Katie Welborn, NTP

07/06/2025

👩‍🍳😆

The knives are so bad

03/16/2025

Self love means loving discipline

03/10/2025

How much chicken I’m left with after I take off all the weird bits that freak out my sensory issues:

02/23/2025

Need a meal prep or dinner idea for this upcoming week?

01/07/2025

Between the holidays🎄and the snow days☃️, I am feeling like I can’t get my New Year’s nutrition habits off the ground… Anybody feel me? 🍪🫠

Thankfully I have my Nutrition Kickstart group beginning in just a couple of days! In case you might be feeling like I am, consider this my personal invitation to join my group! Most of the details are above, but here’s the scoop…

Get back to the basics with your nutrition and fitness - and earn points & prizes along the way! You’ll receive points each week for consistency with keeping your food journal, attendance at the gym, movement outside of the gym, and other weekly challenges. And *yours truly* will be there along the way to help you stay encouraged and accountable and provide weekly feedback.

You’ll also be given the option to be linked up with a meal prep swap buddy or a walking buddy (if desired).

For those who do not enjoy tracking their food in an app, do not despair! There is a second tracking option available to you – please reach out to me for more information!

This is NOT a weight loss challenge, this is a Nutrition To Fuel Your Best Life Challenge! Our group is appropriate for fat loss, muscle gain, maintenance & other goals!

There will be an informational/kickstart meeting this Sat, Jan 11 at 9:15 AM at – please join us, and visit the link in my bio to sign up today!

01/02/2025

One of the best habits I started last year that I will most definitely carry with me into 2025 - MEAL PREP SWAP 🍲

Each week, I only have to plan and cook once – but I get to enjoy delicious and healthy meals all week long! Shout out to my amazing meal prep swap buddy – at the beginning of each week I cook 6 meals, keep 3 for myself, and take 3 to her. Later in the week, she does the same for me.

Lunch seems to be the meal where I struggle the most to stay on track with healthy eating. This arrangement allows me to have healthy and balanced meals ready to go 6/7 days a week!

I cannot take credit for this amazing idea – a couple of super smart ladies at Rocktown CrossFit have been doing this successfully for awhile. Shoutout & - thanks for not gatekeeping your idea and allowing us to copy you! 👯‍♀️

Are you interested in being connected with a meal prep swap buddy? My next Nutrition accountability group is starting in 10 days, and I will be connecting group members with a meal prep buddy (if desired) – check the link in my bio for more info & to sign up!

12/30/2024

Ready to kickstart 2025 with a healthier you?! Our accountability group, Nutrition Kickstart 2025, starts January 12th and registration is open now! Let’s start the year off strong by improving our health through nutrition, together!

Group Dates: January 12 - February 8, 2025
Informational meeting: Saturday, January 11, 9:15 am
Closing celebration: Sunday, February 9, 4 pm

Kickstart participants will receive personalized meal planning recommendations and macro targets, before & after body composition testing, weekly feedback on food logs, and much more! Prizes will be awarded for challenges along the way, and for overall consistency at the end of the 4 weeks.

In addition to feedback and support from nutrition Coach Katie, group participants will be linked up with an accountability buddy within the group. Partners will be encouraged to connect outside of the gym to swap healthy meals and recipes, meet up for a walk, and offer accountability and support.

Let's kickstart 2025 together! To get on the group list, fill out the form at https://forms.gle/kM7RV2LQqhCpUijt7 Group communications begin soon, so sign up today!

11/27/2024

An important reminder - especially heading into the holiday season 🤍

Reminders for people pleasers:

1. You will feel (sometimes incredibly) guilty when you start saying no— and that’s ok. Sit with the emotion, then watch it fade. It gets easier with time. And with each time you gain more confidence.

2. It’s not your role to keep everyone happy. It’s ok if people are let down or disappointed. This is part of life. And not a sign you’ve done anything wrong.

3. Anxiety and depression are signals that we’re neglecting ourselves, our needs, and/or our dreams.

4. Sometimes the most loving thing we can do for someone is to let them fix or work through their own issues. We can remind them they’re capable, and step back as they find their own way.

5. It’s not possible to be happy or fulfilled if you’re making choices to not upset or offend. When you’re living in your authentic self— not everyone will approve. And that’s ok, because you’re the only one who needs to approve of you.

6. Young girls and women are specifically conditioned to believe being “good” is the most important thing they can be. And our health suffers because of it. It’s healthy to state your own needs, to have clear boundaries, and to speak up for yourself on a regular basis

11/26/2024

Hmmmm
Via

11/22/2024

11/18/2024

What to expect to pay at checkout this season on Thanksgiving staples from turkeys to potatoes.

11/14/2024

Meet Our Nutritionists: Katie & Kendra! 🥗✨

We’re excited to introduce our expert nutrition duo, Katie and Kendra! They’re here to guide you on your journey to a healthier, happier life. With a shared passion for balanced, nutritious eating, Katie and Kendra believe that small, sustainable changes can lead to transformative results.

Whether you’re aiming to boost your energy, achieve specific health goals, or simply learn more about nourishing your body, Katie and Kendra are here to support you every step of the way. Book a session today and take the first step towards your wellness goals! 🌟