Jess Wolter Coaching

Maybe it's NOT your long hrs at work, takeaways for dinner most nights or lack of exercise that's causing low energy levels???

What I would tell my past self when she was on the verge of giving up...

It's ok. Take a breath.

It may feel sh*tty in the moment, but that's totally normal.

You're not doing it for you right now, you're doing for future you.

That version of you, you think about all the time.

That you can clearly see looking back at you.

Who truly values herself and feels the best she's ever felt!

The version that shows up for herself consistently. Who keeps learning and growing.

The one who is taking courageous action and living the life she's always dreamt of.

And that requires you to get uncomfortable.

Remember, the things that are worth working towards will be challenging. That's where the growth happens.

That's where we learn what we're truly capable of.

It is tough, but you are tough as well.

Shake it out and go again.

You've got this!🙌😘

This first quarter has been a blast!

It feels like a gradual build up to something amazing and like it's just going to get better and better!✨

Yes, the start was slow which I'm totally ok with and yes, there's a few things that haven't quite gone to plan but I have made the most of what I have and I'm excited to see how I mould my next quarter!

Here's the breakdown 👇

Jan was chill, adventurous and heart warming.
🌸We had family down.
🌸Explored our new town, mountains and surroundings.
🌸I had a month of busy BTS work in my business.
🌸AND invested in my first ever Olympic lifting coach!

Feb was buuuuusy! Everyone was back in the swing of things!
🌸We had friends down for a long weekend.
🌸I had 3 new clients come on board!
🌸We supported family in the Kathmandu Coast to Coast multisport.
🌸I had a whole week to myself while my babe was out of town!
🌸Was a guest on Career Creators podcast!
🌸Climbed a mountain in the dark so I could see the sunrise.

March was fuuuuuuun! 🤸‍♀️
🌸I met new gal pals! (like, 12 of them 😂💁‍♀️),
🌸I supported Ben in his big 100km race and road tripped to Cromwell.
🌸I put the feelers out and organised my new Ladies Run Club and had 38 ladies register!😆
🌸I'm back into running regularly without any niggles!

What I've learnt from ALL of this is...

👉For something to come in fruition you need to talk about it, share it and take action on it!
👉Magical things happen when you're courageous enough to take action on them.
👉I like being on podcasts - who doesn't love to talk about what they're passionate about 😂
👉Commit to the goal and figure out the details later...it will all come into place.

What's one thing you're celebrating from your first quarter?

Why I stopped looking for validation through my physical appearance and started working on my relationship with myself instead.

I used to LOVE the positive comments on my weight loss or abs or legs or dress or lipstick.

It gave me even more reason to keep the weight off, keep putting my make up on and taking meticulous care in what I was going to wear.

But they were only short dopamine hits and didn't last long.

I felt pressure to look good ALL the time and it validated my (disordered) eating behaviours which lead to being under weight and plateauing in my strength goals.

I felt like I had to be on show all the time, trying to sit in the most flattering position and wearing heels all day even if my feet hurt.

I also took aaaaaaages to choose an outfit before going out which ended up just making me frustrated.

After some time I became tired, tight and streeeeessed out!

However, as I went through my own self development journey and sought support with my goals, I started learning that there was SO much more to me than just my appearance.

I started learning that I had far more to offer than just my appearance.

I started learning that my health and needs were far more important than trying to impress other people based on how I looked.

I started believing in myself that I could do so much more than just "look good".

I realised I could validate and acknowledge myself because I worked bloody hard for it.

I learnt the importance of celebrating myself and how impactful that was to my learning and feelings accomplishment.

I became a lot more independent, driven and passionate.

I started going after my dream job, finding my ideal place to live and meeting friends who appreciated me for who I was.

I courageously took action toward the things I wanted because I realised that I am strong and I am capable.

I'm not something to be stared at.

Ladies in Nelson!! Do you want to be a part of our Run Club?
All levels welcome. Comment below if you're interested ✨️

5 not so talked about reasons I became a Health & Confidence Coach and LOVE what I do day in and day out.

My journey to where I am now has been continuously evolving as I've grown within myself and as I've supported more and more ladies with their own health and confidence journey.

I've experienced the same or very similar challenges my clients have gone through. And as I evolve myself I share my knowledge, learnings and experiences with them so that they too can evolve and grow.

I always see so much potential in my clients and absolutely LOVE helping them see and utilise it as well.

For me it’s never been about….
Changing the way your body looks or what you wear so that you feel more confident in yourself.
Trying to be happy ALL the time and ignoring how you truly feel.
Becoming the loudest or most popular person in the room to be seen.

For me it’s always been about….
1. Showing ladies what they're truly capable of when they learn to trust themselves and see what's on the other side of fear and doubt.

2. Seeing how my client lights up when they step outside their comfort zone and actually take action on the things they've been wanting for so long! (putting their hand up for the lead roles, presenting their work in front of their colleagues/clients or going on a trip or hike they've never done).

3. Hearing the excitement in their voice when they meet new friends who they clicked with instantly and now have a new gal gang to go to festi's, gym, trips away and brunch with.

4. Watching my clients live out their dreams and apply for the overseas job, the award they've wanted to be considered for, the board they wanted to get on or move to their ideal place.

5. Creating a space for them to feel safe enough to express themselves, be their raw and authentic self so that they can release, share and grow together with like-minded ladies.

It's always been about supporting ladies to become the version of themselves that they absolutely LOVE who courageously takes action to live out their full potential in all aspects of their life. 💗💃✨☺️

Want a hard workout?
Identify all your weaknesses...
Work on them...the end. 😂😘

Confidence isn't based on how loud and extroverted you are. You can be quiet and confident too.

Sweating and sore muscles the next day doesn't necessarily mean you've had a great workout.

3 responses you need to give the boot this year!
I can't
It's hard
I don't know

Of course you're not going to achieve your NY resolutions if...

🙈You keep telling yourself you won't or never do achieve these goals.
🙈You only put 10-20% effort in before giving up
🙈You set unrealistic goals in a short timeframe
🙈You don't have a plan or structure to achieve them
🙈You don't have any support or guidance
🙈You wing it and hope that it works
🙈You try to achieve them the same way you did last year...

So no, it's not going to work.

This year it's time to get SMART with your goals.

This year it's time to get support and see what you're missing.

This year it's time to up level your mindset to one that will actually help you achieve what you want for yourself.

Comment below or DM me "COURAGE" to find out how I can support you with your health and life goals through 1:1 or group coaching.

Wowzer 2023 has been a year! 💖🎉✨️

SO many big decisions this year and so many adventures have been had.

And of course the emotions that come with them.

I feel very lucky to be where I am and have what I have and to have developed into who I am.

And I couldn't have done it without the amazingly supportive people I have around me.

I cannot say this enough and Ive been saying it all year...

I want to give a HUGE THANK YOU to everyone who has been in my world and supported me in some way. 💗

💗My clients (past and present)
💗My partner
💗My Badass Biz Babes
💗My colleagues
💗My coaches

Your support and championing has meant the world to me in so many ways.

2024 is going to be even more incredible!! 🙌🤸‍♀️💃😆

Big things are happening this year!

Things are being shaken up, refined, improved, enhanced and simplified in ways that make everything run so much smoother and take us to that NEXT LEVEL 🙌✨️🔥

Watch this space!! 😎

How to set yourself up for a stronger, healthier and more confident you in 2024...

1. Get super clear on what it is you want for yourself...
What exactly do you want for your physical health? career? relationships? life?
What do you want to experience more of in life?
Write it down, put it where you can see it and de-clear it!

2. Set yourself up with a plan. A gym plan, a food plan, an adventure list, an action plan for your career. When you have a plan you're 100x more likely to succeed than no plan at all.

3. Re-arrange your weekly and monthly schedule to accommodate or to create space to take the actions you need to make it happen.

4. Get yourself a supportive group of like-minded gals who will CHEER you on opposed to question your aspirations or compete with you.

5. Work on your mindset and inner world so that you can fully and authentically experience everything you want (and MORE) instead of it being clouded by worries, second guessing and self conscious thoughts.

In our 12 week Courageous Ladies coaching program we support you with ALL 5 of these crucial steps to becoming your strongest, healthiest and most confident self.

PLUS SO MUCH MORE!!

Set yourself up for a successful year!

DM me "COURAGE" to learn more about how the Courageous Ladies program can support you, pricing details and what you'll receive.

What the mind believes the body will achieve.
Your belief in yourself determines your results. Believe big! 😘

Hiking truly brings out the best in people 😊
Growth, resilience & truth.

Small does not = weak.
She may be small but she is mighty!💪

NO it's not RUDE to stick up for yourself.
Don't let people treat you like 💩
You deserve better!

Going LIVE in my Free FB Group discussing how to indulge guilt free AND maintain your body goals this festive season!
Join us👇

THIS is why you're so tired all the time 👉👉👉

You lack boundaries or don't even know what they are.

Boundaries are your energy life line!! ⚡️⚡️

Without them you end up giving away far too much of your energy to everyone else, and leaving nothing for yourself...

Which leaves you feeling drained, resentful and falling into to unhelpful or unhealthy habits.

Around this festive season you may notice it more as to whether you have boundaries or not, and where you may need to add them.

This is one of the biggest factors that drain people's energy.

🙈Maybe you do this by saying yes to too many things to help people out.

🙈Maybe you do this by hanging around people that are negative or put you down.

🙈Maybe you do this by spending more time than comfortable in environments that make you feel SO tired afterward.

Boundaries can be set in any aspect of your life including towards yourself AND towards others.

Having boundaries allows you to attract the people you WANT in your life and deter the people you don't want.

They also allow you to manage the amount of energy you use around the people you still want around you (such as family members) but aren't the best fit and drain you a little more than others.

It's a powerful tool once you start embracing and implementing it on the regular. 💪 🔧 ⚡️

Stop over thinking it!
Take the damn action if it feels good to you. 😘

It's easier to HOLD a vision if you have one.

You don't need to wait until you hit rock bottom before you decide you want more for your life. 💗

What I learnt from moving cities, starting a new job and moving into our first home...

ALL within 2 months.

1) Firstly, ALL of these milestones are stressful in different ways.

2) These are something to CELEBRATE!! (and I've definitely been celebrating).

3) Not to expect too much of myself.

4) How resilient I am.

These milestones are known as some of the most stressful things a human can do.

And because of this, it's important to know that...

It's O.K to feel stressed, scattered, forgetful, like you're not doing enough or like you're not as organised as you usually are.

So take a BREATHER and give yourself a BREAK!

Not just in terms of a physical/time break but also a break from your inner chatter telling you you're not good enough or how you "should" be doing X, Y, Z because you have before.

And stop expecting too much of yourself.

Just do the non negotiables and anything else is extra...but don't expect to get extras.
You'll get plenty of time to do these extra's when you're more settled and your nervous system has calmed down.

This is the time to give yourself MORE scheduled down time.

To be kind to yourself and do your best with what you have at the time.

It's ok to slow down to get your feet and ground yourself so that you can then speed up from a solid foundation.

I'm finally starting to feel myself again and get into my groove.

It's only upwards from here!💃✨

You know what...I DO encourage you to work towards looking like me...why?

I've had many clients in the past that have said to me in the beginning of their journey "I'd LOVE a body like yours!"

I never get too caught up in the fact that you have aesthetic goals or try to convince you you're amazing as you are (even though I already know you are without changing your body).

Because I KNOW that in the process you'll find a side of you that you'll absolutely LOVE!

Not because you've lost weight or see more muscle definition, but because you've shown the FK up for yourself time and time again.

And THAT is exactly what you didn't have before hand. You weren't showing up for yourself and you didn't trust yourself.

You didn't have the things that make you feel proud of yourself...but NOW you have a WHOLE lotta things to be proud of. (and I make sure you see this).

And that boosts your trust and therefore confidence within yourself.

You've just built evidence to say that you CAN achieve what you set out to do.
✨You CAN be consistent.
✨You CAN eat healthy food.
✨You CAN move your body 4-5 times per week.
✨You CAN organize yourself.
✨You CAN make it happen!

As well, in this process you build upon your perception of your worth and value. Which makes you keep going and keep prioritising yourself and your needs.

You don't even need to get to the point I'm at, (you can of course), but in this process you'll get to a point where you're over the moon with what you've accomplished!

And that's where most people realise that it wasn't the aesthetic goal they wanted but deep down it was the showing up for themselves and the valuing of themselves that they truly desired.

Go through the process ladies, but don't get too caught up in the aesthetic goal...that will come...

Focus on how you show up for yourself and how you can care for yourself - that is the golden nugget to success!

Love Jess 😘✨

Things you tell yourself that are ruining your body/life/confidence goals.

🙊I'll start on Monday.
🙊I already know that.
🙊It's not in my budget.
🙊It's not the right time.
🙊I'll have a think about it.
🙊I didn't get it this time, it'll never work!
🙊I'll try.
🙊It's hard.

And my FAAAAAVV is 👇

"I'll start on Monday"

WHY?

Literally, WHY do you need to start on Monday?

Every time I've asks friends or clients they don't even have an answer for this one...a part from: because they like to start at the beginning of the week...

But WHYYYYYY??

It doesn't make sense.

It's just a limiting belief that is holding you back from starting...I may even call it an excuse to postpone your progress...OOF yes I went there.

Lying to ourselves doesn't help our progress or results. It just keeps us stuck in our rut.

Only ever allowing yourself to start something on Monday is a waste of YOUR TIME.

Yep YOUR precious time.

Delaying results and feeling like a failure if you don't manage to start on Monday.

Ladies, if you want REAL results that make you feel boss lady like and empowered...

Then let go of this made up "rule" of which day is the best day to start smashing your goals.

Go get it NOW and every other day! 😘💃

"I have definitely changed the way I eat and how much I eat.
Also feeling less guilty about the choices I make."

DR and I worked together to optimise her eating to build an athletic looking body AND improve her weight lifting performance.

And she NAILED it!

Before we started working together she was...
🙈Eating far too little for her goals.
🙈Physically and mentally burnt out.
🙈Craving sweets and more "junk" food than usual.
🙈Feeling resistance towards her training sessions.
🙈Felt restricted by the food choices she thought was required to reach her goals.

⚡️The first thing we started with was bringing her calories back to a maintenance level so that her body could refuel and get in all the nutrients it needed and speed up her metabolism.

⚡️Then we worked on bringing in a variety of high protein & nutrient rich meals that TASTED great, so that she was actually ENJOYING the food she was eating (easier to stay consistent with).

⚡️We also spoke about how her FEMALE body works and why she craved higher calorie food at certain times of the month, and started syncing her food and training with her menstrual cycle.

Now she is:
💖Happy to eat at a maintenance level and build the muscle she wants while losing body fat at the same time.
💖Feeling more physically and mentally lighter with increased motivation.
💖Doesn't feel guilty if she does eat chocolate every now and then - she knows she's not failing herself by doing so.
💖Feeling more energised and open to head back into her more intensive training sessions.
💖Happy to FUEL her body with flavoursome variety.

I'm proud to say she has created some epic shifts and changes, not just within her body but also with the way she thinks about food and her body.

These are common challenges that most of my clients go through before we get started together.
If you resonate with a few of the above challenges and want to make some epic changes too...

Then join my 8 WEEK SPRING BOOSTER program where we support you with these challenges, create long lasting changes so that you can build a STRONG LEAN BODY and the confidence to go with it!

We support you with the training & the nutrition plan + the mindset coaching that will flip your inconsistent results and get you feeling and seeing the changes you've been working tirelessly for!!

Payment plans available 😘

More deets in the link below👇

⚡️WHY YOU CAN'T STAY CONSISTENT ENOUGH TO SEE RESULTS...⚡️

Is what I'm discussing in tomorrow's LIVE TRAINING in my free Facebook group "Ambitious Women Building Inner Strength, Health & Confidence!"💃💥

Friday 13th @ 12pm NZDT.

Yeow! This is going to be a JUICY training that you'd be CRAZY to miss! 😆🧃

I'm covering the top reasons WHY you can't stay consistent enough with your health goals to see results...

And WHAT you can do instead so that you can finally get the results you've been trying so hard for!

I'll give you a hint - it has NOTHING to do with needing to be more "disciplined!" 😘

Click the link in the comments to join us!

If you haven't seen it yet....HERE IT IS LADIES!!!

⚡️The Spring Booster Program is OUT! ⚡️

Build a STRONG & LEAN body and the CONFIDENCE to go with it!

IMAGINE THIS:
YOU, ME + 7 OTHER COURAGEOUS LADIES spending 8 weeks together, getting stronger, leaner & building more confidence within our body, the gym and overall! 😆💥💃✨
And, of course, accountability, guidance, a PLAN - and a whole lotta FUN 😘

Let's build momentum, get you back on track and give you the certainty you need to get consistent and MAINTAIN YOUR RESULTS!

THIS IS FOR YOU IF...
💃You want to get strong and lean by building muscle/tone and shaking up your eating habits.
💃You have hit a plateau in your training and/or fat loss goals and are struggling to turn it around.
💃You're struggling with consistency in your exercise and eating habits.
💃You want a kick up the butt, some loving words of encouragement and structure on how to get to your goals.
💃You want to be part of an inclusive and fun community for support and accountability!

WHAT YOU RECEIVE:
✨8x Weekly Live Coaching Sessions
✨8 Week Exercise Program
✨Nutritional Guidelines Booklet & a PLAN!
✨8x Weekly Open Q&A Sessions
✨Private Facebook Group.
✨Monday Check ins

WE START ON MONDAY 23RD OCTOBER!!

MULTIPLE PAYMENT OPTIONS AVAILABLE😘

Link in comments 👇👇

SO excited to be able to run this comprehensive program with everything you need to build your body & maintain it!!

Get in quick ladies!!! You deserve this!

Love Jess xx😘

I remember when I did my first 12 week challenge with my PT at the time.

I was a bit worried at the beginning, not knowing if it was in my budget - at the time I had JUST moved back to Melbourne and was tight on money.

I was also worried I wouldn't fit in and make any friends. That I'd just be the quiet awkward one in the background.

But I did it anyway because I knew I needed to get out of my comfort zone and actually be in social situations to meet new people.

Also I knew a structured program would support me to get consistent with the gym again and progress my stagnant strength goals.

So I did it and I never regretted it!

We had structured workouts, nutrition guidelines and weekly meet ups.

What I gained from this experience wasn't just an increase in strength, or knowledge about my food.

It was SO much more than that.
💥I learnt more about my body and what I was capable of.
💥I learnt that I wasn't the odd one out and that nobody was judging me. They were all HUGELY supportive!
💥I learnt more about progressive strength training and different exercises.
💥I learnt more about what I ACTUALLY needed to eat in a day to fuel my body and goals.
💥I learnt how to food prep and plan my week.
💥And most of all, I learnt how powerful a group setting was to keep me accountable and make the journey fun!

If this is the vibes you're wanting in your health and strength journey then...

JUMP in my 8 WEEK SPRING BOOSTER!!⚡️

You're going to get EVERYTHING you need to get back into the groove (or shake things up) of moving and fuelling your body and build more consistency and confidence within your body goals!

Comment 'ME' or DM me 'SPRING BOOSTER' and I'll send through all the details.