Jen Ogle Health Coaching

Eat healthy foods.
And also, eat your favorite foods.
Do both.

If you need and want to “healthify” them, do that - and sometimes, don’t - there’s room for both

But do eat your favorite foods.

🥞🔵
Throw back to these PB & Berry pancakes:
Plant protein pancake mix
+ PB plant protein
+ Natural PB
+ Frozen Blueberries

🧡Since our recent app launch🧡 I’ve gotten lots of questions about and what we’re all about, so I wanted to take a minute to answer the most common ones I’ve gotten:
“I get that it’s an app, but how does that work?” - you share daily updates about what you’re eating with your Wellory Nutrition Coach (WNC), and they share feedback, accountability, and recommendations...daily! All via message, like texting.
“Does the app send all clients the same messages?” - NO! this is what makes Wellory different...your WNC is a REAL person (hi🙋‍♀️like me) that sends you daily feedback based on your plates, goals, and what they have learned works best for YOU
“Is it just nutrition?” - We are here to focus on your relationship with food and supporting your health via nutrition, but do we understand that other areas of your life can affect your nutrition and vice versa? Yep. And these are things we explore and take note of together!
“Is it a weight loss program or a diet?” - 🙅‍♀️NOPE. Neither of these are sustainable long term. Your WNC is going to help you learn how to take care of your body via nutrition, provide daily accountability & guidance, and take a step by step approach so that those changes are LONG TERM.
And the ever popular “how much does it cost?” - $3 per day (you pay monthly and can cancel any time), gets you
📱a 30 minute video call with your WNC
👥1 on 1 accountability, Q&A, and support
📝a personal Wellory plan created by your WNC (not an algorithm)
📷 daily photo-based meal tracking
Healthy eating should not be confusing, boring, based on labeling food “good”/“bad”, or mistaken for a quick fix. I joined Wellory because they believe the same and are on a mission to disrupt diet culture. The success I’ve seen from my Wellory clients has been absolutely amazing, and I love starting my days by helping them totally own their nutrition 🙃
If you have more questions on 1) give them a follow and 2) shoot me a DM ✨

Today marks 1 year since coaching my first official class at 😭😍
yes, only a year 🤓 but let me just be sappy for a sec.
I’m SOOO damn thankful, that one of my favorite things to do is also my “job”...if I can even call it that? Thankful that these people trust me. That trusts me with the people. That I’m surrounded by the most genuine, motivated, and endlessly improving team of coaches.
I will forever be more stoked about our athletes’ PRs, first box jumps, and little wins than my own 💙🤍🖤🤍💙

If you’re paying $12 for 1 slice of avocado toast YOU’RE DOING IT WRONG!
This plate cost me about $3 and includes some “fancy” ingredients:
🍞 Ezekiel bread
🥑half an avocado (obvs)
🔘hemp hearts (more fat?😱🙃)
🔶nutritional yeast
🍋lemon or lime juice
🧂dash of salt
This is my

On this episode of “Plant foods are cool & you should try new ones on the reg” we have PLANTAINS!
Chop, light spray/layer of olive oil, but of salt & pepper (or do this after baking), bake at 450 until golden brown. Crazy easy.
Cook & enjoy just like baked potato fries/home fries - tastes really similar but a bit sweeter...👏so👏good🤤

Okay so 2 things...
1️⃣⬇️
came out with a sprouted grain pizza crust and now I’m convinced they’re reading my mind
2️⃣⬇️
Idk who needs to hear this, but you can & should eat in a healthy way that DOESN’T require getting rid of pizza nights - whatever nourishing version that looks like for you
How I layered this bad boy: thinly sliced tomato, crushed garlic, sautéed mushrooms & onion, black olives, avocado, vegan “mozzarella” - baked for 10 minutes
It was 🔥, 110% satisfying, and a major treat 🥰

LEARN TO LOVE VEGGIES DAY 2 -
VARIETY IS KEY (2/2)
🧄🌶🧂🧅
SPICE 👏IT 👏UP 👏
There‘a a countless amount of spices in the world, and they add some AMAZING flavors to your veggie dishes. Experiment with sprinkling some on roasted veggies, in sauces, and even on salads!
Yes, I said to put spices on your salads. Fresh basil, oregano, and/or garlic powder (just to name a few) can take a salad to the next level.
If you’re sticking broccoli in the oven as is and then complaining about the flavor, add a bit of olive oil w/ salt, pepper, onion, garlic...and then get back to me.
Carrots need a dip? Mix soy sauce, rice vinegar, & ginger powder.
Sautéing veggies for a burrito bowl? Don’t forget the cumin, oregano, and smoked paprika.
Most importantly, EXPERIMENT with new spices & flavors!! And remember that you don’t always need to follow a recipe. Get comfortable (and have FUN) with just wingin’ it!

LEARN TO LOVE VEGGIES - DAY 1:
VARIETY IS KEY (1/2)
When entering into the world of veggies, trying to eat many of them as they are may not be the most enticing approach.
My favorite kitchen tool: the blender.
Sauces, soups, and smoothies...make them!
By getting more creative with your veggies and changing up their textures, you can enjoy AND feel good about the food you are eating! Veggies can make great bases for creamy, hearty soups and sauces. Try boiling potatoes and blending them with a little non-dairy milk to use as a base for a "creamy" pasta sauce. Or make a simple squash soup the same way, but by adding whichever spices you like best.
One of my FAVORITES ➡️ a mouth-watering cauliflower Alfredo sauce by
Smoothies are also an amazing way to sneak in extra nutrients without having to gnaw on a piece of kale. Throw that kale into the blender with your favorite fruit smoothie, or protein shake. Other great veggies to add are sprouts, carrots, celery, beets, and spinach. Spinach is a perfect green for those looking to not taste it in their smoothie!
Want a better idea for any one of these in particular? Comment & I’ll help you come up with something!
And keep an eye out tomorrow for how to add more variety to the FLAVOR of your veggies!

Years ago I was a self-described veggie hater ❌
Now, the majority of my meals are based around veggies & are incomplete without them 🥰🥦
Sounds like boring adult life, right??
Well, no. I’ve actually never enjoyed the food I eat so much in my life😋
If veggies aren’t a regular part of your plate, then let’s change that.
This week I’ll be sharing how I learned to love veggies!
Follow along to get some REALISTIC tips & tricks to become best friends with veggies in order to let them help you feel your best.
Know someone else that gags at the thought of broccoli? Tag them and let me change your minds 😎

Scott is on staycation this week 🤩so what else would we do on a Wednesday afternoon?!
Environment is a game changer. But what does it really change?
Our mindset.
In this case, I was no stronger whether I was working out in my living room alone, or outside with a partner...but I FELT completely different.
We consume more than our food. We consume the energy around us. Everything from sunlight to the energy that the people around us are putting out. This does affect us physically, but almost more importantly it affects us mentally. And our physical actions are nothing more than a result of our thoughts.
Can we make the best of any situation by “controlling” our thoughts & feelings about it? Of course! - But it is still important to seek out energy (an environment) that nurtures those thoughts & feelings? Damn right. That’s called
So do what you can right now to soak up all the good vibes, whatever that looks like for you 💪🌞🙃

Something about a sunny ☀️ Sunday morning that makes me say “I’m makin’ pancakes” 🥞
Oat & banana pancakes of course 🙃 topped w/ almond butter, banana, & maple syrup
Because you don’t have to decide between ditching your favorite meals OR feel guilty about eating them

🔸This Wild Rice 🍚 & Mushroom 🍄 Soup was a home run 🔸
It’s easy, cheap, DELICIOUS, & filling! I’m already excited to have the leftovers for lunch today w/ edamame in the mix for some extra protein 😋
Recipe by

This is how you do a ...right? 🥕➡️🥪
My fave Chickpea Salad recipe has been coming in clutch lately on those days where I think our cabinets are empty, but find that extra can of chickpeas in the back of the pantry 🤩
1 can of Chickpeas ➡️ food processor + chopped onion, celery, carrot + 2 TBSP tahini + 1 TBSP ground mustard + 1 TBSP capers and/or relish + optional: 1/2 TBSP maple syrup + optional: hot sauce to taste + some black pepper
Mix it up and use how you’d like for a sandwich, wrap, salad, or dip.

Most people in the world have probably heard the quote by it’s founder, “Our needs differ by degree, not kind.” .
This is something that coaches put into practice every session for our athletes. We make sure each individual athlete is moving weights & through movements based on what degree THEY need. That’s the beauty of being able to have all ages, genders, levels of athleticism, strengths, & weaknesses move through a workout TOGETHER. .
What I’ve come to realize over the past couple of months is that our own personal needs may differ by degree as well throughout our own journey more than we realize.
And not just because we suddenly become less able.
The level at which I needed to work on my strength, power, endurance, etc a few months ago is not the same level at which I need to right now. .
And that can be tough to accept.
A few months ago, what worked for me was loud music, intensity, that sweet sweet sound of adding on another plate to the bar 😍 and pure grit. Right now, trying to push to that level pushes me to a wall. Right now, the level I need is an empty/light barbell, less intensity, and simple consistency. .
It’s been an amazing reminder of why I started this form of fitness in the first place. To feel good, live well now, and live well LONG. To use my fitness not only now for fun things like sports & hiking, but to do those things when I have grandkids too!
The weights, speed, PRs, loud music, and best of all COMMUNITY - it’s all what makes me love it. But the movement, prioritization of health, and overall wellbeing - that is why I need it. .
Don’t get me wrong - I’m dreaming of the PR bar slams, workouts that bring my heart rate to unchartered territory, and riding the fine line of 1 more toe 2 bar without ripping my hands 😂 but for now imma make better friends with empty bars, chill(er) vibes, and some sweat here and there...because that’s what I need 💃
@ My Living room

Want to talk about healthy food being cheap and easy? Last Monday I shredded 1 large red cabbage and stored that in the fridge. Nearly every lunch since then M-F has been over a base of shredded cabbage. And there’s still more left!
Tip on prepping raw cabbage: add some lemon/lime juice & a pinch of salt, massage that in (literally with you hands - get aggressive), and let it sit for a few while you prep the other ingredients. The shreds will soften up a bit & make the cabbage a little more salad friendly.
Today’s crazy simple version - marinated baked tofu, chopped almonds, & coconut ginger dressing

PLANTS ARE SO COOL!! 🌸🌳
Yesterday I learned that artichokes are actually super easy to cook & SO yummy 🤤
I challenge you on your next grocery order/trip to grab a new fruit or veggie that you’ve never prepared or eaten before and give it a go!

How to make a nourish bowl:
🥣 Step 1: Grab a bowl
🥗 Step 2: Fill it up with the nutrients
👊 Step 3: Add the flavor punch
This weeks lunch inspo is simple, easy, yummy, and best of all won’t leave you hungry - 1) because of the volume and 2) because it won’t leave the body asking for more nutrients, which can come through in the form of food cravings.
Base: sliced red cabbage massaged with lemon juice & a punch of salt
🍋Toppings: chickpeas, tofu (bought baked & marinated), radish, olives, cucumber
🥒Sauce: I used leftover cilantro lime, but you could use any “clean” sauce. Other options: Tahini + lemon juice, nut butter + ginger powder + chili sauce
What other toppings do you think I should try in this bowl??

- BLACK BEAN BROWNIES -
🍫 a health conscious chocolate lover’s dream 😍
🤎 These are the perfect balance of decadent & nourishing in an “indulgent” dessert. Plenty of chocolatey goodness, while providing way more nutrients than your average brownie 🤎
RECIPE⬇️⬇️⬇️
Ingredients - 1 15oz can black beans drained & rinsed, 1/3 cup oat flower, 1/4 cup coco powder, 1/2 cup natural PB butter, 1/2 cup maple syrup, 1TBSP melted coconut oil, 1 tsp vanilla, 1/4 tsp each: salt, baking powder, baking soda. Optional: dark choco chips
Combine ingredients in food processor until smooth. If desired, fold in a small handful of choco chips. Spread evenly in lightly oiled 8x8 baking pan. Option to top with a few choco chips. Bake at 350 for 20-25 minutes. Let cool before cutting.
Notes: I used a touch less than 1/2 cup maple syrup. You can use any nut butter in place of PB.
SO easy & SO delicious. Try them out and tag me in the result 😋

Want to know a trick to fueling your body well without food becoming boring or bland? Look at the things you are already eating and meals that you enjoy, and learn how to make them with real food, and cleaner ingredients.
One of my favorite things to eat when I was young (and I know I’m not alone in this one) was cereal. Straight up sugary, crunchy cereal. In a BIG bowl, with lots of milk. and then refill it.
TRUE STORY: I used to go through Reese’s puffs cereal so quickly that my parents stopped buying them all together, unless we were on vacation as a treat. So, one summer while on family vaca, my mom bought two FAMILY SIZED boxes. I took one before the rest of the family saw, and hid in my suit case for myself. ⬅️THAT IS NOT A HEALTHY RELATIONSHIP WITH FOOD 😅
Today I could count on one hand the number of times I’ve eaten a boxed cereal in the past 5 years. And it’s easy not to, because I don’t miss it. I’ve filled that hole, and many other ones from bagel bites to cup-full-of-cookies desserts.
You CAN eat real food and still enjoy it fully, if not MORE than you ever did. It just takes a bit of learning, practice, and commitment. But once it becomes your norm, it’s as easy as this apple cinnamon granola 😋

Who else is celebrating Earth Day by eating lots of earth grown foods today?! 🙋‍♀️
Ones on my menu include ➡️🍎🥥🍌🥬🥒🥕🥦🧅🧄🍠🌱 🥜
Drop some emojis of what plants you’re munchin on today⬇️⬇️⬇️

Let’s wrap up the week on a high note, shall we? I HAVE SOMETHING FUN TO SHARE⬇️⬇️⬇️
is helping you stay with an amazing offer...
Two weeks of FREE access to your own Wellory Nutritionist when you sign up!!
Personalized, daily support right through your phone📱
Questions? Comment or Shoot me a message - Ready to match with your Wellory Nutritionist? Follow the link in their bio!

🌱🌞🧡
Celery + lemon + ginger + (fresh) turmeric

Was able to put last week's newsletter together in video format by request, so figured I'd use that chance to start a bit of a video library!

Mediocre quality, high quality effort - I even got carried away & made a thumbnail!

Check it out if you could use some tips on staying consistent with healthy eating while stuck at home 🥦🏠🍽

https://www.youtube.com/watch?v=_3FqX_Ck7B0

5 Tips for Eating Healthy While Staying Home Learn more about me and my program at Jenogle.com Email me at [email protected]

If you need some tips on eating healthy while being steps away from your kitchen all day every day, you won’t want to miss this week’s newsletter!
DM me your newsletter to receive it if you’re not already on my mailing list!

I’m looking for your help on something⬇️

I am putting together some tips to share with you all on how to stay consistent w/ healthy eating while staying home!

What questions do YOU have on this topic, and/or what are you currently struggling with in this area??

Please share with me so that I can make sure to address what you need help with specifically!

Thanks so much, & stay healthy 💕

❌Don’t do it for validation of others❌
If you give it 100%, they might see 10% of the work you’re putting in & the results that you’ll get out.
Don’t let your efforts reduce down to that of 10% work. You still have to commit to the 90% that no one even knows is happening.
Doing that will require recognition from YOURSELF. It’ll require YOU to tell YOURSELF that you’re killing it...not just others telling you that.
There are no result without work out in behind the scenes.

Throwback to visiting family for the holidays, and being able to walk to the local coffee shop every morning.
I was SO excited about this for days before, and it didn’t disappoint. So much subtle joy ☺️
What simple things make your heart happy?

🥕🍏🍓🥒HAPPY NATIONAL NUTRITION DAY🥬🥭🥦🍉
Join me in celebrating with today by following a few simple challenges:
💧Drink more water
🥬Eat more veggies
🍪Limit sugar
🥯Limit processed foods
These are the most basic points of healthy eating, and should be carried out every day. Use today as a reminder to up your game in these 4 categories. Remember, NUTRITION is your biggest tool for good health!

The math major in me loves a good diagram 🤓 and the Venn diagram is a great way to understand health.
Healthy living can be broken down into sets. Here, consider one set (or circle) to be good nutrition. Another, exercise and movement. The last, self-care, which is everything from stress management to doing things that bring you joy, and lots in between.
In the middle, that spot where they all intersect, is healthy living. That is the sweet spot that results in vitality, longevity, and a happy life.
Find that intersection. Having one area down is good and having two is great, but it will only get you so far. Finding true health and over all wellness requires all three to come together.
I’m curious...which of these areas do you struggle with most?

▪️◾️◼️◼️Breathe◼️◼️◾️▪️
It’s the foundation of our balance.
When you’re stressed. When you’re frustrated. When you’re happy and when you’re sad. When life is tough or the weight is heavy. When you think there’s more on your plate than you can handle. When there’s nothing to be done. Every time is a time you need to breathe. And deep, into your belly.