NLS nutrition & wellness

11/17/2025

🍁 7-Day Thanksgiving Gratitude Challenge

Because a healthy body starts with a healthy mindset.

Day 1 — Morning Gratitude Reset
Write down 3 things you’re grateful for before you touch your phone.
➡️ Why it matters: It primes your brain for positivity and lowers stress, which supports better choices all day.

Day 2 — Body Appreciation Check-In
Stand in front of the mirror and thank your body for one thing it does for you daily.
➡️ Why it matters: When you respect your body, you naturally treat it better.

Day 3 — Nourish With Intention
Before each meal today, pause and say, “Thank you for this food and what it does for my health.”
➡️ Why it matters: Gratitude before eating improves digestion and reduces emotional eating.

Day 4 — Gratitude Walk
Take a 10–15 minute walk and mentally list things in your life that are going well—big or small.
➡️ Why it matters: Movement + gratitude is a powerful stress reducer and mood booster.

Day 5 — Appreciate Your Strength
Write down one way you’ve grown this year—physically, mentally, or emotionally.
➡️ Why it matters: Recognizing progress builds confidence and motivation for the next step.

Day 6 — Thank Someone Who Supports You
Send a voice message or text thanking someone who makes your life easier.
➡️ Why it matters: Gratitude deepens relationships and strengthens support systems.

Day 7 — Future Self Gratitude
Write a thank-you note to your future self for the health, discipline, and mindset you’re building right now.
➡️ Why it matters: It aligns your actions with who you want to become.

11/14/2025

To Become the Best Version of Yourself… You Have to Do Things You’ve Never Done

Becoming your best self isn’t about perfection.
It’s about evolution.

It’s about realizing that the woman you want to become—the stronger, more energized, more confident version of you—is waiting on the other side of choices you haven’t made yet.

Because the truth is:
You can’t step into a new version of yourself with the same habits, the same routines, or the same limits that keep you stuck.

✨New level = new actions.
✨New mindset.
✨New discipline.
✨New boundaries.
✨New standards.

It’s not always comfortable… but it is powerful.

Every time you choose a healthier meal…
Every time you show up for a workout you didn’t feel like doing…
Every time you set a boundary or stop breaking promises to yourself…
You are casting a vote for the woman you’re becoming.

And that’s how transformation happens—
one brave, unfamiliar step at a time.

If you’re ready to become the best version of yourself, I’m here to guide you, support you, and help you take the steps you’ve been avoiding⤵️

Because your next-level self?
She’s already within you.
Now it’s time to bring her to life 💖🤩

Meet Nicole Nicole is a certified Nutrition and Wellness Consultant, wife and mom. With a passion for helping other women live healthier, happier and more balanced lives. She combines her personal experiences of balancing family and wellness. Whether she’s guiding clients on their wellness journey...

11/13/2025

💫 Why Meal Planning + Accountability Are the Secret Weapons for Busy Women 💫

If you’re a busy woman juggling work, family, and everything in between — it’s easy to feel like there’s never enough time or energy left for you.

That’s where meal planning and accountability come in — the perfect pair for real, lasting change.

🥗 Meal planning takes the stress out of eating healthy. No more wondering what to eat or grabbing whatever’s convenient. You’ll have structure, balance, and meals that actually fuel your energy — not drain it.

💬 Accountability gives you the push and support you need to follow through — even when motivation dips. Because let’s be real — we all do better when someone’s in our corner cheering us on.

That’s exactly what I help women do.
Through my coaching, I create realistic, hormone-friendly meal plans that fit your lifestyle, and I help you stay consistent with accountability, mindset work, and simple systems that actually work long-term.

✨ You don’t need another diet — you need a plan, structure, and support.
That’s where I come in.

If you’re ready to finally stop guessing, gain control of your health, and feel amazing in your body again — let’s chat. 💌
Drop a 💪 below or send me a message, and I’ll share how my personalized coaching can help you make it happen — without the overwhelm.

11/11/2025

🦃 Thanksgiving is coming… but gratitude shouldn’t just be a once-a-year thing.

This season reminds us to slow down, gather with the people we love, and give thanks — but imagine how much our lives would change if we carried that same gratitude with us every single day.

Gratitude isn’t just good for the soul — it’s good for your health.
✨ Studies show that people who practice gratitude regularly have lower stress, better sleep, stronger immune systems, and healthier hearts.
✨ It can even help balance your hormones by calming your nervous system and reducing inflammation.

When you start noticing and appreciating even the smallest things — your morning coffee, your health, a laugh with your kids, or just the fact that you woke up to a new day — your whole mindset and body shift.

Gratitude turns “I have to” into “I get to.”
It brings peace into chaos.
And it reminds us that even on hard days, there’s always something good. 💛

So as Thanksgiving approaches, make it more than a holiday — make it a habit.
Start each day with one simple question:
👉 What am I grateful for today?

Grab your gratitude journal and start your gratitude practice today!

Your mind, your body, and your energy will thank you for it. 🌿



Below I linked my favorite gratitude journal ⬇️

- Using the science of positive psychology to improve happiness, The Five Minute Journal focuses your attention on the good in your life. Improve your mental well-being and feel better every day. - The Five Minute Journal helps you cultivate gratitude. It changes how you feel, alters the a...

11/05/2025

🍁 Struggling with the Fall Time Change? Here’s How to Support Your Metabolism Naturally! 🍁

When the clocks fall back, our internal clocks can feel completely out of sync — and that can impact everything from our energy to our metabolism. The shorter days and darker evenings can make us feel sluggish, hungrier at odd times, and less motivated to move.

Here’s how to fight the fall fatigue and keep your metabolism steady:

🌞 Get morning sunlight – Just 10–15 minutes of early light helps reset your circadian rhythm and boost energy.
🍳 Eat a protein + fiber-rich breakfast – Stabilizes blood sugar and helps your metabolism stay active all day.
🏃‍♀️ Keep your movement consistent – Even short walks after meals can support digestion and hormone balance.
💧 Hydrate often – Cooler temps can trick you into drinking less water, but hydration keeps metabolism efficient.
🍲 Move dinner earlier – Eating at least 2–3 hours before bed supports digestion, fat metabolism, and sleep quality.
🌙 Prioritize a bedtime routine – Dim the lights, unplug, stretch, or read to help your body wind down and recover.

✨ Fall is a beautiful time to slow down — but not to shut down. Help your body adjust so your metabolism keeps working for you, not against you.*

Who’s been feeling that time change this week? 🙋‍♀️

11/04/2025

✨ The power isn’t in thinking about your goals — it’s in taking action on them.

So often, we wait for the “right moment” to start — when life slows down, when we feel more motivated, when things feel easier. But the truth is… that moment rarely comes.

The real magic happens when you take action now.
Even small steps — drinking more water, going for a walk, prepping one healthy meal — build momentum. Action creates clarity, confidence, and results.

Waiting keeps you stuck.
Action moves you forward.

💪 You don’t need to be ready — you just need to begin.
Because the power to change your health, your habits, and your happiness is already in your hands… right now.

Want to start making shifts but don’t know where to start? Let’s chat! Schedule your 30min free call today⬇️

https://www.nlsnutritionwellness.com/

Meet Nicole Nicole is a certified Nutrition and Wellness Consultant, wife and mom. With a passion for helping other women live healthier, happier and more balanced lives. She combines her personal experiences of balancing family and wellness. Whether she’s guiding clients on their wellness journey...

10/31/2025

🎃 Trick or Treat… But Make It Mindful! 🍫✨

Ladies, the candy bowl is calling — and yes, you can enjoy a few treats tonight without guilt or “witchy” self-talk.

Here’s the magic spell for balance:
🕸️ Eat a protein- and fiber-rich dinner first — it keeps your blood sugar steady and helps you feel satisfied.
🕸️ Choose your favorite candy — the one that’s truly worth it.
🕸️ Savor it slowly (no sneaky handfuls between trick-or-treaters!).
🕸️ Then move on — no guilt, no candy hangover.

One night of sweets doesn’t undo your goals… but skipping nourishment beforehand can make the cravings feel like a monster.

So go ahead — treat yourself, enjoy the moment, and remember: the healthiest women know how to mix fun with mindfulness.

You’ve got the real magic — not the candy. 🖤🍭

10/28/2025

✨ One Habit at a Time ✨

You don’t have to change everything at once.
Real transformation starts when you take just one habit that isn’t serving you — and replace it with one that will.

Instead of removing something completely, think about what you can swap it for:
🌙 Replace late-night scrolling with reading a few pages of a book.
🥐Swap a sugary breakfast for a balanced, protein-packed meal to fuel your morning.
🍫 Trade your afternoon sugar fix for a protein rich snack and a quick walk.

These small swaps may not seem like much, but over time they completely shift your energy, focus, and health.

It’s not about perfection — it’s about progress.
Tiny steps done consistently create massive change.

💫 What’s one habit you’re ready to replace this week?

Comment below 👇

10/27/2025

Did you know your body naturally produces its own GLP-1?

You’ve probably heard the term GLP-1 lately — it’s the hormone behind many popular weight loss medications. But here’s the empowering truth: your body already makes it naturally!

GLP-1 (Glucagon-Like Peptide-1) is a powerful hormone released in your gut after you eat. It helps:
✨ Regulate blood sugar levels
✨ Slow digestion so you feel full longer
✨ Reduce cravings and stabilize appetite
✨ Support insulin sensitivity
✨ Promote a healthy metabolism

When your gut health, sleep, stress, and nutrition are in balance, your body can naturally boost GLP-1 production — no injections require!

Here are some ways to increase it naturally ⤵️⤵️⤵️

Numbers 1 & 2 are a must.

10/23/2025

✨ Why the Small Wins Matter ✨

We live in a world that celebrates big transformations — the before-and-after photos, the total makeovers, the dramatic success stories. But here’s the truth: those big moments are built on hundreds of small wins that most people never see.

It’s the small wins that create real, lasting change.
💧 Choosing water instead of soda.
🏋️‍♀️ Showing up for your workout even when motivation is low.
🥗 Prepping one healthy meal instead of eating out.
🧘‍♀️ Taking 5 minutes to breathe instead of scrolling.

Each one might feel insignificant in the moment, but together they build momentum, confidence, and consistency — the foundation for transformation.

So today, celebrate your small wins.
Because they’re not small at all — they’re the steps that lead you to the strong, healthy, confident woman you’re becoming.

If your ready to start winning the small things consistently, lets chat so I can help you get started and keep winning along the way!

https://www.nlsnutritionwellness.com/

Meet Nicole Nicole is a certified Nutrition and Wellness Consultant, wife and mom. With a passion for helping other women live healthier, happier and more balanced lives. She combines her personal experiences of balancing family and wellness. Whether she’s guiding clients on their wellness journey...

10/10/2025

🍁 Fall Into Wellness: Immune Boosting Edition

As the seasons change, so do your body’s needs — and now is the perfect time to give your immune system the support it deserves.

My Fall Into Wellness Immune Boosting Program is a guided reset designed to strengthen your body’s defenses, optimize energy, and create sustainable wellness habits before winter hits.

✨ Here’s what you’ll gain:
✔️ A complete 7-day immune-boosting meal plan (high protein + high fiber)
✔️ Grocery lists and simple, seasonal recipes
✔️ Gut and immune support guide
✔️ Lifestyle strategies for sleep, stress, and daily energy

You’ll finish the week feeling recharged, balanced, and confident — with tools you can carry into this season.

Don’t wait until you feel run down to make a change. Strengthen your immune system now so you can feel your best through the colder months ahead!

🍂Let’s Fall into Wellness⤵️

https://www.mealgarden.com/market/mp-subscribe/ifeaa/fallintowellness/

Fall is a time to slow down and enjoy the changes of the season—cooler temperatures, drier air, and delicious, warm foods. Learn which produce to buy and how to prepare meals with fall spices that will satisfy your taste buds. Each year, the environment provides subtle hints that fall is on its wa...

09/22/2025

🍂 Fall is here—and it’s more than cozy sweaters and pumpkin spice. It’s also the perfect time to give your immune system the boost it needs.

As the weather cools and the days get shorter, our bodies work harder to fight off seasonal bugs, stress, and fatigue. By nourishing yourself now with warming, nutrient-dense foods, building consistent movement, and leaning into daily wellness rituals, you’ll create strong defenses that carry you through the colder months ahead.

Think of it as preparing your body’s shield before winter really sets in.

This season, focus on:
🍎 Fall produce rich in vitamins & antioxidants like- apples, pomegranates, pumpkin seeds, squash and Brussel sprouts
💤 Prioritizing restful sleep and stress balance- aim for 7-9 hours of quality sleep, balance stress by deep breathing
🏋️‍♀️ Consistent, supportive movement- take walks in nature and strength train 3 times a week
💧 Staying hydrated (yes—even when it’s chilly!)- warming liquids like soups and teas can help keep you hydrated properly in the colder months

Take this time to invest in your health so you can feel energized, resilient, and ready to enjoy everything the season brings. 🍁

👉 Who’s ready to make fall their immune-boosting season?