What the HALE Fitness and Nutrition

01/11/2026

This!

Cuts to nutrition programs, rising food costs, and stagnant wages are contributing to America's chronic disease epidemic, not the Dietary Guidelines.

01/11/2026

Quit trying to make this a thing.

It was never a thing!

There👏was👏never👏a👏war👏on👏protein!

Protein consumption should be between 1.0 - 1.6 mg per kg of body weight per day.
The range depends on your nutrition needs.

With the release of the "new" dietary guidelines, released last week, there are some quite biased and misleading bits of information.

I'll get into it more on another post or if you're curious, look at some of the reels I have reposted from other trusted fitness and nutrition professionals.

In all reality, approximately 90% of Americans didn't follow any of the USDA food and nutrient guidelines.

The Food Guide Pyramid which was presented in 1992 and retired in 2005. In 2005, My Pyramid was created that was in stripe form. This lasted until 2011. In 2011, My Plate, the simplest yet most comprehensive nutrition guidelines and graphic was introduced. Then, in January 2026, the "new" food guide Pyramid was introduced.

This s**t doesn’t need to be so fu***ng complicated.

There is a lot more to say on these topics, so stay tuned!

If you want help with your nutrition habits, don't hesitate to reach out!
We got you!

No gimmicks.
No bulls**t.
No MLMs.

Questions?
Drop in the comment section, DM, or email!




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01/10/2026

It's January 10...

How many of you are still sticking with your January goals or New Year's resolutions?

If you are struggling with health, fitness, nutrition, and/or wellness goals or even just want to stay on track...

We can help.

No gimmicks.
No bulls**t.
No MLMs.

Don't hesitate to reach out!
Text, DM, email!

We got you!
You can do it! 💜💪




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01/10/2026

💜🤘🏼💪🏼 I am very proud of what we accomplish at THR' IV Wellness Redefined! Thrivwellnessredefined

🏆 We’re honored to share some exciting news! 🏆

We’ve been named Best Medical Spa in Ames – Best of 2025 Ames Awards, and this recognition is especially meaningful because it was earned through verified Google reviews—not applications or nominations, but the authentic voices of our clients.

Thank you to everyone who trusted us with your care and took the time to share your experience. Your feedback inspires us every day to uphold the highest standards of excellence.

We remain committed to providing quality care, affordable pricing, and truly individualized treatment plans, and we look forward to serving our community for many years to come. If you’ve been considering trying us out, we’d love to welcome you and show you why our clients continue to choose us.

01/07/2026

💥 If you are on a GLP-1 or want to be, read through this...I know it's long, but worth the information!

👉 There's definitely a good way and a bad way to go about using GLP-1 medications.

This information is only a fraction of what you should know about GLP-1 medications if you are on one or want to take one.

I do work with clients on GLP-1 medications regularly.
I do work in a medical health spa where all of us staff are certified, qualified, medical health professionals.

💜💪 We want you to succeed in a safe and healthy way, with sustainable, long-term weight loss by having proper guidance and support.

No gimmicks.
No bulls**t.
No MLMs.

If you have questions, don't hesitate to comment, text, DM, or email me!

You can do it! 💜💪




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01/06/2026

Before social media there was media: magazines, TV, movies, and newspapers.
And that fu**ed with our expectations bad enough when it came to health and fitness.

But now...
With social media...
And the increase in use of AI...

IT'S SO MUCH WORSE.

Knowing who and what to trust on any social media or media has become increasingly hard.

☠️ There are so many grifters, charlatans, gurus, influencers, self proclaimed coaches, and quacks out there that have absolutely ZERO qualifications, education, or legit experience in health, fitness, or nutrition, and will do anything to sell you their bulls**t, gimmicks, MLM products, fads...and unrealistic expectations.

👉They will use AI and filters to fake they way they look.
👉They will claim their products or programs will get you the body they have without disclosing that they have had surgeries like a BBL or tummy tuck or liposuction.
👉They know what words and phrases to use in order to trigger you and play on your fears and insecurities so you will buy their products or programs.

💥They do this because they don't give a flying f**k about you. They just want to make money off you.

THAT'S SERIOUSLY FU**ED UP AND ETHICALLY WRONG. 🤬

⁉️So who should you trust?

As a fitness professional, who has BS in Exercise and Sports Science, an AAS degree in Clinical Paramedic Science, who is a nutritionist that has several nutrition certifications (that take damn near more con ed than my Paramedic and ccp certifications), and is a practicing Paramedic... who knows her scope of practice and takes it seriously, I have to CONSTANTLY CHECK MY SOURCES AND WHO I TRUST when it comes to health, fitness, nutrition, and wellness.

The trainers, medical professionals, nutritionists, dietitians, and coaches that I trust, I will share their content with you.

Where my following is tiny compared to the ones I repost/share, I will strive to do right by my clients and followers and put out content, products, and programs they can trust and use.

No gimmicks.
No bulls**t.
No MLMs.

Questions?
Drop a comment, DM, or email.




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01/05/2026

If you want to have one place to keep all your tracking for the First 5 for the Next 12 challenges, I have created 4, 3 month personal log and guidebooks.

Each guidebook comes with worksheets already created for you, so you can track your challenges easily!

These guidebooks also give you an easy way to look back at the progress you made!

You can purchase them individually or all 4!

These will be available soon!
More information on how and when to purchase is coming soon!

No gimmicks.
No bulls**t.
No MLMs.

Get ready!
You can do it! 💜💪




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01/05/2026

Welcome to the last day of
First 5 for the Next 12
Day 5: Nutrition

Today's challenge is probably the hardest and most humbling.

For some it maybe a reality check.

Many people underestimate the power of nutrition habits.

Read the graphics. Follow the challenge. Learn from the challenge. It can change your mindset and life.

This challenge may create a lot of questions...
I encourage you to ask them!
You can leave a comment, text me, DM me, or email me!

No gimmicks.
No bulls**t.
No MLMs.

You can do it! 💪💜




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01/04/2026

💥 75% of Americans don't meet the MINIMUM recommendations for exercise put forth by ACSM, AHA, CDC, and WHO.

👉 That means only 25% of Americans meet or exceed the MINIMUM recommendations for exercise.

💪 If you are on a GLP-1 medication exercise is a MUST to maintain lean muscle mass and help maintain fat/weight loss.

Exercise can be...
Fun
Rewarding
Stress relief
Anti-aging
Empowering
An escape
A happy place
Stability
Independence

Exercise should NEVER be...
Punishment
Intimidating
Scary
Damaging
Harmful in any physical or mental aspects

👉 Follow the information on the graphics...
Don't know where or how to get started?
Just ask! Drop me a text, DM, or email!

💜💪 There is more than 1 way to exercise and meet the MINIMUM recommendations for exercise that can impact your health and quality of life.

No bulls**t.
No gimmicks.
No MLMs.

You can do it! 💪💜




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