Drawing from my 25+ years of education and coaching experience to
NURTURING A STRONG MIND
STRENGTH TRAINING FOR WOMEN
NUTRITION TO IMPROVE BODY COMPOSITION
NURTURING A STRONG MIND
Overcoming limiting beliefs is essential to unlocking your full potential, and cultivating a strong mindset is a powerful component of this program.
You will be given manageable weekly reading assignments with prompts to realize what is holding you back and turn bad habits into good ones.
Within a week, clients share how incredibly positive they feel and how it has profoundly impacted every aspect of their lives.
We will take a deep dive into:
+ VISION Creating a vision of your future self that becomes so real that it pulls you forward toward your goals
+ BELIEFS Replacing your limiting beliefs with empowering beliefs and a positive outlook on all aspects of your life
+ HABITS Creating and nurturing habits that support your vision and bring about the transformation that you desire
STRENGTH TRAINING FOR WOMEN
Workouts are specifically designed for the female 50+ body, focusing on building lean muscle mass, decreasing body fat and increasing metabolism.
You will receive customized workouts you can take anywhere via the TrueCoach app.
+ PROGRAM customized 4-6-week programming based on your unique needs
+ STRENGTH includes 5 days/week of strength training with emphasis on muscle hypertrophy
+ WORKOUTS can include cardio, strength training, joint mobility and flexibility
+ DETAILS videos, sets, reps, tempo, and rest with each exercise
+ PROGRESS the ability to log your results so that you and Jen can see your progress
+ FEEDBACK Jen’s feedback on your technique and form by uploading your exercise videos
+ MESSAGE in-app messaging to Jen for questions and comments, checked daily Monday – Friday
NUTRITION TO IMPROVE BODY COMPOSITION
You will receive a personalized macronutrient (protein, carbohydrate, fat) plan with an emphasis on balanced meals with adequate protein.
You will receive a customized macro plan and the ability to track through the user-friendly MyMacros app:
+ MACROS Receive your daily macro total and your macros for each meal for the day
+ MEALS 5 meals a day, spaced 2.5 – 3 hours apart
+ PROTEIN Focus is on protein to increase lean muscle mass and to support metabolism (vegan, vegetarian, pescatarian, and omnivore friendly)
+ MEAL PREP Support on meal prep and how to easily put together meals
TRANSFORM
CLIENT TESTIMONIAL
How Jen approaches weight loss is holistic and life-changing. It is a diet, exercise program, and a way of life. Menopause weight is so stubborn and can be so frustrating. You can feel lost with “too much information,” but Jen simplifies the program and sets you up for success with all the required internal work (books, videos, podcasts).
I have never felt better. I am down 26 lbs, 12 inches, but most of all, my spirits are lifted, and I can now easily move my body.
Most importantly, I never feel alone in this journey; Jen is always there for me. I am so thankful for this program and for Jen as our guide. – Barbara, Transform Client
WHAT TO EXPECT IN SUMMARY
+ Weekly 20 minute one-on-one coaching sessions via Zoom or phone
+ 2 – 50 minute personal training sessions to assess and address tight and weak areas Zoom or in-person
+ Daily monitoring from Jen and messaging Monday – Friday via TrueCoach
+ Community support and sharing with other 12 Week Transformation clients through Geneva
+ Weekly emails on education, such as mindset, protein, meal timing, etc.
+ Macro plan that has daily totals and meal totals
+ Strength training program that changes every 4-6 weeks
