NLS nutrition & wellness

12/15/2025

Strong > Skinny — especially as we age

Lately I’m seeing something that honestly concerns me.
So many women are chasing smaller bodies instead of stronger ones.

Less weight.
Less food.
Less muscle.
Less space.

But here’s the truth👇
As we age, being strong is protective. Being “skinny” is not.

Muscle supports:
• Blood sugar balance
• Hormones and metabolism
• Bone density
• Joint health
• Long-term independence

After 30 (and even more after 40), muscle loss accelerates if we’re not intentionally building and maintaining it. What I’m seeing everywhere right now is women:
❌ under-fueling
❌ over-restricting
❌ avoiding strength training
❌ celebrating shrinking instead of supporting their bodies

That’s not health.
That’s survival mode.

I don’t help women get smaller.
I help women get stronger, nourished, and resilient — mentally, physically and metabolically.

If you’re tired of:
• Feeling weak or depleted
• Dieting over and over with no lasting results
• Being afraid to eat or lift
• Chasing a body that doesn’t support your life

It’s time to do things differently.

This is your invitation to stop shrinking and start building:
✨ a strong metabolism
✨ a body that feels capable
✨ habits you can actually sustain
✨ confidence that comes from strength, not the scale

👉 If this resonates, comment “STRONG” or DM me and I’ll tell you how we can work together.
👉 Or follow along — because this year we’re choosing strength over skinny.

Your future body depends on what you build today. 💪✨

12/09/2025

If your habits don’t match your goals… your goals will stay goals.

One of the biggest breakthroughs women have when they work with me is realizing this:

✨ Your body responds to what you do consistently — not what you intend to do.

You can want more energy, better hormones, clearer skin, weight loss, or a stronger metabolism…
But if your daily habits aren’t aligned with that vision, your body has nothing to work with.

When your habits match your goals, everything shifts:

💛 You stop guessing.
💛 You stop starting over.
💛 You stop feeling frustrated with your results.
💛 You actually feel your body changing from the inside out.

Because aligned habits create aligned outcomes.

And here’s why it works:

🔹 Your nervous system feels safe again.
Less stress → better digestion, better sleep, better metabolism.

🔹 Your hormones stop working against you.
Stable routines equal stable internal signals.

🔹 Your body actually gets the inputs it needs.
Protein, fiber, movement, hydration, boundaries, rest — these turn goals into results.

🔹 Your identity shifts.
You don’t just “try to be healthy”… you become the woman who shows up for herself.

And the results?
They’re not just physical.

Women I work with consistently experience:

✨ More confidence
✨ Sustainable weight loss
✨ Better energy throughout the day
✨ Fewer cravings
✨ Stronger digestion
✨ Clearer skin
✨ A calmer mind
✨ Health that feels in their control again

This is what happens when you align how you live with where you want to go.

This is the work we do together.
Step-by-step habits.
Clear structure.
Support.
Accountability.
A plan that fits your REAL life.

If you’re ready to finally stop saying “I’ll start Monday”… and start living in alignment with your goals — I’m here to help you do it the right way.
💛

https://www.nlsnutritionwellness.com/

Meet Nicole Nicole is a certified Nutrition and Wellness Consultant, wife and mom. With a passion for helping other women live healthier, happier and more balanced lives. She combines her personal experiences of balancing family and wellness. Whether she’s guiding clients on their wellness journey...

12/03/2025

🌿 Why Nervous System Regulation Matters (Especially During the Holidays!) 🎄💛

The holidays are beautiful… and they’re a lot.
More people. More noise. More plans. More sugar. More expectations.
And if your nervous system is already running on fumes, this season can feel overwhelming fast.

Here’s the truth:
👉 You can’t show up as your healthiest, happiest self if your nervous system is stuck in stress mode.
When you’re dysregulated, it impacts your energy, your cravings, your mood, your sleep, your digestion — everything.

But when you learn to regulate your nervous system?
✨ You feel calmer.
✨ You think clearer.
✨ You make better choices.
✨ You enjoy the moment instead of surviving it.
✨ You respond instead of react.

And that’s the real gift during the holidays — to actually experience the joy and connection you’ve been craving all year.

Here are small shifts that make a big difference:
💛 Take 3 slow breaths before walking into busy gatherings
💛 Drink water throughout the day (your nervous system needs it!)
💛 Create small pockets of stillness — even 5 minutes counts
💛 Move your body gently to release tension
💛 Give yourself permission to say “no” when needed

This is the work I help women with every day — the work of feeling grounded, resilient, and in control of their choices instead of being swept up in chaos or old patterns.

If you want to move through the holidays feeling more regulated, more supported, and more connected to yourself…
✨ This is exactly what my coaching is designed for.

You don’t have to white-knuckle your way through another season.
You deserve to feel good while you show up for the people you love.

💬 Drop a “CALM” below if you want help regulating your nervous system, resetting your habits, and moving through the holidays with more peace and power.

12/01/2025

🎄✨ My FREE “Sleigh the Season” Guide Is Here! ✨🎄
If you want to enjoy the holidays without feeling bloated, sluggish, or guilty about every bite… this is your sign.

I put together a free guide to help you stay energized, confident, and in control all season long. Inside, you’ll find:

🍪 Healthier holiday treat recipes (yes, they’re delicious)
📘 Simple articles that teach you how to navigate the holidays without the stress
💡 Mindset tips to keep you on track—even with parties, travel, and chaos

Because the truth is: you don’t need to “start over” in January.
You just need the right tools now.

This guide helps you enjoy the holidays fully, while still honoring your goals, your body, and your energy.

Let’s make this the holiday season one where you feel good during—not just after.

https://www.mealgarden.com/market/sale-package/sleigh-the-season-healthy-holi-1ztwo/?by=1

11/26/2025

✨ Thanksgiving Without the Blood Sugar Rollercoaster ✨

Thanksgiving is meant for connection, gratitude, and enjoying your favorite foods — not the crashes, bloating, or sluggish “after-meal” feeling.
The good news? With a few simple strategies, you can enjoy the day AND feel amazing.

🦃Here’s how to make your Thanksgiving both delicious and balanced⤵️

11/21/2025

Most women have big hopes for their health… but no clear goal and no real plan to get there.
That’s the gap.

Here’s the truth:
Your body and your habits don’t change just because you want them to.
They change when you know exactly what you’re working toward and you have a step-by-step path to follow.

Think of it like driving.
If you plug in a destination, your GPS gives you the route.
If you don’t? You can drive for hours and still end up nowhere close.

Health is the same.

A goal gives you direction.
A plan gives you progress.

When I work with women, we break things down into three simple steps:

1️⃣ Define what you want — clearly, realistically, and in a way that actually excites you.
2️⃣ Build a plan that fits your real life — kids, work, energy levels, time, preferences.
3️⃣ Create accountability and adjustments — because life happens, and you need support that helps you stay consistent, not perfect.

This is the part that changes everything.
It takes your “I’ll start Monday” cycle and replaces it with a roadmap you can follow with confidence.

And my job?
To make this process feel doable, personal, and sustainable so you finally see real momentum instead of burnout or guessing.

If you’ve been working hard but not getting where you want to be, it’s not a lack of effort.
It’s a lack of strategy.

Your goals deserve a plan.
And you deserve support that actually gets you there. 💛

I’m here to support you to make sustainable changes to get you to where you want to be!



https://www.nlsnutritionwellness.com/

11/17/2025

🍁 7-Day Thanksgiving Gratitude Challenge

Because a healthy body starts with a healthy mindset.

Day 1 — Morning Gratitude Reset
Write down 3 things you’re grateful for before you touch your phone.
➡️ Why it matters: It primes your brain for positivity and lowers stress, which supports better choices all day.

Day 2 — Body Appreciation Check-In
Stand in front of the mirror and thank your body for one thing it does for you daily.
➡️ Why it matters: When you respect your body, you naturally treat it better.

Day 3 — Nourish With Intention
Before each meal today, pause and say, “Thank you for this food and what it does for my health.”
➡️ Why it matters: Gratitude before eating improves digestion and reduces emotional eating.

Day 4 — Gratitude Walk
Take a 10–15 minute walk and mentally list things in your life that are going well—big or small.
➡️ Why it matters: Movement + gratitude is a powerful stress reducer and mood booster.

Day 5 — Appreciate Your Strength
Write down one way you’ve grown this year—physically, mentally, or emotionally.
➡️ Why it matters: Recognizing progress builds confidence and motivation for the next step.

Day 6 — Thank Someone Who Supports You
Send a voice message or text thanking someone who makes your life easier.
➡️ Why it matters: Gratitude deepens relationships and strengthens support systems.

Day 7 — Future Self Gratitude
Write a thank-you note to your future self for the health, discipline, and mindset you’re building right now.
➡️ Why it matters: It aligns your actions with who you want to become.

11/14/2025

To Become the Best Version of Yourself… You Have to Do Things You’ve Never Done

Becoming your best self isn’t about perfection.
It’s about evolution.

It’s about realizing that the woman you want to become—the stronger, more energized, more confident version of you—is waiting on the other side of choices you haven’t made yet.

Because the truth is:
You can’t step into a new version of yourself with the same habits, the same routines, or the same limits that keep you stuck.

✨New level = new actions.
✨New mindset.
✨New discipline.
✨New boundaries.
✨New standards.

It’s not always comfortable… but it is powerful.

Every time you choose a healthier meal…
Every time you show up for a workout you didn’t feel like doing…
Every time you set a boundary or stop breaking promises to yourself…
You are casting a vote for the woman you’re becoming.

And that’s how transformation happens—
one brave, unfamiliar step at a time.

If you’re ready to become the best version of yourself, I’m here to guide you, support you, and help you take the steps you’ve been avoiding⤵️

Because your next-level self?
She’s already within you.
Now it’s time to bring her to life 💖🤩

Meet Nicole Nicole is a certified Nutrition and Wellness Consultant, wife and mom. With a passion for helping other women live healthier, happier and more balanced lives. She combines her personal experiences of balancing family and wellness. Whether she’s guiding clients on their wellness journey...

11/13/2025

💫 Why Meal Planning + Accountability Are the Secret Weapons for Busy Women 💫

If you’re a busy woman juggling work, family, and everything in between — it’s easy to feel like there’s never enough time or energy left for you.

That’s where meal planning and accountability come in — the perfect pair for real, lasting change.

🥗 Meal planning takes the stress out of eating healthy. No more wondering what to eat or grabbing whatever’s convenient. You’ll have structure, balance, and meals that actually fuel your energy — not drain it.

💬 Accountability gives you the push and support you need to follow through — even when motivation dips. Because let’s be real — we all do better when someone’s in our corner cheering us on.

That’s exactly what I help women do.
Through my coaching, I create realistic, hormone-friendly meal plans that fit your lifestyle, and I help you stay consistent with accountability, mindset work, and simple systems that actually work long-term.

✨ You don’t need another diet — you need a plan, structure, and support.
That’s where I come in.

If you’re ready to finally stop guessing, gain control of your health, and feel amazing in your body again — let’s chat. 💌
Drop a 💪 below or send me a message, and I’ll share how my personalized coaching can help you make it happen — without the overwhelm.

11/11/2025

🦃 Thanksgiving is coming… but gratitude shouldn’t just be a once-a-year thing.

This season reminds us to slow down, gather with the people we love, and give thanks — but imagine how much our lives would change if we carried that same gratitude with us every single day.

Gratitude isn’t just good for the soul — it’s good for your health.
✨ Studies show that people who practice gratitude regularly have lower stress, better sleep, stronger immune systems, and healthier hearts.
✨ It can even help balance your hormones by calming your nervous system and reducing inflammation.

When you start noticing and appreciating even the smallest things — your morning coffee, your health, a laugh with your kids, or just the fact that you woke up to a new day — your whole mindset and body shift.

Gratitude turns “I have to” into “I get to.”
It brings peace into chaos.
And it reminds us that even on hard days, there’s always something good. 💛

So as Thanksgiving approaches, make it more than a holiday — make it a habit.
Start each day with one simple question:
👉 What am I grateful for today?

Grab your gratitude journal and start your gratitude practice today!

Your mind, your body, and your energy will thank you for it. 🌿



Below I linked my favorite gratitude journal ⬇️

- Using the science of positive psychology to improve happiness, The Five Minute Journal focuses your attention on the good in your life. Improve your mental well-being and feel better every day. - The Five Minute Journal helps you cultivate gratitude. It changes how you feel, alters the a...

11/05/2025

🍁 Struggling with the Fall Time Change? Here’s How to Support Your Metabolism Naturally! 🍁

When the clocks fall back, our internal clocks can feel completely out of sync — and that can impact everything from our energy to our metabolism. The shorter days and darker evenings can make us feel sluggish, hungrier at odd times, and less motivated to move.

Here’s how to fight the fall fatigue and keep your metabolism steady:

🌞 Get morning sunlight – Just 10–15 minutes of early light helps reset your circadian rhythm and boost energy.
🍳 Eat a protein + fiber-rich breakfast – Stabilizes blood sugar and helps your metabolism stay active all day.
🏃‍♀️ Keep your movement consistent – Even short walks after meals can support digestion and hormone balance.
💧 Hydrate often – Cooler temps can trick you into drinking less water, but hydration keeps metabolism efficient.
🍲 Move dinner earlier – Eating at least 2–3 hours before bed supports digestion, fat metabolism, and sleep quality.
🌙 Prioritize a bedtime routine – Dim the lights, unplug, stretch, or read to help your body wind down and recover.

✨ Fall is a beautiful time to slow down — but not to shut down. Help your body adjust so your metabolism keeps working for you, not against you.*

Who’s been feeling that time change this week? 🙋‍♀️

11/04/2025

✨ The power isn’t in thinking about your goals — it’s in taking action on them.

So often, we wait for the “right moment” to start — when life slows down, when we feel more motivated, when things feel easier. But the truth is… that moment rarely comes.

The real magic happens when you take action now.
Even small steps — drinking more water, going for a walk, prepping one healthy meal — build momentum. Action creates clarity, confidence, and results.

Waiting keeps you stuck.
Action moves you forward.

💪 You don’t need to be ready — you just need to begin.
Because the power to change your health, your habits, and your happiness is already in your hands… right now.

Want to start making shifts but don’t know where to start? Let’s chat! Schedule your 30min free call today⬇️

https://www.nlsnutritionwellness.com/

Meet Nicole Nicole is a certified Nutrition and Wellness Consultant, wife and mom. With a passion for helping other women live healthier, happier and more balanced lives. She combines her personal experiences of balancing family and wellness. Whether she’s guiding clients on their wellness journey...