Living Healthier By Design, LLC

Living Healthier By Design, LLC Licensed Nutrition Specialist, Health Coach Practitioner, Certified Personal Trainer, and Cooking Instructor. I am not here to sell you any type of product!

I combine my expertise in nutrition, fitness, and culinary arts to help individuals achieve sustainable health and wellness goals. As a Health Coach I believe in Bio-individuality, it is about YOU and what works for only you, there is NOT a “one size fits all” program. I am a wellness authority, and a supportive mentor that motivates individuals to cultivate positive health choices, as well as educate and support clients to achieve their health goals, through lifestyle and behavior modifications.

🧠✨ IT ALL STARTS BETWEEN YOUR EARS… ✨🧠The thoughts you repeat every single day?They become your identity.If you constant...
02/18/2026

🧠✨ IT ALL STARTS BETWEEN YOUR EARS… ✨🧠

The thoughts you repeat every single day?
They become your identity.

If you constantly think:
❌ “I’m dumb”
❌ “I’m unattractive”
❌ “I’ll never lose this weight”
❌ “Life is too hard”

Your brain says:
➡️ “Got it — this is who we are.”

And it wires you to stay there.

Here’s the science in simple terms 👇
Every time you think a negative thought, your brain activates the amygdala — the part responsible for fear, stress, and survival mode.
The more you feed it…
the stronger that pathway becomes.

⚠️ It literally becomes a pattern.
⚠️ It starts to feel normal.
⚠️ It even becomes addictive.

But here’s the GOOD NEWS 💚

Your brain has neuroplasticity — which means you can REWIRE it.

When you start thinking:
✔️ “I am capable.”
✔️ “My body is getting stronger.”
✔️ “I am learning.”
✔️ “I am becoming healthier.”

Your brain lights up new pathways in the prefrontal cortex — the area of growth, confidence, decision-making, and success.

And suddenly…
🔥 Your workouts change
🥗 Your food choices change
🚶‍♀️ Your energy changes
💃 Your confidence changes
💚 YOUR LIFE CHANGES

Because this journey?
It’s not just about the food.
It’s not just about the workouts.

👉 It’s about the conversation you have with yourself all day long.

So today — right now — ask yourself:
Are your thoughts helping you…
or keeping you stuck?

You don’t need a new body to start.
You need a new belief.

💚 Living Healthier By Design
— where we train your body
AND your mind.

Theresa Higgins, HC, LNS, CPT
📍 Riverton Health & Fitness Center
📞 609-558-8614
By appointment only

👵💚 Don’t watch from the bench… PLAY with them.They call us Grandma…but let’s be honest — we’re still lifting, carrying, ...
02/17/2026

👵💚 Don’t watch from the bench… PLAY with them.

They call us Grandma…
but let’s be honest — we’re still lifting, carrying, bending, pushing strollers, getting on the floor, and running to keep up with little legs that never stop moving.

Park days.
Zoo trips.
Sleepovers.
“Grandma, watch this!” moments.

This is the season of life where strength really matters.

Not for a number on the scale —
but for:
✔ getting up off the floor with confidence
✔ climbing the playground steps
✔ carrying tired grandbabies
✔ having the ENERGY to enjoy the whole day

Because they don’t want a grandma who sits and watches…
they want one who PLAYS. 💚

At Living Healthier By Design, we train for real life —
focusing on strength, balance, mobility, and stamina so you can be fully present for the moments that matter most.

Your role in their life is a gift.
Let’s make sure your body is strong enough to enjoy it. ✨

📍 Riverton Health & Fitness Center
📅 By appointment only

— Theresa Higgins, LNS, HC, CPT
Living Healthier By Design 💚

🚨 Tell this to anyone who wants to lose weight before spring gets here… 🚨Spring is in 33 days ⏳Not 3 months.Not “someday...
02/15/2026

🚨 Tell this to anyone who wants to lose weight before spring gets here… 🚨

Spring is in 33 days ⏳
Not 3 months.
Not “someday.”
33. DAYS.

As the layers start coming off…
so do the excuses. ❌

If you truly want to feel confident in:
👙 bikinis
🩳 short-shorts
👗 short skirts
💪 muscle shirts (yes men — I see you 👀)

then what you do RIGHT NOW matters.

Not in April.
Not after “one more weekend.” 🍕🍹
Not on another Monday.

Every workout ✔️
Every meal ✔️
Every step ✔️
either moves you closer…
or keeps you exactly where you are.

Here’s the truth — because you hired me for the truth 😏:

✨ Motivation is good
🔥 Discipline gets results
💚 Consistency changes your body

Spring is coming whether you’re ready or not 🌸
The question is — will you feel confident when the coat comes off?

Your CRUNCH TIME starts NOW. ⏱️

💚 Living Healthier By Design
Nutrition + Exercise = RESULTS

Theresa Higgins, LNS, HC, CPT
📍 Riverton Health & Fitness Center
📞 609-558-8614
🗓️ By Appointment Only

🌸 40 • 50 • 60+ AND READY TO FEEL STRONGER FOR SPRING? 🍑This is NOT about being 20 again…This is about being STRONG, LIF...
02/14/2026

🌸 40 • 50 • 60+ AND READY TO FEEL STRONGER FOR SPRING? 🍑

This is NOT about being 20 again…
This is about being STRONG, LIFTED, and CONFIDENT at ANY age. 💪✨

My 5-Week Rounder Butt Challenge is designed specifically for women who want to:

✔ Improve strength
✔ Support their hips & lower back
✔ Build shape safely
✔ Move better
✔ Feel amazing in their spring clothes

No jumping.
No crazy workouts.
Just smart, targeted training by design — with coaching and proper form every step of the way.

Because a strong glute program means:
🌿 Better balance
🌿 Less joint stress
🌿 Easier walking & stairs
🌿 More confidence in your body

And YES… a lifted, rounder butt is the bonus. 🍑😉

This is an APPOINTMENT-ONLY program so you get the personal attention your body deserves.

📲 Text 609-558-8614 to reserve your spot
📍 Riverton Health & Fitness

Theresa Higgins, LNS, HC, CPT
Living Healthier By Design

✨ Stronger. More stable. More confident. Just in time for spring.

🚫 Stop bringing the whole bag to the couch.If the bag is next to you while you’re watching TV, you’re not eating a servi...
02/14/2026

🚫 Stop bringing the whole bag to the couch.

If the bag is next to you while you’re watching TV, you’re not eating a serving…
you’re eating until the distraction is over.

Potato chips. Pretzels. Granola. Chocolate.
It doesn’t matter what the snack is — the result is the same:
➡️ more calories
➡️ more mindless eating
➡️ feeling like you “blew it” again

Here’s the tough love:
This isn’t about willpower — it’s about environment and portion control.

✔️ Put ONE serving in a bowl
✔️ Put the bag back in the cabinet
✔️ Sit down and enjoy it — guilt free

Is it the perfect snack? No.
But it IS perfect practice for discipline, awareness, and staying aligned with your goals.

Small habits.
Daily consistency.
Real results. 💚

You don’t need perfection — you need control.

— Theresa Higgins, LNS, HC, CPT
Living Healthier By Design

✨ Living Healthier By Design ✨Where Diet and Exercise Come Together for the Perfect Weight Loss.Health isn’t about extre...
02/12/2026

✨ Living Healthier By Design ✨
Where Diet and Exercise Come Together for the Perfect Weight Loss.

Health isn’t about extremes.
It’s about structure.
It’s about education.
It’s about a plan designed specifically for YOU.

As a:

✔️ Licensed Nutrition Specialist
✔️ Holistic Health Coach
✔️ Certified Personal Trainer
✔️ Weight Loss Management Specialist
✔️ Shopping & Cooking Instructor

I don’t just hand you a meal plan or count your reps.
I teach you how to understand your body —
so you can create results that last.

This is personalized.
This is sustainable.
This is by design. 💚

📍 600 Main St. Riverton, NJ Suite 9
📲 Call/Text 609-558-8614
By appointment only

Theresa Higgins, HC, LNS, CPT
Living Healthier By Design

Soup does not have to take hours. ⏱️In fact, most high-protein soups can be made in less than 30 minutes when you keep i...
02/12/2026

Soup does not have to take hours. ⏱️

In fact, most high-protein soups can be made in less than 30 minutes when you keep it simple.

Here is the formula:
1. Choose your protein
Ground beef or chicken breast.
2. Add quality broth
Beef or chicken bone broth for depth and nutrients.
3. Add vegetables
Fresh or frozen both work.
4. Season well
Italian seasoning, garlic and herb, sea salt.
5. Simmer 20–30 minutes.

That’s it.
No complicated steps.
No heavy cream.
No processed ingredients.

Just real food in one pot. 🍲

When you build soups this way, you create structure for your week. You reduce decision fatigue. You eliminate the drive-through temptation.

Soup becomes strategy.

If you would like to learn how to build quick, high-protein soups and meal prep the right way, join me for an upcoming workshop.

Visit livinghealthierbydesign.com for details
Or call/text 609-558-8614

Theresa Higgins, LNS, HC, CPT
Living Healthier By Design

When you have the perfect workout buddy, workouts don’t seem so daunting 💪💚Meet Deb.What started as a client relationshi...
02/11/2026

When you have the perfect workout buddy, workouts don’t seem so daunting 💪💚

Meet Deb.

What started as a client relationship turned into one of the biggest blessings in my life.

She came to me for training…
Now she trains with me. And let me tell you — that’s a whole different level of accountability 😅

Deb keeps me on my toes.
She keeps me consistent.
She pushes me when I don’t feel like pushing myself.
And yes… she’s a feisty one 🔥
But I love her to pieces.

A workout buddy isn’t just someone who shows up.

It’s someone who:
✔ Keeps you accountable
✔ Makes workouts fun
✔ Changes things up
✔ Lets you vent between sets
✔ Celebrates your wins
✔ Calls you out (lovingly 😉)

Because when nutrition and exercise come together — and you add friendship and accountability — that’s the magic.

And that’s what I am.
That’s what Living Healthier By Design is all about.

It’s not just reps and recipes.
It’s relationships.
It’s consistency.
It’s support.
It’s doing life healthier… together.

Tag your workout buddy below 👇
Or better yet… be someone’s Deb 💚

Theresa Higgins, LNS, HC, CPT
Living Healthier By Design
Glow. Move. Thrive. 🧡

🧠 The Medication Question Nobody Talks About…When was the last time you heard a doctor say:👉 “Great news — we’re taking ...
02/10/2026

🧠 The Medication Question Nobody Talks About…

When was the last time you heard a doctor say:
👉 “Great news — we’re taking you OFF that medication.”

Cholesterol meds.
Blood pressure meds.
Diabetes meds.

Once you’re prescribed them, most people are told:
“You’ll be on this for life.”

And here’s what often follows ⬇️
Side effect… after side effect… after side effect.
So another pill is added — instead of addressing the underlying cause.

Nine times out of ten, that underlying cause is diet.

So when do people actually come off medication?

When they learn how to shop, cook, and eat to properly fuel their body.
Not a fad.
Not a detox.
Not a short-term fix.

Food isn’t just calories — it’s information.
And changing the information can change the outcome.

Very good question.
And now you know the answer.

Theresa Higgins, LNS, HC, CPT
Living Healthier By Design 💚

One of the biggest challenges I see for women in their 50s (and beyond)—even for those of us who know nutrition inside a...
02/07/2026

One of the biggest challenges I see for women in their 50s (and beyond)—even for those of us who know nutrition inside and out—is getting enough protein to truly support our muscles.

Honestly?
Even with all my knowledge, I still found it hard to hit my protein needs by the end of the day.

So I stopped trying to “load it all at once” and started doing something much more realistic👇

✨ Protein Grazing ✨

Here’s what that looks like for me:
• 🍳 Morning meal: protein-based
• 🥜 Snack: protein-intentional
• 🥗 Lunch: protein-based
• 🧀 Snack: protein-intentional
• 🍽️ Dinner: protein-based
• 🚫 Nothing after dinner

No extremes. No force-feeding. No perfection.

And guess what?
This simple shift has helped me consistently reach my protein needs, maintain the muscle I’ve built, and protect the muscle I want to keep as I continue aging into my golden years 💪✨

Strong isn’t just for your 30s.
Muscle is longevity.
And sometimes the answer isn’t more discipline—it’s a better strategy.

Living Healthier By Design
Where nutrition, movement, and real life come together, it’s the perfect weight loss combination🤩🤩

Extreme plans are tempting.They promise fast results and flashy transformations.But they’re also the reason so many peop...
02/05/2026

Extreme plans are tempting.
They promise fast results and flashy transformations.

But they’re also the reason so many people burn out… and quit.

Consistency isn’t exciting.
It doesn’t go viral.
It doesn’t come with a countdown timer.

But it works. 💯

Slow and steady wins every time.
Because consistency = results.

Yes—there are programs that promise results in 5 weeks.
And sometimes they do work… but 45 minutes every single day isn’t realistic for everyone and often leads to exhaustion, frustration, and burnout.

Real progress comes from finding what works for YOU:
✔️ The best time of day for your body
✔️ A schedule you can stick to
✔️ A plan that fits your life—not fights it

Small steps, done daily, change everything.
Not perfection.

Not extremes. Just consistency.

Living Healthier By Design
Where nutrition, movement, and mindset come together 💕
Slow. Steady. Sustainable.

🔥 FAT LOSS 101: Why Your Body Burns Sugar Before Fat 🔥(Facts — not fads)At Living Healthier By Design, we teach you how ...
02/04/2026

🔥 FAT LOSS 101: Why Your Body Burns Sugar Before Fat 🔥
(Facts — not fads)

At Living Healthier By Design, we teach you how your body actually works, because fat loss isn’t about guessing — it’s about understanding. 🧠✨

👇 Let’s break it down clearly.

🧠 How Your Body Burns Fuel
(IN ORDER)

Your body cannot skip steps when burning fuel:

1️⃣ Sugar (glucose) in your blood
2️⃣ Sugar stored as glycogen in your liver
3️⃣ Sugar stored as glycogen in your muscles
4️⃣ Fat stored throughout the body

👉 Your body will NOT burn fat until sugar from the blood, liver, AND muscles is significantly depleted.

If you’re constantly eating excess sugar or refined carbs, your body stays stuck in sugar-burning mode — and fat stays locked away. 🔒

🍬 Why Excess Sugar Stalls Fat Loss

Your body only needs a certain amount of sugar per day.
Anything extra gets:
• Circulating in the blood
• Stored in the liver
• Stored in the muscles

As long as sugar is available, your body will always choose it first — not fat.

⏱️ When Does Fat Burning Actually Start?

🏃‍♀️ Steady-state cardio (walking, jogging, running):
➡️ Fat burning increases around 20–30 minutes, depending on intensity

🏋️‍♀️ Strength training:
➡️ Burns muscle glycogen and sets up fat burning AFTER the workout

🔥 Fat loss doesn’t just happen during exercise —
it happens after, when sugar is finally depleted.

🏋️‍♀️ Cardio vs Strength Training — What’s BEST?

💥 The winning formula is BOTH — in the right order:

✅ Strength training FIRST
• Depletes glycogen
• Builds lean muscle
• Raises metabolism

✅ Cardio SECOND
• Encourages fat usage
• Improves heart health
• Boosts calorie burn

➡️ Lift first. Cardio second. ✔️

🥗 Why Replacing Glycogen Matters

After workouts, replacing glycogen helps:
✔️ Muscle recovery
✔️ Prevent muscle loss
✔️ Support hormones
✔️ Keep metabolism strong

🚨 Under-fueling can slow progress — especially after 40.

💡 Tips to Burn FAT (Not Just Sugar)

✔️ Reduce excess sugar & refined carbs
✔️ Eat balanced meals (protein + fiber)
✔️ Strength train 2–4x/week
✔️ Add low-to-moderate cardio after lifting
✔️ Avoid constant sugary snacking
✔️ Fuel workouts intentionally, not randomly

✨ Fat loss is NOT about starving.
It’s about fuel management, timing, and education.
Theresa Higgins, LNS, HC, CPT
Licensed Nutrition Specialist • Health Coach • Certified Personal Trainer

📍 Living Healthier By Design
📲 Text 609-558-8614
📍 Riverton Health & Fitness Center
📅 By appointment only 💚

Address

600 Main Street Suite 9
Riverton, NJ
08077

Opening Hours

Monday 8am - 12pm
Tuesday 8am - 12pm
Wednesday 8am - 12pm
Thursday 8am - 12pm
Friday 8am - 11am

Website

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Our Story

As a Holistic Nutrition Specialist and Personal Trainer, I believe in Bio-individuality, it is about YOU and what works for only you, there is NOT a “one size fits all” program. I am not here to sell you any type of product! I am a wellness authority, and a supportive mentor that motivates individuals to cultivate positive health choices, as well as educate and support clients to achieve their health goals, through lifestyle and behavior modifications.