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The 'M' Effect, Estevan, SK (2026)

01/09/2026

5 things I stopped doing that gave me back some of my energy!
Here they are👇🏼

For a long time, I thought I needed to do more to feel better.

More discipline.
More motivation.
More pushing.

But the truth?
My energy didn’t come back when I added things in, it came back when I let things go.

Here are 5 things I stopped doing that changed everything:

1️⃣ I stopped skipping meals and calling it “being busy.”
Running on coffee and adrenaline isn’t strength, it’s survival mode.
When I started fueling my body consistently, my energy stabilized and my mood followed.

2️⃣ I stopped saying yes out of guilt.
Just because I can doesn’t mean I should.
Every yes that isn’t aligned quietly drains you.

3️⃣ I stopped waiting for motivation to take care of myself.
Motivation comes after action, not before.
Even 10 minutes of movement or fresh air was enough to shift my energy.

4️⃣ I stopped ending my nights on my phone.
Scrolling stole my sleep, my peace, and my presence.
Protecting my evenings gave me better mornings.

5️⃣ I stopped talking to myself in ways I’d never speak to someone I love.

The inner criticism was exhausting. Replacing it with compassion gave me more energy than any supplement ever could.

✨ Burnout isn’t always about doing too much.
Sometimes it’s about holding onto what’s no longer serving you.

If you’re tired, it doesn’t mean you’re failing.
It might mean it’s time to release what’s draining you.

💬 Which one do you need to stop doing this week?

01/06/2026

We’ve all been there.

Looked at the end of yet another year and thought,
“I should be further by now.”

Maybe you felt like:
-I should’ve lost more weight.
-I should’ve been more consistent.
-I should’ve worked out more.
-I should’ve tracked better.
-I should’ve just done better.

And listen… that kind of internal pressure doesn’t make you better.
It just keeps you stuck in shame…
and shame has never helped anyone hit their goals.

So here’s my question:
What if you focused less on what you think you should’ve done…
and more on what you actually did do?

Where you showed up.
Where you grew.
Where you didn’t give up.

Allow yourself to celebrate how you evolved.

And if you want something to help you feel focused and energized for 2026, I’ve got you.

That’s exactly what we’re doing inside of our private FB group, Rising in Wellness. The group officially opened up yesterday, kicked off with the nicest 16min workout (minimal equipment required) and now today they ladies are receiving their 4 week meal plan – recipes and grocery list to accompany each other! Together of the next 6 weeks we are shifting the way we move through 2026

01/04/2026

Sometimes I have to remind myself this is my first time living this exact life, in this exact body, with this exact heart. So I am allowed to learn, to feel and to not have it all figured out.

Sometimes we forget…
None of us have done this before.
We are souls learning how to be human
women and men walking through our very first lifetime in these exact bodies,
with these exact hearts,
these exact stories.

And when we remember that…the pressure softens.
The judgment quiets.
The grace returns.

We’re not supposed to have it all figured out.
We’re supposed to experience it; the joy, the chaos, the love, the triggers, the stretching, the healing,
the tenderness and the overwhelm.

This is your first time being you.
Your first time navigating holidays with this version of your heart,
these responsibilities,
these emotions,
these memories,
this body that’s trying its best.

So please let yourself breathe.
Let yourself be human.
Let yourself soften into the truth that you don’t need to perform, perfect, or pretend.

As 2026 speeds up, let your grace slow everything down.
Let it be your anchor.
Let it be your reminder that you’re doing beautifully
for someone who’s brand new at this life…just like the rest of us.

Our NEW ONLINE group officially opens up this Monday, January 5th, Eek! Looking for a soft space to learn; recipes, movement, practical education, all while building simple action steps! This space offers love and support, without the all or nothing mentality! If you are wanting to join, from home 😊, reach out we have a spot for you! Need more information, shoot them our way, we have the answers!

Love you, mean it!

01/02/2026

Happy New Years - 2025 you were amazing, difficult, pretty and a smidge ugly - 2026 ready for all of the lessons, laughter, tears, ready to struggle and emerge - Do you have a plan?

If you’ve ever gone all in January 1st…
only to feel defeated a few weeks/months later—this is for you 🤍

It’s not because you’re lazy.
It’s because this is what’s actually happening ⬇️

1️⃣ You tried to do everything perfectly
You told yourself “this time I’m doing it ALL” workouts, clean eating, waking up early, while still being a mom, partner, employee, and human.

2️⃣ You built your goals for an ideal life, not your real one
The plan didn’t account for bad sleep, busy weeks, stress, or needing rest.

3️⃣ You went hard… instead of steady
So when life got busy, your body and mind tapped out.

4️⃣ You missed a few days and thought you ruined it
One skipped workout, dessert, sick day…..turned into “I’ll just start over later.”

5️⃣ You thought needing support meant you were failing
So you tried to do it alone… again.

Here’s the truth 🤍
You don’t need more willpower.
You need a gentler, smarter way that actually fits your life.

✨ That’s what I’ve created our ONLINE group beginning January 5th (a few short days away) and running for 6 weeks.

No extremes. No guilt. No falling off.

Just simple habits, support, and a reset that helps you feel better and stay consistent.

If you want this to be the year you’re still showing up in March, June, and December not just January, then this is for you. Shoot a message this way and I am happy to answer all your questions!

Maybe you’re just tired of doing it the hard way 🤍
You’ve got support here.

xo Jen

12/31/2025

My Saskatchewan friends, tell me a better day than the last day of 2025 to call this number…

1 (855) 584-8228

Call this number and BOOK an appointment for you and your girls 🍒.

After January 2 - 43 and older can book! For now 45 and older can book!!

Share this to get the word out!!!

12/31/2025

Have you heard the story…..that sounds a little like this, “I wish I would’ve…”

BUT have you heard this story…..It starts with you taking the messy, brave, imperfect action even when you’re scared, tired, busy, or unsure.

You don’t need perfect timing.
It doesn’t have to be a Monday or a January 1st.
You don’t need a 12-step plan.
You don’t need to spend hours getting that said plan in place.
You don’t need everything to line up.
You don’t have to give up the Christmas, birthday, holiday treats. (ask any of my 1:1 clients, they will tell you how much they enjoyed 😉 Christmas treats)

You just need that tiny spark of “what if I try?” — and then move.

Because one day you’ll look back and be so damn proud you didn’t wait for permission. You didn’t overthink it. You didn’t let life pass while you sat on the sidelines.

You did the thing.

And that’s the energy we’re carrying into the rest of this year and moving into 2026!

More doing.
Less wishing.
More “wow, I really did that.”
Less “ugh, I should’ve…”

If you’re ready to take action with your habits, your health, your mindset, and your goals….pull up a seat to our table!

Beginning January 5th running for 6 weeks this ONLINE group – do it to fit your schedule from HOME – might be exactly what you need!

Daily accountability, recipes, workouts, tips, motivation — and so much more — see the pic below for an example, (one of) your guided weekly meal plans. This will be sent directly to you, grocery list and recipes to be included! The information, tools and habits that you are going to have at your finger tips will add so much convenience and value to your day!

Is it time to be the “I can’t believe I did that” version of you!!

Want more information, I have it…comment ‘I did that’ and I will send you all the details!

xo Jen

12/30/2025

After a few needed days off, the client check ins started this morning!! Computer turned on at 5:30am, and calls started; and of course the hot topics were about all of the food and drinks that was had and enjoyed over the holidays. There was a lot of talk about weight gain, and that this season can be quite difficult, there are so many emotions and feelings that can come up during a holiday like Christmas!

It really got me to thinking on a deeper level, weight gain is rarely what we think it is. It can be medical related, brought on by a trauma, maybe injury induced or mental health related DING DING! Hear me out, I’m not saying these are excuses, it is maybe just the way it is at this moment. It’s a great time to remind ourselves that maybe we are grieving, fighting or healing. Go easy, be gentle and hold that space for change. We are all changing one way or another, and that is really a beautiful thing.

Perhaps you are looking for a space that is gentle, a place where you can learn and grow? Beginning January 5th and running for 6 weeks we are starting an ONLINE group that is designed to be just that!

🌟 Meal plan ideas
🌟 Dozens of Hormone friendly recipes
🌟 Guided strength training
🌟 Habit stacking
🌟 Stress Resiliency Toolkit
🌟 Shopping cheat sheet
🌟 High protein snack ideas
🌟 So much more

Space is limited, join me and other woman who are wanting to step in to 2026 with a plan! A plan to feel healthier, happier & smidge sassier. Want more information, I have it - sent a message with your questions and we will get them answered!

Cheers to 2026, extra smiles, extra muscle and some a little extra knowledge!

Love you, mean it!
xo Jen

12/25/2025

Merry Christmas! No right way to do this season, only your way!

And that’s allowed ❤️

Love you, mean it - ALWAYS 🫶🏻

12/23/2025

Good morning love nuggets 🫶🏻

'Picture it. Sicily 1922'.....🇮🇹

Everything feels off when you’ve been living in survival mode for too damn long.

You know that feeling. The quiet dread The edge. The weird numbness. 🧟‍♀️

That moment where your soul is looking at your life like… “girl, who TF is this?”

You don’t lose yourself in one big explosion.
You lose yourself in a thousand tiny moments where you override the signals your body has been screaming for years.

The tight chest you ignore.
The rage you swallow.
The exhaustion you call “busy.”
The panic you rename “I’ll be fine.”

Your nervous system is trying to tell you something you’ve tried to outrun.

This pace is fake.
This version of you was built for survival, not for living.
And she’s tired. Oh so tired.

If you felt this in your ribcage, your body is asking for a reset, not a another story aka a lie.

I’ve been working on some new plans because women don’t need more “this too shall pass."

We need a map back to ourselves.
A way to stop abandoning our bodies and calling it strength.

A way to breathe without bracing.
A way to feel safe without earning.

My hope is that this plan is the thing your nervous system has been begging for.

Real regulation.
Real relief.
Real capacity.

Beginning January 5th 2026 - 13 short sleeps away - join me and other like minded woman, recognizing that s**t needs to shift! From movement to recipes and all the goodness in between together we will work our way through 6 weeks of some much needed YOU time! January 5th the ONLINE group officially opens up and I would thrilled to have you join!

Looking for more information - comment Sicily and I will send it your way!

Cheers to making time for YOU in 2026!

Love you, mean it.
Jen xo

12/22/2025

Not louder. Not trendier. Just smarter.

This isn’t about becoming a different person 👉🏽It’s about removing the things quietly draining you and reinforcing the things that actually regulate your body.

⬇️ Here’s a few things that we are going to work on together in the next ONLINE group starting January 5th ⬇️

1. I’d protect my sleep like it was a medical intervention.
Because it is. Sleep regulates cortisol, thyroid signaling, blood sugar, inflammation, hunger hormones, immune function, and mood. You don’t fix fatigue by pushing harder – speaking from experience! It just doesn’t work!

2. I’d train my nervous system daily, not just when I’m “stressed.” Most people aren’t lazy or unmotivated. They’re dysregulated. Long exhales, jaw unclenching, shoulder drops, grounding cues. Tiny safety signals done consistently outperform “hard” practices done occasionally.

3. I’d stabilize blood sugar before chasing hormones.
If your energy crashes, anxiety spikes, or sleep is wired/restless, blood sugar is often the silent driver. Protein first. Coffee after food. Fewer snacks. Walk after meals.
Boring? Yes. Life-changing? Also yes.

4. I’d rebuild my mineral foundation. Magnesium. Potassium. Sodium. Minerals are required for nervous system signaling, detox pathways, muscle relaxation, sleep quality, and hydration. A lot of “anxiety” is actually depletion – Magnesium, you won’t catch me with out this EVER!

5. I’d stop guessing and run the labs that actually matter.
Not to obsess. To create a baseline. Patterns over time tell a story that symptoms alone can’t. You can’t regulate what you don’t measure – even more, you don’t know what you don’t know!

6. Strength training > cardio. Muscle is protective. For metabolism. For bones. For insulin sensitivity. For confidence. Cardio is great. Muscle is non-negotiable.

7. I’d reduce inflammatory triggers. Ultra-processed foods. Fragrance overload – hello Bath and Body candles. Poor air quality. Constant snacking. Late nights.

8. I’d prioritize elimination daily. If you’re not 💩 regularly, you’re recycling hormones and increasing toxic load. That matters for thyroid health, estrogen balance, skin, mood, and energy.

9. I’d upgrade my food quality. Ditch the process foods and focus on whole foods. Keep it 80/20.

10. I’d get honest about my “inputs.” Caffeine. Alcohol. Screens. They all communicate with your nervous system.

I am really excited to dig into these deeper as we go through the next 6 weeks together! I have all the details, send me a message and I will fill you in! We start in 14 days, you in?

Cheers,
Jen

12/19/2025

"I guess this is just the way it is."
This statement - it does not have to just be accepted!

The brain fog that makes you lose your train of thought mid sentence.
The night sweats that soak the sheets.
The weight, that appears even though nothing in your routine has really changed.

You might have heard some version of:
"This is normal for your age."
"Welcome to your 40’s."

We try to accept it.
Another part of you feels like it just doesn’t have to be like this, there has to be a different way.

When I sit down with women in this season, I do not stop at the label. We get curious about the whole story your body is telling. We don’t accept, ‘Well this is what it is.’

Often, your intake already hints at what you are going through:
Bloating after meals.
Reflux here and there.
That heavy, 'brick in the stomach' feeling that lingers for hours.
Energy that crashes hard in the afternoon.

Your hormones are absolutely part of the picture.
Perimenopause is real, and it can feel intense - so freaking intense.
But it may not be the only thing shaping how you feel.

The work we do together is not about a perfect protocol.
It is about small, realistic shifts that your life can hold.

That may look like:
- Supporting stomach acid with meals
- Building meals that steady your blood sugar instead of spiking it
- Simple ways to tell your nervous system ‘You are safe’

Over the course of a few weeks/months, we start to notice that:
Sleep feels more settled.
Mood feels steadier and less fragile.
Digestion feels lighter and less reactive.

The number on the scale becomes one part of the picture instead of the whole story, because you begin to feel more like yourself again. Not because your body suddenly behaves, but because you learn to start listening to the whole message.

If any of this feels close to home if you notice brain fog, sleep changes, bloating, weight shifts or mood swings and you have been told it is “just age”.

I want you to know this:
Your symptoms are information.
Your body may be asking for a different kind of support.

You do not have to sort this out on your own – please know you have options

The 'M' Effect

01/09/2026

01/06/2026

01/04/2026

01/02/2026

12/31/2025

12/31/2025

12/30/2025

12/25/2025

12/23/2025

12/22/2025

12/19/2025

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