EPISODE 31

In this episode, I explain how caffeine affects your central nervous system and why you should be limiting your caffeine intake for your mental health. You are in charge of your body and you can control your nervous system. Pay special attention to what you are putting into your body and keep an eye on how it makes you feel.

This week, I challenge you to take a look at your caffeine intake and your mental health. If you find that you need to make some changes, do it! Over the next week, replace caffeine with a cold glass of water or drink half the amount you usually do. You just might be surprised by how much better you feel!

This episode is for you if:

• You are a caffeine lover
• You have anxiety often
• You can't make it through the day without caffeine

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

This episode is sponsored by Top Notch Athletics

We customize tailored clothing for those that are here to get things done. We design clothes for those that never settle. The peak performers. The ones that never sell themselves short of the best. The high risers. Those that never quit. The strongest in the room.

Step into these clothes and your mindset shifts -- you become Top Notch!

Ready to become your Top Notch self? Visit our website at www.tnclothing.com

SHOW NOTES: https://jensgetfitgroup.com/episode31

EPISODE 30

In this episode, I explain the 80/20 rule, how to apply it to your life, how I apply it to my life, and what it means in my perspective. The 80/20 rule helps you find a healthy balance for food freedom, beauty standards, fitness goals, relationships, and all other aspects of life. It's such a useful tool to add to your tool belt!

This week, I challenge you to find one aspect of your life to start focusing on building an 80/20 balance. Remember, you can have structure AND flexibility in what's important to you!

This episode is for you if:

• You want help finding balance in any aspect of your life
• A healthy relationship with food is important to you
• You want to start regularly reviewing and setting short term 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

This episode is sponsored by Top Notch Athletics

We customize tailored clothing for those that are here to get things done. We design clothes for those that never settle. The peak performers. The ones that never sell themselves short of the best. The high risers. Those that never quit. The strongest in the room.

Step into these clothes and your mindset shifts -- you become Top Notch!

Ready to become your Top Notch self? Visit our website at www.tnclothing.com

SHOW NOTES: https://jensgetfitgroup.com/episode30

EPISODE 29

Dorene Boehler is a true testament that your mindset is everything. When she joined Jen's Get Fit Group in 2020, she was convinced she would fail, but decided to give it a try for a month. She struggled through each workout, but found that she was able to do more than the day before. Now, she challenges her body in ways she never thought possible. And she has overcome so much during her time with JGFG. All because she decided to believe in herself.

You really become how you think. Make it a point to put positive thoughts in your head. Surround yourself with positive people. Focus on the good things in life. Focus on what you are gaining on your journey rather than what you want to lose. You have the power to change your mindset. The physical changes will come after you focus on growing internally.

This week, we challenge you to remove the phrase "I can't" from your vocabulary. You can. And you will. Just try your absolute best and you will be surprised how much you can achieve.

Today, Dorene shares:

• Her journey to joining JGFG
• How JGFG has impacted her mindset
• The importance of focusing on YOUR journey

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

This episode is sponsored by Top Notch Athletics

We customize tailored clothing for those that are here to get things done. We design clothes for those that never settle. The peak performers. The ones that never sell themselves short of the best. The high risers. Those that never quit. The strongest in the room.

Step into these clothes and your mindset shifts -- you become Top Notch!

Ready to become your Top Notch self? Visit our website at www.tnclothing.com

SHOW NOTES: https://jensgetfitgroup.com/episode29

EPISODE 28

In today's episode, I introduce you to two of my best friends, Darcie Raney and Stephanie Jones. They are long time members who have been my friends through some good, bad, and ugly times. But what I've found is that they have always been the friend that I need and that is so special to me.

You will both laugh and feel inspired by this conversation. We talk through the importance of having friends that make you feel like sunshine, how to navigate those that don't, a quick game of two lies and one truth, and wrap it up with questions from our sweatysisters.

This week, we challenge you to listen to God telling you to reach out to that person you've been thinking about. It's not a coincidence. Stop making excuses. Send the text. Make the call. Be the friend that you need.

Today, Darcie and Stephanie share:

• Their fitness mindsets as runners vs. weightlifters
• Being the friend that you need and empowering others
• Tips on how to balance being your child's mom and best friend while also keeping their respect

For more on Darcie's story, listen to episode 25!

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

This episode is sponsored by Top Notch Athletics

We customize tailored clothing for those that are here to get things done. We design clothes for those that never settle. The peak performers. The ones that never sell themselves short of the best. The high risers. Those that never quit. The strongest in the room.

Step into these clothes and your mindset shifts -- you become Top Notch!

Ready to become your Top Notch self? Visit our website at www.tnclothing.com

SHOW NOTES: https://jensgetfitgroup.com/episode28

EPISODE 27

In this episode, I give a recap on the goals of the 12-week challenge we just completed inside of JGFG and what the results have been so far. SPOILER ALERT: they're amazing! I mean, absolutely jaw dropping! Head to toe. Inside and out. And I don't want to lose the momentum we gained over the last few months, so I'm giving daily actionable steps to continue working our minds AND our muscles as we head into the fall.

I also talk about consistency and how staying consistent is more important than the amount of workouts you do per day. Small consistent steps will always win over huge unrealistic actions that are probably only hindering your results anyway. 30 minutes of activity everyday is so much more effective than pushing hard day in and day out and burning yourself out or causing an injury.

Your assignment for this week: Talk nice to yourself. Be proud of yourself. Respect yourself. And BE CONSISTENT! Whatever that may look like for you. And don't forget to celebrate the small wins along the way.

This episode is for you if:

• You are looking for ways to avoid burnout when it comes to fitness
• You would like tips on how to stay consistent when pursuing your fitness goals
• You're ready to celebrate all the wins, especially the small ones

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

This episode is sponsored by Top Notch Athletics

We customize tailored clothing for those that are here to get things done. We design clothes for those that never settle. The peak performers. The ones that never sell themselves short of the best. The high risers. Those that never quit. The strongest in the room.

Step into these clothes and your mindset shifts -- you become Top Notch!

Ready to become your Top Notch self? Visit our website at www.tnclothing.com

SHOW NOTES: https://jensgetfitgroup.com/episode27

EPISODE 26

Amanda Kay is proof that in Jen's Get Fit Group, you get what you give. When you are intentional about posting and encouraging others, you tend to increase your own efforts. And when you are feeling down, other sweatysisters notice and they are there to help pick you back up.

JGFG is full of incredibly supportive women just like Amanda and those qualities will even trickle down to your kiddos if you let them. If you didn't already realize, they are always watching and learning even if you don't think they are. In today's episode, Amanda explains how she incorporates motherhood into fitness and pushes herself to be a great example for her daughters.

This week, we challenge you to write down the little things you're grateful for. Not your family, friends, general health, etc. - those are a given. Take some time to think of the small stuff that you really appreciate. And don't forget to go back and review your list when you're having a hard day! Because when you're thinking about the positive, there's no room for the negative.

Today, Amanda shares:

• What JGFG means to her
• Her journey to joining JGFG
• Why she's now a believer in picking up the heavier weights

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

This episode is sponsored by Top Notch Athletics

We customize tailored clothing for those that are here to get things done. We design clothes for those that never settle. The peak performers. The ones that never sell themselves short of the best. The high risers. Those that never quit. The strongest in the room.

Step into these clothes and your mindset shifts -- you become Top Notch!

Ready to become your Top Notch self? Visit our website at www.tnclothing.com

SHOW NOTES: https://jensgetfitgroup.com/episode26

EPISODE 25

Darcie Raney's journey with Jen's Get Fit Group began in 2020. Since then, she has overcome many obstacles in her life. Her story is incredible and she is such an inspiration. She strives to come back stronger each and every time she is knocked down and stays positive through it all. She never loses sight of her faith, and I find that truly admirable. I hope you enjoy my friend Darcie's story on this week's episode!

If you're curious about the impact JGFG can have on you physically, mentally, emotionally, and spiritually, this episode is a must listen! This isn't just a workout group that God led me to create. I am not what makes JGFG great. It's the members. Darcie is just one of many incredible people I have met through this group and now call my friend. And I am so excited for you to hear her story!

This week, we challenge you to have a glass half full attitude in every situation you come across. The good, the bad, AND the ugly. Living in a positive light can make all the difference in the world!

Today, Darcie shares:

• The obstacles she has overcome since joining JGFG
• The impact JGFG has had in all aspects of her life
• Why she stays positive through every obstacles she faces

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

This episode is sponsored by Top Notch Athletics

We customize tailored clothing for those that are here to get things done. We design clothes for those that never settle. The peak performers. The ones that never sell themselves short of the best. The high risers. Those that never quit. The strongest in the room.

Step into these clothes and your mindset shifts -- you become Top Notch!

Ready to become your Top Notch self? Visit our website at www.tnclothing.com

SHOW NOTES: https://jensgetfitgroup.com/episode25

EPISODE 24

Today's episode is all about loving your body today for what it is right now. Self-positivity is huge for all aspects of your health - physically, mentally, emotionally, and spiritually. And that's what JGFG is all about! We don't focus on losing anything. We're GAINING muscles, confidence, self-love, friendships, discipline, healthy habits, the list goes on!

In this episode, I give a little pep talk on the power of self-positivity. It's so important to love your body, so it will love you back. You get what you give, so give yourself positive self-talk, appreciation, and 110% effort and you WILL see changes in how you see yourself and others. You are in the exact place in your journey that you need to be in right now, so take time to love every moment!

This week, I challenge you to write yourself a note to remind yourself that hard does NOT equal bad! Put it somewhere that you will see every single day, multiple times a day! Hard equals growth and if you are uncomfortable, that means you're growing!

This episode is for you if:

• You're in need of a sweatymama pep talk
• You want to understand the importance of body positivity and self-acceptance
• You're ready to start focusing on your progress and stop striving for perfection

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

This episode is sponsored by Top Notch Athletics

We customize tailored clothing for those that are here to get things done. We design clothes for those that never settle. The peak performers. The ones that never sell themselves short of the best. The high risers. Those that never quit. The strongest in the room.

Step into these clothes and your mindset shifts -- you become Top Notch!

Ready to become your Top Notch self? Visit our website at www.tnclothing.com

SHOW NOTES: https://jensgetfitgroup.com/episode24

EPISODE 23

Today's empowering episode is brought to you by perimenopause, postmenopause, and positivity! Whether you are in this season yourself or you're a family member or friend to someone in this stage of life, you will find value in this episode. Everyone's body is different and that's ok! Growing older is a privilege, so just focus on the beauty of it.

In this episode, I give specific strategies on navigating your fitness journey during menopause. I discuss the importance of lifting weights, eating protein, and managing hormonal changes as we age. With consistency, time, and patience, you will see positive changes in your body both inside and out!

This week, I challenge you to focus on surrounding yourself with like-minded people who support you and embrace the season of life you're in!

This episode is for you if:

• You or someone you know is in the peri/postmenopause stage of life
• You are a more seasoned sweatysister who is in need of a positive and uplifting message

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

This episode is sponsored by Top Notch Athletics

We customize tailored clothing for those that are here to get things done. We design clothes for those that never settle. The peak performers. The ones that never sell themselves short of the best. The high risers. Those that never quit. The strongest in the room.

Step into these clothes and your mindset shifts -- you become Top Notch!

Ready to become your Top Notch self? Visit our website at www.tnclothing.com

SHOW NOTES: https://jensgetfitgroup.com/episode23

EPISODE 22

Today's topic is something I think most women overlook - their monthly hormonal cycle. It actually affects more things than you might realize. We're going to talk about how to embrace each phase so you feel your best no matter where you are in your cycle!

In this episode, I explain the four main phases of a menstrual cycle, what your energy level looks like during each phase, examples of what your workouts can look like during each phase, and what to eat during each phase. Most importantly, we talk about making the mind to muscle connection during each phase and taking advantage of where your body is at during that time of the cycle.

This week, I challenge you to pay attention to your body and learn your cycle. Give yourself grace, but do not allow yourself to give yourself excuses. Love your body in whatever phase you're in and it WILL love you back!

This episode is for you if:

• You want to learn more about the phases of your menstrual cycle
• You want to know how to take advantage of each phase of your cycle

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

This episode is sponsored by Top Notch Athletics

We customize tailored clothing for those that are here to get things done. We design clothes for those that never settle. The peak performers. The ones that never sell themselves short of the best. The high risers. Those that never quit. The strongest in the room.

Step into these clothes and your mindset shifts -- you become Top Notch!

Ready to become your Top Notch self? Visit our website at www.tnclothing.com

SHOW NOTES: https://jensgetfitgroup.com/episode22