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Early Wellness

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Roanoke, VA
Early Wellness

☀️Certified Integrative Health Coach☀️ Body Recomp 💪🏻 Root Cause Healing 🌱 Accountability 👯‍♀️

01/07/2026

New year, back to the basics!
If you’re easing your way back on track, breakfast is a great place to start and it doesn’t have to be complicated.

One of my go-to breakfast (hot or cold!) right now is overnight oats. They’re simple, nourishing, and endlessly customizable.

Base recipe:
🥛 3/4 cup of your favorite protein shake
(or sub your favorite milk + ½ scoop protein powder)
🌾 1/2 cup oats
🌱 2.5 tsp chia seeds
🍯 1 tsp monk fruit, stevia, or sweetener of choice

You can add toppings while you prep them, or do what I love to do - leave them as a blank canvas and decide each morning. Vanilla extract, a dash of cinnamon, apples or other fruit, a little brown sugar (or substitute)… whatever sounds good that day.

Eat them cold for grab-and-go mornings, or heat them up for a cozy, warm breakfast.
They’re packed with protein, carbs (hello fiber!), and healthy fats - setting the tone for steady energy all day long.

Pro tip: I like to pair mine with chicken sausage to bump the protein up!

Simple. Satisfying. Sustainable.

01/03/2026

Did you know regular sauna use has significant health benefits? Make wellness a priority—schedule a sauna session this week and feel the difference!

01/01/2026

Happy 2026! If one of your goals this year is to lose weight/work out, I want to give you some advice.

If I were just starting in the gym, this is what I’d do:

• Walk in with a plan – follow a simple, repeatable routine so you’re not guessing
• Headphones + playlist – lock in, stay focused, block out distractions
• Start light – master form first; strength comes with time
• Track your workouts – what gets tracked gets improved
• Prioritize rest days – recovery is where progress actually happens
• Fuel + hydrate well – your workouts are only as good as your recovery. Nutrition and hydration are, dare I say, JUST as important as moving your body.
• Surround yourself wisely – be around people who train with purpose and share the same mindset
• Stay consistent – boring basics, done repeatedly, discipline beats motivation every time.

Lastly - trust the process. This is not something that changes overnight. This is not EASY, but it IS worth it. #2026

12/23/2025

I took a couple days off from the gym to sit with my grief and spend time with my family. If you know me, you know it takes a lot to keep me out of the gym—but I knew this was a pause I needed to honor.

While I very much needed that time, I went back today and moving my body felt like the emotional release I needed.

Here’s your reminder: it’s okay to take a break. It’s okay to prioritize your mental and emotional health right alongside your physical health. True wellness makes space for them to coexist.

And—there’s also power in knowing when to push yourself. Getting up at 4:30 this morning (I’m an evening gym girl ALWAYS!) wasn’t easy and didn’t feel “right,” but I did it anyway. And walking out, I was so glad I showed up for myself. You’re capable of more than you think—sometimes you just have to take the first step.

12/16/2025

☀️One last Clean Simple Eats order in 2025! ☀️Message me today to special order protein, collagen, hydrate, energy, etc.

12/09/2025

✨ Big update! ✨

Starting January 2026, Early Wellness will be taking a little hiatus as I step into a new season coaching with Restoration Direct Primary Care alongside the amazing Rachel Meadows, NP and Madi Terry, NP.

This shift feels so aligned — it lets me keep pouring into others while also creating space for my family and myself.

The best part? You can still work with me! I’ll continue offering health coaching through Restoration Direct Primary Care so clients can experience even more well-rounded, collaborative care.

I’ll still be here — posting, sharing, and using this space as my health coaching journal. I’ll always be a resource for all things wellness and help you advocate for your own health with confidence.

To everyone who’s been part of Early Wellness — thank you for trusting me, learning with me, and growing alongside me. You’ve made this journey so special.
Here’s to new beginnings, continued growth, and whole-body healing. Cheers to 2026!

With love,
Kristin

11/27/2025

Happy Thanksgiving, friends! May your holiday be filled with love and gratitude for all of the beautiful things this life has to offer. 🧡

11/20/2025

Inflammation isn’t always loud — sometimes it shows up quietly:
tiredness, mood shifts, bloating, or feeling “off.”

And often, it starts with something simple:
the balance between omega-3s and omega-6 fats.

Many of us get plenty of omega-6 from everyday foods and oils…
but not enough omega-3s to bring things back into harmony.

The goal isn’t restriction —
it’s balance,
the kind that helps your body exhale.

✨ Try these gentle shifts:
• choose olive or avocado oil more often
• enjoy salmon, sardines, or trout once this week
• add chia, flax, or walnuts to a cozy breakfast
• simplify processed foods when you can

Your body isn’t asking for perfection —
just a little more kindness, a little more balance.
And you deserve to feel supported from the inside out. 🌙🌿

11/17/2025

Your body is always communicating with you — sometimes quietly, sometimes loudly — and nourishing it with omega-3s is one of the simplest ways to help it feel supported.

Omega-3s play a gentle but powerful role in keeping your body balanced.
They calm inflammation, support your brain and mood, help meals feel more satisfying, and fit easily into everyday routines.

And the best part?
You don’t need a perfect diet to enjoy their benefits.
Just a few small additions each week can make a meaningful difference.

✨ Try adding omega-3s through:
• salmon, sardines, trout, or tuna
• chia seeds, flax, or walnuts
• pasture-raised eggs
• a drizzle of olive oil on warm meals

You deserve to feel nourished — from the inside out.
Small shifts, big support. 💛

11/13/2025

Your body knows the difference between real food and lab-made food — and it shows. 🌿

Ultra-processed foods (think packaged snacks, frozen meals, fast food) often contain additives, preservatives, and refined ingredients that keep your body on alert — your immune system sees them as stressors.

That doesn’t mean you can’t ever enjoy them — it’s about finding balance and listening to your body.

✨ Try this approach:
• Build most meals from foods with five ingredients or fewer
• Swap one packaged snack for something fresh
• Cook with ingredients you can pronounce and picture growing

Less processing means less stress — inside and out.
Your body thrives when it recognizes what you feed it. 💛

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Roanoke, VA

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