Shelly Denholm RN, NTP

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Madison, WI
Shelly Denholm RN, NTP

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Nutritional Therapy Practitioner and Nutrition Coach.

I help individuals discover their healthy weight and lifestyle through individualized nutritional therapy and coaching.

02/07/2024

Change isn’t just a choice, it’s a practice.

We often step into the journey of transformation expecting immediate shifts in our reality. The moment we decide to change, we hope and even expect that everything will start to look and feel different, that we will be different….

✨But the transformation happens throught the daily practice, the small steps, and the consistent efforts.

Every day is an opportunity to reinforce who we want to be and how we want to show up in the world. ✨

With each action, and each decision, we’re not just practicing change; we’re sculpting our future selves.

Embrace the journey with patience, curiosity, perseverance and kindness, while taking comfort in the knowing that the most profound transformations are often the ones that take time to unfold. 🤍

02/02/2024

We are so busy doing that we often forget the power of simply being present. Our thoughts scream for attention, and in that noise, the gentle whispers of our physical selves can be overlooked. But beneath it all, there’s a quiet force, a breath, that reminds us of who we are at our core, what we believe in, our highest values, and our truest wants.✨

Give yourself the gift of taking time today to sit, listen, feel, be. Doing will always be there, no need to be consumed by it.🤍

01/24/2024

Mindset = the way we view the world, influencing our behaviors, choices, and experiences.

If we want real change, goal attainment, growth, self-development, weight loss, ‘living our best lives,’ and on… mindset has to be accounted for. Behavior change, psychology, evidenced-based strategies, and an understanding of human behavior is integral to help someone walk through this process.

Obtaining Level 1 &, now, 2 HMCC has influenced my career, coaching practice, how I view the world, my relationships, and my body. This certification changed everything for me. I am proud to say I am HMCC Level 2 certified!

If you are interested in creating change from the inside out, change that changes your life, not just your body, message me or check out and work with us, we are all

12/30/2023

A deficit is not the answer to fixing your relationship with food.

It’s easy to think that going on a diet will help you make healthy food choices, stop snacking, decrease junk food, eat out less, drink less, and on and on.

But, when used as a reflex to the cognitive dissonance of eating in a way that doesn’t make you feel well, support your health, or align with your goals and values, a deficit only contributes to diet culture all-or-nothing thinking.

Instead… work on:
Adding in more whole foods
Drink more water
Prioritize protein
Eat vegetables
Minimize processed foods
Eat out less
Cook
Go grocery shopping
Meal plan
Eat fruit
Try new recipes
Go for a walk
Practice portion control
Learn about nutrition basics

Another integral action is to identify your values regarding food and nutrition. Ask yourself “What matters to me about the way I eat and why?” “Do my food choices help me live a more satisfying and meaningful life?”

At we help clients with establishing the basics, the whys, and the why-nots while pursing health and fitness goals.

09/27/2023

It is natural to believe we can't lose weight, keep it off, or accomplish our goal when we have not done it before.

But…there are plenty of things that we are capable of that we have not done before.

We can develop new skills, receive education, seek support and mentorship, try and try again, and learn lessons every step of the way.

Start to see the way that all-or-nothing thinking sabotages your efforts.

Look for opportunities to be proud of all you are doing. Remind yourself every day that this is a work in progress and you are worthy of the work.

09/21/2023

You know that point in your vacation when you start feeling a little less swagger and a little more snarky about your body? Clothes feel a little snug, body feels a little sluggish, certain camera angles are triggering…

2 pictures
Same day (within 5 minutes of each other)
2 different angles
2 different reactions, self-judgements, and sense of body image.

Pictures can be hard, triggering even. I am sharing this as a reminder to myself and anyone else who needs to hear it…
Be gentle with yourself.
Focus on the moment and the experience.
Make the choice to support yourself.

This is normal.
You are not broken or weak. You do not need to restrict or go on a detox when you get home.
Pay attention to your thoughts and feelings.
Ask ‘What am I doing well?’
‘What can I do better?’
‘What will I do next?’

Show yourself some love and support. Keep the promise to take care of you.

09/19/2023

What does consistency mean to you? Is it 100% of the things 100% of the time? For me, that is not realistic or obtainable.

I like to think of consistency as a return to effort, overtime, depending on the season of life, the effort, time, ability, results may be different, but the intention is the same…. to continue to work toward something… to learn, grow, change, adapt, show up for yourself.

Whether it is eating your vegetables, decreased screen time, regular exercise, or flossing, behavior change can be challenging, BUT NOT IMPOSSIBLE. There are many strategies, tools, and skills you can implement to make it happen.

Remember, not being ‘consistent’ on your first try is not evidence that you can’t do it, it’s information that you may need a different approach. I can help with that👇🏻.

is doing a 100 day consistency challenge. We will be choosing behaviors that we wish to see repeated on a regular basis. Also, learning about the science of behavior change, using community support and accountability, and a VIP opportunity!

As usual and the team is getting high level with some of our favorite topics like self-sabotage, low motivation, lack of planning, and overwhelm in your schedule.

Want more consistency? Join us, sign up ends tomorrow! .

Make the last 100 days of year count!

If you have already joined let me know what you are focusing on! If you are interested, DM me or comment 100 for deets🤗
pena .alexa.georg .hylan .lainers.puckett ❤️

08/12/2023

There is a better way.

You don’t need the extreme, restrictive, or unsustainable.

Look for support, accountability, evidence-based, sustainable, and relatable.

If they promise quick results, think again, maybe even, run away!

we do things differently and I love when my clients can spot a miserable program and appreciate all the value they receive in working with us.

It is our mission to help as many people as we can avoid these traps. Have questions? DM me

07/08/2023

💡Mindset and how we view ourselves and the world influence our ability to change and continue when things get tough. Hello GROWTH MINDSET, see ya later fixed mindset.

💡Habits are the things we do regularly, often without thought or much effort. We need to replace the unproductive habits with behaviors that align with our goal. Time and habit audits can be helpful with this.

💡Nutrition is key. Knowing what and how much you are eating, then modifying based on your goals. (A nutrition coach is very helpful here, aka shameless plug for @ )

💡Exercise, we need to move our bodies! Ideally you are up and moving throughout the day. Strength training is the thing that will help shape your body.

💡Emotional regulation or the ability to effectively manage how you respond is integral for navigating this journey. Our emotions impact our choices, having the ability to notice our feels, then RESPOND AND NOT REACT is empowering and helps us make choices that align with our goal.

The coaches at do things differently. We work on all of 👆🏻

Our new course, How to Change, teaches all about this and more. H2C launches inside Hard House's weight loss & personal development membership, HHU, next week

The only way to join is via our exclusive email club (hardhousenutrition.com/newsletter)

Active VIP clients of Hard House will automatically gain access when it goes live and can supplement the work.

06/13/2023

You can love your body and want to change it at the same time.

A lot of women come to me and feel the need to preface their goals with “I do love my body, but…” or “I know weight isn’t important, but…”

As if having body composition, weight loss, or fitness goals means they don’t love themselves or is vanity driven.

In my experience, this is not the case, usually it is the opposite. They want to honor their bodies and care for thier health.

This is me telling you that you DON’T HAVE TO JUSTIFY YOUR GOALS.

Address

Madison, WI

Website

http://www.shellydenholm.com/

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