Jen Rulon | Ironman 15x (@coachjenrulon)

I’m no longer training for the body I had. I’m training for the life I still want to live. 💙 What are you training for these days? #fitafter40 #fitness #midlifewomen #fitnessover40 #strongatmidlife

I’ve crossed 15 Ironman finish lines and had to completely unlearn everything I knew about training. Ladies, after 40, more is not the answer. Save this if you’ve been training hard and wondering why nothing’s changing. Drop in the comments, what’s the biggest fitness myth you were told in midlife? 📸: @gamedaywithtaryn 🏋️: @arenalspringscostarica #womeninmidlife #creatorsearchinsights #womenover40 #cardio #strengthtraining

Ladies, I know. It’s a lot, but let me make it easy for you! 1. Strength Training or Move with Intention: Whether you are in the gym, doing a HIIT workout on the beach, or riding a beach cruiser to check the waves for surfing, you are moving! Movement helps bone density and metabolism and preserves your muscles 💪🏼. 2. Protein. Protein. Protein: Try getting at least 20-30 grams of protein every meal and from whole foods. Think of eggs, Greek Yogurt, meats, fruit, fish, and veggies. 3. Prioritize your Nervous System: Daily stress regulation is a non-negotiable. What should you do? Journal. Deep breaths. Meditate. A 10-minute walk. Anything that brings you back to you 🥹 4. Rest and Hydrate: Drink at least 90 oz of water, which I give my clients and myself daily! Regarding sleep, 7-9 hours is ideal, but I know you are human. Shut the phone down an hour earlier than you usually do. Stop the scrolling. 😉 👉 Ready to feel stronger, calmer, and more you in this next chapter? DM me “STRONG” and I’ll share how my daily framework can support you in menopause. #StrengthTrainingForWomen #FitOver40 #MuscleInMenopause #StrongNotSkinny #MidlifeMuscle #LiftToThrive #MenopauseWellness #StrongInMenopause #MenopauseSupport #MenopauseFitness #MidlifeHealth #MenopauseStrength #PerimenopauseSupport #WomenOver40 #HormoneHealth

And now? I’m finding so much joy in being a beginner again. 🏄‍♀️ Surfing has a funny way of humbling me. Just when my ego thinks I’ve figured something out, the ocean reminds me who’s actually in charge. 🌊😂 But that’s the beauty of it. I don’t need another medal. Another finish line. Another thing to prove. Sometimes I just want to paddle out, fall down, laugh at myself, and try again. Because maybe this chapter of life isn’t about being the best at something. Maybe it’s about having the freedom to be terrible at something and absolutely love it anyway. Here’s to being a beginner again. 🤍 #coach #fitness #menopause #MidlifeWomen #surfergirl

2016 Jen had no idea she’d be racing the Ironman World Championship the following year. 🌺 2026 Jen knew she was returning to Kona as a coach. But neither one could have imagined the ten years in between. The finish lines. The heartbreaks. The risks. The endings. The courage it took to start over. Flying into Kona this year felt different. It was nostalgic, emotional, and a beautiful reminder of just how much life can change. I wasn’t the same woman who had been there before. And the beautiful part? I didn’t want to be. 🌺🥹

Something about that afternoon sunset coffee that allows my nervous system to reset from the day. #creatorsearchinsights #afternooncoffee

Join me in beautiful Costa Rica for an unforgettable 6-day women's fitness and wellness retreat! December 6–12, we're bringing together an incredible group of women for strength training, yoga, beach walks, adventure, meaningful connections, and plenty of time to relax and recharge. Six days to prioritize YOU, experience something new, and create memories and friendships that last long after the retreat ends. 📍 Sámara, Costa Rica 📅 December 6–12, 2026 Registration closes October 30! Ready to join us? DM me "COSTA RICA" to reserve your spot! 🌊 #womensupportingwomen #womensretreat #costarica

Kona has been part of my life for so many years. I've experienced the Ironman World Championship as a spectator, an athlete, a social media manager, and now a coach. But this trip felt different. After the race, I stayed a couple of extra days in Hawaii. I spent time alone, walked, swam, journaled, and reflected on the woman I was when I first came here and the woman I am today. And I realized something. The sport that shaped me doesn't define me anymore. I'm incredibly proud of everything Ironman has given me: the friendships, the grit, the discipline, the experiences, the travels, and the finish lines. But there's so much more to my life now. Sometimes we spend so many years chasing a dream that we forget we're allowed to grow beyond it. #triathlon #ironmantriathlon #triathlete #coach #kona

As a coach, I’ve spent over 20 years helping athletes prepare for big races, recover from them, and figure out what’s next. But this time? I’m the one recovering. 😂 I didn’t race the Ironman World Championship this weekend. I was here coaching my athlete, Jeff, through his 15th Ironman. And while my body didn’t cover 140.6 miles, it’s been a week of early mornings, time change, long days, lots of walking, emotions, excitement, and being fully present for someone else’s incredible journey. So today, recovery looks a little different. ☕ Coffee with an ocean view 🌴 Walking when I feel like it 📖 Reading by the ocean 🌊 Getting in the water 💙 Absolutely no schedule And you know what? I’m loving every freaking minute of it. One thing I’ve learned over the years is that recovery isn’t always about sore muscles. Sometimes it’s about giving your mind, body, and nervous system permission to slow down. Especially when you’ve spent most of your life being the person who is always doing something. Today, I’m practicing what I preach and enjoying a slow recovery day at Hilton Waikoloa Village. I’ve already shared a full review of the resort, so this isn’t that. This is simply what recovery looks like after a full week of coaching, racing, and being on the go. And the best part? I don’t feel guilty about it. Aloha from Hawaii. 🌺

Life recently…

My Travel Go-Tos ✈️ | Part 1 Travel days can be long, so these three things come with me: 1. My @Thicc Thicc Fitness Booty Band Long travel days can make my glutes and lower back feel tight. If I’m waiting at the gate, I’ll pull out my band and do some gorilla walks to get moving. 2. My @RAD Roller mobility ball Long flights can be hard on my back and glutes. I bring my ball and use it on those tight spots after sitting for so long. 3. @Supercalm 😌 Takeoff and turbulence can make me anxious. I never used to feel that way, but it seems to have gotten worse as I’ve gotten older. Super Calm helps me feel more settled. What are your travel go-tos? Stay tuned for Part 2! ✈️ #traveltiktok #traveltips #womenover40 #fitness #MidlifeWomen

I built this retreat because I needed it first. 🦋🌊 A week to stop performing. To lift, surf, feel the ocean air on your skin, and watch the sun go down without rushing off to the next thing. To eat food made with actual love. To remember what it feels like to be a woman who belongs to herself. That’s what December 6–12 in Costa Rica is. Three spots left. Registration closes October 31. Comment TIDE and I’ll DM you the details. #costarica #womenover40 #womensretreat #strengthtraining #womenempowerment

Save this for the day you’re ready to stop overcomplicating strength training. 📌 If I were starting after 40, I would NOT: ❌ Sign up for six workouts a week ❌ Do random exercises every time I entered the gym ❌ Choose weights I could lift forever ❌ Add more cardio because I wanted faster results ❌ Slash my food while asking my body to build muscle Here’s what I would do instead: 1️⃣ Strength train three days a week. Not six. Not every day. Three intentional workouts that I could repeat consistently. 2️⃣ Focus on the foundational movements. Squat. Hinge. Push. Pull. Carry. Core. I would learn how to perform them correctly before worrying about complicated exercises. 3️⃣ Choose a weight that actually challenges me. The last few repetitions should require focus while still allowing me to maintain good form. 4️⃣ Track my weights and repetitions. Because if I’m using the same weight for the same repetitions month after month, I’m not giving my body a new reason to adapt. 5️⃣ Gradually progress. A little more weight. One more repetition. Better control. Improved range of motion. Progressive overload does not mean destroying yourself. It means asking your body to do slightly more over time. 6️⃣ Eat enough protein and stop treating food like something I have to earn. Muscle needs both a training stimulus and the nutritional support to recover from it. 7️⃣ Walk, recover, and repeat. I wouldn’t try to win the week. I would build a routine I could continue long enough to become stronger. You do not need a perfect plan. You need a clear place to begin and something that shows you exactly what to do next. The full 15-week Strength Shift program is currently full, but I created The Strength Shift Starter Plan for women who want to begin on their own right now. It’s a self-guided digital plan available in my Etsy shop. Comment STARTER and I’ll send you the link. 💪

Strength training after 40 isn’t optional but figuring out where to begin can feel overwhelming. That’s exactly why I created The Strength Shift. It’s 15 weeks of progressive strength training, with three workouts each week delivered directly through my app. You can train at home or in the gym, and you’ll have coaching, guidance, and an incredible group of women doing it alongside you. We start MONDAY, and the founding-member price is only $97. DM me STRONG, and I’ll send you the details. #womenover40 #fitness #MidlifeWomen #menopause #strengthtraining

Nearly 20 women are already IN! 💪🔥 The Strength Shift is for women over 40 who are ready to stop overthinking strength training and start getting stronger. Here’s what you’ll get: ✨ 15 weeks of progressive strength training ✨ 3 workouts per week ✨ Optional low-impact HIIT ✨ Everything delivered through my app ✨ Monthly coaching calls ✨ An incredible community of women It’s 100% online. Train at home or at the gym. Founding-member investment: just $97. We start Monday! Comment SHIFT below, and I’ll send you the link. 👇

I’m looking for 50 women and six are already in! 💪🔥 You don’t need another post telling you to lift weights. You need someone to hand you the stinking plan. That’s exactly why I created The Strength Shift: three workouts a week for 15 weeks, starting September 14. The entire program is only $97. Ready to make the shift with us? Comment SHIFT, and I’ll send you the link to sign up TODAY!! #womenover40 #coach #fitness #MidlifeWomen #holidaycountdown

Before the blue morphos, there were yellow butterflies. 🦋 My grandpa promised he would go to Kona with me. He passed away before we could make that trip, but this moment on Highway 211 reminded me that he was still with me. Yesterday, I shared how his story became the prelude to “Where the Morphos Dance.” Today, you get to hear a little of it in my own words. This is a clip from the Everyday Healthy Human Podcast, recorded on Grandpa’s birthday in 2023. If you’d like to hear the full episode, post a 🦋 in the comments, and I’ll send you the link. Love you, Grandpa. 🦋 #author #authorsoftiktok #womenover40 #coach #ironmantriathlon

Memoir Monday! I thought my book was finished. 👏 All thirteen chapters were written. But when I stepped back and looked at the manuscript as a whole, I realized something was missing. Not another chapter, but the story that explains my entire book. Some people know my story. But others who are just meeting me and may see my book on Amazon or in a store, don’t. It’s the story of my Grandpa and the butterflies 🦋 that remind me of him. It’s about a promise I made to him in 1989 that one day, we would go to Kona together. And when I finally accomplished that goal, he came to Costa Rica with me too. The blue morpho butterflies represent my Grandpa here in Costa Rica. Telling me that “I am exactly where I am suppose to be.” That story had been sitting inside an old episode of The Everyday Healthy Human Podcast all along. Suddenly, I knew exactly where it belonged. It was the prelude and the thread connecting everything to the title, “Where the Morphos Dance.” Sometimes you think the story is finished, but obviously, it was still “Unwritten.” 🎶 And then one missing piece shows you what the story was really about all along… I am finally home. 🦋 #author #authorsoftiktok #memoirwriting #womenover40 #coach

Some beautiful words from @Dolly Parton Her legacy will live on. 🤍 Her passing this week hit a lot of us pretty hard. She was a woman who knew what she wanted and went for it. She didn’t apologize for who she was, and she stood her ground while helping and elevating others but also protecting herself as a writer, and singer. 🎶 Last year, I went to NYC 🗽 for an @iHeartRadio podcast interview with @Podcast and Radio Show. I remember walking through Rockefeller Center on my way there, and my heart was RACING. But I kept walking. I didn’t know what was around the corner. I just knew I couldn’t let fear keep me out of the game. Thank you for the reminder, Dolly. 🦋 #womenover40 #womenempowerment #lifecoach #dollyparton #newyorkcity

Sometimes the weight a woman is carrying has nothing to do with the scale. Sometimes she doesn’t need to be fixed. She just needs somewhere safe enough to say, “I’m not okay. I need help.” Let’s make space for that, too. 🤍 #WomensWellness #MidlifeWomen #youarenotalone #lifecoach #womenover40

Go and experience The Pearl Hotel in NYC, over the holidays 🎄🍁👻 The staff was friendly. The breakfast was all that you needed before you went out visiting all the NYC Holiday Christmas 🎄 Lights and it was close to everything. Don’t forget the running shoes 👟 and say hello 👋 to them for me! #tiktokgobesthotel #iheartradio #womenover50 #newyorkcity #holidaycountdown

Menopause does not mean it’s all downhill from here. Science Geek Jen coming at ya for this weeks educational series 🤓 A 2026 randomized study found that previously inactive postmenopausal women increased their muscle volume by approximately 4% after 15 weeks of progressive resistance training. Not years. Fifteen weeks, y’all!! The women also became significantly stronger which is why the scale alone will never tell you the whole story. Your body is still adaptable. Yes, you can still build muscle, strength and the confidence that you will gain being in that gym is hard to measure but you feel it! And ladies, let me be real with you. We aren’t chasing endless cardio and the newest menopause trend. Here is the secret 🤫: It’s progressive strength training, performed consistently, for long enough to create change. Strong at midlife isn’t just possible. It’s trainable. 💪🏼 Save this for the day you need the reminder. Study: Thorell et al., Maturitas, 2026. DM me the word REBUILD for your next REBUILD chapter! Videography: @Taryn Fritzsching #womenover40 #womenover50 #menopause #fitness #perimenopause

Memoir Monday 📖🦋💃 I thought I was writing a memoir about divorce. But as the chapters started taking shape, I realized divorce was only the middle of the story. The book has become three acts: Act I: The Unraveling 🐛 Who I Was Before I Remembered Myself Act II: The Breaking 🪞 The Moment I Said No More Act III: The Reclaiming 🦋 Who I Became When I Stopped Abandoning Myself And this weekend, I finished Chapter 11: Learning to Receive. Eleven chapters of unraveling, breaking, leaving, grieving, letting go and finally learning that rebuilding a life isn’t only about what you walk away from. It’s also about what you’re willing to let in. Two chapters left. Holy shit. I’m actually writing a book. 🦋 #MemoirMonday #MemoirInProgress #author #authorsoftiktok #womenover50

If you’re in the messy middle right now, this is for you. Maybe you’re navigating menopause. A breakup. A divorce. Grief. Or a version of your life that no longer feels like yours. Change is scary. I’m not going to pretend it isn’t. But one day, you’ll look back and realize this wasn’t where your life fell apart. It was where your rebuild began. ❤️ What are you rebuilding right now? Share below or send me a DM. ⬇️ #messymiddle #midlife #midlifewomen #divorce #grief

In 1989, I watched the Ironman World Championship in Kona and something clicked. I saw Mark Allen win. I saw Paula Newby-Fraser win. And I saw athletes taking on the exact same 140.6 miles. That day, I decided these people were champions. And somewhere inside of me, I decided I wanted to become one too. What I didn’t know then was how much that dream would shape my life — or that decades later, I’d still be finding new meaning in the reason I started. Seven weeks until I return to Kona. 🌺🌊 But this time, I’m returning as a very different woman. ❤️ Want to see the full TEDx talk? Drop a ❤️ below and I’ll send you the link. #womenover40 #triathlete #ironmantriathlon #hawaii #tedxtalks

A rebuild doesn’t always look dramatic. Sometimes it’s a boundary you finally keep. A habit you decide to change. A trip you finally take. A conversation you stop avoiding. A new hobby you’re willing to be terrible at. 😂 Or simply realizing that the life you’ve been living doesn’t quite fit anymore. We tend to think change has to come with some huge, life-altering moment. It doesn’t. Sometimes rebuilding your life starts with one small decision: I’m going to choose myself differently this time. 🌊🦋 What’s one way you’re choosing yourself differently right now? Share below or DM and tell me to keep you accountable!

Maybe you’re not lost. 🦋🌊 Maybe you’re just ready for a fresh chapter and looking to gain more confidence, more clarity, and connection with women who are craving the same thing. Maybe you’re simply ready to come back to YOU. Rise With the Tides December 6–12 | Costa Rica 🌺 6 spots available. I’m closing retreat registration at the end of September. Ready to see if this retreat is for you? DM me TIDES and I’ll send you the details. #womenover40 #risewiththetides #costarica #retreat #rebuild

The Biz can wait. This was a must. Sometimes you just got to go with the flow of TikTok! #entrepreneur #WomenOver50 #lionkingchallenge #flow #stopbeingsoserious

And then this happened in 2017 at Ironman Mont Tremblant! 🌺🦋 After 12 Ironmans, I finally heard the words I’d dreamed about hearing. I was going to Kona. Some moments stay with you forever. Seven weeks. ❤️

🌺 7 Weeks to Kona 🌺 I was ready. I did the work. I swam, biked, ran and repeated it to a T. Everything was aligned. I went into Ironman Mont-Tremblant at the weight I wanted to be. My training was there. My head was there. I felt damn good about this race. My sister-in-law, niece and nephew had come to watch us race. And on race morning, I remember my ex saying to me: “You’re going to Kona anyway.” I looked at him. “How?” “This is your 12th one. You have the legacy spot.” Maybe, just maybe, we manifested it that morning. Or maybe something had finally shifted in me. I finally believed I could qualify. And that day, I did. 🌺 Seven weeks from now, I get to go back. Not as the athlete this time. As the coach. ❤️ #ironmanworldchampionship #konahawaii #triathlete #triathlon #coach