Jenner (Greg) - Personal trainer - Richmond

1^st lesson free

Jenner (Greg)

Rate €31
Response 2h
Students
Number of students Jenner (Greg) has accompanied since arriving at Superprof
1
Number of students Jenner (Greg) has accompanied since arriving at Superprof

€31/h

1^st lesson free

Personal training
Fitness
Bodybuilding
Muscle strengthening
Stretching

PhD-trained health educator offering personalized fitness, nutrition, and wellness coaching with 40 years’ experience.

Personal training
Fitness
Bodybuilding
Muscle strengthening
Stretching

Lesson location

- online

About Jenner (Greg)

I am an experienced health, fitness, and wellness educator with a BSc Honors in Physiology, an MSc in Biomedical Physiology and Kinesiology, and I am currently completing a PhD in Public Health Epidemiology. With over 40 years of experience coaching individuals and teams, I bring a supportive, structured, and evidence-based approach to teaching. My goal is to help students build confidence, understand the science behind health and performance, and make meaningful progress through a positive and motivating learning environment.

About the lesson

The Four Pillars of Health
Overview
By Greg "Jenner" Jensen, B.Sc. (Hons.), M.Sc., Ph.D. (Candidate)
________________________________________
Defining Health
First let's define what is health and what does it mean to be healthy? The answer to this question goes beyond the simple definition that health is the absence of disease. To be considered healthy can vary between individuals and cultures but overall, there is the sense of feeling healthy, there is the reality of being able to complete daily tasks with ease, and there are the biomedical measures such as blood pressure, unhealthy body weight, hormone levels and much more, all part of defining good health.
After many years of academic study and practical experience, when asked the question, how does one achieve good health over a lifetime? I've found that the answer to this question rests on four important foundations, which I define as the four pillars of health.
We all know that providing our bodies with foods that contain the nutrients for energy, cellular repair and all other metabolic functions is important. It is also common knowledge that exercise, and physical activity is essential in maintaining mobility, keeping organs functioning well, stress relief and more. Less understood, however, is the importance of sleep and the reduction of chronic stress and their contribution to good health.
Let's start now on a path to good health for a lifetime with The Four Pillars of Health - a framework that provides a simplistic approach to achieving long lasting good health outcomes where you not only feel good, but have more energy, an improved immune response to fight off illnesses, greater mobility and an overall better quality of life.
________________________________________
This guide introduces you to the four pillars of health. Want deeper insights? The complete guide includes detailed protocols for each pillar sub-topic, age-specific strategies, direct links to peer-reviewed research, and guidance on how to search topics in well-established biomedical search engines.
________________________________________
Pillar 1: Nutrition & Diet
Fuel your body with what it needs
The Principle: Four key concepts guide healthy eating:
• Energy balance
• Dietary balance
• Nutritional needs
• Foods that make you happy
Energy Balance
Energy balance refers to how much energy is consumed through the foods you eat versus the energy you expend to allow you to move, think, stay warm, and have your body function throughout each day. Scientists confirmed centuries ago that energy can neither be created or destroyed, only converted from one form to another (first law of thermodynamics). This means that the energy you consume whether it be from an apple, hotdog or cookie is converted into energy we use to fuel our daily requirements or is stored as fat for our future energy needs.
It turns out that in modern society there is an abundance of available food for our immediate energy needs thus eliminating our evolutionary necessity, the ability to store excess energy as fat. Science has also established that too much stored fat is associated with several chronic diseases such as heart disease, stroke, type-2 diabetes and more leading to poor health.
Energy in food is measured in calories, a term most of us know and refer to regularly, but what is a calorie in terms of a real energy comparison. One calorie is the amount of energy it takes to raise the temperature of 1 kilogram of water by one degree Celsius (0.264 US gallons of water up 1.8 degrees Fahrenheit) or in human terms we use, on average, one calorie to take 10 steps (this will of course vary from person to person). What does this mean for our health? While it is not necessary to be a daily calorie counter, we do need to understand the calories (energy) in the foods we consume each day.
Dietary Balance
The foods we eat fall into three categories: carbohydrates, fats or proteins. In most healthy cultures dietary patterns tend to average around 60% carbohydrates, 30% fats, and 10% proteins on average.
For example:
• Modern Japanese diet: 56% carbohydrates, 29% fat, 15% protein
• Average American diet: 46.7% carbohydrates, 35.8% fat, 15.8% protein
• Typical diet from India: 62% carbohydrates, 25% fat, 12% protein
All of which fall within global health authority recommendations ranging from:
• Carbohydrates: 45–65%
• Fats: 20–35%
• Protein: 10–35%
Nutritional Needs
The food we consume must contain the nutrients that our body needs to complete all of its metabolic functions. In general, the more we process the foods we consume the less nutrients it will likely contain. Flour for example, many consider white flour as being "bad" for our health, but bad is not the correct term as white flour is just less nutritious than whole wheat flour since the outer layer of bran is removed. The same discussion can be applied to orange juice, which is considered good for your health, but it is also less nutritious than eating the whole orange. However, there are some foods that need to be manipulated so we can absorb more of the nutrients available. A carrot is a good example of this; a cooked carrot provides greater access to beta-carotene (Vitamin A) because heat breaks down the tough cell walls of the carrot, releasing more beta-carotene and making it easier for your body to absorb.
Myth: "Sugar causes insulin resistance, metabolic syndrome and diabetes"
In fact, sugar is not a cause of these conditions directly. Excess consumption of sugar often leads to weight gain and obesity which is a primary risk factor for developing insulin resistance, metabolic syndrome or diabetes along with other chronic diseases. So, adding sugar to your tea, coffee or enjoying an ice cream will not lead to diabetes or even obesity when consumed in moderation.
Something to think about: It’s perfectly okay to enjoy foods that make you happy with in reason. The truth is, it’s rarely the so-called “bad” foods that are the real cause of poor health. More often, it’s the absence of nutritious, whole foods in your diet that has the greatest impact. Good health isn’t about cutting out the foods you love—it’s about ensuring your body gets the nutrients it needs to thrive.________________________________________
Pillar 2: Physical Activity & Exercise
Move your body, strengthen your life!
The Principle: Whether you are a toddler or in your 90s, regular daily exercise could be the single greatest habit to not only improve your overall health but also give you a fantastic feeling of wellbeing. In pillar two we look at how to determine your level of fitness through simple measurements such as your body mass index, cardiovascular measurements for your heart and lungs, strength tests, and activities that make you happy and feel good.
Why Movement Matters
Our bodies are designed to move and be active. Regular physical activity:
• Reduces the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers
• Improves sleep quality and mood
• Supports healthy weight management
• Strengthens bones
• Helps manage anxiety and stress
• Can add years to your life while improving the quality of those years
Your Fitness Level
Each person will have a level of physical fitness that is unique to themselves, so remember: when it comes to daily health, fitness, and wellness, you are not in competition with others. Of course, if you're a competitive athlete or training for challenges like mountain climbing or Ironman triathlons, peak physical and mental fitness becomes essential. Our goal is to provide a custom exercise plan that has elements of enjoyment, is goal-oriented, sustainable, and results in a better physical and mental quality of life.
Public Health Recommendations
The World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), and other public health authorities provide clear guidelines for physical activity:
Children aged 5 to 18:
• Average of at least 60 minutes of moderate or vigorous intensity physical activity a day
Adults:
• Minimum of 150 minutes of moderate-intensity exercise per week, or
• Minimum of 75 minutes per week of vigorous-intensity exercise
What does this mean?
• Moderate-intensity exercise: Brisk walk or a leisurely bike ride
• Vigorous-intensity exercise: Going for a run, swimming laps, or a fast-paced bike ride
How to Start
Your starting point is uniquely yours, shaped by your current health, age, and life circumstances—and that's exactly as it should be! A young child gets amazing exercise through play at the park. Someone with mobility challenges can begin their fitness journey with chair-based exercises at home. The beauty of movement is that there's always a way to start, no matter where you are today.
Tip: Want to burn more calories while you exercise? Get into the water and swim, join water aerobics, or just have fun. Simply treading water can increase your resting metabolic rate by 3.5 times and water walking can burn 50% more calories than walking on land because of both the calories required to stay warm and the resistance of the water.
Important: Recommendations for physical activity on this platform will not exceed or override limitations set by your doctor or healthcare professional. Always consult with your healthcare provider before beginning a new exercise program.
________________________________________
Pillar 3: Sleep & Recovery
Rest, repair, recharge, and feel great!
The Principle: Sleep is not simply downtime—it's when your body and brain do their most important maintenance work. Quality sleep directly impacts your energy, mood, immune function, mental clarity, and long-term health. Understanding why sleep matters and how much you need is essential to feeling your best every day. Nothing better than a good nights sleep!
Why Do We Need Sleep?
While you sleep, remarkable things happen:
Brain Maintenance: Your brain consolidates memories, processes emotions, and literally cleans itself. During deep sleep, fluid flows through your brain, removing waste products that accumulate during the day—including proteins linked to Alzheimer's disease. This nightly cleaning is essential for sharp thinking and long-term brain health.
Physical Repair: Sleep is when your body repairs tissues, builds muscle, and produces hormones essential for growth and metabolism. Whether you're recovering from a workout or healing from illness, quality sleep accelerates the process.
Immune System Boost: During sleep, your immune system produces infection-fighting proteins and antibodies. Consistent, quality sleep keeps you healthier and more resistant to illness.
Emotional Balance: Sleep helps regulate your emotions and stress response. Ever notice how everything feels harder after a bad night's sleep? That's your brain telling you it needs proper rest to function optimally.
How Much Sleep Do You Need?
The National Institutes of Health, and the American Academy of Sleep Medicine recommend:
• Children (6-13 years): 9-11 hours
• Teens (14-17 years): 8-10 hours
• Adults (18-64 years): 7-9 hours
• Older adults (65+): 7-8 hours
These are ranges because individual needs vary based on genetics, activity level, stress, and health status. Whatever your sleep needs are, the key is to wake up feeling refreshed, energetic and ready to enjoy the day ahead.
The Stages of Sleep
Sleep cycles through four stages multiple times each night, with each cycle lasting about 90 minutes:
Light Sleep (Stages 1 & 2): Your body relaxes and transitions into deeper rest.
Deep Sleep (Stage 3): The most restorative phase—your body repairs tissues, strengthens immunity, and clears brain waste. This is when you truly recharge.
REM Sleep: Your brain processes emotions, consolidates memories, and sparks creativity. This is when most dreaming occurs.
Identify the Signs You Need Better or More Sleep
• Consistent reliance on an alarm clock
• Feeling groggy or foggy throughout the day
• Relying on caffeine to function
• Using weekends to catch up on sleep
• Feeling irritable and emotionally reactive
The Truth: Quality sleep isn't a luxury—it's a foundation of good health. When you prioritize sleep, you'll have more energy, better focus, stronger immunity, improved mood, and a greater sense of wellbeing. Your body knows how to heal and thrive; you just need to give it the rest it requires.
________________________________________
Pillar 4: Stress Management
Understanding stress for a stronger mind and better health
The Principle: Stress is a natural part of life. Understanding what chronic stress is, recognizing if you are stressed, and learning how to manage stress are essential to good health.
Before we start, did you know: Ongoing research has revealed that chronic stress is linked to a significant number of diseases, making it one of the most important contributors to poor health outcomes. While stress affects each person differently, it creates health challenges through both direct physiological effects (elevated heart rate, blood pressure, inflammation) and indirect behavioral changes (poor eating, disrupted sleep, reduced activity).
Stress as Protection
When you experience stress, your body activates its "fight or flight" response, releasing hormones designed to help you handle immediate threats like the response to an emergency or fear. It is associated with the release of adrenaline and cortisol providing:
• A surge of energy
• Heightened senses and alertness
• Increased heart rate, blood pressure, muscle tension and breathing
When life's demands trigger this response in a consistent and ongoing pattern it becomes chronic stress, keeping your body in prolonged high alert and leading to serious health challenges.
Physical Health Impact
Chronic stress increases your risk for serious health conditions including:
• Heart disease
• High blood pressure
• Type 2 diabetes
• Obesity
• Weakened immune function
• Certain cancers
Persistent stress creates ongoing inflammation in your body, disrupts metabolism, accelerates the aging of your cardiovascular system, and makes you more susceptible to infections and illness. It can also cause muscle tension, headaches, digestive problems, and sleep disturbances.
Mental and Emotional Health
Chronic stress is a major risk factor for depression, anxiety disorders, and cognitive decline. It physically changes your brain—particularly areas responsible for memory, decision-making, and emotional regulation. Over time, elevated stress hormones can impair your ability to think clearly, remember information, and manage your emotions effectively. You may find yourself feeling overwhelmed, irritable, or emotionally exhausted.
Cognitive Function
Prolonged stress affects your ability to concentrate, make decisions, and solve problems. It reduces mental flexibility and can lead to memory difficulties. The inflammation and hormonal changes caused by chronic stress can shrink certain brain regions over time, particularly those involved in learning and memory. Research shows that individuals who experience prolonged stress, whether from work, relationships, financial pressures, or traumatic events, may continue to experience mental and physical health symptoms long after the initial stressor is resolved.
Sources of Chronic Stress
Stress can come from a variety of sources and affect people differently. For some it can be severely disabling, while others may not be affected at all. Common sources of chronic stress include:
• Daily work pressures and job insecurity
• Financial difficulties
• Relationship conflicts
• Health concerns
• Social isolation
• Environmental factors
Recognizing the Signs of Stress That May Be Affecting Your Health
• Persistent fatigue or low energy
• Sleeping irregularities
• Changes in appetite
• Frequent headaches or muscle tension
• Increased irritability or mood swings
• Difficulty concentrating or making decisions
• Feeling overwhelmed or anxious
• Withdrawal from social activities
• Increased substance abuse
Stress is Manageable
Managing stress is understanding where it is coming from and how to deflect, reduce or even eliminate the source. Much of this management is rooted in developing effective strategies to rethink and change the way you allow stressors to affect your mind. Therapists are often used as an outlet for those struggling with the mental consequences of chronic stress, and many self-help books are abundant and available, like "Don't sweat the small stuff" that spent 100 weeks on the New York Times Best Seller list.
Change Your Lifestyle and Environment
Creating calm spaces in your home, spending time in nature, practicing breathing exercises, rethinking how you view and allow things to bother you, and building strong support networks all serve as buffers against chronic stress.
Most Important
Chronic stress whether caused by external circumstances or stress that has been created by a person's state of mind are best managed by focusing on optimizing pillars one through three:
Pillar 1: Consuming a well-balanced diet provides the nutrients your body needs and the comfort foods that can be calming for the mind.
Pillar 2: Exercise not only decreases the body's stress hormones, such as cortisol, it also promotes the release of feel-good chemicals in the brain like endorphins, which improve mood and reduce pain.
Pillar 3: Sleep provides a restorative period for the brain, helping to clear out the "stress" from the day among many of the other physiological maintenance processes a good night's sleep gives you.
Important: If you're experiencing severe or persistent stress, anxiety, or depression, please reach out to a mental health professional. Chronic stress and mental health conditions require proper support and treatment.
________________________________________
How The Four Pillars Work Together
The Four Pillars of Health—Nutrition, Exercise, Sleep, and Stress Management—don't work in isolation. They're interconnected, each one supporting and strengthening the others.
When you eat well, you have energy to exercise. When you exercise, you sleep better. When you sleep well, you manage stress more effectively. And when you manage stress, you make better choices about food, movement, and rest.
This is why the Four Pillars framework is so powerful. Small improvements in one area create positive ripple effects throughout your entire health profile. You don't need to be perfect in all four pillars simultaneously—progress in any pillar is progress toward better health.
________________________________________
About the Author
Greg "Jenner" Jensen, B.Sc. (Hons.), M.Sc., Ph.D. (Candidate)
I’ve spent over 40 years at the intersection of elite athletics, scientific research, and practical application. As a member of the 1981 Mann Cup lacrosse championship team, a competitor in the All Japan Goju Ryu Karate Championships (the first non-Japanese athlete ever invited), and a sub–5-hour marathon runner at age 52, I understand what it takes to reach and sustain high athletic performance.
My academic background includes a B.Sc. (Honours) in Physiology from the Faculty of Medicine and department of Physiology at the University of British Columbia (UBC) and a Master’s degree in Biomedical Physiology and Kinesiology from Simon Fraser University (SFU), where I also taught undergraduate physiology courses. As a researcher at SFU, I was invited to present my findings at the FASEB International Scientific Research Conference, and I am currently completing a Ph.D. in Public Health and Epidemiology, focusing on the global epidemic of childhood obesity.
Combining over four decades of experience in both science and sport, I understand not just the research—but how to translate it into real-world results. With more than 25 years of coaching hundreds of families and young athletes, building and scaling a business, and balancing health with life’s daily demands, I offer a grounded, practical, and evidence-based approach to helping people of all ages achieve better health and performance outcomes.
________________________________________
Ready for More?
Contact me:
• Email: (concealed information)
• Phone: (concealed information)
• Website: simplehealthsolutions.online
Book a free 20-minute consultation to discuss your health goals and how the Four Pillars framework can help you achieve them.
________________________________________
2024 Simple Health Solutions. All rights reserved.

Rates

Rate

€31

Pack rates

5 h: €155
10 h: €310

online

€31/h

free lessons

This first lesson offered with Jenner (Greg) will allow you to get to know each other and clearly specify your needs for your next lessons.

PhD-trained health educator offering personalized fitness, nutrition, and wellness coaching with 40 years’ experience.

Lesson location

About Jenner (Greg)

About the lesson

Rates

Rate

Pack rates

online

free lessons

Other tutors in Personal training

Alexia

Mathis

Juan

Lewis

Ghulam Murtaza

Tufan

Noeleen

Kamil

Jaho Sunny

David

Prince

Aicha

Chalres

Vitalis

Alessandro

Jody

Nali

Ali

Mutuyimana

Louis

PhD-trained health educator offering personalized fitness, nutrition, and wellness coaching with 40 years’ experience.

Lesson location

About Jenner (Greg)

About the lesson

Rates

Rate

Pack rates

online

free lessons

Other tutors in Personal training

Alexia

Mathis

Juan

Lewis

Ghulam Murtaza

Tufan

Noeleen

Kamil

Jaho Sunny

David

Prince

Aicha

Chalres

Vitalis

Alessandro

Jody

Nali

Ali

Mutuyimana

Louis

Share

Verified tutor profile

levels

All languages in which the lesson is available

Review

Reviews

Recommendations

free lessons

Report this ad