JTH Wellness

01/26/2026

A peek inside my fridge 🥦🍳🍓 as a holistic nutritionist & personal trainer!

These are my go-to staples that I have on hand every week! These foods keep meals simple, energy steady, and fuel my workouts. 💪

No complicated foods, no fad trends — just real, functional nutrition.

Want to see what’s next? Part 2 is coming soon — follow me so you don’t miss it! 👀

What’s one thing you always have in your fridge? Drop it below! 👇

01/14/2026

Stop stretching. Do this 5-minute mobility routine instead.

If your body feels stiff, achey, or beat up… it’s usually not because you need more stretching — it’s because your joints aren’t moving through their full range of motion with control.

Mobility trains strength + control at end ranges, which is why it actually carries over to feeling better and moving pain-free.

This is my go-to mobility routine that has kept me out of pain and feeling my best!👇

⏱️ :60s per drill (:30s each side)
🔹 Banded thoracic cat-cow — mobilizes a locked-up T-spine from excess sitting/slouching for a healthier spine & shoulders + better breathing
🔹 Hip CARs — slow, controlled rotation improves hip mobility while keeping the pelvis and spine stable
🔹 Banded open book — restores thoracic rotation for better posture and shoulder-friendly upper-body movement
🔹 Rolling arm bar — the load helps dissociate the shoulders and mid-back from the pelvis, lumbar spine, and hips while building shoulder control through rotation (I usually use ~10-15lb DB but didn’t have one on hand 😅)
🔹 Scapular protraction & retraction — teaches the shoulder blades to move and control load properly for stronger, pain-free shoulders

I do this before training, on recovery days, or if my body needs a little extra love 🫶🏼 to keep my joints resilient and moving the way they’re meant to.

Save this & try it this week 💾

LMK below - do you train mobility regularly?! 💬⬇️

01/07/2026

Thinking about fat loss in 2026? 🛒💡

Not all “healthy” Costco buys actually support your goals. As a holistic nutritionist, I see a lot of packaged foods that look convenient but don’t keep you full or support fat loss — and these 3 are the ones I’d personally pass on.

While 10g of protein may seem like a lot, when compared to the higher amounts of fats and carbs, it can’t really be considered high protein. This means most of the calories are coming from fats and carbs (neither of which are bad!), but when trying to lose fat, the goal is to prioritize protein-rich foods. I recommend aiming for 0.8–1g of protein per lb of bodyweight, depending on your activity levels.

💡 Quick tip to identify if a food is truly protein-rich:
1. Compare protein to carbs and fats — if carbs or fats are higher than protein, it’s not protein-dense.
2. Shortcut check: multiply the grams of protein by 4 (to get calories from protein) and see if it’s roughly half or more of total calories. If not, it’s not a high-protein food.

⚡ Remember: it’s not about restriction, it’s about making choices that support your body and keep you satisfied.

Follow for balanced nutrition tips and smarter grocery decisions — no extremes, just real-life solutions. 💚

01/07/2024

01/25/2023

Just back from a mini vaca & I ate the complete opposite of how I normally would…

But I feel FINE 🙏🏻

Life is about balance, meaning it’s important to eat healthier, nutrient-dense foods majority of the time while being able enjoy foods you love that are not as “healthy” on occasion!

I love eating healthy most of the time, not because I have to, but because it allows me to feel my best physically & mentally. Typically, I stick to eating real foods like chicken, fish, eggs, veggies, fruit, GF grains, & follow a gluten & dairy free diet.

On the flip side, sometimes on the weekends, for special events (birthdays, going out with friends, etc), vacations, I indulge & eat foods that I don’t eat regularly (i.e. pizza, bagels, burgers, fried food, desserts, etc), enjoying ALL the gluten & dairy 😂

Before healing my gut, this would have DESTROYED me. Stomach pain, horrible bloating, acne, brain fog, fatigue, inflammation, etc, which is why I avoided it at ALL costs while I was actively healing my gut.

After eliminating these 2 triggers from my diet while improving my gut flora, optimizing digestion, & healing my gut lining, I now can safely enjoy them from time to time while still feeling good overall & able to bounce back with ease 🙌🏼

Bottom line, it’s important to avoid your food sensitivities/triggers while in the healing phase, but IT’S NOT FOREVER in most cases.

Reminder: there is no specific timeline for how long it will take for you to heal, but trust the process (and don’t try to do it alone if you’re struggling to get better!).

PS: if you’re tired of suffering from gut issues for FAR too long… let’s chat! Head to my website to book a FREE 15-minute discovery call to learn how I can help you finally improve your gut health & get back to feeling your best for good!

10/31/2022

How many times have you tried fad diets (i.e. weight watchers) or calorie counting only to end up right back where you started? 😵

You’re not alone. This is what we call the vicious cycle of ‘yo-yo dieting’. 🌀

The problem with these “dieting” tactics is that they’re not typically not sustainable for majority of people, which is why once you stop, you fall back to where you were prior to starting.

Well, if this doesn’t work, then what does? 🤷🏻‍♀️

The solution? A balanced, yet healthy lifestyle that actually nourishes your body instead of depriving it! 🙌🏼

When you learn how to properly take care of your body, eat in a way that works with you, not against you, and support it in ways that feel GOOD without being overly restrictive, you can truly feel your best while achieving your health & fitness goals! 🙏🏻

Some tips to help you nourish your body are:
✅Prioritize lean protein
✅Women should at minimum aim to eat 100g protein daily; for more active individuals, aim for ~0.8-1g of protein per lb of lean bodyweight
✅Don’t fear healthy fats, you need them!
✅Eat the rainbow
✅Stay hydrated, drink 1/2 your bodyweight in oz daily
✅Move your body, lift weights
✅Give yourself rest days & don’t overdo it!
✅Meditate & walk in nature
✅Set boundaries & protect your energy

As you can see, nutrition isn’t the only thing needed to achieve your health & fitness goals-lifestyle & mindset are crucial to achieving a body you can feel amazing in as well! 💪🏼

LIKE if you found this video & tips helpful! FOLLOW for more holistic health & nutrition tips to help you live a sustainable, healthy lifestyle so you can finally achieve your health & fitness goals 🌿

10/18/2022

My super simple morning routine to start the day off on a high note 🌞✨
�A consistent morning routine can help improve your well-being as it really sets the tone for the rest of your day. It doesn’t have to be overly complicated, but it should make you feel ahhhmazing + like you did something enjoyable/loving for yourself before you jump into the craziness of life! 🙏🏻

First, above all… water!💧Water before coffee my loves☝🏼You need to hydrate after a long night’s rest (+ most of us don’t drink enough water anywayssss, so why not start your day with a big warm mugful to get some out of the way?!).

I prefer + recommend warm water over cold as it gently wakes up the digestive system rather than shocks it.

Second, I’m adding l-glutamine powder + prebiotic powder to support my gut health.

L-glutamine is one of the BEST ways to heal a leaky gut which can cause symptoms like food allergies/sensitivities, digestive issues, nutrient deficiencies, autoimmune disease, SIBO/candida/IBS, acne, rashes, brain fog, + so much more.

Prebiotics are like food for the good bacteria in the gut to help support a healthy ecosystem, thus better digestion & gut health.

I love adding a squeeze of lime as well for some flavor & to kickstart my digestion + metabolism for the day (plus I find it to be less acidic than lemon for my tooth enamel!) 🍋

Finally, I’ve been in looooove with a nice ice cold face bath to wake me up, send blood flow to my face, + reduce puffiness/inflammation. My allergies have been a nightmare esp in the mornings, but the ice bath really seems to help reduce swelling, sneezing, + sinus congestion!

What’s your current morning? If you don’t have one, consider starting up one of these habits! Let me know how it goes if you do 🙂🙌🏼

LIKE, SAVE, SHARE, FOLLOW for more holistic health tips to help you live a sustainable, healthy lifestyle you love 🌿

10/12/2022

You’re different. We’re different. We all have different lives, needs, history, circumstances, etc etc, and so we all need to approach our diets + eating habits differently, too! ✨

That’s why there is no one-size-fits all diet that works for everyone. When you stop doing what everyone else is doing, & start giving YOUR body what it actually needs to thrive, that’s when you can truly feel your best 🙌🏼

If you want to feel good every damn day, stop trying to follow cookie cutter plans & start listening to your body 🙏🏻

LIKE, SAVE, SHARE, & FOLLOW for more holistic health tips to help you thrive and finally feel confident in your body for life! 🌱

PS: If you don’t know how to eat right for your body & want help identifying a clear, actionable nutrition plan- let’s chat! Visit jthwellness.com to learn about working with me 1:1 and book a complimentary phone consult to get started! 🦋

10/05/2022

If you want to look “toned”, you need to be strong.

Strong = toned. And no, as a woman, if you lift weights you are NOT going to get “bulky” or “look like a man”. You are going to look strong, toned, and lean in a healthy way 💪🏼

Many of the women out there who look “bulky” aren’t doing it naturally, so don’t compare to that.

Excess hours of cardio actually makes you lose muscle, so when you see the dreaded scale go down, it’s actually due to loss of muscle mass more than anything. It also leaves you exhausted, takes a toll on your adrenal glands, thyroid, hormones, and overall body. So now you’re weaker and tired! 👎🏼

That’s why, no matter what age you are, you should be lifting weights. Getting stronger, not skinnier. Chasing numbers in the gym, not on the scale.

Lift. Weights.
Get. Stronger.
Feel. Amazing.
End. Of. Story.
🙏🏻🙌🏼✨