Jess Wolter Coaching

Eeeekkkk it's that time again!!😆💃

Strong Ladies round 3 is open for enrollment!!

(And we're in early bird pricing!!😉)

Step into the version of you that is STRONGER, FUELLED and FREE to do more of the things you only dream of!!

Whether you're wanting to feel like a badass in the gym, become a stronger (& faster) runner, step into your hybrid era or simply become your strongest & healthiest version...

This is the perfect program for you!

This program has been created not only based on science and education but also my own experiences, challenges and successes.

There was a time in my life where I was dead set on losing body fat, being able to see my abs, feeling & LOOKING strong AND run a half marathon ALL at the same time.

I wanted to get stronger, fitter, faster and hotter. And I wanted it yesterday.

The way I went about achieving this goal was VERY unhealthy, but it was all I knew.

😢I was cutting my meals in half and avoiding carbs.

😢I was living off caffeine and pre-workout.
😢Exercising 8 times a week with my "rest" day being filled with power yoga.
😢I was afraid of eating too much and looking bloated.
😢And when my progress slowed down I just ate less and tried to push harder in my workouts.

However, I learnt that this wasn't a sustainable approach.
I ended up burning out and losing my period.

I had the discipline but the strategy was completely off.

Instead of giving up, I sought out a coach to help me achieve my goals.

I can honestly say it's the best thing that I ever did for my physical and mental health.

I also went onto study further in the training, nutrition and mindset space so that I could deepen my own knowledge and understanding so that I could share this with other ladies who are experiencing similar challenges along their journey to becoming strong, lean and fit.

✨And so the Strong Ladies program was born!!✨

This program is for you if:

💪You want to get stronger, fitter, faster and hotter.

🥑You want to feel confident in how to move and fuel your body for your specific goals.

💁‍♀️You want to SEE all the hard work you've been putting in at the gym and on the pavement.

⚡️You want to feel more energised, focused and productive within your day.

🚀And you're willing to show up & do the work to get the results.

What you'll gain from this program:

✨Education on how your female body works & why and how to adapt your training and fuelling to optimise your results.

✨Confidence and certainty in your movement technique to get the absolute most out of each rep and improve your lifts.

✨A well rounded approach that incorporates not just movement and food but also best recovery practices including sleep quality, fuelling & hydration, mobility & stretching, and improving your relationship with your body, movement and food.

✨Tools, resources and strategies that you can use for life. No quick fixes here, only sustainable habits, and education so that you can become independent and confident in your journey.

✨Education on how to fuel your body for different stages of your goals. This includes fat loss phases, muscle/strength building phases, pre and post race/event practices, deloads and recovery.

✨Learn how to balance your training, work and social life without feeling restricted or burnt out.

Join me and the other ladies who have increased their energy, strength and fuelling game, as well as lost their desired amount of body fat and can now SEE their hard work.💃✨

Doors are open ladies, LFGoooooo🚀

Payment plans available!😘

Link in the comments xx

Don't let your mood dictate your actions or whether you stick to your healthy routine or not.

Don't make life long decisions in the height of your emotions.

Don't make decisions for short term gratification.

It only sucks for a short time.
It only burns for a short time.
You only hate it for a short time.
You only want to burn it to the ground for a short time.
You're only tired for a short time.

But once you do it...

Once you get out of bed.
Once you do the workout.
Once you cook the healthy meal.
Once you apply for the job.
Once you apply for that award.
Once you submit your application.
Once you glam yourself and go to that gig.

YOU. WILL. THANK. PAST. YOU. 💕

It's almost July!! Whaaaaat?!?!

What an incredible first 6 months of fun, business, adventure, learning and growth!!

This first 6 months of my year has included...
✨Meeting new people and making new friends.
✨Settling into our beautiful home.
✨Climbing mountains (literally).
✨Starting a social run group.
✨Getting my annual hair chop.
✨Travelling the South Island.
✨️Competing in Elites for a Obstacle course race.
✨Supporting my babe in his Ultra running ambitions
✨Getting a gymnastic/Olympic lifting coach and learning new movements.
✨Welcoming new clients into my world and getting to support them.
✨Working on my own confidence and self growth.

As I've been reflecting on the past 6 months, it's been incredibly enlightening, motivating and empowering for me!!

I've been able to understand where I've been excelling and CELEBRATE myself for that 🥳
AND
Understand where I've been holding myself back and WHY so that I can do things differently.

I'm always completely honest with myself and it's a great kick up the butt!!

I now know....
💥What I need to tweak.
💥Where I need to focus.
💥Who I need to be to level up.
💥What I need to embody to make sh*t happen.
💥What my next move is.

And I'm excited as Fkkkk!! 😆💃

To all my introverted ladies...Hi🙋‍♀️

Being an introvert doesn't automatically make you shy or have low confidence.

I used to put my shy-ness down to being an introvert.
And I've been a part of many conversations where people say the same thing...that they're shy because they're introverted or vice versa. But that's not true.

Being introverted is about your energy and behaviours. For example...

✨️You like deeper conversations opposed to small talk.
✨️You prefer to have a small handful of good loyal friends opposed to a group.
✨️You're better at expressing your thoughts in writing.
✨️You're observant and a great listener.
✨️You can have great social skills but also like to be by yourself.
✨️You probably don't like being the center of attention.
✨️You most likely feel drained after interacting with friends or family even if you had fun.

This doesn't automatically make you shy or have low confidence.

Categorising yourself as an introvert "so therefore you are shy", is only placing limits on yourself and holding you back from growing out of being shy and building more confidence.

It's important to understand the difference and where you stand on the introvert/extrovert scale for multiple reasons.

It's also not an excuse to keep to yourself and avoid social activities.

Understanding your energy needs will determine many factors in your life including your schedule, what type of exercise and gym you'll enjoy, your friend group and type of friends and the work environment you'll thrive in.

Even if you do prefer time to yourself, you, as a human being, need to connect with others.

We are social beings and love connection!!

Don't let your introverted-ness stop you from being social or connecting with other people.

There are incredible people out there that can really make your day 💗

If you ARE shy or feel like your confidence levels could be higher to help you connect with and meet your kinda vibe people...

Our Courageous Ladies program is a perfect starting point to learn how to better connect with others, step outside your shell and create long lasting besties 👯‍♀️✨️

DM me for details xx

So excited for this evenings 10x YOUR CONFIDENCE Masterclass!!
We start at 7:30pm!! Link in comments xx

Maybe it's NOT your long hrs at work, takeaways for dinner most nights or lack of exercise that's causing low energy levels???

What I would tell my past self when she was on the verge of giving up...

It's ok. Take a breath.

It may feel sh*tty in the moment, but that's totally normal.

You're not doing it for you right now, you're doing for future you.

That version of you, you think about all the time.

That you can clearly see looking back at you.

Who truly values herself and feels the best she's ever felt!

The version that shows up for herself consistently. Who keeps learning and growing.

The one who is taking courageous action and living the life she's always dreamt of.

And that requires you to get uncomfortable.

Remember, the things that are worth working towards will be challenging. That's where the growth happens.

That's where we learn what we're truly capable of.

It is tough, but you are tough as well.

Shake it out and go again.

You've got this!🙌😘

This first quarter has been a blast!

It feels like a gradual build up to something amazing and like it's just going to get better and better!✨

Yes, the start was slow which I'm totally ok with and yes, there's a few things that haven't quite gone to plan but I have made the most of what I have and I'm excited to see how I mould my next quarter!

Here's the breakdown 👇

Jan was chill, adventurous and heart warming.
🌸We had family down.
🌸Explored our new town, mountains and surroundings.
🌸I had a month of busy BTS work in my business.
🌸AND invested in my first ever Olympic lifting coach!

Feb was buuuuusy! Everyone was back in the swing of things!
🌸We had friends down for a long weekend.
🌸I had 3 new clients come on board!
🌸We supported family in the Kathmandu Coast to Coast multisport.
🌸I had a whole week to myself while my babe was out of town!
🌸Was a guest on Career Creators podcast!
🌸Climbed a mountain in the dark so I could see the sunrise.

March was fuuuuuuun! 🤸‍♀️
🌸I met new gal pals! (like, 12 of them 😂💁‍♀️),
🌸I supported Ben in his big 100km race and road tripped to Cromwell.
🌸I put the feelers out and organised my new Ladies Run Club and had 38 ladies register!😆
🌸I'm back into running regularly without any niggles!

What I've learnt from ALL of this is...

👉For something to come in fruition you need to talk about it, share it and take action on it!
👉Magical things happen when you're courageous enough to take action on them.
👉I like being on podcasts - who doesn't love to talk about what they're passionate about 😂
👉Commit to the goal and figure out the details later...it will all come into place.

What's one thing you're celebrating from your first quarter?

Why I stopped looking for validation through my physical appearance and started working on my relationship with myself instead.

I used to LOVE the positive comments on my weight loss or abs or legs or dress or lipstick.

It gave me even more reason to keep the weight off, keep putting my make up on and taking meticulous care in what I was going to wear.

But they were only short dopamine hits and didn't last long.

I felt pressure to look good ALL the time and it validated my (disordered) eating behaviours which lead to being under weight and plateauing in my strength goals.

I felt like I had to be on show all the time, trying to sit in the most flattering position and wearing heels all day even if my feet hurt.

I also took aaaaaaages to choose an outfit before going out which ended up just making me frustrated.

After some time I became tired, tight and streeeeessed out!

However, as I went through my own self development journey and sought support with my goals, I started learning that there was SO much more to me than just my appearance.

I started learning that I had far more to offer than just my appearance.

I started learning that my health and needs were far more important than trying to impress other people based on how I looked.

I started believing in myself that I could do so much more than just "look good".

I realised I could validate and acknowledge myself because I worked bloody hard for it.

I learnt the importance of celebrating myself and how impactful that was to my learning and feelings accomplishment.

I became a lot more independent, driven and passionate.

I started going after my dream job, finding my ideal place to live and meeting friends who appreciated me for who I was.

I courageously took action toward the things I wanted because I realised that I am strong and I am capable.

I'm not something to be stared at.