Rise & Shine, Wellness and Nutrition

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Rise & Shine, Wellness and Nutrition

Company Overview:
Wellness and Nutritional Coaching
'Nourish and Flourish' Rise and Shine has been created by Me, Rozanne Pyper.

With 15 years experience, I'm a Certified Nutritional Coach, Personal Trainer, and Motivation-Mindset Coach, who's passionate about coaching and empowering women through all stages of life cycles; connecting them to wellness resources necessary to live Nourishing and Flourishing Lives 💛

Rise & Shine, Wellness and Nutrition is a Supportive Community encouraging You to Nourish Your Mind and Body th

rough a combination of Nutrition, Movement, Breathing, Rest, and Self-Awareness Practices. Rise & Shine encompasses and honours ALL the parts of YOU and YOUR Health; Nutritional, Emotional, Physical, Mental and Spiritual. How you nourish and move your body directly impacts your overall motivation, energy, strength, power, inflammation, bone health AND metabolism

Rise & Shine is here to offers science based education and promotes
✅ Nourishing your mind and body
✅ Moving your mind and body
✅ Breathing on purpose
✅ Sleep and rest
✅ Eating foods you love and enjoy
✅ Creating healthy relationships with food
✅ Focussing and organizing habits, rituals and routines
✅ Understanding your genetic uniqueness, metabolism and hormones
✅ Adapting your nutrition and training needs through the perimenopausal and postmenopausal transition
✅ Using positive affirmations

When we Nourish & Support our Mind and Body, we keep them Strong & Healthy AND Live more Flourishing Lives!

☀️Nourish and Flourish☀️

24/06/2024

These No Bake Chocolate Peanut Butter Balls are a great source of protein, easy to make, and are super portable!

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Great for snacks, pre-workout, travel or outdoor adventures 🚴🏻‍♀️ 🏃🏻‍♀️

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I like using a pea protein powder for protein balls, like this Vega Sport one from Costco, because it makes for the best consistency.

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Recipe ⬇️
Chocolate Peanut Butter Balls

Ingredients
3 Scoops Chocolate Vegan Protein Powder (Pea Protein)
2 Cups Oats (Large Flake or Quick Oats)
½ Cup Coconut Sugar
½ Cup Peanut Butter
1 ½ Cups Unsweetened Almond Milk

Instructions
• Blend protein powder, oats and coconut sugar together
• Stir in peanut butter until it’s even throughout mixture
• Add almond milk and mix well
• Use ice-cream scoop to measure and roll into 20 Balls (about 1 ½ inches in diameter)
• Place on parchment paper and chill in freezer for ½ hour.
• Can keep frozen or chilled in the fridge

Makes 20
Per Ball: 108 Calories, 7gPro/10gCarbs/4.5gFat

22/06/2024

What are Your Simple Luxuries?

Mine ⬇️
🐾Animals🐾
☀️Sunshine☀️
💛Friendships💛
🌲🦆Being out in Nature🦆🌲
🔥Bombfires🔥
💪🏼Physical Movement💪🏼
☕️Morning Coffee☕️
🙏Gratitude Practice🙏
😴Sleep😴
🤗Hugs🤗

Happy Saturday!!! 😎☀️

10/06/2024

Costco carries Kimchi! An excellent low carb fermented cabbage, radish & spice combo that compliments any salad!

Fermented foods, like Kinchi, are natural probiotic foods that promotes gut health. Your gut health controls many systems that run your brain & body. When your gut microbiome is off you will feel very off!

Since gut health is compromised in menopausal women, eating fermented foods is an easy way to get feeling better!

I may sound like a broken record lately when it comes to maintaining a healthy gut, but, it’s just that important! 😃

02/06/2024

Happy Sunday!!! 💛☀️💛☀️💛

31/05/2024

It's that Time of Year Again, Watermelon Season!!! 🍉🍉🍉

This Cucumber-Watermelon Salad is Delicious & Refreshing!

Ingredients
1 Tbsp Olive Oil
4 Tbsp Red Wine Vinegar 2 oz
½ Tsp Sea Salt
2 lbs (32 oz) Seedless Watermelon, peeled and cubed
2 Cups (8oz) Cucumber with Peel, cubed
6 Tbsp (90g) Goat Feta Cheese or Regular Feta Cheese
2 oz Red Onion, thinly sliced (optional)
½ Cup Fresh Mint, chopped

Instructions
❇️add Olive Oil, Red Wine Vinegar and Salt to a container with lid. Seal tightly and shake.
❇️Refrigerate dressing while prepping salad.
❇️In a large bowl, combine watermelon, cucumber, goat cheese, onion and mint.
❇️Pour vinaigrette dressing over top and mix gently.
❇️Refrigerate and let marinate 1 hour prior to serving.

Make about 8 Cups
Per 1 Cup (6 oz) Serving, 90 Calories, 2.5gProtein/11gCarb/4gFat

Enjoy!

24/05/2024

Happy Friday Friends! I hope you all get a chance for a little ‘check-in’ with yourself this weekend no matter what you’re up to! 💛

21/05/2024

For all You Beautiful PREmenopausal Women, This is For You!

How To Prepare for Menopause and Take Care of Your Future Self While Still in Your Reproductive Years 💖
A post I've been wanting to make for a while because this stage of your life matters!

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While menopause may be the furthest thing from your mind right now, it's actually really important to start learning about because it can be 1/3 to 1/2 of your lifespan and symptoms can start as early as your mid 30's.

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Personally, some things I did really well, some things I could have done better and some things I wish I would have know more about. I love sharing these valuable nuggets with you! 😀

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Whatever Stage of Life You're In, I Hope You Find this Helpful and Share it With All the Important Women In Your Life 💛

Address

Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 18:00
	18:00 - 19:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

Telephone

+14033967856

Website

facebook.com

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