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The 'M' Effect, Estevan, SK (2025)

12/25/2025

Merry Christmas! No right way to do this season, only your way!

And that’s allowed ❤️

Love you, mean it - ALWAYS 🫶🏻

12/23/2025

Good morning love nuggets 🫶🏻

'Picture it. Sicily 1922'.....🇮🇹

Everything feels off when you’ve been living in survival mode for too damn long.

You know that feeling. The quiet dread The edge. The weird numbness. 🧟‍♀️

That moment where your soul is looking at your life like… “girl, who TF is this?”

You don’t lose yourself in one big explosion.
You lose yourself in a thousand tiny moments where you override the signals your body has been screaming for years.

The tight chest you ignore.
The rage you swallow.
The exhaustion you call “busy.”
The panic you rename “I’ll be fine.”

Your nervous system is trying to tell you something you’ve tried to outrun.

This pace is fake.
This version of you was built for survival, not for living.
And she’s tired. Oh so tired.

If you felt this in your ribcage, your body is asking for a reset, not a another story aka a lie.

I’ve been working on some new plans because women don’t need more “this too shall pass."

We need a map back to ourselves.
A way to stop abandoning our bodies and calling it strength.

A way to breathe without bracing.
A way to feel safe without earning.

My hope is that this plan is the thing your nervous system has been begging for.

Real regulation.
Real relief.
Real capacity.

Beginning January 5th 2026 - 13 short sleeps away - join me and other like minded woman, recognizing that s**t needs to shift! From movement to recipes and all the goodness in between together we will work our way through 6 weeks of some much needed YOU time! January 5th the ONLINE group officially opens up and I would thrilled to have you join!

Looking for more information - comment Sicily and I will send it your way!

Cheers to making time for YOU in 2026!

Love you, mean it.
Jen xo

12/22/2025

Not louder. Not trendier. Just smarter.

This isn’t about becoming a different person 👉🏽It’s about removing the things quietly draining you and reinforcing the things that actually regulate your body.

⬇️ Here’s a few things that we are going to work on together in the next ONLINE group starting January 5th ⬇️

1. I’d protect my sleep like it was a medical intervention.
Because it is. Sleep regulates cortisol, thyroid signaling, blood sugar, inflammation, hunger hormones, immune function, and mood. You don’t fix fatigue by pushing harder – speaking from experience! It just doesn’t work!

2. I’d train my nervous system daily, not just when I’m “stressed.” Most people aren’t lazy or unmotivated. They’re dysregulated. Long exhales, jaw unclenching, shoulder drops, grounding cues. Tiny safety signals done consistently outperform “hard” practices done occasionally.

3. I’d stabilize blood sugar before chasing hormones.
If your energy crashes, anxiety spikes, or sleep is wired/restless, blood sugar is often the silent driver. Protein first. Coffee after food. Fewer snacks. Walk after meals.
Boring? Yes. Life-changing? Also yes.

4. I’d rebuild my mineral foundation. Magnesium. Potassium. Sodium. Minerals are required for nervous system signaling, detox pathways, muscle relaxation, sleep quality, and hydration. A lot of “anxiety” is actually depletion – Magnesium, you won’t catch me with out this EVER!

5. I’d stop guessing and run the labs that actually matter.
Not to obsess. To create a baseline. Patterns over time tell a story that symptoms alone can’t. You can’t regulate what you don’t measure – even more, you don’t know what you don’t know!

6. Strength training > cardio. Muscle is protective. For metabolism. For bones. For insulin sensitivity. For confidence. Cardio is great. Muscle is non-negotiable.

7. I’d reduce inflammatory triggers. Ultra-processed foods. Fragrance overload – hello Bath and Body candles. Poor air quality. Constant snacking. Late nights.

8. I’d prioritize elimination daily. If you’re not 💩 regularly, you’re recycling hormones and increasing toxic load. That matters for thyroid health, estrogen balance, skin, mood, and energy.

9. I’d upgrade my food quality. Ditch the process foods and focus on whole foods. Keep it 80/20.

10. I’d get honest about my “inputs.” Caffeine. Alcohol. Screens. They all communicate with your nervous system.

I am really excited to dig into these deeper as we go through the next 6 weeks together! I have all the details, send me a message and I will fill you in! We start in 14 days, you in?

Cheers,
Jen

12/19/2025

"I guess this is just the way it is."
This statement - it does not have to just be accepted!

The brain fog that makes you lose your train of thought mid sentence.
The night sweats that soak the sheets.
The weight, that appears even though nothing in your routine has really changed.

You might have heard some version of:
"This is normal for your age."
"Welcome to your 40’s."

We try to accept it.
Another part of you feels like it just doesn’t have to be like this, there has to be a different way.

When I sit down with women in this season, I do not stop at the label. We get curious about the whole story your body is telling. We don’t accept, ‘Well this is what it is.’

Often, your intake already hints at what you are going through:
Bloating after meals.
Reflux here and there.
That heavy, 'brick in the stomach' feeling that lingers for hours.
Energy that crashes hard in the afternoon.

Your hormones are absolutely part of the picture.
Perimenopause is real, and it can feel intense - so freaking intense.
But it may not be the only thing shaping how you feel.

The work we do together is not about a perfect protocol.
It is about small, realistic shifts that your life can hold.

That may look like:
- Supporting stomach acid with meals
- Building meals that steady your blood sugar instead of spiking it
- Simple ways to tell your nervous system ‘You are safe’

Over the course of a few weeks/months, we start to notice that:
Sleep feels more settled.
Mood feels steadier and less fragile.
Digestion feels lighter and less reactive.

The number on the scale becomes one part of the picture instead of the whole story, because you begin to feel more like yourself again. Not because your body suddenly behaves, but because you learn to start listening to the whole message.

If any of this feels close to home if you notice brain fog, sleep changes, bloating, weight shifts or mood swings and you have been told it is “just age”.

I want you to know this:
Your symptoms are information.
Your body may be asking for a different kind of support.

You do not have to sort this out on your own – please know you have options

12/18/2025

Y’all this seasame crusted salmon bowl hits all the senses!! So damn good 🤤

Easy high protein, high fiber recipes just like this one will be shared in the new ONLINE group starting January 5th!

Joining? 👩🏻‍🍳💋

12/17/2025

If you’re waiting for the perfect time to start… you’re going to be waiting forever.

We’ve all said it:

“I’ll start after the holidays.”
“I’ll start when this injury heals.”
“I’ll start when the kids go back to school.”
“I’ll start once things calm down.”

But how many times have you actually started…
and how many times have you stuck with it?

The truth is, that perfectly calm, distraction-free version of life you’re waiting for? It doesn’t exist. Something will always be happening — travel, stress, kids, holidays, work, sickness (hello cold and flu season), chaos.

The people who get real results aren’t the ones with perfect circumstances.
They’re the ones who take action despite the messy ones.
They pivot. They control what they can. They take ownership instead of waiting.

Consistency isn’t about perfection.
It’s about showing up when it would be easier not to – read that line again 😉

So what’s the thing you’ve been delaying?
And who could you become if you stopped waiting and started today?

I’m excited to announce this new ONLINE group; Join me January 5, running for 6-weeks! This NEW online group has been designed to support sustainable health and wellbeing. This group combines high protein, high fiber recipes with structured strength training and practical mindfulness tools help you build muscle, nourish body and create habits that you and take with you. Each week, you’ll be guided through simple yet effective strategies that fit into real life, support both physical and mental resilience!

I want to offer a space that is safe, fun, leave you feeling accomplished and proud at the end of each day! Join me and other like-minded woman as we kick off 2026 together!

Have questions, I have answers – send them my way and let’s get you registered for the first 2026 online group – beginning in NINETEEN DAYS!

Love you, mean it!
Coach Jen

12/17/2025

Let me share 8 things to help put your mind at ease this Christmas season…

1️⃣ One day or one meal doesn’t matter — your mindset does.
Enjoy the food. Have what you want, leave what you don’t. A deficit can pause for a holiday. You’ll be fine, girl you are FINNNEEEE

12/15/2025

Good morning loveys! I’ve got too many things I want to really spend my time focusing on, to be stressing over meal planning all day.

I try to keep things simple, repeatable, and just rotate ingredients.

And the truth? The older I get, the more intentional I have to be with your nutrition. As always my primary focus is on getting enough protein (shooting for 30ish grams per meal) as well as a minimum of 25g of fiber per day! My breakfast starts with 14g fiber so that helps to make that doable!

Here are my go-to tips:

• Keep precooked protein on hand — whether you make it yourself or buy it ready to go. AKA rotisserie chicken
• Build FLAVOR bowls — switch up sauces + seasonings for variety.
• Put it in a bowl and move on — easy, portable, and satisfying.
BAS (big ass salad) ✨ideas - greens, roasted beets, sweet potatoes, pickles, veggies, fruit, seeds/nuts, cottage cheese and of course your protein – tuna, shrimp, steak, chicken, tofu…etc.

✨ A couple ideas of some eats in my day

Breakfast: Protein Oatmeal
• Oats
• Chia seeds
• Frozen berries (blueberries are my go to)
• Protein powder

Lunch: Eggs
• 2 whole eggs, 1 egg white
• 2 Sundried tomato large rice cake
• Greens – sprouts, spinach micro greens
• Feta
• Hot sauce
• Side of fruit and/or veggies

Supper: Burger Bowl
• Lean ground beef cooked – compliments of the 4H club
• Lettuce, tomato, pickles
• Homemade protein dressing
• Shredded cheese

Snack
• Greek yogurt bowl with berries
• Protein powder OR sugar free cheesecake pudding mix
• Chia seeds

This isn't to say I don't enjoy a good slice of pizza with a side of nanaimo bar

✨ I am excited to share we will be starting an online group in the new year, where we will be digging into ways to make meal prepping made easier. If you are interested in counting macros, I will get your calculations done for you, you do not need to count macros to join! The meal prepping element will be one component of the new group! We will be discussing all sorts of stuff - Why is PROTEIN & FIBER important, we hear it all the time, but why? We will be talking supplements, and learning why different ones are needed like vitamin D and omegas 😉 We will be adding in and creating new habits that will take you can take with you beyond the 6-week group, movement, breathe work (box breathing) ….So much good stuff as we move into 2026!

✨Starting Monday January 5 – Sunday February 21, you and I can meet from our homes, exactly as you are.

✨I recognize that this time of year can be overly expensive with the holidays and all that comes with it, I am excited to offer this 6-week ONLINE program to be financially accessible, offering at the lowest self investment rate to date.

If you would like more information please reach out!
xo love you, mean it!
Coach Jen xo

12/14/2025

Hello Sunday – the past week lasted 17 days! Not sure why (maybe the -400) but holy s**t did it ever feel long, anyone else out there feeling the same? It was a great week but still felt long as heck!

A few days ago I was looking for some old notes that I had written (I am a note book ju**ie, have them all over my office), that took me down a rabbit hole; seriously 2 hours later reading old notes from the last 4 years.

Coming across things that I had written down; feeling sad, lonely, so puffy – fingers, face, ankles, gaining weight for no specific reason, the brain fog making me feel unworthy of conversations and the panic attacks out of nowhere.

Sitting there reading my words made me so frustrated and sad that I hadn’t been able to get the support I so desperately needed! I was eating less to try and drop the extra weight and moving more as I thought maybe that would help, I was doing more to try and keep my brain active. I sought out medical help; my doctor ran labs and told me it all looked normal – I kept thinking how can everything be ‘normal’ when I don’t feel normal. I remember leaving that one specific appointment feeling even more confused.

Symptom #1 INFLAMATION – I would wake up puffy….face, hands, legs…all of it. Some days my clothes felt tighter from one day/week to the next.

Symptom #2 WEIGHT gain – this weight gain felt different. In less that 6 months I had gained 20+lb. It was showing up in places I never gained before. I had been eating the same, moving and lifting the same yet my body was changing, I didn’t recognize myself. ‘This happens in your 40’s’ my doctor said, this is what ‘happens’ as we age. I wasn't buying that!

Symptom #3 SADNESS – This one blindsided me. It wasn’t just sadness; it was a heaviness. Like someone had dimmed my person and I couldn’t turn it back on, not matter how hard I tried. My doctor offered an antidepressant, I knew that wasn’t the answer for me.

Symptom #4 ANXIETY & MOOD CHANGES - Brent can likely speak to this more than I can – I went from calm to overwhelmed in seconds. I snapped easily. I felt on edge all of the time and the little things suddenly felt massive. But remember Jennifer….’Your labs look normal’.

Symptom #5 BRAIN FOG – The brain fog was so unreal, not just walking into a room and forgetting why I was went in (I wish it would have stopped there), losing my phone and later finding it in the kitchen sink that was full of water, not remembering the name of a lift while trying to coach a class, Brent having to explain the simplest task over and over and I still don’t understand what he is telling me. This was scary! I often wondered if I had a medical ‘something’ happening in my brain. But again….’Your labs look normal’.

All of these symptoms had one thing in common, perimenopause. Perimenopause shows up differently for every women – and most of us never hear about it until it knocks us on your ass.

The first pic was September long of 2024 – I honestly could not believe that was me when I first seen that picture. My face was so ‘full’, so much that it made me eyes look smaller. The second pic was 10 months later, 10 months of fighting for a change. I had begun eating much different, drastically limiting my alcohol intake, no longer doing LONG ‘fire breathing’ workouts in the gym – focusing on moving weights and mobility. As well working with an NP that listened and believed what I was telling her!

If you are searching for help, don’t give up, don’t listen to what you know not to be true! If I can be a support to you please don’t hesitate to reach out! I am hear to listen!

Love you, mean it!
Jen xoxo

12/10/2025

Good morning – hang on because she is slippery out there this morning! This weather is carazzzeeeeyy!! Nothing like a little December shower to keep us all on our toes, and hopefully not on our asses 😉

Had to share this little snippet of information; I had a client tell me in her check-in yesterday that she went over her calories because she was hungrier on her period — and I celebrated it. She was surprised; thought it was ‘wrong’. Nah sister, you were hungry, girl has to eat!!!

That’s exactly the kind of intuition I want my clients to have.
Because that’s not “falling off track.” That’s awareness.

You have no problem being under your calories for months on end — so stop telling yourself you failed because you went over.

You don’t burn the same number of calories every day. Some days, honoring your hunger is exactly what your body needs.

CrossFit, running, swimming, lifting is varied by nature — some days it’s a 40-minute grinder, other days it’s a 5-minute sprint. Your nutrition needs to reflect that.

It’s not about earning your food — it’s about recovering from the work you put in.

Stop letting calculations set your ceiling.
Stop living in shame when you eat more.

Maturity in your nutrition isn’t about how long you can eat less — it’s about knowing when to fuel more. If you need some help setting up a plan, I am happy to chat!

Have the nicest Wednesday, if you are in my little corner of the South East – may I suggest shuffling like a penguin to stay upright! 😉

Cheers,
Jen

12/08/2025

Good morning queens! Hormone decline can be painted as a ‘beautiful phase of life’. BU****IT! There is nothing beautiful about hot flashes, brittle bones, brain fog, weight gain, heart disease, achy joints, tinnitus, and I will say it again, dry va**na.

It can actually feel like a slow death….um actually it can be a slow death.

We need to be given options, and then the option to decide what is right for YOU! We should be able to decide what we want to do, not told do this or don’t do that.

Give us options.

HRT was (eventually) an option given to me, I actually now look at it as ‘pro-quality-of-life’. It’s the difference of staying sharp, strong, and independent vs (potentially) ending up with significant muscle and bone loss, dismissed and forgotten.

Women have been told menopause is a “beautiful phase of life.”

Bulls**t...

There’s nothing beautiful about..
❌ recurring UTIs and incontinence
❌ sitting in a wheelchair while your muscles waste away
❌ unable to climb the stairs or get out of the bathtub
❌ osteoporotic bones breaking from a simple fall, or breaking and then falling
❌ dragging yourself through the day with brain fog, hot flashes, depression & weight gain

That’s not “natural.” That’s neglect.

Here’s the truth:

Hormone Replacement Therapy isn’t “anti-nature.” It’s PRO-LIFE.

It’s the difference between....
💥 cleaning yourself up after another UTI vs. having confidence in your body
💥 losing your independence in a nursing home vs. being strong, sharp and walking under your own power
💥 sitting in a wheelchair vs. living with vitality, clarity and longevity

Decline is NOT destiny.

I am here to help support you in anyway that you might need, please reach out, I am always open to chat and see what we can do to help get you feeling like YOU again. Over here yelling for my PRO LIFE along side YOUR PRO LIFE!

XO LOVE you, mean it!

Jen

12/07/2025

Happy snowy Sunday!!

Chatting with a new client this morning; sharing her 2026 goal of losing body fat. We discussed how losing body fat can always be changing (individually). It comes down to maintaining a negative energy balance (e.g. a calorie deficit) until the desired weight has been lost. Another one of her goals is a desired look of seeing definition in her muscles. Looking “toned” means having enough muscle underneath the body fat to give your body definition and shape.

So while being in a calorie deficit is essential for losing fat, there are a number of things that she/you can do that will contribute to being successful at maintaining that deficit:

✅ Sleep 😴!! Lets put this on the top of your goal list!!
If you’re lacking sleep, your hunger hormones will be out of whack and your cravings will go up and you possibly won’t have much energy to move around as much as you want too!

✅ Protein 🍗🍳🥩🐟🥛
Protein not only is necessary to build and maintain your muscle, it also keeps you feeling full for longer. Also, a lot of the calories that you eat that are protein end up being burned up just digesting and absorbing it (I know I’m a broken record here…but its all the truth). Protein is a great way to 'eat more' while staying in a caloric deficit! Check out the recipe below and the quantity & quality you get while keeping the calories low and the protein (& fiber) high.

✅ Strength training 🏋️‍♀️
Muscle takes more energy to maintain than fat. The more muscle you have, the more calories you’ll burn passively when you’re not exercising. And of course, the more calories you can burn in your day the higher the likelihood that you are in a deficit. Lifting weights is also the key to looking “toned” when the desired fat has gone 🔥.

✅ NEAT (Non exercise activity thermogenesis) - e.g. steps 👣 which is ALL of the calories you burn just by moving around each day. Walking, working, Christmas shopping, housework, shoveling, literally moving about your day can really add up and help you maintain your calorie deficit 📉.

✅ Cardio 🏃🏻‍♀️🚴🏊‍♀️ 💃🏻
Cardio isn’t 100% necessary to lose fat but it definitely gives those burned calories a boost. And you’re not really only doing cardio to burn calories right? You also want to reduce stress and improve your cardiovascular health.

✅ Drinking enough water 🚰 and keeping your stress levels low (at least trying) are also very important too 💯💯 we can confuse thirst with hunger, and emotional eating is definitely a thing!

Cheesecake Yogurt Bowl 🍰

175g Siggis greek yogurt
1 tbls chia seeds
2 tbls high protein milk (I used dairyland)
2 tbls sugar free pudding mix (my fav is cheesecake
3/4 cup thawed raspberries

25g protein
10g fiber
235 cal

**if you want to add even more protein, try a scoop of vanilla or chocolate protein powder!

This is our favorite 'bedtime' snack 😉

I have opened up a couple more 1:1 coaching spots! Send a message if you would like some more information!

Have a wonderful Sunday! ❄️

Jen xo

The 'M' Effect

12/25/2025

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