NLS nutrition & wellness

01/20/2026

✨ The “I AM” Goal-Setting Challenge ✨

Most people set goals starting with what they want to do.

But real, lasting change starts with who you decide to be.

This year, I want you to flip the script.

Instead of asking:
➡️ What do I want to achieve?

Ask:
➡️ Who am I becoming?

Step 1: Write Your “I AM” Statement

Choose one identity that feels expansive, grounded, and aligned—not pressured.

Examples:
• I am a woman who honors her body and energy.
• I am someone who follows through on what I say I’ll do.
• I am calm, consistent, and connected to my health.
• I am a person who creates abundance with intention.

Keep it simple. Keep it true.

Step 2: Build Goals That Match That Identity

Now ask yourself:

If this is who I am… what would I naturally do?

If “I am someone who respects my body”, your goals might be:
• Eating to nourish, not punish
• Moving your body consistently, not excessively
• Protecting sleep and boundaries

If “I am disciplined and calm”, your goals might be:
• Fewer commitments, better routines
• Morning grounding practices
• Saying no without guilt

Step 3: Let Your Actions Prove the Statement

You don’t become the person after the goal.
You become the person by acting like her now—in small, daily ways.

✨ Identity first.
✨ Behavior second.
✨ Results follow.

Challenge:
Write your I AM statement today.
Choose one small habit this week that proves it’s true.

01/13/2026

How to stay intentional, present and tuned into our lives to start building the foundations for health and wellness

01/13/2026

01/12/2026

01/01/2026

HAPPY NEW YEAR 🎆
✨ New Year. Same goals? Or a new foundation? ✨

Every January, we promise ourselves:
• eat better
• work out more
• be more disciplined
• finally stay consistent

But here’s the truth most people miss 👇

Your identity shapes your beliefs.
Your beliefs shape your thoughts.
Your thoughts drive your actions.
Your actions create your habits.
And your habits determine your future.

✨ Habits are the fruit.
Beliefs and thought patterns are the root.

If you keep trying to change the fruit without healing the root, nothing truly changes.
That’s why resolutions fade by February.
That’s why motivation doesn’t last.

This year, don’t just set goals — become the person who naturally lives them.
Shift your identity.
Rewire your thinking.
Build habits that actually stick.

✨ 2026 isn’t about doing more.
It’s about becoming more.

Comment “NEW YEAR” if you’re ready to do this differently and build real, lasting change.

12/29/2025

New Year. New Goals. Same Habits?

Most women don’t fail at their goals because they lack motivation.
They fail because their goals are disconnected from their daily habits.

If you want a different year, you don’t need bigger goals —
you need better-aligned habits.

Here’s how to goal set in a way that actually works 👇

✨ Start with the outcome, not the rule.
Instead of “I’m going to eat better” or “I’ll work out 5 days a week,” ask:
➡️ How do I want to feel in my body this year?
➡️ What kind of woman do I want to become?

Your habits should support that identity.

✨ Make habits realistic for your real life.
Not your “perfect” life.
Not January motivation life.
Your busy mom, working woman, tired at 7pm life.

Sustainable habits are small, repeatable, and doable even on hard days.

✨ Focus on consistency, not intensity.
You don’t need to do everything.
You need to do the right things consistently.

Progress comes from showing up imperfectly over and over again.

✨ Build support and accountability.
Willpower fades.
Structure, guidance, and support are what carry you forward when motivation dips.

This is exactly what I help women do inside my work —
we connect goals to habits, habits to lifestyle, and lifestyle to long-term results.

The women who see real change aren’t chasing quick fixes.
They’re building systems that support their bodies, nervous systems, and lives.

If this is the year you’re ready to stop starting over and actually move forward,
I’d love to support you. 💛

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...

12/23/2025

Fun holiday treats + family time = holiday magic 🎄
Grab my FREE Holiday Guide for easy, festive treats you’ll actually enjoy making this week.

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.

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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⤵️