Tag Archives: #wellness

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

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? ✨✨✨

Boost Your Brainpower: Simple Habits for a Sharper Mind

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You all know how passionate I am about maintaining our physical health, but I’ve also really been loving learning about all the ways we can improve our brain health. Which, FYI…it’s NEVER too early to start thinking about!!

Your brain runs the show, so let’s give it some love! Here are a few simple ways to keep it sharp and happy:

👉 Move a little every day – walks, workouts, even dancing in your kitchen count!

👉 Eat brain fuel – think berries, nuts, greens, and fish.

👉 Get good sleep – your brain needs that reset button just as much as your body. Aim for heading to bed just 15 minutes earlier each week until you hit the 7-9 hours of recommended sleep (always a work in progress for me).

👉 Learn something new – puzzles, books, or even a new hobby to keep your mind strong.

👉 Stay connected – chatting with friends and family boosts brain and mental health too.

👉 Chill out – stress weighs on your brain, so make space for calm. Daily gratitude journaling and meditation are my fave ways to incorporate this.

👉 Drink your water – hydration = better focus + energy. And make sure you’re adding CLEAN electrolytes!!

👉 Supplement smartly – things like omega-3s, vitamin D, magnesium, creatine and nootropics can give your brain an extra boost—just make sure to choose quality and check what’s right for you. You know I’m always happy to share my fave brands!

✨✨And, if you’re free this Saturday, join my friend Cherie at this incredible brain health workshop. You will learn SO much and come away with practical tips to implement in your life.

I’m currently focusing on consistently taking my omega 3 supplement, using clean electrolytes every day and spending time engaging in a hobby a few times a week instead of working in every moment of spare time. I’d love to hear what you’re incorporating to boost your brain!

Little things add up—your brain will thank you later 💛

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

12 Simple Swaps for Better Health

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✨✨✨Wellness Wednesday✨✨✨

It’s that time of year where our garden is exploding and we can’t go through the fruit and veggies fast enough.

But no complaints from this mom- I’ve never seen my kids eat this much zucchini and ask for seconds and thirds 🙌🏼🙌🏼

There’s no doubt that home grown veggies are the best tasting (IMO anyway), but whether you’re growing your own or buying from the store or local farmers market, this really is the BEST time of year for produce. And I’m here for it! 🥕🥒🥬🍅

What I’m never excited about is reading how much of our food can be contaminated with pesticides. I’m over here praying for better farming practices and tighter regulations on chemicals, but in the meantime, this time of year always reminds me to check the “dirty dozen” list and commit to buying organic for these fruits and veggies (and all, when I’m able!)

If you guys don’t follow the Environmental Working Group, I totally recommend downloading their Healthy Living app for these lists and so many other resources for low tox living. But for now, I’ll save you some time so you can get back to enjoying this amazing summer day ☀️☀️☀️

The 2025 “dirty dozen” list (meaning most contaminated with pesticides):

🥬Spinach
🍓Strawberries
🥬Kale, collard greens and mustard greens
🍇Grapes
🍑Peaches
🍒Cherries
🍊Nectarines
🍐Pears
🍎Apples
🪴Blackberries
🫐Blueberries
🍠Sweet potato

Now, if you’re like me, you’ll get to the grocery store and remember, like, 3 of these. Do do yourself a favor, screenshot this list and hang on to it. Swapping out these produce choices for organic or leaving them behind all together is an incredible gift you can give for your health!

To your health, friends! 🌻🌻

(Pictured: our garden harvest from this morning. These cucumbers are the BEST!)

1 Supplement, Many Benefits 💪💪

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✨✨✨Fitness Friday✨✨✨

Listen up, friends…

Let’s talk CREATINE ⬇️⬇️⬇️

Today’s fitness post is also important for most everyone- all about the supplement you may not be using yet but likely will want to add to your routine!

A few fun facts about this incredible supplement:

✅️Creatine is actually the most researched supplement, with 500+ peer-reviewed studies backing its safety and effectiveness.
✅️This powerhouse supplement goes well beyond body building, with support for cognition, aging and recovery.
✅️Creatine combats age related decline – Natural Creatine levels decrease as we age, so supplementation becomes more and more important 💪💪

✨✨What Is Creatine?
Creatine is a naturally occurring compound used by every cell in the human body. 95% of the body’s creatine is stored in muscles. 5% is found in the brain and other organs.

Creatine helps produce cellular energy. It helps regenerate ATP, the body’s main energy source for muscles and brain function.

As always, be mindful of where you’re getting your supplements!! When purchasing your creatine supplement, look for:
✅️Micronized. For fast effective absorption and smooth mixing.
✅️A 3rd party tested supplement with one ingredient (creatine mono hydrate)
✅stimulant free and flavorless (so it’s easy to mix in anything!)
✅️Clinical Dose – up to 5g Creatine Monohydrate per serving

Now, let’s chat about creatine benefits:

💪💪FITNESS AND ATHLETIC PERFORMANCE – Increases power output, strength, and high-intensity exercise capacity across various sports and training styles. Creatine also helps with muscle recovery and decreasing post exercise fatigue and soreness.
❤️❤️LONGEVITY SUPPORT – Helps maintain muscle mass and function as we age, as well as joint integrity and brain health, contributing to better quality of life and independence in later years.
🧠🧠COGNITIVE FUNCTION – Supports mental clarity, memory, and focus- especially valuable during mental fatigue or for vegetarians with lower baseline levels
💃🏃🏻‍♀️WOMEN’S WELLNESS: particularly from peri menopause on, as creatine helps to counteract menopause related muscle and bone loss
🏋🏻‍♀️🚴🏻‍♀️METABOLISM SUPPORT and HELP TO BUILD AND MAINTAIN LEAN MUSCLE
☀️☀️SUPPORTS ENERGY
🥗🥒SUPPORTS PLANT BASED EATERS by filling in nutritional gaps in an easy to absorb, high quality daily dose.

I mean, part of me is just mad I waited so long to add this to my routine 🤦🏻‍♀️

I’m so excited to be integrating this incredible supplement and welcome any questions I can answer! Reach out, friends!

Tell me- are you using creatine yet?? And if not, try this one at a pretty darn good price:

https://jessicatreadwell1.isagenix.com/en-us/

To your health ✨✨

~Jess