Here’s How the Owner of Train and Nourish Stays Fueled Through Training Sessions
Jenna Fisher, owner of Train and Nourish fitness studio, thrives on her morning routine, protein shakes, and a good night's sleep.
Welcome to Sweat Diaries, Be Well Philly’s look at the time, energy, and money people invest in pursuit of a healthy lifestyle in Philly. For each Sweat Diary, we ask one area resident to spend a week tracking everything they eat, all the exercise they get, and the money they spend on both. Want to submit a Sweat Diary? Email email@example.com.
Where I live: South Philly
What I do: I’m the owner of Train and Nourish, a women’s fitness studio in the heart of East Passyunk. I lead private and group personal training sessions there.
What role healthy living plays in my life: Healthy living means everything to me — I live and breathe it all day, every day. As a personal trainer and nutrition consultant, I help women reach their health goals and become their best selves. And I couldn’t do that without staying committed to my own health, as well.
Health memberships (and what they cost): Train and Nourish — free as the owner
This week’s grocery haul: $125
4:45 a.m. — Rise and shine! I always wake up early enough to do my morning routine before meeting my first personal training client of the day. That means drinking 28 ounces of water right away. It helps to wake me up and get my digestion started. Then, I recite a daily affirmation. It centers me and starts my day on the right foot. The last thing I do before heading out the door is key. I sit down with my morning protein oats, coffee, and vitamins. This morning it’s quick oats with almond milk, berries, a half a scoop of protein powder, and some chia seeds. I love to mix it up, though, and I change my recipe based on my mood.
5:30 a.m. — I have four one-on-one personal training sessions in a row. I love to see the progress my ladies make each week. As a coach, there’s nothing better than seeing someone lift a little more weight or run a little faster or plank a little longer.
9:30 a.m. — Snack time! I normally have a smoothie or topped rice cake between breakfast and lunch. Today, I’m opting for a rice cake with almond butter, banana slices, and a sprinkle of hemp seeds. It’s the perfect mix of fat, fiber, and protein, and keeps me going until my next meal.
11:15 a.m. — After another client, it’s now my turn to workout! One of the best parts of owning my own studio is being able to use the space. I crank up Lizzo, stack up the weight, and get to work. Today, I’m focusing on chest and cardio.
12:30 p.m. — I often follow my workouts with a protein shake. It helps to build lean muscle and keeps me full on those days when lunch happens later. Today, I’m using chocolate protein powder, almond milk, a handful of spinach, almond butter, flax seeds, and some shredded coconut. Delish.
1 p.m. — I have one more client before I break for lunch. She’s one of the first ladies who came to me when I opened the studio. She does personal training once per week and group classes twice per week, and man, can you tell! In the past few months, she has gotten stronger and more confident — she’s lifting weights like she never thought she could.
2:30 p.m. — Lunch. Finally. I head home to make a big batch of quinoa, chicken, and veggies that I’ll eat for lunch and dinner.
3:30 p.m. — I make my way to one of my favorite spots — Rival Bros — for an oat milk latte ($5) and some quiet time to answer emails and get caught up on administrative stuff.
5 p.m. — Back at the studio to train three more clients before closing out the day.
8:30 p.m. — Home for the evening and it’s time for dinner! I eat the rest of my veggie bowl and drink some kombucha that I picked up during my grocery haul. Kombucha is a nice way to add some excitement (and probiotics!) to your meal without adding too much sugar.
9:15 p.m. — I’m hitting the hay! Solid sleep is SO important.
Daily total: $5
5:15 a.m. — My first client doesn’t start until 6 a.m. today, so I get to sleep in a little. Yes, 5:15 a.m. is sleeping in for me! Same morning routine as yesterday and every other day before and to come.
6 a.m. — It’s time to rise and grind for my ladies! I have five clients back-to-back this morning, and I know they’ll all crush it.
10 a.m. — Team meeting time. We’ve been growing at Train and Nourish because there has been such a high demand from women to workout in a private space without the intimidation that comes with a typical gym. So we’ve added three new trainers who do personal training and run group classes. We’re meeting this morning to go over the schedule this week and to prep for an upcoming event on the Avenue.
12 p.m. — Workout time! I’m in the studio blasting one of my faves: J.Lo. Today, I’m starting with a short run and then focusing on my back.
1:30 p.m. — Back at it again with the protein shake. I’m mixing vanilla protein, half a banana, mango, a handful of spinach, chia seeds, turmeric, and ginger. It makes for a delicious drink with some extra zest.
3:30 p.m. — Emails, emails, emails! A lot goes on behind the scenes running your own business, so I set aside time every day to get through emails and keep things moving.
6 p.m. — I’m done with my clients, so I head home to wind down. Everyone needs some self-care time, and today, this is the time slot I’ve got. I take a hot shower (yesterday’s cardio is still killing me today!), throw on a face mask, and get zen.
7:30 p.m. — For dinner, I’m making a salmon and veggie stir-fry. I sometimes find that people struggle to make meals when they’re cooking for one, but learning to love leftovers is key!
8:45 p.m. — I’m a big believer in intuitive eating. I eat when I feel hungry and I stop eating when I’m full. On that note, I’m having a yogurt bowl with almond butter, banana, protein powder, and cocoa nibs. YUM.
9 p.m. — Lights out!
Daily total: $0
5:45 a.m. — Wake up, do my normal thing, and head out the door.
6:30 a.m. — Clients, clients, clients! I post some shots of my fierce ladies on Instagram because I run Train and Nourish’s social media and love showing off our clients’ progress.
9 a.m. — I’m getting my workout in earlier than usual today because I’ve got a group session when I typically exercise. No cardio; instead, I’m focusing on legs and abs.
11 a.m. — I really pushed myself today, and now I’m STARVING. Another protein shake it is!
11:30 a.m. — I have one of my group training sessions. Basically, a couple of girlfriends will come in together for personal training at a lower rate than one-on-one training. It’s a great way to get the personalized attention of a private session at a more affordable price point.
12:30 p.m. — Lagging a bit today, so I stop by Rival for an Americano. ($3)
2 p.m. — I have a late lunch meeting today, and we’re having it over sushi at Ginza!!! Can you tell I’m excited? ($23.50)
4 p.m. — I build nutrition plans for a lot of my clients, and this afternoon I’m putting together a weekly meal plan for a few ladies. I give them recipes, portion sizes, and info on macros. I always make sure that my ladies feel confident in both their fitness and nutrition habits.
5 p.m. — I’ve got a full evening of personal training sessions. I have a lot of teachers and work-from-homers that come in earlier in the evening, and then some mamas who come in after their kids are in bed.
8:30 p.m. — Tonight, I’m making another stirfry (they’re so easy to make, especially for solo diners), but this time I’m adding chicken to my veggies. Hearty, filling, and healthy. Instead of kombucha, I’m sipping a LaCroix seltzer. My absolute FAVE bubbly water.
9:15 p.m. — Out like a light.
Daily total: $26.50
5:15 a.m. — You guessed it: morning routine in full effect. I add some dried fruit and coconut flakes to my oats before heading to the studio.
6 a.m. — Thursday mornings are my favorite because I get to run my morning group classes! They are always so fun and I get to see an amazing community of women supporting each other.
11:15 a.m. — After classes and clients, I’m so hungry and a protein shake isn’t going to cut it, so I’m eating an early lunch. I don’t have much time, so I run home and throw together a “whatever’s-in-the-fridge” salad. Today, that means spinach, carrots, some leftover chicken from earlier in the week, a sprinkle of feta, and dressed with homemade salad dressing. I love to make my own salad dressing because it’s super easy and I know exactly what’s going into it. Mine is a mix of some oil, vinegar, spices, and a little mustard.
12:30 p.m. — For my workout, I’m venturing out of the studio and going on a long run. One of my favorite places to go is the Navy Yard because I find it peaceful. Plus, it’s neat to check out all of the buildings and ships, which takes my mind off the pain of running!
4 p.m. — After a quick shower, I grab an afternoon tea ($3) with a yoga instructor to speak about introducing yoga on Sunday mornings at Train and Nourish. We’re developing a yoga class that’s designed for women who are running and lifting at our studio. I’m excited to be able to offer this to my ladies, but I’m also pumped to take the classes myself!
5 p.m. — Tonight one of the trainers is running my two group classes, so I decide to jump in as a student! Even though I work out every day, these group classes still challenge me and I’m sure I’ll be sore tomorrow.
8 p.m. — I’m way too tired to make dinner, so I order delivery. I love how easy it is in this city to get amazing food delivered right to your doorstep. I decide on chicken kebabs, sautéed veggies, and a side salad from Paprica Modern Mediterranean Grill tonight. Plus, I enjoy some kombucha with it. So good! ($28)
9 p.m. — Phone off, drink water, reflect on the day, and….I’m out.
Daily total: $31
6 a.m. — TGIF! I’m up a little later than usual, which my body needed after a tough week of training (both my clients and myself!). I’m not feeling my normal oats, so I opt for a rice cake topped with sliced avocado, everything bagel seasoning, and a drizzle of olive oil.
7 a.m. — Meet with my intern at Rival Brothers to put the finishing touches on our weekend events. ($3)
8:30 a.m. — First client of the day! I have a full morning of ladies who show up ready. to. WORK.
12 p.m. — Another work meeting over lunch today at Plenty Cafe. I get the lox salad niçoise and a seltzer. ($17)
2 p.m. — A few more clients to round out the day, followed by a 45-minute full-body workout for me.
4 p.m. — I’m starting to fade, but I have a lot of work to do before the end of the day, so I grab a coffee to go at Rival ($5) and head home. I build customized online training programs for my clients who live outside the city, prefer to workout at home, or travel a lot. Tonight, I have a lot of customs plans to send out. Although it’s great to see my regulars in the studio, I also love connecting with women online and cheering them on virtually.
7 p.m. — Because I have early morning classes tomorrow, I don’t have the kind of Friday night others might be used to. I do get out, mostly on Saturday nights when I go out to dinner with friends. I grill some chicken thighs, and pair them with roasted sweet potatoes and sautéed spinach. I enjoy some me time on the couch, watching a bunch of Food Network shows.
9:30 p.m. — Zzz’s…
Daily total: $25
Money spent: $212.50
Workouts completed: Six
Meals made at home: 15
Clients taught: Too many to count!