Living Forward Wellness

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Annapolis, MD
Living Forward Wellness

Tina Hinchman, MS, LDN, CNS. Hi! I'm Tina. As the founder of Living Forward Wellness, I specialize in a root-cause, whole-person approach to health and wellness.

Board Certified, Licensed Dietitian Nutritionist, Certified Nutrition Specialist, Certified Health Coach

Specializing in weight loss resistance, metabolic disease, hormonal imbalances, digestive dysfunction. I'm a Board Certified Licensed Dietitian Nutritionist, Certified Nutrition Specialist, and Certified Health Coach with a passion for helping individuals redefine what it means to feel vibrant, healthy, and empowered in midlife and beyond. With a Master’s in Clinical Nutrition and Integrative Health from the University of Maryland, and an MBA, I blend clinical expertise with real-life understanding to help my clients overcome confusion, fatigue, and diet culture overwhelm. Whether you’re dealing with hormonal shifts, stubborn weight gain, or chronic disease risks, I guide you with personalized strategies that fit your life—not the other way around. My mission is simple: to help you thrive, not strive for perfection. Because health isn't about extremes—it’s about progress, confidence, and creating a lifestyle you love.

11/13/2025

🧘‍♀️ Wellness Wednesday: Make Space for Calm

The days are shorter. The calendar is full.
Even the fun stuff this time of year can leave us feeling frazzled, overstimulated, and overwhelmed. 😵‍💫

Here’s a gentle strategy to bring more calm into your week:

✨ Start with a weekly priority list—then break it into bite-sized “like to” tasks.
This isn’t about pressure or perfection. Wording matters:
Instead of “I have to run errands,” try:
➡️ “I’d like to swing by the store after work to grab ingredients for one dinner.”
➡️ “I’d like to wrap one gift tonight while watching a movie.”

This small shift gives you freedom and flexibility—and reduces mental clutter.

🫖 Then, choose ONE daily calm habit. Something that soothes your nervous system and brings you back to center:
• A 10-minute walk after lunch
• A quiet cup of tea before bed
• Enjoying your coffee ritual screen-free for 15 minutes
• Turning off notifications after 8pm

🌿Why it matters:
Even joyful things—travel, gatherings, decorating, traditions—can elevate your stress response. That can trigger GI symptoms, poor sleep, blood sugar crashes, and increased cravings (especially sugar!).

Let calm be your anchor this season. One small shift at a time.

11/10/2025

Feeling overwhelmed by meal planning? Let’s simplify it. 🌿

Start with what you already have.

A day or two before your grocery run:
✅ Peek into your pantry, fridge, and freezer.
✅ Note what’s usable - beans, veggies, grains, proteins.
✅ Sketch a simple plan: a few breakfasts, lunches, dinners, and snacks.
✅ Fill in gaps with fresh ideas or cravings.

✨ Pro tip: Don’t forget staples! olive oil, spices, condiments.

Plan early, so you can come home and put things away calmly.
Wash, chop, prep what you can - your future self will thank you.

This isn’t about being perfect. It’s about starting the week with intention and less stress. 💛

11/08/2025

Let’s get real — this season can derail even the best fitness intentions. Between travel, family gatherings, and everything in between, it’s easy to lose momentum.

That’s why I recommend choosing ONE non-negotiable movement commitment through the holidays — something that keeps you grounded no matter what life throws at you.

➡️ New to exercise? Start simple — a 10–15 minute daily walk to clear your head and reset your energy.
➡️ Already active? Commit to 30 minutes of moderate movement or two full-body strength sessions each week.
➡️ Feeling tense? Slow down with a mindful stretch or yoga flow.

This isn’t about perfection or pushing to the max — it’s about creating a rhythm your body can rely on. 💛

Think of it as your wellness safety net — a small promise that helps you feel good, not guilty.

Start now, and let this be your season of movement that nourishes, not depletes. 🌿

11/05/2025

It’s November - the month that tends to blur between busyness and burnout.

The lists grow longer, expectations rise, and we forget to breathe.

This week, pause. Breathe. Reconnect. 🌿

Ask yourself:
✨ What actually needs to get done before year-end?
✨ What brings me joy this season — and am I making time for it?
✨ What are my wellness non-negotiables (sleep, water, movement)?

You don’t need to move faster — you need to move with intention.
Let this be your reminder that slowing down isn’t losing momentum.
It’s how you realign your energy to move forward well. 💛

11/03/2025

One in Three Women Aged 50+ Are Diagnosed with Osteoporosis.

5 Steps to Healthy Bones and a Fracture-Free Future!

You're never too young to start thinking about keeping your bones strong for life!

Here are 5 powerful steps to protect and strengthen your bones:

Exercise: Exercise regularly to keep your bones and muscles strong. Prioritize weight-bearing, muscle-strengthening, and balance training exercises.

Nutrition: Ensure your diet is rich in bone-healthy nutrients. Calcium, vitamin D, and protein are essential — but other nutrients matter too.

Lifestyle: Avoid smoking, limit alcohol, and maintain a healthy body weight.

Risk Factors: Know your personal risk. Prior fractures, family history, and certain medications can increase your chances of bone loss.

Testing & Treatment: Talk to your doctor about getting tested — and treated if needed.

I’ve created a practical handout that walks you through building meals to support bone health — and I include my personal supplement routine:

✅ Vitamin D3 + K2 – a powerhouse for calcium absorption & bone remodeling
✅ Magnesium – crucial for bone formation and stress management
✅ High-quality collagen – great for joints, skin, and yes… bones too!
✅ Multivitamin + mineral support – tailored to your unique needs

This is exactly what I use with clients and in my daily life.

👉 If you’d like a copy of the handout, comment below or shoot me a message, and I’ll send it your way!

Let’s help you feel confident, strong, and supported — inside and out.

10/29/2025

DON’T THROW IN THE TOWEL 🧺
So maybe you didn’t hit all your health goals this year.
It’s dark early. The holidays are coming. You’re thinking:
“I’ll just start fresh in January.”

But here’s the truth 👉 Waiting until January won’t make it easier.

What will help?
🎯 Taking a breath
🎯 Reassessing what’s realistic right now
🎯 Setting a small, doable goal you can commit to

Because small, consistent steps → big, sustainable change.

It’s not about being perfect. It’s about showing up.
And the way you’ll feel from honoring even the smallest commitment to yourself?

🔥 Worth. Every. Bit.

Let’s finish strong — together 💪💚

10/28/2025

What I’m Currently Loving for Breakfast! 🍳🥣

Quick. Delicious. Nourishing. 💥

Lately, I’m crushing on this protein-packed morning duo that keeps me energized and satisfied:

🥣 Grass-fed Greek yogurt with:

Wild blueberries (hello, antioxidants!)

Pumpkin seeds & blanched almonds (zinc, magnesium + healthy fats)

Fresh lemon zest & cinnamon (anti-inflammatory & blood sugar support)

🌯 Egg wrap roll-up with:

2 eggs tucked in an egg white wrap

Creamy avocado 🥑

Microgreens for a nutrient-dense crunch (think vitamin K, folate, and more!)

Together, they deliver 20+ grams of high-quality protein, healthy fats, and fiber—fueling focus, mood, and metabolism.

✨ This is what living forward looks like—simple, vibrant meals that nourish and energize your second half.

☕ Pro tip: Pair this with some collagen coffee, tea, or matcha to amp up the protein and antioxidant power even more!

10/24/2025

🚨 It’s not too late!

The Thrive Chapter kicked off this week and it’s not to late to join us.
This isn’t just another book club.
It’s a movement for women 40+ who are ready to feel strong, curious, and vibrant — together.

We’ll read Unbreakable by Dr. Vonda Wright and turn powerful ideas into real-life strategies you can use to thrive in midlife. 💪✨

There is still time. Join us today and don’t miss out.

👉 Tap the link in bio to save your spot.

10/23/2025

Reading Labels Like a Pro 🏷️😮

That shiny packaging? It’s designed to catch your eye—but it doesn’t always tell the whole truth. If you’re working toward your health and wellness goals, it’s time to start flipping products around and reading what actually matters: the nutrition label and ingredients list.

Your pantry could be sabotaging your progress, even if it looks “healthy” on the outside. Here’s what to scan for:

❌ Trans fats – A hard no. They raise bad cholesterol and increase inflammation.
⚠️ Saturated fats – Some folks are more sensitive to these. Be mindful, especially in processed foods.
✅ Fiber – Look for fiber-rich foods! They support gut health, fullness, and blood sugar balance.
🚫 Added sugars – Try to keep total added sugars to less than 25g/day (that includes your morning coffee add-ins!).
💪 Protein – A must-have for blood sugar balance, energy, and muscle support.
✨ But remember: all of this depends on YOU—your goals, health conditions, preferences, and lifestyle.

Confused or overwhelmed? That’s where I come in. 🙋‍♀️ Let’s decode your pantry together and make your food work for you, not against you.

10/20/2025

The Thrive Chapter

My brand-new book club for midlife women who want to live vibrantly, age with strength, and thrive in their second half.

We’re kicking things off with Unbreakable by Dr. Vonda Wright - the perfect first read to help us build strength from the inside out.

Each week, I’ll share quick tips, and conversations to help you turn these insights into action because this isn’t just about reading, it’s about becoming stronger together. 💚

Join us TODAY!
👉 Tap the link in bio for all the details!

10/17/2025

This season, I’m inviting YOU to be part of two empowering opportunities to nourish your body and soul:

🦴 Stronger Bones, Stronger Future – Our 3-part series on bone health begins October 22. Learn what really works for screening, nutrition, and exercise.

📚 The Thrive Chapter – A brand new book club for women who want to thrive in their 40s and beyond. Community, real talk, and inspiration included. 💬

You don’t have to be a client to join—so bring a friend, neighbor, or any woman ready to age stronger and more vibrantly. 💕

📩 Message me or check the comments for links to register and join us!

10/13/2025

The Thrive Chapter

My brand-new book club for midlife women who want to live vibrantly, age with strength, and thrive in their second half.

We’re kicking things off with Unbreakable by Dr. Vonda Wright - the perfect first read to help us build strength from the inside out.

Each week, I’ll share quick videos, tips, and conversations to help you turn these insights into action because this isn’t just about reading, it’s about becoming stronger together. 💚

Join us - we kick things off October 20th!
👉 Tap the link in bio to save your spot.

Address

703 GIDDINGS Avenue, SUITE M2
Annapolis, MD
21401

Telephone

+14439747173

Website

http://www.Livingforwardwellness.com/

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Progress. Not Perfection.

Hello there! As a certified Personal Trainer and Health Coach, I’m super passionate about achieving health and wellness through fitness, nutrition, and lifestyle balance. I approach health and wellness as a journey, not a destination, and I love to help my clients do the same! The LFF coaching philosophy is centered on progress, not perfection. There are no quick fixes, no magic pills, no easy shortcuts...at least not that are lasting solutions to your health and happiness. I bring over 20 years of education, research, and personal experience to my clients. I understand how difficult it is to incorporate healthy choices into a busy life. I just turned 50 this year! It’s likely that I’ve walked in your shoes or, as a 50-year-old woman, I’m facing the same journey that you are. I’ve struggled with weight issues, health issues, endured the stress of trying to balance work, family, relationships and keep a household going. Oh, let's not forget, trying to stay attractive, confident, sexy, and healthy. I call this the “have it all”, “do it all”, and “be all things to all people” syndrome! When I’m not working, you’ll likely find me wandering through the grocery store, in the kitchen experimenting with recipes, or studying the latest in fitness, nutrition and health. Some of my favorite things are digging in the dirt, good wine, good food, singing poorly to my favorite music, curling up with a book or movie, and spending time with family and friends. If you're looking for a health coach who has the life experience to understand what you’re going thorugh, who focuses on helping clients develop a plan, centered around loving life, living well and enjoying the things they love, that is balanced, realistic and completely personal — then I'm the health coach for you!