Wellness with Jen

04/20/2026

Finding the balance between lifting and cardio has been a challenge. If I try to run too close to leg day I can NOT run, my calves weep. But I've pushed through and rearranged runs to find the balance and done the best I can even on days my legs are crying. I WILL NOT give up lifts for cardio. I've been using the Runna app to track my runs and while part of me wishes I was faster by now, I'm on week 11, I'm pretty proud of my 2m run this morning, 2miles in under 24min.

01/22/2026

Love love love the Hevy app for tracking gym progress makes me feel strong as crap! 💪😍

01/19/2026

Do you feel like you're a hamster at the gym just running for hours a week on the treadmill and still don't love the way your clothes fit?

Loosing weight is not dependant on the hours running on the treadmill.

Weight loss is 👇👇👇👇👇

70% BMR- Basal Metabolic Rate.
This is how many calories your body needs to survive.

15% NEAT- Non Exercise Activity Thermogenesis
This is the amount of calories you burn fidgeting, doing household tasks, standing etc.

10% TEF- Thermic Effect of Food
This is the amount of calories you burn digesting your food

5% Exercise
This is the calories you burn in gym.

Want to know more? How to raise your BMR? How to raise your NEAT? What foods to eat for TEF? How to maximize that 5% Exercise? Send me a message and let's chat!

01/15/2026

Let's talk TEF. What is TEF you wonder, Thermal Effect of Food. Simply stated this is how long a food takes to digest.

Do you know what foods have the highest Thermal Effect?
Do you want to eat foods with a high TEF or a low TEF?

WITHOUT LOOKING UP THE RIGHT ANSWERS...
Drop your answers below.

01/14/2026

Love this app for tracking my workouts. I used to just use a notebook, I love pen and paper, but to see the Volume after each workout is pretty empowering!

01/14/2026

You don't have to give up your favorite foods to loose weight.
Talk to me about how that's possible.

01/13/2026

01/13/2026

It starts with

One walk.
One healthy meal.
One workout.

Do it again tomorrow.
Habits are built one day at a time.

06/28/2023

What is on your agenda today? Do you look forward to it or are you dreading the day?

06/28/2023

Don't think you need a health coach? Think again.
Health coaches aren't just for exercise and nutrition, we are here to support your wellness journey in every aspect, mind-body-spirit.