Inspired Changes Health and Wellness

Inspired Changes Health and Wellness Health & Wellness Coach|ONLINE Health Programs|Recipes|Cooking|Natural Health|Personal Trainer

Reflection is where growth begins 🌿It’s in those quiet moments when you pause, step back, and really listen to yourself ...
05/01/2026

Reflection is where growth begins 🌿

It’s in those quiet moments when you pause, step back, and really listen to yourself that things start to shift.

Not when you’re rushing.
Not when you’re distracting yourself.
But when you’re honest.

Honest about what’s working… and what’s not.
Honest about what you need… and what you’ve been avoiding.

That’s where your power is.

Because once you see clearly, you can choose differently.
You can show up differently.
You can create something better for yourself.

Give yourself permission to slow down today.
Even just for a few minutes.

Reflect. Reset. Realign.

Growth isn’t loud starts quietly, within you 🤍

personaldevelopment

04/25/2026

You don’t need a Monday or a new month to begin.

You can start your 12 Weeks to Wellness anytime.

Real change starts with a decision—
to show up, stay consistent, and take care of you.

Start today. Your next 12 weeks could change everything.

I'm here for you,
Leah 🤍

“Eating out isn’t about perfectionit’s about balance. Enjoy the moment, make mindful choices, and remember one meal does...
04/25/2026

“Eating out isn’t about perfection
it’s about balance. Enjoy the moment, make mindful choices, and remember one meal doesn’t define your journey.”

❤️

High-Fiber Bran Muffins (≈ 7–9g fiber each)Ingredients (makes 10–12 muffins)1 ½ cups wheat bran1 cup oat flour (or blend...
04/25/2026

High-Fiber Bran Muffins (≈ 7–9g fiber each)

Ingredients (makes 10–12 muffins)

1 ½ cups wheat bran
1 cup oat flour (or blended oats)
2 tbsp ground flaxseed
1 tbsp chia seeds
1 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
Pinch of salt

Wet:

2 eggs
ž cup plain Greek yogurt (or kefir)
⅓ cup unsweetened almond milk
⅓ cup maple syrup or honey
1 tsp vanilla

Optional add-ins (choose 1–2):

½ cup raspberries or blueberries
Âź cup chopped walnuts
Âź cup raisins

⸝

👩‍🍳 Instructions

Preheat oven to 350°F (175°C)
Mix all dry ingredients in a bowl
In another bowl, whisk wet ingredients
Combine gently (don’t overmix)
Let batter sit 5–10 minutes (helps bran soften → easier digestion)
Scoop into lined muffin tin
Bake 18–22 minutes until set

⸝

📊 Nutrition (per muffin, ~10–12 muffins)

Fiber: ~7–9g
Protein: ~6–8g
Calories: ~140–170

Enjoy
Leah 🤍

Consistency is what turns small, ordinary actions into extraordinary results over time.It’s not about being perfect.It’s...
04/24/2026

Consistency is what turns small, ordinary actions into extraordinary results over time.

It’s not about being perfect.
It’s about showing up even on the days you don’t feel like it.

Your daily walk.
Your balanced meals.
Your mindset shifts.
Your commitment to yourself.

These small habits may feel insignificant in the moment… but they’re quietly building something powerful.

Stop waiting for motivation.
Start trusting the process.

Because the results you want?

They’re created in the things you do consistently not occasionally.

Leah 🤍

InspiredChanges

04/22/2026

Veggie Balsamic Couscous & Lentil Bowl

🔥 Calories

~380 kcal

🥗 Macros

* Carbohydrates: ~58g
* Protein: ~19g
* Fat: ~7g
* Fibre: ~10–12g (approx.)

What makes up the calories (approx.)

* 3/4 cup cooked couscous: ~130 kcal
* 1/2 cup cooked lentils: ~115 kcal
* Veg (cucumber, tomato, onion): ~20 kcal
* Feta (2 tbsp): ~75 kcal
* Skinny Girl lemon balsamic dressing (4 tbsp): ~35–45 kcal

Quick nutrition insight

This version is:

Moderate calorie (great for weight loss meals)

Higher carb, lower protein
Very filling from fibre + volume

* Add Chicken or Fish to increase protein!

Your vision is not something you findit’s something you become.Walk toward it daily, even when the path feels uncertain,...
04/21/2026

Your vision is not something you find
it’s something you become.
Walk toward it daily, even when the path feels uncertain, and trust that every step is shaping a life greater than you once imagined.

Lemon Garlic Grilled Chicken RecipeSimple + anti-inflammatoryIngredients (1 serving):* 4–5 oz chicken breast* 1 tbsp oli...
04/19/2026

Lemon Garlic Grilled Chicken Recipe

Simple + anti-inflammatory

Ingredients (1 serving):

* 4–5 oz chicken breast
* 1 tbsp olive oil
* Juice of ½ lemon
* 2 cloves garlic (minced)
* Salt + pepper
* Optional: oregano

Instructions:

1. Mix all ingredients and coat chicken.
2. Marinate 30 minutes (or overnight).
3. Grill 5–6 minutes per side until cooked through.

Serve with: rice + steamed broccoli

Enjoy!
Leah

I promise to show up for myself daily and become the best version of who I am meant to be. Not perfectly. Not always eas...
04/16/2026

I promise to show up for myself daily and become the best version of who I am meant to be.

Not perfectly. Not always easily. But consistently.

One choice at a time. One day at a time.

🤍 I am worth the effort.
🤍 I am allowed to grow.
🤍 I am becoming.

You got this 😁🙌 Drop a 👍🏻 if your on board with yourself!

You don’t need to have everything figured out you just need to keep showing up for the life you know you’re meant to liv...
04/11/2026

You don’t need to have everything figured out you just need to keep showing up for the life you know you’re meant to live.

Not every step will feel clear. Not every day will feel easy. But consistency is powerful in ways motivation can’t always be.

Show up for your health.
Show up for your mindset.
Show up for your goals even in small ways.

Because progress isn’t about perfection… it’s about not quitting on yourself.

Keep going. You’re building something meaningful, even if you can’t see it all yet.

Address

Chilliwack, BC

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 8pm
Saturday 9am - 5pm

Telephone

+16048459542

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