Jessica's Personal Training, LLC

10/22/2025

✨ Wellness Wednesday ✨

Let’s talk blood sugar! 🩸

If you’ve ever felt that mid-afternoon crash, brain fog, or “hangry” dip in mood — your glucose might be to blame.

That’s where a CGM (Continuous Glucose Monitor) comes in. It gives you real-time feedback on how your food, stress, sleep, and workouts affect your body — no more guessing what “healthy” means for you. 🙌

💡 Why it’s a game changer:
✅ Personalized insights
✅ More steady energy & mood
✅ Smarter food choices
✅ Better sleep
✅ Awareness of how lifestyle really impacts your body

You don’t need diabetes to benefit from tracking your glucose. Once you see the data, you can transform the way you feel every day. 🌿

Tell me, have you used a cgm before?!?

10/15/2025

✨✨✨ Wellness Wednesday ✨✨✨

Halloween is just a few weeks away, and it’s time to stock up on treats! 🎃 Over the years I’ve gotten more mindful about what goes into my kids’ candy (looking at you, food dyes 👀). So now I mix in some healthier options—for both the trick-or-treaters and our own stash.

Here are a few easy swaps to make Halloween a little less spooky for your health:

🪀 Think beyond candy: Non-edible treats are a hit—yo-yos, stickers, pencils, tattoos, stamps. Perfect for younger kids and allergy-friendly, too.

🥨 Snack swaps: Lunchbox favorites like Annie’s crackers or snack packs are great to hand out and skip the sugar crash.

🍫 Healthier sweets: Read those labels! I love Lily’s, Unreal, Justin’s, and YumEarth for cleaner ingredients (no dyes, organic, and heavy-metal tested chocolates).

Between the walking, fun costumes, and a few mindful swaps, we can make Halloween just as fun—and a little more wholesome. 💪🍬

09/29/2025

Somehow I missed this one yesterday, but it’s never too late to shout out this kiddo!! Happy National Son’s day to the kid who brings so much joy, laughter and entertainment to us everyday.

You have a heart of gold, Ethan ❤️We are so so lucky you’re ours!!

09/25/2025

She is fun. She is full of energy and a zest for life. Her creativity and kindness amaze me. ❤️❤️ She’s determined, a little bossy and tenacious 🙌🏼

It’s truly a special thing having a daughter. Seeing so much of yourself in someone while admiring all the things that make her HER. Feeling a pride that truly cannot be expressed in words.

Caitlin- you are an incredible girl. You have made this world a better place and you have taught me more than I could ever teach you🙏

Happy National Daughters Day to our girl. May you always know how fiercely you are loved 💕💕

09/22/2025

You all know how passionate I am about maintaining our physical health, but I’ve also really been loving learning about all the ways we can improve our brain health. Which, FYI…it’s NEVER too early to start thinking about!! Your brain runs the show, so let’s give it some love! Here are a few simple ways to keep it sharp and happy:...

You all know how passionate I am about maintaining our physical health, but I’ve also really been loving learning about all the ways we can improve our brain health. Which, FYI…it’s NEVER too early…

09/03/2025

✨✨✨Wellness Wednesday ✨✨✨

Stretch it out! 🧘‍♀️✨

Don’t skip your stretches — they improve flexibility, reduce stiffness, prevent injuries, and just plain feel amazing. 🚀

Even 5–10 minutes a day makes a big difference. Your body will thank you! 💪💫

➡️ Try adding stretching after workouts or before bed to stay mobile + pain-free.

And come join us this Sunday, 9/8 for a free stretch class and chance to win some wellness goodies!

09/01/2025

08/27/2025

✨Wellness Wednesday ✨✨✨

Ok, I’m over here trying to accept the fact that I just sent my kiddos off to first and third grade- like, how did we get here so fast??!!

But, like many of you busy parents, I’m also struggling with the chaos that comes with back to school. The busy schedules, supporting their learning, and the never ending question of “what the heck can I send in for them to eat??”

It’s SO easy (and understandable) to reach for the packaged snack this time of year. And I do sometimes- cause we’re all just over here doing the best we can, right??

But, I decided to remind myself that there are a ton of healthy, easy snacks and meals we can prep ahead of time to make life just a little easier while knowing we are still supporting their health and energy levels.

Because I’m a Health Coach and Pediatric OT, I focus a lot on starting the day off with a foundation for nutrition, cause research shows that eliminating highly processed foods and starting their day off with a balance of fiber and protein ABSOLUTELY matters for physical AND cognitive health.

So here are a few of our family favorites- kid AND mom approved 👌👌

Healthy breakfast ideas:

✨high protein overnight oats
✨baked oats
✨mini egg cups
✨smoothies

Healthier snack ideas:
✨Ludenburg organic rice thins with hummus and veggies
✨protein crackers with some carrot sticks or cucumbers
✨organic yogurt smoothie drinks (just watch the sugar)
✨organic fruit and veggie pouches with a string cheese
✨fruit with a made good bar or energy bites
✨homeade energy bites (these are our fave and can be made totally nut free)
✨organic soybeans

I’d love to hear what healthy options you love and am happy to share recipes for any of the above!!

Cheers to an amazing school year!! 🍎📝✂️🛝

08/20/2025

✨ Wellness Wednesday ✨

Let’s talk about sleep 💤.
So many of my clients struggle with it—and honestly, I do too sometimes! One of my favorite strategies is the 3-2-1 Rule:

👉 3: Stop eating 3 hours before bed.
👉 2: Stop drinking (mostly water/tea) 2 hours before bed.
👉 1: Turn off devices 1 hour before bed.

Simple, right? But when you do this consistently, it can make a HUGE difference in how quickly you fall asleep and the quality of your rest.

If you’re struggling with sleep, try this for a week and see how you feel. 🌙✨

08/15/2025

How bout this?? We get to get STRONGER every decade 💪💪💪 Long post, but if you or anyone you love is just feeling “off”, this is worth the read! This past weekend, I attended a conference where there was a huge focus on women's health and the lack of research that has been done over the years. As a woman in my early 40s, I'm really starting to feel the effects of hormone changes, and I'm watching many of my friends, family and clients go through the beginning stages of perimenopause and menopause....

How bout this?? We get to get STRONGER every decade 💪💪💪 Long post, but if you or anyone you love is just feeling “off”, this is worth the read! This past weekend, I attended a conference where ther…

08/13/2025

✨✨✨Wellness Wednesday✨✨✨

This one’s for you, ladies!!!

❤️many women, age 35 and up, are in perimenopause
❤️women spend 40% of their life in perimenopause!
❤️and it is this optimal time, the most important time of life, to take care of our health.

Why??
✅ During perimenopause and beyond, we start to see a huge increase in cardiovascular risk factors

Common symptoms of perimenopause:
-vasomotor (like hot flashes and night sweats)
-sleep disturbances
-joint and muscle pain
-genitourinary symptoms
-weight gain
-anxiety
-Increase in visceral fat
-Increases in cholesterol and triglycerides
-increased risk of type 2 diabetes, osteoporosis and cognitive decline

So where do we start???

✨ It’s really important that women are getting a comprehensive blood panel done, including LPa and APOB markers. Ask your doctor for this!
✨You’re going to want to optimize your body
✨And then there’s nutrition:

Number one is protein pacing. You’re going to bookend your day with clean forms of protein 👌

Adaptogens to help mitigate your hormone spikes, stress and sleep

And then a supplement called Harmonia, which can be used alongside HRT (when that’s indicated).

You’re going to look into creatine, which is so important for our brain health, bone health, and muscle health (all things that start to decline in our late 30s)

And you’re going to hydrate!! 🥥🥤

Lastly- do not forget the importance of strength training. 💪

I am offering 20% off my “women’s wellness pack” to empower you to take your health in your hands

So please reach out. I will send you a link for 20% off your women’s wellness bundle as well as recipes and grocery lists, customized tips with you and some workouts for you too.

Let’s do this, ladies!! To our health! ❤️💪🌻.

08/09/2025

This week I’m excited to chat about something I’ve loved learning more about and am excited to get more consistent about implementing in my routine ⬇️⬇️⬇️ So let’s dive in… 🌟 Why Red Light Therapy is More Than Just a Trend 🌟 If you’ve been hearing about red light therapy and wondering what the hype is all about… it’s not just hype....

This week I’m excited to chat about something I’ve loved learning more about and am excited to get more consistent about implementing in my routine ⬇️⬇️⬇️ So let’s dive in… 🌟 Why Red Light Therapy …