Jenn Zedaker Wellness Coach

If the gym/working out feels unappealing, you're not alone! Here are a few reasons to get moving.

- Exercise can increase production of endorphins (mood boosting)
- Improves sleep (yes please)
- Reduces stress and anxiety (after initially getting started, yes)
- Enhances self-esteem and social support

All together these can help fight depression! Other ways to help are red light therapy &/or time in the sauna. I pretend I'm in the sun ☀️

Is there anything that helps you?

Picture: My newest addition to my small gym. It actually has been helping me feel happier when I walk in :)

Resource: https://pmc.ncbi.nlm.nih.gov/articles/PMC11298280/

My specialty as a coach is 100% in strength training. With that goal, I also help clients navigate skills and habits that support them outside of training. Weight loss can be a beast especially for those who are overly stressed. Each of these examples take time, patience and the ability to set a goal and continue it long enough to make it a habit. I created this graphic to highlight the most impactful habits I work on with clients.

1. Walking after eating - instead of looking for a one time walk and trying to cram in 10k steps, a nice approach can be to take a brisk, short 15-minute walk after each meal. This helps metabolism by aiding in digestion.
2. Regular bedtime - Circadian rhythm (sleep cycle) works with your hormones to tell the body when its time to wake up and when to go to bed. This dictates the rise and fall of cortisol. Cortisol is essential not a monster. Not getting enough sleep, big drops in blood sugar, and high stress can all release unwanted cortisol which will mess with your sleep. Tip - aim for the same bedtime (within 1-2 hours max) & grab some blue light glasses for the evening.
3. Morning Light - continuing off #2 we want to support that sleep cycle by getting sunlight first thing when we wake up. Vitamin D helps reduce inflammation and the UV is much lower first thing in the morning. (perfect time to complete the daily body scan!)
4. Eat Veggies first - Weight loss is all about insulin. Eating veggies before your meal can help slow down digestion with fiber. Then eating protein, fat and carbs last help reduce the blood sugar spike. Check out the Glucose Goddess for more info. (I mix all my food together, this one is not for me 😆)
5. Balance Blood Sugar - How you balance your blood sugar comes down to your lifestyle and ability to prepare food. Making sure you're eating whole foods requires an awareness and planning and more planning.
6. Strength Training - I could write an entire post - its good for all things, always and forever - bones, connective tissue, digestion, cognitive health, cardiovascular system, its always important. 3 times per week, minimum 2 full body workouts.
7. Grounding - Physically and emotionally learning to ground yourself is a lifelong skill. Personally, this took years to practice, and it changes over the seasons. What works sometimes may not work others. Meditation, barefoot walking, breathing, somatic practices, there are many ways to explore!
8. Fiber Intake - Too much and too little can be a major problem. This is probably the most under-rated next to walking after meals. I like to say, imagine your meal working its way through your body. Is there any soft whole foods helping to push through? Are you chewing your hard foods like meat enough? Sweet potatoes, bananas, avocados, etc. Building a balanced plate is a skillset! If you're not pooping daily, this should be #1.
9. Time for you - As much as I love training, its important to carve out time you spend doing something you love that's not fitness driven. It could be writing, singing, walking on a beach, what makes your soul happy? We will always have stress, that is a part of life. How we approach it, that's where we rise up or trip up. Any of these is a great place to start. Ask yourself, which would be the easiest? Success builds confidence, start small and stick to it!

Have you tried any of these and seen a big improvement? Which do you struggle with the most?

Have you tried drinking more water? Although simple, it can be difficult to stay hydrated. From avoiding having to use the bathroom 10 times, to not remembering at all, the struggle is real. "Just drink more water" can be a big challenge. There's also the idea of over hydrating. This is when we drink too much water too fast & actually deplete essential nutrients (think electrolytes magnesium, sodium, potassium etc) Hydration imbalances can lead to symptoms like headaches, exhaustion, constipation and mineral deficiencies. Here are 4 ways to make hydration easier:

- 🍉Tip 1 - Eat your water. Hydrate by eating fruits high in water, especially in the morning. This helps start your day well hydrated. Great options are melons like watermelon and cantaloupe.
- 🍋Tip 2 - Avoid drinking water while eating. Drinking water slows down digestion, especially cold drinks. Adding lemon to room temp water and drinking 30 min prior to eating can actually help with digestion. Then wait 30-60 post meal to drink water.
- 🥒Tip 3 - Incorporate small glass of fresh pressed juice like celery, watermelon &/or cucumber daily - this is a great choice for high-water content. A small 4-8oz glass goes a long way. Celery juice can also help with motility. (moving the plumbing😉)
- 💧Tip 4 - Keep water available at all times. Using a reuseable stainless steel or glass bottle are both great options. Remember!!! 💡- WASH your bottles every day! You can get sick from not washing your bottles even though it's just water. 🧼
Did you know, when you find yourself thirsty, you're already dehydrated?🥵 Try to stay ahead of it and sip rather than chug water here and there.
*Side note, if you have been diagnosed with POTS be sure to talk to your doctor. 🧂Adding salt daily is essential is staying hydrated. (not table salt, this is special for drinking)

Happy Friday! I am starting to share exercise tutorials/ demos on YouTube. I'm new to it all but figuring it out. If you've worked with me before or are interested in learning about exercise, feel free to subscribe! If you'd like to be my 25th subscriber,🤣 please follow the link below.

www.youtube.com/

Reduce Troublemakers

Did you know you may not see symptoms from a problematic food for 24-48 hours? Constant flares of an upset stomach, gas, or bloating is your body talking. A journal can help you track things like your symptoms, what you ate, and activities. Looking for patterns is helpful when finding food sensitivities. (test for celiac before remove gluten)

Mindful Eating

This may seem simple, but it could be harder to do this than you think. Adding habits such as taking a deep breath, putting your phone down and saying words of gratitude for your meal are all great ways to check in before you eat. I don't know about you, but I'm super bummed when I realize I ate and didn't even enjoy it because I was distracted.

Walk After Eating

Movement can help us digest and utilize available energy. When we get into rest and digest our body is capable of healing and rebuilding. Walks after eating are great for metabolism and even reducing stress when you can reconnect with nature.

These three tips can have powerful impacts to your digestion.

🪻Pre-Register today! Reset & Replenish Online Program is opening soon! The program will be available April 1st. It includes a plethora of resources including:

- 🔑40+ page guide with checklists, worksheets & activities to reduce everyday toxins, support your hormones, and reset and replenish your mind & body.
- 🔥14-day challenge to inspire action & accountability.
- 🥝30+ Nutrient Packed Recipes (separate from guide!)
- 🎟Online Classes and workshops throughout the month of April
Training App includes:
- 🥎Self-Myofascial Release Techniques (aka using a roller)
- 🧈Upper & Lower Body Stretches aimed to reduce muscle tension
- 🧘‍♀️Daily Gentle Warm Up

The 14-Day Challenge kicks off April 21st. Register now, pay later option!
Pre-Register with the link below:

https://forms.gle/PuFJGVYvT81Lmf7E7

Common Reasons for Back Pain & What You Can Try

🔹 Shallow Breathing – Why? Shallow breaths keep the psoas (hip flexor) tight, leading to lower back tension. Try this: Deep belly breathing to help release it.

🔹 Sitting Cross-Legged – Why? This can misalign the hips and pelvis, straining your lower back. Try this: Switch positions often or sit with both feet flat.

🔹 Pelvic Floor Dysfunction – Why? A weak or overly tight pelvic floor affects core stability and back support. Try this: Strengthen and relax these muscles with breathwork and targeted exercises.

🔹 Poor Ankle Mobility – Why? Limited ankle movement forces your lower back to absorb more strain. Try this: Ankle mobility drills to improve movement.

🔹 Narrow Toe Box Shoes – Why? Shoes that squeeze your toes alter posture and gait, stressing your spine. Try this: Wear wider toe box shoes for better alignment.

🔹 Chronically Tight Hips – Why? When hips are tight, your lower back compensates, leading to stiffness. Try this: Stretching and mobility exercises to loosen tight hip muscles.

🔹 Constipation – Why? Bloating and gut pressure can cause lower back discomfort. Try this: Stay hydrated, eat fiber-rich foods, and move daily.

🔹 Exercising Without Mobility Work – Why? Strength training without mobility work leads to imbalances and tightness. Try this: Add stretching, foam rolling, and mobility drills to your routine.

🔹 High Stress & Tension – Why? Stress causes muscle tightness, especially in the back. Try this: Deep breathing, gentle stretching, and relaxation techniques.

22-Day Starter Program - Hawk’s Eye View Can Help! 🦅✨
The Hawk’s Eye View Program helps you release tension, improve mobility, and build strength through guided movement and breathwork.

Leaving the house can be tough during these cold days. Embrace the slowdown of winter & come move with me from the comfort of your home.

What You'll need:
- Yoga mat
- Comfortable clothes
- Quiet space

When:
Sunday morning, January 26th at 8:30am.

About this class:
This week we are focusing on being completely present. This routine is all about the mind and body connection. We'll start off with mindful breathwork, then slowly move gently through the body head to toe. Bringing this powerful practice into your daily life can deepen your connection to self & strengthen your body.

Link for event can be found in The Methods That Matter community under "Events" tab. If you aren't a member yet, all you have to do is join the women's community to access the online class. Link in bio. (both are free)

Did you know I started a free women's online platform? You can use on your desktop or as an app on your phone. Unlike social where you're flooded with many different topics, this is all focused-on health and wellness. The best part is, you log in when you want. I recommend at least 1-2 times a week. There are channels within the platform that allow you to explore content. A few of them include:

- Community Chat - ask questions, share a milestone, and build camaraderie freely and without fear. No trolls here!

- Recipes - featured recipes, always gluten free. I often add how to alter the recipe to make it dairy and/or egg free if needed. You'll also find recipes in my seasonal eBooks, also shared.

- Resources - Check out some of the products I recommend in one spot. From strength training & nutrition to grounding sheets, there are many ways to approach your wellness routine! It starts with having the right tools and foundation.

If you've worked with me, wanted to work with me, or just enjoy learning from me, come along and join! The Community is FREE! Don't forget to check your email for your approval once you submit your request to join. Log in and look around! Welcome :)

https://cqon8soeocfstfrxcwdd.app.clientclub.net/communities/groups/TMTM/home?invite=6769a915155f2e37fe81afa9