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Jen Swift | Certified Nutrition & Macro Coach

@swiftjen14

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Mindset • Nutrition • Movement
Helping women become stronger, healthier & more confident from the inside out 🫶🏼
Boy Mama x 2
Apply to work with me 👇🏼

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This was one of the hardest seasons of my life 💔

My dad had a stroke… and overnight, I became his caregiver on top of being a full-time working mom and wife.

I barely slept. I stopped prioritizing myself. I gained 15 pounds, and honestly? I didn’t even care at first…I was just surviving.

But eventually, I looked in the mirror and didn’t recognize myself.
Not just my body, but my energy… my confidence… my spark.

And even though I knew how to take care of myself, I just didn’t have the capacity.

So I started small.
Protein at breakfast. A little more water.
One tracked meal… not all or nothing.

Having a coach guide me was life changing. 🫶🏼

That’s where things slowly started to shift.

If you’re stuck in survival mode, please hear this:

You don’t need to be perfect. You just need to begin!

You’re not broken — you’re burned out.

Let’s stop the all-or-nothing cycle. Let’s rebuild something sustainable even when life feels like too much.❤️

Maybe this is your story too or you’ve been through something similar…you’re not alone.

If you’re ready for support, DM me “MACROS” & I’ll send you the details for coaching.
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#fitmomover40 #fitmomlifestyle
#FitMomMovement #fitmomclub
#FitMomOfTwo #FitMomStrongMom
#FitMomsOfInstagram #MomFit#MomFitness #fitmominthemaking
#weightlossthatworks #midlifewomen
#PerimenopauseFitness#PeriMenopauseHealth
#MenopauseWeightLoss #losebellyfat
#womenover40 #womenover50
#StrongWomenRock #strengthtrain #healthyfromtheinsideout #positivefocus #onlinemacrocoaching #realisticexpextations #reelsofinstagram #strongnotskinny #igreels #burnfatburn #womenwholift #selflove❤️ taken in Charleston, South Carolina by @swiftjen14

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a year ago

Yikes this is hard!!!

🫶 Super vulnerable post for me to share but here goes!! ⤵️

I was always that mom taking pics of my kids at the beach and hiding behind my towel or coverup!

While I didn’t have a significant amount of weight I wanted to lose, I did NOT feel confident in my bikini!👙

I still wore one, but was always trying to suck my stomach in or god forbid not let someone see my stomach rolls when I bent over!! 😳

I’ve never truly had a “flat stomach” and probably never will. I’m ok with that now! I also realize I can count macros, strength train and walk a bunch…but alot of it comes down to genetics! 🤪

I have noticed a huge difference in my body composition, strength, confidence and muscle definition since I have implemented those things!! So grateful for that. 💪🏼

If you feel the same way, YOU are NOT alone!! We all have our stories, struggles and reasons as to why we feel the way we do. 😘

Be kind to yourself, wear what you love and take the damn pics!!! 🙌🏼

🫶You’re in the right place. Hit follow for more binge worthy nutrition tips, recipes and fitness inspo!! taken in Charleston, South Carolina by @swiftjen14

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2 years ago

Hey I’m Jen!😊

✨Lots of new faces here, so I thought it was a great time to introduce myself & welcome you to my page. 🤙🏼

✨I’m originally from Maine, but moved to Charleston, SC 10 years ago with my family. I’m a warm weather gal & love the beach, but am always up for a hike in the mountains too!🌊⛰️

✨I love crushed ice & dried mango! 🧊🥭

✨I’m so grateful for this opportunity to help women be successful in their health journeys. Please say hi and tell me a bit about you! Excited to get to know you!🫶 by @swiftjen14

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3 years ago

The Citadel Parents weekend was a little wet but a lot of fun, can’t let a little rain dampen your spirits! 😊 Always so good to see these young men & women continuing to shine! Grateful for the friendships & connections made, wish we could’ve seen everyone! Junior year is off to a great start! 🫶🏼 taken in Charleston, South Carolina by @swiftjen14

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9 days ago

Happy 19th Birthday Trevor!!! Hope your day is as bright and full of life as you are!! Never met an animal you didn’t love and always there to help anyone in need!! So grateful for the amazing, kind, generous, loving, hard working and beautiful soul that you are!!! Those blonde curls and blue eyes have always melted my heart!! Love you so much, cheers to an amazing year ahead!!! 😘🫶🏼🙌🏼🥳 taken in Charleston, South Carolina by @swiftjen14

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2 months ago

Cheers to 24 years!!🥂 Happy Anniversary Aaron! So grateful for you and the beautiful life we’ve built together!! Love you 😘 taken in Charleston, South Carolina by @swiftjen14

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2 months ago

Cookie dough lovers… this one’s for you!

If you’re looking for a dessert that satisfies your sweet tooth and helps you hit your protein goal, this Cookie Dough Creami is a must try! 🍪

Ingredients:
• 25g Clean Simple Eats Cookie Dough Protein Powder
• 8g sugar-free, fat-free vanilla instant pudding mix
• 240ml unsweetened almond milk
• 20g mini semi-sweet chocolate chips

Directions:
1️⃣ Whisk together the protein powder, pudding mix & almond milk until smooth.
2️⃣ Pour into a Ninja Creami pint container and freeze for at least 12-24 hours.
3️⃣ Spin on the Lite Ice Cream setting.
4️⃣ If needed, add a small splash of almond milk and use the Re-Spin function until smooth and creamy.
5️⃣ Drop in half the mini chocolate chips & hit the mix in button. Use the rest as toppings when done spinning.

Pro Tip: Add a pinch of Maldon sea salt with the chocolate chips before using the Mix-In function. That little bit of flaky salt makes the cookie dough flavor pop and takes it to the next level!

Macros (entire pint):
249 Calories
22g Protein
21g Carbs
9g Fat
2.5g Fiber

Save this recipe for your next sweet craving, and if you make it, tag me so I can see your creations! 🍪
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#cleansimpleeats #ninjacreami #highproteindessert #cookiedough #midlifewomen taken in Charleston, South Carolina by @swiftjen14

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4 months ago

This makes the perfect summer meal prep for busy weeks or beach days! Make sure to save this & double the recipe!!

Ingredients:
1 cup dry orzo (about 2.5 cups cooked)
12 oz grilled chicken breast, chopped
1 cup cucumber, diced
1/2 cup red onion, finely sliced
1 cup cherry tomatoes, halved
1/4 cup fresh dill, chopped
1/2 cup crumbled low fat feta cheese
Juice of 1 lemon
1 tbsp olive oil
Salt + pepper to taste

Instructions:
1.Cook the orzo according to package directions. Rinse with cold water and let it cool.
2.In a large bowl, combine orzo, chicken, cucumber, red onion, tomatoes, dill, and feta.
3.Drizzle with olive oil and lemon juice. Season with salt, pepper, and any extras you love.
4.Toss it all together and let it chill for at least 30 min for max flavor. (Makes 4 servings)

Calories: 365
Protein: 34g
Carbs: 30g
Fat: 13g

Do you love a summer salad as much as me???
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#macrofriendlymeals #protein #beachfood
#foodisfuelforthebody
#summer2026 taken in Charleston, South Carolina by @swiftjen14

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4 months ago

Building muscle in midlife isn’t about eating perfectly, it’s about consistently fueling your body with enough protein, fiber, and nutrients to support your goals.

Here’s a peek at what a typical day of eating looks like for me to hit around 130g of protein and 25g+ of fiber while strength training 3 times a week:

🍳 Breakfast: eggs, egg whites, cottage cheese, a bran muffin (or toast), and lots of berries

🏋️ Post workout: a convenient protein bar when I’m on the go. Healthy eating on the go is my fave!

🥗 Lunch: easy chicken salad made with Greek yogurt and loaded with shredded veggies for extra fiber

🍿 Afternoon snack: popcorn (one of my favorites!)

🍝 Dinner: chicken, pasta, feta, and plenty of veggies

🍪 Dessert: Protein Cookie Dough Creami

No fancy foods. No restriction. Just simple meals that help me feel energized, support recovery, and make it easier to maintain muscle as I get older.

What’s one protein packed food you eat almost every day? Drop it below! ⬇️
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#protein #fiber #postworkout #womenover40 #cleansimpleeats taken in Charleston, South Carolina by @swiftjen14

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4 months ago

The magic isn’t in one workout.

It’s not in one high protein meal, one week of consistency, or even one month of lifting.

Muscle is built by showing up again and again… especially on the days when it feels like nothing is changing!!

Then one day, you catch your reflection, pick up a heavier weight, or knock out a pull-up you never thought you could do and realize:

You’ve become stronger. 💪🏼

Keep showing up. Your future self will thank you!!
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#strongisthenewskinny #pullups #youcandohardthings #strongwomenrock #womenover40 taken in Charleston, South Carolina by @swiftjen14

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4 months ago

Recently I’ve noticed people being just plain ugly towards others. It always shocks me! Like seriously?? 😳

The world can feel chaotic sometimes. People are hurting, overwhelmed & carrying battles we know nothing about. That’s why I’ll never believe kindness is overrated.

There’s room for all of us here. Room for everyone’s dreams, success, growth & joy. Another person’s light doesn’t dim your own.

So compliment the woman who’s doing amazing things. Encourage the person who’s struggling. Celebrate someone’s win. Leave the kind comment. Send the encouraging message.

Let’s be known for building each other up instead of tearing each other down. The world could use a little more gentleness, grace & love.
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#encouragement #benice #liftothersup #kindness #lovely taken in Charleston, South Carolina by @swiftjen14

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4 months ago

If you’re anything like me, you love a good iced latte… but not the $9 price tag that comes with it!

This high protein Salted Caramel Cold Brew Latte has become one of my favorite summer drinks. It’s cold, creamy, refreshing, takes less than a minute to make, and helps me hit my protein goals at the same time.

Perfect for those hot summer afternoons when you want a coffee shop treat without the coffee shop price tag.

Ingredients:
6 oz cold brew coffee
26g Snickerdoodle Protein Powder (Clean Simple Eats)
150ml Fairlife Fat Free Lactose-Free Milk
5g Ghirardelli Sea Salt Caramel Sauce

Directions:
Mix the protein powder, cold brew and milk in a shaker bottle, pour over ice, drizzle with caramel sauce, and enjoy!

Macros:
✔️ 24g Protein
✔️ 11g Carbs
✔️ 0g Fat
✔️ 1.6g Fiber

Proof that hitting your protein goals doesn’t have to be boring or expensive!

Save this recipe for your next summer coffee craving & let me know if you like it!
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#highprotein #coldbrew #summer2026 #macrofriendly #savingmoneytips taken in Charleston, South Carolina by @swiftjen14

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4 months ago