Question 1

How do I start working with Heavy Proof?

Accepted Answer

Fill out the coaching application on this site. It takes about five minutes. Jess reads every application personally and reaches out if it looks like a good fit — usually within a couple of days.

Question 2

Do I need to already be in shape to apply?

Accepted Answer

No. Clients start everywhere from 'I have never touched a barbell' to 'I am prepping for my third show.' What matters is that you're willing to show up consistently and be honest at check-ins.

Question 3

What if I've failed at this before?

Accepted Answer

Most people who apply have. Jess lost over 160 pounds and started over more times than she can count before it stuck. Failing at diets is not a character flaw — it usually means the plan was never built for your life.

Question 4

Which program should I choose?

Accepted Answer

If you want personalized coaching and accountability, choose Lifestyle Coaching. If you're getting on stage, choose Competition Prep. If you want a solid plan to run on your own, start with the Back Half Blueprint. Not sure? Apply and say so — Jess will tell you honestly.

Question 5

How much does coaching cost?

Accepted Answer

Lifestyle Coaching runs $200–$400 per month depending on check-in frequency and support level. Competition Prep starts at $400 per month. The Back Half Blueprint is a one-time $97. Exact pricing is confirmed on your intro call.

Question 6

Is there a minimum commitment?

Accepted Answer

Lifestyle Coaching has a three-month minimum, then goes month to month. Bodies don't change meaningfully in four weeks, and three months is the honest floor for seeing whether the process is working. Competition Prep is scoped to your show timeline.

Question 7

How often do we talk?

Accepted Answer

1:1 clients submit a written check-in every week and get written feedback back from Jess. Between check-ins you have direct messaging access for questions, form checks, and the 'I'm at a restaurant, what do I order' moments.

Question 8

Do you coach men?

Accepted Answer

Heavy Proof is built for women. That's the focus, the programming, and the community. Jess occasionally takes male clients by referral, but the coaching is designed around women's training and nutrition.

Question 9

Can I cancel?

Accepted Answer

Yes. After the initial three-month minimum, coaching is month to month and you can cancel with notice before your next billing date. No hoops, no guilt trip.

Question 10

Do I need a gym membership?

Accepted Answer

A gym gets you the best results, but Jess builds programs around whatever you actually have access to — a full commercial gym, a garage setup, or dumbbells and bands at home. Tell us what you have and the program is written for it.

Question 11

How many days a week will I train?

Accepted Answer

Usually three to five, depending on your schedule and goals. The best program is the one you can repeat every week, so the split is built around the days you actually have.

Question 12

What if I get injured or have limitations?

Accepted Answer

Tell Jess in your application and at check-ins. Programs are adjusted around injuries, joint issues, pregnancy and postpartum, and mobility limitations. Coaching is not a substitute for medical care — if something needs a doctor or physical therapist, you'll be told so.

Question 13

Do I have to count macros?

Accepted Answer

For the first stretch, tracking is strongly encouraged — you can't adjust what you can't see. Over time many clients move to a more flexible framework. The goal is to build skill, not dependence on an app forever.

Question 14

Will you give me a meal plan?

Accepted Answer

Not a rigid one. Rigid meal plans fail the first time life gets in the way. You get macro targets, a meal-building framework, high-protein swaps, and restaurant strategies so you can eat real food and still hit your numbers.

Question 15

Can you help with PCOS, thyroid issues, or other conditions?

Accepted Answer

Jess coaches many women managing PCOS, insulin resistance, and thyroid conditions, and programming is adjusted accordingly. Coaching works alongside your medical team — it doesn't replace them, and Jess will not diagnose or prescribe.

Question 16

What's a reverse diet and do I need one?

Accepted Answer

A reverse diet is a structured, gradual increase in calories after a period of dieting, so you can eat more without immediately regaining fat. If you've been in a deficit for months, or you just finished a show, you likely need one before you diet again.

Question 17

I've never competed. Can I still do prep?

Accepted Answer

Yes — first-timers are welcome, and Jess will help you pick a realistic show and division. You need a training base and enough runway, typically 16 weeks or more from show day.

Question 18

What happens after my show?

Accepted Answer

A structured reverse diet and an off-season improvement plan. Coming off stage without a plan is how people undo a whole prep in six weeks. The back end of prep matters as much as the front.

Question 19

Is coaching online or in person?

Accepted Answer

All coaching is online, so you can work with Jess from anywhere. Check-ins, programming, and messaging happen through your coaching app and email.

Question 20

How do payments work?

Accepted Answer

Monthly coaching is billed on the same date each month. The Back Half Blueprint is a single payment with lifetime access. Payment details are set up after your application is accepted.

Question 21

What if I travel a lot for work?

Accepted Answer

Travel is planned for, not apologized for. You'll get hotel-gym workouts, airport and restaurant eating strategies, and adjusted targets for heavy travel weeks.

Question 22

How do I contact Jess with a question before applying?

Accepted Answer

Use the contact page or send a DM on Instagram. If your question is really 'is this right for me,' the application is the fastest way to get a real answer.

Questions, answered

Still deciding?