking shoe like a Chuck Taylor. If you dont want to spend money on a.different shoe, and you feel unstable squatting in your current shoe, then you can squat barefoot. Nature already gave you a stable platform. You'll feel more grounded while squatting than you do in your favorite ON Cloud walking shoe.

DM me "workout" for a free exercise guide!

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3911 Norwood Drive Unit J
Highlands Ranch, CO
80125

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