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Recent Posts

Nighttime Snacking: Understanding the Habit and How to Tame It
Are GLP-1 Weight Loss Medications the Magic Treatment We’ve All Hoped For?
How Low-Calorie Diets Will Sabotage Your Weight Loss
Get Your Metabolism Moving
How to Navigate Weddings

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Coaches Gwen and Sheena
Helping women get lean, strong, and healthy—without the diet drama 🤩
Lose weight, not your joy ✨

Perimenopause and Menopause are more than changing

Perimenopause and Menopause are more than changing hormones and hot flashes!

I remember when I would see my OB/GYN when I was around 50 years old. She would draw my 🧪 LH, FSH, Estradiol, Progesterone, and Testosterone and say, you’re on your way to menopause based on your lab results. I already knew that, but I wasn’t educated enough then to ask her any questions about the transition.

I didn’t know how to prepare myself, emotionally or physically.

It was all a guessing game.

I deserved better. All patients deserve more.

As perimenopause and menopause health and nutrition coaches, we help clients navigate their hormones, their nutrition, their gut, thyroid, and metabolic health and explain how changing hormones play a role in all of it.

Here are some things I reviewed with my new client today:

✅She asked should she be taking creatine?
✅How many days a week should she be strength training?
✅How can she reduce her risk of Osteopenia and Osteoporosis?
✅What dose of Vitamin D should she take because her value was 20. (Optimal is 60-80 for functional medicine ranges)
✅How often should she get a DEXA scan
✅Should she ask her provider for testosterone replacement therapy?
✅How much protein does she need?
✅How often should she get snap smear? (I referred her back to her provider for that question)
✅Should she still be taking her Zinc and B Vitamins?
✅What can she do about urination frequency?
✅ What should her target body fat % and body weight be for optimal health?

Changing hormones affect health, quality of life, and body composition.

We’re here to guide you through all of it.

You deserve to feel your best, at every age.

Coach Sheena and I are here to help you with nutrition, strength training, lifestyle, and your overall health as you navigate your hormone changes.

#healthcoach #perimenopausehealth #menopause

Travel throws off everyone’s routine. Whether i

Travel throws off everyone’s routine.

Whether it’s pleasure or business, it happens.

You don’t lack discipline, you think everything should look the same as when you’re home.

Accept that it can’t be the same.

Plan ahead, do your best, and know that it’s temporary.

One of our clients just traveled for work and this is how he stacked some wins:

✅ Purchased a fruit and cheese box instead of getting a sandwich with chips
✅ Chose to eat dinner at a steakhouse with a salad bar instead of eating at Dave & Busters
✅ Ate Chipotle that was served for lunch (not his choice), but didn’t eat the chips and went very light on the sour cream and cheese
✅ He had a slice of cheesecake at one meal, but he didn’t punish himself for it

This is self-care
This is progress
This is sustainable

On your next trip try:

🤩 Pack a “plane/hotel” back up meal
🤩 Practice moderation after a balanced meal. Eat a few bites of a dessert, slowly, and in a stress free state
🤩 Cut back on alcohol instead of drinking more than when you’re home
🤩 Go to a grocery store as your first stop and stock your hotel or AirBnB
🤩 Find a gym and workout. Find it before you leave and pay in advance to increase your chance of following through

The holidays are coming, so start practicing now.

Tell us your travel hack for health. 👇🏼👇🏼👇🏼

The Best Snacks from Amazon You’re in a hurry,

The Best Snacks from Amazon

You’re in a hurry,
Life is busy,
You skipped a meal,
You’re on a plane,
You’re stuck in traffic,
You forgot to go grocery shopping,
You “had to” eat what was served, etc…

If you’ve made any of these statements, ever, you need to order some of these non-perishable snacks!

Which one are you going to try?

#noexcuses #planahead #healthysnacks
#healthcoach #health #amazonfinds

Before you toss your protein powder in the garbage

Before you toss your protein powder in the garbage…read this.

Let’s separate clickbait from the real facts.

Last week, Consumer Reports released their findings about lead in protein powders. One article doesn’t paint the whole picture.

When it comes to protein powder nuance and context matter, like most health, nutrition, and fitness advice.

You don’t need to fear ingesting protein powder supplements, you need to understand the facts.

It’s not about avoiding it, it’s about choosing smarter.

What protein powder do you feel confident using? Tell us below. ⬇️

#healthcoach #protein #proteinpowder #thirdpartytesting #safety #efficacy #purity
#gobeyonddieting #healthylifestyle #nuancematters #contextmatters

The same mindset that grows a business is what can

The same mindset that grows a business is what can work for you!

Last week I attended a conference with other coaches from @metabolismschool. As I was listening to the panel of expert speakers, I thought to myself these are the same lessons our clients could use to help them on their respective health and weight loss journeys.

51 weeks out of the year we are learning about science, health, nutrition, and fitness to be better coaches.

Last week, it was about us becoming better coaches for our clients. How can we guide our clients to be better by creating an unshakeable foundation, consistently showing up, and never giving up.

Thanks to all of the coaches/small business owners who showed up in the biggest ways to coach us! Now, it’s time to apply the lessons every day.

1. Choose hard, but choose the right hard to make things easier later
2. Be present and have boundaries for your time
3. Do it tired
4. Never compromise
5. Create core values and a mission statement
6. Stick with things long enough to give them a fair but, but pivot when it’s time
7. Lose your ego…forget your emotions
8. Taking messy action is better than trying to think your way to making change
9. Audit your time and automate, delegate, or eliminate when possible
10. Somehow, make it fun
11. What is the cost of inaction vs taking action

@joellesamantha @dr.joezundell @drseanpastuch @codymcbroom @faithandfit @mikestella_atc

And the biggest thanks to @sammillerscience for leading the way with his leadership, infinite wisdom about science, health, nutrition, and fitness with a sprinkle of puppy spam and humor.

Shout out to @mrsiedenburg , one of the smartest people I know, for always showing up with enthusiasm to teach us and answering ALL of our questions.

Tell us which lesson resonates with you the most 👇🏼👇🏼👇🏼

#healthcoach #metabolismschool #metabolismschoollive #fnms #functionalnutritionmetabolismschool #levelup #takemebacktoraleigh

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