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 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.comSHOW 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.comSHOW 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.comSHOW 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.comSHOW 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.comSHOW 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.comSHOW 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.comSHOW 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 attendeeYou want to improve your confidence and work towards becoming your best selfYou want to know the best piece of advice I have ever been givenYou 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.comSHOW 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 JGFGHer experience with following macros as a runnerHer morning routine that has become the best part of her dayYou 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.comSHOW 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 attendeeYou want to be more consistent with working out, but haven't found a supportive plan or group yetYou are curious to know what I would bring with me if I was ever stranded on an islandYou 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.comSHOW NOTES: https://jensgetfitgroup.com/episode53

EPISODE 52 Today's topic is something I've been wanting to talk about, but wasn't sure how to deliver it best. It's controversial, but my hope is that it is normalized as we continue to have conversations around it. I have made the decision to not drink alcohol in 2024. In this episode, I am discussing scenarios that I have experienced this year and how I recommend you react if you find yourself in these situations. I also give suggestions on how to react if you are drinking at an event and encounter someone who has decided not to drink.This week, if there is something you want to change for the better - for your family, your future, your life, your health, to make you feel better - do it! Don't worry about what others might think or how they will react. You do not have to offer an explanation. Stay strong - Strongest in the Room!This episode is for you if:You have made the decision to stop drinking for some period of time or have thought about itYou want tips on how to navigate refusing alcohol in a social settingYou want to hear about my Dry24 experience so farYou are strong. You are powerful. You are worthy.Other episodes mentioned:Episode 21: How Alcohol is Hindering Your ResultsConnect 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.comSHOW NOTES: https://jensgetfitgroup.com/episode52

EPISODE 51 Today, Pow•HER•ful Retreat guest, Rachel Thomas shares her journey to JGFG and how she has been able to find herself again since joining a year ago. We also chat about her journey with macros, what Rachel has been able to overcome since joining JGFG, and her goals for 2024. This week, we challenge you to be the strongest in the room! Don't be afraid to be YOU or take up space or be "too much." Go ahead and be quirky and loud and whoever you were meant to be! It is not your responsibility to make others comfortable. You are enough and do not need to apologize for being you!This episode is for you if:You want to hear from a Pow•HER•ful Retreat attendeeYou are interested in starting your macro journeyYou want to find out what just one year of JGFG can do for you, both physically and mentallyYou 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.comSHOW NOTES: https://jensgetfitgroup.com/episode51

EPISODE 50 Today, Pow•HER•ful Retreat guest, Jewel VanEaton shares her journey to JGFG and how she has built consistency WITH her family. We also chat about macros and the different ways you can achieve your goals along with advice on how to navigate an unsupportive spouse. Plus, if you've ever been curious about how many messages I receive daily, you'll get to find out in this episode!This week, we challenge you to start whatever it is that you've been making excuses not to. Push past the voice in your head telling you that you can't, and just do it! It will absolutely make you feel strong, powerful, and worthy.This episode is for you if:You want to hear from a Pow•HER•ful Retreat attendeeYou are wanting to build consistency WITH your family vs around themYou've ever been curious about how many messages I receive every dayYou 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.comSHOW NOTES: https://jensgetfitgroup.com/episode50

EPISODE 49 In this episode, I'm bringing up a topic of conversation I have been having with members lately - how to handle hurt people when they are hurting you. Something that I have learned is that when someone does or says something that hurts my feelings, it is usually a reflection of how that person feels. They want to spread the hurt and for someone else to feel what they are feeling. So today I'm sharing the advice I give to others when they are in this situation and ask me for help.This week, if you're feeling sad or upset about something that you just cannot shake, I challenge you to grab it where it hurts - literally (your stomach, neck, heart, etc.) - wherever you are holding your hurt and throw it as far away from you as possible. I know... it sounds silly. But I tried it and I felt so much lighter afterwards! Just trust me (and the writers for Bluey).This episode is for you if:You are looking for ways to handle hurt people who are hurting youYou are ready to distance yourself from a toxic friend group, but don't know howYou are interested in adding to your tool belt on ways to deal with strong or lingering emotionsYou 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.comSHOW NOTES: https://jensgetfitgroup.com/episode49

EPISODE 48 Today, Pow•HER•ful Retreat guest, Jenny Hodge opens up about how JGFG has enabled her to make mindset shifts that give her a new viewpoint of her progress and overcome caring about what other people think about her. Jenny also answers my fun questions about what her personal theme song would be and a new skill she'd like to learn.This week, we challenge you to take the pictures! No matter where you are in your fitness journey, document the process. Hide them from others (or yourself) if you have to! You just might surprise yourself when you're not seeing any progress and decide to take a look at how far you've really come.This episode is for you if:You want to hear from a Pow•HER•ful Retreat attendeeYou are in the 50+ fitness community (or want to be!)You want to start viewing others through grace colored glassesYou 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.comSHOW NOTES: https://jensgetfitgroup.com/episode48

EPISODE 47 The new year has brought some of my sweatysisters into a funk and today I'm bringing you on a bestie ride to talk about what might be causing you to feel the same! It might be because of the weather and lack of sun or even the people around you causing you to feel this way. In this episode, I explain just how important it is to place boundaries around your relationships and to NOT let yourself feel guilty about it!This week, I challenge you to take stock of your five closest friends and think about how they make you feel. Ask yourself if they are a front row type of friend or if you need to establish a boundary. You get to decide how you let other people treat you and how you react.This episode is for you if:You are currently in a funk and don't know whyYou tend to struggle with how to set boundariesYou'd like tips on how to get yourself out of a funkYou are strong. You are powerful. You are worthy.Other episodes mentioned:Episode 33: Building Mental ResilienceConnect 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.comSHOW NOTES: https://jensgetfitgroup.com/episode47

EPISODE 46 Today, Pow•HER•ful Retreat guest, Brooke Smith shares what can happen when you get out of your comfort zone! In this episode, Brooke shares why she started JGFG in 2020, the friendships she has gained since joining, and how taking care of herself has been a great example to her kids. This week, we challenge you to step out of your comfort zone. If you're in JGFG and don't usually get involved in the Facebook group, share your post-workout selfie and intentionally comment on three other sweatysister posts. You never know the friendships that you could make!This episode is for you if:You want to hear from a Pow•HER•ful Retreat attendeeYou want to know what can happen when you let yourself be vulnerableYou're curious about the twin sister connectionYou 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.comSHOW NOTES: https://jensgetfitgroup.com/episode46

EPISODE 45 Exactly one year ago today we launched the Mind to Muscle podcast! Although it was over two years in the making, I know it was all in God's timing. Over the last year I've hosted several events, learned to give all the control to God, and focused on making deep rooted friendships! This week's episode is a short and sweet reflection over the past year.This week, I challenge you to poor into yourself. Make time for you and what makes you happy. You cannot pour from an empty cup!This episode is for you if:You're curious on my reflection over the past year of the Mind to Muscle podcastYou'd like more Unhinged Together episodes - IYKYKYou have a tendency to pour into others but not yourselfYou are strong. You are powerful. You are worthy.Other episodes mentioned:Episode 19: [Jen + Jonny: Unhinged Together] You Are In Charge of Who Sits at Your TableConnect 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.comSHOW NOTES: https://jensgetfitgroup.com/episode45

EPISODE 44 Today I'm debunking 10 strength training myths that I hear time and time again in JGFG. As you know, I am 100% in favor of safely lifting weights in all seasons of life, but depending on who you talk to you might get other (not so encouraging) opinions. I believe strength training is not just about building muscle. It's a holistic approach to health that benefits your mind, body, soul, and everything in between!This week, I challenge you to reconsider some of the things you've been told about strength training. Do your own research or message me to chat about what is best for your specific fitness journey!This episode is for you if:You want to hear my take on popular strength training mythsYou'd like to start working out, but you're worried about becoming bulkyYou want to learn how strength training is a holistic approach to your healthYou 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.comSHOW NOTES: https://jensgetfitgroup.com/episode44

EPISODE 43 Today, Pow•HER•ful Retreat guest, Tammy Burns proves that age is just a number! In this episode, Tammy shares her journey and what led her to JGFG, her strategy to winning the plank challenge two years in a row, and her favorite moment in JGFG so far. She also got the chance to ask me a couple questions at the end, so tune in to find out my answers!This week, we challenge you to get uncomfortable. If you're a planner, let someone else do the planning or do something spontaneous! If you haven't been consistent with your workouts lately, stop making the excuses and get it done! Choose something that will get you out of your comfort zone and challenge yourself to do it. If you are uncomfortable, that means you're growing!This episode is for you if:You want to hear from a Pow•HER•ful Retreat attendeeYou want to know how you can accomplish your fitness goals no matter your ageYou'd like to hear a sweatsister's perspective on Jen's programYou 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.comSHOW NOTES: https://jensgetfitgroup.com/episode43