Coach Steph Ward

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United States
Richmond, VA
Coach Steph Ward

Certified PT, Health & Nutrition Coach helping others learn how to live healthy, happy, strong lives!

11/11/2025

Does anyone still really think that lifting weights make women bulky??? 🤔

Lifting weights does NOT make women bulky primarily because women naturally produce significantly lower levels of testosterone than men. Testosterone is the primary hormone responsible for large increases in muscle mass (hypertrophy), and without high amounts of it, women are biologically unable to build large, "bulky" muscles like men.

Instead of developing large muscle mass, women who lift weights typically achieve a leaner, more toned physique. The process helps to build strength and definition while burning fat, leading to a more compact and fit body composition.

THIS IS WHAT WE WANT AS WOMEN!! Stronger, leaner bodies - that's Anti-Aging at its best! 💪💪

11/03/2025

November is the month of Thanksgiving. Tell me something you're grateful for 👇👇???

10/08/2025

I promised I'd share my journey with y'all! 👍
10 days using VINIA, and I can honestly say, I'm loving it! 💚

✅️ More energy
✅️ Mental clarity & focus
✅️ Better sleep

I've tried the capsules, coffee, tea and chews! I'm amazed that they're all really good.

Here's my regimen for the past 7 days. I take 1 capsule in the morning with my other vitamins/supps and breakfast. Today, I'm trying the tea in the afternoon, and I may have a new favorite flavor! (Guess which one in comments, and I'll give you one to try!) 😋

I've been working on projects outside all day and wanted to keep the momentum going after a quick PFC3 snack! I love the fact that I'm increasing blood flow throughout my body and giving it what it needs. As we age, our Nitric Oxide production goes down, but Vinia helps increase N.O. and has many other benefits!. 🙌🙌

I think I've responded to all of you who asked for info already! If you need the link, let me know! 👇

10/01/2025

As an athlete, fitness studio owner, personal trainer and nutritionist, I KNOW blood flow is the difference maker. It’s what gives you the sustained physical energy to show up every day 1% better, 1% stronger.

I'm excited to be partnering with Vinia to improve my life, the lives of my family and to share this with all of my clients! I was introduced to this powerful tool by my good friend and mentor Mark Macdonald, who I trust 💯!

My journey started this week and I'll be reporting in as I take the 90 day experience! I love that it comes in 4 delivery methods: capsules, daily chews, coffee and tea! So far I have enjoyed the coffee and the chews!! 😋

Here’s the deal: Nitric Oxide is the molecule that tells your body to pump more blood. But as we age, our Nitric Oxide levels decline, leaving circulation restricted and energy limited.

So how do we improve it? Water. Clean eating. Movement. All powerful. But after years of using and educating about antioxidants, Resveratrol & Nitric Oxide, I’ve seen the science firsthand —there is NO better daily delivery of Nitric Oxide than VINIA.

✅ Scientifically backed
✅ Clinically tested
✅ Straight from the Source

As Mark says, "this is your next step to live your GREATEST HEALTH through simple 1% changes every day." If you want to try a sample, let me know!

07/28/2025

What do you do with a bag of soft apples? You make 🍎 muffins, of course! These turned out really moist and delicious. I used cassava flour, flax seed, maple syrup, coconut oil, eggs & baking spices! Since I had the oven on, I decided to make some egg muffins for breakfast on the go this week, too!

✅️ 2 🥚🥚 muffins + 1 🍎 muffin is a perfectly balanced meal! ✅️

I've got a small PFC3 1️⃣0️⃣0️⃣ Day Nutrition Program group starting soon, and I'm offering group coaching with anyone who jumps in. I'd like your input though, which start date 📅 would you be most open to if you wanted to join in? 🤔

August 11th
September 8th

I want to begin when the most amount of folks can join in and commit!✔️✔️

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07/09/2025

I just love cooking fresh from the garden! 🍎🧄🌱🌱A super quick delicious side dish to go with my protein for lunch!

What's your favorite summer veggie???

07/02/2025

I 💛💚 growing my own food! I grew up in a family that always had a garden. 🫑🥒🍅🥔 My Granny and PaPa had a garden, my parents had a garden and I have had a garden for most of my entire adult life! It's fun and gratifying to plant and harvest vegetables that you planted from seed. Plus, you know where it came from and what you're putting into your body! 🙌🙌 As a certified nutritionist and healthy lifestyle coach, it aligns with my beliefs. I know not everybody has the ability to grow a garden, but you can carefully select the foods that you bring home to your family! Always seek out local fresh grown veggies and organic is always best if possible! 👍

06/18/2025

Getting up and moving your body is the best way to start your day and your metabolism! We just finished a core and burpee workout! 💪💪 Now I'm ready to seize the day!

How did you start your day?

06/13/2025

🍍 WHAT'S IN YOUR 🍍❓️

Comment below ⬇️⬇️ Do you eat the core or just the fruit??? 🍍

Pineapple is delicious and full of great nutrients! One of the key nutrients found in concentration is in the core. 👇👇Bromelain is an anti-inflammatory 🔥, aids in digestion 🧠, has the potential to be anti-cancer, helps build immunity and reduce mucus. The pineapple core also contains healthy fiber, is a great antioxidant and helps promote good bone health! 👏 👏

Check out some tips on what to do with the core to get the best benefit!

💚 Coach Steph

06/11/2025

Leftovers. Sometimes you look forward to them, sometimes you don't. 😁 I made chicken stir fry the other night and today I'm having it for lunch but wanted to change it up a bit. So I took my chicken breast, cut it up, added my stir fry vegetables in a bowl and added bone broth on top to make it chicken stir fry soup! Heated it up and YUM! A leftover PFC 3 balanced lunch with a twist!

06/05/2025

It feels good to be strong 💪 💪 and it's never too late to build muscle!!! If you've struggled with this, never tried strength training or just need to get back in the habit, I can help!

It's *almost* my birthday and to celebrate I'd love to help a few more ladies become stronger, healthier versions of themselves. 👍 DM me for details on my in-person or online training options!

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Richmond, VA

Website

http://coachstephward.com/, http://Linktr.ee/stephsward

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