Daily Dose of WEN

Daily Dose of WEN Wellness Coach and 35 years as a certified fitness trainer The workouts are intended to keep your mind, body and muscles challenged. Boredom is NEVER an issue!

This fitness program is designed for men and women of all fitness levels and is intended to safely move you toward being in the best shape of your life. WEN offers a wide array of High and Low impact class choices that combine the Best elements of highly functional exercises, overall strength & core conditioning, Cardio Kickboxing, MMA drills, Heavy Bag work (kicks and punches), along with many o

ther proven techniques to give you a complete body workout. These class are suited for all abilities.

07/29/2026

Signs your body is healthy:

1. You sweat easily. Sweating isn’t a weakness.  It’s temperature control working properly. People who never sweat are not winning.

2. You sleep within 10-20 minutes of laying down. So, if you’re not tossing and turning for the next hour, that means your nervous system knows how to down regulate. Sleeping through the night, without getting up to p*e, or waking up and staring at your ceiling at 3am in the morning, this is insulin sensitivity, good sleep hygiene, and proper hydration at work.

3. Your weight stays relatively consistent over the course of months, even years. There are no wild swings up or down. This is energy balance, hormone stability, and the absence of any underlying illness.

07/28/2026

How do you stay lean, strong and sexy even past your 50's? ⬇️

Lift Weights ladies!!💪⬇️

Nothing keeps you more youthful, sexy and strong in (and out) of your clothing, looking fiercely toned no matter if you're wearing a swimsuit (bikini), business attire, or going out on the town.

Keeping your body lean and strong through lifting challenging weights and varied resistance training will give you the physique you're looking for. You can do this 15 minutes a day with a few sets of dumbbells.

Complete 3-5 exercises, focusing on certain muscle groups for the biggest impact strengthening that area, and change your exercises each day. Complete 8-15 Reps of 3 to 4 sets. In 2 weeks you will feel and see a marked difference.
Remember to increase weight the stronger you get to see real results.


07/27/2026

Being a true coffee snob, with my KRUPS expresso coffee machine (which btw, I've had for 30 years!) And the vehicle in which to drink my coffee can only be a mug of course! And only consuming organic coffee will do.
I have to say...
has nailed the mushroom coffee business (and the coffee business in general), with the most delicious taste on the market in my opinion.
Being a Wellness, Exercise & Nutrition Coach, the health benefits of the Lions Mane and Chaga Mushrooms in addition makes it a coffe phenom!
Taste it for yourself!

Wendy Mattos Martz

07/27/2026

Being a true coffee snob, with my expresso coffee machine (which btw, I've had for 30 years!) And the vehicle in which to drink my coffee can only be a mug of course! And only consuming organic coffee will do.
I have to say,,,,
Four Sigmatic has nailed the mushroom coffee business (and the coffee business in general), with the most delicious taste on the market in my opinion.
Being a Wellness, Exercise & Nutrition Coach, the health benefits of the Lions Mane and Chaga Mushrooms in addition makes it a coffe phenom!
Taste it for yourself!

07/25/2026

Best kept secrets for your healthiest self.

Maybe staying youthful, healthy and lean with balanced hormones, doesn't mean calculating every step you take, every micro, macro, gram of protein and calorie you eat.

Maybe it looks more like playing outdoors, eating when you're hungry, (not by the time of day it is), eating real food, not eating portion sizes fit for a sumo wrestler, drinking water when you're thirsty, and consuming a healthy balance of fat/protein/& carbs.

Maybe instead of hitting the gym every day for an hour & a half and running on a treadmill under artificial lighting - implement a new practice like hill sprints on natural grass, walking or jogging on a tree lined path, hiking to a waterfall, doing dips push-ups and chugs on a bench, all the while soaking up the sunshine's natural & greatest source of vitamin D.

Maybe playing outdoors is the very source of therapy that our mind and body desires,
that our nervous system needs to heal the inflammation from within.

~wm~

07/24/2026

Train the system!

This move is the epitome of engaging not only your entire core, but the muscles from your neck to your toes!!

This is an advanced movement that require quite a bit of strength, endurance, and balance. Comment below how you made out!

Where there is light, darkness disappears. Where there is health and vitality,disease cannot survive. Where there is cla...
07/23/2026

Where there is light,
darkness disappears.

Where there is health and vitality,
disease cannot survive.

Where there is clarity and courage,
confusion is eliminated.

Where there is love,
there can be no fear.

#ᴅᴀʀᴋᴛᴏʟɪɢʜᴛ ❤️💫

07/22/2026

Remember that healthy weight not only comes from working out effectively, but a tremendous factor also includes eating a balance diet of real food, healthy portions, and even having a healthy relationship with food.

This week, try and focus on these three things with the goal of making them a habit.

•1. Eat slowly, and put your fork/spoon down throughout the meal. You will notice when your body is satisfied and full and has had enough. Listen to the prompts and stop eating.

•2. Use a smaller plate or leave space between the variety of food on your plate which naturally cuts down your portion size by 1/4-1/2.

•3. If you are eating out, ask for a take out container and place 1/2 your food in the container. Save it for lunch at another time. (Go back to #1).

07/21/2026

Lunge to Squat with a Shoulder Raise

The best thing about this power move is that it not only engages your legs, glutes, and shoulders, for maximum output (both strength and cardio), but it also requires great balance and dexterity in your movement.

Timing is crucial because the shoulder swing/raise forward coordinates with the forward momentum to the deep squat. As the weight falls back to the hip, it coincides with the timing of the back lunge.

This could be a killer Tabata 20/10 work/rest
Or
2 - 3 sets of 10 to 15 reps each side

07/17/2026

Core work is something that you can do each & every time you workout. It will not only enhance how your wardrobe looks on your body, but daily activities/physical exertion is met with ease.

If you strengthen the whole core system, you can significantly reduce back pain. Most back pain comes from not training your low back.

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Denver, PA

Telephone

+17172719061

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