Mind to Muscle

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

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

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

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

EPISODE 59

In today's episode, I chat with Jess Unterbrink, an advocate and leader in Missouri's beef industry, to debunk common myths when it comes to reading food labels. Jess is not only passionate about transparency of food practices, but also someone who has first hand experience in the agriculture industry. She's been with JGFG since August 2023 and she has 15 plus years of experience working directly with farming and food production. She's seen it all from fields to the grocery shelves.

This episode is a must listen! Education is key when reading food labels and I encourage you to do as much research as possible. As with any choice you encounter, making informed and empowered decisions for your family is most important.

This episode is for you if:

• You want to learn more about food labels
• You have questions about what terms on food labels mean
• You want to support local farmers, 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

SHOW NOTES: https://jensgetfitgroup.com/episode59

EPISODE 58

I'm baaaaackk!!! Like a lot of you, we've had a crazy busy summer with lots of traveling and family time that I have been focused on soaking up. But now school is back in session and I have so many ideas and projects in the works with the podcast and JGFG in general!

In today's episode, you get a short life and business update (Unhinged episode to come) and I answer a couple of questions that have been showing up in my inbox.

This week, when you are faced with something tough, I challenge you to embrace it. Conquer it. Chest up. Shoulders back. Let it fuel you to become the best version of yourself. You got this!

This episode is for you if:

• You have been wondering where the podcast has been
• You would like tips on how to lose fat while gaining muscle
• You are looking for tips to juggle all aspects of life as school starts back up

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

SHOW NOTES: https://jensgetfitgroup.com/episode58

EPISODE 57

Today, Pow•HER•ful Retreat guest, Andrea Harris shares how she found JGFG in January of 2021 and how she went from needing to be lifted up to lifting up others. She also gives her advice to someone going through a hard broken season in life and what she has overcome during her journey with JGFG.

This week, we challenge you to just be yourself and love others the way you would want to be loved. You just never know how it might change someone's day or life - or even your own!

This episode is for you if:

• You want to hear from a Pow•HER•ful Retreat attendee
• You are currently walking or have ever walked through a season of brokenness
• You want to know the greatest lesson I've learned in life so far

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

SHOW NOTES: https://jensgetfitgroup.com/episode57

EPISODE 56

In today's episode, I give advice on different seasons of life, briefly discuss the season I am in personally, and offer tips on how to identify what your focus should be during each season. Whether you are in a season of contentment, grief, or relationship challenges, there is something for you in this episode!

This week, I challenge you to write down at least five of your personal non-negotiables and at least five of your family non-negotiables. That way, when chaos ensues, you have something to help keep yourself grounded. It's all about keeping your priorities front and center no matter what season you find yourself in!

This episode is for you if:

• You would like tips on how to navigate the season of life you're in
• You are encouraged by knowing that there is always a new season of life coming soon
• You want to know my top tip for keeping yourself grounded when chaos ensues in your life

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

SHOW NOTES: https://jensgetfitgroup.com/episode56

EPISODE 55

Today, Pow•HER•ful Retreat guest, Jamie Markway shares her journey to JGFG and how her confidence has grown immensely since joining. We also chat about her journey to her best self, the friendships she has built within JGFG, and how she would describe JGFG using just one word.

This week, we challenge you to find YOUR people. The people who will clap the loudest for you. The people who will remind you of your worth, remind you that you are loved. As humans, we crave connection, so take the time to surround yourself with people who make you feel easy to love!

This episode is for you if:

• You want to hear from a Pow•HER•ful Retreat attendee
• You want to improve your confidence and work towards becoming your best self
• You want to know the best piece of advice I have ever been given

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

SHOW NOTES: https://jensgetfitgroup.com/episode55

EPISODE 54

Laura Noble joined JGFG in the summer of 2022 after seeing some friends on Facebook share their personal results with JGFG. Since joining, Laura has grown both physically and mentally, even signing up for and completing her first marathon! If you're in the Facebook group, you know she is such an inspiration to others.

In this episode, Laura discusses her journey to JGFG, her decision to run a marathon, and following macros as a runner. She also shares one of her Aha! moments she's had since joining JGFG.

This week, we challenge you to make the decision to mark something off your bucket list. Share your goal with someone that will help hold you accountable. Once you put your mind to it, you can achieve anything!

Today, Laura shares:

• Her journey to JGFG
• Her experience with following macros as a runner
• Her morning routine that has become the best part of her day

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

SHOW NOTES: https://jensgetfitgroup.com/episode54

EPISODE 53

Today, Pow•HER•ful Retreat guest, Emily Fluckey shares her journey to JGFG and how her consistency with working out changed immensely after she became more involved in the Facebook group. We also chat about what she has overcome with the power of JGFG, her best JGFG memory, and the best advice she has ever received.

This week, we challenge you to get vulnerable and share something personal with someone you trust. If you're in the JGFG Facebook group, this could mean posting a sweaty selfie, sharing something you've been struggling with this week, or sharing a goal you have for this year! The power of friendship and walking through life with someone else is HUGE!

This episode is for you if:

• You want to hear from a Pow•HER•ful Retreat attendee
• You want to be more consistent with working out, but haven't found a supportive plan or group yet
• You are curious to know what I would bring with me if I was ever stranded on an island

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

SHOW NOTES: https://jensgetfitgroup.com/episode53