Episode 48: Priorities and Distractions

In episode 48 of Wellness Mastery, coach Jen Hoyer shares a vivid dream in which she’s told she has about two months to live, which brings unexpected peace and clarity about what truly matters: being present with her kids, taking meaningful trips, and appreciating her body as a miracle rather than criticizing its size. The dream highlights “great distractions” such as self-criticism, judgment, old hurts, regrets, worries, and expectations, and she describes choosing instead true health of mind, body, and spirit, presence, growth, creativity, connection, and love. She invites listeners to do a two-month thought exercise to identify what to release and what to prioritize now.

00:00 Episode Intro

00:55 Why Wellness Mastery

02:06 A Dream Wake Up

03:26 Two Months Clarity

06:49 The Great Distractions

08:25 Letting Go List

09:17 Choosing On Purpose

11:30 Two Month Exercise

12:35 Live Intentionally

14:03 Closing Reflections

Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesociety

Want to learn more?

Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 47: Breathwork for Nervous System Regulation, Trauma Processing, and Emotional Resilience with Tabatha DeBruyn

In episode 47 of Wellness Mastery, host Jen Hoyer interviews Tabatha DeBruyn, a transformational breath master and one of few certified 9D breathwork practitioners in Canada, about how 9D breathwork combines simple breath patterns with music, binaural beats, frequencies, NLP, and somatic practices to regulate the nervous system, release stress, process trauma, and rewire subconscious beliefs. Tabatha shares her background as a teacher, coach, and caregiver for her ill mother, how grief and functional depression led her to 9D, and what participants might experience in a session. They discuss intentions, available journey topics (including letting go, grief, and breaking addiction loops), recommended practice frequency, trauma-informed facilitation, and how to get started through Tabitha’s website, newsletter, and a complimentary call.

00:00 Meet Tabitha and 9D

01:28 Tabitha Bio

02:59 What Is 9D Breathwork

04:06 Nine Dimensions Explained

07:09 Tabitha Origin Story

10:20 First 9D Breakthrough

13:11 What a Session Feels Like

17:55 Intentions and Journey Types

19:49 How Often to Practice

23:34 Safety Trust and Screening

25:45 Performance and Trauma Informed

28:25 Hesitations and Letting Go

31:27 Integration After Sessions

33:03 How to Work With Tabitha

34:03 Final Thoughts and Wrap

To get connected to Tabatha, visit these links:

Website: https://tabatha.online

Instagram (nervous system & breathwork focused): https://www.instagram.com/tabcollective?igsh=MTF1eGoyNmFudHJ6OA%3D%3D&utm_source=qr

Free resources & email list

Three complimentary experiences: 7-minute cinematic introduction to 9D Breathwork, 5-minute nervous system reset, 7-minute guided morning routine https://tabatha.myflodesk.com

Book Ordinary to Extraordinary: An Inspired Guide to Living the Life of Your Dreams https://a.co/d/amYg8HD

Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesociety

Want to learn more?

Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 46: The Hidden Cost of “Just Try Harder”

In Episode 46 of Wellness Mastery, coach Jen Hoyer uses a skiing story—accidentally ending up on “experts only” runs and hitting a point of physical exhaustion—to illustrate common patterns in health and weight-loss journeys. She explains that willpower is finite and gets depleted when people rely on “white-knuckling” through change, then misinterpret burnout as personal weakness or failure. Jen describes how many people jump from “novice” to “expert” too quickly by making massive, perfection-driven changes to diet and exercise, which often leads to overwhelm, quitting early, and self-criticism. Instead, she emphasizes building capacity—physical, mental, emotional, and skill capacity—through small, repeatable, sustainable actions over time. She reframes weight loss as a skill-building journey (managing urges, regulating emotions, planning, recovering from off-plan moments without judgment, and learning to trust the body) rather than a willpower problem, and shares that she lost 33 pounds in 18 months by building capacity step by step. The episode includes reflection questions for listeners to identify where they’ve relied on willpower, where they’ve taken on “expert terrain” too soon, and what small skill they can build next.

00:00 Episode 46 Kickoff: The Hidden Cost of “Just Try Harder”

00:49 Spring Snow in Utah: A New Mountain Adventure

02:44 The “Experts Only” Run: When Excitement Turns Intimidating

05:11 Legs on Fire: Pushed Past Your Limits

07:05 Lesson 1 — Willpower Runs Out (It’s Not a Character Flaw)

09:28 Lesson 2 — Don’t Jump from Novice to Expert Overnight

11:45 Lesson 3 — Why We Quit Early (and How to Reframe It)

12:55 What to Do Instead: Build Physical, Mental & Skill Capacity

15:42 Weight Loss Is Skill-Building: Small Steps That Last

19:13 Closing Reflections + Invitation to the Wellness Mastery Society

Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesociety

Want to learn more?

Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 45: Course Correction, Not Starting Over

In this episode of Wellness Mastery, coach Jen Hoyer challenges the all-or-nothing mindset in health and weight loss journeys. Using Stephen Covey’s airplane analogy, Jen explains that being off course is part of the process, not a sign of failure. She emphasizes the importance of transforming one’s internal environment—thoughts, beliefs, and emotions—and aligning with personal values rather than chasing numbers on a scale. The episode encourages listeners to make small, intentional course corrections and focus on becoming the person they aspire to be, highlighting that wellness is built through consistent effort and self-compassion.

00:50 Common Weight Loss Mindsets

02:30 The Airplane Analogy

04:27 Redefining Success in Health

06:56 Anchoring in Identity

09:26 Practical Course Corrections

14:27 Reflect and Reframe

Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesociety

Want to learn more?

Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 44: From Autopilot to Agency

In this episode of Wellness Mastery, Coach Jen Hoyer challenges listeners to rethink their health and wellness beliefs, focusing on the crucial role of one's internal environment—thoughts, beliefs, and emotions. Jen discusses the theme of 'Becoming by Choice' versus 'Living by Default,' emphasizing the power of intentional living to achieve lasting wellness. Through personal anecdotes and client stories, she explains how to shift from autopilot to agency, confronting self-sabotage and building capacity for conscious choices. The episode concludes with actionable journaling prompts for further support and growth.

00:24 Understanding Your Internal Environment

00:51 Overcoming Self-Doubt and Self-Sabotage

02:31 Living by Choice, Not by Default

05:33 The Role of Capacity in Wellness

08:22 The Teen Brain vs. The Adult Brain

10:55 Practical Steps to Take Control

16:26 Final Thoughts and Encouragement

Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesociety

Want to learn more?

Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Wpisode 43: Overcoming Self-Sabotage: Understanding the Upper Limit Problem

In this episode of Wellness Mastery, coach Jen Hoyer delves into the concept of self-sabotage and the upper limit problem, a term coined by Dr. Gay Hendricks in his book 'The Big Leap'. Jen explains how our internal set points for success, happiness, and health often pull us back into old, familiar habits just as we're starting to make progress. She discusses the psychological and physiological aspects of this phenomenon, drawing parallels with weight set points and dopamine levels. Jen shares personal experiences and offers actionable steps to identify and change limiting beliefs, helping listeners to move past these internal barriers and achieve lasting wellness.

00:00 Introduction to Self-Sabotage and the Upper Limit Problem

00:51 Understanding the Upper Limit Problem

03:31 Real-Life Examples of the Upper Limit Problem

04:47 The Science Behind the Upper Limit Problem

06:39 Personal Journey and Overcoming the Upper Limit Problem

10:07 Steps to Change Your Beliefs and Identity

13:45 Connecting with Your Future Self

17:05 Conclusion and Book Recommendation

Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesociety

Want to learn more?

Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 42 - Detours, Disruptions, and Doing Your Best

Embracing Life's Detours: Navigating Wellness Amidst Disruptions

In this episode of Wellness Mastery, coach Jen Hoyer explores how to maintain your wellness journey despite life's inevitable disruptions. Emphasizing the importance of our internal environment—our thoughts, beliefs, and emotions—Jen shares her personal experiences, including the joyous yet challenging arrival of her new puppy, Sprocket. The episode highlights practical strategies to stay on track, such as focusing on controllable aspects, remembering that disruptions are temporary, finding joy in change, and adapting without obsessing over the past. Jen encourages listeners to approach life's detours with flexibility and resilience, underscoring the message that health is a continuous, imperfect journey.

00:50 New Year, New Challenges

01:28 Life's Unexpected Disruptions

03:30 Meet Sprocket: The New Family Member

07:18 The Importance of Exercise

11:59 Adapting to Life's Changes

16:30 Conclusion and Final Thoughts

Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesociety

Want to learn more?

Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 41 - Every Behavior Comes From a Need

In this episode, coach Jen Hoyer explores how unmet needs shape our behaviors and hinder our wellness goals. Drawing from personal experiences and Brene Brown's teachings, Jen highlights the power of bringing hidden struggles into the light and addressing them with compassion rather than judgment. She provides practical reflections and strategies for uncovering these needs and transforming behaviors for lasting wellness. The episode emphasizes the importance of creating a safe environment for honest conversations both with ourselves and others.

00:50 The Moment Before Truth

01:51 Understanding What Gets in the Way

03:05 Personal Crisis and Hidden Struggles

04:17 The Power of Sharing and Safe Spaces

06:49 Discipline vs. Understanding

08:08 Identifying Unmet Needs

12:40 Reflection Questions for Self-Discovery

14:42 Practical Steps for Transformation

17:24 The Role of Self-Compassion

Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesociety

Want to learn more?

Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 40: Your 50/50 Holiday

In episode 40 of Wellness Mastery, Coach Jen Hoyer challenges conventional wisdom on positivity and happiness, particularly during the holiday season. Jen emphasizes the importance of acknowledging and processing all emotions, comparing emotional experiences to ever-changing weather. Highlighting emotional resilience, she instructs listeners to embrace both positive and negative emotions fully. Through methods like 'name it to claim it' and body scanning, Jen guides listeners on how to process and metabolize their emotions, advocating for a balanced, mindful approach to emotional health. This episode is a heartfelt invitation to embrace the 50/50 nature of life, offering practical advice for managing holiday stress and building lasting emotional resilience.

00:49 Navigating Holiday Emotions

02:57 The 50/50 Life Concept

04:51 Emotional Resilience and Processing

11:45 Practical Steps to Process Emotions

18:34 Conclusion and Invitation

Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesociety

Want to learn more?

Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 39: Why Knowing What to Do Isn't Always Enough

In episode 39 of Wellness Mastery, coach Jen Hoyer explores why simply knowing what to do isn't enough to achieve lasting health and wellness. Jen discusses the importance of addressing the internal environment—thoughts, beliefs, and emotions—that significantly influence actions and behaviors. She shares personal stories, including her own struggles with weight and identity, and a conversation with a retired surgeon who faced similar frustrations with his patients. Jen identifies three signs that deeper work is needed for lasting change: feelings of worthlessness, avoiding emotions, and a lack of understanding about oneself. She advocates for compassion, vulnerability, and tools to address root causes, emphasizing that weight and health struggles are not a reflection of one's worth. The episode offers hope and encouragement for those seeking to transform their wellness journey from the inside out.

00:00 Introduction to Episode 39

00:26 The Importance of Internal Environment

00:54 A Conversation with a Surgeon

04:05 Personal Journey and Identity

09:21 Signs You Need Deeper Work

16:16 Awareness, Acceptance, and Hope

18:48 Conclusion

Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesociety

Want to learn more?

Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life