Jen Mercer - Womens Health and Wellness Coach, Liverpool (2025)

06/09/2025

Thank You to everyone who attended the first taster sessions at this morning! Wow it was amazing!!
Theres still a few spaces left for next Sat - message to book
Thanks ladies ❤️

05/09/2025

I’ve always been an early bird. Even when I don’t need to be, I often find myself awake around 5 a.m. (I mean I dont wanna blame peri menopause but ya know 😵‍💫) And when sleep won’t return, I take it as an invitation to rise, pour a warm cup of tea, and lose myself in a good book.

There’s something so special about those quiet, unhurried hours before the world wakes—just me, the stillness, and the chance to breathe a little deeper. These moments remind me how important it is to allow ourselves time alone, to slow down, and to simply be.

Take time today to slow down 🤍

04/09/2025

🌙 Honouring the Menstrual Phase 🌙

The menstrual phase is the first phase of the menstrual cycle, beginning on day one of bleeding. Hormones like estrogen and progesterone are at their lowest levels, which is why many people notice lower energy, increased fatigue, or a natural pull inward.

From a biological perspective, the body is shedding the uterine lining, a process that requires energy and resources. It’s not surprising that rest feels necessary—your body is working hard on the inside, even if it doesn’t look like it from the outside.

The menstrual phase is often spoken about only in terms of symptoms or inconvenience, but in truth, it’s a sacred time when the body is asking for gentleness, slowness, and care.

During menstruation, energy levels naturally dip. This isn’t weakness—it’s wisdom. The body is channeling its resources inward, releasing and renewing. Just as the seasons shift, our cycle also has its “winter,” a time for stillness, reflection, and rest

Instead of pushing through or overriding your body’s signals, consider this time as your body’s natural “winter.” Just like the earth rests before new growth, you, too, are preparing for the energetic rise of the next phases.

✨ Supporting yourself during this phase:
• Rest & recovery: Prioritise sleep and gentle movement like stretching or walking instead of high-intensity workouts.
• Nutrition: Iron-rich foods (like leafy greens, lentils, or red meat) and magnesium-rich foods (like pumpkin seeds or dark chocolate) help replenish what’s lost and ease cramps.
• Warmth & comfort: A hot water bottle, herbal teas, or warm baths can soothe the nervous system and relax muscles.
• Reflection: With hormones at their lowest, the brain often enters a quieter, more introspective state—making this an ideal time for journaling, slowing down, and releasing what no longer serves you.

When we listen to our bodies and honor this cyclical rhythm, we reconnect with an ancient knowing—that rest is not only allowed, but essential. By slowing down now, we gather strength for the vibrant phases to come.

By honouring your need for rest, you’re not falling behind—you’re aligning with the intelligent rhythm of your body. 🌹

04/09/2025

🌙 Honouring the Menstrual Phase 🌙

The menstrual phase is the first phase of the menstrual cycle, beginning on day one of bleeding. Hormones like estrogen and progesterone are at their lowest levels, which is why many people notice lower energy, increased fatigue, or a natural pull inward.

From a biological perspective, the body is shedding the uterine lining, a process that requires energy and resources. It’s not surprising that rest feels necessary—your body is working hard on the inside, even if it doesn’t look like it from the outside.

The menstrual phase is often spoken about only in terms of symptoms or inconvenience, but in truth, it’s a sacred time when the body is asking for gentleness, slowness, and care.

During menstruation, energy levels naturally dip. This isn’t weakness—it’s wisdom. The body is channeling its resources inward, releasing and renewing.

Instead of pushing through or overriding your body’s signals, consider this time as your body’s natural “winter.” Just like the earth rests before new growth, you, too, are preparing for the energetic rise of the next phases.

✨ Supporting yourself during this phase:
• Rest & recovery: Prioritise sleep and gentle movement like stretching or walking instead of high-intensity workouts.
• Nutrition: Iron-rich foods (like leafy greens, lentils, or red meat) and magnesium-rich foods (like pumpkin seeds or dark chocolate) help replenish what’s lost and ease cramps.
• Warmth & comfort: A hot water bottle, herbal teas, or warm baths can soothe the nervous system and relax muscles.
• Reflection: With hormones at their lowest, the brain often enters a quieter, more introspective state—making this an ideal time for journaling, slowing down, and releasing what no longer serves you.

When we listen to our bodies and honor this cyclical rhythm, we reconnect with an ancient knowing—that rest is not only allowed, but essential. By slowing down now, we gather strength for the vibrant phases to come.

By honouring your need for rest, you’re not falling behind—you’re aligning with the intelligent rhythm of your body. 🌹

04/09/2025

That Week Before Your Period…

You know the one.
The week where everything feels heavier.
Your body moves slower. Your patience runs thinner. Your energy? Missing in action.

This isn’t laziness. It’s not “just being emotional.”
It’s your body working overtime, preparing for a natural process—and asking you to honor that.

The fatigue before your period is real. Hormones shift, energy dips, and your body needs more care, not criticism.

And if you’re in your 40s (hello perimenopause), those changes can feel even more amplified. Cycles become less predictable, PMS can hit harder, and the hormonal shifts that once lasted a few days may now stretch over a week (or two). It’s not in your head—it’s your biology evolving, and it deserves compassion.

✨ So here’s your reminder:
• Let yourself rest.
• Say no to what can wait.
• Stretch, hydrate, and eat nourishing foods.
• Nap without guilt.
• Ask for help when you need it.

You’re not falling behind—you’re listening in.

This is part of the rhythm. The cycle. The wisdom of your body reminding you that slowing down isn’t weakness—it’s necessary. Especially now.

Rest is productive. Your body knows. Trust it.

With care,
Jen x

01/09/2025

📢 Something exciting is coming!
If you’ve been thinking:
“Why am I so tired?”
“Why can’t I sleep?”
“Why does my body feel…different?"

It might not be “just stress.”
It might be perimenopause.

And guess what? You’re not alone—and you don’t have to guess your way through it.
My brand-new ebook, "The Peri Menopause Wellness Guide", is launching soon!
Packed with:
✅ Simple tips to ease symptoms
✅ Natural solutions that WORK
✅ Real talk without the overwhelm

Be the first to know when it drops!
🔥 Comment “ME” for early access

Jen x

31/08/2025

Current Class Timetable

There have been a few changes over the past few weeks

Jen x

31/08/2025

🚨 NEW Classes at The Nest 🚨
Ready to smash your fitness goals? 💪

🔥 HIIT – High intensity, fast-paced workouts to burn calories and boost energy.
✨ Body Tone – Strengthen, sculpt, and tone your whole body.

👉 Book your taster sessions now and find your new favorite class!

StHelens FitnessClasses

30/08/2025

✨ Reconnect with Your Body this September! ✨

My 1-2-1 Pilates sessions are now open for bookings starting in September. Designed specifically for women over 40, these personalized sessions offer a supportive and empowering space to:
✔ Build strength
✔ Improve posture
✔ Move with ease
✔ Navigate the physical & emotional shifts of menopause

Together, we'll deepen your connection with your body, so you feel confident, capable, and at home in yourself—on and off the mat.

📅 Spaces are limited—secure your September slot today!
📩 DM me to book

Let’s Empower, Inspire, and Educate your body and mind. 💜

29/08/2025

✨ Ladies, did you know I have a PODCAST? ✨

🎙 Over 60 episodes packed with value—and the best part? It’s completely FREE!
✅ Available on Apple, Spotify, Amazon, and Google Podcasts
👉 Or just click the link in my bio to listen now!

I dive into Health, Fitness, Nutrition, and the real, unfiltered truth—no BS.
💌 I’d LOVE for you to tune in, and if it resonates, share it with a friend!

📲 Link in BIO
🎧 podcasters.spotify.com/pod/show/jenmercer
Jen x

28/08/2025

Exciting news – I’m now teaching at the stunning .yoga studio in Rainford! ✨

Come flow with me every week:
🌅 Mondays 6:00 AM – Yogalates
Start your week with a revitalizing blend of Yoga and Pilates – the perfect balance of strength, stretch, and serenity.

☀️ Fridays 10:00 AM – Pilates
End your week with a full-body session designed to improve posture, build core strength, and leave you feeling amazing.

✅ All mats and equipment are provided
✅ Spaces are limited – book your spot through the link in bio

Can’t wait to see you on the mat! 💫

27/08/2025

📢 Something exciting is coming!
If you’ve been thinking:
“Why am I so tired?”
“Why can’t I sleep?”
“Why does my body feel…different?"

It might not be “just stress.”
It might be perimenopause.

And guess what? You’re not alone—and you don’t have to guess your way through it.
My brand-new ebook, "The Peri Menopause Wellness Guide", is launching soon!
Packed with:
✅ Simple tips to ease symptoms
✅ Natural solutions that WORK
✅ Real talk without the overwhelm

Be the first to know when it drops!
🔥 Comment “ME” for early access & exclusive bonuses!

Jen x

Jen Mercer - Womens Health and Wellness Coach

06/09/2025

05/09/2025

04/09/2025

04/09/2025

04/09/2025

01/09/2025

31/08/2025

31/08/2025

30/08/2025

29/08/2025

28/08/2025

27/08/2025

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