RISE Lifestyle & Strength Coaching

RISE Lifestyle & Strength Coaching Our mission is to help you develop the skills & habits you need to lead a healthy and sustainable life for your future self.

If your health habits have felt scattered or hard to stick with lately, you’re not alone.I’m hosting a free Lunch & Lear...
01/26/2026

If your health habits have felt scattered or hard to stick with lately, you’re not alone.

I’m hosting a free Lunch & Learn designed for busy people who want to simplify their approach to nutrition — without extremes and without starting over.

In just 30 minutes, we’ll walk through:
• three simple steps to reset your health
• why doing less often works better
• how to choose one clear focus that fits real life

📅 Wednesday, February 11
⏰ 12:15–12:45pm CST

Grab lunch, show up as you are, and leave with clarity.

👉 Register here: https://calendly.com/karen-herring-riselifestrength/lunch-n-learn

As this reset wraps up, this week didn’t look especially clean on the dashboard.Some habits held steady. Others slipped....
01/26/2026

As this reset wraps up, this week didn’t look especially clean on the dashboard.

Some habits held steady. Others slipped. A few didn’t happen at all. And still — the foundations mattered more than the boxes.

When I zoom out, overall consistency landed around 75%. Not the original 80% target — but still far from zero.

Sometimes progress looks like coming back to the basics, choosing one next right action, and letting that be enough for now.

𝗪𝗵𝗶𝘁𝗲 𝗕𝗲𝗮𝗻 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 𝗖𝗵𝗶𝗹𝗶⭐️⭐️⭐️⭐️⭐️𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬~1 whole Onion chopped~2-3 cloves garlic, minced~1 14.5 oz can reduced-sodi...
01/18/2026

𝗪𝗵𝗶𝘁𝗲 𝗕𝗲𝗮𝗻 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 𝗖𝗵𝗶𝗹𝗶
⭐️⭐️⭐️⭐️⭐️

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
~1 whole Onion chopped
~2-3 cloves garlic, minced
~1 14.5 oz can reduced-sodium chicken broth
~1 jar salsa verde
~1 14.5 oz can reduced-sodium diced tomatoes
~1 4.5 oz can diced green chilies
~1.5 tsp chili powder
~1/2 tsp dried oregano
~1 tsp ground cumin
~1/2 tsp salt
~2 15 oz can corn kernels, drained and rinsed
~2 15 oz can white beans, cannellini, drain and rinse
~4 large (approx 2-2.5 pounds) organic chicken breasts

𝗠𝗮𝗸𝗶𝗻𝗴 𝘁𝗵𝗲 𝗥𝗼𝘂𝘅
~3 tbsp butter
~3 tbsp almond flour
~1/2 cup reduced-fat milk
~4 oz Heavy whipping cream
~1 tsp chicken bouillon
~1 tsp black pepper
~7 oz plain Greek yogurt 1 small container

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Place the 4 raw chicken breasts in the bottom of the crockpot, cover with all of the spices on top, then throw in the rest of the ingredients before the cream base roux.
2. Cook on low 6-8 hours. One hour before serving, melt the butter in a saucepan over medium heat, slowly whisk in the flour, and allow it to bubble and brown a little. Approx 3-5 minutes. Next, whisk in milk, cream, chicken bullion, yogurt, and black pepper. Simmer another 4-5 minutes.
3. Pour roux mixture into crockpot. Shred the chicken with two forks and allow the sauce to thicken while cooking on low for another hour. It may be easier to remove the chicken and shred it over a pan or plate and then place it back in the crockpot.
4. Additional toppings not listed could be: cilantro, cheese, hot sauce, or tortilla strips! (Nutrition facts not included for toppings)
5. Enjoy our favorite winter chicken chili recipe! Servings are based on 350 grams each!

Just like that, it’s already Week 3.The past couple of weeks have been a good reminder that progress doesn’t require int...
01/15/2026

Just like that, it’s already Week 3.

The past couple of weeks have been a good reminder that progress doesn’t require intensity — it requires consistency that survives real life.

Even during a lighter recovery week, it was still manageable to hit about 80%:

solid sleep

a simple morning mindset

balanced meals

Those foundations matter more than we give them credit for.

What’s stood out most isn’t the scale change — it’s the reminder that when stress comes down, sleep becomes non-negotiable, and habits are simple enough to repeat, the body responds.

Sometimes the “secret sauce” isn’t doing more — it’s having a little accountability and not doing it alone.

Protein ✅ Carbs ✅ Fat ✅Snack balanced, 𝙨𝙩𝙖𝙮 𝙚𝙣𝙚𝙧𝙜𝙞𝙯𝙚𝙙, crush cravings! 💪🍗🥑🍓🥜Try these 3 quick & easy high-protein balanc...
01/11/2026

Protein ✅ Carbs ✅ Fat ✅

Snack balanced, 𝙨𝙩𝙖𝙮 𝙚𝙣𝙚𝙧𝙜𝙞𝙯𝙚𝙙, crush cravings! 💪🍗🥑🍓🥜

Try these 3 quick & easy high-protein balanced snacks.

Consistency doesn’t mean all or nothing.One of the biggest reasons people struggle to stick with exercise isn’t motivati...
01/11/2026

Consistency doesn’t mean all or nothing.

One of the biggest reasons people struggle to stick with exercise isn’t motivation — it’s the belief that if they can’t do it “right,” it’s not worth doing at all.

Here’s a reframe that changes everything:

Your habits aren’t an on/off switch. They’re a dial.

When life is smooth, you can turn the dial up.
When life gets busy, stressful, or your body needs recovery, you turn it down.

Not off.
Just down.

That might look like:

a walk instead of a workout

mobility instead of intensity

fewer sessions, done consistently

This is how habits become sustainable — over years, not weeks.

💬 When life gets hectic, what does “turning the dial down” look like for you?

Recovery doesn’t always look linear.After a solid start earlier this week, my body made it very clear that pushing again...
01/10/2026

Recovery doesn’t always look linear.

After a solid start earlier this week, my body made it very clear that pushing again wasn’t the move. A few quieter days, extra sleep, and letting recovery lead the way were what actually helped.

Even with the setback, I was still able to hit about 80% of what I’m aiming for right now.

That’s the part worth paying attention to.

Progress doesn’t disappear when you slow down.
Sometimes slowing down is the work.

Being sick has a way of clarifying things.Over the past few days, I was reminded that consistency doesn’t mean doing eve...
01/06/2026

Being sick has a way of clarifying things.

Over the past few days, I was reminded that consistency doesn’t mean doing everything — it means doing enough to support yourself while life is happening.

Even while down with the flu, I was able to hit about 80% of what I set out to do:

sleep

a simple morning mindset

a balanced breakfast

daily education

No long workouts. No pushing. Just supporting recovery.

What stood out most wasn’t what I couldn’t do — it was realizing I had a better foundation than I’d been giving myself credit for.

Progress doesn’t disappear when you slow down.
Sometimes it shows up as resilience.

Transform your mind → 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵. 💡💪Feeling off?😴 Sleep.🏃‍♀️ Move.🥗 Eat real food.🌟 Stay positive.💨 Breathe.S...
01/04/2026

Transform your mind → 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵. 💡💪

Feeling off?
😴 Sleep.
🏃‍♀️ Move.
🥗 Eat real food.
🌟 Stay positive.
💨 Breathe.

Small steps. Big impact. ✨

A 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿 𝗻𝗲𝘄 𝘆𝗲𝗮𝗿 starts with simple, doable habits.Try these 6 habits to reset your routine and feel your best. ✨🍽️ ...
01/02/2026

A 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿 𝗻𝗲𝘄 𝘆𝗲𝗮𝗿 starts with simple, doable habits.

Try these 6 habits to reset your routine and feel your best. ✨

🍽️ Plan your meals — don’t wing it

😴 Set a consistent bedtime

🏋️‍♀️ Strength train 2–3x per week

🌞Take breaks outside

📵 Limit screens before bed

🤝 Find an accountability partner

Breathe in.Hold.Breathe out slowly.Simple doesn’t mean easy — but it does mean available.When things feel busy or overwh...
01/02/2026

Breathe in.
Hold.
Breathe out slowly.

Simple doesn’t mean easy — but it does mean available.

When things feel busy or overwhelming, small actions can help bring your nervous system back online. Sometimes it’s not about doing something new. It’s about returning to what already works.

This morning, I caught myself overthinking a mindset habit — trying to come up with something new to be grateful for, instead of letting repetition do its job.

It was a good reminder:
You don’t need novelty to build a habit.
You need practice.

Repetition is often the point.

𝑭𝒆𝒆𝒍𝒊𝒏𝒈 𝑺𝒕𝒖𝒄𝒌? ♻️ 𝑹𝒆𝒗𝒂𝒎𝒑 𝒀𝒐𝒖𝒓 𝑹𝒐𝒖𝒕𝒊𝒏𝒆! ➡️We all have habits, some good, some not-so-good. But what if you could swap tho...
06/26/2024

𝑭𝒆𝒆𝒍𝒊𝒏𝒈 𝑺𝒕𝒖𝒄𝒌? ♻️ 𝑹𝒆𝒗𝒂𝒎𝒑 𝒀𝒐𝒖𝒓 𝑹𝒐𝒖𝒕𝒊𝒏𝒆! ➡️
We all have habits, some good, some not-so-good. But what if you could swap those "ugh" habits for "ah" ones? ✨
🔐Here's the key: start SMALL!
Instead of feeling overwhelmed by a total overhaul, pick one bad habit (like hitting snooze ⏰) and replace it with a tiny good one (like a glass of water ).
What is the one habit you want to swap out??? 👇🏼

Address

The Colony, TX
75056

Website

http://blog.riselifestrength.com/

Alerts

Be the first to know and let us send you an email when RISE Lifestyle & Strength Coaching posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to RISE Lifestyle & Strength Coaching:

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram