Zest Integrated Fitness + Nutrition

Zest Integrated Fitness + Nutrition Personalized virtual fitness and nutrition coaching to help you live your best life. With Zest.

For years, I thought I just lacked discipline.I’d eat “perfectly” all day… then find myself elbows-deep in snacks by 7pm...
07/31/2025

For years, I thought I just lacked discipline.

I’d eat “perfectly” all day… then find myself elbows-deep in snacks by 7pm.

I blamed my self-control. My hormones. My sweet tooth.

But the truth?
I was just under-eating.
I wasn’t listening to my body.
I didn’t know how to.

Now? I eat earlier. I eat enough. I build my meals to actually satisfy me.

And you know what?
I still love snacks. But they’re not driving the bus anymore.

If you’ve ever felt like your body is fighting you, it’s not.
It’s trying to help you — we just weren’t taught how to understand it.

❤️ If this hit, DM me “REAL” and I’ll send you the quiz that helps you figure out what your body’s trying to say.

Energy dips happen to all of us — but they’re usually trying to tell you something. Your body’s not a fan of guessing ga...
07/30/2025

Energy dips happen to all of us — but they’re usually trying to tell you something. Your body’s not a fan of guessing games. Want to know what your energy really means?

I’ve got a quick quiz that breaks it down and helps you focus on what moves the needle.

DM "QUIZ" and I’ll send it your way!

I love you, but we gotta let this one go.“I just want long, lean muscles—I don’t want to get bulky.”Here’s the deal:🧠 Mu...
07/24/2025

I love you, but we gotta let this one go.
“I just want long, lean muscles—I don’t want to get bulky.”

Here’s the deal:
🧠 Muscles don’t change shape—they grow or shrink. That’s it.
💥 “Lean muscle” is a marketing term. All muscle is lean.
🏋️ Lifting won’t make you bulky—it’ll make you strong, sculpted, and confident.

That toned look? It comes from building muscle + reducing fat—not avoiding the weight rack.

📩 DM me “MUSCLE” if you’re ready to train smarter and feel stronger.
💬 Drop a 🔥 if this myth ever messed with your mindset—I’ve been there too.

They don’t need “kid food.” They need real food.But we’ve been conditioned to feed them differently than we feed ourselv...
07/17/2025

They don’t need “kid food.” They need real food.
But we’ve been conditioned to feed them differently than we feed ourselves — even when we know better.

You feel bloated after fast food?
Crash after sugar?
Try to limit the ultra-processed stuff?

💡 Meanwhile, your child might be eating it daily.

Here’s what most parents don’t know:
📊 1 in 3 U.S. teens has prediabetes.
And no — most aren’t overweight. That’s why it often goes unnoticed.

This isn’t about blame.
It’s about awareness.
And choosing to do things differently — starting now, starting small.

🥗 Real food.
🗣️ Honest conversations.
👀 Leading by example.

📌 Save this post for your next grocery run.
📤 Tag a parent who’s ready to feed their kids like their future depends on it — because it does.














💭 Ever feel hungrier after a diet soda?Sucralose might be the reason.🧠 Though calorie-free, sucralose can disrupt your b...
07/12/2025

💭 Ever feel hungrier after a diet soda?
Sucralose might be the reason.

🧠 Though calorie-free, sucralose can disrupt your brain’s hunger signals — and even increase appetite by confusing your body’s natural reward system.

But that’s not all…
🦠 Research also shows artificial sweeteners may alter your gut microbiome, potentially leading to:
– ↓ good bacteria
– ↑ inflammation
– Poor glucose response in some people

⚠️ Sucralose ≠ free pass. It’s not just about calories — it’s about how your body responds.

✅ Tip: Choose whole foods for natural satiety
📌 Save this post to snack smarter!

—

📚 Sources:

Jann et al. (2025) – Sucralose & Brain Signals
🔗 https://bit.ly/sucralose-brain

Page et al. (2024) – Brain & Sweetener Response
🔗 https://bit.ly/page-sucralose

Budzinska et al. (2024) – Sucralose vs Erythritol
🔗 https://bit.ly/sweetener-study

Hey there, new (and familiar) faces!I’m Naiya — Certified Nutrition Coach, Personal Trainer, and founder of Zest Integra...
07/11/2025

Hey there, new (and familiar) faces!

I’m Naiya — Certified Nutrition Coach, Personal Trainer, and founder of Zest Integrated Fitness + Nutrition, LLC.

I help people build sustainable habits around food, fitness, and lifestyle so they can feel strong, energized, and fully in sync with their best selves — without restriction or burnout. My approach is holistic, realistic, and always tailored to you.

I’ve been on my own wellness journey since age 4 (yep, really!) — from soccer and dance to circus arts, climbing, weightlifting, yoga, and more. I’ve explored everything from veganism to whole-foods omnivorous eating, and I love sharing what I’ve learned along the way.

I live in Ballston Spa, NY with my daughter (who I homeschool), my partner, and his four awesome kiddos. Life is full — and I wouldn’t have it any other way!

Have questions or just want to connect? My DMs are always open!

Hormonal whiplash? I know her.Me in week 1: “I’m a sleepy little hermit, please don’t speak to me.”Me in week 2: “Let’s ...
07/11/2025

Hormonal whiplash? I know her.
Me in week 1: “I’m a sleepy little hermit, please don’t speak to me.”
Me in week 2: “Let’s change the world before lunch.”

✨That’s not mood swings. That’s your cycle talking.

If you’ve ever felt personally victimized by your own hormones... same.

BUT I made you a little cheat sheet so you can finally decode what the heck is going on each week — and know how to move, eat, and live in sync with your body (instead of battling it).

📖 It’s called Your Cycle, Decoded
💌 Drop “CYCLE” in the comments or DM me and I’ll send it over with love and a side of dark chocolate.

37. Stronger. Healthier. Happier. More me than ever.I feel better in this body now than I ever have—physically, mentally...
07/01/2025

37. Stronger. Healthier. Happier. More me than ever.

I feel better in this body now than I ever have—physically, mentally, and emotionally. More energy. More strength. More clarity about how I want to live and who I want to be.

It doesn’t happen by accident. It’s not luck. It’s the result of small, intentional choices—stacked over time. Movement. Nourishment. Rest. Boundaries. Choosing what supports the life I want, not just for today, but for future me... and for my family, as we all grow and change together.

I don’t chase perfection. I don’t believe in it. But I do believe in showing up. In the habits that support my health, my strength, and my joy. In becoming—over and over—the woman, the mom, the partner, and the friend I want to be.

Aging gracefully isn’t about resisting time. It’s about honoring this body, this life, and this wild little adventure. So I can keep living fully, loving deeply, and chasing every beautiful thing that matters to me.

Here’s to strength. To health. To joy. To being wildly, unapologetically alive.

Whether your goal is to:💪 Build muscle🔥 Lose fat⚖️ Or do both at once...There’s a way to make it happen without extreme ...
06/24/2025

Whether your goal is to:
💪 Build muscle
🔥 Lose fat
⚖️ Or do both at once...

There’s a way to make it happen without extreme diets, burnout workouts, or second-guessing every bite.

The truth?
➡️ You don’t need a “perfect” plan.
➡️ You need a personalized, doable one that fits your lifestyle — and evolves with you.

This is where I come in 💁‍♀️
We map it out together. Step by step. With real food, real support, and real progress.

📩 Drop your goal below or DM me “GOALS” and I’ll send you a starting point you can use this week.

Vacation doesn’t mean starting over.I used to think that if I didn’t stick perfectly to my plan while traveling, it was ...
06/08/2025

Vacation doesn’t mean starting over.

I used to think that if I didn’t stick perfectly to my plan while traveling, it was all wasted. That “all or nothing” mindset left me stressed and drained.

Now I know better: progress is about the habits I build every day—not perfection during vacation.

It’s okay to enjoy treats, rest more, and move in ways that feel good.

The real win is coming back feeling refreshed and confident—not burned out.

You don’t have to choose between “vacation mode” and “healthy mode.” You can have both.

💬 What’s one way you practice balance on vacation? Let’s inspire each other!

This wasn’t about getting smaller.It was about getting stronger, more capable, and finally in control of his nutrition.T...
06/03/2025

This wasn’t about getting smaller.
It was about getting stronger, more capable, and finally in control of his nutrition.

This male client came to me weighing 155, aiming for 175.
Busy job. Constant travel. Zero experience tracking food.
Still, he made it happen—with a plan that fit real life.

➕ 16 pounds of progress
⏱️ 4 months of focused effort
💡 1 plan that actually worked

“By the end, it was second nature.
I proved to myself it was possible.”

He didn’t “go on a diet.”
He built a foundation—for strength, confidence, and long-term results.

Guys—if you’re ready to stop winging it and start showing up like you mean it,
DM me “READY.”

Feeling aligned with your body looks different for everyone.For me, it’s about having fun, moving freely, and enjoying t...
06/01/2025

Feeling aligned with your body looks different for everyone.

For me, it’s about having fun, moving freely, and enjoying the moment without overthinking.

It’s not about strict rules or perfect workouts.
It’s about tuning in, moving joyfully, and choosing habits that support my energy and confidence.

That’s what I help my clients create—a lifestyle where health and happiness coexist.

💬 What does feeling aligned with your body mean to you? Drop a word below!

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Ballston Spa, NY
12020

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+15182175656

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