EPISODE 69

Carissa Elliott joined JGFG in 2019 and has since experienced many seasons of life. After winning the 12-Week Challenge in 2023, she decided it was time to commit to her health journey. Today, Carissa shares how she involves her kids in her workouts and teaches them the importance of fitness and food choices. 

This week, I challenge you to simplify your meals. Every meal doesn’t need to be Thanksgiving dinner with all the sides and options. If macros or meal planning stresses you out, choose one night to make extra protein that will last you an extra day or two. Then pair it with a carb and a veggie and your lunch or dinner is ready!

This episode is for you if:

• You love hearing from sweatysisters
• You want tips on how to simplify your meals
• You’re a busy parent who doesn’t know when to fit your workout in

You are strong. You are powerful. You are worthy.

Connect with Jen:

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SHOW NOTES: https://jensgetfitgroup.com/episode69

EPISODE 68

Carb cycling is not for everyone. But it can be helpful for some! In this episode, I explain what carb cycling is and who it might be for. I even give example macros for each phase along with a daily meal plan depending on your activity level. If you are new to macros, make sure to listen to my previous podcast episodes, “Macros and Why They Matter,” “Macros: The Basics and How to Get Started,” and “Macros: Preparing for Success and Consistency.”

This week, I challenge you to dive a little deeper into macros. If you are not tracking what you’re eating, do it for a week and see where you are at. If you have been tracking, take a look at what’s going well and what needs improvement. And if you think you might benefit from carb cycling, message me and let’s chat!

This episode is for you if:

• You want to know if carb cycling is for you
• You want to know more about how to carb cycle
• You want an example daily meal plan of each phase of the carb cycle

You are strong. You are powerful. You are worthy.

Other episodes mentioned:

• Episode 67: Macros and Why They Matter

Connect with Jen:

On Facebook - https://www.facebook.com/jens.get.fit.group/

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SHOW NOTES: https://jensgetfitgroup.com/episode68

EPISODE 67

The truth is, eating healthy is not the same as eating for fat loss. Protein, carbs, and fat each play an important role in helping you reach your health goals. You MUST maintain the correct balance to get the results you want. In this episode, I explain what macros are and why they matter more than just eating healthy, the common mistakes that keep women stuck, and how to track and adjust macros for fat loss.

This week, I challenge you to download a macro tracking app like My Macros+ or MacrosFirst and start tracking your macros. Just track what you are already eating. Enter each and every bite! You may be surprised by how off you are when it comes to estimating your protein, carbs, and fat. Then, focus on 0.8-1 gram per pound of body weight of protein per day. Your JGFG membership includes macro coaching, so message me if you have any questions or want to join JGFG and would like my help!

This episode is for you if:

• You are frustrated with your results after “eating healthy”
• You want to better understand the importance of macros
• You want to start tracking your macros, but don’t know where to start

You are strong. You are powerful. You are worthy.

Connect with Jen:

On Facebook - https://www.facebook.com/jens.get.fit.group/

On Instagram - https://www.instagram.com/jens.get.fit.group/

Check out or join Jen’s Get Fit Group - http://jensgetfitgroup.com

Subscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weights

SHOW NOTES: https://jensgetfitgroup.com/episode67

EPISODE 66

In this episode, I am tackling one of the biggest fitness misconceptions out there when it comes to cardio. We often hear that the key to losing more body fat is more cardio. I am here to tell you that I wholeheartedly disagree! It is actually the LEAST effective way to lose body fat and to get the tone, fit body that you are wanting. Listen in to get my tips on how to use cardio and strength training together to maximize your results based on your fitness goals!

This week, I challenge you to get your 8,000 steps per day, non-negotiable, and make a plan to fit cardio into your schedule to reach your specific fitness goals. 

This episode is for you if:

• You’ve always thought you have to do more cardio to lose fat
• You enjoy cardio and are not sure how to fit it in with your weight training to maximize your results
• You want to learn more about how to train for long term results

You are strong. You are powerful. You are worthy.

Connect with Jen:

On Facebook - https://www.facebook.com/jens.get.fit.group/

On Instagram - https://www.instagram.com/jens.get.fit.group/

Check out or join Jen’s Get Fit Group - http://jensgetfitgroup.com

Subscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weights

SHOW NOTES: https://jensgetfitgroup.com/episode66

EPISODE 65

Hello 2025! It’s a new year which usually means setting goals are at the top of everyone’s mind. So today, I am giving you tips on how to focus on setting intentions rather than making resolutions. It doesn’t have to be perfect. It’s not all or nothing. Just focus on making each day better than the last and you’ll be one step closer to reaching your goals! And if something is not working, learn to pivot!

This week, I challenge you to truly think about where you want to be at the end of the year. Set intentions that guide you in that direction and be ready to pivot when necessary!

This episode is for you if:

• You would like guidance on setting intentions for 2025
• You get stuck in a cycle of making resolutions and “failing”
• You are ready to make this your year to (fill in the blank)

You are strong. You are powerful. You are worthy.

Connect with Jen:

On Facebook - https://www.facebook.com/jens.get.fit.group/

On Instagram - https://www.instagram.com/jens.get.fit.group/

Check out or join Jen’s Get Fit Group - http://jensgetfitgroup.com

Subscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weights

SHOW NOTES: https://jensgetfitgroup.com/episode65

EPISODE 64

No matter if 2024 was your best year or your worst, this episode is for you! God knows exactly what we need and exactly when we need it. His plan is always the best plan! This year was truly my favorite year. I had so many challenges and hurdles to jump, but this was the year that I healed. I put my phone down. I was intentional. I showed up more. And I am so glad that I did!

This week, I challenge you to shift your perspective. Whether you had the best 2024 or you are glad it’s over, don’t let it ruin the start of 2025. If you cannot handle the challenges, any minor inconvenience has the potential to completely destroy you. Stop comparing yourself to others and soak up the moments you are given.

This episode is for you if:

• You survived 2024 :)
• You’d like some encouragement heading into 2025
• You are done comparing yourself to someone else’s highlight reel

You are strong. You are powerful. You are worthy.

Connect with Jen:

On Facebook - https://www.facebook.com/jens.get.fit.group/

On Instagram - https://www.instagram.com/jens.get.fit.group/

Check out or join Jen’s Get Fit Group - http://jensgetfitgroup.com

Subscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weights

SHOW NOTES: https://jensgetfitgroup.com/episode64

EPISODE 63

In today's episode, I'm sharing my top tips on how to find joy in the journey. Many times we think something will magically change once we reach our destination. "After I lose five pounds, I'll feel more confident." "Once I get this promotion or finish this big project, I'll have time for myself." But, will we? Does something actually change in that moment where we can finally relax or does something else just become the focus? In my experience, life does not wait for us to reach some magical moment. Instead, it's about learning to enjoy and appreciate the journey rather than just aiming for the finish line.

This week, I challenge you to take two to five minutes every day to sit with your own thoughts. Take time to think about what you are grateful for, what went well, what was challenging, etc. Then take time to pray, journal, meditate, or talk to someone. Connecting with yourself will truly change how you experience life.

This episode is for you if:

• You think you will be happy once you finally reach your goal
• You are looking for tips on how to find joy in the journey of life
• You are ready to be intentional with connecting with yourself

You are strong. You are powerful. You are worthy.

Connect with Jen:

On Facebook - https://www.facebook.com/jens.get.fit.group/

On Instagram - https://www.instagram.com/jens.get.fit.group/

Check out or join Jen’s Get Fit Group - http://jensgetfitgroup.com

Subscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weights

SHOW NOTES: https://jensgetfitgroup.com/episode63

EPISODE 62

The holiday season is full of family gatherings, parties, delicious food, and awesome moments that we really want to be present in. But these scenarios can make sticking to our fitness goals seem really hard. Well, I'm here to tell you that one meal or one day will not undo all of your hard work!

Holidays are much more than food. They're about the quality time with our loved ones. Focus on the experience. Most importantly, practice self compassion and let go of the guilt if you do overindulge. You're human. It's ok. It's part of the journey.

To prepare yourself for the holiday season, I challenge you to get a sticky note and write, "One day will not derail my progress." Stick this note on your mirror or somewhere you are guaranteed to see it every day! Success is the sum of small efforts, repeated day in and day out. Don't let one day hold you back.

This episode is for you if:

• You are looking for tips on how to stay on track with your fitness goals during the holidays
• You are ready to enjoy the holidays guilt free
• You want to prepare yourself for how others might respond to your commitment to your fitness goals

You are strong. You are powerful. You are worthy.

Connect with Jen:

On Facebook - https://www.facebook.com/jens.get.fit.group/

On Instagram - https://www.instagram.com/jens.get.fit.group/

Check out or join Jen’s Get Fit Group - http://jensgetfitgroup.com

Subscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weights

SHOW NOTES: https://jensgetfitgroup.com/episode62

EPISODE 61

Dee Dee Conley joined JGFG in May of 2018, making her one of my OG Sweatysisters! She's been here since the beginning even if she was just supporting a coworker's business with zero intention to work out. Dee Dee is one of my closest friends and I hope this episode helps you understand why!

In this episode, Dee Dee discusses what JGFG was like in the beginning, her 2018 advice to her 2024 self, and how she keeps a healthy relationship with food.

This week, we want to remind you to embrace the season of life you're in. Maybe you can't fit in a full workout 5 days a week. But whatever you can do, stay consistent and give yourself at least 10 minutes every day. It's non-negotiable.

Today, Dee Dee shares:

• How JGFG has changed over the years
• How she keeps a healthy relationship with food
• Her advice on how to stay consistent

You are strong. You are powerful. You are worthy.

Connect with Jen:

On Facebook - https://www.facebook.com/jens.get.fit.group/

On Instagram - https://www.instagram.com/jens.get.fit.group/

Check out or join Jen’s Get Fit Group - http://jensgetfitgroup.com

Subscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weights

SHOW NOTES: https://jensgetfitgroup.com/episode61

EPISODE 60

CONTENT WARNING - This episode is a discussion of suicide, specifically in young athletes.

Mental health and suicide are difficult and heavy discussion topics. I understand this episode may be a trigger for some listeners. Use your discretion and listen if you feel comfortable. If not, skip this episode and come back next week. I see you and I love you!

Dee Dee Conley is a Nurse Practitioner who has seen time and time again the mental health crisis our society is facing. She shares her personal experience with her own children as well as some jaw dropping statistics. More importantly, we discuss just how important it is to keep an open door policy along with the access to resources.

If you or someone you know is struggling, you are not alone. Do not hesitate to call or text the National Suicide and Crisis Lifeline at 988 or text HOME to 741741. Talking to somebody is the bravest thing you can do.

You are strong. You are powerful. You are worthy.

Connect with Jen:

On Facebook - https://www.facebook.com/jens.get.fit.group/

On Instagram - https://www.instagram.com/jens.get.fit.group/

Check out or join Jen’s Get Fit Group - http://jensgetfitgroup.com

Subscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weights

SHOW NOTES: https://jensgetfitgroup.com/episode60