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Optimal Wellness & Nutrition

An online nutrition & lifestyle company.

11/26/2025

Post Thanksgiving Tips to Get Back Into Your Routine

Thanksgiving is one day...It’s the days after that can feel tricky!

A few simple choices can help you feel good, energized, and back on track without restriction or guilt. Here are some easy ways to navigate the week after:

🥧 Send Leftovers Home With Loved Ones
If having pie in the house means eating pie for dinner all week (we’ve all been there), pack it up and send it home with guests. Out of sight, out of mind!

🥗 If You Keep the Leftovers, Add Volume With Veggies
Enjoy the leftovers, but pair every meal with a giant salad, roasted vegetables, or something green to lighten things up and add fiber.

🚶‍♀️ Take a Walk After Bigger Meals
Even 10 to 15 minutes can stimulate digestion, keep blood sugar steadier, and boost your energy.

💧 Hydrate Like It’s Your Job
Holiday meals are often saltier and richer. Getting enough water helps with bloating, digestion, and cravings.

🍗 Prioritize Protein
Start your day with high protein meals to curb cravings and keep you satisfied. Think eggs, Greek yogurt, cottage cheese bowls, or a protein shake.

🌿 Return to Your Normal Routines
One balanced grocery run, one solid workout, and one early bedtime can reset your momentum more than you think.

🧘 No All or Nothing Thinking
You didn’t ruin anything. Your body bounces back quickly when you give it the support it needs.

11/25/2025

It’s soup season yall! If you haven’t made this Chicken Minestrone Soup from then you’re missing out :)

Swipe for the ingredients and instructions!

11/24/2025

This week comes with travel, holiday plans and a lot of unpredictable moments. Your best strategy is to front load your habits so the day doesn’t decide for you.

Here’s what to focus on…

Movement early:
• Get your workout or walk done first thing in the morning
• Eliminate the decision fatigue that shows up later in the day
• Build momentum before the schedule gets chaotic

Nutrition early:
• Base breakfast/lunch around protein and fruit/vegetables
• Pack snacks that keep you full and energized
• Hit your nutrient goals before the holiday foods and surprises show up

Taking care of the essentials early sets the tone for the entire day. This is how you stay consistent, feel your best and still enjoy everything the week brings!

11/21/2025

EASIEST NUTRITION HACK:

If a nutrition habit takes 2 minutes or less, do it immediately.

Why? Because those tiny actions bypass the two biggest roadblocks to change:
overthinking and momentum loss.

When something takes only a couple of minutes, your brain has no time to negotiate with you. No “I’ll do it later,” no decision fatigue, no spiraling. It’s quick, easy, and instantly rewarding which makes you far more likely to keep doing it.

Examples of 2-minute wins:

Chop 1 piece of fruit for tomorrow

Fill your water bottle right now

Lay out workout clothes before bed

Set out protein/whole food snacks for kid’s activities

Each one seems small… but they create a ripple effect.
You wake up more prepared.
You eat better because the option is ready.
You drink more water because the bottle is full.
You exercise because the clothes are waiting.

These micro-actions build consistency without forcing motivation. And consistency, not perfection (we aren’t robots!), is what transforms your nutrition and fitness long-term.

Small choices compound. Use this two minute hack and watch how productive you become.

11/18/2025

Your body communicates in subtle ways long before it ever breaks down.

Fatigue, mood changes, bloating...these are messages, not flaws.

When you nourish and hydrate consistently, everything shifts: energy, clarity, digestion, performance all improve.

Small changes make big differences.

11/17/2025

You can’t create a new body with the same old habits.
And if you slip back into those habits after you’ve made progress… your results will follow.

Your body is a reflection of your long-term behaviors, not temporary efforts.
If your habits stay the same, your body stays the same.
If you change your habits, you’ll change your body but only for as long as those habits stay in place.

This is why we don’t chase short-term “fixes.” We build habits that actually stick so your results stick too.

Sustainable results come from sustainable routines.
Quick fixes fade.
Lifestyle changes last.
Consistency beats perfection every time.

11/13/2025

Everyone’s why is different:
🏋️‍♂️ To perform better
💪 To look better
❤️ To live longer

Whatever your reason, it’s valid and it matters.

Because behind every workout, every meal prep, every early morning, there’s a purpose. You’re not just lifting weights or counting calories, you’re building habits that protect your health, strengthen your body, and sharpen your mind.

Progress doesn’t always show up overnight. It’s built quietly, through consistency. Through choosing protein and veggies when convenience tempts you otherwise. Through showing up at the gym even when your motivation is low. Through recovery, hydration, and sleep...all the “small” things that compound into long-term results.

When you show up for yourself, you’re investing in your future. The energy you’ll have to play with your kids. The confidence you’ll carry into your work and relationships. The strength you’ll keep as you age.

So keep going. Even when it feels slow. Even when no one’s watching.

You’re doing more than you think and your future self will thank you for it!

11/11/2025

Today we pause to reflect, honor, and give thanks to all who have served.
Your bravery does not go unnoticed. Thank you!

11/10/2025

Ingredient Spotlight: Sweet Potatoes!

Let’s talk about one of my go-to performance powerhouses, sweet potatoes!

For my athletes (especially CrossFit!), these vibrant root veggies pack a serious punch:
Potassium + Copper: Key for electrolyte balance, steady energy levels, and keeping tendons strong and healthy...especially with all that heavy lifting and high intensity training.
Vitamin C: Sweet potatoes are loaded with it! This antioxidant helps combat the oxidative stress and free radicals that can build up from tough workouts, supporting faster recovery and optimal performance.
🔥 Bonus: They’re also a great source of complex carbs, giving you sustained energy without the crash.

How to get more sweet potatoes in your day:
- Mash them into your morning oats or protein pancakes.
- Pair roasted cubes with eggs or an omelet for a powerhouse breakfast.
- Toss them into salads for a warm, satisfying lunch.
- Make baked sweet potato fries or wedges as a pre- or post-WOD carb source.
- Blend cooked sweet potato into a smoothie for creamy texture and natural sweetness.

Fuel smart, train hard and let your food work for you!

11/07/2025

Immune strength doesn’t come from quick fixes, it’s built from your daily habits.

1- Whole, nutrient-dense foods provide the vitamins, minerals and antioxidants your cells need to defend and repair. Prioritize colorful fruits + veggies, quality proteins, and healthy fats that keep inflammation low and energy high.

2- Consistent, restful sleep gives your body time to restore and regulate immune cell activity. Try to aim for 7–9 hours and limit screens before bed.

3- Sunshine fuels vitamin D, one of your immune system’s most powerful allies. Step outside daily, even for 10–15 minutes.

4- Movement improves circulation, helps lymph flow and keeps your body resilient. Whether it’s a walk, a lift, or a stretch… keep moving!

5- Hydration + fresh air round it all out. Water supports detox + digestion, while oxygen and nature calm stress (a major immune suppressor).

Your immune health isn’t about perfection, it’s about consistency. Every good choice adds up!

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New York, NY

Telephone

+16462488940

Website

https://cflorton.com/nutrition-coaching-in-lorton-va/

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