Train with Jane: Personal Trainer

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.

You’re tracking your eating and exercise meticulously but not seeing results. Has your metabolism slowed to a crawl? Are...
05/01/2026

You’re tracking your eating and exercise meticulously but not seeing results. Has your metabolism slowed to a crawl? Are your hormones off? Is it really possible to GAIN weight from eating too LITTLE? Here’s what’s really going on—and how to solve it.

Truth: Thermodynamics don’t lie.

You’ve probably heard the phrase—the laws of thermodynamics—before. Or maybe you’ve heard it as energy balance. Or “calories in, calories out.”

Let’s break down what it actually means.

Thermodynamics is a way to express how energy is used and changed. Put simply, we take in energy in the form of food, and we expend energy through activities like:
basic metabolic functions (breathing, circulating blood, etc.)
movement (daily-life activity, purposeful exercise, etc.)
producing heat (also called thermogenesis)
digestion and excretion

And, the truth is…
Energy balance (calories in, calories out) does determine bodyweight.

If we absorb more energy than we expend, we gain weight.
If we absorb less energy than we expend, we lose weight.
This has been tested over and over again by researchers, in many settings.
It’s as close as we can get to scientific fact.

Sure, there are many factors that influence either side of this seemingly simple equation, which can make things feel a little confusing:
However, humans do not defy the laws of thermodynamics.

But what about unexplained weight changes? That time you ate a big dinner and woke up lighter? When you feel like you’re “doing everything right” but you’re not losing weight?
Nope, even if we think we’re defying energy in vs. energy out, we’re not.

And what about hormones?
While hormones may influence the proportions of lean mass and fat mass you gain or lose, they still don’t invalidate the energy balance equation.
Yet, it is easy to understand why folks get confused about this.

Stay tuned tomorrow for more about hormones and other factors.

Sometimes it can be so hard to find any motivation to move.Taking that first step seems next to impossible, let alone do...
04/30/2026

Sometimes it can be so hard to find any motivation to move.

Taking that first step seems next to impossible, let alone doing "enough" to make a dent.

Try this strategy: Make a deal with yourself that you will do something for 10 minutes. A walk, the workout I provided you, a yoga video, anything. Then, if it still sucks, stop. I cannot tell you how often I use this method to get going. About 95% of the time, I do my whole workout. Sometimes I don't and that's ok.

The worst outcome is you at least moved for 10 minutes. The best thing might be you keep going for 20 or 30 minutes.

The key is to not let your inner spud grow roots! 🤣

Here’s an uncomfortable truth:If everyone focused on just nailing the “boring basics” and avoided the flash, sizzle, and...
04/29/2026

Here’s an uncomfortable truth:
If everyone focused on just nailing the “boring basics” and avoided the flash, sizzle, and pricey newest “hack”, everyone would see results.

Yet people still search for hacks, shortcuts, icy baths, and sweaty saunas in a misguided attempt to “trick” the body into expediting progress… or to avoid the daily grind of the boring basics.
These “extras”—whether they work or are merely smoke and mirrors, are just the icing on the cake.

But without the cake, icing is just a sugar coating.

So here is the cake recipe:
Sleep
Lift weights
Daily movement
Eat mostly protein, veggies, & fruits
Eat slowly
Stop eating before you are full
Practice stress management
Do fun things

Don’t get caught up in the latest buzz that is designed to separate you from your $$. Notice that the basics are mostly free.

You might need to learn how to do some of the basics, but once you do, you have the recipe for the rest of your life.

Success doesn't come overnight. It takes a long time of consistent work to reach your goals. Don't be fooled by the shortcuts. Stick to the basics and never give up. 💪

Before you give up on your exercise program, know that new research suggests the decision may put more than your fitness...
04/28/2026

Before you give up on your exercise program, know that new research suggests the decision may put more than your fitness at risk.

It might also make you vulnerable to depression, according to a review of studies. The research included adults who stopped exercising after doing at least 30 minutes of exercise, three times a week, for a minimum of three months.

In some cases, ceasing this amount of exercise induced significant increases in depressive symptoms after just three days. Other studies showed that people's depressive symptoms increased after the first one or two weeks, which is still quite soon after stopping their exercise.

Interestingly, the depressive symptoms that developed after people stopped exercising occurred without the typical biological markers commonly involved with depressive symptoms.

While a large number of studies have shown that regular exercise can reduce and treat depression, little attention has been paid to the reverse relationship. But the new study did not prove that stopping exercise actually caused depression, just that there was an association.

For now, it is important that people understand the potential impact on their mental well-being when they suddenly cease regular exercise.

If you have had an injury or illness, or have quit exercising for whatever reason, try to find a way back to it. Maybe phone a friend and use the buddy system.

Having a coach like me can really hep boost your motivation with daily checkins and accountability.

The very hardest part is making that first phone call! (Or DM)

I learned a new word: BezoarA bezoar refers to a collection of partially digested material that collects in the stomach....
04/27/2026

I learned a new word: Bezoar

A bezoar refers to a collection of partially digested material that collects in the stomach. Bezoars occur in both humans and animals. Sometimes the material is not digested at all and tightly packages itself in the digestive tract. This causes a blockage in the stomach or intestines. (If you win at your next Trivia Night, remember where you learned this!) 😂

What brought up this word in the course of my daily conversation, you ask?

I was talking about Coke & Pepsi and how corrosive they are. (They barely escaped having a “CORROSIVE” sign on the trucks that carry soda thanks to their lobbyist.)

I was talking about how they destroyed pipes under the soda machines in restaurants.

I was talking about how these colas destroy teeth. When you drink soda or another acidic beverage, the surfaces of your teeth begin to soften and dissolve immediately. And the scary thing is, the damage is irreversible. Tooth enamel isn't like skin or the soft tissues in your mouth, which can grow back after minor damage.

I hadn’t even got to the part of my rant where I talk about the lining of the stomach or the amount of sugar consumed when a client pipes up and tells me about bezoars.

Do you know what doctors & hospitals use to treat some of these bezoars, especially those caused by hair and other organic stuff? Coke & Pepsi.

Yes, this stuff is so effective of corroding & eliminating things in it’s path that it is actually used for good sometimes, lol!

Bottom line: Start transitioning to sodas with less acid & sugar and try to eliminate them as much as possible all together when you can.

INGREDIENTS1 ½ pounds pencil-thin asparagus (or substitute small or medium asparagus, split lengthwise)1 tablespoon vege...
04/26/2026

INGREDIENTS
1 ½ pounds pencil-thin asparagus (or substitute small or medium asparagus, split lengthwise)
1 tablespoon vegetable oil
Salt and pepper
3 garlic cloves, minced
1 tablespoon grated ginger
1 serrano or other fresh hot chile, finely chopped
A large handful of basil, mint and cilantro leaves

PREPARATION
Snap off and discard the tough bottoms of each asparagus spear. Cut the asparagus into 2-inch lengths
In a wok or cast-iron skillet, heat the oil until nearly smoking. Add the asparagus, season generously with salt and pepper and stir well, making sure the asparagus is coated and glistening with oil. Continue to stir-fry over high heat for about 1 minute, until the asparagus looks bright green and barely cooked. Add the garlic, ginger and chile and stir-fry for 30 seconds more.

Transfer to a serving platter and scatter leaves on top. Serve immediately. 😋

PS: Store your asparagus by cutting off the bottom bit and then place in a jar of water with a tsp of sugar. Yup...sugar. You're welcome.

Ingredients:1 lb large prawns, peeled, deveined, tail off1 ripe mango, peeled and diced (Buy it already diced at the gro...
04/25/2026

Ingredients:
1 lb large prawns, peeled, deveined, tail off
1 ripe mango, peeled and diced (Buy it already diced at the grocery store!)
1 ripe avocado, peeled and diced
Mixed salad greens (such as spinach, arugula, or lettuce)
1/4 cup chopped fresh cilantro (optional)
Salt and pepper to taste

For the lemon-lime vinaigrette:
1/4 cup extra virgin olive oil
2 tablespoons fresh lemon juice
2 tablespoons fresh lime juice
1 teaspoon honey or maple syrup (optional)
1 clove garlic, minced
Salt and pepper to taste

Instructions:
Start by preparing the lemon-lime vinaigrette. In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, fresh lime juice, minced garlic, honey or maple syrup (if using), salt, and pepper until well combined. Set aside.
Season the peeled and deveined prawns with salt and pepper.
Heat a grill pan or skillet over medium-high heat. Add a bit of oil to the pan, then add the seasoned prawns. Cook for 2-3 minutes on each side until they turn pink and opaque. Remove from heat and set aside.
In a large salad bowl, combine the mixed salad greens, diced mango, diced avocado, and chopped fresh cilantro (if using). Toss gently to combine.
Add the cooked prawns to the salad bowl.
Drizzle the lemon-lime vinaigrette over the salad and toss gently to coat everything evenly. 😋

The benefits of resistance exercise go far beyond the most obvious ones—increasing muscle size and strength (although th...
04/24/2026

The benefits of resistance exercise go far beyond the most obvious ones—increasing muscle size and strength (although those are hugely important).

A new study identifies several specific areas in which resistance training supports health and longevity:
👉🏻 Preventing falls: Strength training improves mobility in elderly people, which in turn lowers the risk of debilitating stumbles.

👉🏻 Staying sharp: Inactivity exacerbates age-related cognitive decline. Increasing physical activity of any type will help preserve brain power in older adults by improving blood flow to the brain and increasing BDNF (brain-derived neurotrophic factor), a protein that supports long-term memory and overall cognitive health.

👉🏻 Surviving cancer: Seniors with higher amounts of lean mass are more likely to survive a battle against cancer, with fewer surgical and treatment-related complications. They’re also less likely to have a recurrence.

👉🏻 Preserving metabolic health: Resistance training helps older adults stay lean and keep blood sugar in check.

👉🏻 Staying alive: A growing body of research shows that adults who work out once or twice a week, for a total of 60 to 120 minutes, have lower risk of death from any cause.

Some of these benefits can be achieved with any type of physical activity. Some are specific to resistance exercise. Others are optimized by a combination of strength and aerobic training.

Resistance training is one of the most effective ways to “slow” the aging process.
As you can see from the graphic, five of the eight health categories can be optimized with strength training, cardio work, or any combination.

Just one—cardiorespiratory function—requires aerobic exercise to move the needle in a meaningful way. Traditional endurance training and more intense intervals will both do the trick. You can mix and match in any way that works for you.

Two categories are exclusive to resistance training:
Building or maintaining strength
Preventing (slowing) sarcopenia by preserving muscle mass

Happy World Book day!I like to read, but finding time to sit and do it (without falling asleep) is tough for me.I find t...
04/23/2026

Happy World Book day!

I like to read, but finding time to sit and do it (without falling asleep) is tough for me.

I find that I can walk, hike, drive, clean house, and do my workout all while getting a bit smarter, or at least entertained.

So if you are torn between reading your book or getting some exercise, try a good audio book. I have over 900 in my library so I can probably suggest some good ones but I would love to hear what you are listening to as well.

Pictured here are the books I read from January through March.
My goal is a couple of books a week (100 in a year) with some leeway for watching the Olympics or French paperwork. 🤪

“Of all the paths you take in life, make sure a few of them are dirt.” — John Muir“Those who contemplate the beauty of t...
04/22/2026

“Of all the paths you take in life, make sure a few of them are dirt.” — John Muir

“Those who contemplate the beauty of the earth find reserves of strength that will endure as long as life lasts. There is something infinitely healing in the repeated refrains of nature — the assurance that dawn comes after night, and spring after winter.” ― Rachel Carson, Silent Spring

“The wealth of the nation is its air, water, soil, forests, minerals, rivers, lakes, oceans, scenic beauty, wildlife habitats, and biodiversity… that’s all there is.” — Ga***rd Nelson

The number one way to protect your knees and hips is to have strong glutes.Strengthening your glutes normalizes hip and...
04/13/2026



The number one way to protect your knees and hips is to have strong glutes.

Strengthening your glutes normalizes hip and thigh position, reduces the loading force on the knee joint and prevents the knees from caving in on each other when landing from a jump, squatting, or running.

The gluteus maximus is the primary hip extensor muscle, and also the largest of the three gluteals. Their biggest job is in keeping us upright and pushing our bodies forward. Strong glutes are important for proper pelvic alignment, propulsion during walking and running, and even standing on one leg.

Therefore, weak glutes can lead to knock knees, knee pain, ankle sprains and plantar fasciitis. When the glutes are functioning properly, they create a stable foundation for your upper body. Weak glutes cause this foundation to become shaky.

Plus, no one ever died from a butt cramp. (iykyk)🤣

I have an app and one of my programs on that app is called, "Just Tell Me What To Do". 😅

In this program are exercises designed to keep you moving in the right direction. My clients know how to work their glutes and are super strong.
Do they love working their glutes? No, no they do not. 😂
Are they happy afterwards? Yes, yes they are. 😁

Send a DM if you want to know more.

🔥 🍑

🏆 𝐀𝐖𝐀𝐑𝐃 𝐅𝐎𝐑 𝐌𝐎𝐒𝐓 𝐃𝐄𝐒𝐂𝐑𝐈𝐏𝐓𝐈𝐕𝐄 𝐖𝐎𝐑𝐃Kummerspeck (aka… grief bacon 😬)Let’s be honest…The world feels a little heavy right no...
04/12/2026

🏆 𝐀𝐖𝐀𝐑𝐃 𝐅𝐎𝐑 𝐌𝐎𝐒𝐓 𝐃𝐄𝐒𝐂𝐑𝐈𝐏𝐓𝐈𝐕𝐄 𝐖𝐎𝐑𝐃
Kummerspeck (aka… grief bacon 😬)

Let’s be honest…
The world feels a little heavy right now.
Global stuff. Constant news. High-level stress humming in the background.

And yeah… sometimes that shows up as:
🍿 extra snacking
🍫 “just one more”
🍝 comfort food on repeat

That’s a very human response. Not only are you helping yourself to cope in the moment, but subconsciously you might be prepping a bit. You know, adding a little bulk in case lean times are coming? Maybe like a bear before winter?
Here's a tip though: Prep in the pantry (or basement). It's much easier on your body. 😅

👉 You are allowed to self soothe.
The goal isn’t perfection… it’s not letting a moment turn into a spiral.

Here are some tips that might help:
✔ Pause before the second helping
✔ Add something helpful (protein, fiber, water) alongside the comfort food
✔ Take a 10–15 minute walk with your dog after eating (this one is magic for both mood + blood sugar)
✔ Ask yourself: “Do I need food… or do I need a break, a breath, or a distraction?”

Sometimes the answer is still food. And that’s okay because alcohol, drugs and overthrowing the government are frowned upon. 😂
Just don’t let “I had a moment” turn into “screw it, I might as well eat as much as I want."

We are all just humans living in a weird time… doing our best.
Eat the cookie.

Address

San Marcos, CA

Telephone

+17608039898

Website

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