Nix - Health & Fitness Coach

Nix - Health & Fitness Coach Founder of Lift & Empower Online Fit Club
I help build your confidence through weight-loss & community. Fitness and Mindset Redesign Expert

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Ready to level up? Start implementing these tips NOW! 💥
09/03/2023

Ready to level up? Start implementing these tips NOW! 💥

100% that trying to do everything perfectly and always being worried about what others think, are by far the biggest pro...
11/08/2022

100% that trying to do everything perfectly and always being worried about what others think, are by far the biggest productivity killers!

And I'm right there for some reason. I'm working through this phase of overthinking, of wanting everything to be worded perfectly, and look a certain way.

Today I was reminded that momentum is messy. So it's time to push these productivity killers aside!

"Overthinking makes you feel stuck, which means you don't act. When you're not busy acting, you have more time and energ...
10/30/2022

"Overthinking makes you feel stuck, which means you don't act. When you're not busy acting, you have more time and energy to overthink."

's Soundtracks has definitely been my favorite personal development book this year so far! If you're an ovethinker, it's life-changing!
Even is enjoying this one. 🤓

I love the feeling of accomplishment after a good productive day. But I'll be honest, not all days are productive, espec...
10/26/2022

I love the feeling of accomplishment after a good productive day. But I'll be honest, not all days are productive, especially as I'm easily distracted.

So today I'm sharing 4 tips I use to stay on task. I call them my productivity hacks:

-Stop Multitasking
-Take regular breaks
-Work in short bursts
-Block distracting Apps

Let's add to this list! Share with me your favorite productivity hack 👇

One of our most important journeys in life is discovering who we really are. Yet most of us walk around not really knowi...
10/19/2022

One of our most important journeys in life is discovering who we really are. Yet most of us walk around not really knowing or listening to an inner critic that gives us the wrong ideas about ourselves.

But in order to be the most valuable version of ourselves we first have to know who we are, what we value, and what we have to offer.

Part of the process involves shedding layers that no longer serve us in life and don't reflect who we really are, while passionately going about fulfilling our unique destination.

If you're on a self discovery journey, like myself, make sure to surround yourself with a support system that believes in you and helps you realize your goals. And if you don't have that in your life, yet, then girlfriend, reach out and let's link arms and do it together!

I'm all in for fall now that we're finally having cooler mornings, here in north Texas. So what better recipe to share t...
10/07/2022

I'm all in for fall now that we're finally having cooler mornings, here in north Texas.

So what better recipe to share than a quick, easy pumpkin cake that has no butter or oil, and only 5 ingredients?!

What you'll need:
3 eggs
¾ cup (150g) coconut sugar
1 cup (230g) pumpkin puree
2 tsp. cinnamon
1 cup (125g) self-rising flour

What you'll need to do:
-Preheat the oven to 375°F (190°C).
-In a large bowl, combine the eggs and sugar. Beat with a hand mixer for 5 minutes until the mixture is fluffy and has tripled in volume. Add the pumpkin puree and cinnamon and beat until everything is well-combined.
-Sift the flour into the egg mixture and very gently fold, making sure that you do not deflate the eggs.
-Grease an 8-inch (20cm) diameter cake pan and pour the batter into it. Bake for about 50 minutes or until a toothpick inserted into the middle of the cake comes out clean.
-Remove the cake from the oven, let it cool, then slice and serve.
Store this cake in an airtight container.

Enjoy!

Though Texas continues to hold on to summer for dear life, yesterday morning I felt my first pang of cold.Like, who's id...
09/30/2022

Though Texas continues to hold on to summer for dear life, yesterday morning I felt my first pang of cold.
Like, who's idea was it to bring the golf cart for school drop off, anyways?? Brr!
So today I'm sharing a Tropical Carrot Smoothie recipe that tastes like summer but looks like fall, so perfect for this time of year!

What you'll need:
1 cup (240ml) carrot juice
1 mango, peeled, chopped
1 cup (165g) pineapple, chopped
1 tsp. ginger, grated
¼ cup (60ml) coconut water

Place all ingredients into a high-speed blender and blitz until smooth. Serve over ice. Enjoy!

But what will people think of me?I know my biggest fear when I started my online fitness journey, was putting myself out...
09/26/2022

But what will people think of me?

I know my biggest fear when I started my online fitness journey, was putting myself out there on social media. I mean what would people think if they saw who I was becoming?

Back in 2018, the me that every one knew, was completely lost and insecure. I stayed clear of mirrors, as I no longer recognized the person looking back at me. I picked myself apart and compared myself to everyone on social media. I was uncomfortable around others who were happy, as it made me feel like a failure.

Then I was introduced to the tools of this compny and started working on transforming my body and mind. The biggest changes happened when I found my confidence and ability to love myself. I stopped tearing myself apart in the mirror. I stopped comparing myself to others. And this change FELT SO GOOD that I wanted to share these same tools with everyone. I knew that if I could benefit from them and completely change the way I look, think and feel, that others out there would benefit from them too. So that's when I set out on a mission to help others do what I was doing. I wanted everyone to feel better in their own skin, no matter size or starting point.

It is so rewarding to see other women empowering themselves, learning to love themselves, and changing their lives, all because of a post they came across online. As I did. This is why I do what I do. This is why I want everyone to do this with me... because it's completely changed my life for the better.

We all need access right now to movement, exercise, meditation, mindset tips, better nutrition. We can all benefit from wellness tools at our finger tips. They help improve our quality of life.

So, if you want to learn to love your body, improve your physical and mental health, and get access to tools that can empower you to change your life, we need to chat so I can show you, step by step, what it is that I'm doing.

We're hosting an exclusive sneak peek into Coach Life later this week. Hit me up in my dms or in the comments below if you'd like to be a 'fly on the wall' in our pressure free group to learn more.

I'll be right over here enjoying this cooler morning.. because... fall y'all.

Have you ever not done something because you were affraid of failing? Affraid you wouldn't be good enough? I know I've b...
09/23/2022

Have you ever not done something because you were affraid of failing? Affraid you wouldn't be good enough?

I know I've been affraid of failure... every new job, every new relationship, every opportunity that was out of my comfort zone... until I became a Coach.

Actually when I first started coaching I was affraid of failure too. I mean, how do you succeed in something that you have no idea about? The key... to fail forwards!

One of the first personal development books that was recommended to me when I started coaching, was called Failing Forward by John Maxwell.
This book taught me to use failure as a stepping stone to success. It taught me to value my failures as lessons learned, and that each failure and each lesson learned was getting me closer to getting it right and being success. That the only way to fail, is actually to quit... and I'm not a quitter.

I don't like to fail, or make mistakes, or not do well by someone, but I'm human. I try to learn from every mistep and I embrace failure as part of my journey to success.

I like to remind myself of a few things:
👉Sometimes, I will fail.
👉The more I try, the more I'll fail. But also, the more I'll succeed.
👉I am to be prepared for the worse, but I also plan for the best possible outcome.
👉 I will learn more from my failures than my successes.

You see, we always pass failure on our way to success.

You know that feeling of being on a high when you crush a goal? Even more so when there were obstacles in the way that c...
09/21/2022

You know that feeling of being on a high when you crush a goal? Even more so when there were obstacles in the way that could have derailed you from reaching your goal but you smashed it anyways?!

That is the feeling of success and it tastes so sweet, doesnt it?

However, before getting to that place of success you may have had moments of complete self doubt, especially if it's taking you longer than you'd expected. I know I have! But self doubt can have a negative impact on our mental health and our life vitality.

So now as part of my daily routine, I write down some success affirmations first thing in the morning. They help me counter any self doubt creeping in, and help put me in the right mindset to go out and crush my goals.

If any of my affirmations resonate with you, write them down, recite them, and read them daily, to help you stay focused and motivated to make better choices all day long.

Anyone here like me that dislikes cooking with intensity, but enjoys baking?If you like peanut butter and jelly sandwich...
09/14/2022

Anyone here like me that dislikes cooking with intensity, but enjoys baking?

If you like peanut butter and jelly sandwiches, then you'll love this tasty, quick and easy Peanut Butter & Cranberry Cookie recipe. Could it be a healthy cookies that anyone in the family might enjoy!?Makes about 20 cookies.

What you'll need:
1 cup (280g) peanut butter, crunchy
1 cup (180g) coconut sugar
1 egg
1 tsp. baking powder
¼ cup (35g) cranberries, dried

What you'll need to do:
Preheat the oven to 360°F (180°C). Line 2 baking trays with baking paper.
Place the peanut butter and sugar in a bowl and using a hand mixer beat together until well combined. Add the egg and baking powder and beat again. Finally, add the cranberries and stir to combine.
Roll tablespoonfuls of the cookie dough into balls. Place the balls on lined trays, allowing room between each ball for spreading in the oven.
Flatten slightly. Bake, swapping trays halfway through cooking, for 10-12 minutes or until light golden. Set aside to cool.
Once cooled, store in an airtight container.

Save this post and tag me when you give it a try 💕

"Take care of your body. It's the only place you have to live." - Jim RohnIt’s so very important to make sure you're tak...
09/06/2022

"Take care of your body. It's the only place you have to live." - Jim Rohn

It’s so very important to make sure you're taking good care of your body, mind, and soul every day. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are important acts of self-care that can help you stay healthy, happy, and resilient.

The more you can work self-care time into your schedule, the more you'll thrive.

You should never feel guilty about taking the time required to take care of yourself!

Do you remember to fit self-care into your day?

I've entered the last phase of the fitness program I'm currently doing, and I've been putting more effort into planning ...
08/31/2022

I've entered the last phase of the fitness program I'm currently doing, and I've been putting more effort into planning ahead with my food. I find when I have healthy, delicious options on hand, I am more likely to stay on track with nutrition.

If you're looking for an easy, healthy and wholesome snack to have on hand and keep you on track, give this 5-ingredient Almond & Cranberry Energy Balls recipe a try.

What you'll need:
10 Medjool dates, pitted
1 cup (90g) rolled oats
¼ cup (35g) cranberries, dried
¼ cup (35g) almonds
4 tbsp. almond butter

What you'll need to do:
Place the dates in a food processor and blitz until a smooth paste forms. Add the rolled oats, dried cranberries, almonds and almond butter and pulse until well combined.
Using slightly wet hands, roll tablespoonfuls of the mixture into balls. Place in the fridge for 1 hour to set. Store in an airtight container in the refrigerator for up to 2 weeks.

What are some of your best tips for staying on track?

Whatever you're working on, whatever you're doing, whatever dream you're chasing, whatever goal you're going after - don...
08/27/2022

Whatever you're working on, whatever you're doing, whatever dream you're chasing, whatever goal you're going after - don't stop until you're proud!

Don't let the fear of being seen as starting out small, stop you from starting at all.When I was first asked if I wanted...
08/27/2022

Don't let the fear of being seen as starting out small, stop you from starting at all.

When I was first asked if I wanted to become a coach, I immediately came up with several reasons why I thought I shouldn't do it: "I'm scared to try this", "I don't know how to do this", "I don't know enough people that'd be interested in working with me", "I don't want to sell". But the real reason, was the fear of failure.

You see, it's OK to be scared of lions and tigers and bears, as that fear can save you from physical harm. But the kind of fear that prevents you from doing things that you want to do that will enrich you, is not.

I challenege you to push past that fear, take a leap of faith, and do that thing you've been wanting to do. It may open doors to a life you'd never even envisioned possible.

And if that happens to be coaching, because you love the products our company offers, and you would like to be a part of a team, a community with a vision, a greater purpose; then this is your sign to give ME a sign, that you're ready to push past your fear of failure and get started on a path to greatness. Drop a ❤❤ below to chat.

Do you say daily affirmations? I never used to until I learned that affirmations can help you alter subconscious thought...
08/26/2022

Do you say daily affirmations?
I never used to until I learned that affirmations can help you alter subconscious thoughts.
Repeating supportive, encouraging phases, gives them power; as hearing something often makes it more likely for you to believe it. In turn, your belief makes it more likely that you'll act in ways that make your afirmation reality.
Share an affirmation you/d like to say daily.

You can go out today and do what you always do. Same activities. Same job. Same level of effort.Or... you could push you...
08/24/2022

You can go out today and do what you always do.
Same activities. Same job. Same level of effort.
Or... you could push yourself. You could push yourself to do MORE.

You'll never reach new heights if you're simply going through the motions and living within your comfort zone.

You are physically, mentally and emotionally stronger than you think.

When is the last time you tested your limits?

I have too many easy chicken dinner recipes - said nobody ever!Anyone else use chicken as their go-to for everything? Th...
08/22/2022

I have too many easy chicken dinner recipes - said nobody ever!

Anyone else use chicken as their go-to for everything?

This easy chicken piccata recipe is made up of... you guessed it, 5 ingredients, but is packed with flavor! Service it with rice, veggies, potatoes or pasta.

What you need:
1 lb. (450g) chicken breast
3.5 oz. (100g) butter
¼ cup (50g) capers, drained
3 lemons, zested, juiced
½ cup (30g) parsley, chopped
salt & pepper

What you need to do:
Place a chicken breast between 2 sheets of cling film. Use a meat mallet, or rolling pin, to gently pound the chicken until it is approximately 1.5cm thick.
Season well with salt and pepper.
Heat ¼ of the butter in a large pan over a medium-high heat and cook the chicken.
Cook for 4 minutes each side or until golden brown. Transfer to a plate and set aside.

Add the remaining butter to the pan. Cook, stirring, for 2-3 minutes or until the butter melts and turns a golden brown color.
Add the capers to the butter and cook for 1 minute.
Add the lemon juice and half the lemon zest, and mix through.
Now place the chicken and any juices back in the pan. Cook, turning occasionally, for 2-3 minutes or until chicken is cooked through and the sauce has thickened slightly.
To serve, sprinkle with parsley and remaining lemon zest.

Serves 4.

Will you be giving this one a try?

"Self care is not self-indulgence, it is self preservation."Will you complete this self-love checklist with me today? Le...
08/20/2022

"Self care is not self-indulgence, it is self preservation."

Will you complete this self-love checklist with me today? Let me know below when you complete it 👇

Anyone else feel like this summer has gone by in the blink of an eye, yet it seems to be lasting forever? Just me? We've...
08/18/2022

Anyone else feel like this summer has gone by in the blink of an eye, yet it seems to be lasting forever? Just me? We've got one month left, and it's not showing signs of cooling down here in Texas, so I figured I'd share this super easy ice-cream recipe, that's also available in my 5-Ingredient Recipe e-book (link in bio):

What you'll need:
1 cup (145g) cottage cheese
1 banana
½ cup vanilla whey powder
4 tbsp. dried blueberries
¼ cup (75g) blueberries, fresh

What you'll need to do:
Place the cottage cheese, banana and whey powder in a food processor and blend everything together.
Transfer the mixture into a Tupperware dish or similar type of container, and mix in the dried berries.
Cover with a lid and freeze for 45 minutes, then take out of the freezer and mix again.
Return the dish to the freezer and chill for a further 45 minutes.
Take the dish out of the freezer, mix again and serve with fresh berries.

Makes 2 servings

I love that this is packed with 28g of protein and only 4g of fat!

Have you tried out any easy healthy ice-cream recipes this summer? Mind sharing?

08/16/2022




For years I REALLY DISLIKED this body I lived in. So I bounced back and forth between totally restricting myself and bin...
08/15/2022

For years I REALLY DISLIKED this body I lived in. So I bounced back and forth between totally restricting myself and bingeing. I know it’s tempting to want an overnight fix. I also know that I spent years bouncing from diet to diet, and when I wasn’t getting results as quickly as I wanted, I’d quit.

But you know what, it took longer than a week, two weeks, a month to get to where you are. So it’s going to take some time once you establish your healthier habits, to see results.

If you need help getting started or want to learn my system on how I live life while still seeing results, drop me an 🍏 so we can chat. I’d love to help!

Having a growth mindset means viewing your intelligence, abilities and talents as learnable and capable of improvement t...
08/14/2022

Having a growth mindset means viewing your intelligence, abilities and talents as learnable and capable of improvement through effort and time.

Whereas a limited mindset means you view those same traits as inherently stable and unchangeable over time —so if you're not good at something, you might believe you'll never be good at it.

I used to have a a very fixed and limited mindset, believing there were things I could never do or achieve; when in all actuality, fear of failure was preventing me from giving myself permission to try.

"When you go from a fixed Mindset to a growth mindset, a new world of possibilities opens up." -KWR

Which way do you find yourself leaning towards?

Check out my huge announcement at the bottom of this recipe.. 👇👇Coming in HOT today with another 5-ingredient recipe, be...
08/11/2022

Check out my huge announcement at the bottom of this recipe.. 👇👇

Coming in HOT today with another 5-ingredient recipe, because that is pretty much all I can handle... this Sweet Potato Hummus is light and creamy and packed with delicious sweet potato flavour. This dip is simple to make and goes great with pita chips, veggies, or used as a spread. Not only is this recipe easy, it's naturally gluten-free and vegan friendly too!

What you need:
1 ½ cup (250g) chickpeas, drained
1 cup (255g) sweet potato, mashed
4 tbsp. tahini
½ tsp. smoked paprika
1 garlic clove, minced

What you need to do:
Place all the ingredients to a high speed blender or food processor and blitz smooth.
Serve as a dip.

Serves 8

If you like these 5 ingredient recipes then I'm excited to share my 5-Ingredient Recipe Pack e-book available now at the link in my bio. I've loaded it with 40 of my favorite 5-ingredient recipes, including breakfasts, lunches, dinners, treats and smoothies. Each recipe contains macronutrient info, calories, and a MyFitnessPal barcode to scan for easy recipe uploading.

You'll even find the 5-ingredient recipe for the delicious Baked Carrot Fritters that pair so well with this Sweet Potato Hummus!

Drop a ❤❤ below if you'd like me to send you the 5-Ingredient Recipe Pack e-book info link.

Sticking to what I know, which is basically super simple recipes that don't require more than 5 ingredients, with this T...
07/26/2022

Sticking to what I know, which is basically super simple recipes that don't require more than 5 ingredients, with this Tabbouleh inspired Chickpea Quinoa salad. It's fresh, light, yet filling and perfect for a hot summer day. Oh, and it's gluten free and vegan! So win win!

What you need:
¾ cup (130g) quinoa, uncooked
1 x 14 oz. (400g) can chickpeas, drained
2 medium tomatoes, diced
1 small cucumber, diced
1 cup (60g) parsley, chopped
3 tbsp. olive oil
2 tbsp. red wine vinegar
salt & pepper

What you need to do:
Cook the quinoa according to the instructions on packaging. Once cooked, drain and set aside.
In a large bowl, mix the cooked quinoa, chickpeas, tomatoes, cucumber, parsley, oil, and vinegar. Season to taste with salt and pepper and place in the refrigerator to chill. Best served chilled.
Store refrigerated in an air-tight container for up to 2-3 days. Serves 4.

Meal prep this salad and store it in an airtight container, and pull out as needed for a healthy easy lunch! Ta da!

This cinnamon granola recipe is my all time favorite. It's full of healthy whole grains, nuts, and cinnamon. It is perfe...
07/12/2022

This cinnamon granola recipe is my all time favorite. It's full of healthy whole grains, nuts, and cinnamon. It is perfect for yogurt parfaits or to eat as a quick and delicious snack. And the best part, it's only 5 ingredients!

What you need:
2 cups (160g) rolled oats
1 cup (115g) walnuts, chopped
1 tbsp. cinnamon
4 tbsp. almond butter
½ cup maple syrup
A pinch of salt to taste

What you need to do:
Preheat the oven to 325°F (160°C) and line a baking tray with baking paper.
Mix the oats, walnuts and cinnamon in a large bowl, adding a pinch of salt.
Next, add the almond butter and maple syrup, mix until well combined and sticky.
Spread the mixture evenly over the baking tray and bake for 15 minutes on the middle shelf in the oven. Remove the tray, stir the mixture to break it up a little and place back in the oven to cook for a further 10-12 minutes until golden brown.
Remove the tray from the oven and place on a wire rack to cool. Once cooled down store in an airtight container for up to one week.

Feel free to change up the recipe to fit your specific needs and remember to let your granola cool. This will make it nice and crisp and then you can break it up into small pieces once it completely cools down.

This versatile Spicy Tuna recipe can be used for sushi rolls or over a bowl of rice.  It's simple and only has 5 ingredi...
06/20/2022

This versatile Spicy Tuna recipe can be used for sushi rolls or over a bowl of rice. It's simple and only has 5 ingredients, so even I am capable of making it!

If you're looking to make gains in the muscle department, you must hit your protein goals.I spread my protein intake thr...
05/05/2022

If you're looking to make gains in the muscle department, you must hit your protein goals.

I spread my protein intake throughout the day and tend to turn to protein shakes and protein bowls to help me hit those goals.

This Purple Power Smoothie is one of my favorite 5-ingredient smoothie recipes for refueling post-workout packed with 24g of protein.

What you'll need:
1 cup (240ml) almond milk
1 cup (150g) frozen berries
1 banana
1 medium beetroot, cooked, grated
1 scoop (25g) vanilla whey

All you have to do is add all the ingredients into a blender. Pulse until smooth, pour into a glass and serve straight, immediately.

Trust me, you'll wanna save this one to try later 💕

There are so many great protein pancake recipes out there. How about we do a recipe swap? Here's one of my go-to recipes...
04/14/2022

There are so many great protein pancake recipes out there. How about we do a recipe swap?
Here's one of my go-to recipes:

Serves 4
1 cup (225g) cottage cheese
1 cup (80g) rolled oats
5 eggs
2 tsp. cinnamon
1 tbsp. maple syrup
2 tbsp. coconut oil

Place all ingredients into a blender or food processor and blitz together until smooth.
Heat ¼ of the coconut oil in a large frying pan over low-medium heat, pour about ¼ cup of batter per pancake, and repeat until the pan is filled.
Cook until you start to see bubbles form on the surface of the pancakes, about 1-2 minutes. Then, flip and cook for another minute or until golden brown on both sides.
Repeat this process until all the batter has been used. Top the pancakes with your favorite toppings.

Your turn! Share with me your go-to protein pancake recipe below.

You can't beat this healthy family favorite recipe. Chicken Fajitas are such an easy and flavorful meal. Give this juicy...
03/22/2022

You can't beat this healthy family favorite recipe.

Chicken Fajitas are such an easy and flavorful meal. Give this juicy chicken recipe a try; Add in some sauteed bell peppers and onions. Maybe add a squeeze of fresh lime for a little punch of flavor, and serve with a warm tortilla.

And the best part about this recipe is that it's low in calories but high in protein!

What you need:
1.5 lb. (680g) chicken breast
1 large onion, sliced
2 bell pepper, sliced
1 x 16 oz. (450g) jar salsa
juice of 1 lime
salt & pepper

-Add the chicken, onions, peppers, salsa, and salt to a slow cooker. Stir well to combine.
-Cook on a high heat setting for 4 hours or low heat setting for 6 hours, until the chicken and vegetables are tender.
-Once cooked, remove the chicken and place on a cutting board. Shred the chicken, with two forks and place back into the slow cooker. Add in the lime juice and mix everything well to combine.
Season to taste, with salt and pepper.

Enjoy!

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