At first glance, 2025 Biogen Face of Fitness cover model search winner Jalencke Coetzee’s week looks intense: early mornings, hospital shifts, weight-lifting sessions, carefully prepared meals, community engagements and precious pockets of rest.
But look closer and a more insightful pattern emerges. Her routine is not based on perfection. It is built around consistency, recovery, nourishment and purpose.
Jalencke, a 27-year-old doctor, sees health as something much deeper than a number on a scale or a reflection in a mirror. For her, fitness is a way to live well in body, mind and spirit.
“It’s about well-being physically, mentally and spiritually. I believe in a balanced lifestyle that values consistency and sustainability over extremes.”
What makes her routine work?
The strongest lesson from Jalencke’s week is that balance doesn’t mean doing less. It means knowing what matters and then building recurring habits around it.
Her program combines demanding hospital work with structured training, practical nutrition, faith, family time and recovery. This mix gives her resilience in the routine.
She loves a good workout, but also leaves room for quiet time, date nights, socializing, social meals and sleep. Her goal is not just to look fit, but to cultivate a life that feels strong, grounded and sustainable.
“For me it’s about cultivating a healthy and prosperous body, mind and spirit.”
- Meet Jalencke
Profession: Doctor
Instagram: @jalencke
A week in her life
Here’s how Jalencke structures a busy, challenging and deeply intentional week.
Monday: Start strong and then set the week
Jalencke starts Mondays at 6 a.m. with coffee, Bible reading and prayer before fueling up on oats with Biogen Iso-Whey, peanut butter, banana and frozen blueberries.
By 07:30, he’s at the hospital doing rounds, patient care and more than 10,000 steps.
Her day is based on simple, practical meals: roast chicken with roast potatoes and steamed vegetables, followed by minced meat and rice later in the afternoon. At 5:00 p.m., he trains the glutes and hamstrings with basic movements like squats and deadlifts. Evening is for meal prep, dinner and relaxing before lights out at 10pm.
Tuesday: Fuel for a 24-hour shift
Tuesday is a reminder that fitness needs to be adapted to real life. Jalencke starts with her morning routine before a full 24-hour shift at the hospital.
Breakfast is the oat protein combo, followed by a long day in the ER with plenty of movement and accountability.
Instead of relying on luck, she prepares meals and snacks that are easy to manage during a demanding call: a chicken wrap with avocado, cottage cheese, cucumber and cherry tomatoes. a Biogen Oats bar; fruit; peanut butter rice cake; and a chicken, sweet potato and broccoli dinner. Coffee helps her stay awake, but preparation is what keeps the day going.
Wednesday: Recovery is part of the plan
After finishing her 24-hour shift at 09:00, Jalencke prioritizes recovery. He comes home, eats a quick brunch of eggs and toast, and goes to bed.
This is one of the most important insights from her week: rest is not a reward for hard work. It’s what makes hard work sustainable.
Later, once recharged, it’s back to moving with chest, back, abs and a light cardio session. In the evening she brings chicken, rice and vegetables for dinner, then community time at Homecell before bed.
Thursday: Discipline with room for joy
Thursday starts early again with her familiar morning routine and oat protein breakfast before ward rounds. During the workday, she keeps things simple with almonds, a tangerine and a tuna salad with fresh greens.
At 5 p.m., it’s back to the weights for a quad-focused leg session. But the day isn’t just about production.
She watches the sunset on the way home and ends the evening with burgers and fries in the evening with her husband. This flexibility is what keeps the routine human.
Friday: Wrap up the work week with movement and connection
Friday keeps the same basics: breakfast, hospital rounds, hydration and lots of steps. Lunch is Korean chicken with vegetables, followed by a Mexican meatball bowl later in the day.
He works out earlier, focusing on biceps, triceps and abs, then transitions to a social function with sushi and friends.
The takeaway is clear: a strong routine doesn’t have to crowd out relationships. He should make room for them.
Saturday: Active recovery and slower times
Saturday starts slowly, with coffee in bed, a protein shake and a banana before Parkrun with her husband. After that, the pace softens with breakfast, a stroll through The Village at Hazelwood, time with family and friends, a midday nap and a nutritious dinner of chicken, cauliflower, carrots and potatoes.
The weekend pace shows another level of Jalencke’s approach: movement can be social, restorative and enjoyable. Not every workout needs to feel like a test.
Sunday: Reset before next week
Sunday is her reset day. It starts with coffee and Bible time in bed, followed by eggs and toast. The movement remains flexible: cycling, stretching, padel or full gym, depending on what the body needs and its schedule.
A sauna session, grilled chicken with steamed vegetables, grocery shopping, coffee and chocolate croissants at a local cafe, a walk and time in church and community throughout the week. It is a reset in the truest sense: physical, practical, social and spiritual.
What readers can learn from Jalencke’s week
- Anchor your mornings. Jalencke’s quiet time gives direction to the day before the demands begin.
- Prepare before life gets busy. Meal prep and simple food choices help her stay consistent during hospital shifts.
- Train with a purpose. Her workouts are focused but not overwhelming, with strength training balanced by lighter movements and active recovery.
- Protect recovery. Sleep, late mornings, sauna sessions and naps are treated as part of the routine, not afterthoughts.
- Keep the joy in the design. Date nights, sushi with friends, coffee stops and family vacations make the lifestyle sustainable.
The bigger picture
Jalencke’s week is not impressive because it is packed. It’s impressive because it’s intentional. It proves that a healthy lifestyle is not about chasing extremes or doing wellness for others. It’s about building habits that support the life you actually live.
For anyone trying to get stronger, healthier, or more grounded, her example offers a simple challenge: stop asking how to do everything perfectly and start asking what you can do consistently.
Author: Pedro van Gaalen
When he’s not writing about sports or health and fitness, Pedro is most likely out training for his next marathon or ultramarathon. Worked as a fitness professional and marketing and comms specialist. He now combines his passions in his role as managing editor at Fitness magazine.
