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The Wellness Weigh

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Centralia, IL
The Wellness Weigh

Nutrition and Exercise Wellness Program We focus on the fantastic duo of nutrition and exercise to help you feel your best and improve your overall health.

The Wellness Weigh is a friendly and supportive program designed for adults, meeting twice a week for two hours over six weeks. This program is all about encouraging positive changes in your life! We’re here to equip you with the tools and knowledge you need to reach your personal health and wellness goals in a fun and motivating way. Throughout the program, participants will learn the fundamentals of healthy eating, covering topics such as food groups, healthy plate models, meal planning, food tracking, and tips for reading nutrition labels. Discussions will also address wellness, weight loss, the importance of hydration, blood sugar balance, inflammation, habit tracking, physical activity, mental and emotional health, the dangers of excessive sugar intake, and more! The Wellness Weigh program is all about bringing people together and creating a supportive community for those on similar wellness journeys. Our friendly, certified wellness instructors lead all the classes, ensuring everyone feels right at home. You'll enjoy valuable nutrition education from a certified nutritionist, engaging wellness activities, and exercise sessions tailored to fit your unique fitness level. The Wellness Weigh aims to adapt its approach to meet the diverse needs of participants, fostering an environment of inclusivity and support. The investment for this empowering program is $100.00, and includes membership to The Body Shoppe for the duration of the program with additional membership discounts available upon completion! For further details, please connect with the front desk staff at The Body Shoppe. At The Wellness Weigh, our staff is here to offer you exceptional support and encouragement on your journey to better health. Whether you’re managing a chronic condition, looking to prevent health issues, or just wanting to enhance your overall wellness, we’re excited to help you every step of the way! Our vision is to uplift the mind, body, and spirit of every participant. Join us for a journey toward wellness!

01/29/2026

✨ Now Accepting New Personal Training Clients ✨

I currently have limited morning and afternoon personal training spots available at The Body Shoppe.

Personal training with me is:
• Supportive (no intimidation)
• Strength-focused and confidence-building
• Customized to you — your goals, your body, your season of life

Whether you’re:
✔️ New to lifting
✔️ Coming back after a break
✔️ Wanting accountability and structure
✔️ Ready to feel stronger, not just “burn calories”

This is where we start — together.

📩 Message me or comment “TRAIN” and I’ll reach out with details.

— Jacy
The Wellness Weigh

01/28/2026

✨ Let’s Talk Carbs (Yes, You Need Them) ✨

Carbohydrates get a bad rap — but the truth is, carbs are not the problem.
Unbalanced carbs are.

Carbs are your body’s preferred energy source, especially for:
• workouts
• brain function
• thyroid health
• hormone balance

When carbs are removed entirely, the body adapts — but often at a cost:
low energy, poor workouts, stalled fat loss, disrupted hormones, and increased cravings.

At The Wellness Weigh, we don’t fear carbs — we coach how to use them well.

✔️ Pair carbs with protein
✔️ Choose fiber-rich sources most often
✔️ Time carbs around activity
✔️ Individualize based on goals, hormones, and lifestyle

Think:
• fruit + Greek yogurt
• rice or potatoes + lean protein
• oats with protein + healthy fats
• veggies at every meal

No extremes.
No “good” vs “bad” foods.
Just smart, sustainable nutrition that works with your body — not against it.

📩 Interested in learning how to balance carbs for YOUR body?
1:1 nutrition coaching spots are open — message me or comment CARBS ⬇️

01/27/2026

1-on-1 Nutrition Coaching

If you’re tired of guessing…
If you want a plan that actually fits your body, your schedule, and your life…
That’s exactly what 1-on-1 nutrition coaching is for.

This is personalized support, not a generic meal plan.

With 1-on-1 coaching, we work on:
✔️ Clear calorie + protein targets
✔️ Building balanced meals you enjoy
✔️ Blood sugar stability + energy levels
✔️ Breaking the all-or-nothing mindset
✔️ Sustainable fat loss + muscle support
✔️ Accountability and real-time adjustments

No extremes.
No cutting entire food groups.
No “start over Monday” mentality.

Just education, structure, and support — tailored to you.

📩 Message me “NUTRITION” to learn more about 1-on-1 coaching options.

01/25/2026

❄️ Weather Update – Wellness Weigh ❄️

Due to the snowstorm and road conditions, tomorrow’s Wellness Weigh class from 10:00–12:00 PM is canceled for everyone’s safety.

✅ The 5:15 PM workout class is still ON and will run as scheduled.

Please continue to use caution when traveling, and keep an eye on your messages in case anything changes. Hope to see many of you tomorrow evening!

— Jacy

01/22/2026

Personal training isn’t about going harder — it’s about going smarter.

So many people think personal training means
being yelled at, crushed by workouts, or feeling behind.

That’s not it. At all.

Personal training is about:
• Having a plan instead of guessing
• Training in a way that matches your body, age, injuries, and stress
• Learning proper form so you don’t hurt yourself
• Building strength and confidence — not burnout
• Knowing you’re doing the right things, not just more things

You don’t need extreme workouts.
You don’t need perfect motivation.
You don’t need to be in shape before you start.

You need structure. Support. Consistency.
And sometimes, someone in your corner.

If you’ve been doing “all the things” but still feel stuck, overwhelmed, or unsure — personal training might be the missing piece. Not more willpower.

📍Personal Training available at The Body Shoppe
💬 Message me if you want to talk through what would actually make sense for you

01/21/2026

Protein is NOT just about muscles.
It’s about metabolism, blood sugar, hormones, and aging well.

In The Wellness Weigh, we spend a lot of time on protein because most people are under-eating it, especially as they get older.

Protein helps:
• Preserve and build lean muscle
• Keep blood sugar stable
• Reduce cravings and mindless snacking
• Support metabolism and fat loss
• Maintain strength, bone health, and independence as we age

And no—more protein does not mean living on shakes and chicken breast.

We focus on:
• High-quality protein sources
• Proper portions (not guessing)
• Spreading protein throughout the day
• Pairing protein with carbs and fats for better blood sugar control

This is the difference between eating less and eating smarter.

If you’ve ever said:
“I eat healthy but I’m still tired, hungry, or stuck”
— protein is usually part of the missing link.

That’s exactly what we teach inside The Wellness Weigh.

👉 Comment PROTEIN or DM me to learn more about the upcoming session.

01/19/2026

Blood sugar balance isn’t just about diabetes.

It impacts:
• Energy levels
• Cravings & emotional eating
• Hormones
• Fat loss or fat storage
• Brain fog & mood
• That 2–4pm crash

If you feel like you’re “doing everything right” but still:
– constantly tired
– craving sugar or carbs
– struggling to lose weight
– feeling inflamed or foggy

There’s a good chance your blood sugar isn’t as stable as you think.

Inside The Wellness Weigh, we teach simple, realistic strategies to support blood sugar through:
✔️ balanced meals
✔️ adequate protein
✔️ smarter carb timing
✔️ movement that supports (not spikes) blood sugar

And if you want personalized support, I’m currently taking 1:1 nutrition coaching clients.

We go deeper than generic plans:
• personalized calories & macros
• blood sugar–friendly meal structure
• real-life routines that fit YOU
• ongoing support & accountability

Spots are limited.

Comment “BALANCE” or send me a message to get started.

— Jacy
Certified Nutritionist | The Wellness Weigh

01/15/2026

🌟 JANUARY RESET — ONLY 3 SPOTS LEFT 🌟

If you’ve been saying “I just need to get back on track” — this is your sign.

My January Reset session is a 1:1 clarity appointment to help you:
✔️ Understand your body with an InBody scan
✔️ Set realistic goals based on data
✔️ Get direction on nutrition, training, or The Wellness Weigh

No pressure. No extremes. Just clarity and a plan.

📅 Valid through January
💲 $40 (limited spots)
🔒 Only 3 spots remaining

Message me or stop by The Body Shoppe to claim one.

01/12/2026

🚨 TODAY IS THE DAY 🚨

January Strong Start kicks off TODAY!
If you’ve been on the fence… this is your sign.

This is your chance to reset your habits, rebuild consistency, and stop starting over every Monday.

✔️ Nutrition made simple
✔️ Strength + movement guidance
✔️ Accountability & support
✔️ BRAND NEW revamped Wellness Weigh content for 2026

Last-minute sign ups are open TODAY ONLY.
Message me or comment STRONG START to jump in.

01/11/2026

✨ WELLNESS WEIGH — MEAL PREP SUNDAY ✨

Meal prep isn’t about restriction or eating the same meals on repeat — it’s about making healthy choices easier during a busy week.

This week’s prep focused on high-protein, balanced meals using real, nourishing foods to support energy, blood sugar balance, and sustainable fat loss 💪

🍽️ Other items we prepped this week:
✔️ High-protein egg bake for quick, grab-and-go breakfasts
✔️ Cottage cheese ground turkey spaghetti — comfort food with a protein boost
✔️ High-protein chia seed pudding for an easy snack or dessert
✔️ Lean ground beef burgers ready for simple, satisfying burger bowls

Having these options ready removes the stress of “what’s for dinner,” helps hit protein goals with ease, and keeps nutrition consistent — even on the busiest days.

This is exactly how we approach nutrition inside The Wellness Weigh:
✔️ Simple
✔️ Sustainable
✔️ Education-based
✔️ Led by a Certified Nutritionist

📩 Message us to learn more about joining the next Wellness Weigh session
💛 Consistency over perfection — always

01/11/2026

☁️ Meal Prep Sunday recipe number 2 Hubby’s pick Justin Keef : French Toast Cloud ☁️
Light, fluffy, and packed with protein — this is one of those meal prep recipes that feels indulgent but supports your goals.

🥣 French Toast Cloud Recipe

Ingredients:
• 2 cups vanilla Greek yogurt
• 5 eggs
• 1 tsp vanilla extract
• 1–2 tsp cinnamon (to taste)
• 5 tbsp cornstarch

Instructions:
1. Preheat oven to 350°F.
2. Whisk all ingredients together until smooth.
3. Pour into a greased baking dish.
4. Bake for 60 minutes, until set and lightly golden on top.
5. Let cool slightly before slicing — it will firm up as it cools.

✨ Why this works:
High protein ✔️
Blood-sugar friendly ✔️
Great for grab-and-go breakfasts ✔️

Top with fresh berries, a drizzle of maple syrup, or enjoy it as-is.
Meal prep made simple at The Wellness Weigh 💪☁️

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1138 West McCord Street
Centralia, IL
62801

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