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.

Menopause changed your body… now let’s work with it, not against it.If the weight won’t move, your energy is low, your m...
04/07/2026

Menopause changed your body… now let’s work with it, not against it.

If the weight won’t move, your energy is low, your moods are off, and your body feels like it’s doing its own thing… you’re not imagining it.

✨ Give it two weeks, and you’ll see a difference.

Hello, my name is Theresa Higgins,
Licensed Nutrition Specialist, Health Coach Practitioner, Certified Personal Trainer & Cooking Instructor — and I help women support their bodies through menopause in a way that feels realistic, doable, and sustainable.

No starving.
No nonsense.
No extreme plans.
Just real help for real women.

📞 609-558-8614
🌿 LivingHealthierByDesign.com
By appointment only

Happy Easter from my family to yours! 🐣This weekend is a beautiful reminder to slow down, be grateful, and truly enjoy t...
04/04/2026

Happy Easter from my family to yours! 🐣
This weekend is a beautiful reminder to slow down, be grateful, and truly enjoy the people we love most.

Wishing you a day filled with blessings, peace, love, and renewed joy.

With love,
Living Healthier By Design 💚

LET’S TALK ABOUT PROTEIN… because this question comes up A LOT.With 10 years of experience, one thing I can tell you is ...
04/02/2026

LET’S TALK ABOUT PROTEIN… because this question comes up A LOT.

With 10 years of experience, one thing I can tell you is this:

As we age, protein becomes even more important.

Not just for bodybuilders.
Not just for people trying to “bulk up.”

Protein helps support:
• muscle
• strength
• balance
• healing
• recovery
• weight loss
• healthy aging

And here’s the part many people don’t realize:

As we get older, our bodies don’t use protein as efficiently as they once did.
That means we often need to be more intentional about getting enough throughout the day — not just loading up at dinner.

What helps your body use protein better?
• Strength training
• Walking / cardio
• Mobility and movement
• Eating protein consistently through the day
• Good digestion and hydration

Bottom line:

If you want to keep your muscle as you age, protein matters…
but so does using your muscles.

You cannot out-eat inactivity.

Protein + movement = a better aging body.

Whether your goal is:
• weight loss
• wound healing
• physical therapy recovery
• strength
• or simply aging better…

Protein matters more than most people think.

Theresa Higgins, HC, LNS, CPT
Living Healthier By Design
Call or Text 609-558-8614

When is it time to stop working with a trainer?The answer is simple…When the transformation has truly happened.And I don...
03/24/2026

When is it time to stop working with a trainer?

The answer is simple…
When the transformation has truly happened.

And I don’t mean just losing 10 pounds…
Or seeing your first hint of muscle.

That’s usually when most people stop.

They think,
“I’ve got this. I can do it on my own.”

But here’s what I’ve seen time and time again…

People leave too early.
They stop after a few rounds of sessions.
And then one of three things happens:
➡️ They stop coming to the gym altogether
➡️ They gain the weight back
➡️ Or they stay stuck exactly where they are

The real transformation isn’t just physical…
It’s learning how to maintain it for life.

It’s understanding:
✔️ What works for your body
✔️ What doesn’t
✔️ How to adjust when life happens
✔️ How to build habits that actually stick

That takes time.
That takes guidance.
That takes trial and error.

And here’s the truth…

On your own, you stay where you’re comfortable.
With a trainer, you’re pushed beyond it.

That’s the difference.

At Living Healthier By Design,
I don’t just help you get results…
I help you keep them.

Because what matters most isn’t just the transformation—
it’s who you become after it.

📲 By appointment only
Theresa Higgins, LNS, HC, CPT
“Where diet and exercise come together for the perfect weight loss”

Snacks vs. Treats… they are NOT the same 👇A snack should fuel your body✔ Protein + fiber✔ Keeps you full✔ Supports your ...
03/23/2026

Snacks vs. Treats… they are NOT the same 👇

A snack should fuel your body
✔ Protein + fiber
✔ Keeps you full
✔ Supports your goals

A treat should satisfy your taste buds
✔ Something you enjoy
✔ No real nutritional purpose
✔ Totally OK… in moderation

Here’s where most people get stuck…
They turn treats into snacks and snacks into treats.

👉 That’s when weight loss, energy, and consistency start to fall apart.

At Living Healthier By Design, I teach you how to create balance—not restriction.
You don’t have to give up the foods you love… you just need to understand how they fit.

📲 Ready to feel in control of your food again?
Text me at 609-558-8614

Theresa Higgins, LNS, HC, CPT
Living Healthier By Design
Where diet & exercise come together for the perfect weight loss

03/20/2026

✨ Where Diet & Exercise Come Together for the Perfect Weight Loss ✨

At Living Healthier By Design, it’s not about quick fixes… it’s about creating a lifestyle that actually works for YOU.

💪 Personalized Training
🥗 Nutrition Guidance
🛒 Shopping with You
🍳 Cooking with You
👵 Senior Fitness
♿ Adaptive Fitness (Special Needs)

Whether you need low-fat, low-sodium, high-protein, gluten-free, dairy-free, or carb-conscious guidance — I meet you exactly where you are.

This isn’t just training…
This is learning how to live healthier for LIFE.

📍 Riverton Health & Fitness Center
600 Main St, Suite 9
Riverton, NJ

📲 Text/Call: 609-558-8614
📅 By Appointment Only

💚 You don’t have to figure it out alone — I’ll shop with you, cook with you, and guide you every step of the way.

03/19/2026

There’s just something about the smell of food cooking in your home…
It’s warm. It’s comforting. It’s home. ❤️

Now imagine that same feeling—only with meals that actually support your health, your energy, and your goals.

At Living Healthier By Design, I don’t just tell you what to eat…
I teach you how to:
• Cook your favorite foods in a healthier way
• Shop smarter for your goals
• Understand portions without feeling restricted
• Prep and freeze meals so life feels easier, not harder

Whether you’re looking for low-fat, low-sodium, high-protein, gluten-free, or simply better-for-you meals… I’ve got you covered.

✨ This is where diet and lifestyle come together for real, sustainable change.

📞 Ready to make your kitchen feel like home and your body feel amazing?
Call me today: 609-558-8614
📍 Riverton Health & Fitness Center
🗓️ By appointment only

—Theresa Higgins
Licensed Nutrition Specialist | Health Coach | CPT | Cooking Instructor




✨ Where Diet & Exercise Come Together for the Perfect Weight Loss ✨At Living Healthier By Design, it’s not just about te...
03/18/2026

✨ Where Diet & Exercise Come Together for the Perfect Weight Loss ✨

At Living Healthier By Design, it’s not just about telling you what to do—it’s about showing you how to live it every day.

I work side-by-side with my clients to make healthy living simple, realistic, and sustainable:

🛒 Shopping together – Learn how to choose the right foods for YOUR goals
👩‍🍳 Cooking together – Turn simple ingredients into nourishing, delicious meals
📦 Portion control & meal prep – Understand how much your body truly needs
❄️ Freezing your food properly – Save time, reduce waste, and always have healthy options ready

No matter your needs, we customize your plan to fit YOU:
✔️ Gluten-free
✔️ Dairy-free
✔️ Soy-free
✔️ Oil-free
✔️ Low-fat
✔️ Low-sodium
✔️ High-protein
✔️ Low-carb

There is no one-size-fits-all approach—this is personalized nutrition and fitness coaching designed for your life.

💚 This is where accountability meets education
💚 This is where confidence replaces confusion
💚 This is where real, lasting change begins

📍 Living Healthier By Design
Theresa Higgins
Licensed Nutrition Specialist | Health Coach Practitioner | Certified Personal Trainer | Cooking Instructor

📞 609-558-8614
📅 By appointment only
🌐 LivingHealthierByDesign.com

✨ Where Diet and Exercise Come Together for the Perfect Weight Loss ✨Weight loss isn’t just about working out… and it is...
03/16/2026

✨ Where Diet and Exercise Come Together for the Perfect Weight Loss ✨

Weight loss isn’t just about working out… and it isn’t just about what you eat. The real transformation happens when nutrition, movement, and lifestyle come together.

That’s exactly what I help people do through Living Healthier By Design.

As a Licensed Nutrition Specialist, Health Coach Practitioner, Certified Personal Trainer, and Cooking Instructor, I help you connect the dots between:

🥗 Smart nutrition
🏋️ Effective workouts
🛒 Grocery shopping strategies
🍳 Simple cooking skills
⚖️ Sustainable weight loss

Because real health isn’t about quick fixes — it’s about building a system that works for your life.

If you’re ready to finally put the pieces together and create a healthier version of yourself, I’d love to help.

📞 609-558-8614
📍 By appointment only
🌐 LivingHealthierByDesign.com

03/16/2026

Thank you so much, Roger, for your kind words and testimony. It truly means a lot to me to hear that the work we’re doing together is making a difference in your life.

At Living Healthier By Design, my goal has always been to help people build a healthier lifestyle in ways that are practical and sustainable. That means working together on the everyday things that matter most.

Yes, I help with cooking so you can learn how to prepare simple, nutritious meals.
Yes, I help with grocery shopping so you know what to buy and how to build balanced meals.
And yes, I help with tweaking workouts so your exercise routine actually works for your body and your goals.

Health is not one-size-fits-all. It’s about building the right habits that fit your life.

As a Personal Trainer, Licensed Nutrition Specialist, and Health Coach Practitioner, I combine fitness, nutrition, and real-life strategies to help people feel stronger, healthier, and more confident in their daily lives.

📍 Living Healthier By Design
Riverton Health & Fitness Center
601 Main Street
Riverton, NJ 08077

📞 609-558-8614

If you’re ready to take control of your health, I’d love to help guide you.
— Theresa Higgins

Sunday afternoon reminder…Take a moment today and ask yourself one simple question:Did I do something this week that mov...
03/15/2026

Sunday afternoon reminder…

Take a moment today and ask yourself one simple question:

Did I do something this week that moved my health forward?

It doesn’t have to be perfect.
It doesn’t have to be extreme.

Maybe you:
• Took a walk instead of sitting
• Cooked one meal instead of ordering out
• Drank more water
• Went to the gym even when you didn’t feel like it
• Said no to something that doesn’t serve your health

Progress isn’t built in giant leaps.
It’s built in small, consistent decisions.

And those small decisions eventually turn into the life you want.

So as this Sunday afternoon winds down, take a breath… appreciate what you did well this week… and start thinking about one thing you can do even better next week.

Your future self will thank you for it.

— Theresa Higgins
Licensed Nutrition Specialist | Health Coach | Certified Personal Trainer
Living Healthier By Design

Let me be honest about something…I’m a Licensed Nutrition Specialist and a Certified Personal Trainer.And menopause has ...
03/10/2026

Let me be honest about something…

I’m a Licensed Nutrition Specialist and a Certified Personal Trainer.

And menopause has still knocked me on my butt some days.

One day I wake up feeling strong, lean, and confident.

The next day I look in the mirror and think…
Where did this belly come from?
Why do I suddenly look puffy, bloated, and 10 years older overnight?

Some days it honestly feels like I look pregnant from water retention.

Then the next day… it’s gone.

If you’re going through this, let me tell you something important:

You are not crazy.

Menopause changes the hormonal rhythm of the body.
Estrogen and progesterone fluctuate, and when that happens it can affect:

• water retention
• belly bloating
• facial puffiness
• inflammation
• sleep
• mood
• energy
• body composition

And believe it or not, that puffiness can show up anywhere on your body.

It might be:
• your stomach
• your face
• your hips
• your butt
• your thighs

Sometimes it can even make your skin look like sudden cellulite.

But many times it’s not fat at all.

It’s simply inflammation and water retention caused by hormonal shifts.

Which means one day you feel amazing… and the next day you feel like your body betrayed you.

Even as someone who studies nutrition and trains people for a living, I’ve had moments where I thought:

What the heck is happening to my body?

But here’s the good news.

Because I’m walking through it myself, I’m learning exactly what helps stabilize it.

I’m learning how to support the body through:

• balanced protein and blood sugar
• strength training
• proper hydration and minerals
• lowering inflammation
• managing stress hormones
• consistent daily habits

And the biggest lesson of all?

Stop judging your body day-to-day.

Many of the changes women see during menopause are water and hormones… not fat.

This phase of life isn’t about fighting your body.

It’s about learning how to work with it.

And if you’re feeling confused, frustrated, or like your body suddenly changed overnight…

Just know you’re not alone.

I’m walking this journey too — and everything I learn along the way is exactly what I bring to the women I work with through Living Healthier By Design.

Because sometimes the best coach…

Is the one walking the path right beside you.

— Theresa Higgins
609-558-8614
Licensed Nutrition Specialist
Certified Personal Trainer
Living Healthier By Design

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

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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.