Jen-The Health Coach
I’m a Personal Trainer & an Advanced Sports & Exercise Nutritionist
12/03/2024
What are you putting off starting? 🤔
08/03/2024
If you’re not happy with your size or level of fitness, then the buck stops with you. No one is going to change or do this for you. You need to make that decision and act upon it to change it.
Visualise how you would like your body to look and feel. Then, like planning a journey, create a road map of how to achieve this goal. Break the goal down into specific and measurable smaller goals. Make sure you put a time/deadline to each major stepping stone and check it’s challenging enough to keep you inspired, but attainable enough to keep you motivated. Then take the first step towards forging ahead with your new blueprint to get you to where you want to be.
You control your health and your fitness. Your family, friends. circumstances, work do not.
Saying you have no time to exercise is like saying you don’t have time to stop to fill your car with fuel!
Make it a priority.
Robin Sharma says: if you don’t make time for exercise, then you’ll need to make time for illness.
Make decisions and take the first step towards your goal. Create your own yellow brick road towards your goals and life you desire.
You’ll never look back! You might take a wrong turn every now and then or hit a dead end and need to re-route , but if you keep on going you’ll get there and you’ll learn lots about yourself and have fun on the journey too!!
If you need help setting goals and attaining them then join my next 6 week challenges via my FREE APP. Message me or head to my website for further info and to register.
https://www.jen-thehealthcoach.com/
Just £60 😳: for 6 weeks worth of workouts, nutrition plans and recipes to burn 🔥 fat and build lean muscle to get that beautiful toned, strong, lean body 🤩. I would love to walk this journey with you
30/01/2024
https://www.jen-thehealthcoach.com/so/d1OrN7KW_?languageTag=en
JEN THE HEALTH COACH About
28/12/2023
https://www.jen-thehealthcoach.com/so/ebOon9ZNz?languageTag=en
DOORS ARE CLOSING TO OUR JANUARY 2024 WAVE! REGISTRATION CLOSING IN 2 DAYS MONDAY 1ST JANUARY! A NEW YEAR. A NEW START. BECOME THE BEST VERSION OF YOU IN 2024.
21/11/2023
16/11/2023
13/11/2023
Accountability post to keep me on check during my own personal 6 week post op ‘starting over’ challenge.
I had to rest up completely on Friday, Saturday and Sunday as I have simply been in too much pain. Lots of tears later I realised that self love comes not only in exercising but also knowing when not to exercise.
I’m learning to listen to the advice I would give a friend and action it. Why are we so much harder on ourselves than we are with our friends 🤷♀️
Be kind to yourself ❤️🩹
10/11/2023
Day 20 of my post op ‘starting over’ challenge and so far it’s been a ‘disaster’ … but actually now, it’s funny. This post is about the reality behind the posts and what self love looks like .
Today didn’t start off feeling funny. The nerve pain was shocking yesterday evening/night. My alarm went off early and the normal ‘discipline’ of getting up in the dark felt a step too far . I was in a comfortable position. No pain. Warm and tired from an uncomfortable night. I decided that I was going to stay where I was, just for a bit longer. I knew as soon as I moved the burning, dragging, aching, stabbing, feeling in my side would return. I just wanted to put that off for a bit longer. Well, until our pup decided to tell me (pup parents know exactly how they tell you things) , that she needed to go out. She never does that, but she did today. So up I get. I knew instantly that I wouldn’t be able to do my workout today. That it would be insane to try. The first sting of frustrated , tired tears appeared.
After sorting the pup I venture off to start my daily ‘miracle morning’ routine in our beach house at the end of the garden. But today I just sat and gave in to the damned up tears . Sad for the tragic, untimely loss of a dear friends husband this week. Sad for my youngest leaving for ski season for 6 months this week. Sad that our next door neighbour died this week. Sad that I, Jen The Health Coach, had been referred to a chronic pain specialist this week. I texted my hubbie back at the house and had hugs and was reminded that it’s ok to cry. It’s ok to not be ok. That helped. ❤️
So, I thought to myself, exercise is in fact a form of self love. It’s making yourself and your health a priority. I can’t do that today, so I’m going to get in the newly installed hot tub to help ease my rib pain. Self love in a different way. I get into my costume and trudge up the garden in the rain imagining how cool it will be to feel the rain on my face whilst soaking in the hot bubbles. I struggled to lift the lid - pain- no steam? it was in fact lukewarm. 😩Hot tub aborted.
I trudge back and decide to run a hot bath. Now things are looking up. Candle lit, book ready. Face mask on, (thanks Maxine Read) , Instagram photo dutifully taken ready for a post on self love and turning things around. Bless …
I start off feeling so pleased with myself and content with my book. But then I decide to wash my hair in the bath and then it all changes. I sat with the soapy suds on my head and then laid down to rinse it off , only to realise I couldn’t hold myself in that position - pain- to use my hands to rinse off the soap. I then realised I couldn’t get back up either- pain. I now suddenly understood the use of grab handles in baths which our fancy new bath doesn’t have! (Who would have thought those bars would be needed?) Hubbie csnnot hear my calls for a bit of help. And so, with soap in my eyes I’m trying to twist onto my side to then hoist myself back up to a sitting position, then out of the bath into the shower to finish washing my hair.
Such a palaver. Such a shock that a seemingly simply activity for ‘Jen, the health coach’ could now be such a challenge. How did that happen?
But at this point I choose to laugh. It was funny. It was sad. But no more tears today. I choose to be grateful. To count my blessings. And now I know not to wash my hair in the bath 🤷♀️
Happy Friday .
I hope you find things to laugh about today and to find the diamonds in the s**t ❤️ # # #
06/11/2023
A woman on a mission … a mission to return to my pre op body, strength and fitness. I’m just starting week 3 of my ‘starting over’ personal challenge.
Here’s this weeks accountability photo to keep me on my toes! 😉
So grateful for the support of my fabulous 6 week body transformation plan team in our private Facebook group. They are my daily motivation and inspiration . Thank you to every one of you! … we’ve got this team! 😃🙌🏻
I’ve seen other small businesses doing this 🥰
Please click on https://www.facebook.com/jenthehealthcoach/ press the 3 small dots in the top right corner, then click “invite friends ” and select all.
Done ✅ it’s that easy✨
In just a couple of clicks you’ve supported my small business 💜
Thank you 😘
Jen-The Health Coach I’m a Personal Trainer & an Advanced Sports & Exercise Nutritionist
01/11/2023
Check out my blog if you want to read a bit more about the proven health benefits of BCAAs (Branched Chain Amino Acids)☺️
New Blog Post What Are BCAAs and 5 Reasons Why You Should Take Them
24/10/2023
Oh my!! Congratulations Donna for completing the 6 week body transformation plan! Coming in a week late, but worth the wait as your results in just 6 weeks add incredible!! Add to this your lack of exercise for a bit following Covid, this just goes to show how important the food plan is! Im so proud of you and i’m over the moon that you’re joining me again on this next challenge. I cannot wait to see what you achieve in the next 6 weeks 😳
At 46, you’re now simply aging in reverse! You look amazing 🤩
Well done to you!
21/10/2023
⏰ YOUR 4 HOUR WARNING!
REGISTRATION CLOSES MIDNIGHT TONIGHT
THE LAST CHALLENGE OF 2023
STARTS MONDAY 23rd OCTOBER 😄
Get Christmas 🎄 party 🎉 ready by registering today!
❌No equipment needed
❌No second guessing what you should be eating
❌no previous fitness experience required
❌no fad dieting
✅ 1-1 support with a qualified PT
✅ online support community - so important right now!
✅ 6 nutritious, filling, quick and easy meals a day
✅ workouts which can be completed anywhere at anytime
✅ ‘full food’ or ‘herbalife nutrition with food’ programmes offered (vegetarians and vegans are catered for too!)
✅insane, sustainable results
✅get fitter, leaner and healthier than ever before
Registration fee is just £60 ( £1. 42 a day!) 😳
For further information or to Register, click on the link below my bio or comment or message me
Jen-thehealthcoach.com
21/10/2023
https://www.jen-thehealthcoach.com/so/80OjHuGFg?languageTag=en
HOW DID JULIA, AT 53, LOSE 2 STONE AND DROP 2 DRESS SIZES?... CHECK OUT HER STORY BELOW. 😲
READ HOW JULIA, AT 53, LOST TWO STONE AND 2 DRESS SIZES... "I have exceeded all expectations I had of myself in loosing the menopause weight I had gained over the past few years. That’s all down to Jen and her fantastic plan." Julia
18/10/2023
https://www.jen-thehealthcoach.com/so/f4Oj36mX_?languageTag=en
CLICK ON THE GREY BOX BELOW TO FIND OUT WHY xx
WHY SHOULD YOU JOIN THE BODY TRANSFORMATION PLAN? Getting a toned, lean, and strong body isn't actually that complicated. It doesn't require branded, new trends such as intermittent fasting or keto. You do not need to enrol on the next new breakthrough exercise training system. Muscle is clever, but it's not actually that clever: it doesn't know if...
17/10/2023
When I’m reminded of why I do what I do ❤️🙏🏻
Congratulations Nichola 😃👏🏻
You smashed the last 6 week challenge with staggering results!!!
You are a joy to coach and it’s i who wishes to thank YOU from the bottom of MY heart for bringing joy and meaning to my working world 🌍 ❤️
My next challenge which includes nutrition plans, workouts and recipes for just £60 starts on Monday 23rd October . Registration closes midnight Saturday!!
DM for details or head to the link in my bio to book your place now! 🙌🏻😃
YIKES! ... EARLY BIRD REGISTRATION CLOSES MIDNIGHT TONIGHT! THE LAST CHALLENGE IN 2023
THE NEXT ON LINE SIX WEEK BODY TRANSFORMATION PLAN
STARTS MONDAY 23rd OCTOBER 😄
❌No equipment needed
❌No second guessing what you should be eating
❌no previous fitness experience required
❌no fad dieting
✅ 1-1 support with a qualified PT
✅ online support community - so important right now!
✅ 6 nutritious, filling, quick and easy meals a day
✅ workouts which can be completed anywhere at anytime
✅ ‘full food’ or ‘herbalife nutrition with food’ programmes offered (vegetarians and vegans are catered for too!)
✅insane, sustainable results
✅get fitter, leaner and healthier than ever before
Registration fee is just £55 (£1.30 a day!) 😳
For further information or to Register, click on the link below or DM me …
www.Jen-thehealthcoach.com
The unsung hero of health: SLEEP 😴
In the book ‘Why we sleep’ Matthew Walker uses 20 years of research, to explain how we can harness sleep to improve learning, mood and energy levels, regulate hormones, prevent cancer, Alzheimer’s and diabetes, slow the effects of aging, and increase longevity. He also explains why a lack of sleep can cause us to get fat! 😳
How? It affects our hormones called leptin and ghrelin . Leptin is the hormone that creates the signal in our brain that we are feeling full. 🤐
Ghrelin (Mr Hangry) is the opposite and is the hunger hormone that increases our appetite and screams “EAT!!!!!’ .😤
If you are only getting 4-5 hours sleep a night then leptin 🤐 decreases by 18% (so now we don’t feel so full) and ghrelin 😤 increases by 28% (our appetite increases!) A double whammy! 😬
And if this isn’t bad enough, his research shows in this state our bodies desire sugar 🍬 and starch 🍟- it also drives us to reach out for salty snacks 🥨 too which in turn leads to hypertension (high blood pressure)
Now add to this that sleep deprivation causes the body to hold onto fat whilst metabolising muscle. So when you get insufficient sleep you will most likely be losing muscle mass rather than body fat. 😩
Muscle is the engine room for calorie consumption. When we lose muscle we slow down our metabolism and therefore more of what we eat gets stored as fat, as our bodies simply are not needing it for fuel to burn.
So, sleeping 7-8 hours per night is not only free but also extremely effective in immediately enhancing nearly every aspect of your well being, and will help with your weight loss goals too 🎯👍 💤
REGISTRATION CLOSES MIDNIGHT TOMORROW!
Trust me for 6 weeks and you’ll see for yourself what countless others before you have discovered on my on line challenges! 💪🏻
Choose from the :
⭐️ original body transformation plan
⭐️ the next level body transformation plan
⭐️ sculpt and shred
⭐️ the belly fat busting walking plan
⭐️ menopause warriors
Not sure which plan is best for you? Then message me and I can direct you.
⭐️workouts
⭐️ nutrition plans
⭐️ recipes
⭐️accountability
⭐️support
I’ve got you covered and I’ve got your back. Together we can get you that body of your dreams ✨💞
Register now for the next challenge starting Monday 4th September
Head to https://www.jen-thehealthcoach.com/ or DM me 😊
28/08/2023
DEADLINE EXPIRING!
Struggling with:
post baby weight?
beer belly?
menopause weight gain?
plateaued with your weight loss?
low energy?
achieving muscle definition and strength?
lost confidence and motivation?
I have the answer!
The only question now is, which plan will you choose for
THE DISCOUNTED PRICE OF JUST £50
(or just £1.19 a day?!)
Access and follow all the workouts and nutrition plan using a
FREE APP!
Exercise safely from home or the gym
Delicious and easily meal plans to follow.
Encouragement and support every step of the way with 1-1 coach and an online community group
Now running for four and a half years, I have helped hundreds achieve incredible results; check out my website for before & after photos,
as well as rave 5 START TRUST PILOT reviews!
Hurry and book your slot now to start on
MONDAY 4TH SEPTEMBER
Encouraged by many messages enquiring if the September wave is going ahead, I have decided that yes.... let's do it!!!!
AND FOR JUST £50!
As many of you may know, I have had to battle some tough health issues this month with some major surgery to remove a large 10x15cm cyst in my lung! There were various complications after the surgery resulting in a 10 night stay at Guy's Hospital in London. I have several weeks of recovery ahead of me. I have understandably questioned if I can run the next challenge.
However, after a conversation with a friend yesterday, sharing my passion and mission to help as many people as I can to experience the magic of the Body Transformation Plan, with both its physical and mental benefits, I became aware, that I need to run this wave.
I cannot do any live workouts, but will upload previous lives for you to follow, hence the discounted price, but the rest of the support will remain the same.
I don't feel organised with the marketing of it, and I have no idea how many challengers I can gather together in a week, but hey... if I don't give it a go, I'll never know!
So if you feel you want to shift those summer excess pounds, or you want a positive focus for yourself now the kids are back at school, grab your space on the challenge starting MONDAY 4TH SEPTEMBER with prep week starting MONDAY 28th AUGUST.
JUST 7 DAYS TO JOIN.
Registration closes midnight Saturday 2nd September.
INVITE YOUR FRIENDS, FAMILY, NEIGHBOURS AND COLLEGUES AND LET'S BLOODY DO THIS!
26/08/2023
Today is probably the first day I’ve started to feel more myself since my first surgery on 7th August. I am not going to lie, it’s been a tougher ride than I ever could have anticipated. 😞The constant pain, the dreaded night times that drag as I’m unable to find relief in any position, the nasty side effects of 18 days on oxycodone, the gastrointestinal challenges, huge weight loss, nausea, low moods and deep frustration with my physical limitations. I am so grateful to my army of family and friends that have kept me afloat. Katie Donaldson for her daily commute to London to be by my side in hospital and subsequent homemade meals. Mike Bradley for his endless love, patience and support despite struggling with his own huge health issues. He always selflessly puts me first ❤️ . Jess Roberts for flying over from Canada to help look after me. For Abbie Bradley-Roberts and Gracie Bradley-Roberts for endless trips to London and putting your lives and plans on hold. For Perry Lee who drove Mike up to London to visit me. Debbie Stallard_ _ for your homeopathic knowledge and remedies. Karen Sullivan for the incredible reflexology session yesterday- pure bliss. Rachel Robinson for kindly picking me up from Guy’s hospital and taking me home. Jackie Watson Kate Popham and Rachel Wilkinson for your visits, love and support. For Jack collecting Mike from hospital following yet ANOTHER, but successful 🙏🏻 stent procedure on Thursday. For all my friends and generally fabulous human beings who have sent me messages, gifts and cards … honestly you have collectively carried me through this. I have several weeks of healing ahead of me, but I’m starting to feel like the worst is behind me now.
Beyond grateful to be living where we are, healing together by the sea ❤️🩹😊
Big love to you all. X # # #
06/08/2023
My last workout for a little bit. Off to London today ready for a bright and early 7am admission at Guys hospital in the morning. 🤪
The time has arrived to remove a large growth in my lung 🥴
I’m a bit nervous and found myself smiling kindly at all my external imperfections whilst doing this workout. I noticed, loved and thanked my foot which I hate with a bunion but which serves me well, working hard to keep me balanced throughout the Romanian split squats. I smiled at the loose skin and stretch marks from incubating and birthing 3 perfect girls. The moles on my body which highlight the passing of years around the sun I’ve been blessed with. Suddenly none of it mattered🤷♀️
Today instead, I saw a strong, fit body ready to take on this operation and subsequent healing. I felt proud of myself for investing in my nutrition and exercise these last few years. I don’t find it easy. It’s a constant battle of will and discipline, but today it felt worth it.
Health truly is wealth. Aesthetics is a useful by- product.
It’s never too late to get started. All small changes if consistent compound to create big positive results over time.
I can help you. I’ve never felt more determined to reach out to as many as I can as I do now.
I will be launching early bird tickets for my September challenge soon. Message me if you would like me to add you to my contact list.
Getting fit and healthy is way more fun and successful when it’s done with others!
My challengers motivate and inspire me on the daily. If you wish to become part of the BTP clan, then I would be delighted to have you on board. A clan full of imperfect women working hard to become the best version of themselves- stretch marks, bunions, loose skin and all 😜
My first live work out at our new home 🥰
It’s been incredibly challenging with my husbands recent mini stroke, and I find my way of coping is to retreat, process, re focus and then re set . But coming back today I’m buzzing! It felt soooo good doing what I love and hopefully being of service and bringing value to others. Thank you to all my loyal, lovely supporters ❤️🙏🏻
23/06/2023
Showing what can be achieved in just 21 days, I’m so excited and happy for bride-to-be Natalie! 😃
This beauty has laser like focus wanting to feel her absolute best walking down the isle. 😊
Only half way through her 6 week challenge, she’s crushing it and I can see multiple wedding dress alterations ahead!! 🤪
Beautiful inside and out, I’m so proud of this gorgeous girl 🥰
If you have a goal in mind that you would like to work towards, then message me and let’s get you started! 🎯💪🏻
The next 6 week challenge starts on Monday 17th July. Let’s do this! 😃🙌🏻
22/06/2023
Do not let one comment from someone or one whisper of self doubt rob you from trying. File it away, or better still, use it to ignite in you a deeper passion to prove them wrong and prove to yourself that you can do. ANYTHING you put your mind to.
Focus on getting better. It doesn’t have to be drastic leaps . Small daily improvements move the needle just as much.
Someone else’s analysis of your current place, or indeed, your own analysis of your current place, tells you zilch about your current potential.
Never compromise to the opinion of others or the voice of doubt.
As Tony Robbins says, if you think you can’t then you must! 😉
21/06/2023
Just 21 days into their 6 week challenge and as always the results coming through are just jaw dropping!🤯
Congratulations Vicky! Your final photos are going to be insane!!!! 😳
6 meals a day. ✔️
No food groups cut out . ✔️
High protein . ✔️
No longer spending hours in the gym ✔️
Food plan and recipes ✔️
On line support community ✔️
1-1 support ✔️
Mindset change ✔️
Drop me a message if you wish to join our next challenge starting on Monday 17th July 😊
Abs of steel 🔥🔥🔥 with a 5 min cardio burst 💥 at the end!
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