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achieve.wellness.nepa

Wellness, Fitness, & Nutrition Coaching

achieve.wellness.nepa
I mentioned the other day about adding chia seed t I mentioned the other day about adding chia seed to my oatmeal…and that is something I have done since! Check out chia seeds! * 6g of protein in 2 tbsp (I do only use 1 tbsp in my oatmeal tho). * predominantly a source of polyunsaturated fat which has been shown to be helpful in lowering bad cholesterol * a good source of fiber 👍 Some people put it in their drinks…but they do tend to “gel” up the longer they sit in a liquid and it just isn’t a texture I prefer…but to each their own 🤷🏻‍♀️🙂 I like mixing it in with something like my oatmeal or I have added it to my yogurt. I have also tossed in a tablespoon of chia seeds into my shakes when I make one with some fruit in a blender 👍 Just a little way to sneak in some good nutrition into your daily intake 😉 #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness #chiaseeds
Another great “You are a Badass” message today Another great “You are a Badass” message today that I felt deserved its own post 🙂 I had to be reminded of it once (or maybe many times 😉)…Let it Be Possible! Focus on strong, positive, supportive thoughts 💪❤️ Doesn’t mean you will get it perfect…doesn’t mean you will get that particular lift/movement in the next set. You will ultimately get further over time if you fuel your mind positively with thoughts that are loving and supportive of you and your goals. #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness #youareabadass
Friday Fitness 😃💪 A great way to wrap up yo Friday Fitness 😃💪 A great way to wrap up your week 😊 We also welcomed Debbie and Brian today ❤️ I look forward to supporting them on their health and fitness journey 😊 Have a wonderful weekend everyone 😃 #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness
I love this post from @mikedoehla (a great account I love this post from @mikedoehla (a great account worth following!). Many folks do their grocery shopping over the weekend so I thought today would be a good day to share this 🙂 If you find yourself struggling to control yourself around a certain food, you might need to not buy it for a while. For myself, it can be ice cream…so I almost never have any at the house and just save it for when I am out. For a long time, it was also cereal…so I never bought it. Doesn’t mean it will always be like that for you with whatever food it is for you…but you might need to not have it around till you establish some healthier eating patterns. Posted @withregram • @mikedoehla I mean, what do you expect? Invite the problem, get a problem. We know managing your environment well is the top predictor for dieting success, yet we still invite the Tasmanian devils into our homes. Sure, I want people to be great moderators because food is awesome, but the reality is not many people are ready to handle tubs of ice cream, bags of chips, and candy. If that’s you, work on ways to limit their invitations. Talk to your kids about healthier options. Tell your husband, “it’s not my problem”, it’s our problem. Stay away from the office snack table. Encourage cooking together instead of using an app to bring you dinner. And maybe, don’t take the cart down the aisles with the things you cannot manage. Yet. The solutions are there when you look for them. Ps. coaches know when you throw parties, just like our parents did.
Better health is actually kinda simple 🤷🏻‍ Better health is actually kinda simple 🤷🏻‍♀️ I didn’t say easy 😉 But don’t try to run before you have mastered walking 🙂 #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness
💯 The best investment you can make is the one 💯 The best investment you can make is the one in yourself ❤️ Posted @withregram • @jayalderton A fit body can’t be bought…⁣ ⁣ It has to be earned!⁣ ⁣ ⁣ #successisachoice⁣ #mindsetiskey⁣ #jayalderton
I wanted to do a post of today’s “You are a Ba I wanted to do a post of today’s “You are a Badass” calendar message on its own because it was a good one today 😊 I love the part that says “hang out in the energy of which you desire.” If you want to be healthy…hang out with healthy people. If you want to be fit, hang out with fit people. If you want to grow spiritually, hang out with spiritual people. If you have goals for yourself, hang out with more goal-minded people. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Perhaps you aren’t sure about fitness or improving your health 🤷🏻‍♀️ I invite you to come hang out with me and ask me questions or heck…pedal on the bike while I do my workout. Honestly…showing up is the hardest part…after that, it’s easy 😉😂 #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness
Thursdays are either hopping or they are quiet! T Thursdays are either hopping or they are quiet! Today was one of the quieter Thursdays 😊 Thursdays are also when I do a majority of my client’s programs for the upcoming week 👍 Have a great evening 😃 #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness
A major breakthrough for me yesterday on something A major breakthrough for me yesterday on something I have been working on ☺️ Been trying to work on building strength to improve my chest-to-bar (CTB) pull-ups 💪 I was able to do them extremely randomly overhand throughout the last couple years…but only when fueled by adrenaline 🤷🏻‍♀️ as in…I could do them for an Open workout…and never again till the following year 🙄 I had been stuck with doing them with a supinated grip and rarely did I ever connect them 🙄 Yesterday, gave double overhand a try and they were the strongest they have ever been! And, I even connected some multiple times!! I still have some work to do to refine my kip for them…and I am cool with that…but was super proud to more fully unlock this skill 😊 The work to get here is far from exciting…and I always try to share with folks that the big skills or the “exciting” things all come from doing the small, mundane things…a lot 🤷🏻‍♀️ Some movements over the past few months that I can say have helped include: some inverted rows pulling my chest up to the bar and gradually elevating my feet to make them more challenging, seesaw kettlebell rows, ring pull-ups, and bent over barbell rows including standing on a plate for some added range of motion. Those are just the tip of the iceberg…I do a lot of other pulling movements as well. Take home point…embrace the process and the not-so-exciting things…and when you least expect it, they will all come together 😉👍 I will also add in there…I didn’t get here doing a templated program or a class or doing whatever everyone else is doing…I got here with the direction and support of my Coach who looked at my opportunities to improve and designed a program around them 😏 it then required patience and work on my part 😉👍 #progressslowlybutsurely #strongereveryday #believe #letitbepossible #putinthework #hardworkpaysoff #craftedcoaching #mcelroymade #mastersathlete #40to44 #fitat42 #onamission #CFG2026 #youronlylimitisyou #youneverknowwhoyouareinspiring #chesttobarpullups #CTB
Listen…not every meal has to be a production 🤷🏻‍♀️ don’t overthink eating better 😏 One of those weeks where I didn’t really feel like cooking much 🤷🏻‍♀️ This week…slapped together something real easy. It might not be fancy, but it’s doing the job 👍 About 4 ounces of shrimp, half bag of mandarin blend frozen veggies, and not shown here, but sprinkled on some shredded mozzarella cheese to use what was left in a pouch at the house. 198 cals, 11g of carbs, 4g of fat, and 31g of protein One could “spice” up the meal if they like…lots of ways to do that! Some “hacks” - I buy the already cooked frozen shrimp and just thaw out what I will eat over the next 2-3 days at a given time. It does cost a little more than the raw…but I consider the idea that I don’t have to spend time cooking it worth the trade off for me. - I always have bags of frozen veggies on hand so that I am prepared for times when I don’t feel like or don’t have the time to cook. Frozen veggies can also be a great way to help you “eat the rainbow” as it would require a lot more effort on my part to prepare all of these vegetables. Prior to an afternoon client I also had a nice salad with some balsamic vinaigrette and saved this for when I was done. Again…another example of how when you move to more minimally processed foods, you can actually eat MORE food 👍 #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness #simplemeal #mealprep #protein
I made a little adjustment to my breakfast lately I made a little adjustment to my breakfast lately and I am enjoying it! Some mornings, my coaching schedule has me a bit busier than others, so I needed to add a bit more to my breakfast to hold me over a bit longer 👍 My current breakfast that is hitting the spot: - coffee, of course, with 2 tbsp half and half - 3 egg whites with 1/4 cup of mozzarella cheese cooked in a teaspoon of coconut oil - serving of quick oats with a serving of Del Monte mango chunks 414 cals, 45g of carbs, 15g of fat, and 25g of protein 💪 I also have some chia seed I want to use up and might start adding that! I grew up putting sugar in my oatmeal 😏 and recently had to buy the mango chunks because they were out of grapefruit…and got the idea to put them in my oatmeal, which provides just the right sweetness 😃 I am really enjoying how this meal has helped me with my mornings. I love that I experimented with the mango in the oatmeal as it has been delicious! In conclusion: - your meal requirements will change as your routine changes - experiment…sometimes it works 😃 and sometimes it doesn’t 🤷🏻‍♀️ Notice that the more minimally processed the foods are in your meal, the MORE you can eat 😉 Case in point…Belvita crackers/biscuits are marketed as a breakfast food. For 4 biscuits, you eat 230 cals, 36g of carbs, 4g of protein, and 8g of fat. Which meal is going to leave you feeling fuller longer 🤷🏻‍♀️😏 #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness #breakfast
Lighter day today with the weather ❄️ 🌧️ Lighter day today with the weather ❄️ 🌧️ but still had some folks come on in for a workout 😃💪 And of course, your daily “You are a Badass” message…reminding you that you are badass 😈❤️ #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness
Love this ❤️ Don’t make it out to be more c Love this ❤️ Don’t make it out to be more complicated than it really is. The way to your goal is actually quite simple 🙂 Posted @withregram • @roballenfitness I know I must sound like a broken record but the number of messages I get asking about the best detox or cleanse to do is out of control this time of year. These quick fixes are marketed beautifully They promise to give you exactly what you want… In exactly the amount of time that you want them to (which is very fast) And yes, some of them might you lose 5-10 lbs quickly That is because you are basically eating nothing for a month or however long you’re using them for And that weight WILL come right back just as quickly as it came off So please. This year skip the quick fixes Just double down on the proven basics that will allow to be healthier, have more energy and lose the weight in a sustainable way ✅ Walk more ✅Lift weights ✅Eat more protein and vegetables ✅Sleep more ✅Drink more water You will feel so much better if you just improve these things! Share this with someone who’s thinking about which juice cleanse to do next 🙏🏼 #fatloss #weightloss #weightlossjourney #fatlosscoach #fatlosshelp #fatlosstips #nutrition #mtlfitness #diet #fatlossprogram #losefat #patience #montrealfitness #dietplan #caloriecounting #postpartumbody #burnfat #fatlossadvice #dieter #weightlosshelp #resolution #fatlossresolution #fitness #fitnessjourney #workout #fitnesstips #diettips #fatlosstransformation
Dad working out with his sons last night ☺️ T Dad working out with his sons last night ☺️ They also did some dumbbell bench presses like their Daddy ☺️💪 Making memories ❤️ #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness #fatherandson
A full Tuesday! 😃 Everyone getting it done 💪 Today’s weekly healthy habit email went out which addresses supplements 👍 This month is winding down which means my monthly newsletter will be going out soon and that is free for everyone! To sign up, just head on over to my website at www.achievewellnessandfitness.com 😊 Also, another good message from the “You are a Badass” calendar. Live your life on purpose 😊 #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness
Got behind on posting who has been here each day 😬 Getting caught up today! 😃 Also, a great series of messages from the “You are a Badass” calendar about “the Universe.” Happy Monday and make it a great week! ❤️ #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness
School was canceled today…so Momma Mindy brought School was canceled today…so Momma Mindy brought her daughter Sofia ❤️ Sofia was given the option of Grandma’s or the gym and she chose the gym ☺️ I learned today that carrying the Christmas tree is a measure of strength and she said maybe this year Mom can drag the Christmas tree instead 😂 …will have to add “tree drag for distance” as a fitness metric to monitor 😉🤣 Sofia might just have the knack for rowing like her Dad 👍 Also found someone who is appropriate for the 5 lbs Kettlebells 💪 Not pictured…hanging from the rings and the pull-up bar 😊 #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness #motheranddaughter
The weekend is coming up… What can you do in 5 The weekend is coming up… What can you do in 5 minutes today go set yourself up for success for the weekend? Over the weekend, what are some things you can do to set yourself up for success in the coming week? Examples: - throw a meat of your choice in the crockpot (build your meals around that protein) - make a store list so you don’t buy things you didn’t plan on - prep some healthier snacks - get it out your clothes for the gym - mark off time on your calendar to get in some walks Never underestimate the ability of little actions to set yourself up for success 👍 Posted @withregram • @jamesclear From today's 3-2-1 Thursday newsletter. Each one features⁠ 3 short ideas from me⁠ 2 quotes from others⁠ 1 question for you to ponder⁠ You can see more of today's newsletter (and sign up to get it in your inbox) in my stories or at jamesclear.com/3-2-1
Busy day for a Thursday! A 50/50 split of kids an Busy day for a Thursday! A 50/50 split of kids and adults 😃💪 We also welcomed Jen today 😊 And the “You are a Badass” calendar message with the boundaries theme continues 👍 #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness
Why I don’t do meal plans My focus is always on Why I don’t do meal plans My focus is always on the long-term…and that involves you learning about food and habits. If I told you exactly what to eat everyday…and you didn’t learn about creating meals for yourself according to what you like…where would that leave you when we no longer were working together as a Coach-Client? 🤷🏻‍♀️ What I do provide is guidance and feedback. I encourage my clients to track meals and go back and review them to learn about them. We look at them together and I provide suggestions on how to improve which supports the learning process. I also remind people that there will be bumps in the road 🤷🏻‍♀️ I still experiment with recipes that don’t quite pan out and it is through even those failures that I learned a little something. I have developed a High-Protein Breakfast Guide with 6 meal ideas and store lists that I will gladly email you. Within some of those meal ideas are even ways to modify them further according to what you like! Just message me with your email address and I will get that out to you! #achievewellnessandfitness #CoachCandice #wellness #fitness #nutrition #coaching #RegisteredNurse #takechargeofyourhealth #youdeserveit #healthiswealth #letitbepossible #whatisyourvisionforyourhealth #PNCertified #teachlearnmovecreate #OPEXCCPCoach #youthfitness #seniorfitness #mealprep #mealplan
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Achieve Wellness and Fitness

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