You Got This with Coach Jenn

Your September nutrition plan does not need to begin with throwing everything in your kitchen away.

Inside Back to Basics, nutrition is about building habits that support your training, energy and real life.

We look at things like:

• protein and balanced meals
• hydration
• meal structure
• planning for busy days
• small changes that actually make sense for YOU

No detox.

No good-food/bad-food list.

No requirement to eat like a fitness influencer with unlimited time and seventeen matching meal-prep containers.

Strength and nutrition work better when they support your life instead of taking it over.

Back to Basics launches September 1.

DM “BASICS” for details. 💜

It’s my birthday. I’m 52 today. 💜

I’ve never been someone who looks back and wishes I could be who I was before. I truly believe that all the s**t you go through—the good, the bad and the super messy—becomes part of who you are.

We don’t get to choose all the cards we’re dealt, but we do get to choose what we do with them. My story has given me a level of empathy that I don’t think I could have learned any other way. It’s also given me a very strong bulls**t radar. 😂

I wouldn’t have chosen the illness, the cancer, the surgeries or the ostomy, but they’ve all shaped who I am, the coach I’ve become and the work I care so much about now. They’ve taught me to notice the people who are being overlooked, to understand that a small win can actually be enormous, and to never underestimate how much strength it can take just to participate in your own life.

I also know how incredibly blessed I am. I have Jay, my rock for 35 years, who I wouldn’t trade for anything. I have a super-supportive family, wonderful friends and so many beautiful souls I’ve met along the way.

I now get to do work I genuinely care about, both as a coach and within communities that are incredibly close to my heart. I get to use what I’ve lived through to help people feel seen, supported and a little less alone. That’s something I will never take for granted.

“You Got This” has never meant that something will be easy. It means that whatever cards you’re dealt, you can still choose what happens next and find a way forward.

So here’s to 52, to the people I’m lucky enough to share this life with, and to whatever comes next. 💜

September marketing gets a little… dramatic.

New season. New routine. New body. New you.

I’m voting for keeping you. 😆

Maybe what you actually need is a little structure, a plan that fits your real life, and someone in your corner while you find your rhythm again.

That’s plenty.

Back to Basics starts September 1.

No reinvention required. 💜

DM “BASICS” if you want in.

One of the fastest ways to make restarting feel impossible?

Expecting yourself to immediately do what you were doing six months, two years or ten years ago.

Your starting point is information, not a judgement.

Maybe you begin with lighter weights.

Maybe two workouts a week is plenty.

Maybe walking is your cardio.

Maybe your first win is simply showing up consistently again.

We build from there.

That’s exactly how I’m approaching Back to Basics this September: start with your current capacity, then progress.

No punishment. No catching up. Just a solid place to begin.

Starts September 1. DM “BASICS” for details. 💜

Been meaning to get back to it?

September might be a good place to start. 💜

Not with an extreme reset.

Not by trying to change everything at once.

And definitely not by waiting until you feel perfectly motivated.

Back to Basics is a four-week strength and nutrition coaching experience designed to help you rebuild consistency in a way that works with your body, your capacity and your actual life.

Over four weeks, we’ll focus on the foundations:

• Strength training that meets you where you are
• Simple, realistic nutrition support
• Routines you can actually maintain
• Consistency without all-or-nothing expectations
• Coaching, accountability and support along the way

Everything is delivered through my branded coaching app, so your plan, guidance and support are easy to access wherever you train.

You don’t need to be fit enough first.

You don’t need to make up for lost time.

You don’t need to do it perfectly.

You just need a place to begin—and a plan that helps you keep going.

Back to Basics opens September 1.
Flexible September start dates are available.
Investment: $199 CAD.

This is open to women and men who are ready to start taking care of themselves again, without turning their lives upside down to do it.

DM me BASICS for the full details or to reserve your place.

I also have a very limited number of September openings for in-person 1:1 coaching in Vancouver.

Let’s get back to the basics—and build from there. 💜

Small group. Plenty of space. A squat rack for everyone—and such a good time. 💜

Thank you to everyone who joined us for today’s Move 4 a Cause workout!

Because we had a smaller group, everyone had their own station, their own equipment and lots of room to move. We worked hard, shared a few laughs and raised funds for Step Up for Ostomy, benefiting Ostomy Canada Society.

These sessions are about more than a great workout. They are an opportunity to move together, build community and help ensure that people living with an ostomy have access to connection, education, advocacy and support.

There is just one Move 4 a Cause session left in this series:

Sunday, September 20

Mark your calendar and DM me to reserve your spot. I already have a feeling this final one is going to be busy!

Let’s finish the series strong—and keep stepping up for Canada’s ostomy community. 💜

September has a way of feeling like a second January.

But getting back into a routine doesn’t have to mean going from zero to everything overnight.

If strength training has slipped off the radar, life got busy, your body or health changed, or you simply don’t know where to start again, I’m opening a simple way back in.

BACK TO BASICS starts September 1.

Four weeks of strength, nutrition support, accountability and coaching designed to help you get moving, get stronger and rebuild consistency without the all-or-nothing approach.

More details are coming Monday.

If this already sounds like what you need, DM me “BASICS.” 💜

Six months.

Approximately 15 pounds of muscle.

More mobility. Stronger hips. Higher, more powerful kicks.

Taylor earned every bit of this. 💜

He came to me as a second-degree black belt—already highly skilled, disciplined and in great shape.

He wasn’t starting from scratch. He wanted to build on an already strong foundation: improve his splits, increase his kicking height and power, strengthen his hips and add muscle without taking away from his martial arts performance.

So we built his training around mobility, active flexibility, hip strength and progressive full-body strength.

Then Taylor did what Taylor does.

He showed up. He followed the program. He gave me feedback. And he kept working on the movements that challenged him instead of only doing the ones he already enjoyed.

The photos show the difference: NOW on the left and BEFORE on the right.

Taylor is extremely proud that he now has a butt, his jeans fit properly and his belt is no longer solely responsible for keeping his pants up. 🤣

He’s also pretty pleased that his shoulders look great in just about every shirt.

But the best part is that the results showed up where they mattered most.

The strength work was always intended to support—not replace—the years of skill development Taylor continues at Excel Martial Arts Coquitlam

At his most recent tournament, Taylor didn’t simply perform well.

He dominated.

I created the roadmap, but Taylor walked it—week after week.

These results are his, and he should be incredibly proud of them.

I know I am. 💜

Before you add more weight, more reps or a harder exercise, learn how to breathe through the movement.

Your breath isn’t background noise.

It is part of how your core works.

Diaphragmatic breathing isn’t about taking the biggest breath possible or forcefully pushing your stomach out.

As you inhale, allow your lower ribs, sides, back and abdomen to expand.

As the effort begins, exhale.

• Exhale as you stand
• Exhale as you push
• Exhale as you lift
• Exhale through the hardest part of the movement

You aren’t trying to eliminate pressure. Your body needs pressure to create stability.

You’re learning to manage it—without gripping everything, holding your breath and hoping for the best.

Pilates can be an excellent way to build this awareness, but start with the beginner foundations.

Breathing mechanics. Ribcage movement. Pelvic tilts. Heel slides. Gentle movements that give you time to notice what your breath and core are actually doing.

The basics are not something to rush through so you can get to the “real” exercises.

They are the real work.

Because when effort suddenly appears—standing up while carrying something, pushing open a heavy door or getting up from the floor—you shouldn’t have to stop and remember how to breathe.

Your body should already know.

This is one of the most valuable skills I practised before surgery. Now, whether I’m doing a mini bridge, a wall push-up or getting up from the mat, the breathing pattern is already familiar.

The movement may be new.

My body may still be healing.

But I’m not learning how to manage pressure for the first time.

Try it today with a movement that is already appropriate for you:

Inhale to prepare.
Exhale as you move through the effort.
Then notice whether the movement feels different.

Don’t wait until an exercise feels “hard enough” to work on your breathing.

Practise it while things are simple—so it is there when you need it. 💜

Do you notice yourself holding your breath when you stand, push or lift?

Chia pudding, but make it YOURS. 💜

One simple vanilla base, then change it up depending on what you’re craving.

Vanilla Base | 4 servings
• 3 cups plain Greek yogurt
• 3 servings vanilla protein powder
• ½ cup chia seeds
• 2 tbsp maple syrup
• 1–2 tsp vanilla extract
• Splash of milk as needed

Mix well and refrigerate for at least 4 hours or overnight.

Then make it yours:

Chocolate: Add cocoa powder + top with berries and dark chocolate chips.

Strawberry: Mix in mashed or blended strawberries.

Lemon Blueberry: Add fresh lemon zest + lemon juice to taste, then top with blueberries.

Neapolitan: Divide your base into three. Keep one vanilla, make one chocolate and one strawberry, then layer them together.

Dairy-free? Swap the Greek yogurt for your favourite thick plant-based yogurt and use dairy-free protein powder and milk.

Add whatever toppings sound good: fruit, granola, nuts, coconut, nut butter or dark chocolate chips.

Coach Jenn Tip: Recipes are frameworks, not rulebooks. Make it work for your tastes, appetite and goals. 💜

Save this one for your next snack prep!