Jessica's Personal Training, LLC

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 …

07/23/2025

✨✨✨Wellness Wednesday✨✨✨ It’s that time of year where our garden is exploding and we can’t go through the fruit and veggies fast enough. But no complaints from this mom- I’ve never seen my kids eat this much zucchini and ask for seconds and thirds 🙌🏼🙌🏼 There’s no doubt that home grown veggies are the best tasting (IMO anyway), but whether you’re growing your own or buying from the store or local farmers market, this really is the BEST time of year for produce....

✨✨✨Wellness Wednesday✨✨✨ It’s that time of year where our garden is exploding and we can’t go through the fruit and veggies fast enough. But no complaints from this mom- I’ve never seen my kids eat…

07/20/2025

What a couple of weeks!

After spending 3 days in our favorite place (Bretton Woods ⛰️⛰️⛰️), we got to spend a week with family at the lake. So much fun and memories made ☀️⛵️⛳️🚣‍♂️🏊🏻‍♀️❤️

We woke up with very grateful hearts this morning 🙏

06/21/2025

Gym show day is always a fun day! Extra fun this year with her newfound love of cheering 💕💕

06/18/2025

✨✨✨Wellness Wednesday ✨✨✨

Microplastic exposure and risk is real and it needs to be addressed. BUT, instead of feeling overwhelmed, I choose to feel empowered:

These are my top tips:

🚫Don’t microwave plastic or put plastic plates, containers, etc… in the dishwasher.

💦💦Glass or stainless steel water bottles

🛒Reusable grocery bags.

🥤Use glass bottles or stainless steel for sparkling water, smoothies, iced coffee, etc…

🪀Reduce plastic toy exposure for kids.

👩‍🍳Ditch the plastic cutting boards!

👩‍🍳Detox!! Eating more cruciferius veggies is a simple way to detox our bodies.

🍵 I also love my Cleanse for Life drink for extra cleanse support for my liver

06/16/2025

He’s the smartest guy I know, is passionate about his hobbies (and pretty darn good at them), is always up for adventure and travel, hikes glaciers for fun 🤷🏻‍♀️🤷🏻‍♀️ and is the BEST husband and father I could have ever imagined!

We are so lucky to have you, Adam Treadwell!! And hope you have the best birthday yet ❤️🎂⛰️