Certified PN1 Nutrition Coach
Certified Fitness Instructor
I help women ditch diet culture & become strong at home while having fun in the process
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I get asked all of the time which workouts will help someone lose the most weight, build the most muscle, etc.
And yes certain exercises will achieve different results, BUT if you don’t do any of them consistently, you will get ZERO results.
So move your body in a way that makes you HAPPY and you will want to do it daily!!
That’s when the consistency kicks in and the results will come!!
It’s World Health Day and I’m asking Y O U what health means to you?
My definition has definitely ebbed and flowed through the years. I’d love to hear what you define as health!
Get ready to save this recipe to make for your kiddos in the morning!!
🍀Dye Free Green Pancakes🍀
🥞2 cups Kodiak Cakes Pancake Mix
🥚 2 Eggs we use Happy Egg
🥛 11/2 - 2 cups milk of choice
🥬2 cups of spinach
🥄 1 scoop protein powder
Blend milk and spinach together, then combine all ingredients together.
Cook pancakes on griddle or use a waffle iron for waffles.
Enjoy!!
Happy St. Patrick‘a Day!
Do any of these statements sound like you?
💧 You’re constantly thirsty.
💧 You have regular headaches.
💧 You‘re always hungry and crave sugar.
💧 You can’t concentrate and confused.
💧 You have no energy.
💧 You’re constipated (TMI?).
DRINK MORE WATER! The average person needs 1/2 to 1 oz. of water per their weight. So, if you weigh 150 pounds you need at least 75 oz. of water daily.
This bottle here is a 40 oz. bottle that I try to fill 3x during the day (morning, afternoon, evening).
Yes, drinking that much more water will have you running to the potty a bit more, but that’s kind of the point. All of that liquid will help remove toxins from your body and keep things flowing!
Do you drink enough water every day?
It feels really weird to put this out into the world, but here I go!!
Check out this article about why I do what do and that even though some think I have it all together, I go through my own struggles too.
https://knoxvillevoyager.com/interview/life-work-with-brooke-henderson-of-knoxville-but-also-virtual/
You have to do the work yourself.
No one can do it for you.
They can cheer you on, but ultimately it relies on you.
Go get it!
👊🏻
Something about all of this football has me craving Buffalo Chicken!
This recipe cooks itself in the crock pot and is a perfect topping for salad, pasta, tortilla chips, whatever you want!
Here’s what you need:
*️⃣3-4 medium sized boneless, skinless chicken breasts
*️⃣3/4 cup hot sauce of choice
*️⃣1/4 cup EVOO
*️⃣1 tablespoon white vinegar
*️⃣Salt and pepper to taste
Here’s what you do:
1️⃣Pierce chicken with a fork and place in crockpot
2️⃣Pour all ingredients over chicken
Make sure chicken is coated
3️⃣Cook in crockpot on high for 3-4 hours, flipping chicken about halfway through
4️⃣Shred the chicken and return to sauce
5️⃣Devour it while cheering on this evening!!
Read that again. It's not what you are used to hearing!
Even more than the food you put in your body, what you put in your mind and who you surround yourself with is most important. Choose wisely.
This one is going to sting a bit and is not what is being taught in the main stream "self development" world. Our focus shouldn't be feeling good, it should be doing what we are supposed to do!
Seriously, what is the worst thing that could happen? Vocalize and think about it. Is it really that scary? Probably not. Get moving.
You can’t get your time back. Be careful who and what you give it to.
Day 11/90 ✅
You being afraid is not going to stop God from using you where you are supposed to be. He is going to use you where you are! Stop hiding. ✨
You can always better yourself. You will NEVER be perfect. Keep showing up and keep practicing.
Refocusing my intentions to align with my beliefs and that feels like freedom! 💥
Self love has everything to do with your health and wellness journey. If you don’t love yourself, you won’t make the necessary changes to get healthy. 💥
Seriously...Let that sink in.
Who is being directly impacted by your inability to get out of your own way?
C O N S I S T E N C Y
That’s it.
That’s the secret everyone is looking for. It’s not immediate results. It’s showing up bit by bit every day.
Todays endurance ride with Jama Oliver Fitness reinforced this thought. Endurance isn’t about going all out all of the time.
Sometimes it takes being in a chill, but challenging zone to feel your strength.
Stay with it, friends. Your work is paying off.
Echelon
It just means you are doing them in a way that feels authentic to you. That's not wrong. 👊
Get ready to save this yummy and kid-friendly chocolate chip muffin recipe:
⭐️ 1 cup pancake mix
⭐️ 1/2 cup milk of choice
⭐️ 1 egg (or 1/4 cup applesauce)
⭐️ 1/4 cup melted butter
⭐️ 1 tsp vanilla
⭐️ 1/2 cup mini chocolate chips
Preheat oven to 350 and spray mini muffin tin with nonstick cooking spray. Mix all ingredients together. Spoon batter into muffin tin and bake 10-13 minutes until toothpick comes out clean.
I love the mini muffins because they are smaller and don’t feel like a ton of food for the kiddos. They actually eat better when presented with smaller portions.
Plus, it’s a quick and easy snack option for the parents working at home.
My word for 2022. P E A C E.
There will still be chaos in my life, but I need to be peaceful and calm about it. Reducing the hustle and stress. Moving towards enjoyment and satisfaction of life!!
What’s your word for 2022?
My body and my client’s bodies are not sales tools and will no longer be used as such.
“Befores and afters” do not align with my vision of what health and wellness is so they will no longer be part of my encouragement messaging.
Health and wellness is a lifelong journey, there is no true “after”.
Also, my personal journey of an exercise and nutrition regimen is not always a direct representation on what that exact same regimen would do for you.
We are all unique individuals and should be treated as such.
Health and wellness is about movement and nourishment and being joyful while you are doing it. It shouldn’t be solely focused on weight loss or muscle building. Those are great goals to have, but they aren’t the final destination in your journey.
Life ebbs and flows and so does our health journeys. The physical aspects of it shouldn’t be the main focus.
Cheers to new perspectives and feeling amazing from the inside out!
I want to help simplify what it means to be healthy. To help people move their body without complication and in a way that brings them joy. To help them stop over complicating food. To help them reach their goals. To help them achieve these things alongside them.
That’s why I am a health coach.
I’ve been thinking a lot lately about what I want my coaching business to look like. And that’s what it is. To help people.
I believe that Beachbody has these tools and I love sharing these programs combined with the certifications and education I have earned.
I am a safe place for you to become your healthiest self and I cannot wait to see what 2022 brings. There is always a spot here for you.
We are focusing on nutrition in January. Join us!!
Our bodies are a miraculous thing. We are literally made in the image of God. That alone is reason enough to be confident in your own skin.
But, I have also lived the first part of this quote this year. I have felt all of the emotions of a body that was “healthy” but also so so broken.
My body has been trying to talk to me literally since childhood, but I didn’t truly stop to listen and speak up when I knew something wasn’t right. Partly from ignorance, but mostly neglecting my own health to take care of others. Where are my enneagram 2s at??
I now have answers and solutions to help remedy what’s been going on - mostly. I will always have some impacts from chronic illness, but now I can take a stand with empowerment instead of despair.
Health isn’t all about weight, it’s taking back the reigns and trusting that the One who made you has got you. Be confident in that. 🤍
It’s not too late to join us!! We start tomorrow!!
If you saw my posts yesterday, you saw that I am going to host a 21 Days to Fitmas group December 1st through December 21st. What exactly does this mean?
* 21 days of focusing on you! We often get so caught up in taking care of all of the details of the holidays that we often neglect ourselves.
* Pick a workout program and nutrition plan that works for you! Need help deciding? Let me know and I will help you figure out what would work best for you in this season of life.
* For the 21 days do your best daily to move and fuel your body in a way that nourishes you and brings you joy! Need a mindful break? We have meditations and breathwork available too.
* I will be posting daily, body-postive content to keep you motivated and inspired.
* I will have daily giveaways for those that check in with the group or me.
This is meant to be a stress free focus for 21 days. An opportunity to be a bit more mindful with how we treat ourselves and our bodies during the holiday season.
If you are interested, you can reply to this email to learn more and get enrolled. For the first FIVE that enroll you will receive a special gift from me to inspire you on during the next 21 days and beyond.
If you saw my posts yesterday, you saw that I am going to host a 21 Days to Fitmas group December 1st through December 21st. What exactly does this mean?
* 21 days of focusing on you! We often get so caught up in taking care of all of the details of the holidays that we often neglect ourselves.
* Pick a workout program and nutrition plan that works for you! Need help deciding? Let me know and I will help you figure out what would work best for you in this season of life.
* For the 21 days do your best daily to move and fuel your body in a way that nourishes you and brings you joy! Need a mindful break? We have meditations and breathwork available too.
* I will be posting daily, body-postive content to keep you motivated and inspired.
* I will have daily giveaways for those that check in with the group or me.
This is meant to be a stress free focus for 21 days. An opportunity to be a bit more mindful with how we treat ourselves and our bodies during the holiday season.
If you are interested, you can reply to this email to learn more and get enrolled. For the first FIVE that enroll you will receive a special gift from me to inspire you on during the next 21 days and beyond.
I’m going to be announcing a 21 Day Fitmas group tomorrow.
Focus will be helping you stay encouraged and joyful while taking care of yourself during one of the busiest times of year.
Daily giveaways too!!
Please be sure to let me know you’re interested so you don’t miss out on the details.
Please stop overthinking your health and wellness journey.
There can be success in keeping it simple. You already know what you should do.
🤸🏻♀️Move your body. Take a walk or find a yoga video in YouTube. You don’t need fancy equipment or trainers.
🥗 Eat more veggies. You don’t have to do any special or radical diet. Just focus on veggies and everything else will fall into place.
💧Drink more water. That’s it.
🧘🏻♀️ Daily gratitude. When you are in a constant spirit of thankfulness, life is more positive.
Start small and pick ONE goal to focus on. Then as the habit forms and your confidence grows, add in another goal.
You already have the knowledge, just tap into it and grow! 🤍
Who’s ready to get back to the basics with their nutrition?
Maybe you need weekly recipes emailed to you to help keep you inspired?
Oh and a text accountability group to help keep you motivated and dedicated??
I got you!
Starting Monday, October 4th I am going to lead you and others through a simple nutrition plan. It’ll teach you how to enjoy all food groups while still working towards your goal.
I’ll send you weekly meal plans based on your specific needs (gluten or dairy free? I got you!).
Workouts are optional! I want the focus to be on nutrition, but if you want workouts, I can help you!
Full dicslosure…this is outside of the Beachbody realm. I have had many requests to work with me outside of that platform and although I love the workouts, I wanted to customize nutrition for each individual versus a plan for the masses.
So, here’s your chance!
Drop an I’M IN below or message me you’re ready to do this. I’m customizing plans this weekend. Lets do this!
Thinking about running a nutrition focused group in October, if I do…who would be interested in joining me?
I know October is a trigger month for many to let lose and start the downward spiral into overindulging and then just looking towards the New Year “to start over”.
I want to help you break that cycle. Drop a ME below or message me for more information.
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Get ready to save this one! HOMEMADE RANCH DRESSING I used @daniellewalker ranch dressing as a base and then just used herbs I love. Here’s what you need: ⭐️1 cup of mayonnaise (choose one with 10 ingredients or less and make sure you can pronounce them or make your own!) ⭐️ 1/3 cup full fat coconut milk ⭐️ herbs of choice (I used fresh parsley, dried chives, dried dill) ⭐️onion powder to taste ⭐️2 garlic cloves Blend everything together and ENJOY! If the dressing is to thick for your taste add a bit of broth or water (it’ll make it last longer too!)
Think about it. I used to work in corporate America working 40 hours a week for less than $15. No matter how much effort I put in, my pay didn’t increase. Now, the more I put in, the more I get paid. I am in control of my money and my life and it feels freaking amazing. Want to learn how I do it? Drop a 🙋🏻♀️in the comments. I’m running a free behind the scenes into what I do next week! No BS and no obligation to join, but what if you could make your wildest dreams come true??
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