Train with Jane: Personal Trainer

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San Marcos, CA
Train with Jane: Personal Trainer

I am an ACE and AEA certified Personal Trainer and certified PN Nutrition Coach, Sleep Coach and Health Coach. Welcome! You don’t need more information. Period.

I am a Total Transformation coach who helps you become the whole person you want to be. You are already drowning in the information you have. You need to implement what you already know, and you need help figuring out where to start and how to do this. You need better questions. You need someone to hold up a mirror. You need someone to celebrate (and point out) your successes. You need a coach AND a mentor. You need someone to do for you what you are busy doing for others. (Kids, employees, co-workers... the list goes on!)

You come to me for clarity. For transformation. For change that sticks. I help busy women become the kind of person they actually want to be — sharp, self-aware, and grounded in the real messy business of living life to the fullest.. I offer the kind of coaching that gets you thinking differently. When you work with me, you will feel physically and mentally strong, capable of taking on any challenge without worrying that your energy level or body weight will get in the way of your goals. I provide on-line training for busy women who need to build health & fitness into their life, without it taking over. This is a daily, comprehensive program designed to take the guess work out of your health & fitness journey, offering accountability and guiding you to a state of complete wellness

We will consider the multi-dimensional thriving of you as a whole person in your whole life. Not just body fat percentage and blood work, but also factors like how you think, feel, live, connect to others and how you connect to yourself. Included in my programs are strength workouts, conditioning workouts, mobility workouts and guided rest & recovery days. There are daily accountability nutrition check-ins. Every calendar day will be right at your finger tips for easy access anywhere, any time. I am an ACE Certified Personal Trainer for 20 years, a certified master TRX trainer, a Precision Nutrition certified coach, an AEA certified teacher and Masters Swim Coach, and a PN Certified Sleep Coach. I am a former professional athlete, who has been a coach and mentor for most of my life. As a seasoned professional, I know what works and what doesn't work enabling me to guide you through the quagmire of (mis)information out there and coaching you with science based knowledge and experience. Weight training and good nutrition are for everyone. Strength, power, and mobility. Proper engine fueling. Joyful daily movement. Physical confidence. These are some of the greatest gifts you can give yourself. They’ll help you live longer and better, feel and perform optimally, and as a bonus, help you walk tall and look fabulous well into old age.

11/09/2025

~RECIPE REPOST BY POPULAR DEMAND~ 😋

FIBER FIGHTS DEPRESSION
The link between fiber and mood may come down to your gut.

A high-fiber diet has been linked to a range of health benefits, including protective effects against heart disease, cancer and obesity. Now we can add lower rates of depression to the list, at least if the right gut bacteria are hanging around.

A study involving more than 5,800 women of various ages found that premenopausal women with higher intakes of dietary fiber were less likely to experience depression than premenopausal women with lower fiber intake. The same association was not found among postmenopausal women. The researchers, who reported their findings in Menopause, theorized that the difference between the groups may be due to estrogen levels affecting the balance of gut microorganisms in pre- and postmenopausal women.

The link between dietary fiber and mental health in women, and likely men as well, might be partially explained by gut-brain interactions: Positive changes in gut-microbiota composition brought on by higher fiber consumption could positively affect neurotransmission. Future research will need to determine whether estrogen depletion during menopause does indeed make the microbiome less responsive to a dietary change like eating more fiber—and, if so, how the effects can be ameliorated.

Interesting. While the study shows postmenopausal women are not as responsive as premenopausal women, eating more fiber as a multitude of benefits so keep on with your eating everything cauliflower.

I can't emphasize enough how much Penzeys sweet curry spice is the very best for this!! (all of their spices will make your life better!!)
https://www.penzeys.com/

11/08/2025

Fall is a great time to start a fitness program because you’re going to create good habits for the holiday season and the upcoming winter months.

Here are ways to start making the most of fall.

👉🏼 If you get started now, you will have your routine in place before the January onslaught starts. It can be daunting to walk into a gym as a newbie and see throngs of people. Working with me on my app now will have you a seasoned veteran by the time the resolution crowd rolls in. Or, if you prefer to workout at home, my check-ins will keep you accountable during the holidays with no public gym germs.

👉🏼 Take advantage of the weather. These months are a great time to exercise outdoors and enjoy cooler temperatures. It’s the perfect time to take your pup out for a hike!

👉🏼 Be an active TV watcher. Many people get geared up for fall premieres of their favorite television shows. If you’re going to sit down and watch hours of TV, stretching is perfect for TV time.

👉🏼 Integrate exercise into your life: park farther away from your destination; take stairs instead of elevators; take a walk during your lunch break.

👉🏼 Remember the 30-day rule. It takes a minimum of four weeks for the body to adapt to lifestyle changes, but more realistically 90 days.

👉🏼 Strive for the 3 Cs. Commitment, convenience, and consistency “the three Cs”; having all three will lead to a successful fitness program.

👉🏼 Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe. If walking or running during dark hours wear a reflective vest and carry a flashlight. When cycling, affix a light to your helmet or bike.

👉🏼 Dress in layers. When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you’ll feel overdressed.

👉🏼 Find your motivation. It’s important to first discover what your individual goals are, whether it’s losing weight, strengthening and toning, or preparing for a race or event.

11/07/2025

Building off of yesterday's post about beans...

It appears that eating vitamin K–rich foods like kale and other leafy greens more often is a recipe for longevity. A multiethnic study out of Tufts University found that older adults (ages 54–76) with low vitamin K levels were more likely to die within 13 years compared with those whose vitamin K levels were adequate. Why? Vitamin K is an essential nutrient that is important for several bodily functions, including maintaining healthy blood vessels. So even if you are part of the younger generation, it’s a good idea to get in the habit of eating for lasting health. Why not start with a bowl of this hearty vitamin K–rich stew!

1 T oil

1 yellow onion, chopped

1/2 t salt

8 oz chopped crimini
mushrooms

2 celery stalks, chopped

2 medium carrots, chopped

2 garlic cloves, minced

2 T tomato paste

2 t dried thyme

1/2 t red chili flakes

1/4 t black pepper

1 (14 oz) can diced tomatoes

6 C vegetable broth

1/2 C quinoa

1 (14 oz) can cannellini beans, drained and rinsed

5 cups torn kale leaves

2 T red wine vinegar

1 C parsley

Heat oil in a large saucepan over medium heat. Add onion and salt; heat 6 minutes or until onion is soft and darkened. Add mushrooms, celery, carrot and garlic to pan; heat 3 minutes. Stir in tomato paste, dried thyme, chili flakes and black pepper; heat 30 seconds. Add broth, tomatoes and quinoa to pan and bring to a boil, lower heat to low and simmer, covered, for 15 minutes or until quinoa is tender. Stir in beans, kale and red vinegar; heat 1 minute. Ladle stew into serving bowls and serve garnished with parsley.

11/06/2025

Beans are nutritional powerhouses. Packed with protein, fiber, antioxidants, vitamins and minerals, they’re a staple in many diets worldwide. Eating beans can help lower cholesterol, maintain healthy blood sugar levels, fight cancer, promote digestive health and even help manage weight. (and save $$!)

Beans are also a great source of B vitamins, which help keep your brain and nervous system healthy. The exact nutrient profile depends on the specific bean, but in general, they’re good sources of:
Copper
Folate
Iron
Magnesium
Manganese
Potassium
Thiamine
Zinc

Eating more fiber is an excellent way to improve digestion — and your overall health. Beans contain key substances that benefit your gastrointestinal (GI) tract and digestion:
Insoluble fiber helps prevent constipation.
Soluble fiber feeds the good bacteria in your gut microbiome, helping you digest food and absorb nutrients better.
Resistant starch also provides food for your microbiome when it gets broken down by bacteria in your colon.

Beans help to stabilizes blood sugar.
You may think of high blood glucose (sugar) as something only people with diabetes need to worry about. But even people who don’t have diabetes benefit from avoiding blood sugar spikes — and the inevitable, unpleasant crashes that follow.

Beans can also aid weight loss.
A review of 21 clinical trials concluded that eating beans and other legumes daily resulted in weight loss, even without trying to restrict calories. The same review also concluded that eating beans can reduce body fat. In another study, participants who ate beans on a calorie-reduced diet for six weeks lost more inches from their waist than those who followed the same calorie restriction without beans.

Beans are a powerful part of a heart-healthy diet. The potassium in beans helps you maintain healthy blood pressure. The soluble fiber in beans binds around bile in our guts and removes it with the body’s waste. Bile is composed of cholesterol, therefore aiding in the elimination of cholesterol. For every 1 gram of soluble fiber, you can lower your cholesterol by 1%.

11/05/2025

Do you want to do more of the stuff on your bucket list before you kick the bucket???

If you were to list the top 3 sights you would like to visit (and not from the car window!) what would they be?
(In this game money is no object!)
1.________________
2.________________
3.________________

Now, what would you need to change, if anything, to be able to do them?
Most of us need better endurance, good balance, stronger muscles, and maybe be a bit leaner.

Quit dreaming and start doing.

Do you need help getting started? Let's go!

11/04/2025

University of Maryland researchers found that healthy adults ages 55–85 did better on a memory task just after a moderate exercise session than they did after resting.

Measurements of brain activity showed significantly more activation in memory-related areas of the brain immediately following physical activity.

Just like a muscle adapts to repeated use, single sessions of exercise may flex cognitive neural networks in ways that promote adaptations over time and lead to increased network integrity and function and allow more efficient access to memories.

This means that as you age, you might want to workout before you study to take that pesky old-age driving test! 😂

11/03/2025

How to Participate in World Kindness Day 2025?

Participating in World Kindness Day is a simple yet impactful way to make a positive difference in the world. This year we need it more than ever!

Here are ways to get involved:

👉🏼 Perform Acts of Kindness: Throughout the day, consciously perform acts of kindness, such as helping a neighbor or donating to a food bank.

👉🏼 Spread Positivity: Share uplifting and positive messages on social media to inspire others to be kind and compassionate.

👉🏼 Volunteer: Offer your time to volunteer for a local charity or nonprofit organization that aligns with your values.

👉🏼 Donate: Make a donation to a charitable cause that you believe in, whether it’s for humanitarian aid, education, or healthcare.

👉🏼 Teach Kindness: Educate children and young people about the importance of kindness and empathy through storytelling or classroom activities.

👉🏼 Random Acts of Kindness: Invite a friend who is struggling to go for a walk or workout as we know what a mood booster that is! 😉

👉🏼 Don't forget to be kind to yourself as well.

11/02/2025

Bad news...You have a cold. 🤧
Should you continue to work out or take some time off?

It really depends on what the illness is and the severity of the illness. It’s acceptable to exercise if you have a sniffle, but anything worse than that, it’s probably best not to exercise.

Certainly, exercising when you have a fever should be avoided. When you exercise, you raise your body’s temperature. If you already have a high temperature and you raise it further, you can make yourself even more ill. In adults, a fever is considered to be anything above 38C (100.4F)

A rule-of-thumb about when it is or isn’t OK to exercise is called the “neck check”. If the symptoms are above the neck – a head-cold, say – it’s OK to exercise. Anything below the neck, such as bronchitis, tightness in your chest or muscle or stomach pains, it’s not OK to exercise.

When you are under the weather, it is best to go easy. Avoid heavy weights and do shorter, easier aerobic activity. (A short run or spin can make you feel a little better as it opens the airways and gets those endorphins working). However, over-doing it may make your illness worse as intense exercise temporarily lowers your immune response.

The good news is, the fitter you are the quicker you are likely to recover from minor infectious illnesses, such as colds and infected throats. When you exercise, you suppress your immune system for a short while, but it then recovers and adapts to be better than it was before.

If you decide to exercise when you’re spewing germs, you might want to do it solo, at home or in a park. If you exercise in a gym, you are likely to pass your ailment on to those around you. Wiping down the equipment with a towel after you’ve used it is not going to eradicate all traces of your virus or bacteria.

Here's the really good news: With my online platforms you can workout at home anytime you are feeling less than healthy.

11/01/2025

You’re in your 50s or 60s, getting close to retirement, and you’re at an inflection point:

With every passing year, you’re losing muscle and replacing it with fat.

Your rising body-fat percentage increases your risk for high blood pressure, cardiovascular disease, and type 2 diabetes.

You’ve heard three seemingly contradictory stories about how to get leaner.

The first story, “eat less, move more”

The second story, “abs are made in the kitchen"

The final story, “lift weights to lose weight”

Which of the three stories, if any, offers the best way for someone near retirement age to improve their body composition—to lose fat and gain muscle, or at least preserve the lean mass they already have?

A recent research review offers some answers.

► “Eat less, move more”
Calorie restriction combined with any type of exercise was most effective for reducing body-fat percentage. It worked even better with a high-protein diet.

► “Abs are made in the kitchen”
Calorie restriction plus high protein was most effective for pure fat loss. It was also one of the best ways to reduce body-fat percentage, waist circumference, and BMI.

On the other hand, cutting calories without any exercise was associated with muscle loss.

Losing muscle has obvious downsides at any age, but it’s especially risky for older adults. Less muscle usually means lower strength, which in turn means a shorter path to disability and loss of independence.

It also makes someone more likely to regain the weight they lost on the calorie-restricted diet, only this time with more fat and less lean mass.

That’s the worst-case scenario: They not only fail to maintain their new, lower weight, they end up with a higher body-fat percentage than they started with.

► “Lift weights to lose weight”
As a stand-alone intervention for fat loss, resistance training wasn’t especially effective for older adults.
BUT when you combine resistance training with a reduced-calorie protein forward diet?
That’s the winner.

10/31/2025

Story Time:

A little over a year ago, I met a woman at a party who was related to a couple of my clients. She told me that she really needed to do something as she was completely out of shape (her words) and struggling with type II diabetes.

I invited her to come talk with me and create a plan to get her health back. I never heard from her. I asked her relatives about her and they told me she was scared....thought that she would not be able to "hang."

I kept asking after her and I kept getting the same response...she was scared of me because sometimes her sister-in-law, brother and niece would complain that "Jane kicked our butts" and they are very fit.

Fast forward to a month ago.
She finally made the call and more importantly the commitment to do something for herself.

After just one month of diligently adhering to the nutrition plan we planned together and exercising three times a week with workouts at her level, she has already been able to eliminate one of her diabetes medicines (with her doc's ok!!) along with the long list of side effects. Her stamina and strength have increased and she says she feels better than she has in years.

Her only regret?
That she didn't start a year ago.

Note: This is from a few years ago and I'm pleased to share that she is still staying healthy and living her best life!

Now, what about you? No matter what you have planned for your life, you will want to be strong & lean and feeling your best, right? So quit wasting time and get started. With my online platforms I can now coach you no matter where you live.

10/30/2025

I have seen many snippets of this episode and I encourage you to watch it.

Then, after you say to yourself, "Oh! Trainer Jane has been saying this stuff for YEARS!!" I want you to message me so I can help you get started or keep you going!

Address

San Marcos, CA

Telephone

+17608039898

Website

https://www.trainerize.me/profile/trainwithjane2/Jane.Stimmel

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