The word 'Health' written in blue cursive font on a white background.
The word wellness written in teal cursive font on a white background.
The word 'Nutrition' written in teal cursive font on a white background.
Illustration of the word 'fitness' in teal cursive font on a white background with a black vertical line on the left.
A woman exercising indoors, lifting dumbbells while wearing athletic clothing and a beanie.
A woman standing in a lake with her dog on a paddleboard, surrounded by green mountains and trees.

The Mission of Zen Den Fitness & Wellness…

is to elevate and inspire busy people from all walks of life to attain overall well-being through habit change, fitness, nutrition, and self-care.

While I specialize in working with mothers who are on a mission to rediscover themselves, I also recognize that the craziness of life can affect any of us and can come from a full time job, being a caretaker of any kind, or a slew of other things. My goal is to empower people to get “unstuck”,  find balance in life, bring calm to the chaos, and help them find a renewed sense of identity.

My holistic approach emphasizes that fitness is more than a fit body; it's about nurturing the entire self — The mind, body, and spirit

A snowy mountain slope with snowboards lying on the snow and a snow-covered peak in the background under a blue sky.
Set of black dumbbells, a pair of light-colored athletic shoes, and two kettlebells on a brown carpeted floor.

Blog Highlights:
Text overlay on a photo of a woman with short hair stretching her arm, reading 'The Essential Warm-Up: Why You Should Never Skip It!'
Handwritten note with the words 'More articles this way' and a red arrow pointing to the right.
A blank beige background.

Healthy Mind, Strong Body: Energize, Transform, Elevate

14-Day Healthy Meal Guide: Easy, Nourishing Recipes for Real Life

If you’re looking for a bit of help in the kitchen, then grab my 14-Day Meal Guide!

  • 3 daily meal suggestions and 1 snack

  • Bonus recipes

  • Bonus grocery lists

  • Hydration tips & tracker

  • Budget-friendly tips & swaps

  • Bonus list of healthy snacks

Download or print the complete 25-page pdf guide once, and have it to reference forever—just $9.

Looking for healthy and easy snack ideas? Download my FREE snack cheat sheet for 27 awe-inspiring ideas!

Are you looking for healthy(er) ways to satisfy your sweet tooth?

Get my FREE guide with bonus recipes!

  • Be Intentional

    -Zen Den Fitness & Wellness

  • Quiet the mind and the soul will speak

    -Ma Jaya Sati Bhagavati

  • Be your greatest investment

    -Zen Den Fitness & Wellness

  • The Body Benefits from movement, and the mind benefits from stillness

    -Sakyong Mipham

  • Motivation is what gets you started, Habit is what keeps you going

    -Jim Rohn

  • Life's a journey, not a destination

    -Aerosmith

Welcome to Zen Den Fitness & Wellness!!

— your go-to space for approachable workouts, simple recipes, practical wellness tips, and trustworthy information to support your health journey.

Whether you’re just starting out and looking for guidance, or you're already on a path toward better health and want new ideas to stay inspired, this site was built with you in mind.

At Zen Den, the mission is simple: to provide valuable, easy-to-understand resources that help you feel your best—without the pressure of spending a fortune. Because health, fitness, and wellness should be accessible to everybody.

I’m Amy J, the health coach, nutrition coach, and personal trainer behind Zen Den Fitness & Wellness, and I’m someone who believes that TRUE health is inclusive, holistic, and integrative.

My approach involves enhancing and nurturing 3 key elements: The body, the mind, and the spirit. I believe that true health is as much about mental fitness as it is about physical fitness.

Hi! I’m Amy J, a certified health coach, nutrition coach, personal trainer, and group fitness instructor—and an all around wellness enthusiast. Some of my biggest passions in life are health and fitness and it’s my intention to help others along their health and fitness journeys. If you want to know more about me, read more HERE

Close-up of white sneakers stepping into a puddle of water, with water splashing around.
Fitness and Wellness logo with black lines, gray hexagons, and red text on a black background.
Set of black and silver dumbbells, a black kettlebell, and a pair of black and gray Nike sneakers on a brown carpeted floor.
A stack of smooth rocks balanced on top of each other against a soft pink sky at sunset or sunrise.
Green mountains with mist and fog in the distance, and yellow flowers in the foreground.
A person is lifting a kettlebell while stepping up on a stack of aerobic steps in a gym.