My Guides

✔️ 3–5 custom workouts per week tailored to your goals.

✔️ Video tutorials for every exercise.

✔️ Nutrition advice and personalized suggestions.

✔️ Weekly 30-minute check-in calls.

✔️ Progress tracking + adjustments as needed.

✔️ Text/email check-ins anytime you need support.

This is my most comprehensive coaching experience — perfect for those who are ready to make a full transformation inside and out. Over 12 weeks, we’ll work together to create lasting change through consistent training, smarter nutrition, and a personalized plan that fits your lifestyle.

You’ll receive 3–5 workouts per week with video tutorials, plus custom nutrition advice and ongoing support to help you reach your goals sustainably. We’ll meet weekly for 30-minute check-in calls to talk through progress, troubleshoot challenges, and celebrate every milestone. You’ll also have unlimited text and email access to me whenever you need extra motivation or adjustments.

After losing 160 pounds myself, I know that true transformation takes time — and the right guidance. This program gives you the structure, support, and accountability to build not just a stronger body, but a stronger mindset that lasts long after the plan ends.

✔️ 4 custom workouts per week tailored to your goals.

✔️ Video tutorials for every exercise.

✔️ Weekly text/email check-ins to track progress and make adjustments.

This 12-week program is for anyone ready to commit long-term to transforming their body and building lasting habits. You’ll receive a fully tailored 4-day-per-week workout plan that evolves as you progress. Every exercise includes a detailed video demo, so you never have to guess what to do or how to do it.

Each week, we’ll check in via text or email to review your progress, celebrate wins, and make sure the plan continues to match your energy levels and goals.

Over 12 weeks, you’ll notice major improvements in your strength, confidence, and mindset — the same way I did when I started my own 160-pound transformation journey. This isn’t just about workouts; it’s about learning how to stay consistent and build the version of yourself you’ve always wanted.

Hey there 👋

First off — I’m so glad you grabbed this guide.
If you’ve ever felt like eating healthy has to mean giving up all the foods you love, counting macros, or following some strict “plan,” take a deep breath… because that’s not what we’re doing here.

This 5-Day Kickstart is all about making food simple again.
No diets. No overthinking. No guilt. Just small, realistic meals that fit into your life — even when you’re busy, tired, or totally unmotivated.

These are the same types of meals I used when I started my own 160-lb weight loss journey — easy to prep, repeatable, and satisfying.
You’ll get:
🥣 Breakfasts that actually keep you full
🥗 Lunches that don’t take over your whole lunch break
🍽️ Dinners that taste good and move you toward your goals

Each recipe is built around one goal — progress, not perfection.

And if you want to share your meals or wins this week, tag me @jplifts.x so I can cheer you on — because this time, you’re not doing it alone 💪

Welcome to your reset.
Let’s make healthy feel easy again.

— Johnna 🫶

This guide was created for true beginners — the people who don’t know where to start, who’ve tried “beginner” programs that still felt way too hard.

This 6-week program focuses on simple, sustainable progress. It’s not about extreme restriction or burning out after two weeks — it’s about building habits that last. We take care of your mindset AND your body, so you don’t fall into the start-stop cycle again.

Healthy weight loss happens gradually (around 1–2 lbs per week), and consistency matters more than perfection. Be patient, show up, and celebrate every small win.

✅ What’s Included in Your Guide:

• Weekly meditation

• Guided journal prompts

• Habit tracker

• Beginner-friendly workout plan

• Workout video tutorials

• Motivation + mindset support

✔️ 3–5 custom workouts per week tailored to your goals.

✔️ Video tutorials for every exercise.

✔️ Nutrition advice and personalized suggestions.

✔️ Weekly 30-minute check-in calls.

✔️ Progress tracking + adjustments as needed.

✔️ Text/email check-ins anytime you need support.

This plan combines personalized workouts and one-on-one coaching for those who want deeper accountability and hands-on support. You’ll receive 3–5 customized workouts per week with video tutorials for each movement, plus personalized nutrition advice and suggestions to complement your goals — whether that’s fat loss, muscle tone, or feeling stronger every day.

Each week, we’ll connect for a 30-minute coaching call to talk through your progress, challenges, and wins. You’ll also have unlimited text and email support, so you’re never left guessing or going it alone.

As someone who’s personally lost 160 pounds, I understand how hard it can be to stay consistent and confident when life gets busy. That’s why I created this plan — to give you everything I wish I had when I started: structure, accountability, and genuine support from someone who’s been there.

✔️ 4 custom workouts per week tailored to your goals.

✔️ Video tutorials for every exercise.

✔️ Weekly text/email check-ins to track progress and make adjustments.

This 6-week program is designed for those who are ready to make a real change but want a plan that fits into their lifestyle — not the other way around. You’ll get a fully customized workout plan (4 workouts per week) tailored to your goals, fitness level, and equipment access. Every workout comes with video tutorials so you can feel confident doing each exercise safely and effectively.

You’ll check in with me weekly through text or email so I can help you stay consistent, track progress, and make any needed adjustments to your plan. This option is perfect if you’re motivated but want expert guidance and structure to make sure you’re doing things right.

As someone who lost 160 pounds naturally, I know firsthand that the right plan — and the right support — can completely change your life. I’ve been exactly where you are, and I’ll help you find what works for you, not a one-size-fits-all routine.

7-Day Walking Weight Loss Kickstart is a simple, beginner-friendly plan designed to help you start burning fat and building consistency—just by walking.

No gym

No complicated workouts

Just a clear daily structure you can follow anywhere. This program helps you stay active, build momentum, and create a routine that actually sticks. Perfect for anyone starting their weight loss journey or getting back on track, this 7-day kickstart is your first step toward real, sustainable results.

If you’ve ever felt confused about what to eat, overwhelmed by diets, or stuck despite working out… this is for you.

Fuel Your Weight Loss: Nutrition 101 is a beginner-friendly guide that teaches you how to eat for real results without starving or overcomplicating things. You’ll learn the basics of macros (protein, carbs, and fats), how to read nutrition labels, and how to build balanced meals that support fat loss and energy.

Designed to keep things simple and sustainable, this guide helps you understand your food, stay consistent, and finally feel confident in your nutrition choices.

No complicated rules.
No extreme restrictions.
Just real guidance that works in real life.

Whether you’re just starting your journey or tired of starting over, this will give you the clarity and structure you’ve been missing.

You don’t need to be perfect.
You just need a plan that works.

Start fueling your transformation today 💪

✔️ Face-to-face, 1-on-1 training with Johnna.

✔️ Real-time feedback and hands-on coaching on every exercise.

✔️ 30-minute sessions in a focused, distraction-free space.

In-person training gives you face-to-face, instructor-led guidance in a shared physical space. You get direct interaction, real-time feedback, and hands-on practice — fewer distractions and more engagement, so you can feel confident doing every exercise safely and effectively.

Choose the package that fits you. The more sessions you buy, the lower your price per session.

After you pay, you’ll get a link to book your sessions.

✔️ Face-to-face, 1-on-1 training with Johnna.

✔️ Real-time feedback and hands-on coaching on every exercise.

✔️ 60-minute sessions in a focused, distraction-free space.

In-person training gives you face-to-face, instructor-led guidance in a shared physical space. You get direct interaction, real-time feedback, and hands-on practice — fewer distractions and more engagement, so you can feel confident doing every exercise safely and effectively.

Choose the package that fits you. The more sessions you buy, the lower your price per session.

After you pay, you’ll get a link to book your sessions.

✔️ Small-group training with Johnna for 2 people.

✔️ Real-time feedback and hands-on coaching for each person.

✔️ 30-minute sessions in a focused, distraction-free space.

Semi-private training gives you the same face-to-face, instructor-led guidance, shared with one training partner. You get direct interaction, real-time feedback, and hands-on practice — fewer distractions and more engagement.

Prices are per person. Each person buys their own package.

After you pay, you’ll get a link to book your sessions.

✔️ Small-group training with Johnna for 2 people.

✔️ Real-time feedback and hands-on coaching for each person.

✔️ 60-minute sessions in a focused, distraction-free space.

Semi-private training gives you the same face-to-face, instructor-led guidance, shared with one training partner. You get direct interaction, real-time feedback, and hands-on practice — fewer distractions and more engagement.

Prices are per person. Each person buys their own package.

After you pay, you’ll get a link to book your sessions.

• START WHERE YOU ARE. BUILD AS YOU GROW.
• BALANCED RESISTANCE. COMFORTABLE MOVEMENT.
• PREMIUM CONSTRUCTION BUILT FOR REPEATED USE

Johnna created the UMRNU Weighted Vest because she understands what it feels like to start from the beginning. She wanted a vest that wasn’t designed only for hardcore athletes… a vest that could fit into everyday life, whether someone was taking a walk, working out at home, or ready to challenge themselves a little more.

Size: One size

What’s in the box

• 1 x 6.7 lb weight vest
• Phone and accessories pouch
• 12 x 1 lb adjustable weights
• Weight storage pouch
• Workout guide

Specifications

• Vest (L x W): 18.1 x 16.53 inches
• Phone pouch (L x W): 7 x 4 inches
• Reflective stripes for safety

Main features

• 6.7–18.7 lb usable configuration
• Front/back/side even weight distribution
• YKK #5 molded zipper
• Reinforced zipper stitching
• Adjustable buckle closure