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The 'M' Effect, Estevan, SK (2026)

01/17/2026

“Eat more protein” they said. “You’ll lose weight” they said.

The #1 thing to remember tho?
You need a calorie deficit to lose fat. 😉

The biggest mistake I see women make when it comes to protein is too much processed protein.

Here’s why 👇🏻
Hidden calories
🛑 Protein bars, shakes, and packaged snacks often contain added sugars, fats, and fillers to enhance taste and texture. These hidden calories can quickly add up, pushing you into a surplus even if you’re focusing on protein.

Reduced satiety
🛑 Whole protein sources like chicken, fish, eggs, and greek yogurt naturally keep you feeling fuller for longer due to their nutrient density and lack of additives. Processed proteins are less satisfying because they lack fiber and other whole-food components, leading to increased hunger and overeating.

Impact on metabolism
🛑 Processed proteins are less thermogenic meaning your body burns fewer calories digesting them. Whole protein sources require more energy to digest and metabolize, which can help with weight management.

Nutrient deficiency & inflammation
🛑 Processed proteins lack essential nutrients like vitamins, minerals, that support overall health and metabolism. Many contain additives, artificial sweeteners, and preservatives, which contribute to inflammation and disrupt metabolic processes, making it harder to lose weight.

Do this 👇🏻
Focus on whole food protein choices
✅Lean meats (chicken breast, turkey, beef, deer, elk)
✅Eggs and egg whites
✅Fish (salmon, shrimp, cod, tuna)
✅Dairy (Greek yogurt, cottage cheese)
✅Plant-based options (tofu, tempeh, lentils)

Replace processed proteins with whole foods to improve the quality of your diet and to optimize your metabolism, reduce hunger, and stay within your calorie goals, making weight loss more achievable.

What is one of your favorite protein sources? Me, I love eggs & egg white easy, quick and so many options!

01/16/2026

Texting with a girl friend yesterday, who is 37 – Made me stop, reminded me that there really is hope, there is support and you do NOT have to live like ‘this’! You just don’t!

I still remember one morning, being 45 and standing in the bathroom, staring at my own reflection…
and genuinely wondering, “Who is this and where did I go? How could he possibly love me, I don’t love me or even recognize myself?”

That year was the thick of perimenopause for me.
Everything felt off.

My moods were unpredictable, my patience was thin, my body felt foreign, the anxiety was high, the desire to participate in my own life had vacated, and the way my body had been responding to food and movement wasn’t working the way it always had.

Now looking back, what may have been just as hardest as some of the symptoms, was trying to explain to my husband what was happening inside of me, when I didn’t understand it myself.

I could see my husband trying — watching me, worrying about me, tip-toeing around the shifts he couldn’t make sense of. And all I could think was, ‘Why are you chewing, blinking and breathing so loud’. Funny now, but not then, because I genuinely wanted him to stop blinking so close to me.

Really what I was truly struggling with was, how do I tell him what I’m feeling or what I need… when I don’t even know what it is I am feeling let alone what I need?

Here are 10 things I wish I could have told him👇🏼
1. My mood swings aren’t caused by you they’re happening inside my body, often before I even realize it and I don’t know how to control them.
2. When I go quiet or pull back, it isn’t because I don’t love you it’s the feelings of being overwhelmed, exhausted and scared.
3. I haven’t lost interest in you …I’m struggling to recognize myself again.
4. Some days/moments closeness feels comforting, other days it feels like too much and I can’t always predict which and I know that is hard for you.
5. I don’t always have words for what I’m feeling, and that’s frustrating for me too.
6. Please don’t try to fix this for me. When you’re calm and present (but don’t breathe, blink or chew to close to me 😜), it actually helps me more than anything.
7. When I say “I’m not okay,” it isn’t about you it’s me trying to say how I feel – This one was HUGE!
8. I can be grateful for our life and still feel like I’m struggling inside.
9. I don’t need judgment right now, I need understanding and patience, even when this is confusing.
10. I’m still here — I’m just navigating something new.

This season isn’t about blame.
It’s about surviving a change no one prepared us for👇🏼

🩷I’m grateful he gave me grace when I know there were times it was hard to do.

🫶🏻 This time in your life can be hella hard, it can be scary and it is so unfair that we think we can or need to do it alone! You don’t – agree?

Love you, and really mean it! xo Jen

PS really love you Brent ✨❤️
PSS you still chew pretty loud - breathing and blinking has improved!

01/14/2026

This morning in the gym....
"Wow, I just did the full 10 reps of that lift"!!
"I've never been able to do that before"!! - Krystle -

**insert s**t grin, paired with a peacock strut**

She has been showing up for herself, for a few years now, it's been clear to me and others around her that she has made some incredible progress, but to hear her verbalize it this morning was inspiring!

Knowing that I (she/you) will benefit from a healthier lifestyle for the rest of my life brings me a ton of peace.

I’ve experienced periods where life got busy or stressful, and my eating habits and workout consistency dropped off.

I’ve had seasons where I’ve gained 5-60 more pounds than I’d like to carry.

And I will undoubtedly have more seasons and periods of life, like those in the future.

But at this point in my journey, I know too much to go back to where I started. The moment I realize I’m slipping, I (actively try to) recognize it and course correct to get back to where I feel my best. Sometimes easier said than done, I’m acknowledging and moving from there!

I never want to lose my fitness standards.

I’m sharing it because if I can do it, you can too. If I can go through s**t; cancer diagnosis, career changes, kids growing and moving away, you know life, we can all do ‘it!

We can all make decisions and choices that I now call my ‘stay out of the nursing home plan’.

It took me years to figure out an approach that would work for me long-term. This is not a race to see who can get 'there' first, it really comes down to committing, stay disciplined (because we can't rely on motivation all the time), and pivoting when life hands you something different than what you had planned.

Now that I’ve found it, I want to maintain this plan, because quite frankly it works. Eating a balance diet – focusing on protein and fiber, limiting alcohol, lift some heavy s**t, walk every freakin day (even if its cold as heck), prioritize my sleep and try my very best to manage stress AKA putting up some boundaries – boundaries was my word for 2025 – ASPIRE is 2026’s word

01/12/2026

Two years ago, I honestly thought I was falling apart.
It felt like the woman I used to be had simply…disappeared.

💗 If you’re 35–60 and navigating perimenopause or menopause, you are not alone—follow along to stay connected.

At 46, anxiety hit me out of nowhere—so intense I couldn’t sleep and barely wanted to leave the house.
The scale crept up 20 pounds, and nothing in my closet fit.
My joints ached, me feet screamed at me all the time and every glance in the mirror felt like a stranger staring back.

My moods swung wildly—crying one minute, irritated the next.
I lost motivation for the hobbies that once lit me up.
I felt invisible, misunderstood, and convinced it was “all in my head.”

Instead of staying quiet, I started sharing about it—about the sadness, the anxiety, brain fog, the body changes, the fear of losing myself.

Some professionals told me to “just eat better” or “this is all excepted,” but even more women reached out to say “Me too.” I felt seen and a little less alone and knew by me sharing my story others would feel this way too.

After many doctor appointments (some offering birth control and antidepressants), I finally heard the word perimenopause—and realized I wasn’t broken or weak.

My hormones were shifting, and there were ways to support my body.

Back then I worried I’d never find “me” again.
But I have—and you can too. ✨

What’s helped me most:
• HRT - Hormone Replacement Therapy. With my provider’s guidance, belief and trust we came up with a plan.
• Communicating – honestly this one was huge
• Daily habits to lower cortisol and calm inflammation
• Diet – wasn’t eating enough of the foods that were supporting me
• Movement EVERYDAY – this wasn’t easy when I was in the depths of it, once I started to ‘come back’, it was a lot easier to add this step in.

Together, these changes have eased my anxiety, brain fog, joint pain, gut issues, and that surprising weight again.

If you can relate one way or another, share below, maybe what you have to say will be exactly what one (or more) woman need to hear in this moment!

Love you, mean it.
Jen xo

01/10/2026

🌞 Good Morning, Saturday — Queens! 🌞

Take a deep breath… it’s the weekend 💛
No alarms (hopefully), no rushing, and zero pressure to be perfect today.

If your body feels amazing — celebrate it 🙌
If your energy is low, joints are cranky, or hormones are doing their own thing — you’re still doing great.

✨ Saturday check-in:
☕ What does your body need most today?
🥗 One small way you’ll support your wellness?
😌 Something you’re giving yourself permission to let go of?

Remember: Menopause isn’t about “fixing” yourself — it’s about listening, supporting, and honoring this powerful season of life.

Enjoy your coffee, your movement (or your rest), and this beautiful day 🌸

Drop a ☀️ or comment below and say hi — I love hearing from you!

01/09/2026

5 things I stopped doing that gave me back some of my energy!
Here they are👇🏼

For a long time, I thought I needed to do more to feel better.

More discipline.
More motivation.
More pushing.

But the truth?
My energy didn’t come back when I added things in, it came back when I let things go.

Here are 5 things I stopped doing that changed everything:

1️⃣ I stopped skipping meals and calling it “being busy.”
Running on coffee and adrenaline isn’t strength, it’s survival mode.
When I started fueling my body consistently, my energy stabilized and my mood followed.

2️⃣ I stopped saying yes out of guilt.
Just because I can doesn’t mean I should.
Every yes that isn’t aligned quietly drains you.

3️⃣ I stopped waiting for motivation to take care of myself.
Motivation comes after action, not before.
Even 10 minutes of movement or fresh air was enough to shift my energy.

4️⃣ I stopped ending my nights on my phone.
Scrolling stole my sleep, my peace, and my presence.
Protecting my evenings gave me better mornings.

5️⃣ I stopped talking to myself in ways I’d never speak to someone I love.

The inner criticism was exhausting. Replacing it with compassion gave me more energy than any supplement ever could.

✨ Burnout isn’t always about doing too much.
Sometimes it’s about holding onto what’s no longer serving you.

If you’re tired, it doesn’t mean you’re failing.
It might mean it’s time to release what’s draining you.

💬 Which one do you need to stop doing this week?

01/06/2026

We’ve all been there.

Looked at the end of yet another year and thought,
“I should be further by now.”

Maybe you felt like:
-I should’ve lost more weight.
-I should’ve been more consistent.
-I should’ve worked out more.
-I should’ve tracked better.
-I should’ve just done better.

And listen… that kind of internal pressure doesn’t make you better.
It just keeps you stuck in shame…
and shame has never helped anyone hit their goals.

So here’s my question:
What if you focused less on what you think you should’ve done…
and more on what you actually did do?

Where you showed up.
Where you grew.
Where you didn’t give up.

Allow yourself to celebrate how you evolved.

And if you want something to help you feel focused and energized for 2026, I’ve got you.

That’s exactly what we’re doing inside of our private FB group, Rising in Wellness. The group officially opened up yesterday, kicked off with the nicest 16min workout (minimal equipment required) and now today they ladies are receiving their 4 week meal plan – recipes and grocery list to accompany each other! Together of the next 6 weeks we are shifting the way we move through 2026

01/04/2026

Sometimes I have to remind myself this is my first time living this exact life, in this exact body, with this exact heart. So I am allowed to learn, to feel and to not have it all figured out.

Sometimes we forget…
None of us have done this before.
We are souls learning how to be human
women and men walking through our very first lifetime in these exact bodies,
with these exact hearts,
these exact stories.

And when we remember that…the pressure softens.
The judgment quiets.
The grace returns.

We’re not supposed to have it all figured out.
We’re supposed to experience it; the joy, the chaos, the love, the triggers, the stretching, the healing,
the tenderness and the overwhelm.

This is your first time being you.
Your first time navigating holidays with this version of your heart,
these responsibilities,
these emotions,
these memories,
this body that’s trying its best.

So please let yourself breathe.
Let yourself be human.
Let yourself soften into the truth that you don’t need to perform, perfect, or pretend.

As 2026 speeds up, let your grace slow everything down.
Let it be your anchor.
Let it be your reminder that you’re doing beautifully
for someone who’s brand new at this life…just like the rest of us.

Our NEW ONLINE group officially opens up this Monday, January 5th, Eek! Looking for a soft space to learn; recipes, movement, practical education, all while building simple action steps! This space offers love and support, without the all or nothing mentality! If you are wanting to join, from home 😊, reach out we have a spot for you! Need more information, shoot them our way, we have the answers!

Love you, mean it!

01/02/2026

Happy New Years - 2025 you were amazing, difficult, pretty and a smidge ugly - 2026 ready for all of the lessons, laughter, tears, ready to struggle and emerge - Do you have a plan?

If you’ve ever gone all in January 1st…
only to feel defeated a few weeks/months later—this is for you 🤍

It’s not because you’re lazy.
It’s because this is what’s actually happening ⬇️

1️⃣ You tried to do everything perfectly
You told yourself “this time I’m doing it ALL” workouts, clean eating, waking up early, while still being a mom, partner, employee, and human.

2️⃣ You built your goals for an ideal life, not your real one
The plan didn’t account for bad sleep, busy weeks, stress, or needing rest.

3️⃣ You went hard… instead of steady
So when life got busy, your body and mind tapped out.

4️⃣ You missed a few days and thought you ruined it
One skipped workout, dessert, sick day…..turned into “I’ll just start over later.”

5️⃣ You thought needing support meant you were failing
So you tried to do it alone… again.

Here’s the truth 🤍
You don’t need more willpower.
You need a gentler, smarter way that actually fits your life.

✨ That’s what I’ve created our ONLINE group beginning January 5th (a few short days away) and running for 6 weeks.

No extremes. No guilt. No falling off.

Just simple habits, support, and a reset that helps you feel better and stay consistent.

If you want this to be the year you’re still showing up in March, June, and December not just January, then this is for you. Shoot a message this way and I am happy to answer all your questions!

Maybe you’re just tired of doing it the hard way 🤍
You’ve got support here.

xo Jen

12/31/2025

My Saskatchewan friends, tell me a better day than the last day of 2025 to call this number…

1 (855) 584-8228

Call this number and BOOK an appointment for you and your girls 🍒.

After January 2 - 43 and older can book! For now 45 and older can book!!

Share this to get the word out!!!

12/31/2025

Have you heard the story…..that sounds a little like this, “I wish I would’ve…”

BUT have you heard this story…..It starts with you taking the messy, brave, imperfect action even when you’re scared, tired, busy, or unsure.

You don’t need perfect timing.
It doesn’t have to be a Monday or a January 1st.
You don’t need a 12-step plan.
You don’t need to spend hours getting that said plan in place.
You don’t need everything to line up.
You don’t have to give up the Christmas, birthday, holiday treats. (ask any of my 1:1 clients, they will tell you how much they enjoyed 😉 Christmas treats)

You just need that tiny spark of “what if I try?” — and then move.

Because one day you’ll look back and be so damn proud you didn’t wait for permission. You didn’t overthink it. You didn’t let life pass while you sat on the sidelines.

You did the thing.

And that’s the energy we’re carrying into the rest of this year and moving into 2026!

More doing.
Less wishing.
More “wow, I really did that.”
Less “ugh, I should’ve…”

If you’re ready to take action with your habits, your health, your mindset, and your goals….pull up a seat to our table!

Beginning January 5th running for 6 weeks this ONLINE group – do it to fit your schedule from HOME – might be exactly what you need!

Daily accountability, recipes, workouts, tips, motivation — and so much more — see the pic below for an example, (one of) your guided weekly meal plans. This will be sent directly to you, grocery list and recipes to be included! The information, tools and habits that you are going to have at your finger tips will add so much convenience and value to your day!

Is it time to be the “I can’t believe I did that” version of you!!

Want more information, I have it…comment ‘I did that’ and I will send you all the details!

xo Jen

The 'M' Effect

01/17/2026

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01/14/2026

01/12/2026

01/10/2026

01/09/2026

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