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Nutrition with Tricia

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Wallingford, PA
Nutrition with Tricia

Hi! I'm a mom of 2, CrossFitter for 13 years, CF-L1 coach for 3 years, and now nutrition coach through Three Pillars Method™.

Let's work together to get to your weight, health, and fitness goals!

02/26/2026

🎩Fancy mid-morning snack! Treating myself to an upscale appetizer in my own kitchen. 🥒 Cucumber slices with goat cheese and a dot of chili crunch. 🌶️

Real food tastes good!

06/10/2025

Pro tip: Heat up these chicken strips before adding to your lunch to level up your meal! Cold is good, warmed up is great! Thanks for the idea!!

Today’s lunch: Everything bagel salad, with just 15g of the bagel chips and 30g dressing, and a pouch of Fresh Additions chicken bites.

05/30/2025

Hey friends! Remember back in January when I shared the InBody scan, demonstrating that the scale doesn’t show the whole picture? Look at that graph- for a couple years, the scale remained the same, but muscle mass was decreasing and body fat was increasing. No bueno. But suddenly… it looks different!

So… what’s changed? Still not the scale! It says 134.x, fairly consistently. But muscle mass is definitely up, while body fat % is down!! That’s what we’re looking for- we want to maximize muscle mass (for a multitude of reasons), while keeping our body fat in a healthy range.

How do you do that? In this case, recommitting to reaching a protein goal every day, getting a plentiful dose of fruits and veggies, and continuing to lift heavy weights in the gym.

Results don’t happen over night. Imagine what’s possible for you, when you remain consistent!

05/21/2025

Are you constantly looking for the motivation to get started or keep going? The secret is… there isn’t one. Motivation is perpetuated by action- so just start! You know what’s motivating? Knowing you did it, that you CAN do it, and you can keep doing it. Get your streak started!!

Are you finding the overall process overwhelming? It can be, if you set your sights too far in the future. Start with small actionable processes that you can do today- like a check list that you can cross off.
Did you have some fruits/veggies and protein at breakfast? ✅
Did you repeat this pattern throughout the day? ✅
Can you do it two days in a row?✅
Can you continue these habits for a week? Month? Year? ✅

Once you start seeing these goals being met, the motivation shows up to keep going. You don’t need a lightning bolt moment. You just have to start.

05/04/2025

Just discovered my new favorite ! Their “celery salad with apple cider vinaigrette” is packed with veggies and flavor!

Celery, of course, with kale, carrots, red cabbage, chick peas, quinoa, dried cranberries, almonds and a bit of red onion. It comes with two dressing packets, and it only needs one- save the other for your own version!

I love finding foods that make reaching my goals easier. What are some of your favorites?

04/27/2025

💥You ever have those days that are just great, and it’s because of people and unexpected conversations? Friends, I’ve had a streak of these days, and my “bucket” is full! 😎

Connection and conversation are huge parts of our wellness journeys. We need other people to share our joys and frustrations, to provide and receive inspiration, and just be present for each other. Whether or not they are a part of your tribe, these people are valuable. Humans are wonderful!

Need to connect with someone about your wellness journey? Let’s talk!

Credit for growing and sharing the amazing (and delicious) asparagus goes to my awesome neighbor. 🤩

04/25/2025

Friday night is pizza night! And when you’re in control of how it’s made, it can be a perfect fit for your goals. I love making it from scratch, and here’s why…

🍕1. Kneading the dough is therapeutic. It’s soft, squishy, and can handle a few punches. You can follow a recipe exactly, or make it your own by adding different types of flour or seasonings.

🍕2. It’s a great opportunity to clean out the fridge! Vegetables have peaked? Chop them up and put them on there. Left over taco meat? It’s fair game. No pizza sauce but have some salad dressing instead? Do it!! Lots of things fit on a pizza- get creative!

🍕3. I’m in control. My favorite kind of pizza is a thin crust, “white” pizza, loaded with veggies. It doesn’t need cheese. It’s tasty and filling, without all the extras that pile on unnecessary calories. Meeting my nutritional goals with zero guilt.

🍕4. Speaking of loading up on veggies- have you tried adding them to a restaurant pizza? $2.50 for a measly sprinkling of one thing. Home made is cost effective! Especially when using up your leftovers. 👍

🫑🧅 Have you tried making pizza from scratch? What are your favorite toppings? 🍍🍔

04/24/2025

Nutrition by addition… making sure to add in the good things while still being able to keep the things you love.

Fruits and vegetables are an important part of your daily intake! Key word: part. You still have to eat other foods to meet your needs.

Focus on building your plate by starting with produce, then adding in a protein source, then evaluating how much room you have left for the other stuff. It will keep your intake of nutrient-dense foods high, while reducing your intake of calorically-dense foods, and you can still enjoy the things you love!

04/11/2025

Sometimes you go with a choice that’s “good enough” and not perfect. Originally, I was going to meet a friend for a walk. But we pivoted when the morning turned cold and rainy to meeting at a cozy coffee shop. Apparently, everybody else had the same idea. No tables were going to be available in the near future, so pivoted again to a small diner down the block.

I just wanted comfort food. Pancakes soaked in butter and syrup sounded amazing. But, there’s an issue with that- it doesn’t move me toward any of my nutrition goals for the day.

Ideally looking for fruits and/or veggies, and protein. But I want comfort food. A bowl of hot, steel cut oats with berries and a drizzle of honey fit the bill close enough!

A sustainable nutrition plan is about getting consistently close enough while enjoying what you eat. Perfection is not necessary.

I would love to help you find your sustainable plan. If you’re ready to feel great, let’s talk!

03/31/2025

Friends… just tried this brilliant idea for travel! Events sell “walking tacos” all the time, but here I made a walking salad!! Combined my protein and dressing into the salad bag, shake it, and voilà! Still getting my grams and protein while on the go (and saving a few dollars too)! Go team!

03/27/2025

It’s not about perfection! Making choices that are “good enough” consistently will get you the results you want faster than being inconsistently perfect.

Not sure where to start? Start with improving the quality of your diet- choose whole, unprocessed foods more often than not. Fill up on fruits and vegetables and protein before you get to the stuff that’s shelf stable and wrapped in plastic.

Want a little guidance? I’m happy to talk with you about your goals and how to reach them! Reach out through my website or just send me a message!

03/21/2025

You don’t need to eat next to nothing to lose weight, or chug protein shakes all day to gain muscle. There’s something to that idea of eating quality food in the right quantities to achieve your goals.

If you’re ready to learn why it works so well and experience the results for yourself, let’s work together! Two options available at this time: group challenge starting April 20 using the new app or a 1:1 option to work at your own speed. Let me know how I can help you achieve your goals!

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