February 11, 2025 • 39 mins
Join us as we welcome Jessica Wende @jwbfitness3, a remarkable fitness and nutrition coach who’s a shining example of resilience and passion. From conquering childhood health challenges to achieving All-American status in the 100 meters and earning an esteemed Hall of Fame nomination, Jessica’s story is a testament to dedication and perseverance.
Her journey is filled with insights from two decades of educating students in New York City, culminating in her precision nutrition certification that has empowered both her and her clients.
Discover how personalized nutrition coaching can transform your fitness journey. We delve into practical strategies, client success stories, and the importance of balancing life and wellness effectively.
Jessica shares essential tips about balancing macronutrients, allowing for flexibility in your diet, and how food journaling can be a game-changer for those unaware of the nutritional value of their meals. Whether you’re an athlete aiming to enhance performance or someone eager to kick-start their health transformation, Jessica’s insights on personalized fitness plans are invaluable.
• Introduction to Jessica Wende and her fitness journey
• Insights on the significance of macronutrients for health
• Strategies for meal planning and sustaining healthy habits
• The importance of coaching for accountability and motivation
• Practical tips for busy parents and professionals
• Addressing misconceptions about weight loss drugs and nutrition
• Emphasis on setting realistic goals and prioritizing self-care
#jessicasfedupnutrition
#BotoxAndBurpees @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:04):
Welcome back for another episode of Botox and
Burpees.
I'm here with my very specialguest, jessica Wendy.
She's a fitness and nutritioncoach and I've known her for
years.
She is fantastic, and todaywe're going to learn a lot about
practical insights,personalized coaching,
actionable advice.
We're going to talk about acouple of real life scenarios as
well and also learn a littlebit about Jessica herself, her
(00:25):
life and what got her intofitness and nutrition coaching.
Her Instagram handle isJWBFitness3.
And I think one of yourhashtags which I really like is
Jessica's fed up nutrition.
I like that hashtag.
That's a good one.
Speaker 2 (00:40):
Thank you very much, appreciate that.
Speaker 1 (00:42):
So welcome Jessica.
Tell me a little bit about yourlife, your, your fitnessing
background, your life backgroundand and what got you to where
you are today.
Speaker 2 (00:51):
Okay, so I am a precision nutrition, exercise
and nutrition coach, I could say.
Since I was little I always hada extreme interest, you could
say, in nutrition and exercise.
I remember in second grade Iwas diagnosed with high
cholesterol.
Speaker 1 (01:10):
Oh, wow.
Speaker 2 (01:11):
So I remember going through my mom's cabinets and
looking through and reading foodlabels and recognizing which
foods had higher cholesterol ornot.
So I was always very well aware, starting off very young or not
.
So I was always very well awarestarting off very young.
As I got older I started reallyexcelling in track and field.
(01:31):
I ended up actually running forthe USA team in Israel in 1997.
And I was very, very interestedhow nutrition could help me on
the field.
So and I was always, always,always in the gym.
Even in high school we didn'teven have, I would say 25 years
ago, lifting programs, so Iwould go from practice into the
(01:54):
gym and I would talk to trainersand that kind of got my foot in
the door in nutrition andfitness.
I ended up running Division Itrack at James Madison
University.
Speaker 1 (02:05):
Oh, go Dukes.
Speaker 2 (02:06):
Yes, and they had an amazing program there.
I ended up being part of aprogram called URAC and URAC was
almost the equivalent of aChelsea Piers in New York City.
They had everything from likerock climbing walls, boxing
classes, spinning studios, andafter I finished with my track
(02:30):
career, I ended up becoming agroup fitness coach.
So I took my fitness to adifferent avenue and I really,
really loved working in groupsand helping people and I just
loved everything about it.
Fast forward, as I went throughJMU, I ended up picking a
(02:52):
career in kinesiology andnutrition.
What's really interesting?
In Virginia you can't major inteaching.
You have to major in thesubject you're teaching.
Speaker 1 (03:01):
Oh, wow.
Speaker 2 (03:02):
So I loved kinesiology how the body worked,
how it moved.
I loved the science ofnutrition, and then I started
teaching in New York City.
I'm still there, so this isactually my year 20.
Speaker 1 (03:16):
Oh my God, Congratulations.
Speaker 2 (03:17):
Thank you, thank you.
So I actually teach physicaleducation and health, and what's
pretty cool about my job is Iteach weightlifting.
Speaker 1 (03:24):
Oh, wow.
Speaker 2 (03:25):
Yep, I teach yoga and I teach nutrition and for years
I was doing marketing with askincare company and everyone
used to say to me Jessica, whydo you sell skincare and you
don't do anything with fitnessand nutrition?
You do so much like you're soknowledgeable about it and
people would just ask me adviceabout exercise and nutrition.
(03:47):
So I decided when my son 2018,I was home I decided to go for
my certification.
I have friends that are in thefitness industry.
One of my best friends I thinkvery highly of her she was in
People Magazine for like toptrainers and I said to Joanna I
(04:10):
said what is the bestcertification for nutrition?
And she spoke very highly ofprecision nutrition.
So when I was home during thatyear, when my son napped, I
became really involved in allthe work that was involved with
it and to me it wasn't almoststudying.
It was like learning so muchthat I was a sponge that I kept
(04:30):
on wanting to learn more andmore about it.
So, 2018, I became certified asa precision nutrition coach.
I started off with a lot offriends, originally as clients,
not taking money, just beinglike my guinea pig and learning
a lot about them.
Fast forward, 2019,.
(04:51):
Around that time COVID hit yeah, and it kind of my business
exploded.
Speaker 1 (04:57):
Oh really.
Speaker 2 (04:58):
Yes, I had so many people reach out to me and
saying, jessica, I've put 20 or30 pounds on in a year.
And it was the same thing and Ijust would look back and see
what the change was with themand a lot of them was daily
movement.
So these were people thatworked in New York City, that
(05:18):
walk all over the place andsince they were home they
weren't getting any movement in.
Speaker 1 (05:24):
Of course.
Speaker 2 (05:25):
And on top of that, they were going into the kitchen
and they were eating more thanthey were normally eating, and I
saw a huge change in people'slifestyle during that time.
Speaker 1 (05:38):
So you grew up in New Jersey, right.
Speaker 2 (05:40):
I actually grew up in New York.
Speaker 1 (05:41):
Oh, you did.
Okay.
And then what were your eventsthat you specialized in for
track?
Speaker 2 (05:46):
So I was All-American in the 100 meters.
Yeah, it was pretty cool.
I actually just received aphone call from my old track
coaches that I was justnominated into the Hall of Fame
for track and field.
Speaker 1 (06:01):
What was a good time back then for 100 meters?
Speaker 2 (06:03):
So I was running 11.7 automatic camera.
Speaker 1 (06:08):
Wow, and that's crazy because you're not.
Your body type doesn't looklike most of the 100 meter
athletes I see running, I think,like a Usain Bolt or you know
these people who are very long,lean, tall, like long legs, like
explosive.
What was your secret in termsof being such a good sprinter?
Speaker 2 (06:28):
So I would probably say hard work.
So.
Speaker 1 (06:32):
I could work all day and I don't think I would be a
great sprinter.
Speaker 2 (06:35):
And I was also great out of the blocks.
So I focused on a lot ofplyometric work and I did a lot
of weightlifting, which I thinkreally helped me and set me
above a lot of my peers Because,like I said, 25 years ago there
weren't many weightliftingprograms that were out there for
high school athletes.
Speaker 1 (06:55):
What made you decide that that was like?
How did you even know?
Did you have a coach that toldyou that this was sort of the
way to do it?
Speaker 2 (07:02):
I?
Um, not really so.
I was working in high school.
I was working in the gym, so Iwas working at the front desk.
Yeah, so a lot of the personaltrainers they wanted me to be
their guinea pig.
Speaker 1 (07:17):
Oh, I see.
Speaker 2 (07:18):
So I would work a lot with them and they would train
me, Um, and then my kind oftimes have like they kept on
dropping, they kept on dropping.
I'm a very competitive personin nature, so I would always
write down my times and I wouldtry to do better each meet.
Speaker 1 (07:34):
So you saw what what that was doing for you and you
just kept working on.
It Sounds like you've been inthe gym almost your whole life,
basically.
Speaker 2 (07:41):
Yes, I have.
Speaker 1 (07:43):
So now for your own health and fitness.
What do you do as your personalworkout regimen?
You're a full-time teacher, youcommute to New York, you have a
family, so what is it that youdo to try to make sure you stay
fit in your schedule?
Speaker 2 (08:01):
So my fitness is non-negotiable.
So I think a lot of, especiallywhen we talk about working with
clients.
It's learning to make yourselfa priority, and I think
especially mothers, even fathers, in general they lose sight of
that as they get older and havea family.
So I get up really early in themorning.
(08:22):
I am one of those 4.30, 5 amannoying gym people and I try to
get into the gym.
My non-negotiable is five daysa week and then on the days that
I'm not in the gym, I do sometype of like low intensity
cardio just to move my body.
Speaker 1 (08:43):
Do you program your workouts yourself?
Speaker 2 (08:45):
Yes, I do.
Speaker 1 (08:46):
Oh, okay.
And what is your favoriteworkout or thing that you do,
that you like to do when you'refitnessing?
Speaker 2 (08:53):
So I love classes.
Unfortunately, with my schedule, it makes it very, very hard to
do classes, so my favoriteclasses of all time are my
Saturday classes at Bison.
I love the partner workouts.
I also love boot camp classesthat they used to have at Venom.
What I currently do now Iabsolutely love.
(09:17):
I used to say legs, but I feellike if you do legs right, they
suck.
Speaker 1 (09:24):
That's why everyone skips leg day.
Speaker 2 (09:25):
Yeah so, and I try to do legs twice a week.
Speaker 1 (09:29):
Wow.
Speaker 2 (09:29):
Yeah, so I would say my favorite day has become back
day.
Really, I love doing back, loveit, love it, love it.
And I actually downloaded thePeloton app and I love their
running apps.
It's amazing.
I love Jessica Sims, I loveAlex Toussaint.
They're motivating me, theypush me harder than I would do
(09:52):
it on my own and it's probablythe closest thing that I could
get to a class setting with myschedule right now.
Speaker 1 (09:58):
I like that.
You're agnostic and you try allthe different things.
I try everything and that's howI got to know you was from
CrossFit Bison.
You're agnostic and you try allthe different things.
Speaker 2 (10:04):
I try everything.
Speaker 1 (10:07):
And that's how I got to know you was from CrossFit
Bison and I saw your intensitylevel and it was always super
high.
I would say I agree, crossfitis not an aesthetic or
bodybuilding or a traditionalweightlifting type of program
and I know that's what yougravitate towards.
That's sort of what got you towhere you were and how you look
(10:28):
and what you do.
So I totally understand that.
But you're right, bringing insome intensity, especially on a
partner workout, can reallydrive you pretty hard.
Speaker 2 (10:36):
And it's so funny because the CrossFit workouts
and bison were the same workoutsthat I was doing in college.
The programming was so similar,besides doing the handstands on
the wall, but like the lifts,the clean, the clean and jerks,
it was all explosive movementand, as a sprinter, that was so
important to incorporate intoyour training.
(10:56):
That's very cool.
Speaker 1 (10:58):
Now nutritionally.
What do you do for yourselfthese days?
Speaker 2 (11:00):
Okay, so I am a big macro person.
Speaker 1 (11:03):
Okay.
Speaker 2 (11:03):
And people.
I have a lot of clients thatreach out to me randomly and
they're like I want to do macrosand then they don't know
anything about macros.
So macronutrients is just a nameof how much protein, fat and
carbs your body needs, based onyour goals.
Right, so it changes.
I think a lot of people as weget older they think as you go
(11:28):
through menopause you're goingto basically lose your body and
I feel like a lot of things thatyou see on social media they
target towards menopause Socialmedia you have to be so careful
of, because the problem withnutrition everyone eats, so
everyone thinks that they're anexpert.
Speaker 1 (11:44):
Of course.
Speaker 2 (11:45):
So as you get older, your body needs more protein
because you lose muscle mass.
So macronutrients also kind ofmake you aware of what you are
eating.
They're not for everyone.
I work with clients who do handportions, because your hands go
with you everywhere.
Speaker 1 (12:01):
Right.
Speaker 2 (12:02):
But I like doing my macros because it gives me a
little bit more flexibility inmy diet.
Speaker 1 (12:07):
Flexibility, which is usually sort of yeah, because
I've tried macros.
And I would say the first thingis, I think it's super helpful
because, you don't, I did noteven realize exactly how much I
was eating or what theproportions in terms of carbs,
fats, proteins I was eating, butI felt like after a while like
(12:27):
I'm surprised you stuck with it,continued, because after a
while I'm like okay, I know, Iknow, I know, I know, I know
what I'm doing more or less.
And then the other thing was Ifound myself at the end of the
day saying, okay, I need 10, 10grams more fat.
So I'd have to like grab ahandful of walnuts or something
and stuff them in my mouth andbe like, okay, I meant my macros
for the day, and I felt like itwas kind of stifling me a
(12:49):
little bit.
I'd go to a restaurant.
I'd be like, oh my God, I don'teven know what to order because
it's going to totally screw upwhat I like.
I don't know what these numbersare.
Speaker 2 (12:57):
So it's funny.
So my biggest thing whenever Iwork with clients, it's all
about planning.
So I say plan the day before.
Also, I think it's veryimportant to work in that range.
So if you have macro numbers,for an example, and your protein
number would be 180 grams,maybe your goal for that week is
number one.
Perfection never exists.
(13:18):
It's always going to backfireon you.
So maybe working if it's 180grams protein within that day
backfire on you.
So maybe working if it's 180grams protein within that day,
maybe a realistic number isanywhere between 175 and 185.
When you're going out to dinner,if you've done macros for a
(13:39):
while, you know maybe that fourounces of, let's say, steak is
the size of your palm, so kindof guesstimating.
I think anything that is on thedot extreme is going to
completely backfire.
So I think planning and workingwithin a healthy range is
something that's more realistic,that makes my clients adhere
more to whatever their macrosare and macros are not for
everyone.
Speaker 1 (13:59):
Do you have cheat days?
Speaker 2 (14:00):
Of course.
Speaker 1 (14:02):
And what's your favorite cheat then?
Speaker 2 (14:08):
days, Of course.
And what's your favorite cheatthen?
You know, it depends.
I love salt and I love mychocolate.
So my favorite foods, I lovesun chips orvis cheddar.
Speaker 1 (14:14):
Oh, wow, yeah.
Speaker 2 (14:15):
Those are good.
Or tostitos with lime, thoseare great and I love like a
brownie, or I love fried chicken.
Speaker 1 (14:23):
Wow.
Speaker 2 (14:24):
Yep, so I'm all over the place.
It depends on my mood, but yes,I do have cheat days.
I think being consistent 85 to90 percent of the time is
something completely realistic.
That's going to get you to yourgoals.
Speaker 1 (14:38):
So, speaking of goals , tell me if I'm a skeptic and
I'm listening to you right nowand I'm saying, like you said, I
know more or less what I needto do.
Right, I eat, I move.
Why would I need a coach in thefirst place?
Why do I need Jessica Wendy tohelp me?
Speaker 2 (14:53):
So I think a lot of people that come to me for
coaching is number one.
They're completely unaware ofthe nutritional value that's in
their food.
I have a lot of clients thatcome to me that might be obese
and so that was me.
So usually when I start with myclients, the first thing I have
(15:15):
them do is I have them foodjournal, and what I have them do
is I have them take photos ofeverything they eat and drink,
because usually photos don't lie, and especially during the
weekends, because, let's behonest, weekends could be 35% of
your week and I don't reallyknow many people that eat the
exact same way they do duringthe week on the weekends.
Speaker 1 (15:35):
Of course.
Speaker 2 (15:36):
So I think a lot of them don't realize, and I feel
like a lot of my clients, it'snot so much their carbohydrates
are so high, but their fats arethrough the roof.
Really and fats you don't needto eat a lot of it.
But fats there's nine caloriesin one gram of fat, so it's very
calorically dense compared tofats, compared to carbohydrates
(15:57):
and proteins, so you don't needto eat a lot of it for the
calories to really add up.
So I think it's havingnutritional value.
I think also a lot of myclients they need to learn how
to deal with stress, stressmanagement.
They need to work better ontime management and priorities.
(16:18):
Those are those issues as well.
Speaker 1 (16:21):
How do you help someone with that?
Those are lifelong type ofhabits.
Speaker 2 (16:25):
Yes, yes, yes.
So we kind of work on the wholething.
We work on stress management,we work on sleep, we work on
priorities and we work onnutrition, because they all go
hand in hand, because you couldbe following your macros exactly
and then boom all of a sudden,like your kid is sick, like what
do you do?
And that's what I do with myclients every week.
(16:47):
We say, okay, what are somethings coming up?
You're traveling.
Okay, how can we make progresswhen we're on vacation?
We're going out to eat, we haveChristmas, we have a birthday
party.
So what are some things thatare realistic, that you could
work in the gray area, thatyou're still going to make
progress, because perfectionnever exists.
Speaker 1 (17:05):
What kind of tools do you use to help your clients,
like what apps or tracking?
Speaker 2 (17:10):
So I am with Precision Nutrition.
I also, my platform isPrecision Nutrition.
Speaker 1 (17:17):
Okay.
Speaker 2 (17:17):
So on that, it's a habit-based coaching.
I have some clients thatcompletely love it and I have
some clients that are not likebig fans of it.
I have clients everything isindividual approach with my
coaching.
So, like I said before, I haveclients that love doing macros
and I have clients that arecompletely terrified of it, that
(17:38):
just want to do hands or say tome Jessica, just tell me what
should be on my plate.
So with the Precision Nutrition, I use that where they.
We focus on habits, we focus ongoals for the week.
All of my clients do theirmeasurements on there, but my
clients that do macros.
I'm a big fan of chronometer,so not a big fan of MyFitnessPal
anymore.
(17:59):
I feel like a lot of theentries are wildly inaccurate.
So I use the platformchronometer and I also use the
Precision Nutrition website.
Speaker 1 (18:08):
How many of your clients also do personal
training in addition tonutrition coaching with you?
Like most, some half.
Speaker 2 (18:15):
Some, it depends.
Some months I have, I onlytrain in person for home.
Speaker 1 (18:23):
Okay.
Speaker 2 (18:24):
And then I do have clients where I write out
programs, so it's a little bitdifferent.
Speaker 1 (18:28):
Right so it's not.
Speaker 2 (18:29):
I don't see them, but I might write out some programs
from them.
So I would say it's basically asplit 50-50.
Speaker 1 (18:36):
Okay, Give me a success story or two of a client
that you had.
That you really didn't thinkwas going to.
You know was a real challenge,and what do you think was a
secret for how they were able toget themselves to where they
wanted to go with what they weredoing?
Speaker 2 (18:54):
how they were able to get themselves to where they
wanted to go with what they weredoing.
Okay, so I was thinking I waslike I've had so many different
success stories.
I would say I had a client thatstarted with me Word of mouth,
completely random.
She was telling me thatbasically nothing worked for her
.
She had a huge sweet tooth, shewould have all of these
(19:14):
cravings, she knew what to eat,but she would just go off the
rails.
So basically what I did like Itold you in the beginning I had
her food journal and she waseating like no protein.
Yes, Wow.
So protein in my opinion as wellas fiber, I should say
vegetables is so important toinclude in your diet.
(19:35):
Protein takes longer for yourbody to digest.
It also needs more calories fordigestion and as we get older
we need more protein.
So I really upped her protein,we got into weightlifting and
her body completely transformed,just physically.
(19:56):
But when she first started withme, she told me she disclosed
to me that she was verydepressed and that I've helped
her so much feel better, justnot on the outside, but on the
inside too.
Speaker 1 (20:09):
So that was a really, really great, great feeling
what do you do now with clientsthat are on weight loss drugs
like the Ozempics out there?
Now, that's a big thing, so youprobably are into CEDAR.
Speaker 2 (20:21):
So I've seen so many stories.
I had a client that I work withvery closely and she lost a lot
of weight in the beginning andshe became kind of stagnant and
she started on it.
She didn't go to her doctor, itwas another doctor that
prescribed it to her and she Imean everyone has different side
(20:44):
effects- stories everyone'sindividual, but she had a really
negative experience with itwhere she had fecal impacting.
Speaker 1 (20:51):
Oh my gosh.
Speaker 2 (20:52):
Yes, Wow.
So it was a little crazy andshe was like I am never doing
this again, but I've had clientsthat are on it.
That has definitely served as atool for them.
My biggest thing with thosedrugs is not having them be a
Band-Aid to their lifestyle.
(21:12):
So, okay, they're not eating asmuch, so they're losing weight,
but some of them their hair isfalling out because they're not
getting enough nutrients.
So it's really important thatwhen you're on those drugs,
especially that you're gettingprotein in and you're getting
your nutrients in and you'restill moving your body and
you're still weightliftingbecause you don't want to lose
(21:32):
muscle mass.
Because once you lose yourmuscle mass, your resting
metabolism is going to be so lowand that's what causes that
crazy yo-yo dieting.
So it's keeping up with thelifestyle.
It will be great for clientsthat keep on doing the healthy
habits that need a jumpstart.
(21:53):
But for clients that are justputting the band-aid of, I just
don't want to eat and I'll eat achocolate bar whenever I want.
I don't think it's a good idea.
Speaker 1 (22:01):
Agreed.
That fecal impaction justreminded me of being a resident.
We always assigned that task todisimpact patients to the most
junior, either intern or medicalstudent, and I've been the
recipient.
I've been the medical studentwho had to go to a room and do
it, and I've sent others it'snot fun no.
And I would recommend avoidingthat if you pop the pill.
Speaker 2 (22:24):
Yes, and it was because it slows down your
stomach.
Speaker 1 (22:27):
I'm seeing.
Speaker 2 (22:27):
But when you're not eating anything because you're
not hungry and you're notdrinking enough and you're not
moving, you're going to haveissues.
Speaker 1 (22:40):
That's terrible, so I'm glad that that worked out.
Okay, let's go through a couplescenarios here, some samples of
some typical possible clientsyou might meet or have met.
The first one is the busy 40 to50-year-old professional works
extensively, has to travel maybe, or has a lot of work, stress,
poor sleep, whole lifestyle issort of not really.
Speaker 2 (22:58):
All out of whack.
Speaker 1 (22:58):
Yeah, it's pretty disordered and they don't know
much, except maybe that they'reno longer 25 years old.
They're gaining weight, losingenergy.
They just don't feel right.
Someone like that comes to you.
What's your approach for them?
Speaker 2 (23:12):
Okay.
So what I do is I workbackwards so we talk about what
their long-term goal is.
So it's very specific.
Are they trying to be healthier?
Are they trying to lose weight?
Are they trying to gain muscle?
So what I do is I look ateverything, so it's not just
nutrition.
I want to know how many hoursthey sleep.
(23:33):
I want to know how many mealsthey're eating out.
I want to know how much alcoholthey're drinking during the
week.
I want to know what medicationsthey're on.
I want to know who does thefood shopping in the house.
I want to know, okay, they'regoing out to eat, what is their
food selection?
And then what I have them do isI say to them I want my clients
to feel successful.
So I say, okay, I want you topick the lowest lying fruit.
(23:54):
What is something that youthink, with your week going on,
that you could maintain 85%consistency?
Speaker 1 (24:02):
And what is it usually that they can start with
?
Speaker 2 (24:06):
It's individual for every single client, so it can
be.
I have clients that are like,oh, I could up my hydration this
week.
That's really really easy.
Speaker 1 (24:14):
Right.
Speaker 2 (24:15):
Because a lot of my clients don't people in general
don't drink enough water.
Absolutely you should bedrinking 65% of your body weight
Coffee.
They're drinking Right Soda,right Red Bulls, right, but not
water.
Speaker 1 (24:27):
Right.
Speaker 2 (24:32):
A lot of my clients might just start with vegetables
.
Let's increase your vegetables.
How can we put more vegetablesinto?
Speaker 1 (24:35):
your diet.
Speaker 2 (24:35):
So you just start with that tiny little thing,
tiny little thing, and then whatwe do is we build every week.
I want them to feel successful.
I have clients that come to meand they're like I want to do it
all, and then, unfortunately, alot of those clients get
completely overwhelmed.
And then we go back to step one, breaking things down
individually.
Speaker 1 (24:54):
How long would you say it takes someone to make a
substantial change in terms ofprogress?
Because people think it takesthree months and then they're
just like it's going to beawesome, I just have to do this
for 90 days.
Speaker 2 (25:07):
I think three months they'll start if they are
consistent.
They'll start feeling better intheir clothes, They'll start
having more energy.
Five months, people arestarting to take notice.
By a year like I would say ayear people have made dramatic
results.
Speaker 1 (25:26):
Let's do the second scenario Young 20, 30 year old
young adult, very fit, wasprobably a good athlete, maybe
in high school or college.
Now wants to.
Now is in the job you know, hasa job, is working, and if it's
a woman, she's like I just don'twant to get bulky.
I don't want to.
I want to stay lean, I want towork on my core.
Speaker 2 (25:46):
Oh, I hear that all this time.
And that was me.
Oh, I hear that all this time.
Speaker 1 (25:49):
And that was me.
So how do you address the?
Because that's such a prevalentsocial image.
Speaker 2 (25:55):
I hear it all the time.
Speaker 1 (25:57):
Reinforced by media.
Speaker 2 (25:58):
And it's so funny and it's like a lot of these people
that come to me are people thatI used to work out with and
they're like I don't want to dolegs because I don't want my
legs to get bulky.
Speaker 1 (26:08):
Right.
Speaker 2 (26:10):
It's actually the complete opposite.
So if you think of muscle, ifyou have five pounds of muscle
in your hand and you have fivepounds of fat, they're both the
same exact weight, but which oneis smaller in size.
Speaker 1 (26:22):
The muscle is denser right.
Speaker 2 (26:24):
It's a lot more compact.
It's smaller.
So if you're lifting weights,the exact opposite is going to
happen You're actually going toget smaller.
So if you're lifting weights,the exact opposite is going to
happen You're actually going toget smaller.
The only way you're going toget bulkier is if you increase
your fat and you're taking intoo many calories than your body
needs.
You are not going to get quoteunquote bulky.
And I tell my clients you'regoing to get bulky if you're
(26:45):
eating too much, if you areworking in a maintenance or
you're working in a deficit andyou're weightlifting, your body
is going to completely transform.
So when you are on a diet andyou're in a caloric deficit and
you're eating enough protein,your body's going to burn fat
and it's going to burn muscle.
If you're weightlifting andyou're in a caloric deficit,
(27:08):
you're going to burn fat.
So there's a big difference.
Speaker 1 (27:12):
How about the guy who's in that situation?
They're like I just need to get.
I'm so skinny, I need to getjacked, I need to get bulky.
It's the exact opposite.
I want to get big.
Speaker 2 (27:21):
So it's number one.
I tell clients like if you wantto get bigger, you got to eat
more calories and you got to getinto the gym.
So you can't be eating base,you can't be in the gym one or
two days a week and expect toget to your goals.
So I actually worked with apersonal trainer and he wanted
to have that same goal.
(27:42):
And when we talk about macros,for example, my macros for
carbohydrates are around 180.
My macros for carbohydrates arearound 180.
His carbs were like at threesomething oh my God, he was
eating all day but he hadamazing results.
But in terms of if a clientwants to get into the gym, and
(28:03):
number one, it takes a long timeto build muscle.
It's not something people thinkthat they're going to go to the
gym Like.
I've had clients that startwith me and be like I don't want
to go to the gym because I putmuscle on really easily.
And I'm scratching my head andI'm like do you know how long it
takes?
Like, if a female like wants togo to the gym and she is like
(28:23):
consistent five days a week andshe is on point with her
nutrition, someone like my agewould.
It would be amazing if theycould put on half a pound of
muscle a month.
Speaker 1 (28:34):
Right.
Speaker 2 (28:35):
And that's it's so hard to put on muscle, um, so
it's going to take time and it'sgoing to take consistency, um,
and it's also frequency.
Speaker 1 (28:44):
Do you program differently for um men versus
women in terms of your workoutregimens or how you train them?
Speaker 2 (28:54):
It's a little bit different, I think, based on the
individual I see.
So I have clients that have noexperience, that are just kind
of like going with, likestarting off with body weight
because they can't even balance,and then I have clients that
have been doing it for a longtime that he's kind of just a
little bit of a push.
Speaker 1 (29:12):
I got it All right, so let's talk about the third
scenario.
Busy parent two, three youngchildren, very stressed, time
crunched.
Speaker 2 (29:23):
Were you there.
This sounds like my typicalclient.
Speaker 1 (29:26):
Yes, trying to squeeze in some better nutrition
and fitness, but it's hard.
You're meal prepping for yourkids, you're meal prepping maybe
for someone else, and thenyou're also trying to meal prep
for yourself.
And doing all that while tryingto maybe also have a job like
how does that work for somebody?
Speaker 2 (29:43):
So I think that biggest thing is like time
management and priorities andlearning to say no.
So my biggest thing is if youreally want it, you'll figure it
out.
That is my typical client.
It's just kind of making timefor yourself, learning to say no
(30:03):
, utilizing people in yourfamily to help out, having your
kids help out in the kitchen,keeping things simple, Like what
are some simple meals that youcan put together when your kids
are in sports and you're flyingfrom this place to this place?
That takes 10 minutes to whipup?
What are some snacks that youcould grab with you when you're
(30:24):
at?
I'll give you an example.
My son wrestles, so some ofthese wrestling matches are six
or seven, six, seven hourssometimes.
Speaker 1 (30:31):
Right.
Speaker 2 (30:35):
So what's something that you could throw in your bag
.
That's really quick, becauseit's a lot of times those type
of clients don't eat for likeseven or eight hours and then
when they get home, they justgrab whatever they want.
Speaker 1 (30:43):
Right.
What do you do in terms ofnutrition for your family?
You have kids, yes, do you dosomething different for them?
Obviously, their kids are justlike I just want chicken nuggets
, like.
What do you do to manage that?
Speaker 2 (30:57):
so it's funny.
So I meal prep.
Usually.
I spend like a saturday orsunday for a couple of hours
meal prepping and I have threekids I have a 16 year old, I
have a 13 year old and I have aseven year old.
So I am flying solo.
I have full custody of my kids,so I am busy.
I'm at the point now I feellike my 16 year old has really
(31:23):
gotten into fitness andnutrition and my 13 year old is
starting.
So I meal prep all these, allthis food, and then they eat it.
They like what you make Foryears ago it was not like that.
I'm like what happened?
Like I meal prep everythingindividually for the week and
you guys are eating everythingStop.
So I try to keep things likereally simple.
(31:45):
A lot of times with macros it'sportion sizes.
I think the biggest thing iskeep things simple.
So if I make tacos like I'lljust focus on, okay, getting a
leaner cut of ground beef orground turkey, I'll get like a
93 to 99%.
They might have taco shells.
I might just throw mine on topof a salad.
Speaker 1 (32:07):
I see.
Speaker 2 (32:08):
If we're doing like all my kids eat eggs.
Eggs are really simple.
I try to find things like Ifocus on.
Okay, I'm getting threeproteins during the week, how do
I prepare it?
I might prepare it a little bitdifferently from my kids than I
do for myself when I'm in abind.
I love the real good chicken.
You ever tried it?
Speaker 1 (32:28):
No.
Speaker 2 (32:29):
So it's actually coated in cauliflower rice.
Speaker 1 (32:31):
Oh what.
Speaker 2 (32:31):
Don't tell my kids that my mom actually bought it
accidentally from Costco once.
I was like this is really goodand I turn like the nutrition
label over.
I'm like the macros on this areamazing.
The carbs are really low, thefats are really low.
I like the ingredients and theproteins off the charts and my
kids like it.
So I put that in the air fryerso that's like a go-to quick,
(32:52):
easy meal for me.
Kids love, like I said, tacos.
That's quick and easy.
My kids eat rotisserie chicken.
That's easy.
So I just try to keep thingslike.
I don't have time to cook fiveor six different meals.
So I just really try to keepthings easy and simple.
But making, let's say, a pasta,I'll have some, but my portion
(33:12):
size might be a little bitdifferent than my kids.
Speaker 1 (33:14):
How about micronutrients?
Do you take supplements?
Do you recommend any type ofsupplements for your clients?
Speaker 2 (33:20):
So supplements are kind of like very unregulated In
the term natural.
There's no regulation for theterm natural, so I think most
clients should be on amultivitamin.
I think most of us, especiallyanyone like north of Washington
DC, especially this time of yearshould be on vitamin D, and
(33:42):
then the rest depends on whattheir needs are.
I'm not a huge supplementperson.
Got to be completely honest.
Supplements I take are I takemagnesium.
Now, in terms of just trying toget a better night's sleep.
It's interesting because mybrother works for Vitamin Shop.
Speaker 1 (34:00):
Oh, he does.
Speaker 2 (34:01):
Yes.
So he was like telling me.
He's like Jessica, there's abig sale this week, everything's
40% off, what do you want?
So I was like this week,everything's 40% off, what do
you want?
So I was like I need somethingfor sleep.
And he's like don't domelatonin.
So, um, I'm I'm not a bigsupplement person.
It's multivitamin, vitamin D.
(34:22):
Um, people ask me all the timeabout creatine.
I could go either way with it.
Um, I like my pre-workouts justbecause I need that extra
caffeine in the morning.
Speaker 1 (34:34):
Which one do you like the most?
Speaker 2 (34:36):
So I like the Monster .
Speaker 1 (34:39):
Oh, wow.
Speaker 2 (34:40):
Yeah, I like the strong stuff.
Listen, I get up at 4.30 in themorning, so I need something
that's going to throw me rightin.
Speaker 1 (34:48):
Got it Nice, all right.
So what other tips would youhave for someone who's starting
on this or listening and sayingthis is something I really do
want to engage in, but they'renot around here, maybe they're
somewhere else.
What can they first do to sortof get started with the fitness
journey, or nutrition?
Speaker 2 (35:05):
journey.
Number one, I think, justfinding figuring out what their
goals are.
What exactly are they lookingfor?
Um, realizing that nutrition intheir body is not going to
change overnight.
Um, it's something that isgoing to be, um, something that
they can do consistently.
I know, before the podcast wasstarting, we were talking a
(35:26):
little bit about exercise andwhich one is best.
I think the best thing that isbest for you is something that
you know that you're going to beable to be consistent with.
Whether it's Pilates, whetherit's weightlifting, whether it's
CrossFit, you want to picksomething that you know that you
enjoy.
Same thing with nutrition.
(35:47):
I have clients that come to meand it's just finding foods that
they enjoy and recipes thatthey'll actually eat instead of
like.
It reminds me of the Instagramreels of like people eating
broccoli and holding the pieceof chocolate under their nose
and taking a bite.
Speaker 1 (36:04):
Like breathing in the chocolate and then like
stuffing the broccoli in theirmouth.
Speaker 2 (36:06):
So it's just finding foods that are nutrient dense,
that you enjoy eating, andrecipes and things that are
quick and easy.
It's all about finding things.
That nutrition is so individual, so what might work for me
might not work for you, so it'sfinding things that are
(36:26):
individual, that you know thatyou can maintain.
Speaker 1 (36:29):
Where do you get your energy and motivation?
I mean listening to what you dowith all the responsibilities
that you have.
What motivates you to get outthere and to help so many people
when you yourself have so muchon your own plate?
Speaker 2 (36:43):
So by nature I am a fixer and I am a doer.
Not many people know I'm adomestic violence I should say
not survivor but thriver, and Ithink everything built on my
struggles of what I went throughand my family helps me, want to
(37:04):
help other people and mybiggest thing is having my
client feel successful, peoplefinding successful.
I feel like that drives meenergy-wise to want more, to do
more.
Speaker 1 (37:16):
It's so funny because I think people's circumstances
are often so challenging andpeople can either use that as an
excuse not to get things done,or they use that as motivation.
Speaker 2 (37:27):
It could either break you or drive you Right.
Speaker 1 (37:29):
Because I could hear someone say you know what I was
in that situation and that's whyI am not successful and I can't
thrive is because of mynegative experiences that I had.
But you're the person who saidbecause I had these issues in my
life that impacted me, I'mgoing to turn around and become
(37:50):
an educator, become a successfulathlete, become a mother of
three and train others and coachothers on doing more.
And so I feel like that wasn'tyour experiences.
That was you reacting to yourexperiences as whatever was
intrinsic to you that got you totake that and then drive with
(38:10):
that.
Speaker 2 (38:11):
Yes, whatever was intrinsic to you that got you to
take that and then drive withthat.
Yes, and I think the biggestthing is, I thrive off of people
feeling successful withthemselves and hitting their
goals and feeling good andconfident.
I think it's the best feelingin the world.
Speaker 1 (38:24):
Jessica, I'm so impressed.
Thank you so much for guesting.
Remember you can follow Jessicaon Instagram at JWB Fitness 3.
And how else can they get ahold of you?
Speaker 2 (38:37):
So I actually I'm on Facebook as well under Jessica
Wendy.
It's funny, when I went throughmy divorce I changed my name,
so Wendy is actually my middlename.
Speaker 1 (38:49):
Oh, is that right.
Speaker 2 (38:49):
Yes, so it's funny.
When I moved to Wyckoff about10 years ago I got so many
Christmas and holiday cards tothe Wendy family.
They used to laugh, so my lastname is actually Bernstein.
Wendy's my middle name, but onmy links I also have my ProCoach
app so you could click on thatas well to set up a consultation
(39:11):
, and through my social mediahandles as well, on Facebook and
Instagram.
Speaker 1 (39:17):
That's awesome.
Thank you again and wish youthe best for 2025.
Speaker 2 (39:21):
Thank you so much, Sam.
It was a pleasure to be on.
Welcome back for another episode of Botox and
Burpees.
I'm here with my very specialguest, jessica Wendy.
She's a fitness and nutritioncoach and I've known her for
years.
She is fantastic, and todaywe're going to learn a lot about
practical insights,personalized coaching,
actionable advice.
We're going to talk about acouple of real life scenarios as
well and also learn a littlebit about Jessica herself, her
(00:25):
life and what got her intofitness and nutrition coaching.
Her Instagram handle isJWBFitness3.
And I think one of yourhashtags which I really like is
Jessica's fed up nutrition.
I like that hashtag.
That's a good one.
Speaker 2 (00:40):
Thank you very much, appreciate that.
Speaker 1 (00:42):
So welcome Jessica.
Tell me a little bit about yourlife, your, your fitnessing
background, your life backgroundand and what got you to where
you are today.
Speaker 2 (00:51):
Okay, so I am a precision nutrition, exercise
and nutrition coach, I could say.
Since I was little I always hada extreme interest, you could
say, in nutrition and exercise.
I remember in second grade Iwas diagnosed with high
cholesterol.
Speaker 1 (01:10):
Oh, wow.
Speaker 2 (01:11):
So I remember going through my mom's cabinets and
looking through and reading foodlabels and recognizing which
foods had higher cholesterol ornot.
So I was always very well aware, starting off very young or not
.
So I was always very well awarestarting off very young.
As I got older I started reallyexcelling in track and field.
(01:31):
I ended up actually running forthe USA team in Israel in 1997.
And I was very, very interestedhow nutrition could help me on
the field.
So and I was always, always,always in the gym.
Even in high school we didn'teven have, I would say 25 years
ago, lifting programs, so Iwould go from practice into the
(01:54):
gym and I would talk to trainersand that kind of got my foot in
the door in nutrition andfitness.
I ended up running Division Itrack at James Madison
University.
Speaker 1 (02:05):
Oh, go Dukes.
Speaker 2 (02:06):
Yes, and they had an amazing program there.
I ended up being part of aprogram called URAC and URAC was
almost the equivalent of aChelsea Piers in New York City.
They had everything from likerock climbing walls, boxing
classes, spinning studios, andafter I finished with my track
(02:30):
career, I ended up becoming agroup fitness coach.
So I took my fitness to adifferent avenue and I really,
really loved working in groupsand helping people and I just
loved everything about it.
Fast forward, as I went throughJMU, I ended up picking a
(02:52):
career in kinesiology andnutrition.
What's really interesting?
In Virginia you can't major inteaching.
You have to major in thesubject you're teaching.
Speaker 1 (03:01):
Oh, wow.
Speaker 2 (03:02):
So I loved kinesiology how the body worked,
how it moved.
I loved the science ofnutrition, and then I started
teaching in New York City.
I'm still there, so this isactually my year 20.
Speaker 1 (03:16):
Oh my God, Congratulations.
Speaker 2 (03:17):
Thank you, thank you.
So I actually teach physicaleducation and health, and what's
pretty cool about my job is Iteach weightlifting.
Speaker 1 (03:24):
Oh, wow.
Speaker 2 (03:25):
Yep, I teach yoga and I teach nutrition and for years
I was doing marketing with askincare company and everyone
used to say to me Jessica, whydo you sell skincare and you
don't do anything with fitnessand nutrition?
You do so much like you're soknowledgeable about it and
people would just ask me adviceabout exercise and nutrition.
(03:47):
So I decided when my son 2018,I was home I decided to go for
my certification.
I have friends that are in thefitness industry.
One of my best friends I thinkvery highly of her she was in
People Magazine for like toptrainers and I said to Joanna I
(04:10):
said what is the bestcertification for nutrition?
And she spoke very highly ofprecision nutrition.
So when I was home during thatyear, when my son napped, I
became really involved in allthe work that was involved with
it and to me it wasn't almoststudying.
It was like learning so muchthat I was a sponge that I kept
(04:30):
on wanting to learn more andmore about it.
So, 2018, I became certified asa precision nutrition coach.
I started off with a lot offriends, originally as clients,
not taking money, just beinglike my guinea pig and learning
a lot about them.
Fast forward, 2019,.
(04:51):
Around that time COVID hit yeah, and it kind of my business
exploded.
Speaker 1 (04:57):
Oh really.
Speaker 2 (04:58):
Yes, I had so many people reach out to me and
saying, jessica, I've put 20 or30 pounds on in a year.
And it was the same thing and Ijust would look back and see
what the change was with themand a lot of them was daily
movement.
So these were people thatworked in New York City, that
(05:18):
walk all over the place andsince they were home they
weren't getting any movement in.
Speaker 1 (05:24):
Of course.
Speaker 2 (05:25):
And on top of that, they were going into the kitchen
and they were eating more thanthey were normally eating, and I
saw a huge change in people'slifestyle during that time.
Speaker 1 (05:38):
So you grew up in New Jersey, right.
Speaker 2 (05:40):
I actually grew up in New York.
Speaker 1 (05:41):
Oh, you did.
Okay.
And then what were your eventsthat you specialized in for
track?
Speaker 2 (05:46):
So I was All-American in the 100 meters.
Yeah, it was pretty cool.
I actually just received aphone call from my old track
coaches that I was justnominated into the Hall of Fame
for track and field.
Speaker 1 (06:01):
What was a good time back then for 100 meters?
Speaker 2 (06:03):
So I was running 11.7 automatic camera.
Speaker 1 (06:08):
Wow, and that's crazy because you're not.
Your body type doesn't looklike most of the 100 meter
athletes I see running, I think,like a Usain Bolt or you know
these people who are very long,lean, tall, like long legs, like
explosive.
What was your secret in termsof being such a good sprinter?
Speaker 2 (06:28):
So I would probably say hard work.
So.
Speaker 1 (06:32):
I could work all day and I don't think I would be a
great sprinter.
Speaker 2 (06:35):
And I was also great out of the blocks.
So I focused on a lot ofplyometric work and I did a lot
of weightlifting, which I thinkreally helped me and set me
above a lot of my peers Because,like I said, 25 years ago there
weren't many weightliftingprograms that were out there for
high school athletes.
Speaker 1 (06:55):
What made you decide that that was like?
How did you even know?
Did you have a coach that toldyou that this was sort of the
way to do it?
Speaker 2 (07:02):
I?
Um, not really so.
I was working in high school.
I was working in the gym, so Iwas working at the front desk.
Yeah, so a lot of the personaltrainers they wanted me to be
their guinea pig.
Speaker 1 (07:17):
Oh, I see.
Speaker 2 (07:18):
So I would work a lot with them and they would train
me, Um, and then my kind oftimes have like they kept on
dropping, they kept on dropping.
I'm a very competitive personin nature, so I would always
write down my times and I wouldtry to do better each meet.
Speaker 1 (07:34):
So you saw what what that was doing for you and you
just kept working on.
It Sounds like you've been inthe gym almost your whole life,
basically.
Speaker 2 (07:41):
Yes, I have.
Speaker 1 (07:43):
So now for your own health and fitness.
What do you do as your personalworkout regimen?
You're a full-time teacher, youcommute to New York, you have a
family, so what is it that youdo to try to make sure you stay
fit in your schedule?
Speaker 2 (08:01):
So my fitness is non-negotiable.
So I think a lot of, especiallywhen we talk about working with
clients.
It's learning to make yourselfa priority, and I think
especially mothers, even fathers, in general they lose sight of
that as they get older and havea family.
So I get up really early in themorning.
(08:22):
I am one of those 4.30, 5 amannoying gym people and I try to
get into the gym.
My non-negotiable is five daysa week and then on the days that
I'm not in the gym, I do sometype of like low intensity
cardio just to move my body.
Speaker 1 (08:43):
Do you program your workouts yourself?
Speaker 2 (08:45):
Yes, I do.
Speaker 1 (08:46):
Oh, okay.
And what is your favoriteworkout or thing that you do,
that you like to do when you'refitnessing?
Speaker 2 (08:53):
So I love classes.
Unfortunately, with my schedule, it makes it very, very hard to
do classes, so my favoriteclasses of all time are my
Saturday classes at Bison.
I love the partner workouts.
I also love boot camp classesthat they used to have at Venom.
What I currently do now Iabsolutely love.
(09:17):
I used to say legs, but I feellike if you do legs right, they
suck.
Speaker 1 (09:24):
That's why everyone skips leg day.
Speaker 2 (09:25):
Yeah so, and I try to do legs twice a week.
Speaker 1 (09:29):
Wow.
Speaker 2 (09:29):
Yeah, so I would say my favorite day has become back
day.
Really, I love doing back, loveit, love it, love it.
And I actually downloaded thePeloton app and I love their
running apps.
It's amazing.
I love Jessica Sims, I loveAlex Toussaint.
They're motivating me, theypush me harder than I would do
(09:52):
it on my own and it's probablythe closest thing that I could
get to a class setting with myschedule right now.
Speaker 1 (09:58):
I like that.
You're agnostic and you try allthe different things.
I try everything and that's howI got to know you was from
CrossFit Bison.
You're agnostic and you try allthe different things.
Speaker 2 (10:04):
I try everything.
Speaker 1 (10:07):
And that's how I got to know you was from CrossFit
Bison and I saw your intensitylevel and it was always super
high.
I would say I agree, crossfitis not an aesthetic or
bodybuilding or a traditionalweightlifting type of program
and I know that's what yougravitate towards.
That's sort of what got you towhere you were and how you look
(10:28):
and what you do.
So I totally understand that.
But you're right, bringing insome intensity, especially on a
partner workout, can reallydrive you pretty hard.
Speaker 2 (10:36):
And it's so funny because the CrossFit workouts
and bison were the same workoutsthat I was doing in college.
The programming was so similar,besides doing the handstands on
the wall, but like the lifts,the clean, the clean and jerks,
it was all explosive movementand, as a sprinter, that was so
important to incorporate intoyour training.
(10:56):
That's very cool.
Speaker 1 (10:58):
Now nutritionally.
What do you do for yourselfthese days?
Speaker 2 (11:00):
Okay, so I am a big macro person.
Speaker 1 (11:03):
Okay.
Speaker 2 (11:03):
And people.
I have a lot of clients thatreach out to me randomly and
they're like I want to do macrosand then they don't know
anything about macros.
So macronutrients is just a nameof how much protein, fat and
carbs your body needs, based onyour goals.
Right, so it changes.
I think a lot of people as weget older they think as you go
(11:28):
through menopause you're goingto basically lose your body and
I feel like a lot of things thatyou see on social media they
target towards menopause Socialmedia you have to be so careful
of, because the problem withnutrition everyone eats, so
everyone thinks that they're anexpert.
Speaker 1 (11:44):
Of course.
Speaker 2 (11:45):
So as you get older, your body needs more protein
because you lose muscle mass.
So macronutrients also kind ofmake you aware of what you are
eating.
They're not for everyone.
I work with clients who do handportions, because your hands go
with you everywhere.
Speaker 1 (12:01):
Right.
Speaker 2 (12:02):
But I like doing my macros because it gives me a
little bit more flexibility inmy diet.
Speaker 1 (12:07):
Flexibility, which is usually sort of yeah, because
I've tried macros.
And I would say the first thingis, I think it's super helpful
because, you don't, I did noteven realize exactly how much I
was eating or what theproportions in terms of carbs,
fats, proteins I was eating, butI felt like after a while like
(12:27):
I'm surprised you stuck with it,continued, because after a
while I'm like okay, I know, Iknow, I know, I know, I know
what I'm doing more or less.
And then the other thing was Ifound myself at the end of the
day saying, okay, I need 10, 10grams more fat.
So I'd have to like grab ahandful of walnuts or something
and stuff them in my mouth andbe like, okay, I meant my macros
for the day, and I felt like itwas kind of stifling me a
(12:49):
little bit.
I'd go to a restaurant.
I'd be like, oh my God, I don'teven know what to order because
it's going to totally screw upwhat I like.
I don't know what these numbersare.
Speaker 2 (12:57):
So it's funny.
So my biggest thing whenever Iwork with clients, it's all
about planning.
So I say plan the day before.
Also, I think it's veryimportant to work in that range.
So if you have macro numbers,for an example, and your protein
number would be 180 grams,maybe your goal for that week is
number one.
Perfection never exists.
(13:18):
It's always going to backfireon you.
So maybe working if it's 180grams protein within that day
backfire on you.
So maybe working if it's 180grams protein within that day,
maybe a realistic number isanywhere between 175 and 185.
When you're going out to dinner,if you've done macros for a
(13:39):
while, you know maybe that fourounces of, let's say, steak is
the size of your palm, so kindof guesstimating.
I think anything that is on thedot extreme is going to
completely backfire.
So I think planning and workingwithin a healthy range is
something that's more realistic,that makes my clients adhere
more to whatever their macrosare and macros are not for
everyone.
Speaker 1 (13:59):
Do you have cheat days?
Speaker 2 (14:00):
Of course.
Speaker 1 (14:02):
And what's your favorite cheat then?
Speaker 2 (14:08):
days, Of course.
And what's your favorite cheatthen?
You know, it depends.
I love salt and I love mychocolate.
So my favorite foods, I lovesun chips orvis cheddar.
Speaker 1 (14:14):
Oh, wow, yeah.
Speaker 2 (14:15):
Those are good.
Or tostitos with lime, thoseare great and I love like a
brownie, or I love fried chicken.
Speaker 1 (14:23):
Wow.
Speaker 2 (14:24):
Yep, so I'm all over the place.
It depends on my mood, but yes,I do have cheat days.
I think being consistent 85 to90 percent of the time is
something completely realistic.
That's going to get you to yourgoals.
Speaker 1 (14:38):
So, speaking of goals , tell me if I'm a skeptic and
I'm listening to you right nowand I'm saying, like you said, I
know more or less what I needto do.
Right, I eat, I move.
Why would I need a coach in thefirst place?
Why do I need Jessica Wendy tohelp me?
Speaker 2 (14:53):
So I think a lot of people that come to me for
coaching is number one.
They're completely unaware ofthe nutritional value that's in
their food.
I have a lot of clients thatcome to me that might be obese
and so that was me.
So usually when I start with myclients, the first thing I have
(15:15):
them do is I have them foodjournal, and what I have them do
is I have them take photos ofeverything they eat and drink,
because usually photos don't lie, and especially during the
weekends, because, let's behonest, weekends could be 35% of
your week and I don't reallyknow many people that eat the
exact same way they do duringthe week on the weekends.
Speaker 1 (15:35):
Of course.
Speaker 2 (15:36):
So I think a lot of them don't realize, and I feel
like a lot of my clients, it'snot so much their carbohydrates
are so high, but their fats arethrough the roof.
Really and fats you don't needto eat a lot of it.
But fats there's nine caloriesin one gram of fat, so it's very
calorically dense compared tofats, compared to carbohydrates
(15:57):
and proteins, so you don't needto eat a lot of it for the
calories to really add up.
So I think it's havingnutritional value.
I think also a lot of myclients they need to learn how
to deal with stress, stressmanagement.
They need to work better ontime management and priorities.
(16:18):
Those are those issues as well.
Speaker 1 (16:21):
How do you help someone with that?
Those are lifelong type ofhabits.
Speaker 2 (16:25):
Yes, yes, yes.
So we kind of work on the wholething.
We work on stress management,we work on sleep, we work on
priorities and we work onnutrition, because they all go
hand in hand, because you couldbe following your macros exactly
and then boom all of a sudden,like your kid is sick, like what
do you do?
And that's what I do with myclients every week.
(16:47):
We say, okay, what are somethings coming up?
You're traveling.
Okay, how can we make progresswhen we're on vacation?
We're going out to eat, we haveChristmas, we have a birthday
party.
So what are some things thatare realistic, that you could
work in the gray area, thatyou're still going to make
progress, because perfectionnever exists.
Speaker 1 (17:05):
What kind of tools do you use to help your clients,
like what apps or tracking?
Speaker 2 (17:10):
So I am with Precision Nutrition.
I also, my platform isPrecision Nutrition.
Speaker 1 (17:17):
Okay.
Speaker 2 (17:17):
So on that, it's a habit-based coaching.
I have some clients thatcompletely love it and I have
some clients that are not likebig fans of it.
I have clients everything isindividual approach with my
coaching.
So, like I said before, I haveclients that love doing macros
and I have clients that arecompletely terrified of it, that
(17:38):
just want to do hands or say tome Jessica, just tell me what
should be on my plate.
So with the Precision Nutrition, I use that where they.
We focus on habits, we focus ongoals for the week.
All of my clients do theirmeasurements on there, but my
clients that do macros.
I'm a big fan of chronometer,so not a big fan of MyFitnessPal
anymore.
(17:59):
I feel like a lot of theentries are wildly inaccurate.
So I use the platformchronometer and I also use the
Precision Nutrition website.
Speaker 1 (18:08):
How many of your clients also do personal
training in addition tonutrition coaching with you?
Like most, some half.
Speaker 2 (18:15):
Some, it depends.
Some months I have, I onlytrain in person for home.
Speaker 1 (18:23):
Okay.
Speaker 2 (18:24):
And then I do have clients where I write out
programs, so it's a little bitdifferent.
Speaker 1 (18:28):
Right so it's not.
Speaker 2 (18:29):
I don't see them, but I might write out some programs
from them.
So I would say it's basically asplit 50-50.
Speaker 1 (18:36):
Okay, Give me a success story or two of a client
that you had.
That you really didn't thinkwas going to.
You know was a real challenge,and what do you think was a
secret for how they were able toget themselves to where they
wanted to go with what they weredoing?
Speaker 2 (18:54):
how they were able to get themselves to where they
wanted to go with what they weredoing.
Okay, so I was thinking I waslike I've had so many different
success stories.
I would say I had a client thatstarted with me Word of mouth,
completely random.
She was telling me thatbasically nothing worked for her
.
She had a huge sweet tooth, shewould have all of these
(19:14):
cravings, she knew what to eat,but she would just go off the
rails.
So basically what I did like Itold you in the beginning I had
her food journal and she waseating like no protein.
Yes, Wow.
So protein in my opinion as wellas fiber, I should say
vegetables is so important toinclude in your diet.
(19:35):
Protein takes longer for yourbody to digest.
It also needs more calories fordigestion and as we get older
we need more protein.
So I really upped her protein,we got into weightlifting and
her body completely transformed,just physically.
(19:56):
But when she first started withme, she told me she disclosed
to me that she was verydepressed and that I've helped
her so much feel better, justnot on the outside, but on the
inside too.
Speaker 1 (20:09):
So that was a really, really great, great feeling
what do you do now with clientsthat are on weight loss drugs
like the Ozempics out there?
Now, that's a big thing, so youprobably are into CEDAR.
Speaker 2 (20:21):
So I've seen so many stories.
I had a client that I work withvery closely and she lost a lot
of weight in the beginning andshe became kind of stagnant and
she started on it.
She didn't go to her doctor, itwas another doctor that
prescribed it to her and she Imean everyone has different side
(20:44):
effects- stories everyone'sindividual, but she had a really
negative experience with itwhere she had fecal impacting.
Speaker 1 (20:51):
Oh my gosh.
Speaker 2 (20:52):
Yes, Wow.
So it was a little crazy andshe was like I am never doing
this again, but I've had clientsthat are on it.
That has definitely served as atool for them.
My biggest thing with thosedrugs is not having them be a
Band-Aid to their lifestyle.
(21:12):
So, okay, they're not eating asmuch, so they're losing weight,
but some of them their hair isfalling out because they're not
getting enough nutrients.
So it's really important thatwhen you're on those drugs,
especially that you're gettingprotein in and you're getting
your nutrients in and you'restill moving your body and
you're still weightliftingbecause you don't want to lose
(21:32):
muscle mass.
Because once you lose yourmuscle mass, your resting
metabolism is going to be so lowand that's what causes that
crazy yo-yo dieting.
So it's keeping up with thelifestyle.
It will be great for clientsthat keep on doing the healthy
habits that need a jumpstart.
(21:53):
But for clients that are justputting the band-aid of, I just
don't want to eat and I'll eat achocolate bar whenever I want.
I don't think it's a good idea.
Speaker 1 (22:01):
Agreed.
That fecal impaction justreminded me of being a resident.
We always assigned that task todisimpact patients to the most
junior, either intern or medicalstudent, and I've been the
recipient.
I've been the medical studentwho had to go to a room and do
it, and I've sent others it'snot fun no.
And I would recommend avoidingthat if you pop the pill.
Speaker 2 (22:24):
Yes, and it was because it slows down your
stomach.
Speaker 1 (22:27):
I'm seeing.
Speaker 2 (22:27):
But when you're not eating anything because you're
not hungry and you're notdrinking enough and you're not
moving, you're going to haveissues.
Speaker 1 (22:40):
That's terrible, so I'm glad that that worked out.
Okay, let's go through a couplescenarios here, some samples of
some typical possible clientsyou might meet or have met.
The first one is the busy 40 to50-year-old professional works
extensively, has to travel maybe, or has a lot of work, stress,
poor sleep, whole lifestyle issort of not really.
Speaker 2 (22:58):
All out of whack.
Speaker 1 (22:58):
Yeah, it's pretty disordered and they don't know
much, except maybe that they'reno longer 25 years old.
They're gaining weight, losingenergy.
They just don't feel right.
Someone like that comes to you.
What's your approach for them?
Speaker 2 (23:12):
Okay.
So what I do is I workbackwards so we talk about what
their long-term goal is.
So it's very specific.
Are they trying to be healthier?
Are they trying to lose weight?
Are they trying to gain muscle?
So what I do is I look ateverything, so it's not just
nutrition.
I want to know how many hoursthey sleep.
(23:33):
I want to know how many mealsthey're eating out.
I want to know how much alcoholthey're drinking during the
week.
I want to know what medicationsthey're on.
I want to know who does thefood shopping in the house.
I want to know, okay, they'regoing out to eat, what is their
food selection?
And then what I have them do isI say to them I want my clients
to feel successful.
So I say, okay, I want you topick the lowest lying fruit.
(23:54):
What is something that youthink, with your week going on,
that you could maintain 85%consistency?
Speaker 1 (24:02):
And what is it usually that they can start with
?
Speaker 2 (24:06):
It's individual for every single client, so it can
be.
I have clients that are like,oh, I could up my hydration this
week.
That's really really easy.
Speaker 1 (24:14):
Right.
Speaker 2 (24:15):
Because a lot of my clients don't people in general
don't drink enough water.
Absolutely you should bedrinking 65% of your body weight
Coffee.
They're drinking Right Soda,right Red Bulls, right, but not
water.
Speaker 1 (24:27):
Right.
Speaker 2 (24:32):
A lot of my clients might just start with vegetables
.
Let's increase your vegetables.
How can we put more vegetablesinto?
Speaker 1 (24:35):
your diet.
Speaker 2 (24:35):
So you just start with that tiny little thing,
tiny little thing, and then whatwe do is we build every week.
I want them to feel successful.
I have clients that come to meand they're like I want to do it
all, and then, unfortunately, alot of those clients get
completely overwhelmed.
And then we go back to step one, breaking things down
individually.
Speaker 1 (24:54):
How long would you say it takes someone to make a
substantial change in terms ofprogress?
Because people think it takesthree months and then they're
just like it's going to beawesome, I just have to do this
for 90 days.
Speaker 2 (25:07):
I think three months they'll start if they are
consistent.
They'll start feeling better intheir clothes, They'll start
having more energy.
Five months, people arestarting to take notice.
By a year like I would say ayear people have made dramatic
results.
Speaker 1 (25:26):
Let's do the second scenario Young 20, 30 year old
young adult, very fit, wasprobably a good athlete, maybe
in high school or college.
Now wants to.
Now is in the job you know, hasa job, is working, and if it's
a woman, she's like I just don'twant to get bulky.
I don't want to.
I want to stay lean, I want towork on my core.
Speaker 2 (25:46):
Oh, I hear that all this time.
And that was me.
Oh, I hear that all this time.
Speaker 1 (25:49):
And that was me.
So how do you address the?
Because that's such a prevalentsocial image.
Speaker 2 (25:55):
I hear it all the time.
Speaker 1 (25:57):
Reinforced by media.
Speaker 2 (25:58):
And it's so funny and it's like a lot of these people
that come to me are people thatI used to work out with and
they're like I don't want to dolegs because I don't want my
legs to get bulky.
Speaker 1 (26:08):
Right.
Speaker 2 (26:10):
It's actually the complete opposite.
So if you think of muscle, ifyou have five pounds of muscle
in your hand and you have fivepounds of fat, they're both the
same exact weight, but which oneis smaller in size.
Speaker 1 (26:22):
The muscle is denser right.
Speaker 2 (26:24):
It's a lot more compact.
It's smaller.
So if you're lifting weights,the exact opposite is going to
happen You're actually going toget smaller.
So if you're lifting weights,the exact opposite is going to
happen You're actually going toget smaller.
The only way you're going toget bulkier is if you increase
your fat and you're taking intoo many calories than your body
needs.
You are not going to get quoteunquote bulky.
And I tell my clients you'regoing to get bulky if you're
(26:45):
eating too much, if you areworking in a maintenance or
you're working in a deficit andyou're weightlifting, your body
is going to completely transform.
So when you are on a diet andyou're in a caloric deficit and
you're eating enough protein,your body's going to burn fat
and it's going to burn muscle.
If you're weightlifting andyou're in a caloric deficit,
(27:08):
you're going to burn fat.
So there's a big difference.
Speaker 1 (27:12):
How about the guy who's in that situation?
They're like I just need to get.
I'm so skinny, I need to getjacked, I need to get bulky.
It's the exact opposite.
I want to get big.
Speaker 2 (27:21):
So it's number one.
I tell clients like if you wantto get bigger, you got to eat
more calories and you got to getinto the gym.
So you can't be eating base,you can't be in the gym one or
two days a week and expect toget to your goals.
So I actually worked with apersonal trainer and he wanted
to have that same goal.
(27:42):
And when we talk about macros,for example, my macros for
carbohydrates are around 180.
My macros for carbohydrates arearound 180.
His carbs were like at threesomething oh my God, he was
eating all day but he hadamazing results.
But in terms of if a clientwants to get into the gym, and
(28:03):
number one, it takes a long timeto build muscle.
It's not something people thinkthat they're going to go to the
gym Like.
I've had clients that startwith me and be like I don't want
to go to the gym because I putmuscle on really easily.
And I'm scratching my head andI'm like do you know how long it
takes?
Like, if a female like wants togo to the gym and she is like
(28:23):
consistent five days a week andshe is on point with her
nutrition, someone like my agewould.
It would be amazing if theycould put on half a pound of
muscle a month.
Speaker 1 (28:34):
Right.
Speaker 2 (28:35):
And that's it's so hard to put on muscle, um, so
it's going to take time and it'sgoing to take consistency, um,
and it's also frequency.
Speaker 1 (28:44):
Do you program differently for um men versus
women in terms of your workoutregimens or how you train them?
Speaker 2 (28:54):
It's a little bit different, I think, based on the
individual I see.
So I have clients that have noexperience, that are just kind
of like going with, likestarting off with body weight
because they can't even balance,and then I have clients that
have been doing it for a longtime that he's kind of just a
little bit of a push.
Speaker 1 (29:12):
I got it All right, so let's talk about the third
scenario.
Busy parent two, three youngchildren, very stressed, time
crunched.
Speaker 2 (29:23):
Were you there.
This sounds like my typicalclient.
Speaker 1 (29:26):
Yes, trying to squeeze in some better nutrition
and fitness, but it's hard.
You're meal prepping for yourkids, you're meal prepping maybe
for someone else, and thenyou're also trying to meal prep
for yourself.
And doing all that while tryingto maybe also have a job like
how does that work for somebody?
Speaker 2 (29:43):
So I think that biggest thing is like time
management and priorities andlearning to say no.
So my biggest thing is if youreally want it, you'll figure it
out.
That is my typical client.
It's just kind of making timefor yourself, learning to say no
(30:03):
, utilizing people in yourfamily to help out, having your
kids help out in the kitchen,keeping things simple, Like what
are some simple meals that youcan put together when your kids
are in sports and you're flyingfrom this place to this place?
That takes 10 minutes to whipup?
What are some snacks that youcould grab with you when you're
(30:24):
at?
I'll give you an example.
My son wrestles, so some ofthese wrestling matches are six
or seven, six, seven hourssometimes.
Speaker 1 (30:31):
Right.
Speaker 2 (30:35):
So what's something that you could throw in your bag
.
That's really quick, becauseit's a lot of times those type
of clients don't eat for likeseven or eight hours and then
when they get home, they justgrab whatever they want.
Speaker 1 (30:43):
Right.
What do you do in terms ofnutrition for your family?
You have kids, yes, do you dosomething different for them?
Obviously, their kids are justlike I just want chicken nuggets
, like.
What do you do to manage that?
Speaker 2 (30:57):
so it's funny.
So I meal prep.
Usually.
I spend like a saturday orsunday for a couple of hours
meal prepping and I have threekids I have a 16 year old, I
have a 13 year old and I have aseven year old.
So I am flying solo.
I have full custody of my kids,so I am busy.
I'm at the point now I feellike my 16 year old has really
(31:23):
gotten into fitness andnutrition and my 13 year old is
starting.
So I meal prep all these, allthis food, and then they eat it.
They like what you make Foryears ago it was not like that.
I'm like what happened?
Like I meal prep everythingindividually for the week and
you guys are eating everythingStop.
So I try to keep things likereally simple.
(31:45):
A lot of times with macros it'sportion sizes.
I think the biggest thing iskeep things simple.
So if I make tacos like I'lljust focus on, okay, getting a
leaner cut of ground beef orground turkey, I'll get like a
93 to 99%.
They might have taco shells.
I might just throw mine on topof a salad.
Speaker 1 (32:07):
I see.
Speaker 2 (32:08):
If we're doing like all my kids eat eggs.
Eggs are really simple.
I try to find things like Ifocus on.
Okay, I'm getting threeproteins during the week, how do
I prepare it?
I might prepare it a little bitdifferently from my kids than I
do for myself when I'm in abind.
I love the real good chicken.
You ever tried it?
Speaker 1 (32:28):
No.
Speaker 2 (32:29):
So it's actually coated in cauliflower rice.
Speaker 1 (32:31):
Oh what.
Speaker 2 (32:31):
Don't tell my kids that my mom actually bought it
accidentally from Costco once.
I was like this is really goodand I turn like the nutrition
label over.
I'm like the macros on this areamazing.
The carbs are really low, thefats are really low.
I like the ingredients and theproteins off the charts and my
kids like it.
So I put that in the air fryerso that's like a go-to quick,
(32:52):
easy meal for me.
Kids love, like I said, tacos.
That's quick and easy.
My kids eat rotisserie chicken.
That's easy.
So I just try to keep thingslike.
I don't have time to cook fiveor six different meals.
So I just really try to keepthings easy and simple.
But making, let's say, a pasta,I'll have some, but my portion
(33:12):
size might be a little bitdifferent than my kids.
Speaker 1 (33:14):
How about micronutrients?
Do you take supplements?
Do you recommend any type ofsupplements for your clients?
Speaker 2 (33:20):
So supplements are kind of like very unregulated In
the term natural.
There's no regulation for theterm natural, so I think most
clients should be on amultivitamin.
I think most of us, especiallyanyone like north of Washington
DC, especially this time of yearshould be on vitamin D, and
(33:42):
then the rest depends on whattheir needs are.
I'm not a huge supplementperson.
Got to be completely honest.
Supplements I take are I takemagnesium.
Now, in terms of just trying toget a better night's sleep.
It's interesting because mybrother works for Vitamin Shop.
Speaker 1 (34:00):
Oh, he does.
Speaker 2 (34:01):
Yes.
So he was like telling me.
He's like Jessica, there's abig sale this week, everything's
40% off, what do you want?
So I was like this week,everything's 40% off, what do
you want?
So I was like I need somethingfor sleep.
And he's like don't domelatonin.
So, um, I'm I'm not a bigsupplement person.
It's multivitamin, vitamin D.
(34:22):
Um, people ask me all the timeabout creatine.
I could go either way with it.
Um, I like my pre-workouts justbecause I need that extra
caffeine in the morning.
Speaker 1 (34:34):
Which one do you like the most?
Speaker 2 (34:36):
So I like the Monster .
Speaker 1 (34:39):
Oh, wow.
Speaker 2 (34:40):
Yeah, I like the strong stuff.
Listen, I get up at 4.30 in themorning, so I need something
that's going to throw me rightin.
Speaker 1 (34:48):
Got it Nice, all right.
So what other tips would youhave for someone who's starting
on this or listening and sayingthis is something I really do
want to engage in, but they'renot around here, maybe they're
somewhere else.
What can they first do to sortof get started with the fitness
journey, or nutrition?
Speaker 2 (35:05):
journey.
Number one, I think, justfinding figuring out what their
goals are.
What exactly are they lookingfor?
Um, realizing that nutrition intheir body is not going to
change overnight.
Um, it's something that isgoing to be, um, something that
they can do consistently.
I know, before the podcast wasstarting, we were talking a
(35:26):
little bit about exercise andwhich one is best.
I think the best thing that isbest for you is something that
you know that you're going to beable to be consistent with.
Whether it's Pilates, whetherit's weightlifting, whether it's
CrossFit, you want to picksomething that you know that you
enjoy.
Same thing with nutrition.
(35:47):
I have clients that come to meand it's just finding foods that
they enjoy and recipes thatthey'll actually eat instead of
like.
It reminds me of the Instagramreels of like people eating
broccoli and holding the pieceof chocolate under their nose
and taking a bite.
Speaker 1 (36:04):
Like breathing in the chocolate and then like
stuffing the broccoli in theirmouth.
Speaker 2 (36:06):
So it's just finding foods that are nutrient dense,
that you enjoy eating, andrecipes and things that are
quick and easy.
It's all about finding things.
That nutrition is so individual, so what might work for me
might not work for you, so it'sfinding things that are
(36:26):
individual, that you know thatyou can maintain.
Speaker 1 (36:29):
Where do you get your energy and motivation?
I mean listening to what you dowith all the responsibilities
that you have.
What motivates you to get outthere and to help so many people
when you yourself have so muchon your own plate?
Speaker 2 (36:43):
So by nature I am a fixer and I am a doer.
Not many people know I'm adomestic violence I should say
not survivor but thriver, and Ithink everything built on my
struggles of what I went throughand my family helps me, want to
(37:04):
help other people and mybiggest thing is having my
client feel successful, peoplefinding successful.
I feel like that drives meenergy-wise to want more, to do
more.
Speaker 1 (37:16):
It's so funny because I think people's circumstances
are often so challenging andpeople can either use that as an
excuse not to get things done,or they use that as motivation.
Speaker 2 (37:27):
It could either break you or drive you Right.
Speaker 1 (37:29):
Because I could hear someone say you know what I was
in that situation and that's whyI am not successful and I can't
thrive is because of mynegative experiences that I had.
But you're the person who saidbecause I had these issues in my
life that impacted me, I'mgoing to turn around and become
(37:50):
an educator, become a successfulathlete, become a mother of
three and train others and coachothers on doing more.
And so I feel like that wasn'tyour experiences.
That was you reacting to yourexperiences as whatever was
intrinsic to you that got you totake that and then drive with
(38:10):
that.
Speaker 2 (38:11):
Yes, whatever was intrinsic to you that got you to
take that and then drive withthat.
Yes, and I think the biggestthing is, I thrive off of people
feeling successful withthemselves and hitting their
goals and feeling good andconfident.
I think it's the best feelingin the world.
Speaker 1 (38:24):
Jessica, I'm so impressed.
Thank you so much for guesting.
Remember you can follow Jessicaon Instagram at JWB Fitness 3.
And how else can they get ahold of you?
Speaker 2 (38:37):
So I actually I'm on Facebook as well under Jessica
Wendy.
It's funny, when I went throughmy divorce I changed my name,
so Wendy is actually my middlename.
Speaker 1 (38:49):
Oh, is that right.
Speaker 2 (38:49):
Yes, so it's funny.
When I moved to Wyckoff about10 years ago I got so many
Christmas and holiday cards tothe Wendy family.
They used to laugh, so my lastname is actually Bernstein.
Wendy's my middle name, but onmy links I also have my ProCoach
app so you could click on thatas well to set up a consultation
(39:11):
, and through my social mediahandles as well, on Facebook and
Instagram.
Speaker 1 (39:17):
That's awesome.
Thank you again and wish youthe best for 2025.
Speaker 2 (39:21):
Thank you so much, Sam.
It was a pleasure to be on.
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com