Janey Debus Fit
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I provide 1:1 daily coaching to build sustainable habits together through my signature 3-phase method,
The Balanced Body Blueprint.
Take charge of your health
Feel strong, focused, and capable
Be leaner, energized, and confident in your body
People idolize intuitive eating, but most of us would let our intuition lead us to a pint of ice cream.
After doing this for a LONG time I’ve learned that nutrition is built on reps…just like anything else.
When you see what foods you put in your body, what portion sizes look like, and notice how your body feels over a long period of time you start to internalize that patterns.
If you find yourself gravitating to the same meals when you’re tracking, there’s no reason to overhaul your diet when you’re not tracking.
I also know that a lot of people can have anxiety over not tracking for the first time after they’ve finally lost weight.
You have to prove to your nervous system that you can trust yourself. Show it that even when you aren’t tracking, you will still choose to nourish your body.
And a good guardrail is to just keep an eye on the scale. Yes, fluctuations will happen, but set guardrails on when it might be time to reset your habits again.
You can lose the weight AND you can keep it off for good.
It just takes practice.
If you need any help, let me know and I’d love to chat 🩷
Xoxo,
Janey
08/28/2026
I wanted one place to manage all of my health and fitness goals, but I couldn’t find what I was looking for.
So I built the Balanced Body Blueprint app to be your one stop shop for all things health and fitness. From planned workouts, nutrition tracking, community and more, it’s been a game changer for my goals.
If you want to check it out comment BALANCE and I’ll send you a two week free trial.
Xoxo,
Janey
I’ve tried all of these macro splits and change them up depending on what season I’m in at the time.
While I naturally fall into a pretty balanced macro split I definitely have seasons where I will utilize either high carb or low carb depending on what’s going on in my life.
I’m not here to demonize your choice. I’m here to help you reach your goals. If you have your protein and your calories locked in, you’re already in a great spot.
If you have questions about the macros for your body and your goals, comment GOALS below and I’d love to chat 🩷
Xoxo,
Janey
08/27/2026
Where are my back of the pack ladies?
I’m sure you’ve heard the same passive aggressive comments.
But if I quit every time my feelings got hurt, I would have stopped running a long time ago.
What’s the most unhinged comment someone has said to you about running?
Try these prompts to make food tracking while you’re out a little easier 🩷
single meal:
Estimate the macros for this meal based on the photo and any details I give you. Give me one single best estimate, not a range, for calories, fat, carbs, fiber and protein. Account for visible sauces, oils, toppings and portion size as best you can. If I send a before-and-after photo, estimate what I actually ate rather than the full portion.
Full day:
I’m on vacation and want to loosely track my nutrition without weighing everything. Keep an ongoing food log for me throughout the day. Each time I send a photo or description of food, estimate one single best number for calories, fat, carbs, fiber and protein, then add it to my running daily total. Use any restaurant name, menu description or portion details I give you to improve the estimate. If I send before-and-after photos, estimate what I actually ate. When I ask for an update, show my current totals and how I’m tracking toward my calorie and protein goals.
My daily targets are: ___ calories and ___g protein.
08/26/2026
As soon as you find out there’s a baby in there, your body is no longer your own. Between cravings, aversions and sleepless nights you and everyone else is very aware that you’re hosting a little human 😅
But after the baby arrives, people expect you to go right back to normal. But nothing is normal. Even if this isn’t your first baby, every additional fundamentally changes your life.
And that 4th trimester is no joke. Sleep deprivation, breastfeeding and a lot of physical healing (hello, 3 c-sections) is anything but “normal.”
That first year takes everything out of you, and trying to claw your way back to just feeling like yourself again can feel like an impossible task.
But it’s not. It might take longer than you think and be harder than you can imagine, but you can do this. Not because society expects it, but because you deserve to feel strong and capable again.
If you’re a new mom, I’m PROUD of you, because this ish is HARD.
And if you want support, my DMs are always open 🩷
Xoxo,
Janey
What’s the difference between counting calories and tracking you macros?
Counting calories and staying in a deficit will definitely you lose weight and you’ll probably look smaller. Tracking your macros will help you look and feel better as you get smaller.
What we don’t want is to be eating as low as possible while not getting in protein, fiber and nutrients that we need in the name of weight loss. And let’s be honest, if the weight you’re losing is a lot of muscle, you’re probably not going to love the results.
Trust me, upgrade from calories to macros and your body will thank you for it 🩷
Xoxo,
Janey
08/25/2026
These are some of the foods I’ve swapped out with my family to help add a little more nutrition into the mix.
Yes, these foods are processed. No, we aren’t living on them all the time. We aim to live an 80/20 lifestyle where our children are eating somewhat “normally.”
I promise, they truly do not notice the difference between Mac and cheese and protein Mac and cheese.
Being a mom is tough enough as it is, no need to make it harder than we need to 🩷
Xoxo,
Janey
I’ve heard so many people say that it’s too much effort to weigh your food, but that doesn’t make sense to me.
You’re putting food on to your plate anyways. If you have that plate on a scale you’ll actually know what’s on that plate.
And no you don’t have to weigh everything all the time, but if you’re using it most of the time when you’re at home you’ll have much more predictable results if you have fitness goals like losing fat or gaining muscle.
If you have any questions about it, my DMs are always open 🩷
Xoxo,
Janey
08/24/2026
One of my favorite healthy habits and mindset shifts I love teaching my clients is the idea of “eat what you want, add what you need.”
Because if you’re in a maintenance season you should have flexibility with what you eat. But just because you aren’t looking to lose weight, doesn’t mean that you should stop nourishing your body.
Most of the foods that we find ourselves craving don’t really do the job. Like if you’re being honest, how many Oreos could you smash in one sitting? The problem is that there often isn’t the fiber and protein in these foods to tell your brain when you’re satisfied. Because if your brain is searching for protein, you’ll finish the cookies and still not be satiated.
So look at your plate next time you eat (and put snack foods onto a plate first 😉) and see if you have any protein and fiber there.
You’ll get that dopamine from the fun food you were craving while still giving your body what it actually needs.
You’ve got this 🩷
Xoxo,
Janey
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Queen Creek, AZ
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