NLS nutrition & wellness

10/10/2025

🍁 Fall Into Wellness: Immune Boosting Edition

As the seasons change, so do your body’s needs — and now is the perfect time to give your immune system the support it deserves.

My Fall Into Wellness Immune Boosting Program is a guided reset designed to strengthen your body’s defenses, optimize energy, and create sustainable wellness habits before winter hits.

✨ Here’s what you’ll gain:
✔️ A complete 7-day immune-boosting meal plan (high protein + high fiber)
✔️ Grocery lists and simple, seasonal recipes
✔️ Gut and immune support guide
✔️ Lifestyle strategies for sleep, stress, and daily energy

You’ll finish the week feeling recharged, balanced, and confident — with tools you can carry into this season.

Don’t wait until you feel run down to make a change. Strengthen your immune system now so you can feel your best through the colder months ahead!

🍂Let’s Fall into Wellness⤵️

https://www.mealgarden.com/market/mp-subscribe/ifeaa/fallintowellness/

Fall is a time to slow down and enjoy the changes of the season—cooler temperatures, drier air, and delicious, warm foods. Learn which produce to buy and how to prepare meals with fall spices that will satisfy your taste buds. Each year, the environment provides subtle hints that fall is on its wa...

09/22/2025

🍂 Fall is here—and it’s more than cozy sweaters and pumpkin spice. It’s also the perfect time to give your immune system the boost it needs.

As the weather cools and the days get shorter, our bodies work harder to fight off seasonal bugs, stress, and fatigue. By nourishing yourself now with warming, nutrient-dense foods, building consistent movement, and leaning into daily wellness rituals, you’ll create strong defenses that carry you through the colder months ahead.

Think of it as preparing your body’s shield before winter really sets in.

This season, focus on:
🍎 Fall produce rich in vitamins & antioxidants like- apples, pomegranates, pumpkin seeds, squash and Brussel sprouts
💤 Prioritizing restful sleep and stress balance- aim for 7-9 hours of quality sleep, balance stress by deep breathing
🏋️‍♀️ Consistent, supportive movement- take walks in nature and strength train 3 times a week
💧 Staying hydrated (yes—even when it’s chilly!)- warming liquids like soups and teas can help keep you hydrated properly in the colder months

Take this time to invest in your health so you can feel energized, resilient, and ready to enjoy everything the season brings. 🍁

👉 Who’s ready to make fall their immune-boosting season?

09/10/2025

Check out my top product picks on Amazon⬇️

08/13/2025

The Power of One Simple Question

“How can I start supporting my body and mind?”

It’s a question that invites curiosity, not pressure.

Too often, we think improving our health means a complete life overhaul—strict plans, rigid routines, and a never-ending to-do list. But real, sustainable change starts with simplicity.

When you focus on one small, doable action, you create space for consistency… and consistency is where transformation happens.

Supporting your body and mind might be as simple as:
• Adding a handful of greens to your lunch
• Taking five deep breaths before your next meeting
• Stepping outside for a few minutes of fresh air
• Turning off your phone 30 minutes before bed

You don’t have to do everything. You just have to start with something.

So today, ask yourself:
👉 What’s one simple step I can take to support my body and mind—right now?

Your health journey doesn’t need to be complicated. It just needs to begin.

🫶🏻Want to start supporting your body and mind through small sustainable changes but stuck where to start? Let’s chat! DM me to book a free 30 minute call to get started on YOUR wellness journey.

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...

07/23/2025

✨Why NEAT Movement Matters More Than You Think

You’ve probably heard the phrase “sitting is the new smoking.” It might sound extreme—but the science backs it up.

Most of us spend the majority of our day sitting—at a desk, in the car, or on the couch. Even if you get in a workout, it may not be enough to undo the damage of being sedentary for hours on end.

That’s where NEAT comes in.

NEAT (Non-Exercise Activity Thermogenesis) is all the movement you do outside of structured workouts—things like walking the dog, folding laundry, gardening, fidgeting, or taking the stairs instead of the elevator. These seemingly small activities add up and play a huge role in:

✅ Maintaining a healthy weight
✅ Supporting your metabolism
✅ Improving circulation
✅ Reducing stiffness and joint pain
✅ Lowering risk for chronic diseases like heart disease, diabetes, and even certain cancers

NEAT can account for hundreds of extra calories burned per day—without a single trip to the gym.

Why Sitting All Day is Harmful-
Extended sitting slows circulation, tightens hips and hamstrings, weakens core and glute muscles, and increases insulin resistance. Over time, this can lead to:

🚫 Poor posture
🚫 Increased inflammation
🚫 Higher risk of chronic illness
🚫 Decreased energy levels and mental clarity

NEAT Movement Recommendations:
Here’s how to get more movement into your day:

🔹 Set a timer to stand and stretch every 30-60 minutes
🔹 Take short walking breaks—5-10 minutes every hour
🔹 Pace while on phone calls
🔹 Do a few bodyweight squats or calf raises during TV commercials
🔹 Park farther away, take stairs when you can
🔹 Invest in a standing desk or try walking meetings

Daily movement doesn’t have to be intense—but it does have to be consistent. NEAT is one of the most underrated tools for long-term health, metabolism, and vitality.

💪🏼Let’s start moving more, not just in the gym—but in every moment of the day!

07/15/2025

In my coaching, we start with the foundation.

I know how tempting it is to jump into a new diet or intense workout and hope for quick results. But real, lasting change doesn’t come from shortcuts.

Inside my nutrition and wellness programs, and when I train women 1:1, we start where it matters most:
✔️ Nourishing your body with real nutrient dense whole foods
✔️ Building sustainable, realistic habits
✔️ Moving in a way that supports your body—to build a strong foundation
✔️ Prioritizing rest, recovery & mindset

When your foundation is strong, everything else becomes easier to build.

Ready to create real change? Let’s start at the root. 💪🏼✨

07/02/2025

🇺🇸🎆 Healthy 4th of July-Inspired Recipes to Light Up Your Celebration! 🎆🇺🇸

This Independence Day, you can celebrate with delicious and nourishing food that honors the holiday without leaving you feeling sluggish afterward! Whether you’re hosting, attending a BBQ, or just enjoying a laid-back day with family, these healthy recipes are perfect for your 4th of July table 🇺🇸

Have a safe, sunny, and satisfying 4th! 💙❤️🤍

06/20/2025

☀️ Happy Summer! ☀️
Today is the official start to Summer!
There’s just something about this season—the sunshine, the energy and the fresh start it offers!

If you’ve been craving a reset, a shift in habits, or just a little more you time, my Kickstart to Summer Reset is exactly that.

This program isn’t about extremes or restrictions. It’s about:
✨ Fueling your body with real, balanced meals
✨ Moving with intention (and joy!)
✨ Shifting your mindset to feel confident, strong & in control
✨ Building sustainable routines that actually fit your life

Whether you’re beach-bound, backyard grilling, or juggling all the summer chaos, this reset will help you stay grounded and energized, without the all-or-nothing mentality.

Let’s make this summer your healthiest and happiest yet.

🌞 Ready to jump in? Let’s reset, recharge, and feel amazing!

https://www.mealgarden.com/market/mp-subscribe/ifeaa/SummerReset/

Ready to Reset Your Body and Mind in just 7 Days?Say hello to my Kickstart to Summer Reset Program- the perfect way to refresh your routine, eating habits, shed bloat and feel strong, energized and confident as summer kicks off!7-Day Program Includes:-A Simple, delicious 7-day meal plan -A complete....

06/10/2025

🌞 Healthy Summer Habits WITHOUT the Restriction 🌴

Ladies, summer doesn’t have to mean “starting over in September.” You can enjoy the season and still feel great in your body—with zero guilt and zero crash diets. Here are a few gentle, sustainable ways to stay on track without sacrificing the fun:

✅ 1. Anchor Your Day with a Nourishing Meal
Start your morning with protein, fiber, and color (think eggs + avocado toast + berries). It sets the tone and helps curb cravings all day long.

💧 2. Hydrate Like It’s Your Job
Heat, travel, and cocktails can leave you depleted. Keep a water bottle with you, and aim to drink before you feel thirsty.

🚶🏽‍♀️ 3. Move with Intention
You don’t need an hour in the gym. A walk with the kids, a 20-minute strength circuit, or a quick stretch counts. Do what feels good, not punishing.

🧠 4. Ditch the All-or-Nothing Mindset
One indulgent meal doesn’t “ruin” anything. Flexibility is what makes habits stick. Balance isn’t perfection—it’s consistency over time.

🧘🏽‍♀️ 5. Make Space for Mental Wellness
Unplug. Breathe. Say no when you need to. Summer is for you too—not just your schedule, your kids, or your to-do list.

What’s a goal you have this summer? Drop a comment 👇

05/21/2025

✨ Ready to reset your routine and feel your best this summer? ✨
I created the Kickstart to Summer Reset as a simple, supportive way for women to reconnect with healthy habits without the overwhelm. 🌿

This 7-day reset includes:
✅ A balanced 7-day meal plan with grocery shopping list (real food, nothing fancy or restrictive)
✅ Articles to help you reset your mindset and support your body
✅ 5 bonus recipes you’ll want on repeat all summer long

Whether you’re feeling stuck,or just want a fresh approach to your nutrition, this is for YOU. 💛

👉 Note: This is not a personalized program and is intended for general wellness guidance. Always check with a healthcare provider before starting any new nutrition or fitness routine.

Ready to Reset Your Body and Mind in just 7 Days?Say hello to my Kickstart to Summer Reset Program- the perfect way to refresh your routine, eating habits, shed bloat and feel strong, energized and confident as summer kicks off!7-Day Program Includes:-A Simple, delicious 7-day meal plan -A complete....

05/11/2025

Happy Mother’s Day to all the strong, beautiful, and resilient moms out there — especially the ones who are doing all the things with love (and maybe a little caffeine)!

I know firsthand that motherhood is a wild mix of chaos, joy, sacrifice, and the deepest love imaginable. Some days we feel like superheroes, other days it feels a bit more chaotic.But through it all, we show up.

So here’s to the moms holding it down at home, at work, and everywhere in between. You are seen. You are appreciated. And you are doing an amazing job!

Sending love and gratitude to all the incredible mamas today — enjoy your day, you’ve more than earned it!

05/08/2025

May is Women’s Health Month — Let’s Prioritize YOU!

At NLS Nutrition & Wellness, I believe every woman deserves to feel strong, supported, and seen — not just this month, but all year long.

Women’s Health Month is a time to pause and reflect on the unique health challenges women face across every stage of life: balancing careers, families, caregiving, hormonal shifts, mental health, and more. It’s also a time to remind ourselves that self-care is not selfish — it’s essential.

Here’s how you can honor your health this month:
✔ Schedule your annual check-ups — your well visit, mammogram, and any overdue screenings.
✔ Nourish your body with balanced, nutrient-dense foods that fuel energy and hormone health.
✔ Move daily — whether it’s strength training, walking, yoga, or dancing, your body thrives on movement.
✔ Prioritize rest and stress management — burnout isn’t a badge of honor.
✔ Connect with your support system — friends, family, or professionals who lift you up.

At NLS Nutrition & Wellness, I’m here to guide you with personalized nutrition and wellness plans designed for your unique body, goals, and season of life. Let’s make May a month of empowerment, education, and action — because when women thrive, families and communities thrive too.

You are worth the time, the care, and the investment.
Let’s make your health a priority — together.

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...