The 'M' Effect

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The 'M' Effect Women's Nutrition, Strength, Menopause Coach - Midlife & Longevity Strength and Nutrition - How can I help?

11/03/2026

No one really talks about how hard it is to go from being strong to being a beginner again.

The gym has been my anchor for so many years. Lifting saved me in ways I don’t even know how to explain. It was my time. My release. The place where I could breathe, cry silently, feel powerful again, and reset my nervous system so I could show up as a mom, wife, coach.

And then a slow, gradual pain in my back humbled me.

Multiple trips to the ER. Physical therapy. Brent helping me get dressed. Little to no movement. Trips to the states to see surgeons. Rest when I didn’t want to rest. Watching my body forget what it once knew. Faucet Injections. Rhizotomy.

This video hurts a little to post. Going from PR back squats of 250lb to a comfortable body weight squat was brutal on the ego. But it’s also the truth. This is what coming back looks like. Slow. Careful. Vulnerable.

85lb back squat this morning. Unimpressive to the outside world.

Today is day one of this new plan. And it’s not about aesthetics or numbers anymore. It’s about honoring the body I was given.

It’s about being strong enough to show up for my daughters (fur daughter too), do the ‘things’, regulate my emotions, and survive the hard days that don’t come with warnings.

If you’ve lost yourself somewhere along the way, I see you. Your health matters. You only get one body; women, moms, wives, daughters, business owners, homemakers.... we require strength we don’t always talk about.

I’ve started over before. I’ll do it again.

And if this resonates, maybe today is your reminder that coming back counts, even when it looks nothing like before. Showing up will always count, no where does it say we need to do it all, we need to stop telling ourselves this story and even more, we need to stop believing this lie!

Who knows where this comeback will takes us!


Day 1 of The Power of 15 group has gone LIVE 🔥with a banger of a Bench Mark WOD 🤙🏻If you want in the group you can still...
11/02/2026

Day 1 of The Power of 15 group has gone LIVE 🔥with a banger of a Bench Mark WOD 🤙🏻

If you want in the group you can still join!

Here’s what you need to know;
ANYONE can join! All kinds of modifications!
FIFTEEN minutes is all you need!
YOU can do it on your own time!
and the first days 10 days are FREE ✌🏻

Drop a 🔥 below and I will get you added to the group! We run until December 24, 5x a week available!

If you had previously reached out and have not been added to the group, check your messages for your invite! Still don’t see it, no worries shoot me a message and I will get you hooked up!!

What a week to kick off November!!

Cheers 💪🏻

Exactly how I felt when the WOD was done⤵️⤵️….HAPPY AF 🫶🏻

You don’t have to love lifting weights, but your future self deserves a body that keeps you doing all the things you lov...
10/30/2026

You don’t have to love lifting weights, but your future self deserves a body that keeps you doing all the things you love - would you agree?

As we age, bone density can decline, especially around menopause as estrogen levels drop. Strength training helps build and maintain strong muscles and bones, making it about so much more than weight loss. 🫶

I’m here to teach you the movements, guide your technique and help you get stronger at your own pace, all from the comfort of home!

15 minute workouts from YOUR home and the first 10 days are FREE!!  After that you’ll have the option to continue with The Power of 15, running until the end of December! And that investment will be $49 plus GST.

Your bones, don’t care if you don’t feel like training, actually your bones don’t really care about your feelings ✌🏻 But the choices you make now will help shape them to stay strong, giving you the ability to continue doing the things that you need and want to do!

Comment STRONG 🦴 and I will add you to the group!

❤️ Coach Jen

✨ 5 DAYS UNTIL NOVEMBER 1! ✨The Power of 15 Minutes a Day. 🤍Such a good Monday reminder!Sometimes it’s not that we don’t...
10/26/2026

✨ 5 DAYS UNTIL NOVEMBER 1! ✨

The Power of 15 Minutes a Day. 🤍

Such a good Monday reminder!

Sometimes it’s not that we don’t have enough time… it’s that we need to get a little more intentional about how we use the time we have.

We have 168 hours every week. And while life is busy, there’s often more room for the things that matter to us than we realize.

Including taking care of ourselves. 💛

Here’s something I want you to think about…

What if getting stronger, building consistency, and making time for your health didn’t require an hour at the gym?

What if you started with just 15 minutes a day?

No complicated routines.
No driving to the gym.
No waiting for the perfect time.
No pressure to do it all perfectly.
No bra or pants required 😉

Just 15 minutes, a little space at home, a few basic pieces of equipment, and a commitment to yourself - a standard made & held!!

Because the magic isn’t in doing everything at once. It’s in showing up consistently, even when life is busy, even when snuggling up looks better.

And that’s exactly why I’m so excited about what I’m launching on November 1!

I’m starting a new 15-Minute Workout group designed to help you build strength, balance, mobility and consistency without feeling like another thing on your already-full to-do list.

✨ Short, effective workouts you can do at home.
✨ Minimal equipment required.
✨ Options to make the movements work for your fitness level.
✨ The flexibility to fit your workout into YOUR schedule.

And here’s the exciting part… your first 10 days are FREE! 🙌

After your free 10 days, you’ll have the option to continue for just $49/month + applicable taxes.

My goal is simple: to help you make movement a realistic, sustainable part of your life, one 15-minute workout at a time.

Taking care of yourself shouldn’t have to feel overwhelming. And getting stronger shouldn’t require you to put the rest of your life on hold.

We’re just 5 days away!

Who’s ready to give 15 minutes a day a try?

Drop a 💪🏻 in the comments if you’d like to know more!

Health & aesthetics are often two very different goals. 💪🏻And you are not one thigh gap or hip dip or snatched waist awa...
10/22/2026

Health & aesthetics are often two very different goals. 💪🏻

And you are not one thigh gap or hip dip or snatched waist away from a happier life.

One of the best things I did in menopause was STOP training like I was 25.

😴I stopped chasing exhaustion – listen it found me so why chase for more exhaustion.
🚴🏻‍♀️Stopped training just to burn calories.
☠️Stopped thinking every workout needed to leave me drained.

Instead, I started focusing on building strength, mobility, stability, and resilience.

Because after 40 (so bloody close to 50 at this point 😉), the goal isn’t just to exercise.
It’s to stay capable.
🧘🏻‍♀️To move well.
💪🏻To maintain muscle.
🦿To support joints.
💃🏻To build a body that supports us for the long haul.

The women who thrive in midlife usually aren’t the ones punishing their bodies the hardest…they’re the ones training in a way they can sustain for decades.

That’s exactly why I have created my
‘15 For You’ membership - strength, mobility, conditioning, and recovery designed for women like YOU.

The older I get, the more I appreciate wanting to have a strong and capable body that makes life FEEL a little easier. One that gives me the strength and confidence to do all the crazy s**t I want to do outside the gym.

Screw being small, I want to take up as much space as possible. That way, if I’m going to live a long life, I can actually LIVE a strong life.

📣 15 minutes from YOUR space, living room, basement, garage where ever YOU choose!

Starting November 1, the first 10 days are FREE and after that you decide, can you continue investing in your future? We will continue riding together until the end of December for just $49 + tax!

A few details:
✅ Just 15 minutes per workout!
✅ Minimal equipment needed!
✅ Work out from the comfort of your own home!
✅ No set class times or rigid schedules!
✅ Join whenever it works for YOU!
✅ Options and modifications for different abilities and experience levels!
✅ Build consistency without adding more stress to your already busy life!

Comment ‘I’m In’ or shoot me a message to get yourself registered. Tag your squad and let’s make trend again 💪🏽

🫶🏻 Coach Jen

Protecting your ability to live life fully doesn’t happen by accident. It takes intention:StrengthMobilityBalanceCoordin...
10/21/2026

Protecting your ability to live life fully doesn’t happen by accident. It takes intention:

Strength
Mobility
Balance
Coordination
Core strength
Functional + unilateral training
Impact/plyometrics

Because movement is medicine.

But even more than that, you’re protecting your ability to live an exceptional second half of life. 💪🏼

Training for aesthetics is totally fine if that’s your goal, too. But when you start building all of these elements into your training, looking better becomes the bonus, not the whole point. 🙌🏻

15 MINUTES. YOUR HOME. YOUR SCHEDULE. YOUR WAY. 🔥

🚨 STARTING NOVEMBER 1! 🚨

Life is busy. Schedules are packed. And finding time to fit in a workout? Sometimes that feels like a workout in itself!

Introducing my 15-MINUTE ONLINE WORKOUTS! 💪❤️

🙋‍♀️ Brand new to exercise? I’ve got you!
🙋‍♀️ Getting back into a routine after time away? I’ve got you!
🙋‍♀️ Already active and looking for something quick and convenient? I’ve got you, too!

I’ll offer different exercise suggestions, options, and modifications to help you find what works best for YOUR body, YOUR abilities, and YOUR experience level.

There’s a place for you here. Period. ❤️

🎉 HERE’S THE DEAL! YOUR FIRST 10 WORKOUTS ARE FREE! 🎉

That’s right! No commitment. No pressure. Just show up, give it a try, and see how good it feels to make YOU a priority!

And if you’re enjoying the ride and want to keep the momentum going through the end of December, you can continue for just $49 + tax! 🙌

✨ HERE’S WHY YOU’LL LOVE IT:

✅ Just 15 minutes per workout!
✅ Minimal equipment needed!
✅ Work out from the comfort of your own home!
✅ No set class times or rigid schedules!
✅ Join whenever it works for YOU!
✅ Options and modifications for different abilities and experience levels!
✅ Build consistency without adding more stress to your already busy life!

🌅 Early morning? Perfect.
☕ Lunch break? Let’s go!
🏡 Kids around, they can join!
⏰ A few minutes between everything else life throws at you? You’ve got this!

YOU DON’T NEED MORE HOURS IN YOUR DAY. YOU NEED A PLAN THAT FITS THE LIFE YOU ALREADY HAVE.

And here’s what I want you to remember:

You don’t need to be perfect.
You don’t need an hour.
You don’t need to be experienced.
You don’t need to wait until life slows down.

You just need 15 minutes and a willingness to start. ❤️

Let’s finish 2026 feeling STRONGER, more confident, and proud of the promises we’re keeping to ourselves!

📅 WE START NOVEMBER 1!

💥 Your first 10 workouts are FREE!
💥 Continue through December for just $49 + tax!
💥 Your home. Your schedule. Your ability. Your pace.

👇 COMMENT “I’M IN!” OR SEND ME A MESSAGE, AND LET’S GET YOU STARTED!

Tag a friend who could use a little more movement and a little more YOU time in her life! ❤️💪

Recent foods lately… 🥕🥩🐟🥗🍰 🥒Salmon, chicken, 4-H beef, garden veggies, lots of delicious meals… and yes, that might be a...
09/05/2026

Recent foods lately… 🥕🥩🐟🥗🍰 🥒

Salmon, chicken, 4-H beef, garden veggies, lots of delicious meals… and yes, that might be an entire carrot cake cheesecake compliments of Creighton Lodge. 😂 And YES, it was incredible!

We shared it with the whole family, although a few of us may or may not have been fighting over who got the biggest piece. 😉😂

Because this is what balance looks like. Plenty of protein, veggies, nourishing foods AND dessert. There’s room for all of it.

Food doesn’t have to be looked at as ‘good’ for you or ‘bad’ for you, food is neutral!! It just has to fit into a balanced life. ❤️

Cheers to September long and making all the balanced choices 😉

THIS is why women need strength training. At every stage of life. ❤️New mom.In the thick of parenting.Perimenopausal.Pos...
08/31/2026

THIS is why women need strength training. At every stage of life. ❤️

New mom.
In the thick of parenting.
Perimenopausal.
Postmenopausal.
70 years old and beyond.

There is no age where strength training stops being important.

In fact, one of the most powerful things about strength training is that age doesn’t have to determine how strong you are.

Think about this for a moment:

A 30-year-old woman who doesn’t strength train may have less muscle, strength, stability and physical capacity than a 70-year-old woman who has been consistently lifting weights for years.

Age is not the only thing that determines how our bodies age. What we do with our bodies matters.

We lose muscle as we age if we don’t give our bodies a reason to keep it. Strength training helps us maintain and build muscle, protect our bones, support our joints, improve balance and stability, and perhaps most importantly, maintain our ability to live our lives fully and independently.

Because strength isn’t just about what happens in the gym.

It’s about carrying your kids.
Picking up your grandkids.
Getting off the floor.
Carrying groceries.
Playing with your children.
Travelling.
Hiking.
Golfing.
Getting dressed and feeling good in the clothes you already own.

And sometimes it’s simply looking at a picture of yourself and realizing…

Holy s**t. Look what my body is capable of now.

Amanda recently shared this with me, and I couldn’t have said it better:

“Jen’s place is more than a gym - it is a group of likeminded, strong willed, fierce women, wanting the best for themselves and those they surround themselves with. It’s part therapy, part family and a place where women support and encourage other women.

Jen has pushed me in ways that my body and brain have never been pushed before. I don’t train for the number on the scale. I train for the ability to move my body, to feel better in the clothes I already own, and to be able to throw my baby up in the air as he laughs, time and time again.

I never imagined that I would be able to do a proper push up or a sit up, nor did I ever imagine lifting weights on a bar, but it is the best way I start my morning now and I’m so grateful that Jen is a part of my life!”

And THAT is the transformation I care about.

Not just a smaller body.

A stronger body.
A more capable body.
A body you trust.
A body that allows you to keep doing the things you love.

These photos are Amanda’s physical transformation, but the real transformation goes far beyond what you can see in a picture - you should see the way she moves in the gym…impressive!

If you’ve been waiting for the “right” time to start strength training, this is your reminder that there is no perfect age or perfect season.

Start where you are.
Build from there.
And let’s get stronger for the life ahead.

💪 I currently have a few openings at the gym for women who are ready to make strength training a part of their life.

Available time slots:
6:00 AM
12:00 PM

If you’re interested in learning more or want to see if one of these spots would work for you, send me a message. ❤️

Your future self will thank you.

Jen 🫶🏻

Most women wouldn’t go a week without brushing their teeth. 😬🪥Yet many go years without doing any form of strength train...
08/27/2026

Most women wouldn’t go a week without brushing their teeth. 😬🪥

Yet many go years without doing any form of strength training.

The problem is, the consequences aren’t immediate.

You don’t lose all your muscle in a week.

It happens slowly over years, until everyday things like carrying groceries, getting up off the floor, climbing stairs, going for a walk or even getting off the toilet become harder than they should be.

Strength training isn’t about looking a certain way.

It’s about protecting the body you’ll live in for the rest of your life.

That means:
💪🏻 more strength
⚖️ better balance and mobility
🦴 more support for joints and bones
👵🏻 greater independence later in life

I promise it is NEVER too late to start!

If you don’t know where or how to start, reach out I’m happy to help!

🫶🏻 Jen

Regina, we are coming for you! 🔥I truly can’t say enough about how important this event is. There is nothing else quite ...
08/19/2026

Regina, we are coming for you! 🔥

I truly can’t say enough about how important this event is. There is nothing else quite like FEMME FORWARD in Saskatchewan, a women’s health summit bringing together powerful voices, important conversations, education, and the opportunity to actually ask questions and be heard.

This lineup of speakers is one you do NOT want to miss. ❤️

Please help us spread the word! Share this post, tag a friend, and invite your moms, sisters, aunts, daughters, grandmas, girlfriends—bring the whole family! These conversations matter to every woman, at every stage of life.

Don’t hesitate to reach out if you have any questions at all I am happy to answer your questions about this incredible event!

Regina, we’ll see you September 12th! 💕

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