Newsletter

Jessica van Oy - Personal Trainer
Miscellaneous

Jessica van Oy Personal Trainer

Personal Trainer My name is Jessica von Oy. I am a nationally certified personal trainer through NASM and I am currently in the process of working towards my nutrition coach certification. I hope to be done with that early next year. I’ve worked as a 1:1 and group fitness instructor for many years at gyms in the

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Yellow road sign stating Finish Line Ahead
Miscellaneous

It’s Not About the Finish Line

When you set out to accomplish something, whether to finish a race, lose weight, or get your house organized, there is a finish line, or at least you hope there is.  However, it’s not the finish line you should be focusing on, it’s all the steps it takes to get to the finish that matter most. tips

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Two people at top of mountain high-fiving goals reached.
Exercise

2022 Goals Check-in

Half-year goal check-in Back in December the newsletter was about NOT setting New Year’s resolutions, instead, it spoke about setting SMART Goals. Last week marked the half-year point of 2022 and it’s the perfect time to check in and see how you are doing towards reaching your goals. Are you still on pace? Did you

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Clothespins holding cards stating: Positive mind, positive vibes, positive life.
Miscellaneous

Move Forward with a Positive Stride

Don’t let something negative control your future While watching the show “A Million Little Things” last week there was a quote that stuck with me and made me think about how it applied to my own life and how Coach Mel’s Group Fitness came to be. There was a scene where Rome’s foster son did

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Clock with wings showing time flies.
Miscellaneous

Time Flies

When I was thinking about what to write about this week so many things came to mind but then, while I was getting dressed this morning, I looked down at my shirt and saw “Est. 2000”. I thought hmm it seems odd to see something that says “Est” that doesn’t start with 19. The year

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Can Cancer be Prevented? Multi-colored cancer ribbons
Health

Can Cancer be Prevented?

Can we prevent cancer? As I mentioned last week, I’m a very optimistic person, but cancer brings out the worst in me. I’m not sure we can PREVENT cancer. According to Harvard Health Publishing, “About one of every three Americans will develop some form of malignancy during his or her lifetime.” One in three, those

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June is Cancer Survivor month with ribbons of many colors.
Health

Being a Cancer Survivor

Early Detection is Key to Cancer Survival Seven years ago TODAY, I heard the words no one wants to hear, “you have cancer”.  The flood of emotions is hard to put into words but there was no doubt in my mind that I was going to fight with every ounce of my being.  I consider

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Woman with burnout with head down on laptop
Health

Burnout is Real – Part 4

by Shakira Crespo Burnout tips review #1 – Turn to others for help #2 – Reframe the way you look at work #3 – Reevaluate your priorities – it’s OK to say no.The first tip was to  #4 – EXERCISE!! Make exercise a priority Even though it may be the last thing you feel like

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Woman with burnout with head down on laptop
Health

Burnout is Real – Part 3

Burnout Tip Review The first tip was to turn to other people and the second tip was to reframe the way you look at work. Let’s continue this week with Tip #3 – Reevaluating your priorities. Time to take a deeper look at you Burnout is an undeniable sign that something important in your life

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Woman with burnout with head down on laptop
Health

Burnout is Real – Part 2

How to Reframe the Way You Look at Work by Shakira Crespo Last week we started with Tip #1 on how to reduce or work through burnout by turning to other people. This week let’s talk about how to reframe the way you look at work. I know a lot of my readers are retired,

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Woman with burnout with head down on laptop
Health

Burnout is Real – Part 1

When I was the softball coach at Miss Porter’s School I had the pleasure of working with several young ladies. In the next few weeks I will be bringing you a series on burnout that has been written by one of my players, Shakira Crespo. Shakira and I have stayed in touch through Facebook and

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Woman with hand to ear listening to her body.
Miscellaneous

Listen to Your Body

It’s Amazing How Much Your Body Can Tell You No news is good news Think about this for a minute, when everything is good, you don’t usually “hear” from your body, right? When we have slept enough, eaten enough, when we are, in general, feeling good, or when everything is working the way it should,

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Doctor's exercise prescription
Exercise

Is an Exercise Prescription What the Doctor Ordered?

What if your doctor gave you an exercise prescription? We are all eager to find a quick fix to any problem we have, the quicker the better. When it comes to your health we are quick to seek a doctor’s advice to feel better, most doctors write out a prescription for one of many drugs

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Coffee cup on table with note pad stating, "It's OK to have a bad day".
Miscellaneous

It’s Ok to Have Bad Days

You are allowed to have a bad day, but… I know I’m not alone when I say that sometimes I just don’t feel at my best, I can’t even put my finger on why but I’m just “off”. I’m not talking about being sick, of course, that could also be true, but I’m just talking

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Green street signs that say "Quit Complaining".
Health

Is Complaining Bad for Health?

Complaining can be bad for your health How many times per day do you think you complain? I bet it’s more often than you realize. Think about it, we complain about the weather, we complain about the cost of gas, we complain about someone taking our parking spot, and the list can go on and

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Before and after pictures of Coach Mel after counting calories and macros for 3 weeks.
Nutrition

Do I Really Need to Count Calories and Macros?

Mindful eating Tips wrap-up For the past three weeks I’ve been bringing you mindful eating tips, 9 in total. I hope you have put some of those tips into action and are seeing some positive results. I started that series after I did some training with a nutritionist, we went way more in depth than

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Table with plates of food for part 3 of Mindful Eating Tips post
Nutrition

Mindful Eating Tips Part 3

Mindful Eating – Part 3 This week wraps up my three-part series on Mindful Eating. Here are three more tips to think about when you are preparing to eat something. Make mindful your mantra Check in with yourself to see if you are eating out of habit or because you are truly hungry. Just because

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Table with plates of food for mindful eating
Nutrition

Mindful Eating Tips Part 2

Mindful Eating Tips Continuing with our series on mindful eating, this is part two of a three-part series. If you missed part one you can use this link to see the tips from last week. Here are three more things to think about before you take that first bite of food. Don’t eat to reward yourself I’ll start

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Table with plates of food
Nutrition

Mindful Eating Tips

Mindful Eating – Part 1 Did you know March is National Nutrition Month?  In recognition of this month’s theme I’m making nutrition the focus of this and the next two newsletters. We are going to focus on mindful eating. What is mindful eating? It’s when we think about the what, where, when, why, and how we

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Gold ribbons celebrating non-scale victories.
Exercise

What is a Non-Scale Victory?

Celebrate victories without a Bathroom scale What is a Non-Scale victory? (NSV) What is it you ask? I asked myself that same question when I got this text from a current client: “NSV! My more fitted scrub jacket buttons comfortably!! I was going to leave it open like normal but decided to try :)) I’m

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Recent Newsletters

Jessica van Oy Personal Trainer

Personal Trainer My name is Jessica von Oy. I am a nationally certified personal trainer through NASM and I am currently in the process of

It’s Not About the Finish Line

When you set out to accomplish something, whether to finish a race, lose weight, or get your house organized, there is a finish line, or

2022 Goals Check-in

Half-year goal check-in Back in December the newsletter was about NOT setting New Year’s resolutions, instead, it spoke about setting SMART Goals. Last week marked

Move Forward with a Positive Stride

Don’t let something negative control your future While watching the show “A Million Little Things” last week there was a quote that stuck with me

Time Flies

When I was thinking about what to write about this week so many things came to mind but then, while I was getting dressed this

Can Cancer be Prevented?

Can we prevent cancer? As I mentioned last week, I’m a very optimistic person, but cancer brings out the worst in me. I’m not sure

Being a Cancer Survivor

Early Detection is Key to Cancer Survival Seven years ago TODAY, I heard the words no one wants to hear, “you have cancer”.  The flood

Burnout is Real – Part 4

by Shakira Crespo Burnout tips review #1 – Turn to others for help #2 – Reframe the way you look at work #3 – Reevaluate

Burnout is Real – Part 3

Burnout Tip Review The first tip was to turn to other people and the second tip was to reframe the way you look at work.

Burnout is Real – Part 2

How to Reframe the Way You Look at Work by Shakira Crespo Last week we started with Tip #1 on how to reduce or work

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