Jessica Leck- Online Health Coach

Jessica Leck- Online Health Coach Fitness & Nutrition Coaching

06/10/2026

Do you wear shoes when you deadlift?

While recording my deadlifts today I noticed some slight knee valgus from wearing my super cushion shoes.

Even though I’m trained to see it, I didn’t feel it happening until reviewing the video. Our bodies often compensate without us even knowing it!

Took off the shoes and BOOM. My lift looked and felt way better!

Sometimes I’m just not in the mood to take my shoes off- but it paid off today. 4 sets of 8 reps with my bodyweight felt really great! I’m excited to go heavier next time.

06/09/2026

Teaching small group sessions is one of my favorite things, especially with the awesome group of women I get to work with.

They know how to push it! 💪🏼💪🏼
And we have fun doing it.

Is there a reward for slowest PR? No. But there is a reward for listening to my body despite my ego. YES! This was the ...
06/06/2026

Is there a reward for slowest PR? No.

But there is a reward for listening to my body despite my ego. YES!

This was the slowest 5K I’ve ever run because of insane pollen levels and a small spot behind my left knee that needs to be nurtured.

I hurt it a few weeks ago chasing a strangers escaped dog so it didn’t get hit by cars on highway 9. I obviously didn’t warm up before the dog chase and now I’m paying for my good deed a little.

I really wanted to run this entire race today because I like challenging myself but I know that when I feel twinges that it’s stupid to push it. I ended up choosing a run/walk instead. 11:59 overall pace and it felt difficult!

What happens when you keep going through pain? Your injury gets worse. And if you ignore it long enough, your body will start compensating & it will expand to the joint next to it.

Some women will keep doing the thing that hurts and then claim it’s just because they are old. Nope. That’s not it.

I know this personally and I know it from training clients for 16 years. I teach midlife women that there is a time for pushing the pedal to the metal and there are times we need to pivot.

Injuring myself worse is not in my best interest. I want to lift, bike, walk & hike as long as possible!!

I still had a good morning giving what I could and I love the fact that I can ride my bike to and from this race.

I was also so excited for 777! Carl and I saw it on a license plate yesterday and then the packet pick up lady handed it to me. What are the odds?!?!?

06/01/2026

Thoughts from my bike ride this past weekend

Have you been thinking about trying a group session? June is a great month to do that! I have several open spots in my...
05/29/2026

Have you been thinking about trying a group session? June is a great month to do that!

I have several open spots in my Tuesday/Thursday 4pm time slot.

I’m going to run a buy one session, get one free for those classes. You purchase the first and I add your free one to your account right away! Both sessions must be used by July 31st.

The sessions are mostly weight training, with a bit core & cardio mixed in. There are up to 7 spots per session and you will get individualized attention to make it work for you.

These women are making excellent strength and body composition changes. Come try it out!!

Schedule link in comments.
Message me with questions.

In my nutrition challenge group we’ve all been sharing our foods and recipes together. This is one I’ve been making sinc...
05/29/2026

In my nutrition challenge group we’ve all been sharing our foods and recipes together.

This is one I’ve been making since my bodybuilding preps, and it’s tasty!

It’s great for pre or post workout because it’s filled with carbs and protein. Everything you need for a fulfilling workout and recovery.

I measure in grams for this one to make sure it’s the same consistency each time.

80g quick oats
140g egg whites
70-90g banana
5-10 drops Sweet Drops English Toffee stevia
Cinnamon to taste.

Put the oats in a food processor and grind until powder like. Add the remaining ingredients and blend together. Cook like pancakes.

Top with your favorites. I did sugar free syrup, which was a staple when I was 15% body fat and jacked. Pictures for proof. 😱

If you’re weightlifting and trying to add muscle and strength, you need carbs. Every macro has its place and you can time them to your advantage! Your body responds to the inputs. It’s a miraculous machine!

75g carbs
26g protein
Less than 8g fat

05/28/2026

🚩SAVE THIS so you can try these later!
(And yes, I know that today is Thursday.)

Injuries will happen- knowing how to work around them is what matters.

This is a really old video but I had someone asking about options lately so I thought it’s worth a re-share.

I miss this gym at times, but I love what I have now. The ladies who I train now are making really great strength improvements and that’s what matters the most to me.

05/27/2026

Apparently aging well is 4 weight workouts a week and owning at least 10 pair of readers.

I can hike a 10 miler, no problem….. but I have to hold the phone 4 feet away to see the map.

I can see through people better than I can see a text on my Apple Watch.

Honestly at this point I don’t go anywhere without a pair of glasses on my head.

Do I have a pile of them stashed in every end of the house, just in case? Absolutely.

Strong muscles. Strong boundaries. Strong prescription. 👓

And yes, I’m turning 49 this year and still posting flexies on the internet. Can’t stop, won’t stop. 💪🏼 🍑

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