Dragonfly Nutrition, by Kimberly Suraj, RD

31/08/2025

Happy Independence day !

21/08/2025

It’s a phrase we hear a lot, but how often do we live it? "I'm worth it."

I think for many of us, men and women alike, there's a quiet guilt that comes with putting ourselves first. Worthiness feels like something we have to earn, by being a great parent, a dedicated partner, a hard worker. We believe our value is in what we provide for others.

But the truth is, your worth is built - in. You are valuable, right now, just as you are, and the most powerful way to honour that worth is to invest in the one thing that allows you to be all those things for others: your own health.

Investing in your health isn't just about the number on the scale. It's about having the energy to play with your kids & grandkids. It’s about feeling confident and strong in your own skin. It's about building a foundation of wellness that supports you for the rest of your life.

Speaking of building foundations, I have to take a moment to celebrate the phenomenal women who just completed their 6-week Lifelong Wellness Program with me. They committed to themselves, and they are absolutely CRUSHING it! 🥳

Check out these incredible results:
🌟 One of our amazing members lost 4 lbs, 1% body fat, 1.5 inches from her waist, and a half-inch from both her hips and arms!
🌟 Another incredible client lost a total of 10 lbs, taking 2 inches off her waist, 1 inch off her thighs and arms, and a half-inch from her chest and hips!

I'm so proud of every single one of them for showing up for themselves.

Does this inspire you? Are you ready to make a change?

My Lifelong Wellness Program is opening its doors again. This is your chance to focus on building sustainable habits for weight loss and a healthier life, surrounded by support and guidance.

Our next 6-week and 12-week intakes begin on Monday, September 15th, 2025.

If you're ready to start your own journey and prove to yourself that you are worth it, send me a private message or comment "I'm ready" below, and I'll send you all the details. Let's chat!

14/08/2025

Have you ever felt stuck in a cycle of bad habits, knowing you need to change but feeling overwhelmed by where to start? From grabbing that quick, unhealthy lunch to putting off exercise for another day, these small choices can have a big impact over time.
This blog is your guide to navigating that challenge. I''ll show you how to 'cut that tabanca' by breaking down unhealthy habits into simple, manageable steps, so you can start building the healthy, vibrant life you deserve.

Click the link below to access my blog!
https://online.dragonflynutrition-tnt.com/post/cutthattabanca

&T

10/08/2025

🌟 Exciting News! 🌟

I’ve just launched a new blog called The Wellness Compass to share insights, tips, and guidance on your journey to lifelong health and wellness.

Stay tuned my first blog post is here! Be sure to look out for it and feel free to reach out or comment below. I’d love to hear your thoughts!

Also, if there’s a specific topic you'd like me to cover, just send me a message or leave a comment. I’ll be happy to include your suggestions in upcoming posts!

Check out the blog here: https://online.dragonflynutrition-tnt.com/thewellnesscompass

Thank you for your support, and I look forward to navigating your wellness journey together! 🌱✨

Kimberly Suraj

07/08/2025

Let's talk about the most underrated superstar in your weight loss journey:
C O N S I S T E N C Y. ✨

It's not about having a "perfect" week.
It's not about never eating another slice of cake or never missing a workout.

It's about what you do most of the time.
➡️ That walk you took when you didn't feel like it? That's consistency.
➡️ Choosing water over a sugary drink? That's consistency.
➡️ Getting back on track with your next meal after an indulgence? THAT is consistency.

Ditch the "all-or-nothing" mindset. One off-plan meal or one missed workout doesn't define your journey.
Your progress is built on the small, repeated efforts you make every day.

This is exactly what we teach and help you with in our Lifelong Wellness Program! We provide the encouragement, support, and accountability you need to get consistent with your health goals.
Keep showing up for yourself. That's how you win. 💪
Need the encouragement, support, and accountability to help get you to being consistent with your health goals? Click the link below for more information!
➡️ https://online.dragonflynutrition-tnt.com/programwomen

05/08/2025

Boost Your Team's Health and Productivity with Corporate Wellness Programs.
Contact the numbers below for more information.

Workplace obesity is on the rise—but your organization can take action now! 🏃♀️🍎
Our tailored weight management programs, led by expert dietitian Kimberly, are designed to promote employee wellness and productivity. With options for corporate and individual plans, there’s something for every need.
✨ Boost employee health
✨ Reduce absenteeism
✨ Create a thriving workplace culture
📞 Contact Kimberly at 347-9351 to learn more or call us at 672-8107 for a free consultation. Your team's health matters!

04/08/2025

Losing weight can be incredibly frustrating. You're working out, eating better, and still not seeing the results you want. I hear this all the time.
While it's true that hormonal changes in perimenopause and menopause can play a role, for many, the answer lies in the foundational health habits we often overlook.

Before jumping to extreme diets or intense workouts, ask yourself a few deeper questions:

Are you getting 7–8 hours of quality sleep each night?
Are you managing your stress levels effectively?
Are you drinking at least 2 liters of water daily?
Are you eating balanced meals with adequate protein and fiber?
Do you know what a healthy portion size looks like for your body?
Are you getting at least 6,000–7,000 steps daily or exercising 3–4 times a week, including resistance training?

If you answered no to any of these, then there's a good chance that's where your progress is being held up.
These aren't just good ideas; they're the Pillars of long-term health and sustainable weight loss.

One of my recent clients started focusing on these very habits, and in just three weeks, she lost 2 pounds. We didn't cut out carbs or go on a crazy diet. We simply built a solid foundation.

You don't need to do everything at once. Start by putting yourself first and start focusing on one or two of these habits, and build until you are doing all.
Once you have a strong foundation, everything else becomes easier.

Ready to start building your foundation? Download my free e-book today! It contains simple tips and a workbook to help you get the ball rolling and see results both internally and externally.
Click the link below or check out my bio for my free e-book:
https://designrr.page/?i=2361197&t=2981924702

If you feel like you need accountability to get these habits consistent, check out my Lifelong Wellness Program as we work on building and fitting in these habits into your lifestyle and giving you the accountability to see progress.
Click on this link https://online.dragonflynutrition-tnt.com/programwomen: We kick off on August 18th 2025!

01/08/2025

HAPPY EMANCIPATION DAY!!!

31/07/2025

Are you feeling stuck on your weight loss journey? Wondering why progress seems to stall, or how to get back on track?
You're not alone, and I’m here to help!

I'm excited to offer you a free copy of my new Flipbook guide: Unstuck. Forward.
This guide is designed to help you uncover the reasons behind your stagnation and show you practical steps to start moving forward again.
Plus, it includes strategies to begin shifting your mindset so you can approach your journey with renewed confidence and clarity.

As a special bonus, I’ve included an exclusive workbook that will help you:

-Identify what's been holding you back
-Create a plan to Kickstart your journey

If you're ready to break free from what's been holding you back and take your next step, just click the link below to receive your free copy of Unstuck. Forward. Flipbook

https://online.dragonflynutrition-tnt.com/free-guide

29/07/2025

🔥 TONIGHT at 7PM: "Why You’re Stuck in Your Weight Loss Journey & How to Move Forward!" 🔥

Ladies (30-60yrs), if you keep trying but still feel:
➡️ Stuck in the same cycle
➡️ Frustrated by slow (or no) progress
➡️ Overwhelmed by where to even start

This masterclass will help you:
✅ Pinpoint what’s really keeping you stuck (mindset? habits? emotional eating?)
✅ Break free from all-or-nothing thinking
✅ Make a REAL plan to move forward & get started

FREE BONUS: Attend and get my Unstuck. Forward E-Book + Workbook. A simple, no-fluff guide with:
📖 Quick-start tips to take action NOW
✏️ A workbook to uncover your biggest struggles + create a plan to move forward

🔗 Sign up here: https://training.dragonflynutrition-tnt.com/masterclass (or check bio!)

No more guessing just clarity & momentum. See you at 7PM! 💪

26/07/2025

Here’s something most weight loss programs don’t tell you: muscle is your metabolism’s best friend.
Muscle burns more energy even when you’re resting.

The more you have, the more calories you burn doing everyday things like sitting or walking. Fat doesn’t do that. It requires very little energy to maintain.

So when your goal is fat loss, skipping strength training and not getting sufficient protein in your diet is like skipping the most effective tool in the toolbox.
Inside the Lifelong Wellness Program, we show you exactly how to build and preserve muscle, no matter your starting point.

Join us for our free masterclass on 29th July 2025 at 7pm as we discuss the real reasons you are struggling to lose the weight, how to shift your mindset and what makes the Lifelong Wellness Program different.

Click the link below or in my bio to sign up for FREE and secure your spot!
https://training.dragonflynutrition-tnt.com/masterclass

24/07/2025

Join Our Online Lifelong Wellness Program for Women!
Click this link to Join and choose one of these options!

https://online.dragonflynutrition-tnt.com/programdetails

Enter the code upon checkout: ZYJ8M7RF for the 6 Week Cohort Option only

Enter the code upon checkout:
I1DAVM5H for the 3 Week KickStart Group Option Only