The Wellness Weigh

08/01/2026

A quick life update as we head into the new school year!

As many of you know, I recently accepted the position of K–8 Physical Education & Health Teacher at New Horizon Christian School. I'm so excited for this new chapter and truly believe it's where God has called me to be.

With that being said, beginning after next week my hours at The Body Shoppe will be changing. I'll still be serving as the Wellness Coordinator, teaching fitness classes, and working with my nutrition coaching and personal training clients, but my availability during the school year will be much more limited.

To make sure every client continues to receive the time, attention, and support they deserve, I'll be starting a client waitlist. As openings become available, I'll work through that list. If you're interested in working together in the future, send me a message and I'll be happy to add you!

I also just want to say thank you. Whether you've taken a class, joined The Wellness Weigh, trusted me with your nutrition journey, or trained with me one-on-one, your support has truly meant the world to me. Because of you, I get to do what I love every single day.

I'm incredibly excited for this next season and feel so blessed that I get to continue helping people improve their health while also investing in the next generation through physical education.

Thank you all for your continued support and encouragement. I can't wait to see what this new season brings!

If anyone would like to donate to my PE classroom my Amazon Wishlist and Venmo is posted below. Thank you all so much!

Amazon:
https://www.amazon.com/hz/wishlist/ls/2OUJXC0JF1UMA?ref_=wl_share
Venmo:
Jacy-Keef

07/11/2026

Wellness Weigh clients these are the CGMs I was talking about when we discussed blood sugar balance!!! Check them out!!!!! I’m so excited!

Let me introduce you to Stelo!! (And let me just say…I am SO EXCITED to finally have these available at the pharmacy!!) 🎉🎉🎉

As a pharmacist, I love data! The more information we have, the better decisions we can make. This little device is how we move from guessing and trial-and-error, to precision health! 💚💚💚

I’ve been wearing one myself for a while now, and it’s been fascinating to learn so much about my own health. When you understand how your body responds to food, stress, sleep, exercise, hormones, etc—you can make targeted changes that actually make a difference.

This little device is small but MIGHTY! It’s simple to use, painless to wear, and packed with valuable information. 🙌🏼

We’ll be talking much more about Stelo in the coming days, but stop in & grab one anytime. We’d love to help you get started! 💚👩🏻‍⚕️

07/08/2026

🍽️ Simple, Fresh & Delicious!

Healthy eating doesn’t have to be complicated. Tonight’s dinner is a one-skillet meal made with simple, wholesome ingredients:

🥩 Lean ground beef
🍅 Juicy tomatoes
🥒 Fresh garden-grown zucchini
🌾 Brown rice
🧄 A blend of simple seasonings to bring it all together

Balanced meals like this make healthy eating sustainable—plenty of protein, veggies, and quality carbs to keep you satisfied.

Sometimes the best meals come straight from the garden and your pantry. 🌱💚

What’s your favorite way to use fresh garden zucchini?

07/01/2026

Breakfast has definitely been the theme of this week's Wellness Weigh, so I wanted to share another high-protein idea!

While I'm personally dairy-free because of my autoimmune condition, this is a breakfast I recommend often for those who tolerate dairy well. It's simple, filling, and loaded with protein.

**High-Protein Greek Yogurt Bowl**

**Ingredients:**

* 1½ cups FAGE 2% Plain Greek Yogurt
* ½ cup mixed berries
* ¼ cup chopped walnuts

**Nutrition (approximately):**

* Calories: **530**
* Protein: **45g**
* Carbohydrates: **22g**
* Fat: **28g**
* Fiber: **5-6g**

**How to make it:**

1. Add 1½ cups of FAGE 2% Plain Greek yogurt to a bowl.
2. Top with ½ cup of mixed berries.
3. Sprinkle with ¼ cup chopped walnuts.
4. Enjoy!

**Why I recommend this breakfast:**

* Nearly **45 grams of protein** to help keep you full, preserve muscle, and reduce cravings.
* Berries provide fiber, antioxidants, and natural sweetness.
* Walnuts add heart-healthy fats, omega-3s, and a satisfying crunch.

**Need to lower the calories?** No problem! Here are a few easy ways to make it fit your goals:

* Use **1 cup of Greek yogurt** instead of 1½ cups.
* Reduce the walnuts to **1–2 tablespoons** instead of ¼ cup.
* Keep the berries at **½ cup** for fiber and flavor.

That version is closer to **300–350 calories** while still providing **25–30 grams of protein**, making it a great option for many fat-loss goals.

If you're dairy-free like I am, you can make a similar bowl with a higher-protein dairy-free yogurt. Since most dairy-free yogurts contain less protein than Greek yogurt, consider adding a scoop of protein powder or another protein source on the side to help meet your protein goals.

Now it's your turn! What's your favorite high-protein breakfast? Share it in the comments so we can all get some new ideas!

06/29/2026

Breakfast doesn't have to be boring! Last week at The Wellness Weigh we talked about how important it is to start your day with a high protein breakfast! And by the way it does not have to be eggs every day!

Today's breakfast is my **Chocolate Peanut Butter Protein Oatmeal**, and it's one of my favorite ways to start the day. It's packed with protein, keeps me full for hours, and satisfies that sweet tooth without derailing my goals.

I also get asked why I use gluten-free oats and almond milk. Because of my autoimmune conditions, I personally eat gluten-free and dairy-free, so this is a breakfast that works well for me. The best nutrition plan is always the one that fits YOUR body and your needs!

**Here's what I used:**

* ½ cup gluten-free old-fashioned oats
* 1 cup unsweetened almond milk
* 1 scoop Be Well by Kelly Chocolate Protein Powder
* 1 tablespoon Crazy Richard's 100% Peanuts Peanut Butter

Just cook the oats in the almond milk, then let them cool for a minute or two before stirring in the protein powder and peanut butter until everything is creamy and well combined.

**Approximate Nutrition:**

* Calories: **~350**
* Protein: **~35 g**
* Carbohydrates: **~33 g**
* Fat: **~11 g**
* Fiber: **~7–8 g**

One of the best things about protein oats is how customizable they are! Here are a few ways to switch them up:

* Fresh berries (strawberries, blueberries, raspberries, blackberries)
* Banana slices
* Chopped walnuts, pecans, or almonds
* Chia seeds or ground flaxseed for extra fiber and healthy fats
* H**p hearts for an extra protein boost
* Unsweetened coconut flakes
* Cinnamon or pumpkin pie spice
* A drizzle of natural peanut butter or almond butter
* Sugar-free chocolate chips for a fun treat
* Diced apples with cinnamon for an apple pie version

A high-protein breakfast can help:

* Keep you feeling fuller longer
* Support muscle growth and recovery
* Reduce mid-morning cravings
* Make it easier to hit your daily protein goals

Now I want to hear from you! How do you make your protein oats?Or what's your favorite high-protein breakfast? Share it in the comments so we can all get some new ideas!

If you're ready to learn how to build balanced meals that fit your lifestyle, come join us for The Wellness Weigh. We'd love to help you reach your goals!

06/22/2026

💖 What an incredible week it was at Girls Fitness Camp! 💖

This week was about so much more than exercise.

We lifted weights, played games, learned about healthy habits, made friendship bracelets, created healthy snacks, built confidence, and most importantly—we had FUN!

I loved watching these girls encourage one another, step outside their comfort zones, try new things, and discover just how strong they really are.

Thank you to all the parents who trusted us with your daughters this week. It was a blessing to spend time with such an amazing group of girls, and I hope they left knowing that being healthy is about feeling strong, confident, and capable—not being perfect.

The future is bright with this group. 💪✨

06/22/2026

🚨 The Wellness Weigh Starts TODAY! 🚨

There's still time to join us!

The Wellness Weigh is a 6-week nutrition, fitness, and accountability program for people who are tired of starting over and ready to create lasting results.

📅 Class Times:
✅ Mondays & Wednesdays | 10:00 AM – 12:00 PM
✅ Hybrid Option: Nutrition Online + Workouts Mondays & Thursdays | 5:15 PM – 6:00 PM

What you'll get:
✔️ Weekly nutrition education
✔️ Guided workouts
✔️ Accountability and support
✔️ Entry and exit InBody scans
✔️ Practical strategies that fit real life

Whether your goal is fat loss, improved health, more energy, or simply learning how to fuel your body better, we'd love to help you get started.

It's not too late to join us!

📞 Call The Body Shoppe at 618-545-0900 or send me a message today to reserve your spot.

Stop waiting for the perfect time. Your health journey can start today. 💪

06/17/2026

The Wellness Weigh

A 6-week nutrition, fitness, and accountability program for people who are tired of starting over.

Learn what to eat, how to exercise effectively, and how to build habits that actually last—without extreme diets, restrictions, or confusion.

What’s Included:
✔ 6 Weeks of Nutrition Education
✔ Weekly Workouts
✔ Entry & Exit InBody Body Composition Scans
✔ Accountability & Support
✔ Practical Strategies You Can Use for Life
✔ Membership Included During the Program

Topics We Cover:
• Protein & Building Balanced Meals
• Blood Sugar & Cravings
• Carbohydrates & Fiber
• Fats & Inflammation
• Meal Planning & Grocery Shopping
• Hydration & Exercise
• Sustainable Habit Change

Choose the option that works best for you:

📍 In-Person Wellness Weigh
Mondays & Wednesdays
10:00 AM – 12:00 PM
(1 hour nutrition education + 1 hour workout)

💻 Hybrid Wellness Weigh
Nutrition lessons completed online
Workouts:
Mondays & Thursdays
5:15 PM – 6:00 PM

Cost: $100
Includes your membership during the program.

If you're ready to stop starting over and finally create habits that last, we'd love to help.

Message us or call The Body Shoppe at 618-545-0900 to reserve your spot.

06/15/2026

🚨 GOOD NEWS! We've Extended Registration! 🚨

Due to summer schedules and several last-minute requests, we've decided to delay the start of The Wellness Weigh by one week!

✨ New Start Date: Monday, June 22, 2026 ✨

If you've been thinking about joining but haven't signed up yet, this is your chance!

The Wellness Weigh is a 6-week program designed to help you:
✅ Lose body fat
✅ Build healthy habits
✅ Improve energy levels
✅ Learn practical nutrition strategies
✅ Gain accountability and support
✅ Feel confident in your health journey

Each participant receives:
📊 Beginning & Ending InBody Scans
🥗 Weekly Nutrition Education
💪 Guided Workouts
🤝 Accountability & Support
🎉 50% Off Your First Month Membership at The Body Shoppe

Don't wait until "someday" to start feeling better. Give yourself six weeks to focus on YOU.

📅 Classes begin Monday, June 22
📍 The Body Shoppe
📞 618-545-0900

Spots are still available, but registration will close soon!

Who's ready to make this summer the start of something different? ☀️💙