Healthy Concepts

Healthy Concepts I help busy moms lose weight and build muscle alongside their dogs so they can find balance.

An off-plan weekend doesn’t ruin your progress. Panicking about it does.I didn’t log my food this weekend, but I was min...
01/27/2026

An off-plan weekend doesn’t ruin your progress. Panicking about it does.

I didn’t log my food this weekend, but I was mindful.

Today I went back and logged what I could remember. I know calories were higher from what I missed along the way, but I’m confident it was reasonably close.

This weekend included hotel breakfasts, eating out, and less-than-ideal options. Some meals felt better than others, and one day was clearly over my usual target. That happens in real life.

What matters most is what I didn’t do.

I didn’t panic when the scale went up. Higher carbs, eating out, sodium, travel, and wine will all do that. It makes sense. And just as expected, once I got home and returned to my normal routine, things settled again.

This is what progress actually looks like. Awareness without spiraling. Flexibility without quitting. Getting back to normal without punishment.

Here is what to do when your weekend goes a bit off plan:

When you get home, do not try to “fix” it.
No cutting calories.
No extra cardio.
No skipping meals.

Instead, do this:

• Eat your next normal meal
• Prioritize protein and veggies at that meal
• Drink water
• Go for a walk
• Resume your usual routine within 24 hours

That’s it.

If you want help navigating real-life weekends, message me ‘WEEKENDS’.

I don’t book calls on Mondays.At all.It’s a boundary I’ve set for myself and my business so I can start the week on my t...
01/27/2026

I don’t book calls on Mondays.

At all.

It’s a boundary I’ve set for myself and my business so I can start the week on my terms.

Part of that is flexibility. After a heavy sports weekend, I can take Monday morning off if I need it. I don’t always do it, but after this weekend I did and it felt so damn good to have that choice.

Being a business owner has perks, but it also comes with sacrifice.
Sometimes work sneaks into the weekend.
Sometimes it looks like answering messages in the car while my husband drives us to the next sport activity.

But this is one of the reasons I chose to work for myself. I get to design my life instead of constantly reacting to it.

And here’s the part that matters for you, even if you work a traditional 9–5:

You might not control your schedule the way I do.
But you do control more than you think.
Boundaries aren’t just about hours.
They’re about protecting your energy.

For you, that might look like:
• Not checking work email before a certain time in the morning
• Blocking off 30 minutes after work before switching into family mode
• Saying no to one extra commitment that keeps you in constant go mode
• Creating a softer start to your week instead of hitting the ground running every Monday

Pick one small boundary you can set this week that creates more peace, not more pressure.

Write it down.

Protect it like it matters. Because it does.

You don’t need to overhaul your life to feel better.

You need fewer leaks in your energy.

And sometimes, that starts with giving yourself permission to start the week on your own terms.

Let me below in a gif how your Monday is going for you? I’ll put mine in the comments too. 😉

This weekend we’re heading into McKenna’s final skating competition with the club she has grown up in.And right now, it ...
01/23/2026

This weekend we’re heading into McKenna’s final skating competition with the club she has grown up in.

And right now, it doesn’t feel bittersweet.
It just feels sad.

Sad that this chapter is ending soon.
Sad that something so familiar is changing.
Sad that time keeps moving, whether you’re ready or not.

Skating has been early mornings, long drives, cold rinks, quiet car rides, nerves, growth, and watching her become more herself along the way.

And even when you know new chapters are coming, it’s still okay to grieve the one that’s closing.

So this weekend, I’ll be there. Present. Proud. And letting myself feel it.

My EXACT workout routine as a nutrition and fitness coach.This is what I actually do.No extremes.No chaos.No pretending ...
01/22/2026

My EXACT workout routine as a nutrition and fitness coach.

This is what I actually do.

No extremes.
No chaos.
No pretending life is calm.

3 days of strength training
30–45 minutes. Focused. Repeatable.

10K steps daily
Mostly walking. Often with my dogs. Sometimes broken up. Still counts.

1 high-intensity cardio session
20 minutes. That’s it.

First step if this feels like a lot:

Start with a daily walk you can repeat. Even 15–20 minutes counts. Especially if your dog already needs it.

This isn’t about doing the most. It’s about doing what fits your life well enough to repeat it.

Sustainable beats intense. Every time.

Does your plan include your dog?

Click YES or NOT YET.

01/21/2026

Before we worked together, many of them stayed out of photos.

Hid behind baggy clothes.
Put themselves last without even realizing it.
Their kids came first. Their families came first.
Everyone else came first.

This work isn’t just about workouts or food.
It’s about staying connected to yourself even when life is full.

This coaching happens online.
In real homes. Between busy days.

This is for the woman who doesn’t want to disappear again.

01/19/2026

If trying harder to lose weight worked, you’d already be there.

Most plans only work when life is calm and predictable.
And that’s not real life.

Real progress starts when your plan fits your schedule, your energy, and your reality.

You don’t need more discipline.

You need something that still works when life is messy.

DM me MESSY if you want help building a plan that works in real life.

The scale went up this week and we didn’t “fix” anything.No calorie cuts.No extra cardio.Last week I celebrated a client...
01/14/2026

The scale went up this week and we didn’t “fix” anything.

No calorie cuts.
No extra cardio.

Last week I celebrated a client for her incredible progress since September.
Real, sustainable weight loss built through consistency, not extremes.

This week, the scale went up a bit.

Same woman.
Same habits.
Same effort.

And instead of panicking, we had a grounded conversation.

We talked about normal weight fluctuations.

Stress, sleep, hormones, training, food volume.

The reality that progress is never linear, even when you’re doing things right.
Having me in her corner meant she didn’t freak out and start cutting calories or adding more cardio.

She stayed consistent.

She trusted the process.

She kept doing the things that got her results in the first place.

This is the work that happens in the background.

The emotional management of the scale.

And this is why having a coach who cares about you more than the number matters.

If you want support that keeps you steady instead of reactive, message me SCALE and we’ll talk.

Most people aren’t overeating because of carbs.They’re overeating fat disguised as protein.Peanut butter.Nuts.Seeds.Chee...
01/13/2026

Most people aren’t overeating because of carbs.
They’re overeating fat disguised as protein.

Peanut butter.
Nuts.
Seeds.
Cheese.
Whole eggs on their own.

These aren’t bad foods.
But they’re fat-dominant, not protein anchors.

Fat has 9 calories per gram.
Protein and carbs have 4.

So when fat-heavy foods are counted as “protein,”
calories creep up while protein stays too low.

And yes, eggs are great.
Two eggs = about 12g protein.

Most women need 25–30g per meal.

The fix:
Keep the foods you enjoy.
Build meals around real protein first, then add fats with intention.

Same foods.
Better balance.
Better results.

If this made you realize your protein might be lower than you thought, comment PROTEIN and I’ll send you my “How to Hit Your Protein Goals” resource.

Someone said to me last week, “I don’t have the bandwidth to enroll in another program.”And honestly, that makes sense.M...
01/12/2026

Someone said to me last week, “I don’t have the bandwidth to enroll in another program.”

And honestly, that makes sense.

Most programs ask you to add more. More rules. More pressure. More perfection.

This isn’t that.

You’re not joining another program. You’re building a life plan.

A plan rooted in the identity of someone who prioritizes their health, their nutrition, their fitness, and their relationships.
This isn’t about six weeks or 12 weeks. It’s about how you live.

DM me BANDWIDTH if you want a plan built for your life right now, and the one you’re growing into.

01/09/2026

I was chatting with my daughter about the January rush at the gym where she works.
January is packed.
By February, it drops off hard.
This happens every year because January plans don’t match real life.
People go from zero to everything.
More workouts. Longer workouts. Stricter rules. Less rest.
Eventually, something gives.
If January already feels heavy, that’s not a sign to quit.
It’s a sign to adjust.
Shorter workouts. Simpler nutrition.
A plan that fits real life.
Curious, what’s been the hardest part to stick with this month?

Address

Whitecourt, AB

Opening Hours

Monday 8am - 4pm
Tuesday 8am - 4pm
Wednesday 8am - 4pm
Thursday 8am - 4pm

Telephone

+17807061327

Website

Alerts

Be the first to know and let us send you an email when Healthy Concepts posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Healthy Concepts:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category

Welcome!

Welcome to my business page! I would like to introduce myself! I am a Precision Nutrition Level 1 Certified Nutrition Coach. I offer online and in person coaching, in one on one or group settings. My goal as your coach is to offer you a lifestyle that is achievable for the rest of your life. I do not offer diets, my approach is based off of habits that you will develop over time. Teaching you to maintain this lifestyle for yourself and your family is my goal! I focus on the basic tools you need to maintain a healthy weight and help you implement them into your life. The best part is, the change happens slowly over time so that the habits stick and your family won’t feel overwhelmed that you are ‘completely ruining their life’! LOL! I may have heard that a time or two! Message me today to set up your free consult!

Coach Rhonda