Authentic Wellness

03/06/2026

Sure, smoothies are delicious… but they’re not always a balanced meal.

If you rely on them too much, you might miss out on protein, fiber, and healthy fats your body needs to feel full, balance hormones, and keep energy steady.

I help women create simple, balanced meal strategies that fit real life—not just Instagram-worthy bowls. 💛

Curious about what a truly balanced meal looks like? Let’s talk about how to make your nutrition both satisfying and sustainable!

Schedule your strategy session today

03/06/2026

✨ Six Powerful Conversations. One Transformative Weekend
Every attendee will spend 30 minutes in a small group with EACH of our six presenters. Real conversations. Real education. Real tools you can use immediately.

Here’s what you’ll experience:
▪️ Hormone transitions decoded with Dr. Paula Carlton
▪️ Pelvic floor education + hands-on confidence work with Jordan Weyker, PT
▪️ Walking mechanics + back strength with Bryana Kudek
▪️ Emotional integration for overwhelmed high-capacity women with Life Coach, Jeri Mallow
• Reclaiming feminine cycle wisdom with Lisa Tieglman-Koepp, LPC
• Hormone-supportive cocoa rituals + blood sugar balancing trail mix creation with Integrative Health Coach, INHC Missy Propper

This isn’t a sit-and-listen conference.
It’s interactive.
It’s intentional.
It’s empowering.

Join us at the Rise Up Women’s Empowerment Summit.
https://lnkd.in/g7yBjN2g

03/03/2026

The Rise Up Women’s Empowerment Summit is an interactive, small-group experience for women navigating life’s seasonal transitions — from new motherhood, through perimenopause and menopause, and beyond.

It bridges physical health, emotional wellness, and embodied wisdom, giving women the tools to move through each season of life with clarity, confidence, and energy.

Across two days, every attendee engages directly with six expert presenters — learning practical strategies, participating in hands-on experiences, and having meaningful conversations they can carry into their daily lives.

This isn’t surface-level inspiration.
It’s grounded education, real connection, and actionable empowerment.

Registration link: https://square.link/u/U8uDXfKb

02/28/2026

If your lunches have been giving “corporate cafeteria energy,” this is your sign to add some spice back into your life.

Cold + spicy shrimp and chickpea pasta is my meal prep move next week, and she has personality!

• Protein-packed
• Fiber-loaded
• Crunchy, zesty, fresh
• Done in minutes
• And actually exciting to eat

The Cajun seasoning + lemon situation? Wakes everything up. Including you!

This is the kind of lunch that keeps you full, keeps your blood sugar steady, and keeps you from wandering into the pantry at 3pm looking for something sweet.

🔸 We’re not doing boring.
🔸 We’re doing bold.

Cold Spicy Shrimp & Chickpea Salad 🍤
Serves: Four

Ingredients:
2 tbsp Extra Virgin Olive Oil
1 Lemon (medium, juiced)
1 tbsp Cajun Seasoning
1/3 cup Cilantro (chopped)
Sea Salt & Black Pepper (to taste)
1 lb Shrimp, Cooked (cooled)
1 1/3 cups Chickpeas (cooked)
1 Cucumber (medium, chopped)
6 ozs Mini Peppers (seeds removed, chopped)
1/4 cup Red Onion (medium, finely diced)

In a large bowl, whisk together the oil, lemon juice, Cajun seasoning, cilantro, salt, and pepper. Add the remaining ingredients and toss to combine. Divide evenly between bowls or plates and enjoy!

Calories: 292 protein 33g | carbs 22g | fat 9 | fiber 5g

02/28/2026

How to stay on track on the weekend with food and a healthy lifestyle. Friday is when progress gets decided 😘

02/24/2026

Healthy doesn’t have to mean complicated 😋

Turkey & Cheese Stuffed Pepper
serves: 4

Ingredients:
1/2 cup Cream Cheese, Regular
1 tsp Dijon Mustard
4 Red Bell Pepper (medium, sliced in half, seeds removed)
2 Avocado (medium)
2 tsps Everything Bagel Seasoning
6 ozs Sliced Turkey Breast
6 ozs Provolone Cheese (sliced)
1/2 head Iceberg Lettuce

Mix the cream cheese and the mustard together. Spread the mixture onto one-half of each bell pepper.
Mash the avocado and stir in the everything bagel seasoning. Spread on the other half.
Layer the turkey, cheese, and lettuce on top of the avocado mixture.
Place two halves together to create a sandwich and enjoy!

02/20/2026

Not extreme.
Not restrictive.
Not overwhelming.

This is what sustainable health actually looks like. Im here when you’re ready 🙌

02/20/2026

Bryana is a Licensed Athletic Trainer with over 11 years of experience, a Performance Enhancement Specialist, and a Pregnancy & Postpartum Exercise Specialist. She took a bold leap and opened her own clinic in 2021—just 12 weeks postpartum with her first baby. Talk about grit in action.✨

Bryana is also one of the six incredible practitioners joining us for the Rise Up Women’s Empowerment Summit happening April 18–19.

During the summit, Bryana will be leading:
▪️a mobility session focused on back pain and
▪️hosting a healthy walking workshop—practical, empowering tools you can immediately apply to your daily life.

Register for the Summit here: https://square.link/u/U8uDXfKb

This episode was originally recorded in March of 2024, and its message feels just as relevant—maybe even more so—today. So take a breath, settle in, and let’s dive into this conversation with Bryana. Listen here: https://www.buzzsprout.com/2200449/episodes/18720122

Today I’m joined by Bryana Kudek, founder of Gaining Grit Health and Healing.Bryana is a Licensed Athletic Trainer with over 11 years of experience, a Performance Enhancement Specialist, and a Pregnancy & Postpartum Exercise Specialist. After ...

02/18/2026

It just keeps getting better! Not only great discussion, but you can actively get involved! Yoga will be FREE Sunday morning to the first 18 that sign up! This slow flow will be led by our favorite Fela Holtzman from Blue Luna Yoga & Wellness 🧘‍♀️ Please join us! Sign up in the link. If you also want in on yoga, message any one of us so we can mark you down 🥰

I’m so proud to introduce the Rise Up! Team—a group of passionate, experienced women coming together for one powerful purpose: supporting women’s health, growth, and empowerment.

◾ A Multidisciplinary Team Dedicated to Women’s Health & Empowerment
◾ Trusted Experts. Integrated Care. Powerful Results.
◾ Where Experience, Expertise & Empowerment Meet

This incredible team will be guiding, educating, and inspiring women at the Rise Up! Women’s Empowerment Summit this April 18-19, 2026. Together, we’re creating a space for real conversations, whole-woman wellness, and tools women can actually use in their everyday lives—mind, body, and soul.

If you’re ready to feel supported, informed, and empowered—and to rise into your next chapter with confidence—I’d love for you to join us.
👉 Register here: https://www.authenticwellness.net/rise-up-womens-empowerment-summit.html

Cash | Check | Venmo | Electronic registration options available

Let’s rise up—together. 💛

02/18/2026

It’s always empowering when clients begin to understand their bodies on a deeper level—here’s one client’s experience after learning about the menstrual cycle and sleep. Knowledge is POWER ❤

02/12/2026

This Valentine’s Day, sweet treats can still love you back 🤍
This Strawberry Brownie Cake is made with simple, whole-food ingredients that nourish your body while satisfying that chocolate craving.

❤Why these ingredients matter:
•Coconut flour & coconut flakes – fiber-rich, blood-sugar friendly, and naturally gluten-free
•Dates, maple syrup & ripe banana – nature’s sweetness with minerals and no refined sugar spike
•Cocoa powder – rich in antioxidants and mood-boosting compounds (hello, love hormone support 💕)
•Cashews & coconut milk– healthy fats for satiety, hormone balance, and that creamy texture
•Unsweetened applesauce– moisture + fiber without added sugar

Save this for a healthier Valentine’s sweet treat 💘serves: 6
Tag me if you make it—I’d love to see your creations!

ingredients:
1 cup Coconut Flour
1 cup Pitted Dates
1/4 cup Unsweetened Applesauce
1/2 cup Unsweetened Coconut Flakes
2 2/3 tbsps Cocoa Powder
1 Banana (ripe and mashed)
1 cup Cashews (soaked for 1 hour and drained)
2/3 cup Canned Coconut Milk
1/2 tsp Vanilla Extract
1/4 cup Maple Syrup
1 cup Strawberries (sliced)

Directions:
1. To make the crust, combine coconut flour, dates, applesauce, coconut flakes and cocoa powder in a food processor. The mixture should be moist and crumbly. Add almond milk or water if it's too dry, or more coconut flour if too wet.
2. Line a round 8" baking pan with plastic wrap and press the crust mixture into the tray. Let your crust set in the freezer while you make the cream filling.
3. To make the cream filling, blend the banana, cashews, coconut milk, vanilla extract and maple syrup in a food processor or blender. You can do a taste test at this point and adjust the sweetness to your preference by adding more maple syrup.
4. Remove the crust from the freezer. Pour in the cream filling and spread across the crust evenly.
5. Return the pan to the freezer and let it set for approximately 1.5 hours before topping with strawberry slices and serving. Cover with plastic wrap and refrigerate up to 3 days, or freeze up to 1 week in an air-tight freezer-safe container.

02/10/2026

I’m so proud to introduce the Rise Up! Team—a group of passionate, experienced women coming together for one powerful purpose: supporting women’s health, growth, and empowerment.

◾ A Multidisciplinary Team Dedicated to Women’s Health & Empowerment
◾ Trusted Experts. Integrated Care. Powerful Results.
◾ Where Experience, Expertise & Empowerment Meet

This incredible team will be guiding, educating, and inspiring women at the Rise Up! Women’s Empowerment Summit this April 18-19, 2026. Together, we’re creating a space for real conversations, whole-woman wellness, and tools women can actually use in their everyday lives—mind, body, and soul.

If you’re ready to feel supported, informed, and empowered—and to rise into your next chapter with confidence—I’d love for you to join us.
👉 Register here: https://www.authenticwellness.net/rise-up-womens-empowerment-summit.html

Cash | Check | Venmo | Electronic registration options available

Let’s rise up—together. 💛