Jen-The Health Coach Videos

SAVE 📌 this legs and glutes workout at home or the gym using just dumbbells or your own body resistance. This will really activate your glutes big time! 8-12 reps per set. 🔁 x 3 . 30 second rest between each set. 🌟 sumo squats with dumbbell of kettlebell 🔁 x3 🌟 Romanian deadlifts 🔁 x3 🌟 superset: reverse, forward leaning lunges - both sides- then straight into the lunge jumps with a pulse 🔁 x 3 🔥😵 🌟 hip thrusts straight into alternating single leg deadlifts 🔁 x3 Took me 35 mins 👍 Let me know in the comments how you got on! …………………………………………………………… Check out my link in my bio for my 6 week challenges which you can follow from my app with workouts, nutrition plans and recipes to melt body fat at ANY age and build a strong, toned body 🫶🏼 #jenthehealthcoach #menopausewarriors #thebodytransformationplan #onlinepersonaltraining #onlineweightlossprogram #womenwholift #fitnessat40 #fitnessat50 #muscleismedicine #menopausefitness #perimenopausefitness #middleagedwoman #midlifewomen #midlifefitness #weighttrainingforwomen #dumbellworkout

1. Lifting heavy weights stimulates the strength building mechanisms women need as oestrogen declines. Strength helps movement , avoiding falls etc 💪🏻 2. Muscle fuels your metabolism helping you burn 🔥 more calories, even at rest, helping to shift those extra unwanted pounds of body fat. 👙 3. Heavy resistance training builds bone 🦴 which is important as bone density drops up to 20% during the menopause increasing the risk of osteoporosis. 4. Improves cardiovascular 🫀 and general health . Improves insulin sensitivity, lowers blood pressure, reduces visceral fat (fat around our organs) and improves immunity. Want some help and structure to get started ? Then why not join my menopause warriors 6 week challenge? 😃💪🏻 Start anytime that suits you. Follow on a free app, with daily workouts to follow, meal plans and recipes specifically structured for optimum menopause health ❤️ and all for just £60! Crazy right?! DM for more info or head to my website in my bio 😊 #menopause #perimenopause #menopausefitness #fitat50 #fitat40 #50andfit #40andfit #middleagedwomen #middleaged #strengthtraining #womenwholift #strengthtrainingforwomen #onlinecoachingfitnessplan #onlinepersonaltraining #jenthehealthcoach #thebodytransformationplan #menopausewarriors #gettingfit #gettingstronger #gettinghealthy #weightlosstransformation #buildleanmuscle #dropbodyfat #weightlossgoals #itsnevertoolate

A 30 minute killer leg workout 🔥🤪 SAVE 📌 FOR LATER! 8-12 reps in each set. Complete 3 sets. Aim to slightly increase your weights for each set but body weight also works perfectly well for this workout! 🌟 suitcase squats 🔁 x 3 🌟 raised heel squat pulses 🔥😳 🔁x 3 🌟 forward leaning split squats on both sides then straight into the split squat pulses 🔁 x 3 🌟 finish with 20-24 lunges OUCH 😣 BUT AMAZING 🤩 Let me know how you get on with this! #jenthehealthcoach #thesixweekbodytransformationplan #onlinepersonaltraining #onlineweightlossprogram #womenwholift #fitnessat40 #fitnessat50 #menopausefitness #perimenopausefitness #middleagedwoman #midlifewomen #midlifefitness #weighttrainingforwomen #homeworkout #dumbellworkout #quads #legworkouts

Today my workout was a power walk/jog outside on the beach. I’ve tried to do more of this since my lung surgery in August 2023 to help with my mental health. 🫶🏼 Scientific studies have shown that exercising outside - particularly in green spaces- 🌳 can improve self-esteem and mood, as well as reducing anxiety disorders and depression. It’s not just the physiological effects of exercise, such as the release of endorphins, dopamine and serotonin that cause these responses. By comparing different exercise settings, studies showed that regular use of woods or parks for physical exercise reduced the risk of poor mental health, whereas no such pattern was found in non-natural settings like gyms. So take a look at your schedule and see if you can work in a couple of workouts outside each week whether that’s a sport, walking, jogging, cycling or swimming (if you’re one of those crazy all weather 🥶 types!) Have a great, happy and healthy Wednesday.🥰 #outsideisfree #benefitsofwalking #benefitsofnature #midlifewomen #menopausefitness #mentalhealthmatters #fitnessathomeworkout #fitnessat40

30 minute upper body home workout with dumbbells 💪 Targets: biceps, shoulders, back and core 8-12 reps in each set. Complete 3 sets of each. I didn’t have much of a rest gap in between each set today as I didn’t feel I needed it with the variety of muscles targeted, and I enjoyed the cardio edge it gave me- but listen to your body and rest longer in between sets if you need to . 🌟 single arm rows (complete 8-10 each side before moving to the other side . Once both sides are completed, this is one set ) 🌟 superset: move straight into the next exercise without a pause. Complete both exercises three times in total . Under arms rows into single arm press (both arms) 🌟 superset again: slow release bicep curl into plank shoulder taps 🌟 lateral side raises If you’re looking for daily workouts along with a nutrition plan and recipes to follow to melt away body fat and build a strong, toned body then head to my website (in my bio) where you can join my 6 week challenges for just £60. Follow in my free app. Start whenever you like! 😊 #upperbodyexercises #upperbodystrength #upperbodyworkouts #corestrength #midlifewomen #midlifefitness #menopausefitness #ménopause #strengthtraining #womenliftingweights #muscleismedicine #longevity #jenthehealthcoach

Do you ever struggle just simply getting out of bed in the morning let alone crushing a zillion goals? 🙈 We all know that we only get results when we take meaningful action in our lives. Yet since my surgery in June 2023, I certainly battle with myself often over simply getting started with my workouts, but we all have our own ‘something’ that makes us get in our own way. Right? 🤷‍♀️ Other than pain, I also feel immobilised and demotivated by how far back I’ve fallen in my strength and fitness. But looking at these videos of myself back in 2019 when I first ever picked up some battle ropes, to the second video just 12 weeks later, reminds me that we don’t need to be great to get started (again), but we do need to start to get great. Consistent baby steps lead to massive strides in progress. 🤩 As I’ve found the challenge of returning to my previous fitness daunting and demotivating, 🥺, so, instead of asking myself “what do I want to look like/achieve in 6 months/a years time?” I’ve been asking instead “what do I NOT want to look like/ and NOT achieve in the next 6 months/a year.?” Then ask yourself the question, “what will happen if I continue doing exactly what I’m doing now in say a year, 5 years, 10 years time?” This can focus you to take the action needed NOW to change things. Give it a try then take that baby step ❤️😊 #gettingstarted #takethefirststep #motivation #fitnessjourney #jenthehealthcoach #workoutathome #menopausefitness #perimenopausefitness #fitnessat50 #fitnessat40

REGISTRATION CLOSES MIDNIGHT TOMORROW! NEW WAVE STARTS MONDAY 1st JANUARY! NEW YEAR 🥳 NEW GOALS 🎯 NEW START 🙏🏻 … BECOME THE BEST VERSION OF YOU 🫵🏻 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 1st January Head to https://www.jen-thehealthcoach.com/ or DM me 😊 #onlinechallenge #weightlosstransformation #thebodytransformationplan #getlean #getfit #fitat40 #40andfit #itsnevertoolate #personaltrainer #sportsnutritionist #6weekchallenge #sixweekchallenge #perimenopausefitness #menopausefitness #midlifewomen #wecandoit #weightlossgoals #menopauseweightgain #trackingmacros #balancednutrition

Day 11 ✔️Let me know if you give this a try 👍:12 reps. 3 sets of: one arm rows, upright rows, hammer curls and dumbbell curls .Remember to engage your core muscle! Tips on how to do this are in my video 😊#jenthehealthcoach #thesixweekbodytransformationplan #postoprecovery #postop #intercostalneuralgia #nervepain #neuropathy #startingover #personalchallenge #personaltraining #onlinepersonaltraining #onlineweightlossprogram #womenwholift #fitat50 #fitat40 #50andfit #40andfit #menopausefitness #perimenopausefitness #middleagedwoman #midlifewomen #midlifefitness #weighttrainingforwomen #backandbiceps #bicepworkout #backworkout #homeworkou

Why I take these every morning …. But first, what are BCAAs? There are 20 different amino acids that make up the thousands of different proteins in the human body. Nine of the 20 are considered essential amino acids, meaning they cannot be made by your body and must be obtained through your diet. Of the nine essential amino acids, three are considered branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. “Branched-chain” refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat, and dairy products. They are also a popular dietary supplement which I take in a tablet form first thing in the morning. For me, I’ve been taking them since my lung operation in august to combat muscle wastage whilst combined to bed for 10 days and then my recovery afterwards. But there are many reasons why these are a great supplement to take . Which one resonates the most for you? #bcaa #bcaas #supplements #thrivebylevel #musclegain #muscleismedicine #musclegrowth #gainmuscle #gainmusclelosefat #jenthehealthcoach #intercostalneuralgia #lungsurgery #postoperation #startingover #lookingafterme #middleage #aging #muscleloss #aminoacids #protein #longevity #healthyliving #menopause #menopausehealth

Day 9 of my 6 week starting over challenge and we have a workout from the devil 👿… just 3 exercises , but this one HURTS!!!! 🔥🔥🔥 3 sets 12 reps 1-2 min break in between Goblet squats Single leg deadlift ( complete 12 reps, move onto other leg to complete another 12 reps. This is one set) Romanian split squats - both legs as above These will work your thighs and butt big time 🤛🏼 Let me know how you get on in the comments below 👇😊 #jenthehealthcoach #thesixweekbodytransformationplan #postoprecovery #postop #intercostalneuralgia #nervepain #neuropathy #startingover #personalchallenge #personaltraining #onlinepersonaltraining #onlineweightlossprogram #womenwholift #fitat50 #fitat40 #50andfit #40andfit #menopausefitness #perimenopausefitness #middleagedwoman #midlifewomen #midlifefitness #weighttrainingforwomen #glutes #gluteworkout #homeworkout #dumbbellworkout #dumbbells #gobletsquats #singlelegdeadlift

Day 6 of my own post op ‘starting over challenge’ Standing abdominal/core workout- takes about 15 mins. All standing as I’m unable at the mo to do any abdominal floor exercises . Give this a try- it’s harder than it looks! 12 of each : Toe touches - alternate Cross body chop - repeat on other side Forward lunge - I couldn’t do a twist which would work the obliques too, so add that if you can. Then repeat on other leg and twist when in the lunge to the other side . Upright bicycle crunches Single leg knee drive - repeat with other leg Slow knee raise - alternate Single leg knee drive to full back extension . Repeat on other side #standingabdominalexercises #functionalmovement #jenthehealthcoach #intercostalneuralgia #gabapentin #postoperative #nervepain #nervedamage #startingover #icandothis #abdominalworkout #homeworkout #nofloorworkout #standingworkout

Day 5 of my post lung op ‘starting over challenge’ to slowly return to my previous strength and fitness levels 💪🏻 This week I’ve completed 2 x leg and glute workouts 2 x chest, shoulder and triceps (this being the second one) 1 x back and bicep Feeling less bloated, more energised and positive and proud of my efforts and of simply getting started , being real and being accountable 😊 Muscle is hugely important as we age. It helps with speeding up our slowing metabolisms, provides balance and stability , endurance and longevity. I have been really worrying about my muscle mass dwindling away over these last 12 weeks. There’s not much I could do about it other than keeping my protein intake high and I also take an amino acid supplement which helps prevent muscle loss . But ultimately muscle needs to be used and it needs to be put under pressure to grow. Use it or lose it 🤷‍♀️ So I’m back slowly building this up along with some cardio for ny heart health and stamina too. These exercises can easily be done at home or the gym. It takes around 30 mins. 8-12 reps, 3 sets, increasing the weight in each set . The last set you should only be able to manage around 10 reps- that’s when you know you’ve worked that muscle to failure and that is where it grows 💪🏻😊 Give this a try and let me know how you get on! Bench press Press ups - elevated or walk Tricep dips or Tricep press Side raises (knees flexed and elbows slightly bent, lean very slightly forward)! Have a fabulous Friday ❤️ #startingover #intercostalneuralgia #postoperative #gettingbacktome #gettingbackinshape #womenwholift #musclegain #womenmuscle #strengthtrainingforwomen #weighttrainingforwomen #menopause #menopausefitness #perimenopausefitness #jenthehealthcoach #onlinefitness #onlineweightlossprogram #fitat50 #50andfit #40andfit #fitat40 #middleagedwoman #longevity #healthiswealth

Day 4 of my #startingover challenge… a journey. However slow, back to my original fitness and strength pre lung surgery. So today we have 4 exercises. 8-12 reps . 3 sets . Take a 1-2 min rest in between each set for maximum results. Increase the weights for each set . Please note that if like me you’re injured or healing then listen to your body and if you need to stick to the same weight, like I did today with the step ups, then that’s totally ok!!! #gobletsquats - aim to get those knees level with your hips when you descend. Squeeze your butt tight as you ascend. #stepups - keep those shoulders back #romaniandeadlift - nice straight back- push your bum and hips back and lower your torso forwards. Do not simply hinge up and down from your lower back . #singlelegsquat - lower the support behind you until you can do these without any support at all!! 🙀 Let me know if you give this a try! Have fun! Remember muscle is medicine! Live stronger and longer 💪🏻🫶🏻 #legsandglutes #legsandbooty #homeworkout #gymworkout #jenthehealthcoach #womenwholift #weighttrainingforwomen #strengthtrainingforwomen #middleage #menopause #menopausefitness #fitat50 #50andfit #50andstrong #40andfit #fitat40 #agereverse #musclematters #postoperative #intercostalneuralgia

Day 3 of my personal ‘starting over challenge’ … a ‘good’ day pain wise . Loved this workout, feeling focused, positive and ‘winning’ today. Nutrition and water (3 litres) on point 👌🏻 Never easy hitting my protein target 🎯, but so far so good! Back and bicep workout: 12 reps and 3 sets of the following: - one arm rows - upright rows - hammer curls - dumbbell curls Remember to increase the weight for each set so on the last set you might only be able to manage 8-10 reps 👍 this is called progressive overload and this builds muscle 💪🏻 , and muscle my friends is medicine and the key to a faster metabolism and for longevity ❤️ #backandbiceps #intercostalneuralgia #postoperation #weighttrainingforwomen #strengthtrainingforwomen #homeworkout #startingover #myfitnessjourney #jenthehealthcoach #midlifewomen #midlifefitness #menopausefitness

Day 1 of my personal #startingover project after 2 lung surgeries in august . Chest, shoulders and triceps 8-12 reps 3 sets Seated chest press Rear dumbbell lateral raise Seated Tricep press Diamond press up on a wall although this velux window worked even better! I can’t lie on my front at all - way too painful- and couldn’t push myself up even on my knees. This made me feel a bit sad today. But it’s inwards and upwards and I need to stay positive 💪🏻 If you give this a try yourself then select a weight which you can comfortably do 12 reps with for you first set. Then increase the weight slightly for your second set and again for your third set. Saying that, I mostly stuck to the same weight for my final set as I had used for my second set as I’m post operative and need to take it steady and not push too hard at this stage, plus it hurts the neuralgia in my ribs 🥴 just adding that for total transparency and honesty! Let me know how you get on 🥰💪🏻 #startingover #dayone #weighttraining #strengthtraining #postoperative #fitat50 #50andfit #menopausefitness #menopause #midlifewomen #muscleismedicine #musclegain #womenliftingweights #nervepain #neuralgia #intercostalneuralgia

If you would like to join me on these next 6 weeks do message me and we can do this together ❤️ If anyone has a better idea of what I can wear for my workouts, then also let me know! Lol! Do leotards come with busy support?! 🤔 #startingover #postsurgeryrecovery #intercostalneuraligia #nervepain #jenthehealthcoach #painintopower #accountability #selflove #letsdothis

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 #jenthehealthcoach #thesixweekbodytransformationplan #thebodytransformationplan #onlineweightlossprogramme #onlinepersonaltrainer #onlinenutritionplan #sportsnutritionspecialist #dropbodyfat #buildleanmuscle #sixpack #getfit #getlean #getstrong #dropdresssizes #menopause #menopausefitness #menopauseweightgain #fitat50 #fitat40 #40andfit #50andfit #fitatanyage #homeworkout #buildleanmuscle #weightlosstransformation #middleage #middleagefitness #itsnevertoolate #womenliftingweights #womensupportingwomen

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 🎯👍 💤 #sleep #sleepisimportant #sleepandweightloss #sleepandhealth #hormones #menopause #menopausehealth #perimenopause #perimenopausehealth #midlifehealth #sleepdeprived #matthewwalker #jenthehealthcoach #healthiswealth