NourishYou NW

NourishYou NW National Board Certified Health & Wellness Coach. IIN graduate. NASM certified Personal Trainer. NASM certified Nutrition Coach. Cycling Instructor.

02/17/2026

Getting vulnerable again.
Admitting regret.
But there is more to learn here than I realized.
Defend yourself against yourself.
Active compassion.
The brain believes what you say.
Choose your words wisely♥️

My husband hates cooking let alone: BAKING!  But every year he makes me a large sugar cookie😋I’m sorry to all the profes...
02/15/2026

My husband hates cooking let alone: BAKING!
But every year he makes me a large sugar cookie😋
I’m sorry to all the professional bakers but I have yet to find one that even comes close to comparing!
(I think the secret is coconut oil!)
Seriously.
So here’s to showing love even if it’s a little uncomfortable.
And especially if it means showing an added measure of kindness to ourselves.
And our bodies.
And our expectations of our bodies.
So when I hit the club Monday morning…
I might have a little sugar cookie belly with me.
It’s OK.
It was made from love♥️
And received with love❤️
Happy Valentine y’all!
❤️

02/13/2026

Listen.
Then heal.
Why is it so hard?
I get it!
I lived it.
HPA axis dysfunction.
Are you there?
Are you done with being tired?
Let’s talk.
Might be the same thing.
Might be something different.
I will listen to you.
I will refer you to the specialists and team that can help get your best self back!
You are not broken.
Your body is a REMARKABLE healing machine.
Just get back on the healing train.
I can help you.
Message me for your free session.
Interested in group coaching for less?
Comment GROUP below⬇️
I can’t wait to hear from you!

02/13/2026

READ your body’s signals.
Is it screaming at you?
Are you listening?
I know it’s hard to get off the hamster wheel of life and obligations and expectations.
Do it now, a bit at a time, or you will be forced into giving up a lot more down the road.
What do you want tomorrow to look like?
Stat planning today.
It’s not much different than a financial investment.. a little bit today will grow a more profitable tomorrow.
Not sure where to start?
Come see me for your free intro session🪷

Feel like you’re on the Crazy Train with your hormones?Here are a few lifestyle shifts that CAN make a difference for yo...
02/13/2026

Feel like you’re on the Crazy Train with your hormones?
Here are a few lifestyle shifts that CAN make a difference for you.
Need a deeper dive?
Schedule your free session with me today🪷
I will have the uncomfortable conversation with you.
Truly, this can be the best days of our lives!

02/13/2026

What’s your fave snack?
Here’s one that checks 3/4 boxes:
☑️Protein
☑️Fiber
☑️Good fats
Remember not all nuts/seeds are created equal.
And this certainly isn’t Kirkland brand trail mix with bad oils, artificial dyes and added sugars.
Always look for raw nuts/seeds with NO hydrogenated or seed oils.
The best part about homemade is you get to pick your favorites to include.
And it’s easy-peasy!!
I promise!
Comment TRAILMIX below for my guide on why we love it, what it does for us and great options to include.

YOU are the main topic of discussion:Your story.Your dreams.Your limiting beliefs.Your wellness vision.Coaching with me ...
02/12/2026

YOU are the main topic of discussion:
Your story.
Your dreams.
Your limiting beliefs.
Your wellness vision.
Coaching with me is like enrolling in a nutrition class but YOU are the only student and the curriculum is entirely based on YOUR goals and needs.
Sooo show yourself some love this Valentine’s Day♥️❤️🩷
Schedule your free session with me. What are you waiting for?
❤️

02/12/2026

Carve out a waist again by working these 2 broad muscles located on the sides of the abdomen:
External & Internal Obliques.
WHY? Because they …
➡️Are crucial for core stability
➡️Allow us to bend, twist, flex & rotate the torso
➡️Work in conjunction with other abdominal muscles.
So let’s get them strong again💪
Try this burner: 11’s
11 moves x 11 reps
1. Spidey plank
2. OH weight tilt
3. Plie cross punch
4 Oblique crunch
5. Slow Russian twist
6. Heal taps
7. Hip dips
8. Supine torso twist
9. Side lying oblique crunch
10. Weighted plie tilt
11. Ropes
Happy Workout Wednesday

Recommended Reads: Feeding You Lies is a bestseller that exposes deceptive practices in the food industry, highlighting ...
02/12/2026

Recommended Reads: Feeding You Lies is a bestseller that exposes deceptive practices in the food industry, highlighting how manipulated research and misleading labels hide unhealthy ingredients. - (AI Summary)

I know what’s it like to start over.I know what it’s like to be at ground zero.26 years ago my legs were so weak I could...
02/11/2026

I know what’s it like to start over.
I know what it’s like to be at ground zero.
26 years ago my legs were so weak I couldn’t get myself off the floor.
I vowed to myself I would never let that happen again.
I had to start somewhere.
If you’re not sure where to begin: keep it simple.
Just 3 exercises and your WHOLE body is covered.
Squats.
Push ups.
Crunches.
Check out my Workout Wednesday video from 2 weeks ago about the modifications and progressions.
Everyone, no matter where you are, can start somewhere and get stronger.
Don’t believe me?
Come see me🪷.
Your 1st sessions is free!

02/11/2026

Forever our family has done Pizza Fridays🍕
With 5 kids, by the time Friday came around I was too tired to cook.
We don’t do pizza every Friday now but when we do, we get really picky.
I can’t find one clean pizza place in Silverton so we have started making our own.
(if you’ve been doing this for years, don’t judge!😆)
Bread Stop makes homemade pizza even easier…
sells Bread Stop pizza dough in the refrigerator section at the back of the store.
It is made with whole grains and olive oil.
Next, look for your best toppings:
Clean organic pizza sauce
Fresh grated mozzarella
Canadian bacon, pepperoni, salami, without nitrates and nitrates
Chopped spinach
Organic olives (no dyes & preservatives)
Onions
Pineapple
Top with a little more cheese😋
Bake 400 for 15-20 minutes.
Serve with a green salad or sliced veggies.
We fight over the leftovers.
I believe we can still have our family favorites, but just upgrade the quality of ingredients!
Other options: try a cottage cheese crust or cauliflower crust.
Just because it says gluten-free doesn’t mean it’s healthier. Check the ingredients first.
Pizza Dough:
1 1/2 C warm water
2 1/4 t active dry yeast
2t raw sugar or honey
3 1/2 C organic flour
2 t Celtic sea salt
1/4 C olive oil
Activate the yeast in the water and sugar for 10 minutes until it becomes foamy.
With a dough hook at the flour and knead until well mixed.
Turn it out onto a surface and knead for another 5 to 10 minutes or turn up the speed in your mixer for 7-8 min.
Let rise for one hour.
Roll out and put on pizza pan with olive oil.
Top with sauce first, all the way to the edges. Then fresh graded mozzarella, spread all the way to the edges. Load with your favorite toppings and finish with a light sprinkle of cheese on top. Bake at 400 for 15-20 minutes.
For reheating, put it in your air fryer.
Happy Tasty Tuesday

Address

Water Street
Silverton, OR
97381

Opening Hours

Tuesday 11am - 4pm
Wednesday 11am - 4pm

Telephone

+19712419979

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