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Jen Temperley | Performance Coach | Fly Health + Wellness

@jentemperley

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Performance Coach | Women 40+
Rebuild strength. Fuel right.
Move better.
Co-Owner @flyhealthwellness
BettySquad '14-'26

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HI! I'm Jen - Co-Owner of FLY HEALTH + WELLNESS 🙌🏻

I’m a seasoned strength, nutrition, and endurance coach with a track record of over 15 years, guiding hundreds of athletes to their best selves. (Psst... if you move intentionally, you're an athlete! 🏃‍♀️) My true passion? Empowering active women 40+ to optimize nutrition, exercise, sleep, and recovery so they can achieve sustainable results.

I want women to look at aging through a different lens that allows them to get the outcome they desire. I want women to thrive in bodies they adore, and create lifestyles they cherish. Regardless of whether you are an active 40+ female trying to improve your overall health, or an endurance athlete with specific racing goals, my coaching style helps clients:

➡️ Integrate exercise into their daily routine
➡️ Establish nutrition timing and fueling for their particular lifestyle
➡️ Conquer finish lines without compromising well-being
➡️ Rediscover the joy of an active life
➡️ Build muscle and maintain lean body composition
➡️ Rock their favorite outfits confidently
➡️ Understand the science behind physiology, exercise and nutrition
➡️ Find acceptance and harmony in midlife

Here you can expect musings on training, nutrition nuggets, mobility must-dos, and a splash of my everyday adventures with loved ones. 📸 DM me if you've got a topic you're itching to dive into!

I believe with the right plan, knowledge and guidance it is absolutely possible to thrive in your 40s, 50s, 60s, and beyond. If you are interested in how coaching might benefit you, Let's connect! 👇🏻

🌱 1:1 Coaching – Onlinr Nutrition, Strength, and/or Endurance Training
🌟 Group Coaching Programs: Lean Into Life & Nourish 360 🧘‍♀️ Workshops: Online or in-person – mobility, sleep, recovery, menopause, and other health topics

#femalehealth
#womensnutrition
#healthylifestyletips
#triathlete
#strongissexy
#femaleswholift
#ownyourhealth
#womenarenotsmallmen
#enduranceathlete by @jentemperley

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3 years ago

When you start feeling off in midlife it can be easy to write it off as perimenopause or buy into limitations society puts on us as we age.

This week’s guest, co-founder of FLY Health + Wellness (@flyhealthwellness ) and USAT-certified coach Jen Temperley ( @jentemperley ), is having none of it.

Through curiosity, self-advocacy, and a growth mindset, she raced faster at 50 than she did at 40, and more importantly, continues to enjoy and thrive in the sport that she loves.

Check out this week’s episode to hear what she learned!

#menopause #perimenopause #menopausesupport #midlifewomen by @jentemperley

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a year ago

Our newest monthly offering at FLY is for our women 🙋‍♀️ out there!

WELCOME TO WELLNESS UNSCRIPTED! 👏

Every month 🗓️we will be live for 30 min on Zoom to talk candidly and honestly about a health and wellness related topic that women encounter in today’s world. 💬

You can ask questions, submit topics for future Wellness Unscripted calls, and hear from other women going through similar situations.

THIS Thursday’s topic: Navigating that wired but tired feeling and how our sleep is impacted. 😴😫

Click on link in bio to register for FREE.
PULL UP A CHAIR!🪑 by @jentemperley

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11 hours ago

6th ANNUAL FREE PUSH-UP AND PLANK CHALLENGE IS HERE!!!

1-10 minutes a day w/ two rest days built in
No equipment
3 levels to choose from

By Thanksgiving you’ll feel your posture improved, core strengthened, and your upper body stronger than ever! Join us and be ready to kick off November 1st!!! 👊🏻

Link in bio or comment PLANK

#pushupschallenge #plankchallenge #planksgiving @flyhealthwellness @mama.lyon by @jentemperley

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3 days ago

Good one for you runners out there!
Some mobility, some soft tissue work and some targeted activation before you head out the door 🏃‍♀️

Here’s the sequence:

Calf foam roll
Hamstring foam roll
Dynamic hamstring stretch
Quadruped hip CARs
Dynamic 90/90 hip rotation
Foam roller hamstring curls
Single leg glute bridge on foam roller

Move with intention, keep the hips stable during the single-leg work, and focus on controlled range of motion rather than forcing a stretch.

Save this for your next run!

#runnerwarmup #mobilitywork #triathletemobility by @jentemperley

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7 days ago

Kona = Brutal
What a race for the record books! And we thought last year was crazy 🤯

We saw so many highs and lows on Saturday… Lucy was out at mile 17. Taylor was in the lead until she started puking, then Solveig took over, then Solveig fell to the ground and Taylor came back to win. Solveig refused to accept a DNF and gathered the strength to cross the line in 8th place. Talk about grit and perseverance (my favs!).

Just think, these women have the coaches, the data, the heat plans, and years of experiencing suffering, and it still happened. It’s hard to even imagine, and strange to witness all those struggles in person. We learned what it means to stay in the game, that a bad patch isn’t always the end of your day, and that sometimes the bravest call is to stop. Health is always ALWAYS #1.

One of my favorite performance guys, Steve Magness, says it best: “Toughness is about responding, not reacting.” Think about that. We often hear “be tough, suck it up,” but toughness isn’t about how much pain you can take. It’s about the decisions you make while it hurts (and there are so many decisions to make in a long race like an Ironman). Pace yourself, fuel your body, adjust to the heat. Your day is all about making the next good decision, then the next one, and so on.

I’ve got an athlete racing Ironman California this weekend, and this is exactly what we’ve been talking about. Build those race-day feels into your training, practice your fueling constantly, train in all kinds of weather, train your mind, and get to know what your edge feels like. I’ll say that again. GET TO KNOW WHAT YOUR EDGE FEELS LIKE. 🔥

➡️ Push hard + Respect your limits (Both take strength)

#imwc #beyondthefinishline #keepshowingup
@ironmantri taken in Kailua-Kona, Hawaii by @jentemperley

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7 days ago

Kona IMWC 1st place male mile 7 ish @magnuselbaekditlev @ironmantri by @jentemperley

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9 days ago

Celebrating the Queen 🔥@paula_findlay and @that.triathlonlife w/ a Kona classic #malasadas 😋

@bettydesigns #bettysquad #saunarun #kona taken in Kailua-Kona, Hawaii by @jentemperley

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11 days ago

Swimmers, your shoulders need more than laps.😉 Swimming involves a LOT of repetitive overhead movement. And while time in the water builds endurance, don’t overlook the work you do out of the water.

Shoulder strength, scapular control, mobility, core stability and coordination all play a role in how well we move through the water and tolerate the demands of training.

Here are 6 exercises I incorporate into my routine:

Banded Slingshot

Banded Shoulder Pass-Throughs

Banded Straight-Arm Pulldown

Single-Leg Pallof Press Variation

Single-Arm, Single-Leg Alternating Row

Plank with Banded Rotation

You don’t need an elaborate dryland routine or another hour in the gym. A few intentional exercises, done consistently and with good control, can go a long way. This one even brings in some balance + coordination (something I’m definitely missing 🤪)
Save this for your next dryland session!

#shoulderstability #swimmingexercise #movementismedicine #triathletestrength by @jentemperley

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14 days ago

The info you’re most tempted to hide from ur coach is the information we need the most!
- the stressed out job
- the poor sleep
- the pain that isn’t going away
- the session you shortened
- the feeling of over fatigue

Coaches need feedback! During my USAT II course, I was shocked at how many coaches said their athletes hide workouts, downplay fatigue or injury, say a workout was “fine” when it wasn’t… or just mark a workout complete because they didn’t want to “disappoint” them. Whhhhhaaaaaat?!

My job is to create a coaching relationship where athletes feel comfortable telling me the whole story (good bad and the ugly 😜). Coaching isn’t built on execution alone! It’s built on trust, honesty, and open communication. 🫶

#usatcoach #endurancecoach #swimbikerun
@flyhealthwellness by @jentemperley

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16 days ago

Full circle moment 💫! Another year w/ @bettydesigns and @flyhealthwellness is officially a Betty partner!

I can still remember the email I got back in 2013 w/ the first Squad announcement and exactly where I was! It never gets old and that 🦋 in ur stomach excitement continues to exist!

I’ve crossed a lot of finish lines since then and met some epic badass women in the process and feel so grateful and humbled always! 🫶

Robin and I have worked hard to build FLY around a simple belief: taking care of your health gives you more opportunities to say YES to the things you want to do. We want women to feel strong, to have energy, to fuel well, to recover intelligently. To keep doing what they love and keep chasing BHAG!

Grateful. Proud. And very VERY excited for what’s ahead. 2013 ➡️ 2027 🦋 ☠️
Let’s Goooooooo!!!!!!

#prettyfast #womensupportwomen by @jentemperley

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19 days ago

Look how far we’ve come! For years, women’s fatigue got blamed on being busy, raising kids, or “just hormones.” Now the science is catching up to what so many of us already felt. I’ve been there and was mis diagnosed….

The American Society of Hematology just doubled the ferritin cutoff for iron deficiency, from 15 to 30. So way back when my doctor told me I was fine with a 15 would today be considered deficient. So yeah, this matters! Why? Because the symptoms look almost identical to perimenopause: fatigue, brain fog, hair loss, feeling cold. And for us athletes, low iron costs endurance (that goes for our daughters too).

If you’re a woman, an athlete, or raising one, it’s worth a second look at your numbers. Ask for the full panel (CBC, ferritin, serum iron, TIBC, transferrin saturation), bring the new guidelines, and talk it through with your doctor. Be empowered when it comes to your health!

#beyondthefinishline #keepshowingup #athleticwomen by @jentemperley

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20 days ago