Wellness Mastery with Jen Hoyer

Episode 51: A New Chapter & What This Work Has Taught Me (Part 2)

In episode 51 Coach Jen Hoyer thanks listeners as she continues winding down her coaching business and finishes lessons from her work. She explains that change often feels uncomfortable because the nervous system prefers familiarity, and emphasizes using gentle self-talk, creating internal safety, regulating through practices like breathing, and taking small, slow steps to avoid burnout and backsliding—especially in the “messy middle”. She then focuses on self-worth and identity, stressing that worth is never tied to weight, there is no finish line in health, comparison is unhelpful, and people can feel proud during the process rather than waiting for goals. She announces a self-study format for her programs and the Wellness Mastery Society library, ongoing monthly coaching sessions through November, 2026, and lifetime access offerings, directing listeners to wellnessmasteryforlife.com.

00:00 Episode Intro and Mission

00:55 Business Transition Thanks

01:33 Change and Nervous System

04:57 Slow Sustainable Change

07:53 Self Worth Beyond Weight

10:20 No Finish Line Mindset

13:31 Identity and Becoming

17:38 Closing Reflections and Next Steps

19:46 Self Study Access and Farewell

20:23 Outro Resources and Gratitude

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 50: A New Chapter—What Coaching Has Taught Me (Part 1)

In episode 50 Coach Jen Hoyer shares the difficult decision to begin winding down her coaching business after a vivid dream about having two months to live prompted her to reassess priorities, balance, and presence with her family. She reflects on what the last five years of coaching taught her and introduces a two-part list of core principles grouped into five areas, covering in this episode: thoughts and beliefs, emotions and emotional resiliency, and food and habits. Key ideas include that long-term weight loss struggles are often rooted in thoughts, beliefs, emotional patterns, and nervous system safety rather than information; self-compassion and awareness support lasting change; urges and emotions can be allowed and processed rather than avoided; and sustainable progress comes from small consistent habits and rejecting all-or-nothing thinking. She previews a follow-up episode and notes continued self-study resources and monthly coaching through November.

00:00 Episode 50 Begins

01:16 Winding Down Coaching

01:42 The Dream Message

03:08 Life Out of Balance

04:38 Why It’s Time

05:54 Lessons Learned List

07:59 Thoughts And Beliefs

12:59 Emotional Resilience

16:50 Food And Habits

20:17 Pause And Reflect

21:08 Thank You And Next Steps

21:28 Ways To Continue

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 49: Daffodils, Decisions Ahead of Time and the Life You're Quietly Building

In this episode, coach Jen Hoyer uses the spring blooming of daffodils she planted in the fall to illustrate how today’s results come from earlier, often forgotten decisions and invisible work. She explains that meaningful change requires enduring the gap between “planting” and “harvesting,” and introduces “decisions ahead of time” as a tool to reduce in-the-moment negotiation and reactive behavior. Jen contrasts a present-focused “teen brain” seeking immediate comfort with a future-focused “adult brain” that plans for long-term outcomes, emphasizing that decision discipline lets the adult brain lead. Drawing on ideas from The Mountain Is You and principles as consistent natural laws, she highlights the “law of the harvest” and offers reflective questions to help listeners plan, build self-trust, and stay consistent during the unseen season.

00:51 Daffodils Lesson

01:40 Planting And Waiting

03:15 Invisible Work Gap

04:33 Decide Ahead Of Time

06:33 Teen Versus Adult Brain

08:18 Planning Beats Willpower

09:09 Principles And Harvest

11:33 Invisible Season Matters

12:08 Practical Reflection Questions

13:20 Closing 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

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