Meghan Ziegler Nutrition and Fitness Coaching, Burlington, IA (2026)

06/07/2023

Summer workout crew!
My kids WANT me to push them in the gym. That’s fun for me. I’ve spent all 6 years with these kids focused on modeling a healthy lifestyle and talking about the importance of not only exercise, but building muscle, strength, and athleticism as we age. When I wanted to make them workout I didn’t (okay sometimes I did 😉), but I modeled, hoped, and prayed that they would eventually want to do it. Here we are! They’re telling me “I’m so glad you’re here helping us, it’s so much easier when we have someone telling us what to do and how to do it”…and I die inside thinking “if only this would apply to other areas of life”. Lol! I’ll take what I can get. 😜🤷🏻‍♀️
What they don’t know is the confidence they build inside the gym will translate to confidence outside the gym and that’s the best part!
My oldest kiddo is venturing out to learn gym life on his own with his very first gym membership so it’s me and these 3 hooligans this summer!

05/30/2023

Tuesdays at the gym are upper body + sprint days! I love my current programming because it incorporates a mix of strength + bodybuilding movements to help women get stronger AND build the muscular-shaped shoulders, back, hips, and legs that we alll love. Best of both worlds!

🎥 cred: my 11 y.o. son 🥰

08/28/2017

Life really is better when we exercise. It's not always easy to force that time for movement, but when we do life is just more manageable. Well...with exercise AND wine, of course. 🍷

Find a way to move that feels good. Maybe you want something challenging. Maybe you want something easy. Whatever you do, enjoy the heck out of it. Pay attention to what actually feels good and do that. Don't worry about what everyone else is doing.

For those that want a fun, laid-back, small group atmosphere while building your strength at your own pace, message me with questions. My group sessions are solely strength-based (no Met Cons or cardio unless you have extra time and want to) and everyone works on their own program at their own pace. Workouts are low-impact and designed with women (of all ages) in mind.

Message me to find out more and to come try two classes for free.

06/09/2017

Here's what's in the basket I'm donating to the 1st Annual Extra Heartbeat Charity Social this weekend! (Forgot to take a picture before I delivered it last night 😬)

It's full of tools for living the good life...with a heavy emphasis on 🍫🍷 ☕️

•12 month membership to my Healthy Habits 365 online nutrition, lifestyle, and exercise program
•Ninja blender system
•Copy of Gourmet Nutrition cookbook by Precision Nutrition
•Copy of Super Shake Guide (PDF to be emailed)
•GreenPan ceramic non-stick frying pan
•Set of 3 Bamboo cutting boards
•Bottle of avocado oil for night heat cooking
•Mason Jar French Press
•Bag of organic coffee beans
•Ninja accessory - coffee and spice grinder
•32 ounce Healthy Human stein
•Sport Lid for Healthy Human stein
•Bottle of red wine
•3 bars of Eating Evolved dark chocolate
•$25 gift card to HyVee
•Meghan Ziegler Nutrition and Fitness t-shirt

This basket has a total value of over $1700!

Come to Bent River Brewing on Saturday to bid on this basket or any of the other goodies up for silent or live auction. PS Bidding has already started and this basket is currently at $50!

Proceeds to help Building Bridges A Southeast Iowa Initiative...

Buy your tickets in advance or at the door. Hope to see everyone there tomorrow night!

05/20/2017

My breakfast today 😻

I got A LOT of questions about what to eat for breakfast. My best advice is 1) eat whatever you like and 2) don't get stuck in the "breakfast box". Food is food...there are no breakfast foods, lunch foods, or dinner foods. There is just food.

Depending on what your goals are, we can adjust things from there. Most people are going to eat different things for breakfast (and every other meal). My breakfasts change based on time, location, what I have, what sounds good, and many other factors.

This is a big breakfast to most people; I like to eat. A lot. I like to feel full and nourished rather than like I'm trying to restrict my food intake. The beautiful thing about relying mostly on plants and animals is that the overall calorie load is pretty low (in general), so it allows for eating a much larger volume of food in order to meet our caloric requirements. It also helps meet more of the nutritional requirements we have that make us look, feel, and function like a healthy human.

Here I have:

🐷 4 pieces of Applegate Farms Uncured Sunday Bacon - a WHOLE PACKAGE of this bacon has less fat than 2 tbsp of peanut butter. How many times would you eat 2 tbsp of peanut butter (or more?) without thinking about it, but would freak about the amount of fat in a package of bacon? 🤔 It's good to look at the whole picture of your nutrition, not just foods in isolation.

🍌A protein smoothie made with a little bit of full-fat coconut milk and water (maybe 1/2 c. each?), 1/2 c. pumpkin, big fistful of spinach, 3/4 c. blueberries, 1/2 a frozen banana, a good dose of cinnamon, half a bag of frozen cauliflower rice, and 30g Vital Proteins collagen peptides (I use this as my protein powder because it's flavorless and there are zero extras added to it). The cauliflower rice gives it a ton of volume because it's mostly water!

🥒 Handful of cauliflower and sliced cucumber (homemade ranch not pictured)

☕️ Black coffee

I've got my 5 "Meal All-Stars" covered here: protein, vegetables, smart carbs, and healthy fats. Working to get each these in each of your meals will help ensure adequate nutrition for life and workouts.

Is this the right meal for you? Probably not. Learn to follow your body and do what works.

If you what to learn more about how to design meals to fit your needs, message me and I'll show you!

05/17/2017

Here is some feedback I'm really proud of regarding my Healthy Habits 365 coaching program from 2 different clients. Both of them put forth their best effort on a consistent basis, are moving away from focusing on "all or nothing", and are committed to doing their best in each situation they face.

They both work full-time (as teachers), have 2 or 3 children who are involved in several different traveling activities, are very social, and they still have found a way to have success adopting healthy habits. They would both agree it's not always easy, but that it's worth it.

Here's what they had to say...

Client A - Week 7 - Habit #4:

Q: What is the program doing really well?

A: "Encouraging me to keep doing little things each day. I've been making little changes here and there that are really mentally shifting my focus on food, and for that I am thankful.

It has been very helpful to feel super supported and reassured about the progress and changes. I don't feel over rushed to change anything. I feel very supported and understood about how hard it can be, but also very encouraged to do such little things that add up!"

Client B - Week 22 - Habit #11:

Q: What are you most proud of from the last few weeks?

A: "It's small...but I big change from last year. I am proud that during baseball tournaments I have stayed away from the concession stand and brought my own healthy snack options. I have only eaten when I'm hungry (and not a steady stream of snacks all day.)"

Slow and steady wins the race, my friends. If you are interested in learning more about this program, comment "Yes" below and I will send you more information. I still have some spots available in my group starting Monday, June 5.

05/16/2017

I’m looking for 10 women and men who are ready, willing, and able to commit to a 12-month online habit-based nutrition, lifestyle, and exercise program at an exclusive price.

No diet or meal plan to follow. No “rules” to follow. No gimmicks. No restrictions. No supplements or products to purchase.

Everything is done through one website with daily lessons, regular check-ins, and an exercise program to fit your needs; complete with both gym and home options, modifications, and video demonstrations for each movement.

You’ll also be added to a private FB group for additional accountability and support.

This program can be done from anywhere in the world as long as you have internet access and a computer or mobile device.

If you’re looking for a magic pill, this isn’t for you.

We’ll start Monday, June 5.

Want more details? Watch this video and comment “YES” below. I’ll send you more information.

https://vimeo.com/212825047

05/08/2017

Who's exercising today and what are you doing?
•
Walking?
Lifting?
Jogging?
Yoga?
Swimming?
Flexibility?
MetCon?
HIIT cardio?
Playing a sport?
•
I walked my dog this morning and I'll head to the gym to lift later.
•
My workout will look like this:
~Dynamic warm up (8-10 min)
~10 minutes of easy sprints (30sec on/30 sec off)
~10 min. of EDT: alternating heavy single arm rows (3 reps R/L per set + 45 sec ribs down breathing between sets)
~10 minute rest-based training circuit of: 5 push-ups, 10 off-set KB walking lunges (KB switches sides each round), 5 banded deadbugs (R/L)
~5 minutes of cool down/stretching/rolling
•
We're all so maxed on time so when we strength train, to get the most bang for our buck in the least amount of time, focus on full-body workouts with movements that are compound (using multiple joints at once) and revolve around pushing, pulling, hip hinging, knee dominance, and core stability.
•
I'll have 3 different kinds of -friendly training in this season in only 30 minutes of work (45 min total once you count warm and cool down)
•
If you're just starting to get yourself in an exercise routine, try doing just 5 minutes of movement/day. Don't over complicate it! It doesn't matter what you do, just move! If you need guidance, reach out and I'll help you with a simple plan.
•

05/04/2017

Fun post-workout It's been a while since I posted one!
•
This week I got myself back into the gym and I've been doing my own thing...using some some new methods I learned with Fast Physique and some ideas from my Healthy Habits 365 online workouts to create my own program. Writing them as I go and having a lot of fun problem solving and practicing. These workouts may inspire the next programming for my in-person strength groups?!
•
Yesterday was strength with heavy back squats followed by a pulling and loaded carrying circuit.
•
Today was a 20 minute MetCon (cardio/conditioning) of:
💥200m run
💥5 KB 1-Arm swing/clean/reverse lunge/shoulder press (all on right side, then all on left side)
•
Felt gooooood!! It was intense, but not too intense. I find that leaving just a little in the tank in every workout is what keeps me coming back for more. When I go to complete failure I dread working out the next time.
•
PS: if you need some direction in the way of nutrition habits and workouts (with demos) but need everything to be on your own schedule...my Healthy Habits 365 program is all of the above. My next group kicks off in July! I'm finalizing some details now so be watching for more information. Contact me if you have any questions!

04/22/2017

Day 13 of - REST today; sprints tomorrow (Week 2; Day 6)
•
Out. Of Gas. I'm tired, hungry, and moody which signals to me to take it easy and pay attention to myself today. Time to scale back the exercise for a day, eat nutritious food, and chill in anyway I can. I actually think I need to increase my food intake a little in response to the heavy workout load. This is new to my body and I think it's telling me it's HUNGRY. I haven't changed my food intake at all yet. I wanted to be very strategic about this (remember, this is an experiment for me!) so I think increasing food intake is the next step. I know from my past, when I'm feeling this way, bumping up my calories (basically by going from 3 full meals to 4 full meals) I will regain my energy and be able to continue my workout schedule. Low energy, hunger, and moodiness are flashing red lights to me. ❌❌❌ and - been slacking 😬
•
In the (not so distant) past this would have been my "excuse" to dive face first into a box of donuts or a bag of chips because "everything in moderation" or "I've been working so hard lately, I deserve it"...except in my world that's just my way of justifying something I don't want to feel bad about. But that doesn't serve me anymore. Now if I want a donut, I'll eat a donut; but not because I "deserve" it or because I'm tired and impulsive...and not even because "everyone else is having one and will I look weird if I don't have one?" and "what if I die tomorrow won't I just wish I had eaten that donut??" No. NO NO NO. I'll just eat one (or not) because it matches my values at that particular time...whatever they may be.
•
Today my body is telling me its tired, it's hungry, it's short-tempered, and a little anxious. So I know (through years of practicing this way of living) that what I need is rest, light movement (did yoga today) and food that will give me energy rather than drain my energy (for me this means animal protein, lots of vegetables, sweet potatoes and plantains, olives, avocados, coconut milk protein smoothies, etc). And also...a massage 😍 and then dinner out with friends. This tank-filling day will make me ready to continue pushing forward tomorrow. It's not "veering off the track" or "or taking a detour" or "falling off the wagon". It's just REST. Work and rest are synergists, not opposites. You can't have one without the other.
•
Gotta find ways to fill your tank when it's close to E. It really does help to listen to our body!
•

Meghan Ziegler Nutrition and Fitness Coaching

06/07/2023

05/30/2023

08/28/2017

06/09/2017

05/20/2017

05/17/2017

05/16/2017

05/08/2017

05/04/2017

04/22/2017

Address

Website

Alerts

Shortcuts

Share