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

02/04/2026

February 4 - World Cancer Day -

The weight of a cancer diagnosis is something I can’t fully describe.

In the first picture we sat waiting, waiting to hear the results of Brent’s latest tests; had the cancer metastasized to his lungs and brain?

A cancer diagnosis is not just medical.

It’s a sudden loss of certainty.

Specifically today, I am thinking of and sending love to anyone who is living with cancer! Anyone who is supporting a spouse, a child, a family member or a friend who is going through cancer! Anyone who has lost a loved one to cancer. Anyone whose life has been affected by cancer.

💔🫶🏻

02/01/2026

Some recent eats 🥬 🐓 🍞 🥝 🥚 🐟

01/26/2026

Good morning love nuggets! AND happy MONDAY, my most favorite day of the week, truly!!

This morning’s chat, is coming from a call I had with a client yesterday. She is 59 years old, her mom had osteoporosis and she recently got the results from her DEXA scan. She is an avid runner and lifts weights 3x a week. She wasn’t always active; we have been working together for just over 5 years…she attributes her positive DEXA scan results to her active lifestyle and the fact that she has been taking estrogen for the last 6 years as well!

I went for a deep dive after our call, we know osteoporosis is hereditary BUT it doesn’t mean it is inevitable!

Did you know:
Osteoporosis kills more women than breast cancer, yet there’s no colored ribbon, no 5K charity runs and no lobbyists storming Capitol Hill.

Osteoporosis deaths are under recorded because the death is listed under the complication, not the bone loss itself which is why the true mortality is far higher than official death tables show. Ex. infection, pulmonary embolism, organ failure…

There’s just quiet suffering…hip fractures, wheelchairs and women losing their independence in slow motion.

Here’s the part no one says out loud..

A hip fracture carries a 20–30% one-year mortality rate. WHAT!!!!
Half of women never walk independently again. WHAT!!!!
A huge portion are moved into nursing homes permanently. WHAT!!!!

Not because they “got old.”
1 – They lived a sedentary life and weren’t ‘taking care’ of their bones.
2 - Because their estrogen collapsed and nobody treated the root cause.

Estrogen isn’t a “feel good hormone.”
It’s a structural hormone…it literally tells the body to keep bone, muscle and mobility.

When it disappears, the skeletal system unplugs from its power source.

But instead of having a conversation about HRT OR giving women HRT when they are asking for it, they get these suggestions or conversations:
• Calcium leaflets
• Vitamin D lectures
• And a pat on the head

I do wonder, if this were happening to men, Big Pharma would have ten FDA-approved formulations on the market and insurance would cover all of them by Tuesday – that’s tomorrow!

Instead, women are left with “it’s just aging” while their skeletal system erodes underneath them.

This is not biology.
It’s neglect dressed up as destiny.

You do not have to shrink, become frail, or hand over your independence just because you turned 50. Bone loss is not inevitable…it’s untreated hormone deficiency.

This actually makes me angry! This should make all of us sit up and ask, demand for better. Not just women, our husbands, our partners, our dads, our sons – they want us to be strong, mobile and not fragile!

Am I alone here on my perch, or do you feel the same type of way!

Love you, mean it!

01/23/2026

January always makes it feel like you’re supposed to change everything at once. New habits, new routine, new you…😰

But honestly that kind of pressure usually just leads to overwhelm…and then feeling stuck or quitting ALL the things you are trying to do!

I don’t know about you, but when I try to do all the things at once, my energy drops, and consistency goes out the window. That never moves me in the right direction.

What actually helps me feel better and keep momentum is starting small with the right things.

A few simple, realistic habits that support your energy on normal, busy days. Not a full reset or perfection. 🤗

Just pick one or two that feel easy for you right now. You don’t need to do everything to feel a difference. Small steps done consistently are what actually change how you feel 🫶🏻
Tiny habits to help you feel your best in 2026 and beyond (that I love – and actively work at)

MINDSET
-lower the bar on hard/off days
-do less with more intention
-think in small steps
-release unrealistic expectations
-celebrate a small win each day – YEAH I showered! YEAH I went for a walk! YEAH….

NUTRITION
-add blueberries or raspberries to your week – oats, smoothies, yogurt or just added on to the side of your plate
-eat meals similar times each day – ours gut likes rhythm
-choose a warm breakfast – especially in our cold, long & dark winters
-start lunch or dinner with a few bites of veggies first – fiber first
-add extra virgin olive oil to your meals

WELLNESS
-drink warm tea after suppers
-create a simple evening, bedtime routine
-take magnesium before bed
-practice breath work – as I lay in bed I like doing 4-7-8 breath

MOVEMENT
-on low energy days, walk slowly, gentle movement – instead of nothing
-stand up from your desk – dance, shake, twrek, stretch
-take a phone free walk
-left weights – 15 minutes is great, 30 minutes is great – what ever you have time for is great

Is there any habits or routines that you incorporate into your day for softness?

Stay warm today - currently -47C 🥶

xo Jen

01/17/2026

“Eat more protein” they said. “You’ll lose weight” they said.

The #1 thing to remember tho?
You need a calorie deficit to lose fat. 😉

The biggest mistake I see women make when it comes to protein is too much processed protein.

Here’s why 👇🏻
Hidden calories
🛑 Protein bars, shakes, and packaged snacks often contain added sugars, fats, and fillers to enhance taste and texture. These hidden calories can quickly add up, pushing you into a surplus even if you’re focusing on protein.

Reduced satiety
🛑 Whole protein sources like chicken, fish, eggs, and greek yogurt naturally keep you feeling fuller for longer due to their nutrient density and lack of additives. Processed proteins are less satisfying because they lack fiber and other whole-food components, leading to increased hunger and overeating.

Impact on metabolism
🛑 Processed proteins are less thermogenic meaning your body burns fewer calories digesting them. Whole protein sources require more energy to digest and metabolize, which can help with weight management.

Nutrient deficiency & inflammation
🛑 Processed proteins lack essential nutrients like vitamins, minerals, that support overall health and metabolism. Many contain additives, artificial sweeteners, and preservatives, which contribute to inflammation and disrupt metabolic processes, making it harder to lose weight.

Do this 👇🏻
Focus on whole food protein choices
✅Lean meats (chicken breast, turkey, beef, deer, elk)
✅Eggs and egg whites
✅Fish (salmon, shrimp, cod, tuna)
✅Dairy (Greek yogurt, cottage cheese)
✅Plant-based options (tofu, tempeh, lentils)

Replace processed proteins with whole foods to improve the quality of your diet and to optimize your metabolism, reduce hunger, and stay within your calorie goals, making weight loss more achievable.

What is one of your favorite protein sources? Me, I love eggs & egg white easy, quick and so many options!

01/16/2026

Texting with a girl friend yesterday, who is 37 – Made me stop, reminded me that there really is hope, there is support and you do NOT have to live like ‘this’! You just don’t!

I still remember one morning, being 45 and standing in the bathroom, staring at my own reflection…
and genuinely wondering, “Who is this and where did I go? How could he possibly love me, I don’t love me or even recognize myself?”

That year was the thick of perimenopause for me.
Everything felt off.

My moods were unpredictable, my patience was thin, my body felt foreign, the anxiety was high, the desire to participate in my own life had vacated, and the way my body had been responding to food and movement wasn’t working the way it always had.

Now looking back, what may have been just as hardest as some of the symptoms, was trying to explain to my husband what was happening inside of me, when I didn’t understand it myself.

I could see my husband trying — watching me, worrying about me, tip-toeing around the shifts he couldn’t make sense of. And all I could think was, ‘Why are you chewing, blinking and breathing so loud’. Funny now, but not then, because I genuinely wanted him to stop blinking so close to me.

Really what I was truly struggling with was, how do I tell him what I’m feeling or what I need… when I don’t even know what it is I am feeling let alone what I need?

Here are 10 things I wish I could have told him👇🏼
1. My mood swings aren’t caused by you they’re happening inside my body, often before I even realize it and I don’t know how to control them.
2. When I go quiet or pull back, it isn’t because I don’t love you it’s the feelings of being overwhelmed, exhausted and scared.
3. I haven’t lost interest in you …I’m struggling to recognize myself again.
4. Some days/moments closeness feels comforting, other days it feels like too much and I can’t always predict which and I know that is hard for you.
5. I don’t always have words for what I’m feeling, and that’s frustrating for me too.
6. Please don’t try to fix this for me. When you’re calm and present (but don’t breathe, blink or chew to close to me 😜), it actually helps me more than anything.
7. When I say “I’m not okay,” it isn’t about you it’s me trying to say how I feel – This one was HUGE!
8. I can be grateful for our life and still feel like I’m struggling inside.
9. I don’t need judgment right now, I need understanding and patience, even when this is confusing.
10. I’m still here — I’m just navigating something new.

This season isn’t about blame.
It’s about surviving a change no one prepared us for👇🏼

🩷I’m grateful he gave me grace when I know there were times it was hard to do.

🫶🏻 This time in your life can be hella hard, it can be scary and it is so unfair that we think we can or need to do it alone! You don’t – agree?

Love you, and really mean it! xo Jen

PS really love you Brent ✨❤️
PSS you still chew pretty loud - breathing and blinking has improved!

01/14/2026

This morning in the gym....
"Wow, I just did the full 10 reps of that lift"!!
"I've never been able to do that before"!! - Krystle -

**insert s**t grin, paired with a peacock strut**

She has been showing up for herself, for a few years now, it's been clear to me and others around her that she has made some incredible progress, but to hear her verbalize it this morning was inspiring!

Knowing that I (she/you) will benefit from a healthier lifestyle for the rest of my life brings me a ton of peace.

I’ve experienced periods where life got busy or stressful, and my eating habits and workout consistency dropped off.

I’ve had seasons where I’ve gained 5-60 more pounds than I’d like to carry.

And I will undoubtedly have more seasons and periods of life, like those in the future.

But at this point in my journey, I know too much to go back to where I started. The moment I realize I’m slipping, I (actively try to) recognize it and course correct to get back to where I feel my best. Sometimes easier said than done, I’m acknowledging and moving from there!

I never want to lose my fitness standards.

I’m sharing it because if I can do it, you can too. If I can go through s**t; cancer diagnosis, career changes, kids growing and moving away, you know life, we can all do ‘it!

We can all make decisions and choices that I now call my ‘stay out of the nursing home plan’.

It took me years to figure out an approach that would work for me long-term. This is not a race to see who can get 'there' first, it really comes down to committing, stay disciplined (because we can't rely on motivation all the time), and pivoting when life hands you something different than what you had planned.

Now that I’ve found it, I want to maintain this plan, because quite frankly it works. Eating a balance diet – focusing on protein and fiber, limiting alcohol, lift some heavy s**t, walk every freakin day (even if its cold as heck), prioritize my sleep and try my very best to manage stress AKA putting up some boundaries – boundaries was my word for 2025 – ASPIRE is 2026’s word

01/12/2026

Two years ago, I honestly thought I was falling apart.
It felt like the woman I used to be had simply…disappeared.

💗 If you’re 35–60 and navigating perimenopause or menopause, you are not alone—follow along to stay connected.

At 46, anxiety hit me out of nowhere—so intense I couldn’t sleep and barely wanted to leave the house.
The scale crept up 20 pounds, and nothing in my closet fit.
My joints ached, me feet screamed at me all the time and every glance in the mirror felt like a stranger staring back.

My moods swung wildly—crying one minute, irritated the next.
I lost motivation for the hobbies that once lit me up.
I felt invisible, misunderstood, and convinced it was “all in my head.”

Instead of staying quiet, I started sharing about it—about the sadness, the anxiety, brain fog, the body changes, the fear of losing myself.

Some professionals told me to “just eat better” or “this is all excepted,” but even more women reached out to say “Me too.” I felt seen and a little less alone and knew by me sharing my story others would feel this way too.

After many doctor appointments (some offering birth control and antidepressants), I finally heard the word perimenopause—and realized I wasn’t broken or weak.

My hormones were shifting, and there were ways to support my body.

Back then I worried I’d never find “me” again.
But I have—and you can too. ✨

What’s helped me most:
• HRT - Hormone Replacement Therapy. With my provider’s guidance, belief and trust we came up with a plan.
• Communicating – honestly this one was huge
• Daily habits to lower cortisol and calm inflammation
• Diet – wasn’t eating enough of the foods that were supporting me
• Movement EVERYDAY – this wasn’t easy when I was in the depths of it, once I started to ‘come back’, it was a lot easier to add this step in.

Together, these changes have eased my anxiety, brain fog, joint pain, gut issues, and that surprising weight again.

If you can relate one way or another, share below, maybe what you have to say will be exactly what one (or more) woman need to hear in this moment!

Love you, mean it.
Jen xo

01/10/2026

🌞 Good Morning, Saturday — Queens! 🌞

Take a deep breath… it’s the weekend 💛
No alarms (hopefully), no rushing, and zero pressure to be perfect today.

If your body feels amazing — celebrate it 🙌
If your energy is low, joints are cranky, or hormones are doing their own thing — you’re still doing great.

✨ Saturday check-in:
☕ What does your body need most today?
🥗 One small way you’ll support your wellness?
😌 Something you’re giving yourself permission to let go of?

Remember: Menopause isn’t about “fixing” yourself — it’s about listening, supporting, and honoring this powerful season of life.

Enjoy your coffee, your movement (or your rest), and this beautiful day 🌸

Drop a ☀️ or comment below and say hi — I love hearing from you!

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

The 'M' Effect

02/04/2026

02/01/2026

01/26/2026

01/23/2026

01/17/2026

01/16/2026

01/14/2026

01/12/2026

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01/06/2026

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