Robin Werner Nutrition

05/18/2024

Finally a moment to share some pics and my thoughts on the events of last weekend at the

It has been nearly 5 years since my last competition, and my 7th actual competition. And this was my first time competing in the Figure division. To say that I exceeded any and all expectations would be an understatement. This was not only the first time I placed in each of my classes, it was the very first time I ever placed in Open. Each class was full and everyone clearly brought their A-game. It was definitely competitive.

Masters 35+ : 4th place
Masters 45+ : 2nd place
Open : 5th place

Especially grateful to have my exceptionally patient and supportive husband there with me the entire time, and to be able to work with the best coach (and all around amazing human) again is enough to make me want to compete every year. I’m also convinced that having her at the competition with me is a good luck!

But back to reality and laser focused on my next competition on June 22!

Suit:
Shoes:
Hair & Makeup:
Tan:

08/17/2023

It’s been a minute since I’ve made a straight up food post, and I’m torn between making this about my love of pasta (and Carbohydrate-positive)….or meal inspo and how to whip up something simple, yummy and nourishing using a few ingredients - easily found at Trader Joe’s. So why choose when I can do both?

This is TJs fresh Garden Vegetable Hash sautéed with their baby kale, sundried tomatoes, and chick peas. I tossed in rigatoni pasta and added about 2T of TJs ‘Vegan kale, cashew, and basil pesto,’ and Miyokos Creamery cashew milk mozzarella. For protein I had Lightlife’s Teriyaki Tempeh cubes.

Want more fiber? Use whole wheat pasta. Want more fiber AND protein? Use a legume-based pasta. Or use rice or quinoa. But please don’t omit a source of carbs from grains or breads. I don’t care what food fear-mongering, unqualified, toxic diet culture promoting “nutrition coaches” on the internet tell you. Carbs are your body and your brain’s preferred source of fuel (energy). They also serve us in many other ways, but that’s the main takeaway I want you to have.

Don’t want it vegan? Use whatever cheese you like - or omit it altogether. And choose your own, preferably lean, protein source on the side.

Just whatever you do, I’m all about those veggies Using these few, already prepped veggies from Trader Joe’s just made it super easy to get in all those glorious micronutrients - especially when I haven’t made one of my “famous” big salad bowls. It really doesn’t matter to me what your dietary preferences are. I will never stop promoting the tremendous benefits of incorporating more plants into your daily meals 🌱 And that’s just ‘cause I care about your health 💚

05/30/2023

Personal Trainer things 💪🏻

I’m proud to report that I’ve just added Certified Stretching and Flexibility Coach to my skill set and programs I can offer my clients.

I specifically chose this certification because of the tremendous proven benefits of stretching. And I wanted to make sure I could safely implement appropriate stretching techniques to a broad range of clients with varying degrees of ability and flexibility.

There is also no question that stretching and improving flexibility is imperative as we age. It also preps our muscles for exercise, can help them work more effectively, improve our range of motion, and help prevent injury.

Always learning, always wanting to grow. Now…what certification should I go for next?? 🤔

I hope everyone had a fabulous holiday weekend! Xo

07/22/2022

It’s called manifesting ✨

A spontaneous phone call with minimal expectations ended up leading me to the perfect opportunity at the perfect time in my life. And it all happened so quickly, I’m still trying to process everything!

As I narrow - but not limit - my professional niche by combining my work as a Registered Dietitian-Nutritionist with my skills as a Certified Personal Trainer, this truly is the ideal situation. Working at Equinox on essentially a full time basis (but without the 9-5 grind) allows me to do something I am passionate about while still being able to honor my other personal training and nutrition consulting commitments. It is literally a win-win in my book!

Do I actually believe in manifesting? I certainly don’t discount the power of designing a plan for oneself, articulating actions and intentions for those goals, putting energy out into the universe, and being proactive with your life. Does that guarantee your visions will be realized? There are no guarantees in life. Except that if you don’t do anything, it’s guaranteed nothing will happen. So maybe I really did manifest this amazing job opportunity at Equinox. But, either way, all I know is that I feel incredibly blessed and I’m super excited for what lies ahead! 🙏🏻☺️

Drop a ✨ in the comments if you believe in the power of manifesting, and please feel free to share any experiences 💕

05/29/2022

This special young man may go by the name Lucky, but the reality is I am the one who is lucky! ☺️🙏🏻

Lucky is 25 years old and has autism. I have been training him every week since the Fall and it has truly been the most rewarding experience. He tends to underestimate his strength and his capabilities, but once he cues up either the Turbo channel on Sirius or Disturbed Radio on Pandora he gives it his all 💪🏻

Lucky also has a thing for tie-dyed shirts. In the 7+ months that we’ve been working out together, I can maybe count on one hand the number of times he didn’t wear a tie-dyed shirt. So when he gave me this awesome tee shirt as a birthday gift, you can imagine how touched I was by the gesture! 🥰

Since becoming just over a year ago, I’ve been quiet about what I’m doing as a , still focusing my posts on my work and mission as a . But I’ve been creating customized training plans to complement the nutrition counseling I do for clients who want both (in addition to actual training). It’s been really amazing and I’m definitely loving the positive feedback! While straight up nutrition and health counseling is the foundation of what I do, offering nutrition and fitness packages (certainly for anyone, but particularly for those 40+) is a niche I am pursuing 🍏🏋🏻‍♀️ If you are interested in working with me, or have any questions, feel free to DM me or my contact info is in my bio 🙏🏻💕

03/30/2022

12/25/2021

Wishing all who celebrate a truly magical Christmas, and a healthy and blessed holiday season to all! 🙏🏻❤️

Robin xo

11/24/2021

Please save yourself the time and money 💰

Detox supplements 💊, juice fasts/cleanses🧃, and magical elixirs 🧪 are diet culture’s way of making you think you’ve done something awful, sabotaging your weight or your health because you allowed yourself to enjoy food you may not usually eat, or because you’ve consumed greater quantities of it.

Let’s be clear. Our bodies are beautifully designed to detoxify themselves 💩 A functioning liver and healthy kidneys know exactly what to do to cleanse the body of toxins and waste all on their own without any “help” from engineered products sold to us by the diet industry, or fitness industry for that matter.

Be sure to drink plenty of water 💦 , consume foods rich in fiber 🍎🍠, including lots of non-starchy veggies 🥦🍅🥬🫑( ), and move your body - simply going for a leisurely walk will suffice 🏃🏻‍♀️. This will naturally allow your body to detoxify itself without having to also try and eliminate any unnecessary crap, or having to starve on some bogus, soul-sucking cleanse. Your body will thank you for allowing it to do its job the way nature intended.

Most importantly, please remember that you haven’t done anything “bad” if you eat more than usual during the holidays or can’t exercise as often as you’d like. What matters is your consistent habits over time. A day or a week or two off of your routine isn’t going to make a difference in the long run. Enjoy yourself without the side of guilt or stress. Count your blessings, appreciate being in the presence of loved ones, and be grateful to have access to food 🙏🏻

Wishing all who celebrate a very happy Thanksgiving, and happy holidays to everyone as the season gets underway! 💖✌🏻

11/19/2021

KALE + BUTTERNUT SQUASH sautéed in a QUINOA + BROWN RICE blend, and seasoned with CINNAMON + NUTMEG 🧡💚

A heavenly aroma and the comforting flavors of the season 🍁🙌🏻

This was the main component of my dinner the other night (finally getting around to sharing), and it’s a perfect combination of whole foods prepared on the intersection of healthy & delicious 👌🏻

Short on time? And really, who isn’t? Use pre-cut, chopped or frozen veggies. Even this quinoa-rice mix was a pre-cooked mix from Normally I make quinoa from scratch, it’s easy enough…but, you know, sometimes I’m just lazy and I want to simplify the after dinner clean up.

That’s it. Just wanting to share some nutritious food that’s easy to throw together, that also happens to be really satisfying and super yummy!

Wishing everyone a wonderful start to their weekend! 💖

10/15/2021

We need to do better and stop making presumptions about someone’s health status - or what someone eats - based on their body size.

We also need to acknowledge that “health” looks different for everyone, but that’s a whole other topic for discussion.

A smaller body does not mean someone is healthy.

A larger body does not mean someone is unhealthy.

Healthy people live in bodies of all shapes and sizes and capabilities. It would be wonderful if we could see more of this represented and, just maybe, put an end to weight stigma once and for all.

And if weight loss was *really* about health, let’s see people post their blood work lab results and not “before and after” photos. Just sayin’ 💚

07/19/2021

Want a great cardio workout without putting stress on your joints? Walking is a super effective way to get your heart rate up, tone your leg and glute muscles - especially if you’re walking on terrain with varying inclines, and can help with weight management 🏃🏻‍♀️

The beautiful thing about walking is you really can do it anywhere. Whether you are on a treadmill or walking outside, movement is medicine. It can relieve stress, help lower blood pressure, manage blood sugar levels, and improve your fitness. There is no need to be doing high impact cardio and pounding on your joints when you can get just as effective a workout doing something low impact…and still work up a good sweat!

But when you do walk outside, as I’ve been doing since I still haven’t returned to the gym, nor do I have a treadmill at home, there is no denying the benefit of fresh air therapy! Especially this time of year when the trees 🌳 are in full bloom, the beautiful fragrance of all the flowers 🌷is heavenly, and the skies are usually blue, it lifts my mood and definitely makes me feel like I’m walking on sunshine! ☀️

07/14/2021

Sometimes I need to do a complete food shopping replenishment, and sometimes I just need to restock my fruits and veggies. And when that’s the case, it looks a little something like this 🥬🍌🥦🍓🥒🍅🫐🥑🥕

Veggies and fruit pretty much get a weekly supermarket haul. Pantry staples, grains and starches, my plant-based protein sources, and snacks/sweets (and, yes, I include plenty of those!) can usually be spread out over 2-3 times a month. Of course, put me in a big well-stocked supermarket and I am like a kid in a candy store. I’d be lying if I said I didn’t get carried away. One might think I was getting ready for the apocalypse if they ever saw what I was hoarding at home🙈 (although it served my family well when the world went into lockdown last year).

When it comes to fruits and veggies, I aim for seasonal items and you know I’m all about eating the rainbow! 🌈 I love all the non-starchy veggies from the leafy greens to the cruciferous, from micro greens to asparagus, squash, and tomatoes… 🌱 As for fruit, since it’s summer, I’m taking advantage of all the berries, cherries, melons, as well as peaches, plums, and nectarines. And I can always count on apples, bananas, and citrus fruits 👍🏻

All of these foods are just so abundant in nutrients, and are such high volume foods, your body will thank you for helping it feel so vibrant! 💖