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Recent Posts

  • “Just Eat”- Client Interview With Jamie Myrold
  • Why Your Clothes and Your Health Have More in Common Than You Think: Interview With Alena LeBlanc
  • Make Every Moment Matter: Interview With Cancer Survivor Jim Fredricksen
  • Olympic Bronze Medalist: Lauren Bay Regula
  • Fitness: Consistency Over Complication

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Coaches Gwen and Sheena
Nutrition and Fitness Coaching to help you 🛑 feeling like 💩 and start being your most bada$$ self 💃🏻

I love my job ❤️ Thanks for trusting me with you f I love my job ❤️ Thanks for trusting me with you fitness needs @gmpenze ! Proud of you!!!
My definition of fun has changed! Maybe yours ha My definition of fun has changed! 

Maybe yours has, too.

Your friends and family might tell you, you’re not fun any more. What happened to the girl who used to do shots, stay out until 2 am on the weekends, or who would be down for sharing all the appetizers during ‘Girls Night Out.’

I’ve been accused of all of those things, and more.

You start to believe that they’re right. 

You start to believe you’ll be left behind. 

You won’t be invited any more.

You’ll be alone.

Then, you stay to realize that the more you do the things you want to do, the right people will be right there with you, cheering you on and supporting you.

The right people stay and you’ll meet some new people along the way who won’t judge you for how you define fun. 

They’ll support and honor you for you being YOU.

#FindYourFun #selfcare #boundaries #healthcoach #gobeyonddieting
Jamie's journey took four years. Four years of wee Jamie's journey took four years. Four years of weekly check-ins, incremental adjustments, new practitioners, and a lot of patience.⁣
⁣
It wasn't linear. ⁣
It wasn't fast.⁣
It wasn't glamorous- have you seen our Google spreadsheets?! 😂 ⁣
⁣
But it was sustainable. It was hers. And it worked.⁣
⁣
Here's what we love about Jamie's story— and what we believe with every fiber of our coaching:⁣
⁣
 🫠There is no one-size-fits-all approach. ⁣
⁣
Jamie's plan doesn't have a name. She calls it "just eat" on. It doesn't fit into a box because it was built FOR HER and BY HER not borrowed from someone else.⁣
⁣
Years of keto, calorie restriction, and conflicting advice made Jamie's metabolism cautious. Rebuilding took time and patience not punishment.⁣
⁣
You need a team, not a guru. Jamie has a naturopath, a primary care physician, a therapist, a nutrition and fitness coach. No single person has all the answers. The magic is in the collaboration — and in finding providers who actually listen.⁣
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⭐️ Trust the process — even when your brain is twisting. Eating more when you've been told to eat less is terrifying. Stepping off the scale is disorienting. But the evidence is in how you feel, how your clothes fit, how you show up in the world.⁣
Exercise Snacks Are All the Rage Your excuse tha Exercise Snacks Are All the Rage 

Your excuse that you don’t have time to exercise isn’t valid any more. 

As little as one-minute intervals of exercise sprinkled throughout the day can be your cardio. 🤯 

Every choice you make accumulates to create a more positive outcome for your mental and physical health. 

👉🏻Walk briskly on an incline on your treadmill
👉🏻Do some sprint intervals on a bike
👉🏻Do a minute of jumping jacks right at your desk 
👉🏻Take a walk outside after you eat 
👉🏻 Do some air squats at the school pick up line instead of looking at your phone 

It all matters, it all adds up to a healthier and happier you.

In our recent metabolic health group coaching course, one of the participants was shocked that her blood glucose declined much quicker after meals she took a short walk after eating. She had the data because she was wearing a continuous glucose monitor (CGM) for the course. At the end of the course, she said she felt “happy and accomplished.” She lost some weight and lost some weight. What stood out to me the most was that she said she was, “proud of herself for trying new things.”

If you haven’t been exercising lately, and it’s been on your mind to start, it’s time for a snack - an exercise snack!

Type these into your search engine of choice to learn more 👇

PMID: 49881585
PMID: 34668625
PMID: 40102333
PMID: 41057224

#healthcoach #healthyhabits #exercisesnacksresearch #exercisesnacks #gobeyonddieting
Nobody talks about it. Today we’re talking 🗣️ We Nobody talks about it.

Today we’re talking 🗣️

We all know from personal experience or we have witnessed someone experience a hangover from alcohol, but food?! Yes.

Think about what happens when you experience a hangover from alcohol. 

The next day you might ask yourself?

“Did I do or say anything stupid?”
“Why did I do that again? I know I feel like garbage when I drink too much?”
“I know my limit is 2 drinks so why did I do shots?”

👉🏻You lose the next day.
👉🏻You have a headache and a dry mouth.
👉🏻You only want pizza and a coke because you think you’ll vomit if you eat anything else
👉🏻You beat yourself up baaaaaad.
👉🏻You say, “Never again.”

There are emotional and physical consequences. 

The same thing can happen with food.

If you’re feeling physically or emotionally hungover from a big holiday meal over the weekend last week (or any time), try these tips:

☝🏼Don’t deprive yourself of food the next day to “make up” fo what you did. Get back to eating a healthy meal. 
✌🏼If you are being mean to yourself for eating too much or eating something you didn’t want to eat, forgive yourself.
☝🏼+✌🏼Ask yourself what can you do differently next time? 

Changing behavioral patterns takes practice, and it also takes awarensss. 

And every time you choose awareness over shame, you’re building a healthier relationship with food.

Learn from it and move forward. No guilt required.

#healthcoach #foodhangover #health #gobeyonddieting #selfcompassion
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