Tag Archives: #healthyhabits

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?!?

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? ✨✨✨

This one’s for you, ladies!!!

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How bout this?? We get to get STRONGER every decade 💪💪💪

Long post, but if you or anyone you love is just feeling “off”, this is worth the read!

This past weekend, I attended a conference where there was a huge focus on women’s health and the lack of research that has been done over the years. As a woman in my early 40s, I’m really starting to feel the effects of hormone changes, and I’m watching many of my friends, family and clients go through the beginning stages of perimenopause and menopause. And having worked with clients navigating this stage of life over several years, I’ve learned so much and am excited to share some of the important research being done.

But first, let’s talk about some (crazy) facts:
😡women were excluded from clinical trials until the 1990s. Like, what the actual…???
😳 Only 8.8% of funding from the NIH goes to women’s health.
🤦🏻‍♀️For many, many years, women were labeled as hysterical when talking about the symptoms they were experiencing at certain stages of life, and hysterectomies were actually performed to help women “calm down” in the past.
👎Currently, only 25% of clinical trials today include women, and less than 20% of OBGYNs are trained in menopause. Less than 7% of internal medicine doctors get trained in menopause.

And yet…
❤️many women, age 35 and up, are in perimenopause
❤️women spend 40% of their life in perimenopause!
❤️and it is this optimal time, the most important time of life, to take care of our health.

Why??
✅ During perimenopause and beyond, we start to see a huge increase in cardiovascular risk factors. Heart disease is the leading cause of death for women and much of this has to do with the decrease of estrogen that we experience. ✅Perimenopause lasts, on average, 2 to 10 years.

Common symptoms of perimenopause:
-vasomotor (like hot flashes and night sweats)
-sleep disturbances
-joint and muscle pain
-genitourinary symptoms
-weight gain
-anxiety
-Increase in visceral fat (the dangerous kind around our organs)
-Increases in cholesterol and triglycerides
-Decrease in HDL cholesterol
-increased risk of type 2 diabetes, osteoporosis and cognitive decline

So it is so important that we start talking about what we can do in our 30s and beyond to prevent some of these risk factors. Because we CAN do SO MUCH!!!

So where do we start???

✨ It’s really important that women are getting a comprehensive blood panel done in perimenopause and beyond, including LPa and APOB markers. Ask your doctor for this!
✨You’re going to want to optimize your body composition to decrease pain, decrease vasomotor symptoms, and protect your heart.
✨And then we’re going to talk about things that you can do every day through nutrition. This is the area that I love to talk about:

  1. Number one is protein pacing. You’re going to bookend your day with protein. I do like to use a protein shake in the morning and something called a tri-release protein at night. That’s super important because it’s low in sugar, low in carbs, and high in protein, which is important to do before bed.
  2. You’re going to make sure you’re using clean forms of protein. I could talk about this all day. Super important that we’re not using things with artificial sweeteners, artificial colors, excess sugars, et cetera.
  3. Adaptogens to help mitigate your hormone spikes. They can also help with sleep, stress and mood
  4. And then a supplement called Harmonia, which can be used alongside HRT (when that’s indicated).
  5. You’re going to use creatine, which is so important for our brain health, bone health, and muscle health (all things that start to decline in our late 30s)
  6. And you’re going to hydrate!! 🥥🥤love using electrolytes. It just helps your cells absorb water better.
  7. Lastly- do not forget the importance of strength training. Gone are the days of hours of cardio, under eating and skipping the weights 💪💪💪

Let’s not wait till we start experiencing severe symptoms to act on this!! I am offering 20% off my “women’s wellness pack” this week to celebrate the fact that women’s health is being talked about more and the fact that we have solutions that empower us to take charge of our health and prevent some of the symptoms that older generations have had to go through.

So please reach out. I will send you a link for 20% off your women’s wellness bundle. I’ll share recipes and grocery lists, share customized tips with you, and will throw in some workouts for you too.

Let’s do this, ladies!! To our health! ❤️💪🌻.

Grab your pack here:

https://www.isagenix.com/share/4LDSSE7

The Healing Tool You May be Missing Out On

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This week I’m excited to chat about something I’ve loved learning more about and am excited to get more consistent about implementing in my routine ⬇️⬇️⬇️

So let’s dive in…

🌟 Why Red Light Therapy is More Than Just a Trend 🌟

If you’ve been hearing about red light therapy and wondering what the hype is all about… it’s not just hype. It’s science-backed, non-invasive, and seriously beneficial for both body and mind.

Here are just a few reasons why I (and so many of my clients) are loving red light therapy:

🔴 Boosts Collagen Production

Red light helps stimulate collagen, which means firmer, smoother skin and reduced fine lines over time. Yes, please! 🙌

🔴 Speeds Up Muscle Recovery

Whether you’re a fitness junkie or just feeling sore from life, red light therapy promotes faster recovery by reducing inflammation and increasing circulation.

🔴 Supports Mood + Energy

Especially during darker months or long days indoors, red light can help regulate circadian rhythms and even reduce symptoms of seasonal affective disorder.

🔴 Improves Sleep Quality

Using red light in the evening (instead of harsh blue light from screens) helps signal to your body that it’s time to wind down. Better sleep = better everything.

🔴 Heals Skin + Reduces Inflammation

From acne to eczema and even wound healing, red light supports cell regeneration and reduces redness and irritation naturally.

✨ The best part? It’s painless, safe for most skin types, and can be done at home or in a professional setting.

If you’ve tried it or have questions, drop a comment! Would love to hear your experiences. 💬👇

#RedLightTherapy #NaturalHealing #SkincareScience #WellnessTools #GlowFromWithin

Garden Your Way to Better Health

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Just a few of my yearly faves from our garden

You guys – it’s nice outside! Finally!! Spring is, like, the best time of year and when I really start planning all things summer…vacations, summer camps for the kids (not as fun to plan, amiright??!) and…our summer garden!!

We’ve been gardening for the last 15 years or so (or, to be honest, my husband has been gardening and I’ve been enjoying the harvests). It started back in our days of living in an apartment in the city, where we did container gardening on our patio and realized how very cool it is to be able to pick veggies for dinner, make a salad for lunch each day and have goodies to give away to friends and family.

And, let’s be honest…home grown veggies are SO much tastier than what you get in the store. And a good year’s harvest leads to some pretty decent savings over the summer too.

If you haven’t gotten into gardening yet, here are some pretty cool reasons you might want to consider it:

Gardening:

  • Has been shown to improve mental health
  • Can improve the gut microbiome
  • can provide vitamin D, which is so important for overall health and immunity
  • can be a super fun family experience and can support healthy eating for the whole fam (studies show that exposing kids to a variety of fruits and veggies and inviting them to participate in the whole process, from seed to plate, can do wonders for making kids more likely to try new foods
  • can limit our exposure to harmful pesticides and toxins
  • can improve stress levels
  • can provide increased physical activity and mobility
From an early age, our kiddos have been working for their dinner 😂

My favorites every year are the cherry tomotoes, cucumbers (SO much better than the ones at the store) and eggplant. But the year we did potatoes was pretty cool too…

What are you growing this year in your garden?? Share your faves and give us a new idea to try!

To your wellness!

~Jess

But How Do I Get Rid of This??

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If I had a dollar…

For every time a client asked me “but how do I get rid of my belly?”

Well, first – I always like to remind people that health looks so different on everyone. And if you’re working with me, I really hope your primary goal is HEALTH.

But, 20 years of training/coaching clients, and the question still comes up all.the.time.

20 years later, and my answer remains the same:

Abs are made in the kitchen. Truly. It’s true. I promise.

80% of our efforts for achieving body composition goals should be focused on what we’re putting in our bodies. My secrets are protein pacing, significantly decreasing processed foods and eating more veggies. Like, 5-7 servings per day. These strategies will keep you full, keep things moving, help you build muscle and give you more sustained energy. The system I use incorporates high quality protein, organic greens and undenatured, well tested supplements to help me meet these goals. Message me if you want to give it a try for 30 days, risk free…

A day in the protein pacing life…never about deprivation over here!!

Next, I recommend strength training. I know…I went through all those phases in life where I tried to run, ride, row it all away. I don’t recommend. Cardio is SO important for health, but when it comes to building lean muscle (which we want to do to help burn more calories overall), we need to lift. We need to lift often. And we need to lift heavy enough with progressive loading over time. I can’t recommend enough the benefits of proper deadlifting, squating and heavy upper body lifting, but make sure your form is solid and you build up appropriately. If you want to know what this means, reach out!

Lift correctly, lift often, lift heavy- and your abs will work harder than you realize

Now let’s talk about stress and sleep. I’ll often ask clients how many hours of restful sleep they’re getting a night. Less than 7? This could definitely contribute to belly fat. Excess stress does the exact same thing, as the stress hormone cortisol contributes to weight around the belly that can be stubborn and hard to release. For this, I recommend daily walks (nature plus movement plus sunlight is a powerful combo), meditation/gratitude journaling/yoga and adaptogens.

Powerful morning combo: gratitude + adaptogens

You’ve heard me talk about cellular cleansing before. For good reason. This supported intermittent fast releases toxins, which tend to reside in fat cells in our bodies. It also lowers overall inflammation, and who doesn’t want that? This is a gentle cellular cleanse, it will not have you living in a bathroom, it improves energy and mental clarity and it includes yummy snacks you get to munch on while your body is doing the hard work of detoxing. Pretty great, right??!!

I know. It seems too good to be true. Best.detox. Ever 🙌🏼

Ok, ok…I guess we can talk about ab exercises now. Trust me, I did used to be that girl that did 1,000 crunches a day and I am here to tell you that it was pretty much a waste of my time. I do like tacking on a quick 5 minute ab workout to my workout routine 2 days a week maybe, but it’s really not a focus of my exercise these days. That being said, when I’m choosing ab exercises for myself and my clients, I choose wisely. Functional movements are my fave – rotation, woodchops, that sort of thing. I also have a solid appreciation for pelvic floor conditions and diastasis recti that so many of my postpartum mamas (including myself) have had – so I’m also hesitant to recommend full sit ups, constant flexion and excessive forward planks without real attention to what’s happening in the abdominal region. But, some of my faves that are safe for most everyone:

Side plank variations (side plank hold, leg lifts in side plank, “thread the needle”, side plank crunches…)

Oblique work (oblique v ups are a fave, but check with a pelvic floor PT first if you have any of the conditions mentioned above)

Russian twists (with or without weights and I prefer to keep my feet on the floor to ensure good form and muscle activation)

Ok, so there you have it. Tried and true advice that has worked for my clients and myself over the last 20 years, and that I expect will work for many more years. If I hear of anything revolutionary, I’ll let ya know. But in the meantime, lay off the 10,000 hours of ab work, focus on what’s going in your body and try one new nutrition, strength training or stress management/sleep strategy at a time.

Let us know what works for you or what you’re trying. And let’s all collectively agree to leave spot training in the far, far away past…

To your wellness,

~Jess

Supporting My Immune System, One Scoop at a Time 👌

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Last weekend, my little girl had the stomach bug. All she wanted was to cuddle, read books, have me sing her back to sleep. All I wanted to do was comfort her and remind her that she would feel better soon.


Fast forward a few days, and I started wondering “ok, when are the rest of us gonna get this?”Cause we all know how that works, right??


And, while I fully recognize we may still get this virus, or any others, this winter, that isn’t stopping me from doing all the things I can to keep our immune systems as robust as possible.
You all have read many of my blogs before about habits you can include in your daily life to best support your body’s natural immune defenses. So, I won’t sit here and remind you to get 7-8 hours of sleep and eat 5-7 brightly colorized fruits and veggies today (but please- keep aiming to do that).
Instead, I’ll share all that I’ve learned over these past few years about specific supplements that support the immune system.


Mushroom extracts: It can’t be just me they gets inundated with these ads, right?? Well, it’s for good reason. I’m still learning about these powerful ingredients. Reishi, turkey tail, shiitake, maitake…all such good varieties for supporting the immune system!


Fruiting bodies: Make sure your mushroom supplements include this. Supplements that include this part of the mushroom can be up to 30-50% more effective


No sugar! No gummies!: I’ll spare you my whole explanation about this. But sugar is definitely not supportive for the immune system, so having a supplement with too much added sugar wouldn’t be helpful either


GMP certified and third party tested. Again, this goes for all supplements. So so so important!! (Rule of thumb- don’t buy your supplements where you buy your toiled paper).


If you made it this far and you’re looking for a clean, well tested and highly effective supplement to provide immune support, use this link for 15% off. Better yet, message me for a link for 25% off!! https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/immune-shake-booster?pid=d3bf2f8e93b34bdc88efc2c05b360ba0

I love adding this to the kids’ yogurt, applesauce, etc. no taste and great for kids 4 and up 👌

Wishing you all a healthy, joyful holiday season. Stay well, friends ❄️❄️❄️❄️

Revitalize Your Routine With These Techniques for Long-Term Wellness Goals

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Special thanks to Camille Johnson (info@bereaver.com) for her excellent article about wellness for this week’s blog. This time of year, it can feel overwhelming to focus on our wellness goals, but Camille shares some great tips below to make your wellness goals achievable, enjoyable and easy to integrate into your busy life! Thanks, Camille for all the great tips!

Embarking on your wellness and self-care journey requires more than desire; it demands a deliberate and strategic approach for lasting improvement. This guide, courtesy of Jessica’s Fitness, equips you with actionable strategies to effectively pursue your wellness goals. By adopting these strategies, you ensure a solid foundation for your journey towards personal well-being.

Clarify Your Personal Wellness Definitions

Start by explicitly defining what wellness and self-care mean specifically to you. This personal definition will guide your journey and help tailor your objectives to be more meaningful and achievable. Break these broad goals down into specific, actionable tasks such as scheduling daily mindfulness sessions or setting a weekly meal planning routine. This approach not only simplifies your goals but also integrates them seamlessly into your daily life, making them more manageable and less overwhelming.

Make Walking a Priority

Walk more often to optimize your mental and physical health. Seek out areas with a high Walk Score of 70 or above to easily achieve your daily step goals. This practice boosts both your cardiovascular fitness and mental well-being. Regular walking in pedestrian-friendly areas can enhance your overall health. Making walking a daily habit helps you maintain consistency in your physical activity routine.

Integrate Self-Care Into Your Routine

Embed self-care practices into your daily routine to make them feel less like chores and more like a natural part of your day. Whether it’s reading a book, taking a long bath, or practicing yoga, finding activities that relax and rejuvenate you can make self-care an anticipated part of your schedule. This integration helps to prevent burnout and ensures that self-care remains a priority, not an afterthought.

Explore Diverse Activities

Experiment with a range of activities to discover what genuinely brings you joy and relaxation. Whether it’s physical exercise, arts and crafts, or learning a new skill, diversifying your activities keeps your self-care regimen engaging and exciting. This variety ensures that your wellness plan remains fresh and appealing, increasing the likelihood that you will stick with it over the long term.

Recognize and Celebrate Achievements

Take time to recognize and celebrate each achievement, no matter how small. These celebrations act as milestones of progress and are essential for sustaining motivation. Whether you’ve stuck to your wellness plan for a week, or have successfully managed stress through learned techniques, acknowledging these victories provides encouragement and builds confidence in your ability to meet your goals.

Engage a Support Network

Share your self-care and wellness goals with friends and family who can offer support and motivation. Having a supportive community provides external accountability and encouragement, which can be incredibly valuable on days when your motivation wanes. This network also serves as a sounding board for sharing successes and challenges, making your journey a shared experience.

Utilize these strategies diligently to enhance your wellness and self-care efforts. The foundation of success in personal growth lies in your consistent efforts and unwavering dedication. Keep your goals in clear focus, and rely on your support network for encouragement and accountability. Make it a habit to acknowledge and celebrate each accomplishment, no matter its size, as this will help you stay motivated.

Jessica’s Fitness offers both individual and group personal training and health coaching sessions for those who want to make healthy changes to their lifestyle. Get in touch today to talk about your needs!

‘Tis the Season…to Stay Healthy 🍊🥕🥬💊

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This time of year, most of us are starting to think about ways to enhance our immune health. Working in healthcare and schools, and having two young kids, it’s definitely top of mind for me…


My fave tips for my clients this time of year are to focus on the basics:

✨exercise

✨stress reduction (I tend to favor gratitude journaling and daily meditation)

✨high quality sleep

✨quality nutrition


Do we notice a trend?? These are the basics for feeling amazing any time of year. These are ALWAYS the priority for me. But, I’d be remiss if I didn’t share what else I do to enhance my body’s natural immune defenses this time of year: ✨effective supplementation!!


I typically use an immune booster in my daily superfood shake, but I’m super excited about a new product that uses some key ingredients-


We’ve long known that vitamins C and D are powerfully supportive of our immune health, but NAC is another supportive molecule, as it is a precursor for glutathione (an important antioxidant for our immune systems). Which is why I’m pretty psyched that my favorite electrolyte drink now also has all three of these super important immune system supporters. What a convenient way to stay hydrated, help combat dry winter skin AND boost your immunity as we head into the winter months 👌👌

Here’s some more info about this awesome new product: https://jessicatreadwell1.isagenix.com/en-us/shop/targeted-health/hydrate-plus-immune-support?pid=a68038c8a22842a68c9ad910b2b6b371


Now, time for me to power down thedevices, do some evening meditation and focus on a good nights sleep!


Please share how you stay your healthiest during these winter months. I love learning from all of you too!!


To your health, ~Jess