Quads Nutrition, Quakertown, PA (2025)

06/06/2022

Didn’t get to post yesterday but it was Butlers 7th birthday!🎈🐾

We’ve had him since a few weeks after his 3rd birthday! His previous pawrents were looking to rehome him and (fun fact) my mom saw the post in a FB group for dog owners from the same breeder. Butler is actually Kai’s (my parents doggo - second photo) brother from the same litter! 🐶🐶

We had just moved into our first home together and I wanted a fur baby and boom, there was Butler ready for a new home! We road tripped all the way to Tennesse (which was halfway for both of us) and picked him up! He was immediately so excited to meet us and has been sharing the bed (4th photo was the hotel room the night we picked him up) with us ever since 😅

Love my first born fur son more than you can imagine ❤️ Happy bday butthead!

12/14/2021

Maybe. Maybe not. 🤨

"IF SO, FOR HOW LONG?"

Honestly, it depends on a lot of factors (your goals, current health, previous diets, training, commitment, etc).

"WHAT CAN YOU DO FOR ME AS MY NUTRITION COACH?"

Help you understand where you are currently at, where you want to be, and develop a plan individualized to YOU for how we can get there!

Generally, most of us understand the basic principles of health. We get we need to exercise regularly and move more... we get we need to eat vegetables & fruit... we get we need to eat less processed foods... we get we need to sleep... we need to drink water... WE GET IT. But do you really?

Just because you have an idea of what you SHOULD do does not mean you know what you NEED to do. Or HOW to do it & stick to it.

Do you feel like you're doing everything right but can't achieve your goals?

Have you tried multiple diets without success?

Do you have specific goals you want to achieve but don't know how to get there?

Do you have health concerns that could be managed with better nutrition?

Do you have no clue what a macronutrient is or how many calories your body needs?

Do you want to improve your relationship with food, the scale, or an addiction to the gym?

Do you feel under recovered from the gym? Constantly sore? Unmotivated?

Do you lack energy or motivation to workout?

Do you rely on coffee to get you through the day?

There are ENDLESS reasons why you could truly benefit from hiring a nutrition coach. It’s definitely not just to lose weight.

"BUT IT'S EXPENSIVE.”

It’s a service just like you’d hire someone to do your hair, nails, clean your house, etc. If it's important to you, you can't put a price on it.

Need a coach? You know where to find one! DM me or visit my website at quadsnutrition.com to fill out an application!🙃🙋🏻‍♀️

08/26/2021

What people THINK healthy eating looks like VS what I can also look like (swipe right).

More often than not I have clients come to me that want to eat better, but just don’t understand truly how. They know what foods are healthy and what foods do not serve them, but they can’t figure out how to eat that sticks and isn’t just a 30 day plan or another juice cleanse “to reset after a bad weekend.”

Why do people assume is has to be “trendy” or cost an insane amount? It’s like it either has to be 100% organic/paleo/clean/sustainable/etc. or it’s fast food and hot pockets every day. Lol you get my point.

Eating healthy CAN be within a reasonable budget and it CAN and SHOULD taste good / be enjoyable.

It’s OK to buy convenience foods (microwave rice pouches, frozen veggies, pre-cooked proteins, sauces and condiments, frozen waffles, etc.) but make sure the QUALITY of those items is the best you can find/afford.

So if you’re ready to start another crazy fad diet before the holidays begin, just STOP.

Invest in yourself via a coach to help guide you to a healthier lifestyle you can enjoy & sustain long-term. It’ll be one of the best things you ever do for yourself, trust me.

I have 3 spots opening beginning in September — comment or DM me to get started ☺️

08/31/2020

I had two amazing sandwiches in Nantucket this sparked this weeks sandwich kick.👌🏼⁣
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Throughout pregnancy so far, I’ll eat something & then eat it all week long. Then I’m over it. 😂🤷🏻‍♀️⁣
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This sammy was trying to recreate the bomb sammy I had last week:⁣
• daves killer seed bread⁣
• organic roasted turkey lunch meat⁣
• grass-fed organic cheddar cheese⁣
• sliced tomato from my garden⁣
• pickles⁣
• spinach⁣
• dijon mustard⁣
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And a side of sweet potato chips (just sweet potatoes, coconut oil, & sea salt).⁣
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Yum! 𝗪𝗵𝗮𝘁’𝘀 𝘆𝗼𝘂𝗿 𝗴𝗼-𝘁𝗼 𝗹𝘂𝗻𝗰𝗵 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄? ⬇️

08/05/2020

Accurate representation of how I feel most days rn 😂🤢⁣
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These two little peanuts are sucking the life outta me right now. Two ain’t no joke!⁣
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When we first found out I was pregnant, I didn’t have any symptoms (besides sore breasts) for about 2 weeks because it was so early. I tested positive 2 days prior to my expected cycle. I almost felt like it wasn’t true since I didn’t really have any of the typical pregnancy symptoms.⁣
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Then the tiredness kicked in... and no coffee 😒⁣
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Then I had two days where I was absolutely RAVENOUS with hunger. No matter what I ate, I still felt starving all day long. It actually almost hurt in a way, I was THAT hungry. (I actually joked that it was twins to Kyle bc of how hungry I was😂).⁣
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And then the glorious morning sickness kicked in... except it wasn’t “morning” sickness, it was 24/7 sickness. I felt like throwing up all.. day.. long.🤢 Which made eating really tough. I ate Annie’s Mac & cheese, toast, eggs, crackers, smoothies, etc.⁣
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I actually had a few days where I ate zero veggies (that is so NOT me). I’m doing better now, but really on crave cucumbers. The idea of certain foods make me disgusted, and I felt like I only wanted “comfort” type foods.⁣
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I challenged myself though because it really is more so mindset for me. Turkey, zucchini, and avocado wasn’t “appetizing” to me, but I made myself eat it and it tasted good still!🤷🏻‍♀️⁣
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The nausea lasted about 1.5 weeks and now it just pops in here and there when it feels like it.⁣
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Current struggle is fatigue and hunger. is my motto lol. I’m not a napper but I’ve been trying to take a daily nap. And I watch a lot of Vampire Diaries 😂 But I also make sure to move my body everyday and hit the gym 3x/week! 💪🏼⁣
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Can’t wait to see the bump grow over the next few months!

07/09/2020

𝗧𝗲𝘅𝘁 𝗳𝗿𝗼𝗺 𝗺𝘆 𝗰𝗹𝗶𝗲𝗻𝘁 𝘁𝗼𝗱𝗮𝘆: ⁣
“Happy one year!!! My heart is so full after taking these pictures, it’s crazy to think about how tough this week has been and then to take these and feel better. Thank you thank thank you for sticking with me through all of the highs and lows. I can say this with complete confidence, I COULDNT HAVE DONE THIS WITHOUT YOU!!! I wish you knew how much you have changed my life, a complete 180. My only regret is not reaching out to you sooner! Thank you for changing my life ❤️”⁣
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During our first check-in, she said these exact words: “𝘐 𝘢𝘮 𝘴𝘰 𝘱𝘳𝘰𝘶𝘥 𝘵𝘩𝘢𝘵 𝘐 𝘢𝘵𝘦 𝘰𝘷𝘦𝘳 𝟷,𝟶𝟶𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢𝘭𝘭 𝘸𝘦𝘦𝘬! 𝘐 𝘩𝘢𝘷𝘦𝘯’𝘵 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵𝘭𝘺 𝘦𝘢𝘵𝘦𝘯 𝘵𝘩𝘢𝘵 𝘮𝘶𝘤𝘩 𝘪𝘯 𝘢 𝘭𝘰𝘯𝘨 𝘵𝘪𝘮𝘦!” 😱 ⁣
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Back then, it was a struggle to eat 1,000 calories. She wasn’t hungry (bodies defense mechanism when under eating). She wasn’t happy with her body. She had zero energy. She had many food fears/restrictions/guilt.⁣
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We reverse dieted her for a very long time (process of slowly eating more food to rebuild metabolism). She didn’t have dramatic scale weight loss, but her body changed drastically.⁣ She eats 1,800+ calories now!
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We had a call yesterday and she was feeling really down about herself & her body. I asked her to take comparison photos & also reflect on her progress. She said she’s most proud of:⁣
-𝘯𝘰𝘵 𝘣𝘦𝘪𝘯𝘨 𝘴𝘤𝘢𝘳𝘦𝘥 𝘰𝘧 𝘧𝘰𝘰𝘥 𝘢𝘯𝘺𝘮𝘰𝘳𝘦⁣
-𝘥𝘰𝘦𝘴𝘯’𝘵 𝘴𝘵𝘢𝘳𝘷𝘦 𝘩𝘦𝘳𝘴𝘦𝘭𝘧 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵⁣
-𝘤𝘰𝘮𝘮𝘪𝘵𝘵𝘦𝘥 𝘵𝘰 𝘱𝘳𝘰𝘤𝘦𝘴𝘴 𝘢𝘯𝘥 𝘧𝘪𝘨𝘩𝘵𝘪𝘯𝘨 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘸𝘩𝘦𝘯 𝘴𝘩𝘦 𝘥𝘪𝘥𝘯'𝘵 𝘧𝘦𝘦𝘭 𝘨𝘳𝘦𝘢𝘵⁣
-𝘦𝘢𝘵𝘴 𝘣𝘦𝘵𝘵𝘦𝘳 𝘧𝘰𝘰𝘥 𝘲𝘶𝘢𝘭𝘪𝘵𝘺 𝘢𝘯𝘥 𝘵𝘰𝘯𝘴 𝘰𝘧 𝘷𝘦𝘨𝘨𝘪𝘦𝘴⁣
-𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘧𝘦𝘦𝘭𝘴 𝘩𝘶𝘯𝘨𝘦𝘳 𝘯𝘰𝘸 (𝘸𝘩𝘪𝘤𝘩 𝘪𝘴 𝘩𝘶𝘨𝘦!!)⁣
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It’s not always eat less, exercise more. For many women, they come to me not eating enough. These are my favorite types of clients because we get to put them on #𝗧𝗲𝗮𝗺𝗠𝗼𝗿𝗲𝗙𝗼𝗼𝗱 😈⁣
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Grateful for amazing clients like this who keep me going day to day. 🙌🏼❤️

06/22/2020

Being back to feels soooo good. Even if it’s outside in the 85 degree heat😅☀️⁣
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But I KNOW I am no where near where I was pre-quarantine. The sooner 𝘆𝗼𝘂 accept that, the sooner you will be feeling “back to normal” again with workouts, strength, endurance.⁣
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Today I did Karen outside in the heat and finished in 10:15. My best time is sub 6:00. Am I disappointed in myself? Hell no. I gave all I had TODAY, & that’s what matters to me.⁣
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I’ve been modifying workouts, using lower weights, basing percentages or workout weights off of how I feel NOW, not what my one rep max was in 2018 lol & listening to my body more!⁣
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𝗜 𝗲𝗻𝗰𝗼𝘂𝗿𝗮𝗴𝗲 𝘆𝗼𝘂 𝘁𝗼 𝗱𝗼 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲. 😏⁣
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It’s not about the RX button or PRing your lifts right now, it’s about exercising because it feels good, you enjoy it, & you want to be healthy.⁣
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We’re almost in the green Bucks County.. 4 days!! 🙌🏼✅⁣
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Who else is excited to get back on the rig for some pull-ups?! 🙋🏻‍♀️

06/19/2020

I went up ✌🏼 sizes in jeans/shorts since last summer.⁣
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Yesterday I decided to treat myself to a shopping spree at American Eagle (they by far have the best jeans in my opinion). If you haven’t tried their curvy high rise jeans, you’re missing out ladies!😍🙌🏼⁣
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Anyways, I used to wear a size 2 there pretty comfortably. I’ve been jumping around trying to squeeze into jeans I just bought last year & feel terrible when I wear them.⁣
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Rather than pretending I am still a size 2, I decided to actually buy clothes that fit my NOW body.⁣
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And I fit into a size 6 from AE now. That’s TWO sizes larger than probably less than a year ago.⁣
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No, this isn’t “quarantine 15”... but the fact that since seeing my doctor in December and mentioning not having a cycle for an entire year again, she recommended increasing my food intake to 2,000+ calories (since last time I had a somewhat reg cycle, I was eating that much food). And that’s exactly what I did and guess what, Aunt Flo has been here every month since January. 👏🏼⁣
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And to me, that’s more important than being a size 2 and my body clearly not healthy enough to have a period. Sure, I’m no where near where I’d like to be body comp wise and I don’t love what I see in the mirror these days... I sometimes think about when I had abs (but was starving + restrictive + working our 3 hours a day 6 days a week) but then I remember how I FELT, and it wasn’t good.⁣
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I’m also still struggling with SIBO and the biggest symptom for me is distention (this is worse than bloating... based on the type and quantity of carbs I eat, my stomach looks like I am 7 months pregnant at the end of some days). Which makes it harder for me to fit into old clothes as well.⁣
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𝗣𝗼𝗶𝗻𝘁 𝗶𝘀, 𝗜 𝗱𝗶𝗱𝗻’𝘁 𝗿𝗲𝗳𝘂𝘀𝗲 𝘁𝗼 𝗮𝗰𝗰𝗲𝗽𝘁 𝘁𝗵𝗲 𝗳𝗮𝗰𝘁 𝘁𝗵𝗮𝘁 𝗜 𝗮𝗺 𝗮 𝗹𝗮𝗿𝗴𝗲𝗿 𝘀𝗶𝘇𝗲 𝗻𝗼𝘄. 𝗜 𝗲𝗺𝗯𝗿𝗮𝗰𝗲𝗱 𝗶𝘁 & 𝗯𝗼𝘂𝗴𝗵𝘁 𝘁𝗵𝗲 𝘀𝗶𝘇𝗲 𝟲 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘁𝗵𝗮𝘁’𝘀 𝘁𝗵𝗲 𝘀𝗶𝘇𝗲 𝘁𝗵𝗮𝘁 𝗺𝗮𝗸𝗲𝘀 𝗺𝗲 𝗙𝗘𝗘𝗟 𝗚𝗢𝗢𝗗 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄.⁣
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𝘈𝘯𝘥 𝘪𝘵 𝘥𝘰𝘦𝘴 𝘯𝘰𝘵 𝘮𝘢𝘬𝘦 𝘮𝘦 𝘢𝘯𝘺 𝘭𝘦𝘴𝘴 𝘰𝘧 𝘢 𝘱𝘦𝘳𝘴𝘰𝘯, 𝘱𝘢𝘳𝘵𝘯𝘦𝘳, 𝘤𝘳𝘰𝘴𝘴𝘧𝘪𝘵 𝘰𝘳 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘤𝘰𝘢𝘤𝘩, 𝘢𝘵𝘩𝘭𝘦𝘵𝘦, 𝘰𝘳 𝘧𝘳𝘪𝘦𝘯𝘥.⁣

Just a little reminder to those that need to hear this too. 💗

06/17/2020

First week of summer break post-teaching 🎉⁣
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Most of you don’t know this but I graduated from WCU in 2016 with a bachelors in Elementary Education. Yet never pursued anything with it for 4 years.🤷🏻‍♀️⁣
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I began substitute teaching 3x/week in December 2019 which was fun! Then I got hired on March 12th for a LTS position for 4th grade. On March 13th, schools closed & switched to online learning... 😳⁣
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I’ve been teaching virtually since then in ADDITION to coaching Crossfit & CrossFit Kids classes on zoom, running my nutrition coaching business with 30+ clients, & working at one day on the weekend.😅⁣
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It was a LOT of screen time.. way more than I’m used to. Towards the end, I was starting to get really bad headaches & eye pain. And I was just feeling SO burned out.⁣
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This is my first week of “summer break” (from teaching at least) & we started outdoor classes at which both have made me so happy! Things are starting to open up & the weather has been great. Our wedding is going to be as planned.⁣
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There’s a LOT of positive things right now that I am grateful for everyday.⁣
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Reminder to surround yourself with people and things who lift you up, and don’t let social media or the news or the things you can’t do (yet) drag you down. We all need balance!🖤☀️

06/12/2020

I love this & couldn’t agree with it more.🙌🏼⁣
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Sure, some people may be fine mindset wise to pursue fat loss right now. Everybody is in a different place right now mentally.⁣
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But I 100% stand by the idea that mindset plays a major role above any diet plan or macros you follow.⁣
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If you aren’t in the right head space when attempting to improve your nutrition, it will NEVER be sustainable.⁣
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And that’s what I preach with my nutrition coaching clients or potential clients when they reach out.⁣
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It MUST be sustainable. If you go into fat loss with a negative mindset, high stress, wanting a quick fix, all or nothing mindset, or just way too much going on in your life to focus... it’s just not going to be as successful.⁣
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Especially when you do it alone or by following another fat diet or generalized template.⁣
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If you want to change your nutrition AND your health/lifestyle, I’m the coach for you. 🙋🏻‍♀️⁣
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If you want macros and that’s it, a meal plan, or a 1-3 month magic pill / starvation diet... keep scrolling. ✌🏼⁣
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Accepting new clients & so is my team of coaches:

06/08/2020

My thoughts. I hope it inspires others to speak their truth and no longer be afraid & remain silent. Your voice matters. Your actions matter. We all can do better. 🖤

06/02/2020

🖤🖤🖤

Quads Nutrition

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