Train with Jane: Personal Trainer

09/11/2026

One of the sneaky things about getting older is that your body may stop reminding you that you need to drink.
In other words, “I'm not thirsty” doesn't necessarily mean “I'm well hydrated.”

As we age, several things can make dehydration more likely:
💧 Our thirst response becomes less sensitive. You can need fluids without getting that strong HEY, DRINK SOMETHING signal you may have had when you were younger.
💧 Our kidneys aren't quite as good at conserving water. With age, the kidneys generally become less able to concentrate urine when the body needs to hang onto fluid.
💧 We tend to have less total body water. And here's where one of my favorite subjects makes yet another appearance: muscle. 😂 Muscle tissue contains substantially more water than fat tissue. As we lose muscle with age, we also lose some of our body's water reserve.
That means a relatively small fluid loss can have a bigger impact than it once did.

Dehydration can show up as fatigue, headache, dizziness, weakness, confusion or a drop in blood pressure—and dizziness plus reduced strength and balance is a particularly lousy combination as we get older.

So what do we do?
Don't rely entirely on thirst.
Keep water where you'll actually see it. Drink regularly throughout the day. Have some with meals. Pay extra attention when you're exercising, spending time in hot weather, sick, or losing more fluid than usual.
And—yes, here I go again—keep working on maintaining your muscle. 💪
Strength training isn't just about looking toned or lifting heavier things. Maintaining lean mass is part of maintaining the resilient, functional body we want to carry with us as we age.

So if that water bottle has been sitting beside you untouched for the last four hours because “I'm just not thirsty…”
This is your reminder to pick the dang thing up. 😂💧

09/10/2026

One of the biggest mistakes we make with exercise is judging whether it's “working” by what happens on the scale.
Your body is getting benefits from exercise that your bathroom scale knows absolutely nothing about.
One of them? Your liver.
Research in people with nonalcoholic fatty liver disease (NAFLD) has found that regular exercise can improve markers of liver health, reduce inflammation and help preserve muscle mass — even when people don't lose weight.
And I think that's an important message for everyone, whether or not fatty liver disease is something you personally need to worry about.
Because exercise isn't simply a tool for making your body smaller.
It helps preserve muscle and strength as we age. It supports cardiovascular and metabolic health. It improves insulin sensitivity. It can help with sleep, mood, mobility and maintaining the ability to actually DO things with your body for as long as possible.

Yet I can't tell you how many people I've seen start exercising, step on the scale a few weeks later, see that it hasn't moved much and think:
“Well, this isn't working.”
Oh, yes it is.
There are a whole lot of things happening inside that body that don't show up as a smaller number between your toes.

And that's one of the reasons I'm such a broken record about strength training, especially as we get older. 😂 Preserving muscle matters. Being able to carry groceries, climb stairs, get yourself off the floor, travel, garden, play with the grandkids—or whatever you want your life to include—matters.

So exercise because you want to lose weight if that's one of your goals.
But please don't make weight loss the only reason you move your body—or the only way you measure whether your efforts are paying off.

Your health is much bigger than the number on the scale.

09/09/2026

09/08/2026

The kids are back in school. Summer schedules are winding down. Maybe—just maybe—you've suddenly got a little more time for YOU?

And perhaps you're thinking it's time to get back on track.
Before you go looking for the perfect diet, the perfect workout plan, the perfect eating schedule, the perfect number of carbs, or whatever the internet has decided is THE ANSWER this week...
Stop.

There is no perfect diet.
There isn't even one “best” way to eat that works for every woman, every lifestyle and every stage of life.
What does exist are "good-enough" habits that you can actually keep doing.

Eating more protein.
Eating more plants and fiber.
Strength training a couple of times a week.
Moving your body most days.
Getting enough sleep.
Managing stress.
And learning how to do all of that while still having dinners out, vacations, birthdays, holidays and a LIFE.

That's really what my Total Transformation Program is about.
It's not a diet. And it's definitely not a 30-day challenge where you overhaul your entire existence on Monday and are sick of the whole thing by Thursday.

We have a full year to work on nutrition, strength, sleep, stress, mobility, perimenopause and menopause strategies, recovery and all those seemingly small habits that make a very big difference over time.

Some days you'll nail it.
Some days you'll do the bare minimum.
Some days life will completely blow up the plan.
That's okay.
We're looking for progress, not perfection—and we're building something you can actually live with long after the program is over.

Because, as I said in my last post: The year is going to pass anyway.
If the return to a more normal fall routine has you thinking maybe it's time I started taking better care of myself, send me a message.
You don't need the perfect diet.
You just need somewhere to start. ❤️

09/07/2026

Since it's Labor Day weekend, let's put the poor maligned potato on the grill. 🥔🔥
Parboil some small potatoes, toss them with a little olive oil, garlic, salt, pepper and smoked paprika, then grill until crispy and charred around the edges. Finish with fresh herbs, a squeeze of lemon and a little Parmesan if you'd like.
Potato. Grill. Crispy edges.
Nobody had to drown anything in cheese sauce, and nobody had to eat a sad plain potato in the name of “health.” 😂

Crispy Grilled Garlic-Herb Potatoes 🥔🔥
Ingredients
- 1½ lbs small potatoes, halved — or larger potatoes cut into chunky wedges
- 1½ tablespoons olive oil
- 2 cloves garlic, minced
- Salt and pepper
- Smoked paprika
- Fresh rosemary, thyme, parsley or whatever herbs you like
- A little grated Parmesan, optional
- Lemon wedges

Directions
Parboil the potatoes in salted water for about 8–10 minutes. You want them beginning to soften but still firm enough that they won't fall apart on the grill.
Drain them well and let them dry for a few minutes. Toss with a little olive oil, garlic, salt, pepper and smoked paprika.
Put them directly on a medium-hot grill, cut-side down. Grill about 15–20 minutes, turning occasionally, until they're tender inside with gorgeous crispy, charred edges.
Toss with fresh herbs when they come off the grill. Add a little Parmesan and a squeeze of lemon if you're feeling fancy.

09/06/2026

Psyllium husk. Not exciting. Surprisingly useful.

If you're trying to improve your cholesterol numbers, here's one of the decidedly unsexy things that may actually help: psyllium husk.

Psyllium is a soluble, gel-forming fiber. Once you consume it with water, it forms a gel in your digestive tract. That gel helps trap bile acids so they're eliminated instead of recycled. Your liver then needs cholesterol to make more bile—which can help lower LDL, the “bad” cholesterol.

And this isn't the latest supplement fad. The cholesterol benefits of soluble fiber from psyllium are well established enough that the FDA permits an authorized heart-health claim for it.
Psyllium has some other nice tricks, too. Because it absorbs water and adds bulk, it can help keep you regular. Fiber can also help with blood-sugar control and may help you feel fuller longer.

One very important catch: WATER. Lots of it!!

Psyllium absorbs a tremendous amount of liquid, so this is not something you take dry and hope for the best. Follow the directions on the product and take it with a full glass of water. Inadequate fluid can actually create a choking hazard.

If you're new to psyllium—or fiber in general—start small and increase gradually. Your digestive system may have some rather vocal opinions if you suddenly go from very little fiber to a whole lot. 😂
And if you take medications, check with your doctor or pharmacist about timing, because psyllium can affect the absorption of some medications.

Is it magic? Nope.

But combined with an overall diet rich in vegetables, fruit, beans, whole grains and other high-fiber foods, it's a very simple little addition that can have some legitimate benefits.
Sometimes healthy really is pretty boring.
And boring is just fine when it works. 😉

09/05/2026

The Great Tomato Explosion of 2026 continues. 🍅😂
At this point, I'm pretty sure I'm harvesting tomatoes faster than one human being can reasonably eat them — although I'm certainly giving it my best shot.

This Puttanesca Chickpea-Tomato Salad is a ridiculously easy way to put them to work. It's fresh, salty, briny, filling and requires very little effort — always a win in my book.
Nutritionally, there's a lot going on here too: tomatoes provide vitamin C, potassium and lycopene; chickpeas and white beans add plant protein and plenty of fiber; and the olive oil provides healthy unsaturated fats (and you don't need a gallon of it!).
Add quinoa if you want to turn it into an even heartier meal, or just grab a bowl and a fork.
Because apparently the tomatoes aren't going to stop growing just because my freezer is begging for mercy. 😂🍅

09/04/2026

My Total Transformation Program has always been my most popular program — and for good reason.

It’s a full year.

Before you think, A YEAR?! — that year is going to pass whether you do anything differently or not. So why not use it to become stronger, healthier, more energetic, and more confident in what your body can do?

And no, this is not a “change your entire life on Monday” program.
We work on nutrition, strength, sleep, stress, mobility, perimenopause and menopause strategies, recovery, and all those little daily habits that add up to a healthier life. Most of that takes about 20 minutes a day.

You’ll also have my app, with workouts and activities laid out for you — strength training, mobility and flexibility, cardio, HIIT, yoga and recovery.
Some days you may have an hour.
Some days you have 15 minutes.
And some days the win is simply taking a walk after dinner.

It all counts.

You do not have to exercise for hours every day to get stronger. In fact, for many women, two good strength-training sessions a week can make a real difference when they’re combined with regular movement, adequate protein and consistency.
The goal isn't perfection.
The goal is to keep moving forward.

And you won't be doing it alone. I’ll be there with you, coaching you, answering questions, adjusting things when life inevitably gets in the way, cheering you on — and occasionally employing my own special brand of humor when you need a little push. 😉

If you've been thinking, I really need to start taking better care of myself, send me a message.
The year is going to pass anyway.
Let's make something good happen during it.

08/18/2026

What is your WHY?

There are as many reasons to be fit and healthy as there are people.
To look better? Sure.
To feel better? Absolutely.

But here's the question I think matters more:
What do you want to be able to DO?
I don't train just so I can perform well in the gym, I train so I can say YES to life.

Can I climb 400 steps at 7,000 feet to the top of Moro Rock with my daughter and still have enough breath left to enjoy the view? ✅
Can I kayak in Iceland? ✅
Can I hike up to the Passerelle de Mazamet—a suspension bridge hanging 70 meters over a gorge—and then actually have the nerve to walk across the damn thing? 😂✅
We've done that one both ways, by the way: the short route is only 670 meters...at an average 19% grade. 😳✅
Can I paraglide off the cliffs in La Jolla? ✅

And apparently, the question I needed to add in 2026:
Can I hike Mont Ventoux carrying TWO GALLONS OF WATER and a chair while sheep are being herded all around me...and then, if I accidentally "free-fall" down a goat path, am I strong and resilient enough to bounce back and keep going? 😂✅
(That's a long story!)😂😂😂

Because here's the thing:
Being fit doesn't mean every adventure goes perfectly.
Sometimes you misjudge the trail.🙋‍♀️
Sometimes the mountain wins a round.
Sometimes you're hauling two gallons of water over a mountain while surrounded by sheep and you begin to question some of your life choices. 😂
Sometimes you end up looking at something and thinking, "Well, this seemed like a much better idea before I started."

That's part of the story.

Strength, endurance, balance and mobility aren't just things we work on for the gym.

They're what allow us to travel.
To explore.
To climb the stairs.
To take the harder trail.
To try the ridiculous thing.
To carry the water.
To dodge the sheep.
And to get back up when the ridiculous thing doesn't go exactly according to plan. 😂

I don't work out because I want my life to revolve around fitness.
I work out because I want my fitness to make my life bigger.

My WHY?

Live a Great Story.

What's yours?

08/17/2026

Hi. Coach Zuli here. 🐾

Apparently Mom thinks she takes me for walks.
That’s adorable. 😅

As you can see from my handy guide, walking a human requires patience, persistence and frequent sniffing breaks.
But I do it because my human needs exercise. 😂

Walking is actually one of the best forms of exercise you can do. It’s good for your heart, helps lower blood pressure, burns calories, and it can even help lower that blood sugar spike after you eat.

Mom says I also have to tell you that walking can be exercise AND recovery.
I don't really know what recovery means. I assume it means stopping to sniff the same bush for 4½ minutes.
Mom listens to audiobooks while we walk.
I sniff things.
We both have hobbies.

And your walk doesn't have to be long to count! Ten minutes counts. A little walk after a meal counts. Another little walk later counts.
Apparently humans have this weird habit of thinking that if they can't do a BIG workout, they might as well do nothing.
Dogs do not have this problem.
We see an opportunity for a walk, WE WALK.

So put on your shoes, tether yourself securely to a responsible dog, and get outside.
No dog?
That's okay. You may walk unsupervised.
Just say hi to the dogs you meet along the way. (Ask their humans first!)
Or volunteer to walk a dog at your local shelter. You get exercise, the dog gets a walk, and everyone gets to sniff things.

Well, maybe not everyone. 😂
Love,
Zuli 🐾