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Amy Mckee Holistic Nutrition, Riverview, NB (2025)

11/15/2025

The holidays are full enough — lists, events, family, all the things.�You don’t need another plan to track or perfect.�You just need something that helps you stay consistent and energized— without giving up what you love most. 💚
That’s why we created Maintain, Don’t Gain — a simple, 4-week challenge designed to help you finish 2025 strong and step into 2026 feeling ahead, not behind.
This isn’t a diet or a detox.�It’s a real-life reset that helps you feel better, not do more.
Inside you’ll get:�✅ A private Facebook community + live coaching�✅ 4-week focus tracker�✅ 20+ high-protein holiday recipes + 15 mocktails�✅ 12 Days of Fit-Mas mini workouts, optional additional workouts if you want more�✅ Mindset tools + weekly coaching videos
Because sometimes, the best progress happens when we do less — but do it better. 🌿
👉 Early Bird pricing is on now and ends November 25th! Do don’t wait. �Challenge starts December 1st — join us and finish the year feeling strong, steady, and proud of how you showed up for you. Link is the comments below 👇

11/10/2025

💪 Exciting news — I’m bringing my coaching to a new level! With even more ways to support your goals.
I’m setting up my brand-new coaching app through Trainerize, where you’ll be able to access your workouts, track nutrition, monitor progress, and stay connected — all in one place.
You’ll have two ways to work with me:
🔥 Workout-Only Coaching – For women who want a structured, progressive strength program custom built for their goals, schedule, and fitness level.
🌿 1:1 Coaching (Workouts + Nutrition + Weekly Check-Ins) – The full experience. Custom workouts, tailored nutrition guidance, and weekly check-ins with me to review your progress, biofeedback, and adjust your plan so your body continues to respond.
This next evolution of my coaching is all about helping you listen to your body — connecting your training, nutrition, sleep, stress, digestion, and recovery so you can finally train smarter, not harder.

💥 Comment “READY” or DM me “COACHING” for more information on snagging your spots

11/05/2025

🌿 Signs Your Body Is Asking You to Slow Down
We live in a culture that celebrates pushing through — but your body is always whispering before it starts shouting. Here are some of the subtle (and not-so-subtle) signs that stress is stacking up and your body is asking you to pause:
💤 Poor sleep – trouble falling asleep, waking between 2–4 am, or never feeling rested. 🍫 Sugar or caffeine cravings – your body reaching for quick energy instead of sustainable fuel. 🥴 Bloating or digestive changes – when cortisol rises, digestion slows. 🔥 Hot flashes, headaches, or joint pain – inflammation increases under chronic stress. 💔 Low motivation or irritability – emotional fatigue is real. ⚡️ Energy crashes – that 3 pm slump or constant “tired but wired” feeling.

Why Slowing Down Matters
When you keep pushing, your nervous system stays in “fight or flight.” Over time this leads to:
* Hormone imbalances (especially cortisol and insulin)
* Increased inflammation
* Poor recovery and stubborn fat storage
* Burnout, both mental and physical
Learning to slow down isn’t laziness — it’s a strategy. When you regulate your nervous system, you support hormone balance, better sleep, and the body’s ability to actually burn fat and heal.

Try this today:
🧘‍♀️ Try a mini pause by slowing down and taking three deep belly breaths and softening into your body and anything you feel physically or emotionly 🚶‍♀️ Step outside for 5 minutes between tasks. 🕯️ Create a “screen-free wind-down” 30 minutes before bed.
Small pauses lead to powerful shifts. 💫
 If you’ve been ignoring your body’s signals and are ready to build stress-resilience from the inside out, my 1:1 coaching program helps women rebalance hormones, restore energy, and feel strong again. 📩 Send me a DM with “STRESS” to learn more.

11/03/2025

🌿 The Waitlist Is Open! 🌿
1:1 Holistic Nutrition Sessions Returning This November
I’m opening my waitlist for 1:1 holistic nutrition sessions — coming back this November!
These private sessions are designed for women who want to: ✨ Support gut health and reduce symptoms ✨ Optimize hormones ✨ Restore energy and mood ✨ Reconnect with how their body actually feels best

Each session is personalized — blending evidence-based nutrition, lifestyle strategies, and integrative support to help you feel grounded and energized again.

And starting December, I’ll be adding gut health testing to take a deeper look at what’s really happening beneath the surface. 🧬
Which is great for digestive issues that are not responding to dialling in those digestion basics, skin issues like acne, eczema, skin rashes and even brain fog, everything is connected to the gut.

If you’d like to be the first to know when booking opens, 💌 DM me “Waitlist” to save your spot.

Let’s get to the root — and rebuild your health from the inside out. 🌿

10/28/2025

Why do we want to work on and address any of the above symptoms? Not only are they uncomfortable but this inflammation can in turn damage the tight junction in your intestinal lining leading to leaky gut allowing toxins and bacteria to leak out of your digestive system into your body further causing more inflammation and for some autoimmune diseases. Something we really don't want!
Here are a few ways to lessen chronic inflammation:
⭐Identify Food sensitivities - even eating a little of a food you are sensitive to can contribute to further inflammation and leaky gut. Avoiding them will help decrease the inflammation in your body.
⭐Avoid inflammatory foods like: sugar, refined carbs, simple carbs. Choose foods that help lower inflammation like turmeric, ginger, extra virgin coconut oil and flax
⭐Implement stress relief techniques - chronic stress and anxiety contributes to inflammation in the body. Choose breath work, meditation, yoga and/or getting out in nature (bonus points for grounding with your bare feet on the ground).
What technique will you try to help your gut health? Tell me below 👇

10/28/2025

Did you know you can have a gut imbalance without even having digestive symptoms like gas, bloating, diarrhea, constipation, acid reflux?

Some other signs you have something going on in your gut include:

1. Acne - Your skin has it’s own microbiome which is influenced by the gut microbiome so if this is off or if there is inflammation present then your skin will be imbalanced as well. Can be attributed to a dairy intolerances as well.
2. Skin Rashes
3. Flaky skin
4. Fatigue/brain fog - Your gut produces neurotransmitters that support cognition. So if there is an imbalance in your gut and you aren’t digesting food properly you won’t get the nutrients your body needs to create energy as well as create the neurotransmitters.
5. Excessive sugar cravings - The microbes in your gastrointestinal tract will manipulate your signals to consume more of the food that feeds them. If there is not enough good bacteria it can’t keep candida in check. When candida is allowed to grow rampant you will have an increase of sugar cravings as this is their fuel to continue to grow.
6. Unexplained weight gain - Reduced gut bacteria diversity can contribute to weight gain. Certain gut bacteria can affect energy expenditure and how much nutrients and calories you use from your food. When there is inflammation in the gut we can also see weight gain
7. Anxiety/depression/ADHD - The gut is known as the second brain. When there is inflammation in the gut we can see mood imbalances since it directly affects the communication to brain and the brain to the gut. If certain bacteria is low this can also affect mood and it has been seen that intolerances to gluten and dairy can contribute to to anxiety, depression as well as ADHD symptoms.
8. Lower Immune system - Your immune system lives in your gut so if there is an imbalance here more bugs can get in your system as the digestive system is not killing them which results in you getting sick more.

09/30/2025

🌿 Cramp Bark for Cramps 🌿
This is my go to for that time of the month when those cramps come on. I have suffered from bad cramps since I got my period at 15. I have tried it all over the years (midol, prescription pain meds nothing touched it) and was even put on birth control which only masked the issue and suppressed my hormones. Over the years I finally learned what birth control does to a women’s body and stopped that, I cleaned up my diet, opting for more anti inflammatory foods, stopped drinking alcohol and took out conventional products swapping for more natural products for my hair, body and cleaning my home (all of which are full of toxins and overloaded my liver causing estrogen to recirculate in my body which = estrogen dominance). All the nutrition and lifestyle changes have helped greatly but I still need a little support on day 1 every cycle. ��Enter one of my favourite herbs to support women’s health: Cramp Bark — and for good reason!
✨ Cramp Bark has been used for centuries as a natural way to ease muscle tension, especially uterine cramps. Its name says it all — it literally helps with cramps!
How it works:
* It gently relaxes the smooth muscles of the uterus, reducing spasms and easing discomfort.
* Many find it especially helpful during menstrual cycles, but it can also support other types of muscle tension.
* Unlike pain relievers that only mask the symptom, Cram Bark works with your body to calm the underlying spasm.
💡 If cramps are something you struggle with, this can be a beautiful herbal ally to have on hand.
As a bonus, my clients get 10% off through my Fullscript account. 🌱
👉 If you’d like me to set you up with a link, send me a quick message!�
✨ And if you need deeper support with your cycle and overall hormone health, I’ll be opening spots for private clients again in November. Reach out if you’d like to be on my list. 💛

09/24/2025

I’ve been completely obsessed lately with the simplest, most delicious little treat: dates stuffed with almond butter and topped with carob chips (dark chocolate chips work just as well!).
It tastes like dessert, but what I love most is that it’s actually good for you. Here’s why:
✨ Packed with antioxidants – Dates are rich in plant compounds like polyphenols, which help protect your cells from oxidative stress. That’s just a fancy way of saying they support your body’s defense system and help reduce the wear-and-tear from everyday life.
✨ Naturally sweet + full of fiber – Unlike processed sweets, dates give you energy without the crash. The fiber slows down the release of sugar into your bloodstream, keeps digestion on track, and helps you feel satisfied.
✨ Mineral-rich – They’re a great source of potassium and magnesium, which support everything from muscle recovery to steady energy levels.
And then when you add almond butter for protein + healthy fats, plus carob or chocolate for a little indulgence? It’s a win-win.

💡 How I make mine:
Slice open a Medjool date and remove the pit.
Fill with a spoonful of almond butter.
Top with carob chips (or dark chocolate chips).
Optional sprinkle of sea salt for that sweet-salty magic.
It feels like candy, but it’s actually nourishing.
👉 Have you tried this combo before? Or do you have another way you enjoy dates? Tell me 👇

09/19/2025

🍂 Fall is the best season for running Cooler temps, golden trails, steadier routines. If you’ve been waiting for a sign to start (or restart), this is it. Pick a plan below, layer up, and let the leaves do the motivating.
Why fall running hits different
* Cooler air = easier pacing + lower perceived effort
* Scenic routes boost mood + consistency
* Built-in routine after summer chaos
* Race calendar = instant goals. Pick your plan
A) 4-Week “Back-to-Running” (3 days/week)
* Week 1: Run:Walk 1:1 × 20–25 min - low effort × 3
* Week 2: Run:Walk 2:1 × 24–28 min × 3
* Week 3: Run:Walk 3:1 × 26–30 min × 3
* Week 4: 2 easy runs 20–25 min + 1 interval run (4×2 min run / 1 min walk) Add: 10 min strength/core twice weekly + 5–10 min brisk warm-up walk before every run.
B) 8-Week 5K Finish Strong (4 days/week) - if you already have a running base of 3-4 easy runs a week
* Mon: Easy 20–30 min
* Wed: Intervals (start 6×1 min hard/1–2 min easy → build to 6×3 min)
* Fri: Strength 30 min (squats, hinges, lunges, pushes, pulls)
* Sun: Long easy run (start 25–30 min → add 5 min/week up to 50–55 min) Goal: Run your 5K in Week 8 at a steady, comfortable-hard effort.
Fall running checklist Layer (tech tee + light long sleeve), reflective/bright gear, warm-up 5–10 min, watch wet leaves, hydrate (yes—even when it’s cool), and have a hot drink + protein/carb snack within 60 min.  Ready for a custom plan? Comment FALL and I’ll DM you a mini-assessment. 🍁

Amy Mckee Holistic Nutrition

11/15/2025

11/10/2025

11/05/2025

11/03/2025

10/28/2025

10/28/2025

09/30/2025

09/24/2025

09/19/2025

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