Author Archives: nh02jmr

Rethinking Exercise in Perimenopause

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If you’re in perimenopause, you may have noticed that the way your body responds to exercise isn’t quite the same as it used to.

And one of the biggest shifts I encourage women to consider is this:

👉 You don’t have to make every workout HARD to make it EFFECTIVE.

For years, many women have been taught that more sweat + more intensity = better results.

But during perimenopause, a well-rounded approach to exercise can be much more supportive than doing high-intensity workouts day after day.

✨ Think LESS “go harder” and MORE “train smarter.” ✨

Here are three types of movement I love emphasizing:

🏋️‍♀️ STRENGTH TRAINING

Muscle becomes especially important as we move through midlife. Strength training helps support muscle mass, bone health, strength, metabolism and everyday function.

🚶‍♀️ ZONE 2 CARDIO

Think brisk walking, cycling, hiking or another activity where you can sustain a steady effort and still carry on a conversation. Zone 2 work can build aerobic fitness without making every cardio session a maximal effort.

🔥 HIGH-INTENSITY TRAINING

You don’t have to eliminate HIIT! Short bouts of higher-intensity exercise can absolutely have a place in your routine. The key is that it’s ONE piece of the puzzle—not the entire puzzle.

And perhaps most importantly…

💚 RECOVERY COUNTS.

Your body still needs rest, adequate nutrition, supplementation, sleep and lower-intensity movement to adapt to the training you’re doing.

A balanced week might look more like:

✔️ 3 strength sessions

✔️ 2–3 Zone 2 cardio sessions

✔️ 1–2 shorter HIIT sessions, depending on your fitness level and recovery

✔️ Plenty of walking, mobility and everyday movement

✔️ At least some true recovery time

Perimenopause isn’t a time to stop challenging your body.

It’s a time to become more intentional about HOW you challenge it. 💪🏼

And remember: your ideal exercise routine is going to depend on your fitness level, goals, health, sleep, stress and how your body is responding.

✨ Train for longevity. Train for strength. Train for energy. Train for the woman you want to be in the next decades—not just the body you want today. ✨

What type of movement has been making you feel your BEST lately? 👇🏼

#Perimenopause#PerimenopauseFitness#WomensHealth#MidlifeFitness#StrengthTraining#Zone2#HealthyAging#TrainSmarter#WomenInMidlife

Supporting Blood Sugar & Insulin Regulation in Perimenopause

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Last week, I shared a little about my own experience navigating perimenopause—and one thing I’ve been paying even more attention to during this season is blood sugar regulation.

Hormonal fluctuations during perimenopause can influence metabolism, appetite, energy, sleep, and how our bodies respond to insulin. While we certainly don’t need to become obsessed with our blood sugar numbers, there are some simple daily habits that can help support more stable energy and fewer of those “I need something sweet RIGHT NOW” moments. 😉

Here are a few of my favorites:

🥚 1. Start your day with protein BEFORE coffee.

Instead of waking up and immediately reaching for coffee on an empty stomach, try getting some protein and nourishment in first.

Think:

• Eggs + avocado toast

• Greek yogurt + berries + nuts/seeds

• A protein smoothie

• Cottage cheese + fruit

• Oatmeal paired with a protein source (I love adding a scoop of protein powder to my oats or overnight oats)

This gives your body some actual fuel to work with before adding caffeine to the mix and can be especially helpful for supporting steadier energy in the morning.

🥩 2. Think “protein pacing” throughout the day.

Rather than getting most of your protein at dinner, try distributing protein across your meals and snacks.

A simple goal: include a quality protein source every time you eat.

Protein paired with carbohydrates can help slow digestion and support a more gradual rise in blood glucose while also helping with satiety and maintaining lean muscle—which becomes especially important as we move through midlife.

🥬 3. Increase your fiber—gradually!

Fiber is another HUGE piece of the metabolic health puzzle.

A general target for women is around 25–35 grams of fiber per day, although individual needs vary.

If you’re currently eating much less than that, don’t go from 10 grams to 35 overnight! 😂 Gradually increase your intake while also drinking plenty of fluids.

Some easy ways to add more:

✨ Berries

✨ Chia or flax seeds

✨ Avocado

✨ Beans & lentils

✨ Vegetables

✨ Nuts & seeds

✨ Whole grains

✨ Fiber-rich smoothies

And one of my easy smoothie hacks is adding my greens powder to a shake or smoothie for an extra boost of organic greens + fiber without making it complicated.

🥣 4. Pair your carbs with protein + fiber.

You don’t have to eliminate oatmeal, fruit, potatoes, rice, or other carbohydrates!

Instead, think about what you can ADD.

For example:

➡️ Oatmeal + protein powder/Greek yogurt + chia seeds + berries

➡️ Yogurt + berries + nuts/seeds

➡️ Apple + nut butter + chia/flax

➡️ Smoothie + protein + greens + berries + chia

➡️ Toast + eggs + avocado

It’s not about fearing carbohydrates. It’s about creating a more balanced meal that provides protein + fiber + healthy fats + carbohydrates.

🥕 5. Focus on whole foods most of the time.

The foundation doesn’t have to be complicated.

More foods that actually look like food. ❤️

More vegetables, fruits, quality proteins, beans, nuts, seeds, whole grains and minimally processed foods.

And fewer highly processed foods that are easy to overeat and often don’t provide much protein or fiber.

✨ The goal isn’t perfection. It’s building habits that support your body through this changing season.

And honestly, this is one of the biggest things I remind the women I work with:

Perimenopause isn’t the time to eat less and exercise harder. It’s a time to get more intentional about nourishing your body.

Protein.

Fiber.

Strength training.

Hydration.

Movement.

Sleep.

Stress management.

Small things, consistently done, can add up to a BIG difference. 💚

What’s one of these habits you could start focusing on this week?

Perimenopause and What It Actually Means for Your Body

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What Does Perimenopause Actually Look Like?

Four women walking and talking on a forest trail beside a lake
Perimenopause can be a long season and quite the journey. We’ve got your back.

Over the last 10 years, I’ve had the privilege of training and coaching women through perimenopause and menopause—and helping them navigate a season that can feel challenging, confusing, and sometimes downright unpredictable.

But it wasn’t until the last couple of years that I really started to appreciate some of those challenges myself.

Now, feeling very much in the throes of perimenopause, I have become even more passionate about understanding this transition—not just from a professional perspective, but from a very personal one.

It has led me to dedicate so much of my work with clients to learning about this season, understanding the MANY ways hormonal changes can show up, and exploring evidence-informed strategies that can help women feel more like themselves again.

💕 Over the next couple of weeks, I’ll be sharing some of those strategies with you.

But today, I want to start with a really important question:

What does perimenopause actually look like?

Because it can look like SO much more than hot flashes.

Perimenopause is the transition leading up to menopause, and changing ovarian hormone patterns can affect menstrual cycles and contribute to symptoms involving sleep, mood, cognition, temperature regulation, sexual health, and more. Every woman’s experience is different.

And while I’m grateful that more healthcare professionals are talking about menopause and perimenopause, there is still a significant gap in awareness, education, and individualized care.

Sometimes women are told:

“It’s just stress.”

“You’re getting older.”

“You have two kids—you’re probably just exhausted.”

“Your labs are normal.”

And yet… you know something feels different.

So, what are some of the signs that may occur during the perimenopause transition?

🌸 MENSTRUAL CHANGES

• Cycles becoming shorter or longer

• Skipping periods

• Heavier or lighter bleeding

• Changes in flow or duration

• More unpredictable cycles

🔥 TEMPERATURE CHANGES

• Hot flashes

• Night sweats

• Feeling unusually hot or cold

• Temperature regulation feeling “off”

😴 SLEEP CHANGES

• Trouble falling asleep

• Waking during the night

• Waking earlier than usual

• Sleep disruption associated with night sweats

🧠 BRAIN + MOOD

• Brain fog

• Forgetfulness

• Difficulty concentrating

• Irritability

• Mood changes

• Increased anxiety or emotional sensitivity

💪 BODY + MUSCULOSKELETAL CHANGES

• Joint aches or stiffness

• Muscle discomfort

• Changes in body composition

• Changes in how your body stores fat

• Feeling different during exercise or recovery

❤️ SEXUAL + VAGINAL/URINARY CHANGES

• Vaginal dryness

• Changes in libido

• Discomfort

• Urinary urgency or frequency

And there can be other changes too—including headaches or migraines, skin and hair changes, and changes in energy or how you feel overall.

The important thing to remember is that not every symptom is caused by perimenopause, and symptoms can have many different explanations. But when several of these changes begin showing up together—especially alongside changes in your menstrual cycle—it’s worth having a conversation with a healthcare professional who understands the menopausal transition.

In my experience, working witu a holistic provider who will look at the big picture is KEY too!!

You are not imagining it.

You are not alone.

And you don’t have to simply “push through” this season without learning what’s happening in your body and exploring your options.

🌸 This is exactly why I’m dedicating the next few weeks on the blog to PERIMENOPAUSE.

We’ll talk about nutrition, strength training, sleep, stress management, hormones, lifestyle strategies, and the different options women can discuss with their healthcare providers.

Because understanding what’s happening is often the first step toward knowing what to do next. ❤️

If you’re in this season too, what’s one change you noticed that made you think, “Okay…something is different”?

And if you would like to learn more about navigating this season, reach out or comment ME and I’ll share some of my favorite resources with you!

#PerimenopauseAwareness #Perimenopause #MenopauseAwareness #WomensHealth #MidlifeWomen #HormoneHealth #HealthyAging #WellnessForWomen #HealthCoaching

Try This Health Hack for Hormone Support

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The Order You Eat Your Food Matters!

Did you know that how you eat your food—and even the order you eat it in—can have a surprisingly powerful impact on your body?

Most of us focus on what we eat (which is obviously important), but there’s another simple strategy that can help support steadier energy, fewer cravings, and healthier blood sugar levels.

✨ Try eating your meals in this order:

🥗 1. Fiber first

Start with vegetables, salad, or other fiber-rich foods. Fiber helps slow digestion and creates a “buffer” before carbohydrates enter your bloodstream.

🍗 2. Protein (and healthy fats)

Next, enjoy your protein. Protein helps you feel fuller longer, supports muscle health, and further slows the absorption of glucose into the bloodstream.

🥔 3. Carbohydrates last

Finish with your carbohydrates—ideally choosing whole-food sources like fruit, sweet potatoes, brown rice, quinoa, beans, or whole grains.

💚 Why does this matter?

Eating in this order can help:

✔️ Reduce blood sugar spikes after meals

✔️ Promote more stable energy throughout the day

✔️ Decrease afternoon crashes

✔️ Help reduce cravings for sweets

✔️ Support metabolic health and healthy insulin function

✔️ Support hormone balance by creating a more stable internal environment

This doesn’t mean you have to eat perfectly every meal. Even making this small shift a few times a day can be a simple way to support your overall health.

Sometimes the biggest improvements come from the smallest habits. This week, try changing the order of your meal instead of changing the menu—and see how you feel!

Have you ever tried this? Let me know in the comments! ⬇️

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Fitness Friday – When the Trainer Becomes the Client

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(Pic of a very happy Jess getting back on my bike pain free!)

Well…this year, the trainer became the client.

Back in January, my knee started bothering me. Like many fitness professionals (and probably many of you 🙈), I convinced myself it would just get better. Instead, I ignored it until walking up and down the stairs hurt, workouts became painful, and even everyday walking wasn’t comfortable.

The diagnosis? A pretty significant meniscus tear.

I’ll be honest—I was discouraged. Spring and summer are my favorite seasons to be active. My family loves hiking, biking, swimming, and spending time outdoors, and movement is such a huge part of who I am. I worried that this injury would take all of that away.

Today, I’m incredibly grateful to say I’m about 90% recovered—and, for now, I’ve been able to avoid surgery through consistent rehabilitation and lifestyle changes.

Now, this isn’t medical advice. Every injury is different, and I absolutely encourage anyone dealing with pain to work with their physician, physical therapist, or other qualified healthcare providers.

But I wanted to share a few things that made the biggest difference for me:

✨ 1. Respect the healing process.

I had to put my ego aside. Squats, lunges, hiking, biking—they all had to take a back seat for a while. Healing isn’t quitting; it’s preparing your body to come back stronger.

✨ 2. Commit to rehab.

Even as a trainer, I needed another set of eyes. Physical therapy helped identify weaknesses and movement patterns I couldn’t fully see on my own. The real magic happened by consistently doing my home exercises—sometimes even adding them after upper-body workouts so I was strengthening those supporting muscles almost every day.

✨ 3. Prioritize nutrition.

Recovery requires building blocks. I focused on adequate protein throughout the day, plenty of nutrient-dense foods, hydration, and giving my body what it needed to repair tissue and regain strength.

✨ 4. Supplement with purpose.

For me, that meant daily protein, collagen, creatine, and a post-workout recovery supplement that includes BCAAs, collagen, and ingredients that support muscle and connective tissue repair. These became tools to complement—not replace—a solid nutrition plan.

✨ 5. Think holistically.

One of the biggest surprises for me was acupuncture. Consistent treatments helped more than I ever expected. Recovery isn’t just physical—it’s about supporting the whole person, and sometimes thinking beyond the traditional approaches can make a meaningful difference.

Most importantly, I learned that healing isn’t about finding one magic solution. It’s about stacking healthy habits together, being patient, and trusting the process.

Today, I’m back on my bike. I’m easing back into lunges. My squat strength is returning. I’m hiking again. And I’m looking forward to a summer filled with all the things I wasn’t sure I’d get to do.

If you’re recovering from an injury, don’t lose hope. Whether your path includes surgery, physical therapy, medication, holistic care, or a combination of approaches, there is so much you can do to support your body’s incredible ability to heal.

Your comeback may take time—but it is absolutely worth the work.

Here’s to a summer filled with movement, sunshine, healing, and making memories with the people we love. ☀️💚

Have you ever had an injury that taught you something unexpected? I’d love to hear your story in the comments

Hydration Hacks – How to Make Sure You Stay Hydrated This Summer

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A gentle reminder that hydration is your best friend- especially these hot summer days ☀️ (but actually, always)!

Hydration plays a major role in:

• energy levels

• focus and mood

• digestion

• muscle function and recovery

• temperature regulation

• workout performance

Even mild dehydration can leave us feeling fatigued, headachy, sluggish, irritable, or extra hungry — especially during the summer months.

A few easy ways to support hydration:

☀️ start the day with water before coffee

☀️ add electrolytes after workouts or to motivate you to drink more (just choose brands carefully!!)

☀️ eat water-rich foods like fruit, cucumber, and watermelon

☀️ carry a water bottle so you’re sipping consistently throughout the day

☀️ don’t wait until you feel thirsty!!

Small habits make a big difference in how we feel day to day 💙

What are your biggest tips for staying hydrated?!?

Prioritizing Produce

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✨✨✨Wellness Wednesday ✨✨✨

Hi friends! I know you see me write this post every year, but it’s so important for us to stay informed about what we’re putting in our bodies and reduce the toxic burdan on our bodies as much as possible.

The EWG “dirty dozen” list is such a great way to stay informed and empowered without feeling overwhelmed.

While I do try to purchase organic whenever possible, I also know it isn’t always affordable or accessible.

On the other hand, it can be pretty freaking hard to remember the toxic load of every bite of produce we eat.

That’s why I LOVE the “dirty dozen”. It’s much easier to remember 12 foods that we should choose organic versions of. It’s also pretty easy to print out this list or save it to your phone to refer to when grocery shopping.

So here’s your updated list to save for this year. I know it’s not always possible to buy organic- my personal rule of thumb when I can’t get organic versions of these is to avoid these produce options altogether and choose from the “clean 15” instead.

Our bodies, our choice…always. But information is a powerful tool 🙌🏼🙌🏼

Stop Chasing Symptoms. Start Finding the Root

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I speak to my clients about this all the time, so this felt like a great topic for the first quarter of the new year. This year, I challenge you to join me in really figuring out what your symptoms are telling you, instead of guessing or covering up the symptoms…

If you’ve been dealing with chronic symptoms like:

• Fatigue

• Bloating or digestive issues

• Brain fog

• Hormone imbalance

• Anxiety

• Skin flare-ups

• Joint pain

…and you’ve been told “everything looks normal” — this is for you.

Conventional labs are often designed to detect disease.

Functional testing is designed to detect dysfunction and root causes, helping the body to access its own healing tools.

There’s a big difference.

🩸 Functional Bloodwork looks at optimal ranges — not just “in range.” It can reveal nutrient deficiencies, inflammation patterns, blood sugar dysregulation, thyroid imbalance, and stress load before things become diagnosable conditions.

🦠 GI-MAP (Gastrointestinal Microbial Assay Plus) looks deeper at gut health — identifying bacterial imbalances, parasites, yeast overgrowth, H. pylori, digestive function, and markers of inflammation and immune response. Your gut impacts EVERYTHING: mood, hormones, immunity, skin, and energy.

When we identify the root cause, we can:

✔️ Create targeted nutrition and supplement plans

✔️ Reduce inflammation

✔️ Support detox pathways

✔️ Improve digestion and absorption

✔️ Balance hormones naturally

✔️ Restore energy and resilience

Instead of masking symptoms, we support the body in doing what it was designed to do — heal and regulate.

Testing isn’t about fear.

It’s about clarity.

It’s about empowerment.

It’s about optimizing — not just surviving.

If you’ve been feeling “off” but don’t have answers yet, it might be time to look deeper. I am always happy to share a discount for functional bloodwork or refer you to some amazing colleagues of mine who do root cause testing and an imcrefible deep dive into your health.

Your symptoms are signals.

Let’s listen to them. 💛

RootCauseMedicine #FunctionalHealth #GutHealth #HormoneHealth #ChronicSymptoms #OptimizeYourHealth

An Easy Wellness Hack for Your Daily Routine

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Let’s chat about…the benefits of oil pulling. Cause there are lots!

You guys know I’m all about simple, sustainable practices that uplevel our health and move the needle a bit at a time toward improved wellness, so this topic about a simple health habit you can add on to your daily routine felt appropriate.

So, let’s chat about oil pulling…

Maybe you’ve heard of this before or maybe you think I’m crazy?? It’s cool either way 🤷🏻‍♀️ I started a few months ago and it’s a simple practice that feels like a really awesome start to my day.

Let me start with the basics, in case this is a new topic for some of us:

Oil pulling is an ancient Ayurvedic practice that reflects a core principle of holistic health: everything in the body is CONNECTED. The mouth is not separate from the rest of the body — it is the gateway, influencing digestion, immunity, inflammation, and even nervous system balance.

Oil pulling involves swishing about 1 tablespoon of oil (commonly coconut or seaame oil) in the mouth for 5–15 minutes, then spitting it out. This practice is traditionally done first thing in the morning, before eating or drinking.

But Jess- how does this relate to whole-body wellness??

So glad you asked!

The mouth contains a complex ecosystem of bacteria. When that balance is disrupted, it can affect more than just teeth and mouth care. By helping reduce harmful bacteria in the mouth, oil pulling may support a healthier internal environment overall. We love this! Here are some benefits ⬇️⬇️

✨Inflammation support

✨Improved oral health

✨A ritual for nervous system regulation

How to get started:

✨Do it in the morning before food or drink

✨ Start very small and work up to 10–15 (happy to share the exact ramp up protocol I used to get started for anyone interested)

✨Spit the oil into the trash (not your sink!) , then rinse and brush as usual

(As with any health practice, you can/should do your own research and decide if this is right for you! )

Sometimes, it’s the simplest rituals that create the most meaningful shifts. Would love to hear if you’ve integrated this wellness habit in your routine yet? ✨✨✨

The Self Care You May Be Missing

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🌿 The Benefits of Acupuncture

Time to tell the nervous system to chill the heck out 👌👌

You guys know I’m all about holistic wellness practices. So how could I not share one of the most powerful tools in my own wellness toolkit??

I have benefited from acupuncture for 10 years now- to help with fertility treatments, ease chronic digestive and inflammatory conditions and support me in postpartum anxiety. So I felt compelled to hop on here today and share some of the reasons you might want to explore this modality for your own healing or general wellness ✨✨✨

Acupuncture is a gentle, time-tested therapy that helps support the body’s natural ability to heal and restore balance.

By stimulating specific points in the body, acupuncture works with the nervous system to reduce stress, improve circulation, and encourage the body to move out of “fight or flight” and into a state of rest and repair.(The importance of this rest and repair state cannot be understated, friends!)

Some of the benefits of acupuncture include:

✨Relief from chronic pain such as neck, back, joint pain, and headaches
✨Reduced stress, anxiety, and tension
✨Improved sleep quality and energy levels
✨Support for hormonal balance and menstrual health
✨Better digestion and immune support

Rather than focusing on just one symptom, acupuncture looks at the whole person—helping address the root causes of imbalance while promoting overall wellness. (Again, the importance of which cannot be stressed enough)

If you’ve been feeling run down, tense, or out of sync, acupuncture can be a powerful and calming addition to your wellness routine.

I’d love to hear if you’ve tried acupuncture and some of the effects you’ve noticed too ✨✨✨