Wellness Mastery with Jen Hoyer

Episode 49: Daffodils, Decisions Ahead of Time and the Life You're Quietly BuildingIn this episode, coach Jen Hoyer uses the spring blooming of daffodils she planted in the fall to illustrate how today’s results come from earlier, often forgotten decisions and invisible work. She explains that meaningful change requires enduring the gap between “planting” and “harvesting,” and introduces “decisions ahead of time” as a tool to reduce in-the-moment negotiation and reactive behavior. Jen contrasts a present-focused “teen brain” seeking immediate comfort with a future-focused “adult brain” that plans for long-term outcomes, emphasizing that decision discipline lets the adult brain lead. Drawing on ideas from The Mountain Is You and principles as consistent natural laws, she highlights the “law of the harvest” and offers reflective questions to help listeners plan, build self-trust, and stay consistent during the unseen season.00:51 Daffodils Lesson01:40 Planting And Waiting03:15 Invisible Work Gap04:33 Decide Ahead Of Time06:33 Teen Versus Adult Brain08:18 Planning Beats Willpower09:09 Principles And Harvest11:33 Invisible Season Matters12:08 Practical Reflection Questions13:20 Closing EncouragementWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 48: Priorities and DistractionsIn episode 48 of Wellness Mastery, coach Jen Hoyer shares a vivid dream in which she’s told she has about two months to live, which brings unexpected peace and clarity about what truly matters: being present with her kids, taking meaningful trips, and appreciating her body as a miracle rather than criticizing its size. The dream highlights “great distractions” such as self-criticism, judgment, old hurts, regrets, worries, and expectations, and she describes choosing instead true health of mind, body, and spirit, presence, growth, creativity, connection, and love. She invites listeners to do a two-month thought exercise to identify what to release and what to prioritize now.00:00 Episode Intro00:55 Why Wellness Mastery02:06 A Dream Wake Up03:26 Two Months Clarity06:49 The Great Distractions08:25 Letting Go List09:17 Choosing On Purpose11:30 Two Month Exercise12:35 Live Intentionally14:03 Closing ReflectionsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 47: Breathwork for Nervous System Regulation, Trauma Processing, and Emotional Resilience with Tabatha DeBruynIn episode 47 of Wellness Mastery, host Jen Hoyer interviews Tabatha DeBruyn, a transformational breath master and one of few certified 9D breathwork practitioners in Canada, about how 9D breathwork combines simple breath patterns with music, binaural beats, frequencies, NLP, and somatic practices to regulate the nervous system, release stress, process trauma, and rewire subconscious beliefs. Tabatha shares her background as a teacher, coach, and caregiver for her ill mother, how grief and functional depression led her to 9D, and what participants might experience in a session. They discuss intentions, available journey topics (including letting go, grief, and breaking addiction loops), recommended practice frequency, trauma-informed facilitation, and how to get started through Tabitha’s website, newsletter, and a complimentary call.00:00 Meet Tabitha and 9D01:28 Tabitha Bio02:59 What Is 9D Breathwork04:06 Nine Dimensions Explained07:09 Tabitha Origin Story10:20 First 9D Breakthrough13:11 What a Session Feels Like17:55 Intentions and Journey Types19:49 How Often to Practice23:34 Safety Trust and Screening25:45 Performance and Trauma Informed28:25 Hesitations and Letting Go31:27 Integration After Sessions33:03 How to Work With Tabitha34:03 Final Thoughts and WrapTo get connected to Tabatha, visit these links: Website: https://tabatha.onlineInstagram (nervous system & breathwork focused): https://www.instagram.com/tabcollective?igsh=MTF1eGoyNmFudHJ6OA%3D%3D&utm_source=qrFree resources & email listThree complimentary experiences: 7-minute cinematic introduction to 9D Breathwork, 5-minute nervous system reset, 7-minute guided morning routine https://tabatha.myflodesk.comBook Ordinary to Extraordinary: An Inspired Guide to Living the Life of Your Dreams https://a.co/d/amYg8HDWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 46: The Hidden Cost of “Just Try Harder” In Episode 46 of Wellness Mastery, coach Jen Hoyer uses a skiing story—accidentally ending up on “experts only” runs and hitting a point of physical exhaustion—to illustrate common patterns in health and weight-loss journeys. She explains that willpower is finite and gets depleted when people rely on “white-knuckling” through change, then misinterpret burnout as personal weakness or failure. Jen describes how many people jump from “novice” to “expert” too quickly by making massive, perfection-driven changes to diet and exercise, which often leads to overwhelm, quitting early, and self-criticism. Instead, she emphasizes building capacity—physical, mental, emotional, and skill capacity—through small, repeatable, sustainable actions over time. She reframes weight loss as a skill-building journey (managing urges, regulating emotions, planning, recovering from off-plan moments without judgment, and learning to trust the body) rather than a willpower problem, and shares that she lost 33 pounds in 18 months by building capacity step by step. The episode includes reflection questions for listeners to identify where they’ve relied on willpower, where they’ve taken on “expert terrain” too soon, and what small skill they can build next. 00:00 Episode 46 Kickoff: The Hidden Cost of “Just Try Harder”00:49 Spring Snow in Utah: A New Mountain Adventure02:44 The “Experts Only” Run: When Excitement Turns Intimidating05:11 Legs on Fire: Pushed Past Your Limits07:05 Lesson 1 — Willpower Runs Out (It’s Not a Character Flaw)09:28 Lesson 2 — Don’t Jump from Novice to Expert Overnight11:45 Lesson 3 — Why We Quit Early (and How to Reframe It)12:55 What to Do Instead: Build Physical, Mental & Skill Capacity15:42 Weight Loss Is Skill-Building: Small Steps That Last19:13 Closing Reflections + Invitation to the Wellness Mastery SocietyWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 45: Course Correction, Not Starting OverIn this episode of Wellness Mastery, coach Jen Hoyer challenges the all-or-nothing mindset in health and weight loss journeys. Using Stephen Covey’s airplane analogy, Jen explains that being off course is part of the process, not a sign of failure. She emphasizes the importance of transforming one’s internal environment—thoughts, beliefs, and emotions—and aligning with personal values rather than chasing numbers on a scale. The episode encourages listeners to make small, intentional course corrections and focus on becoming the person they aspire to be, highlighting that wellness is built through consistent effort and self-compassion.00:50 Common Weight Loss Mindsets02:30 The Airplane Analogy04:27 Redefining Success in Health06:56 Anchoring in Identity09:26 Practical Course Corrections14:27 Reflect and ReframeWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 44: From Autopilot to AgencyIn this episode of Wellness Mastery, Coach Jen Hoyer challenges listeners to rethink their health and wellness beliefs, focusing on the crucial role of one's internal environment—thoughts, beliefs, and emotions. Jen discusses the theme of 'Becoming by Choice' versus 'Living by Default,' emphasizing the power of intentional living to achieve lasting wellness. Through personal anecdotes and client stories, she explains how to shift from autopilot to agency, confronting self-sabotage and building capacity for conscious choices. The episode concludes with actionable journaling prompts for further support and growth.00:24 Understanding Your Internal Environment00:51 Overcoming Self-Doubt and Self-Sabotage02:31 Living by Choice, Not by Default05:33 The Role of Capacity in Wellness08:22 The Teen Brain vs. The Adult Brain10:55 Practical Steps to Take Control16:26 Final Thoughts and EncouragementWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Wpisode 43: Overcoming Self-Sabotage: Understanding the Upper Limit ProblemIn this episode of Wellness Mastery, coach Jen Hoyer delves into the concept of self-sabotage and the upper limit problem, a term coined by Dr. Gay Hendricks in his book 'The Big Leap'. Jen explains how our internal set points for success, happiness, and health often pull us back into old, familiar habits just as we're starting to make progress. She discusses the psychological and physiological aspects of this phenomenon, drawing parallels with weight set points and dopamine levels. Jen shares personal experiences and offers actionable steps to identify and change limiting beliefs, helping listeners to move past these internal barriers and achieve lasting wellness.00:00 Introduction to Self-Sabotage and the Upper Limit Problem00:51 Understanding the Upper Limit Problem03:31 Real-Life Examples of the Upper Limit Problem04:47 The Science Behind the Upper Limit Problem06:39 Personal Journey and Overcoming the Upper Limit Problem10:07 Steps to Change Your Beliefs and Identity13:45 Connecting with Your Future Self17:05 Conclusion and Book RecommendationWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 42 - Detours, Disruptions, and Doing Your BestEmbracing Life's Detours: Navigating Wellness Amidst DisruptionsIn this episode of Wellness Mastery, coach Jen Hoyer explores how to maintain your wellness journey despite life's inevitable disruptions. Emphasizing the importance of our internal environment—our thoughts, beliefs, and emotions—Jen shares her personal experiences, including the joyous yet challenging arrival of her new puppy, Sprocket. The episode highlights practical strategies to stay on track, such as focusing on controllable aspects, remembering that disruptions are temporary, finding joy in change, and adapting without obsessing over the past. Jen encourages listeners to approach life's detours with flexibility and resilience, underscoring the message that health is a continuous, imperfect journey.00:50 New Year, New Challenges01:28 Life's Unexpected Disruptions03:30 Meet Sprocket: The New Family Member07:18 The Importance of Exercise11:59 Adapting to Life's Changes16:30 Conclusion and Final ThoughtsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 41 - Every Behavior Comes From a NeedIn this episode, coach Jen Hoyer explores how unmet needs shape our behaviors and hinder our wellness goals. Drawing from personal experiences and Brene Brown's teachings, Jen highlights the power of bringing hidden struggles into the light and addressing them with compassion rather than judgment. She provides practical reflections and strategies for uncovering these needs and transforming behaviors for lasting wellness. The episode emphasizes the importance of creating a safe environment for honest conversations both with ourselves and others.00:50 The Moment Before Truth01:51 Understanding What Gets in the Way03:05 Personal Crisis and Hidden Struggles04:17 The Power of Sharing and Safe Spaces06:49 Discipline vs. Understanding08:08 Identifying Unmet Needs12:40 Reflection Questions for Self-Discovery14:42 Practical Steps for Transformation17:24 The Role of Self-CompassionWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 40: Your 50/50 HolidayIn episode 40 of Wellness Mastery, Coach Jen Hoyer challenges conventional wisdom on positivity and happiness, particularly during the holiday season. Jen emphasizes the importance of acknowledging and processing all emotions, comparing emotional experiences to ever-changing weather. Highlighting emotional resilience, she instructs listeners to embrace both positive and negative emotions fully. Through methods like 'name it to claim it' and body scanning, Jen guides listeners on how to process and metabolize their emotions, advocating for a balanced, mindful approach to emotional health. This episode is a heartfelt invitation to embrace the 50/50 nature of life, offering practical advice for managing holiday stress and building lasting emotional resilience.00:49 Navigating Holiday Emotions02:57 The 50/50 Life Concept04:51 Emotional Resilience and Processing11:45 Practical Steps to Process Emotions18:34 Conclusion and InvitationWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 39: Why Knowing What to Do Isn't Always EnoughIn episode 39 of Wellness Mastery, coach Jen Hoyer explores why simply knowing what to do isn't enough to achieve lasting health and wellness. Jen discusses the importance of addressing the internal environment—thoughts, beliefs, and emotions—that significantly influence actions and behaviors. She shares personal stories, including her own struggles with weight and identity, and a conversation with a retired surgeon who faced similar frustrations with his patients. Jen identifies three signs that deeper work is needed for lasting change: feelings of worthlessness, avoiding emotions, and a lack of understanding about oneself. She advocates for compassion, vulnerability, and tools to address root causes, emphasizing that weight and health struggles are not a reflection of one's worth. The episode offers hope and encouragement for those seeking to transform their wellness journey from the inside out.00:00 Introduction to Episode 3900:26 The Importance of Internal Environment00:54 A Conversation with a Surgeon04:05 Personal Journey and Identity09:21 Signs You Need Deeper Work16:16 Awareness, Acceptance, and Hope18:48 ConclusionWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 38: Small Experiments Trump StrategyIn this episode, Coach Jen discusses the importance of small experiments over perfect strategies for achieving lasting wellness. Instead of rigid strategies, embracing small, reversible experiments can drive meaningful progress. She shares practical tips on nutrition, exercise, hydration, and mental health, advocating for curiosity and a curiosity approach to failure. Tune in to learn how experimenting can lead to a sustainable and personalized health journey.00:51 The Problem with Perfect Planning02:13 Small Experiments, Big Impact03:56 Embracing Failure as a Teacher06:46 Identifying and Solving Concrete Problems16:08 Practical Experiments for a Healthier Life21:02 Conclusion and Invitation to ExperimentWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 37: It's All Made Up AnywayIn this episode Coach Jen Hoyer explores the profound impact of internal narratives on our health and wellness journeys. She shares a personal story about a day that didn't go as planned and how she transformed her stress by acknowledging that much of what we stress about is simply 'made up.' By rewriting the internal stories we tell ourselves, we can master lasting wellness. The episode offers practical steps to become aware of and shift these narratives, grounding techniques to stay present, the importance of self-compassion, and how to create empowering stories that align with our real lives and goals. Jen highlights the power of accepting reality and the role of mindset in achieving wellness, urging listeners to practice self-compassion and flexibility in their health and wellness journeys.01:15 A Personal Story: The Should Storm04:25 Transforming Your Internal Landscape08:47 Four Ways to Lean Into Reality15:38 Creating a New Story for Your Health Journey19:05 Conclusion and Next StepsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 36: The Mental Weight Trap - Reclaiming Your Time and EnergyIn this episode Coach Jen Hoyer discusses the mental weight trap - how our thoughts, emotions, and beliefs about weight and food drain our energy and focus. Jen introduces a simple exercise to track and reduce these disempowering thoughts, thereby reclaiming valuable mental space. She shares practical strategies to shift focus from food obsession and body shame to more productive and fulfilling activities. With anecdotes and real-life examples, Jen encourages listeners to start making changes now, despite busy schedules or upcoming holidays, for a healthier and more balanced life. Learn about the benefits of commitment, self-compassion, and seeking help in your wellness journey.00:00 Introduction to the Mental Weight Trap00:53 The Mental Burden of Health and Weight03:03 The Tick Mark Exercise05:15 Disempowering Emotions and Their Impact07:46 Commitment and the Best Time to Start12:10 Five Ways to Shift Your Focus17:36 Conclusion and Next StepsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 35: Hard Doesn't Have to Mean BadIn Episode 35 of Wellness Mastery, Jen Hoyer delves into the concept that 'hard doesn't have to mean bad.' Using a personal story about a challenging hike, Jen explores how changing our mindset towards life's difficulties can lead to profound personal growth. She outlines five key mindset shifts aimed at transforming our perceptions of hard situations, such as viewing challenges as opportunities for experience and strength-building. Jen emphasizes that our attitude towards difficulties can significantly alter our experiences and encourages listeners to approach life's challenges with determination, curiosity, and an empowering outlook.00:50 A Story About a Challenging Hike05:32 The Importance of Mindset Shifts07:46 Five Mindset Shifts to Embrace Challenges14:46 Applying Mindset Shifts to Life16:38 Conclusion and EncouragementWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 34: From Impulse to Pride In this episode Coach Jen Hoyer challenges listeners to rethink their approach to health and wellness by focusing on embracing self-mastery and intrinsic rewards for lasting wellness. Jen shares a personal story about a girls' day out that turned into a valuable lesson on the importance of intrinsic rewards over external rewards. She provides practical strategies for building internal motivation and celebrating wins, fostering a sense of pride and accomplishment that fuels long-term self-mastery. Whether it's through self-acknowledgment, journaling, or visualization exercises, this episode emphasizes the transformative power of internal satisfaction for sustained wellness. 00:49 A Fall Day in Utah01:51 The Shopping Epiphany04:21 The Joy of Internal Rewards10:00 Building Intrinsic Motivation10:14 Practical Tips for Self-Celebration12:01 Visualizing Your Future Self17:28 Conclusion and Final ThoughtsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 33 – You Don’t Need FixingIn this episode, Jen Hoyer challenges the belief that we need to “fix” ourselves. Through a personal story about a dentist visit and her own journey with self-acceptance, Jen explores how our unique traits connect us to our heritage and make us who we are. She discusses the cultural pressures to conform to ever-changing beauty standards and offers practical advice for embracing our individuality.[0:50] Story from the Dentist’s ChairJen shares a personal story about a dentist offering to “fix” her teeth, which leads to a reflection on self-acceptance.[2:25] Family Heritage and Embracing UniquenessJen discovers her gap teeth are a family trait, not a flaw, and learns to embrace her uniqueness.[4:48] The Trap of Comparison and Changing Beauty StandardsDiscussion on how beauty standards have shifted over the decades and the dangers of comparing ourselves to others or to media images.[7:27] Lessons from C.S. Lewis and Cultural PressuresJen references “The Screwtape Letters” to highlight how culture manipulates our perceptions of beauty and worth.[10:45] The Power of Embracing Your BodyJen shares practical truths:We’re not all meant to look alike ([11:20])Your body is designed for function, not perfection ([11:52])Comparison is the thief of joy ([13:12])Fixing isn’t the answer—appreciation is ([14:29])Your worth is not tied to your looks ([15:23])[16:29] The Path to Self-Love and True WellnessJen explains how embracing and appreciating your body leads to better self-care and real health, not just chasing numbers or appearances.[18:56] Final Thoughts: You Don’t Need FixingA reminder that you are not broken, and your unique traits are part of your story. Jen encourages listeners to list and appreciate their own unique features.Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 32 - Interview with Jillian Reilly, author of The Ten PermissionsIn this episode, Jen Hoyer sits down with Jillian Reilly, author of "The Ten Permissions," to explore how giving ourselves permission can transform our lives at any age. Jillian shares her journey from the Midwest to South Africa, the inspiration behind her book, and how the concept of permission applies not only to young adults but also to women in midlife. Together, they discuss agency, embracing change, the importance of play and joy, and how to support the next generation in finding their own paths. This conversation is a heartfelt invitation to challenge old stories, reclaim your desires, and step into a life of greater agency and fulfillment.Timestamped Outline0:00 – Introduction: Jen Hoyer welcomes listeners and sets the intention for the episode.0:45 – Jen introduces Jillian Reilly and "The Ten Permissions," highlighting its relevance for all ages.1:57 – Jillian joins the conversation; Jen shares her admiration for the book and Jillian’s journey.3:09 – Jillian describes her background, leaving the Midwest for South Africa, and the origins of her "permissions" philosophy.5:36 – Discussion of societal expectations, the "template" for life, and breaking away from it.7:12 – The concept of "renovation" in midlife and unraveling old stories.8:53 – Agency, discomfort, and experimenting with life choices for all generations.11:15 – Navigating transitions as both a parent and an individual; evolving identity.13:10 – The importance of willfulness and reclaiming personal desires.15:00 – How caretaking skills translate into valuable life and work skills.18:42 – Shifting from achievement to authority and internal rewards.21:14 – Emotional resilience, body awareness, and distinguishing discomfort from danger.24:19 – The role of leisure, play, and joy in transformation.26:56 – Building community and supporting each other through transitions.31:01 – How to help the next generation step into agency and permission.49:21 – Where to find Jillian’s book and building a supportive community.53:41 – Episode wrap-up and final call to action.To learn more about Jillian Reilly and her work, connect with her on LinkedIn, and visit her website at tenpermissions.com You can also pre-order her book, "The Ten Permissions," on Amazon. Don’t miss the chance to dive deeper into her message of agency, self-permission, and transformation!Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 31: When Putting Yourself Last Catches UpIn this episode, Jen Hoyer explores the all-too-common experience of women putting themselves last while caring for others, and the impact this has on health and happiness. She shares personal stories—including the “coconut cream pie” anecdote—discusses the importance of boundaries, and offers practical strategies for finding balance between self-care and caring for others.Timestamps & Key Topics:[0:00] IntroductionJen introduces the episode and the theme of putting yourself last.[0:51] The Common StoryJen shares how often women come to her feeling overwhelmed from years of self-neglect.[1:38] Why Women Do ThisExploring the caregiving instinct and how it’s ingrained in women.[2:24] The Cost of Caring for OthersWhen the strength of caring for others starts to cost us.[2:42] Men vs. Women: A StoryA story illustrating the difference in how men and women approach decisions and responsibilities.[4:56] Strengths Overused Become WeaknessesHow selflessness can become a weakness if overused.[5:25] People Pleasing PatternsJen reflects on her own journey with people pleasing and boundary setting.[6:13] The Coconut Cream Pie StoryA personal anecdote about saying yes to please others, even when it’s not true to yourself.[7:13] The Pendulum SwingHow we sometimes overcorrect and become too rigid with boundaries.[8:15] Honoring Two TruthsBalancing the desire to help others with the need to care for yourself.[9:04] The Yoga of BalanceUsing yoga as a metaphor for the constant adjustments needed to maintain balance.[10:03] Why Your Reason MattersThe energy behind your actions—obligation vs. love—changes everything.[10:26] Emotions as CluesHow emotions like resentment, overwhelm, and guilt signal when you’re out of balance.[12:06] Five Strategies for BalanceJen shares five actionable steps for regaining balance:Listen to your emotionsUnderstand your “why”Have hard conversationsDelete, delegate, or delayKeep readjusting and stay authentic[19:52] Midlife and Redefining BalanceHow needs and balance shift over time, especially in midlife.[20:45] Prioritizing Your HealthWhy your health matters for your joy, relationships, and future.[21:14] The Coconut Cream Pie ReflectionJen asks listeners to reflect on their own “coconut cream pie” moments—times they said yes when they meant no.[22:24] Final ThoughtsEncouragement to keep adjusting and protecting your own space.Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 30: Craving Food or Avoiding Feeling?In this episode, Jen explores the difference between craving food and avoiding feelings, sharing a deeply personal story about emotional regulation and the urge to numb pain with food. She discusses the concepts of "clean pain" vs. "dirty pain," and provides practical steps for processing emotions in a healthy way.Timestamps & Key Topics:[0:00] IntroductionJen welcomes listeners and introduces the episode’s theme.[0:50] Personal Story: Emotional ChallengeJen shares a recent, personal experience with emotional pain and the urge to numb.[2:55] Clean Pain vs. Dirty PainExplanation of the difference between clean pain (natural emotions) and dirty pain (suffering from resisting emotions).[4:30] Nervous System ResponsesDiscussion of fight, flight, freeze, and fawn responses to emotional stress.[5:45] The Power of Empathetic WitnessHow being witnessed in pain can help process emotions.[7:00] Actionable Steps for Emotional Regulation:[7:56] Notice the Urge: Pause and recognize the desire to numb or escape.[8:20] Name the Emotion: Identify and label what you’re truly feeling.[9:00] Ask: Clean or Dirty Pain? Determine if you’re experiencing natural pain or adding suffering by resisting it.[10:33] Complete the Stress Cycle: Allow emotions to move through your body (crying, movement, deep breathing, etc.).[13:26] Find an Empathetic Witness: Share your feelings with someone who can listen without trying to fix or judge.[14:40] Practice Self-Compassion: If you do numb, reflect with kindness and try again—no guilt or shame.[18:20] Closing ThoughtsJen reminds listeners that feeling emotions is part of being human, and that every moment is a new opportunity to practice self-kindness and emotional resilience.[18:24] Invitation to Wellness Mastery SocietyJen invites listeners to join her virtual coaching program for deeper support.Want to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 29Comfort Breaks, Not Exit RampsIn this episode of Wellness Mastery, coach Jen Hoyer discusses the importance of mindset in achieving lasting wellness. She recounts an anecdotal mountain hike that was more challenging than expected due to lack of preparation, which mirrors common hurdles in health and wellness journeys. Jen emphasizes how sneaky thoughts of quitting can sabotage progress and offers strategies to shift focus and reset expectations. She advocates for taking 'comfort breaks' rather than quitting, fueling both mind and body, and understanding the realistic journey of health improvement. The episode encourages listeners to replace self-sabotage thoughts with empowering ones and to take one step at a time towards their wellness goals.00:54 A Story of a Mountain Hike05:03 Mindset Shifts in Health Journeys07:40 Overcoming Sneaky Thoughts10:46 Setting Realistic Expectations14:39 The Power of Comfort Breaks18:57 Final Thoughts and EncouragementWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 28: Invisible Work, Lasting ChangeIn this episode of Wellness Mastery, host Jen Hoyer explores the concept of 'Invisible Work,' emphasizing the importance of nurturing one's internal environment for enduring wellness. Through a heartfelt story about growing grass in her new home, she draws parallels between physical and personal growth, highlighting the need for patience, continuous effort, and internal transformations. Jen underscores the significance of recognizing small victories and recording internal progress to sustain motivation. She encourages listeners to share their journey with loved ones and embrace patience as a vital element of growth. 00:50 A Story About Growth03:38 The Grass Metaphor for Personal Growth06:06 Recognizing and Celebrating Small Wins15:12 The Importance of Patience17:15 Final ThoughtsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 27: The Battle Between Knowing and DoingIn this episode of Wellness Mastery, coach Jen Hoyer explores the critical distinction between 'easy change' and 'hard change' in the journey to achieving lasting wellness. Easy changes are logical, trackable, and fit well into checklists, such as meal plans and exercise routines. However, hard changes delve deeper into the subconscious patterns formed by emotions and repetitive experiences, often from childhood. By understanding and addressing these deeper issues, listeners can more effectively transform their habits and behaviors by using the tools for the right kind of change. Jen discusses tools like coaching, therapy, journaling, and nervous system regulation to facilitate this transformation, emphasizing that real change happens through a series of small, intentional shifts. The episode encourages listeners to approach hard change with curiosity and compassion rather than shame and control, and to embrace the process of grieving old habits while making empowered choices for their future health.01:45 Understanding Easy Change03:28 Diving into Hard Change08:05 Tools for Subconscious Transformation09:51 Embracing the Journey of Hard Change14:49 Making Choices and Trade-offsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 26: When Will I Get There? In this episode of Wellness Mastery, Coach Jen Hoyer addresses the common question, 'When will I get there?' and discusses the illusion of a finish line in personal growth. She emphasizes the importance of internal transformation—focusing on thoughts, beliefs, and emotions—to achieve lasting physical wellness. Jen talks about the 'S-Curve of Learning' and references from Brene Brown. Jen highlights the significance of continuous growth, self-mastery, and embracing discomfort. She encourages listeners to focus on ongoing development rather than seeking a final destination and shares actionable mindset shifts to help maintain momentum on their wellness journey.00:00 Introduction to Episode 2600:49 The Journey to Wellness Mastery01:02 Understanding the Concept of 'There'05:20 The S-Curve of Learning09:56 Mindset Shifts for Lasting Growth15:19 Embracing Discomfort and Continuous Growth18:13 Final Thoughts and EncouragementWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 25: Who do you think you are?In this episode of Wellness Mastery, Jen Hoyer discusses the importance of aligning personal identity with health goals to achieve sustainable transformation. Jen highlights common challenges like losing motivation during vacations, weekends, or busy periods, and emphasizes that the true key to change is not in habits or discipline alone but in reshaping one's identity. Drawing insights from James Clear's 'Atomic Habits,' she advises focusing on who you wish to become, rather than solely on specific goals. Jen shares her own list of values and characteristics that guide her decisions and encourages listeners to create their own lists to embody these traits in all aspects of life, especially during challenging times. By redefining personal beliefs and values, listeners can build a strong foundation for lasting health and well-being.00:00 Introduction and Episode Overview00:54 Common Struggles with Habits02:12 The Power of Identity in Transformation03:37 Building a New Identity05:42 Defining Your Values and Characteristics09:11 Applying Your Identity in Challenging Situations11:57 Overcoming Old Identities14:43 Final Thoughts and EncouragementWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 24 - Trying to Escape or TransformIn this episode of Wellness Mastery, coach Jen Hoyer explores the deeper reasons behind the rush for quick weight loss and the importance of foundational change. Using a metaphor of reconstructing a century-old building, she highlights the necessity of addressing internal beliefs, emotional patterns, and thoughts. Jen stresses that true transformation and lasting wellness come from unearthing and rebuilding our mindsets, not from quick fixes. She emphasizes patience, self-compassion, and doing the deep internal work needed to create lasting health and peace. Tune in to start building a stronger, more resilient foundation for your wellness journey.00:50 The Rush to Lose Weight01:24 The Foundation Metaphor03:04 Understanding Deep-Seated Beliefs06:04 The Culture of Impatience08:35 The Importance of Patience in Healing10:55 Reflective Questions for True Transformation14:07 Building a Strong FoundationWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 23 - 3 Tools That Make Weight Loss Finally ClickIn episode 23 of Wellness Mastery, host and certified health coach Jen Hoyer shares three powerful tools that can transform your weight loss and health journey by focusing on understanding your body, managing thoughts, and building emotional resilience. Jen emphasizes the importance of nurturing the internal environment—our thoughts, beliefs, and emotions—for successful and sustainable wellness. She uses relatable metaphors to illustrate how the right tools can make the process smoother, more efficient, and enjoyable. 00:51 A Funny Story with a Lesson02:21 The Importance of Having the Right Tools04:28 Three Key Tools for Weight Loss and Health04:46 Tool 1: Understanding Your Amazing Body07:18 Tool 2: Thought Management09:54 Tool 3: Emotional Resilience11:22 Fun Metaphors for Better Tools13:42 Conclusion and Final ThoughtsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 22: From Drill Sergeant to Self-CompassionIn Episode 22 of Wellness Mastery, coach Jen Hoyer discusses the powerful yet often overlooked concept of self-compassion in the context of long-term health and weight loss. Contrasting the common 'drill sergeant' mentality, Jen explains how harsh self-criticism and perfectionism can lead to self-sabotage and stress. By embracing self-compassion, you can create a more sustainable and enjoyable journey towards your health goals. The episode highlights the elements of self-compassion, including self-kindness, common humanity, and mindfulness, offering practical strategies for implementing these principles into one's life. Jen also shares her personal struggles with perfectionism and offers hopeful advice for treating oneself with the same empathy typically reserved for friends.00:49 The Importance of Self-Compassion01:15 The Drill Sergeant Mentality03:39 Perfectionism: A Hidden Prison07:35 Embracing Self-Compassion15:41 Practical Self-Compassion Tips21:49 The Benefits of Self-CompassionWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 21: Misaligned ExpectationsIn Episode 21 of Wellness Mastery, Coach Jen Hoyer explores the concept of misaligned expectations and how they can undermine health and wellness journeys. Jen discusses the impact of internal beliefs, thoughts, and emotions on achieving health goals. She shares personal experiences and provides five powerful mindset shifts to align expectations with reality, focusing on sustainable progress rather than fast, linear results. Listeners are guided to replace misaligned expectations with curiosity, process-oriented focus, and compassion.00:49 Understanding Misaligned Expectations04:31 Jen's Personal Weight Loss Journey06:00 Common Misaligned Expectations07:44 Shifting Your Mindset for Success12:52 Asking Better Questions14:30 Final Thoughts and EncouragementWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 20: Mastering Nights and WeekendsIn Episode 20 of Wellness Mastery, health coach Jen Hoyer discusses the common struggles faced during nights and weekends when it comes to maintaining healthy habits. She explores why people often lose control during these times, despite starting the week strong, and provides actionable strategies to overcome this cycle. Key topics include understanding the role of willpower, avoiding deprivation, slowing down during meals, treating health habits as non-negotiables, and managing emotional eating. 00:49 The Weekend Struggle: Why We Lose Control05:43 Common Mistakes in Managing Health15:48 Strategies to Overcome Challenges26:07 Conclusion and Final ThoughtsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 19: Self-Worth and Weight LossIn this episode Coach Jen explores the crucial role of self-worth in achieving lasting health and weight loss. Jen challenges common misconceptions about self-worth tied to achievements or external validation, and emphasizes the importance of internal beliefs, thoughts, and emotions in shaping behaviors. Through personal anecdotes, analogies, and a compassionate approach, she guides listeners in redefining self-worth as inherent value and ferocious self acceptance. Jen also offers practical advice for cultivating self-worth.00:49 Understanding Self Worth02:22 The Foundation of Health04:43 Redefining Self Worth05:41 The Importance of Self Acceptance17:21 Practical Steps to Increase Self Worth23:39 Final Thoughts and InvitationWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 18: The Power of Focus In episode 18 of Wellness Mastery, coach Jen Hoyer explores the critical role of focus in achieving health and wellness goals. She shares a personal story about overcoming fear and maintaining focus while cleaning a second story window. Jen emphasizes how our internal environment—our thoughts, beliefs, and emotions—shape our actions and influence our ability to achieve lasting wellness. She illustrates how focusing on what we want, rather than what we fear or want to avoid, can affect our exercise, diet, and overall health journey. The episode also provides practical steps to shift focus, including awareness, visualization, self-talk, and taking small, consistent steps. Jen concludes by inviting listeners to her free workshop on overcoming weight struggles - the four secrets to lasting success.00:49 The Ladder Story: Overcoming Fear03:51 The Power of Focus06:00 Common Mistakes in Health Journeys08:23 Shifting Focus for Success12:40 The Impact of Fear on Health14:47 Training Your Brain for Positive Focus19:05 Conclusion and Final ThoughtsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 17 - Never Let Your Past Dictate Your Future: Mastering a Future-Focused MindsetIn Episode 17 of Wellness Mastery, host and certified coach Jen Hoyer emphasizes the importance of not letting past experiences dictate your future. Exploring the concepts from Dr. Daniel Kahneman's System 1 (the impulsive, reactive 'teenage brain') and System 2 (the deliberate, thoughtful 'adult brain'), Jen illustrates how our automatic responses often hinder personal growth. She offers practical steps to foster a future-focused mindset, such as envisioning 'future you,' speaking in present tense, and practicing self-compassion. This episode is a foundational guide to breaking free from past limitations and designing a life full of health, joy, and purpose. Jen also introduces her Brain Boss to Weight Loss program, which further helps individuals shift from past-based thinking to a future-focused approach.00:55 The Danger of Letting Your Past Inform Your Future02:23 Understanding System One and System Two04:30 Teenage Brain vs. Adult Brain08:39 Practical Steps to Shift Your Mindset11:06 Visualizing Your Future Self13:28 The Power of Future-Focused Thinking16:06 Conclusion and Next StepsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 16: Breaking the Start-Stop Cycle: The True Way to ConsistencyIn Episode 16 of 'Wellness Mastery', coach Jen Hoyer addresses the common cycle of short-term health and weight loss goals driven by upcoming events and how this mindset often leads to inconsistency and failure. She emphasizes the importance of transforming internal environments—thoughts, beliefs, and emotions—to sustain long-term wellness. Jen shares her own experiences with quick-fix diets and the realization that true change stems from a lifestyle that promotes lasting health. She offers practical advice including building a sustainable eating style, viewing exercise as an investment, and developing mental and emotional resilience. This episode is a comprehensive guide to breaking the cycle of temporary fixes and embracing a consistent and healthy approach to wellness.00:00 Introduction to Episode 16: Breaking the Start-Stop Cycle00:51 The Motivation Trap: Short-Term Goals and Their Pitfalls08:02 Building a Sustainable Eating Style for Life11:59 Rethinking Exercise: An Investment in Your Future16:45 Addressing Hidden Factors for Long-Term Health19:43 Conclusion and Final ThoughtsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 15 - A Seven-Step Journey to Goal Success Inspired by KidsThis episode explores a unique approach to achieving health goals inspired by the developmental stages of children. Jen emphasizes the importance of transforming internal beliefs and emotions as a foundation for lasting wellness. She discusses the emotional high from setting New Year's resolutions and why they often fail, advocating instead for a kid-like curiosity and steady, small steps in goal setting. Jen outlines seven stages, from exploring like a baby to pursuing excellence like a professional, each offering insights into building sustainable and enjoyable wellness habits. The episode encourages listeners to approach their health journey with grace, curiosity, and patience, making consistent progress through small, deliberate actions.01:05 The New Year's Resolution High03:24 The Trap of Instant Gratification06:41 A New Approach: Goals Like a Child09:53 Step 1: Explore Like a Baby11:39 Step 2: Focus on Fundamentals Like a Toddler13:22 Step 3: Build on Basics Like an Elementary Kid15:29 Step 4: Embrace Growth Like a Middle Schooler18:18 Step 5: Define Your Path Like a High Schooler19:41 Step 6: Conquer Like a College Student20:37 Step 7: Pursue Excellence Like a ProfessionalWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 14: Choose Your Discomfort WiselyIn Episode 14 of the Wellness Mastery podcast, coach Jen Hoyer discusses the importance of choosing the right kind of discomfort to achieve lasting wellness. She emphasizes that internal environments, such as thoughts, beliefs, and emotions, significantly impact health and wellness. Jen explains that while comfort can lead to stagnation and dissatisfaction, embracing productive discomfort can foster growth and transformation. She shares insights from books like 'Antifragile' and 'The Comfort Crisis' and provides practical tools for making discomfort work in your favor. The episode encourages listeners to make conscious choices that align with their wellness goals and highlights the necessity of starting small, managing thoughts around discomfort, and pre-planning decisions to avoid making easier, less productive choices in the moment.00:00 Introduction to Episode 1400:49 The Pursuit of Comfort vs. Discomfort01:59 Understanding the Deeper Cravings02:42 The Role of Old Beliefs and Patterns04:16 The Cost of Avoiding Discomfort04:43 Books That Cement These Ideas07:11 Choosing Your Discomfort Wisely08:27 Productive vs. Unproductive Discomfort12:37 Tools to Embrace Productive Discomfort16:06 Examples of Choosing Discomfort17:05 Final Thoughts and EncouragementWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 13: 3 Ways to Make Failure Work in Weight Loss—and 1 Watch OutIn Episode 13 of Wellness Mastery, host Jen Hoyer shares three transformative approaches to turn failures into fuel for success in your weight loss journey, plus one crucial watch out. Drawing inspiration from a personal story about her daughter's rejection letter, Jen emphasizes the importance of shifting perspectives, uncovering underlying lessons, and sharing experiences to overcome shame. She also explains how not to let failure define your identity and highlights the ongoing nature of personal growth. This episode is a motivational guide for anyone facing challenges in their health and wellness journey.00:51 A Personal Story of Rejection02:45 The Role of Failure in Success08:07 Three Ways to Use Failure in Your Weight Loss Journey17:21 The Importance of Community and Sharing22:52 Final Thoughts and InvitationWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 12 of Wellness Mastery with Jen Hoyer: Stop Overcomplicating Weight LossIn episode 12 of the Wellness Mastery podcast, Coach Jen Hoyer addresses the common pitfall of over-complicating weight loss. She emphasizes the importance of simplifying actions and focusing on internal factors such as thoughts, beliefs, and emotions. Jen shares personal anecdotes to illustrate how scaling back and focusing on a few critical, manageable habits can make a significant difference in achieving sustainable weight loss. The episode encourages listeners to identify their bare minimums, break away from the 'shoulds' influenced by social media, and create practical plans for challenging days. Ultimately, the message is clear: simplicity and consistency are key to lasting wellness.00:50 The Overwhelming List of Weight Loss Tasks03:41 The Importance of Simplifying Your Approach06:05 Personal Story: Lessons from the Farm09:37 Finding Your Bare Minimums10:39 Breaking Up with the 'Shoulds'12:30 Planning for Your Hardest Days14:33 Final Thoughts and InvitationWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 11: The 2 Components You Need For Successful Weight LossIn episode 11 of Wellness Mastery, Coach Jen Hoyer delves into the intertwined roles of physical actions and mental work essential for achieving successful weight loss and long-term health. She highlights how thoughts, beliefs, and emotions shape actions and underlines the need to address mental hurdles such as resistance and self-doubt. The discussion emphasizes the importance of becoming aware of automatic thinking patterns, transforming self-talk, and the profound influence of language on behaviors. Practical advice is provided to overcome mental blocks, with an invitation to join the Wellness Mastery Society for further support in the journey to holistic wellness.00:50 Identifying Common Weight Loss Struggles03:04 The Two Vital Components of a Health Journey04:43 The Importance of Mental Work08:04 Awareness: The First Step to Change09:02 Autopilot Thinking and Everyday Habits09:59 Challenging False Beliefs11:29 Observing Self-Talk14:37 The Power of Language16:08 Integrating the Mental and Physical in your Health JourneyWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 10: The Greatest Lie We Tell Ourselves in Weight LossIn episode 10 of Wellness Mastery, Coach Jen Hoyer shatters the biggest myth in weight loss: the belief that all problems are solved once the weight is lost, and we just go back living like we did before the weight loss journey. She delves into the crucial role of our internal environment, including thoughts, beliefs, and emotions, in shaping health behaviors. Using real-world examples from TV shows like The Biggest Loser, lottery winners, and home makeover recipients, Jen underscores the importance of building sustainable habits over relying on willpower or quick fixes. The episode emphasizes embracing the weight loss journey, facing challenges head-on, and celebrating every small victory to achieve true, lasting wellness. 00:50 The Greatest Lie in Weight Loss01:46 The Reality of Future Expectations03:31 The Influence of Media and Culture04:42 Examples of Misguided Mindsets08:57 Personal Journey and Lessons Learned10:15 Embracing Challenges for Growth11:19 Debunking the Weight Loss Myth12:16 Visualizing and Living Your Goal13:03 Embracing the Process13:56 Confronting Triggers and Building Strength15:48 Celebrating Progress and Mental Muscles17:33 The Magic of the JourneyWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 9 - 5 Things That Could Derail Your Weight Loss During The HolidaysIn this episode of Wellness Mastery, Coach Jen Hoyer explores five crucial factors that can impede your weight loss journey during the holiday season. She emphasizes the impact of the internal environment, such as thoughts and beliefs, on achieving health goals. Key points discussed include overcoming FOMO and scarcity mindsets, shifting beliefs about self-control around food, maintaining health priorities during holidays, finding balance amidst holiday stress, and managing emotional eating. Coach Jen provides strategies for developing a 'sufficiency mindset' and emotional resilience to help listeners navigate these challenges, ensuring they maintain control over their wellness journey despite the festive season's demands. 00:00 Introduction to Wellness Mastery01:03 Navigating Holiday Stress and Temptations04:35 Understanding FOMO and Scarcity Mindset08:31 Challenging Beliefs About Self-Control10:48 Maintaining Health Goals During Holidays13:20 Balancing Life and Holiday Commitments15:24 Emotional Overload and Eating20:51 Recap and Final ThoughtsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 8: The Hidden Drama in Your Mind Halting Your ProgressIn this episode of Wellness Mastery, Coach Jen Hoyer delves into the often overlooked internal factors that hinder health progress. She explains how hidden negative thought loops shape our perceptions, actions, and overall reality. By understanding and transforming these internal narratives, listeners can achieve lasting wellness. Jen discusses the formation of these thought loops, their impact on our lives, and effective strategies to disrupt them, including the importance of identifying and challenging automatic negative thoughts. Listeners are encouraged to become aware of their internal dramas and start reshaping their perspectives for a more positive and empowered life.00:51 Uncovering Hidden Negative Loops02:04 The Power of Interpretation05:21 Personal Stories and Examples07:06 Breaking Free from Negative Loops18:02 Awareness and Thought ManagementWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 7 - Why 'I Don’t Know' Keeps You Stuck and How to Break FreeIn episode seven of Wellness Mastery, health coach Jen Hoyer delves into the concept of being stuck in indecision, a common barrier to achieving health and wellness goals. Jen discusses how our internal environment—comprising our thoughts, beliefs, and emotions—shapes our actions and behaviors, and why discomfort in decision-making often keeps us stuck. The episode offers practical strategies to break free from this paralysis, such as expanding your options, aligning decisions with your future self, and embracing 'messy action.' Jen emphasizes the importance of owning every decision and taking proactive steps, even when they are messy and imperfect, to build momentum and make lasting changes. Tune in for insights on moving past indecision and taking control of your health journey.00:00 Introduction to Episode Seven00:52 Understanding the Feeling of Being Stuck03:06 The Power of Decision Making07:02 Strategies to Overcome Indecision13:52 Aligning with Your Future Self15:21 Embracing Messy Action19:56 Conclusion and Next StepsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 6: Breaking Free from Moralizing Food and Health BehaviorsIn this episode of Wellness Mastery, host Jen Hoyer addresses the detrimental effects of moralizing food and health behaviors. Jen explains how labeling food and actions as 'good' or 'bad' can lead to a harmful cycle of guilt and overindulgence. The discussion, inspired by the book 'The Willpower Instinct' by Kelly McGonigal, PhD introduces the concept of moral licensing and its impact on our health goals. Jen provides practical tips for shifting our perspective, redefining our identity, and fostering a healthy relationship with food and our bodies. Listeners are invited to join Jen’s free workshop, 'Overcoming the Weight Struggle: Four Secrets to Lasting Success.'00:56 The Concept of Moralizing Food03:10 Understanding Moral Licensing07:29 The Impact of Diet Culture11:04 Redefining Your Identity and Choices12:49 Practical Steps to Break Free16:24 Conclusion and Next StepsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Episode 5: Transforming Your Health with Root Cause AnalysisIn this episode Jen explores how root cause analysis, a concept borrowed from industries like manufacturing and healthcare, can revolutionize your health and weight loss journey. Jen discusses how identifying and addressing underlying issues such as low self-esteem, fear, identity, beliefs, a dysregulated nervous system, and chronic stress can lead to lasting transformation. She also explains how these root causes impact daily behaviors and offers practical advice for addressing them. The episode emphasizes the importance of both process management and mental-emotional work in achieving and maintaining health goals.00:00 Introduction to Wellness Mastery00:59 Understanding Root Cause Analysis02:34 Applying Root Cause Analysis to Health08:55 Common Root Causes in Health and Weight Loss17:47 Addressing and Overcoming Root Causes22:20 Conclusion and Next StepsWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Empowering Self-Talk for Sustainable Weight LossIn this episode of Wellness Mastery, coach Jen Hoyer discusses two crucial phrases to add to your self-talk for a sustainable weight loss journey. She explains the importance of self-talk in shaping our thoughts, beliefs, and emotions, which in turn influence our actions and behaviors. Emphasizing believable and empowering self-talk over toxic positivity, Jen provides practical insights into maintaining patience and embracing challenges as key factors in achieving lasting wellness. Join Jen as she guides you through transforming your internal environment for true and lasting health.00:00 Introduction to Wellness Mastery01:01 The Power of Self-Talk02:17 Ground Rules for Effective Self-Talk05:15 Phrase 1: Let It Take Time09:07 Phrase 2: Let It Be Hard14:31 Conclusion and InvitationWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

The Three Levels of a Weight Loss JourneyIn this episode of 'Wellness Mastery with Jen Hoyer,' Coach Jen Hoyer explores the three critical stages of a weight loss journey: Want, Willing, and Committed. Jen discusses the importance of recognizing and understanding these stages to avoid frustration and ensure a smoother weight loss journey. She provides insights into how to identify which stage you are in, and practical advice on how to progress to the next level. The episode emphasizes the significance of self-awareness, desire, motivation, and adaptability in achieving lasting wellness. Jen also shares information about her virtual coaching program, the Wellness Mastery Society, aimed at supporting individuals in their mental and emotional health journeys.00:00 Introduction to Wellness Mastery00:56 Understanding the Three Levels of a Weight Loss Journey02:28 Level 1: The Want Stage04:31 Level 2: The Willing Stage06:02 Level 3: The Committed Stage11:08 Identifying Your Current Stage14:04 Moving Between Stages17:27 Final Thoughts and Encouragement21:05 Join the Wellness Mastery SocietyWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

Confidence: An Inside Job - Understanding True vs. Superficial ConfidenceIn this episode of Wellness Mastery with Jen Hoyer, Jen explores the importance of building genuine, inner confidence versus superficial confidence. She discusses the impact of internal beliefs, thoughts, and emotions on health and wellness goals. Jen distinguishes between true confidence, which is resilient and based on self-awareness, and superficial confidence, which relies on external validation and is fragile. She also provides practical tips for developing true confidence, emphasizing ferocious self-acceptance, self-awareness, and curiosity. Jen shares personal anecdotes and encourages listeners to focus on internal mastery for lasting wellness, inviting them to join her Wellness Mastery Society for deeper coaching and support.00:00 Introduction to Wellness Mastery00:51 The Importance of Confidence02:40 True vs. Superficial Confidence09:07 Personal Stories on Confidence16:15 Developing True Self-Confidence23:57 Conclusion and InvitationWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life

What My Journey to Better Health Taught MeIn the premiere episode of Wellness Mastery, certified health, weight loss, and behavior change coach Jen Hoyer introduces her podcast by challenging traditional beliefs about health and wellness. Jen shares her personal journey through weight gain, blended family stress, and subsequent internal transformation. She emphasizes the importance of focusing on one's internal environment—thoughts, beliefs, and emotions—as the key to achieving lasting wellness. Jen discusses her experiences with failed weight loss attempts and the ultimate realization that true change begins from within.00:00 Introduction to Wellness Mastery00:55 Jen's Secret to Weight Loss Success02:20 Jen's Personal Health Journey03:42 Struggles and Realizations08:14 Turning Point and Discoveries14:16 The Internal Environment18:24 Conclusion and InvitationWant to go deeper and experience how coaching can change your journey? Learn more about The Wellness Mastery Society at www.wellnessmasteryforlife.com/thesocietyWant to learn more?Check out my website at www.wellnessmasteryforlife.com and follow me on Instagram @wellnessmastery4life or Facebook facebook.com/WellnessMastery4Life