Wondrous Renewal

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Tallahassee, FL
Wondrous Renewal

Sustainable transformation rooted in science + soul.
⬇️ Begin your renewal This is sustainable transformation rooted in science and soul. No extremes.

Coach Jessie 💙
I help driven adults understand their hormones and metabolism
so they can align their habits with real life
and rediscover steady energy, strength, and self-trust. Wondrous Renewal Wellness provides functional nutrition and metabolism coaching for driven adults seeking sustainable, real-life results. I specialize in hormone health, metabolism support, strength training, and lifestyle alignment. I work with adults navigating perimenopause, midlife hormone shifts, digestive issues, metabolic slowdowns, weight loss resistance, and stalled progress. Through personalized nutrition, strength programming, and mindset work, I guide clients to understand their hormones and metabolism so they can align their habits with their season of life and rediscover steady energy, confidence, and self-trust. No quick fixes. Just evidence-informed strategy designed for real life. In addition to coaching, I offer therapeutic massage services in Birmingham, Alabama and virtual acne consultations rooted in functional nutrition, hormone balance, and digestive health. If you are looking for hormone and metabolism coaching that integrates strength, digestive health, weight loss support, and long-term wellness, you are in the right place. 💙

01/28/2026

Growth requires effort and intention.

This has been coming up a lot in member check-ins lately:
That tension between needing to push
and needing to respect capacity.

Here’s the truth we keep landing on together:
discomfort is part of growth, but it works best when it’s supported.

I’ve been in this season too.
After a period of training consistently 3 days a week to heal and rebuild,
I’m intentionally pushing again with heavier lifts, & more sessions because I made space for it first.

That meant:
• prioritizing sleep
• fueling to support the work
• setting clearer boundaries with my time and energy

Capacity isn’t a place to stay stuck.
It’s something you can build so effort actually leads somewhere.

This is the work we’re doing quietly, steadily, and on purpose. 💙

12/26/2025

Wishing all a Merry Christmas! 🎄

12/17/2025

This is one of my favorite kinds of transformations to share.

Sherri has gone from a size 𝟲–8 𝘁𝗼 𝗮 𝟮–4 while her weight has stayed relatively stable. A clear example of body recomposition built through strength training, aligned nutrition, and consistency.

That didn’t come from eating less or pushing harder.

It came from:
• Increasing calories to support her lifts
• Reducing processed foods
• Making targeted tweaks to support digestion
• And staying consistent with programming she actually enjoys

This is the most consistent she’s ever been and it shows not just in how her clothes fit, but in how strong and capable she feels.

David’s journey followed naturally.
He started with training, got stronger, noticed his shoulder feeling better — and then chose to bring nutrition into the mix when it felt like the right next step.

Now he’s:
• Lifting stronger
• Training without constant shoulder pain
• Experiencing better digestion
• Relying less on energy drinks to get through the day

No extremes. No pressure.
Just better awareness, better support, and habits that fit real life.

𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 — 𝗯𝘂𝗶𝗹𝘁 𝗳𝗼𝗿 𝗿𝗲𝗮𝗹 𝗹𝗶𝗳𝗲.

If you’ve been consistent but feel like something still isn’t clicking, it might not be about doing more — it might be about doing what actually fits.

12/13/2025

Consistency gets easier when your habits don’t feel punishing.
Small wins, gentle structure, and a little play go a long way, especially in midlife when stress, hormones, and real life are already full.

Whether it’s journaling, movement, hydration, or food choices, the goal isn’t a perfect streak; it’s building habits that actually support your nervous system, metabolism, and energy.

If you like gamifying habits, tell me:
What’s your favorite way to track or celebrate consistency?

(And if you want on my newsletter, just send me a DM 💙)

12/11/2025

Winter can feel heavier for so many of us — and there’s a real physiological reason behind it.
Less sunlight = a disrupted circadian rhythm, lower mood, harder mornings, more cravings, and that “off” feeling that’s tough to put into words.

And here’s something surprising:
Research has actually shown that 𝗽𝗲𝗼𝗽𝗹𝗲 𝘄𝗵𝗼 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁𝗹𝘆 𝗮𝘃𝗼𝗶𝗱 𝘀𝘂𝗻𝗹𝗶𝗴𝗵𝘁 𝗵𝗮𝘃𝗲 𝗺𝗼𝗿𝘁𝗮𝗹𝗶𝘁𝘆 𝗿𝗮𝘁𝗲𝘀 𝘀𝗶𝗺𝗶𝗹𝗮𝗿 𝘁𝗼 𝗽𝗲𝗼𝗽𝗹𝗲 𝘄𝗵𝗼 𝘀𝗺𝗼𝗸𝗲.
Not because sunlight is magic… but because our biology depends on regular light exposure to regulate everything from mood to energy to metabolic health.

I’ve been talking recently about getting outside for walks, even though I absolutely hate the cold. Those few minutes outside? They help anchor my mood, my energy, my sleep, my appetite… all the things that tend to drift this time of year.

It’s one of my own 𝗱𝗮𝗶𝗹𝘆 𝗱𝗲𝗽𝗼𝘀𝗶𝘁𝘀 — the small, doable actions (I’ve been emailing about) that stack up into real momentum.

Not perfection. Not forcing yourself into extreme routines.
Just tiny, supportive choices that remind your body, “I’m here. I’m taking care of you.”

If winter hits you harder than you expect, you’re not alone.
This season asks a little more from us, but small habits truly make a meaningful difference. 💙

If you’re out here doing the “winter layer shuffle” like me just to get a 10-minute walk in… you’re my people. 😂

Struggling with winter energy?
DM me and I’ll help you choose a few daily deposits that don’t require looking like you’re trekking through the Arctic. 💙

𝘛𝘩𝘦𝘴𝘦 𝘴𝘩𝘪𝘧𝘵𝘴 𝘢𝘳𝘦 𝘦𝘴𝘱𝘦𝘤𝘪𝘢𝘭𝘭𝘺 𝘤𝘰𝘮𝘮𝘰𝘯 𝘸𝘪𝘵𝘩 𝘚𝘦𝘢𝘴𝘰𝘯𝘢𝘭 𝘈𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦 𝘋𝘪𝘴𝘰𝘳𝘥𝘦𝘳 (𝘚𝘈𝘋) 𝘢𝘯𝘥 𝘵𝘩𝘦 “w𝘪𝘯𝘵𝘦𝘳 𝘣𝘭𝘶𝘦𝘴.” 𝘚𝘮𝘢𝘭𝘭 𝘤𝘩𝘢𝘯𝘨𝘦𝘴 𝘪𝘯 𝘭𝘪𝘨𝘩𝘵 𝘦𝘹𝘱𝘰𝘴𝘶𝘳𝘦 𝘢𝘯𝘥 𝘤𝘪𝘳𝘤𝘢𝘥𝘪𝘢𝘯 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘳𝘦𝘢𝘭𝘭𝘺 𝘥𝘰 𝘩𝘦𝘭𝘱 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘮𝘰𝘳𝘦 𝘭𝘪𝘬𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧.

12/01/2025

We hear all the time that our body keeps score of stress…
but it also keeps score of the good we do for it.

Those tiny “daily deposits”, the simple habits that support your hormones, metabolism, energy, and mood.
The things that don’t feel big at all in the moment…but stack up in real, sustainable ways.

And as we wrap up the year, here’s your reminder:
you don’t need a Monday, January 1st, or a perfect plan.
It’s not too early, and it’s definitely not too late to start supporting your body in this season. 💙

What’s one small deposit you’re making today?

11/20/2025

𝗣𝗖𝗢𝗦 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗶𝘀𝗻’𝘁 𝗮𝗯𝗼𝘂𝘁 𝗽𝘂𝘀𝗵𝗶𝗻𝗴 𝗵𝗮𝗿𝗱𝗲𝗿, 𝗶𝘁’𝘀 𝗮𝗯𝗼𝘂𝘁 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗶𝘀 𝘁𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝘁𝗲𝗹𝗹 𝘆𝗼𝘂.

And progress with PCOS can look different for everyone: clearer symptoms, steadier energy, fewer cravings, hormonal shifts, better digestion, or changes in body composition.

Many people with PCOS are navigating changes in 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝗿𝗲𝘀𝗽𝗼𝗻𝘀𝗲, 𝗯𝗹𝗼𝗼𝗱-𝘀𝘂𝗴𝗮𝗿 𝗯𝗮𝗹𝗮𝗻𝗰𝗲, 𝘀𝘁𝗿𝗲𝘀𝘀 𝗹𝗼𝗮𝗱, 𝗱𝗶𝗴𝗲𝘀𝘁𝗶𝗼𝗻, 𝗮𝗻𝗱 𝗶𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 — and those shifts can influence how your metabolism responds to food, movement, and daily habits.
That doesn’t mean you’re doing anything wrong. It means your body has its own story.

When you start noticing patterns in your 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀, 𝗰𝗿𝗮𝘃𝗶𝗻𝗴𝘀, 𝗯𝗹𝗼𝗮𝘁𝗶𝗻𝗴, 𝗰𝘆𝗰𝗹𝗲 𝗰𝗵𝗮𝗻𝗴𝗲𝘀, 𝗲𝗻𝗲𝗿𝗴𝘆, 𝗺𝗼𝗼𝗱, 𝗮𝗻𝗱 𝗯𝗶𝗼𝗳𝗲𝗲𝗱𝗯𝗮𝗰𝗸, you begin to see what your physiology needs to feel supported.
Awareness creates clarity — and clarity makes it easier to choose an approach that actually works with your body.

You’re not stuck. You may just need to 𝗿𝗲𝗮𝗹𝗶𝗴𝗻 𝘁𝗵𝗲 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵 so it supports your unique physiology. 💙

If you want help making sense of your symptoms, labs, or biofeedback, I’m here to help you connect the dots.

11/06/2025

Supplements aren’t the solution — they’re a supporting role.

I’m not anti-supplement.
I take them myself and recommend them when it makes sense.

But nothing irks me more than seeing a doctor, coach, influencer, or Sally next door promising that one (or 15!) magic supplement(s) will fix everything.

Nope. That’s not how this works.

If you’re not addressing the habits, stress, sleep, and nutrition patterns that got you here in the first place, you’re just throwing money at symptoms.

Supplements should support a strategic, individualized plan that looks at your whole picture: lifestyle, workload, stress, recovery, nutrition, and labs.

Use them as tools, not crutches.

10/22/2025

Imagine tracking every macro, doing all the “right” things, and still feeling stuck, frustrated and losing yourself.

That’s exactly how one of my members felt when she joined coaching earlier this year.

She was eating low calories, training consistently, but her body wasn’t responding and mentally, she was exhausted from the constant all-or-nothing cycle.

So instead of cutting more or pushing harder, we shifted the focus to awareness: stress, sleep, recovery, and fueling in a way that supported her body instead of fighting against it.

Now, she feels calmer and more confident around food. She’s no longer chasing perfection. She’s fueling her body with intention, managing stress, and moving through life with balance and ease.

This is what happens when you stop fighting your body and start supporting it. 💙

✨ Ready to find your balance?
DM me BALANCE to learn more.

10/17/2025

Seasons in training and nutrition matter and sometimes, life decides which one you’re in.

But you can still show up for yourself in ways that count.

Push where you can.
Rest where you need to.
Stay intentional.

That’s where real progress happens. 💙

10/16/2025

Some seasons, showing up looks different. 💙

Maybe your workouts are shorter, your weights lighter, or your energy’s going toward other big things in life.

That doesn’t mean you’re off track.
It means you’re adapting and that’s what keeps you consistent.

Progress doesn’t always look like more.
Sometimes it’s just staying in motion & keeping that same commitment to showing up.

💬 What does “showing up” look like for you right now?

08/06/2025

You know that feeling when you’re doing everything “right”...
But you're still exhausted, bloated, and not bouncing back like you used to?

It might be inflammation.
Slow-building, chronic and often overlooked.

Common signs include:
→ Fatigue (even with “enough” sleep)
→ Digestive issues or bloating
→ Sluggish recovery
→ Foggy thinking or irritability

You’re not broken and your body isn’t working against you.
It’s communicating. The question is: are you listening?

This month I’m diving deeper into inflammation.
Not because it’s always the root cause, but because it’s often part of the puzzle.
Even habits we consider “healthy” can contribute to inflammation if the body is under constant stress.

I’ll help you spot the signs, know what to look for, and make adjustments that support your body without flipping your life upside down.

📌 Save this post + follow along for real-life strategies that actually fit your body and your schedule. 💙

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Tallahassee, FL
35080

Website

http://go.wondrousrenewal.com/hormone/fb, http://go.wondrousrenewal.com/apply, https://birminghamwellnessmassage.com/hoo

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