Muscle Up with Jen

Three years ago today, I took my life back.

Alcohol free.
Tracking my macros.
Showing up in the gym even when it was hard.
Choosing discipline over excuses.

And here’s the thing… it wasn’t about being perfect. It was about being consistent.
One decision at a time.
One workout.
One meal.
One promise kept to myself.

Three years later, I feel stronger, clearer, and more confident than I ever have. Not just physically—but mentally and emotionally too!

If you’re in a season where starting feels scary or overwhelming, let this be your reminder: you don’t have to change everything at once. You just have to start choosing yourself.

Your future self is worth it!

Fun surprise at the gym today!
Yoga and Shoulders

12 Years Ago vs. Today

Twelve years ago, this was me on stage… tan, dialed in, and competing in a bodybuilding show. Back then, every rep, every meal, every step had one purpose: to bring the absolute best package to the stage.

Now?
The goal is still the same — to be the best version of myself — but how and why I show up looks different.

Today I train for:
• Health
• Longevity
• Strength that supports my life
• Energy to show up for the people I love
• Confidence and mental clarity

I’m chasing the life I want to live for decades to come.

And you know what?
It still requires discipline.
It still requires consistency.
It still requires doing the work on days I don’t feel like it.

But it feels more meaningful now.

If you’re in a season where your goals feel different than they used to — that’s okay. Our reasons change but what matters is that you keep showing up for YOU!

Jen

You have two choices this winter: Stay cozy on the couch OR get outside and build momentum.

Believe me I would rather be on the couch - but progress doesn't happen there.

Chilly mornings, early dark nights, or wintery days aren't an excuse, they are an opportunity!

Winter Arc season is where the real work happens! While others are slowing down, we need to build momentum. Winter is not for hibernation.

Don’t complicate your life thinking you need to make these extravagant recipes to “meal prep.”
I used to put it off because I had NO clue what to make and it felt overwhelming.

Now? I keep it SIMPLE.

I prep my protein.
I prep my veggies.
I grab easy snacks.

DONE ✅

Then during the week I just mix & match.

Stop overthinking it. The point isn’t gourmet… the point is being prepared so you aren’t stuck hungry and reaching for whatever is convenient!

Simple > perfect.

Let’s be honest — not everyone walks into the gym "feeling it" every day.
Some days it feels intimidating and a chore. Other days, you just don’t want to!

But here’s the truth — you don’t have to love the gym to benefit from it. You just have to show up!

Weight training isn’t just about lifting heavy and sweating to death… it’s one of the most powerful tools for:
~ Boosting your metabolism — muscle burns more calories at rest, even when you’re not working out.
~ Changing body composition — lifting weights helps you lose fat while keeping (or building) lean muscle.
~ Improving mood & confidence — strength training releases endorphins, reduces stress, and gives you that feeling good feeling.
~ Shaping your body — cardio might burn calories, but weight training builds the tone and definition most people are after.

If you’re struggling to love the gym right now — that’s okay (I can at times to).
Focus on what it gives you: strength, confidence, and a body that works for you, not against you.

Because when you build muscle, you build momentum. And that’s when change happens!

What vacation used to look like vs. what it looks like now ~

Back then: all drinks, zero discipline.
Now: still enjoying the trip… but I make time to move my body, hit the gym, and fuel it right.

Different vibe. Same girl. New priorities.
Still living, still having fun - just not losing myself in the process.

Because taking care of myself doesn’t stop when you’re “off”.
It’s a lifestyle - not a temporary phase.

Weekends are my favorite RESET days — not just for planning the week, but for getting a little movement in with my accountability partners!

Continuing the weekend with a good sweat and some good company just hits different.
It’s not about going all out — it’s about showing up, connecting, and setting the tone for a strong week ahead.

Here’s my weekend flow:
~ Morning workouts with friends and family
~ Quick grocery run or meal prep
~ Protein stocked + hydration goals set
~ Review my workouts + schedule for the week
~ A few quiet minutes to reset my mindset

You don’t have to do it alone — the people beside you make all the difference.
Get your weekend sweat in, prep your week, and step into Monday feeling ready!

Let's talk sleep ~ If you are not getting enough quality rest, your body isn't recovering, and your results will suffer.

These two supplements have changed my life! I used to get up multiple times a night and not be able to go back to sleep for hours. Since taking Core-21 and Magnesium even if I do wake up, I can fall back to sleep quickly! Game changer!

Core-21 - This is a powerhouse for reducing cortisol (your stress hormone) and helping your body relax so you can get into a deeper more restorative sleep. It is a game changer for fat loss and recovery.

Magnesium - Specifically 1st Phorm's full spectrum Magnesium is amazing for calming your nervous system, support heart health, and supporting muscle relaxation. Plus, it tastes amazing with lots of incredible flavors!

Remember supplements are tools, they help fill the gaps - they work best when paired with good habits.
Try cutting out caffeine by 2:00 p.m, putting your phone down 30 minutes before bed, and keep your room cool and dark.

Let's level up your quality of sleep!

DM me if you are interested in learning more - I'd love to help!

Proud mom moment ❤️

It’s me, my protein, and a little time to reset every morning..
This journey isn’t just about workouts or macros — it’s about building a lifestyle that fits YOU.
Progress doesn’t mean perfection… it means showing up again and again, even on the messy days.

Yes, I love my workouts.
Yes, I track my food.
But I also love a good weekend, football and family time.

People see the workouts and the meals…
But they don’t always see the late-night client check-ins, the app messages, the grocery runs, the real life behind it all.

This isn’t just a job — it’s a passion.
Helping people find their rhythm, their confidence, their best self — that’s what fires me up and keeps me going!

Here’s to everyone out there putting in the work behind the scenes.
I see you!!

Do you ever leave the gym feeling like you crushed it, then you wake up the next day so sore you don't even want to move? That would be me too!

I started using the Post-Workout Stack: Phormula-1 and Ignition from 1st Phorm.

Here's why it was a game changer for me ~
Phormula-1 is a fast-digesting protein that gets right into your muscles to repair and rebuild.
Ignition is a high-glycemic carb that replenishes glycogen and drives nutrients into your muscles.
Together they kickstart recovery right away! You feel less sore and helps you recover faster and stronger for your next workout session.

It's not just about working hard in the gym, it's about recovering smarter. This is where the magic happens! If your serious about your goals, don't skip this step!

DM me if you're interested in learning more.