The Wellness Weigh

The Wellness Weigh Nutrition and Exercise Wellness Program We focus on the fantastic duo of nutrition and exercise to help you feel your best and improve your overall health.

The Wellness Weigh is a friendly and supportive program designed for adults, meeting twice a week for two hours over six weeks. This program is all about encouraging positive changes in your life! We’re here to equip you with the tools and knowledge you need to reach your personal health and wellness goals in a fun and motivating way. Throughout the program, participants will learn the fundamentals of healthy eating, covering topics such as food groups, healthy plate models, meal planning, food tracking, and tips for reading nutrition labels. Discussions will also address wellness, weight loss, the importance of hydration, blood sugar balance, inflammation, habit tracking, physical activity, mental and emotional health, the dangers of excessive sugar intake, and more! The Wellness Weigh program is all about bringing people together and creating a supportive community for those on similar wellness journeys. Our friendly, certified wellness instructors lead all the classes, ensuring everyone feels right at home. You'll enjoy valuable nutrition education from a certified nutritionist, engaging wellness activities, and exercise sessions tailored to fit your unique fitness level. The Wellness Weigh aims to adapt its approach to meet the diverse needs of participants, fostering an environment of inclusivity and support. The investment for this empowering program is $100.00, and includes membership to The Body Shoppe for the duration of the program with additional membership discounts available upon completion! For further details, please connect with the front desk staff at The Body Shoppe. At The Wellness Weigh, our staff is here to offer you exceptional support and encouragement on your journey to better health. Whether you’re managing a chronic condition, looking to prevent health issues, or just wanting to enhance your overall wellness, we’re excited to help you every step of the way! Our vision is to uplift the mind, body, and spirit of every participant. Join us for a journey toward wellness!

04/09/2026

✨ What We Offer at The Wellness Weigh ✨

No matter where you’re starting, there’s a place for you here. My goal is to meet you where you are and help you build strength, confidence, and a lifestyle that actually lasts.

Here’s how we can work together 👇

💪 1:1 Nutrition Coaching
Personalized guidance tailored to YOU—your body, your goals, and your lifestyle. No extremes—just sustainable habits that help you feel your best.

🏋️‍♀️ 1:1 Personal Training
Fully customized workouts with my full attention on your form, progress, and results. Perfect if you want accountability and a plan built specifically for you.

⚖️ The Wellness Weigh
A coaching-based program focused on education, accountability, and real-life results. We work on habits, mindset, and consistency so you can create lasting change—not quick fixes.

👯‍♀️ Small Group Training
A more personalized experience in a small group setting. You still get coaching, guidance, and structure—plus the energy and support of others working alongside you.

🔥 Group Fitness Classes
Options for every level:
• HIIT (High Intensity Interval Training) – fast-paced, cardio + strength
• LIT (Low Impact Training) – joint-friendly and effective
• Strength – build muscle, boost metabolism, and feel STRONG

❤️ This is about more than workouts and food—it’s about becoming the strongest, healthiest version of YOU.

Ready to get started? Message me and let’s find your fit.

“It is absolutely possible to optimize or restore proper metabolic function by building and maintaining healthy muscle.”...
04/08/2026

“It is absolutely possible to optimize or restore proper metabolic function by building and maintaining healthy muscle.”
— Dr. Gabrielle Lyon, Forever Strong

Let’s talk about what this actually means… and more importantly — how to DO it.

Most people think metabolism is something you’re born with.

It’s not.

Your metabolism is something you build — and muscle is the engine behind it.

If you want better energy, balanced blood sugar, fat loss, and long-term health… we don’t just eat less.

We build muscle.

Here’s how:

PRIORITIZE PROTEIN
Start aiming for 30g+ of protein at each meal
This gives your body the building blocks it needs to create and maintain muscle

STOP EATING CARBS BY THEMSELVES
Pair your carbs with protein + fat
This helps stabilize blood sugar and supports muscle instead of working against it

STRENGTH TRAIN (this is the game changer)
2–4x per week
You don’t build muscle from walking alone — your body needs resistance

EAT ENOUGH (especially protein)
Under-eating protein is one of the biggest reasons metabolism slows down

BE CONSISTENT
This isn’t about doing everything perfectly
It’s about doing the basics well — over and over again

Bottom line:
Muscle is not just about how you look — it’s about how your body functions

When you build muscle, you improve your metabolism from the inside out

If you’re ready to learn how to do this in a structured, simple way…

I offer 1:1 nutrition coaching and personal training through The Wellness Weigh where we walk through this step by step.

03/30/2026

Summer Hyrox Event 2026!
More Coming Soon...

✨ MOM BUSINESS MONDAY ✨Here’s how I help women transform their health at Wellness Weigh 💪No matter where you’re starting...
03/30/2026

✨ MOM BUSINESS MONDAY ✨

Here’s how I help women transform their health at Wellness Weigh 💪

No matter where you’re starting, there’s a level of support for you:

🔥 1:1 Nutrition Coaching
Personalized guidance to help you lose fat, balance blood sugar, and fuel your body—without extreme dieting.

🏋️‍♀️ 1:1 Personal Training
Fully customized workouts built around YOUR body and goals so you can get stronger, build muscle, and see real results.

👯‍♀️ She Strengthens: Group Personal Training
The best of both worlds—individualized coaching in a small group setting. You get personal attention, structured workouts, and the energy of a supportive community.

⚖️ The Wellness Weigh Class
My signature program combining nutrition, accountability, habit coaching, and support to help you create lasting change.

This isn’t about quick fixes.
It’s about building a strong, healthy life that actually lasts.

You don’t have to keep starting over—and you don’t have to do it alone.

Message me “READY” and let’s find the best fit for you 💬

🚫 Carbs Are Not the Enemy 🚫But the way most people are eating them… might be 👀Somewhere along the way, carbs got blamed ...
03/23/2026

🚫 Carbs Are Not the Enemy 🚫

But the way most people are eating them… might be 👀

Somewhere along the way, carbs got blamed for everything —
weight gain, low energy, cravings…

So now people are either:
❌ cutting them out completely
OR
❌ eating them in a way that keeps them stuck

Here’s what I see every day as a nutrition coach…
Most people don’t actually need to remove carbs —
they just need to understand how to use them.

Because carbs can either:
✨ support your energy and metabolism
OR
🚫 keep you in a cycle of cravings and frustration

And the difference isn’t willpower… it’s strategy.

That’s exactly what I help my clients with in 1:1 nutrition coaching —
learning how to eat in a way that actually works for your body.

No extremes. No guessing. No starting over every Monday.

If you’re tired of feeling confused about food and ready for a plan that makes sense…

📩 Message me “COACHING” and let’s get started.

— Jacy Keef
Certified Nutritionist
The Wellness Weigh @ The Body Shoppe

One of the biggest shifts my clients make…They start eating enough protein.And everything changes.They’re not constantly...
03/19/2026

One of the biggest shifts my clients make…

They start eating enough protein.

And everything changes.

They’re not constantly hungry.
They stop thinking about food all day.
Their energy evens out.
Their body finally starts responding.

Not because they cut everything out…
but because they started giving their body what it actually needs.

That’s what we’re working on right now inside The Wellness Weigh.

And for those who want deeper support, my 1:1 nutrition coaching takes it even further — fully personalized to your body, your goals, and your lifestyle.

If you’ve been stuck, frustrated, or just unsure what to focus on…

Start here.

Message me and we’ll figure out the best next step for you.

This week inside Wellness Weigh we are focusing on something simple that can have a BIG impact on your health…Blood suga...
03/16/2026

This week inside Wellness Weigh we are focusing on something simple that can have a BIG impact on your health…

Blood sugar balance.

When blood sugar spikes and crashes all day it can show up as:
• Intense cravings
• Afternoon energy crashes
• Brain fog
• Irritability
• Difficulty losing weight

One of the easiest ways to support stable blood sugar is how you start your morning.

So this week’s challenge for our Wellness Weigh community is:

Start your day with at least 30g of protein at breakfast. 💪

Protein in the morning helps:
✔ Keep blood sugar stable
✔ Reduce cravings later in the day
✔ Support muscle and metabolism
✔ Keep you full longer

Some easy ways to hit 30g:
• Eggs + egg whites with turkey sausage
• Greek yogurt with protein powder mixed in
• A high-quality protein smoothie
• Cottage cheese with eggs on the side

If you’re part of Wellness Weigh, comment below once you complete your high-protein breakfast this week so we can cheer each other on. 🙌

Small habits done consistently create BIG results.
Let’s go! 🔥

Missed the first class? It’s not too late to join us!Our newest session of The Wellness Weigh – Refresh Edition has offi...
03/09/2026

Missed the first class? It’s not too late to join us!

Our newest session of The Wellness Weigh – Refresh Edition has officially started, but you can still jump in and be part of the journey.

If you’ve been wanting to:
• Reset your eating habits
• Learn how to fuel your body with whole foods
• Build strength and consistency with workouts
• Understand nutrition instead of following another quick-fix diet

This program is designed to help you build sustainable habits that actually work in real life.

What’s included:
• Weekly nutrition education
• Guided workouts
• Our brand new 2026 Wellness Weigh booklet
• Updated lectures and tools to help you better understand your body

Class Options

In-Person:
Mondays & Wednesdays | 10:00–12:00
(1 hour nutrition + 1 hour workout)

Hybrid:
Online nutrition lessons + evening workouts Mondays & Thursdays at 5:15 PM

If you’ve been thinking about joining, this is your sign.
You can still jump in and finish the session strong with us.

Message me or stop by The Body Shoppe to get signed up.




✨ Wellness Weigh Starts TODAY! ✨ Today is the first day of our new Wellness Weigh session, and it’s not too late to joi...
03/09/2026

✨ Wellness Weigh Starts TODAY! ✨

Today is the first day of our new Wellness Weigh session, and it’s not too late to join us! If you’ve been thinking about coming but didn’t register yet — just show up. You are absolutely welcome!

Sometimes the hardest part of a health journey is simply walking through the door. Let today be that step. 💪

📍 In-Person: Mondays & Wednesdays 10–12 PM
💻 Hybrid Online Nutrition available
🏋️‍♀️ Evening Workouts: Mondays & Thursdays at 5:15 PM

No pressure. No perfection required. Just a supportive community of women working toward healthier lives together. ❤️

If you’re ready to feel better, get stronger, and be encouraged — **we’d love to see you today!

03/04/2026

✨ Wellness Weigh – New Session Starting March 9th! ✨

It’s a new month and a fresh chance to show up for YOU 💪

Our next Wellness Weigh session is coming up and we are ready to help you feel stronger, more energized, and confident heading into spring 🌸

Whether your goal is:
✔️ Fat loss
✔️ More energy
✔️ Accountability
✔️ Better nutrition habits
✔️ Just feeling GOOD again

We’ve got you covered 💥

🗓 In-Person: Mondays & Wednesdays 10–12PM
💻 Hybrid Nutrition Support Available
🏋️ Evening Workouts: Mondays & Thursdays at 5:15PM

This is more than a weigh-in.
It’s community.
It’s accountability.
It’s real life change.

Spots are limited — message me to grab yours! 💌

Let’s do this together ❤️🔥

✨ Wellness Weigh – New Session Starts March 9th! ✨Ready to feel strong, energized, and confident going into spring? 🌷💪 J...
03/03/2026

✨ Wellness Weigh – New Session Starts March 9th! ✨

Ready to feel strong, energized, and confident going into spring? 🌷💪 Join us for our upcoming March 9th session!

We offer options to fit YOUR schedule:

🖤 In-Person Classes
📍 Mondays & Wednesdays
⏰ 10:00 AM – 12:00 PM

❤️ Hybrid Option
✔ Online nutrition support
✔ Accountability + community
✔ Evening workouts at 5:15 PM on Mondays & Thursdays

Whether you prefer in-person connection or need the flexibility of hybrid, we’ve got you covered!

Let’s commit. Let’s grow. Let’s do this together.

Drop a ❤️ or message me for details and to grab your spot!

Address

1138 West McCord Street
Centralia, IL
62801

Website

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