Find out your body type, personal goal and best fitness plan:

We Provide Life Changing Results

My mission with JRF is to develop sustainable programs that are simple and effective. If you are a beginner or pro, there is something for everyone at JRF. The JRF Transformation Program is completely flexible and personalized to you. I want you to achieve your goals, have more confidence within yourself and reach your dream physique!









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JRF Services

At JRF no matter what your experience or knowledge about nutrition and fitness these plans are for you. I aim to create plans that are simple and effective, to help YOU stay on track and smash your goals. I have clients across the world with all different experience levels achieve their desired results on the JRF program.






With your JRF meal plan you will get given seven different options. It is designed to span across four weeks. Everything is updated every four weeks at JRF. Please feel free to repeat entire days as you see fit. This can help both keep costs down and reduce the time spent in the kitchen. But please also note that you cannot interchange meals between days unless you have ensured the calories and macros add up.

Meal frequency and nutrient timing are irrelevant for improving your body composition! As long as you consume all of your meals by the time you go to sleep, you’re good to go.


Your workout program days will be numbered: one, two, three, four, five, and six, depending on how many gym sessions per week you select. These days do not necessarily need to correspond with a static day of the week. Eg. Day one always falling on a Monday. Please feel free to take your rest days as you best see fit. You may like to rest every third day, or you may wish to complete all of your workouts and then take a rest day.

We recommend training no more than 6 days per week to allow one rest day per week to ensure sufficient time to allow your body to recover.


There are 3 different types of cardio. HIIT, MISS & LISS. All types of cardio are very effective in their own unique way, the choice of cardio you wish to perform is up to you, all cardio options below are created equally so it does not matter which option you choose, that’s all just your own personal preference. 

HIIT, MISS & LISS all have their own pro’s and con’s. It is advised you to use a mixture of all 3 types of cardio sometime during your program to get maximum benefits.


A keto diet is a diet that aims to force the body to burn superior amounts of fat by restricting the carbohydrate intake and it’s use of glucose. So what does that mean? In layman’s terms, it means that you do not consume carbohydrates whilst following a keto diet. The only exceptions are small amounts of trace carbohydrates found in items such as spinach, mushrooms, tomatoes, broccoli —you get the idea. Simply put keto diets should consist of low carbs, moderate protein, and high fat.

As keto meal plans are very limited in terms of food item variety, we do not offer vegetarian or vegan based keto plans. We sincerely apologise for any inconvenience this may cause.

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