How 2025 Biogen Face of Fitness Jalencke Coetzee builds strength, serves others and protects her wellbeing

At first glance, 2025 Biogen Face of Fitness cover model search winner Jalencke Coetzee’s week looks intense: early mornings, hospital shifts, heavy lifting sessions, carefully prepared meals, community commitments and precious pockets of rest.

But look closer and a more insightful pattern emerges. Her routine is not built around perfection. It is built around consistency, recovery, nourishment and purpose.

Jalencke, a 27-year-old medical doctor, sees health as something far deeper than a number on the scale or a reflection in the mirror. For her, fitness is a way of living well across body, mind and spirit.

“It’s about thriving physically, mentally and spiritually. I believe in a balanced lifestyle that values consistency and sustainability over extremes.”

What makes her routine work?

The most powerful lesson from Jalencke’s week is that balance does not mean doing less. It means knowing what matters, then building repeatable habits around it.

Her schedule combines demanding hospital work with structured training, practical nutrition, faith, family time and recovery. That mix gives her routine resilience.

She loves a good workout, but she also makes room for quiet time, date nights, fellowship, social meals and sleep. Her goal is not simply to look fit, but to cultivate a life that feels strong, grounded and sustainable.

“For me, it’s about cultivating a body, mind and spirit that are healthy and thriving.”

• Meet Jalencke
  Occupation: Medical doctor
  Instagram: @jalencke

A week in her life

Here is how Jalencke structures a full, demanding and deeply intentional week.

Monday: Start strong, then set the week up

Jalencke starts Monday at 06h00 with coffee, Bible reading and prayer before fuelling up on oats with Biogen Iso-Whey, peanut butter, banana and frozen blueberries.

By 07h30, she is at the hospital for ward rounds, patient care and more than 10,000 steps.

Her day is built around simple, practical meals: grilled chicken with roasted potatoes and steamed vegetables, followed by mince and rice later in the afternoon. At 17h00, she trains glutes and hamstrings with staple movements like squats and deadlifts. The evening is for meal prep, dinner and winding down before lights out at 22h00.

Tuesday: Fuel for a 24-hour shift

Tuesday is a reminder that fitness has to adapt to real life. Jalencke begins with her morning routine before a full 24-hour hospital shift.

Breakfast is her go-to protein oats combo, followed by a long day in the ER with plenty of movement and responsibility.

Instead of relying on chance, she packs 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 cakes; and a chicken, sweet potato and broccoli dinner. Coffee helps her stay awake, but preparation is what keeps the day steady.

Wednesday: Recovery is part of the plan

After finishing her 24-hour shift at 09h00, Jalencke makes recovery the priority. She heads home, eats a quick brunch of eggs and toast, and catches up on sleep.

This is one of the most important insights from her week: rest is not a reward for hard work. It is what makes hard work sustainable.

Later, once she has recharged, she eases back into movement with a chest, back, abs and light cardio session. The evening 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 rhythm and protein oats breakfast before ward rounds. During the workday, she keeps things simple with almonds, a mandarin and a tuna salad with fresh greens.

At 17h00, she returns to the weights for a quad-focused leg session. But the day is not only about output.

She notices the sunset on the way home and ends the evening with burgers and sweet potato fries on date night with her husband. That flexibility is what keeps the routine human.

Friday: Finish the workweek with movement and connection

Friday keeps the same foundations in place: breakfast, hospital rounds, hydration and plenty of steps. Lunch is Korean chicken with vegetables, followed by a Mexican-style mince bowl later in the day.

She trains earlier, focusing on biceps, triceps and abs, then shifts into social mode with sushi and friends.

The takeaway is clear: a strong routine does not have to crowd out relationships. It should make space for them.

Saturday: Active recovery and slower moments

Saturday begins slowly, with coffee in bed, a protein shake and a banana before Parkrun with her husband. After that, the pace softens into breakfast out, a stroll at The Village in Hazelwood, time with family and friends, a midday nap and a nourishing dinner of chicken, cauliflower, carrots and potatoes.

The weekend rhythm shows another layer of Jalencke’s approach: movement can be social, restorative and enjoyable. Not every workout has to feel like a test.

Sunday: Reset before the next week

Sunday is her reset day. It starts with coffee and Bible time in bed, followed by eggs and toast. Movement stays flexible: cycling, stretching, padel or a full gym session, depending on what her body and schedule need.

A sauna session, grilled chicken with steamed vegetables, grocery shopping, coffee and chocolate croissants at a local café, a stroll, and church and community time round out 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 the day direction before the demands begin.
• Prepare before life gets busy. Meal prep and simple food choices help her stay consistent during hospital shifts.
• Train with purpose. Her workouts are focused, but not excessive, with strength sessions balanced by lighter movement and active recovery.
• Protect recovery. Sleep, slower mornings, sauna sessions and naps are treated as part of the routine, not as afterthoughts.
• Keep joy in the plan. Date nights, sushi with friends, café stops and family time make the lifestyle sustainable.

The bigger picture

Jalencke’s week is not impressive because it is packed. It is impressive because it is intentional. She proves that a healthy lifestyle is not about chasing extremes or performing wellness for others. It is about building habits that support the life you are actually living.

For anyone trying to become 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 sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.