Mind to Muscle

EPISODE 75 In this series, I share pages from my personal journal, God winks, or scripture that has really been talking to me lately. These episodes are short, sweet, and imperfect, but full of love, nonetheless. Thank you for allowing me to be real, raw, and just share the truth with you all.This week, when you start looking for validation from the world, remember that God knows your heart. He has claimed you as His own. Worldly validation is fleeting, but God’s is eternal. We all have our imperfections, but we are all exactly where we are supposed to be on our life’s journey. This episode is for you if:You want to learn to stop seeking validation from othersYou like to know you’re not the only one playing the comparison game - and also want a way out of itYou’re curious about what is in Jen’s journalYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW NOTES: https://jensgetfitgroup.com/episode75

EPISODE 74 In this series, I share pages from my personal journal, God winks, or scripture that has really been talking to me lately. These episodes are short, sweet, and imperfect, but full of love, nonetheless. Thank you for allowing me to be real, raw, and just share the truth with you all.This week, when Satan tries to use guilt to sneak his way into your life, I challenge you to pause and say, “Grace over guilt. God’s strength over my striving.” Say it out loud. Pray with your kids and teach them about God’s grace. We are not meant to be perfect. The ONLY perfect human was Jesus. And it’s through Him that we are covered in grace.This episode is for you if:You want to know more about how you are covered in God’s graceYou sometimes find yourself feeling mom guilt and want a way to free yourself of itYou’re curious about what is in Jen’s journalYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW NOTES: https://jensgetfitgroup.com/episode74

EPISODE 73 God has laid this series on my heart for a while now and I have finally decided to open my heart up to you all. In this series, I will be sharing pages from my personal journal, God winks, or scripture that has really been talking to me lately. These episodes will be short, sweet, and imperfect, but full of love, nonetheless. I can’t wait to be real, raw, and just share the truth with you all.This week, I challenge you to write down Ephesians 2:10 and put it somewhere that you will see it daily. Put it in your workout space. In your car. On your bathroom mirror. On your refrigerator. I want you to see it every single day so that you can be reminded that YOU are God’s masterpiece. This episode is for you if:You want to know more about how God sees youYou only have a few minutes to shift your mindsetYou’re curious about what is in Jen’s journalYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW NOTES: https://jensgetfitgroup.com/episode73

EPISODE 72 Kelli Boling has been a member of Jen’s Get Fit Group for about a year and has loved every second of it! She has been physically active since she was a kid but JGFG has given her tremendous support and confidence across many areas of her life. Her only complaint is that this group didn’t exist 10 years ago!This week, I challenge you to wake up 30 minutes earlier than usual to take some time for yourself. Start your day with intention! You can do your workout, read your Bible, write in your journal, drink your hot coffee in peace and quiet, anything that allows you to start your day with a positive mindset. Who knows - you might even make yourself a morning person! This episode is for you if:You love hearing from sweatysistersYou want tips on how to stay consistent even when life is lifin’ or your routine is offYou’re curious how JGFG can even change your work life for the betterYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW NOTES: https://jensgetfitgroup.com/episode72

EPISODE 71 Comparison. Jealousy. Insecurity. We are all guilty of these at some point or another in our lives. But thankfully, we serve an abundant God. And just because someone is successful, that doesn’t mean you can’t be too. That should be what fills your mind. Because you become what you fill your mind with. Fill your mind with the fruit of the spirit: love, joy, peace, patience, kindness, goodness, gentleness, and self-control. Surround yourself with others who encourage you and make you feel like you can change the world. Because you can!This week, I challenge you to encourage another woman. Encourage her if she inspires you or if she is intimidating you. Encourage her even when you want to add a “me too” during your discussion. Sometimes it’s better to just listen and say, “I’m proud of you. You are doing a great job!” Just try it and see how it can change both of your days!This episode is for you if:You are ready to stop the cycle of comparisonYou want to build a circle of women who build each other upYou want to become the positive influence your kids need You are strong. You are powerful. You are worthy.Other episodes mentioned:Episode 70: Your Future Self Is Watching - Make Her Proud TodayConnect 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW NOTES: https://jensgetfitgroup.com/episode71

EPISODE 70 This episode is all about becoming the woman your future self would be proud of. Your future self is watching every move you make. Every choice you make. Every single day. She is already within you. She is the version of you who is making the hard choices today so you can become a better you tomorrow. This week, I challenge you to take the one step of making your future self proud. Take your walk. Throw the scale away. Wear the shorts. Wear the tank top. Or wear the bathing suit. Be intentional every single day to be 1% better than yesterday. What does that mean for you?This episode is for you if:You want to make your future self proudYou need a little pep talk to become your stronger selfYou’re in need of a refreshed mindset - any and all effort is good enough!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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW NOTES: https://jensgetfitgroup.com/episode70

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 sweatysistersYou want tips on how to simplify your mealsYou’re a busy parent who doesn’t know when to fit your workout inYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 youYou want to know more about how to carb cycleYou want an example daily meal plan of each phase of the carb cycleYou are strong. You are powerful. You are worthy.Other episodes mentioned:Episode 67: Macros and Why They MatterConnect 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 macrosYou want to start tracking your macros, but don’t know where to startYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 fatYou enjoy cardio and are not sure how to fit it in with your weight training to maximize your resultsYou want to learn more about how to train for long term resultsYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 2025You 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 2025You are done comparing yourself to someone else’s highlight reelYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 goalYou are looking for tips on how to find joy in the journey of lifeYou are ready to be intentional with connecting with yourselfYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 holidaysYou are ready to enjoy the holidays guilt freeYou want to prepare yourself for how others might respond to your commitment to your fitness goalsYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 yearsHow she keeps a healthy relationship with foodHer advice on how to stay consistentYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 labelsYou have questions about what terms on food labels meanYou want to support local farmers, but don't know where to startYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 beenYou would like tips on how to lose fat while gaining muscleYou are looking for tips to juggle all aspects of life as school starts back upYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 attendeeYou are currently walking or have ever walked through a season of brokennessYou want to know the greatest lesson I've learned in life so farYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW 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 inYou are encouraged by knowing that there is always a new season of life coming soonYou want to know my top tip for keeping yourself grounded when chaos ensues in your lifeYou 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.comSubscribe to my newsletter “Behind the Weights” - https://jensgetfitgroup.com/subscribe-to-behind-the-weightsSHOW NOTES: https://jensgetfitgroup.com/episode56