Felicia Schindler-Nutrition and Fitness Coach

Felicia Schindler-Nutrition and Fitness Coach Coach for midlife women & youth athletes! Helping you get strong, fuel smart, and feel your best.

Certified PT & nutrition coach | Sports nutrition & performance coach in training.

06/01/2026

Do you feel tanked during your workout? 👀

Before blaming motivation… check your fuel.

Ask yourself:

✔️ Did I eat before my workout?
✔️ Did I have 20–30g protein?
✔️ Did I have 30–60g carbs?
✔️ Did I eat too much fat beforehand?

Fat digests slower and may leave some people feeling heavy or sluggish before training.

Good pre-workout carb ideas:

🍌 Banana
🍚 Rice cakes
🥣 Oatmeal
🍓 Fruit
🌮 Tortilla
🥔 Potatoes
🥨 Pretzels
🥣 Cereal

Easy pre-workout ideas:

• Banana + protein shake
• Rice cake + protein shake
• Greek yogurt + fruit
• Turkey + tortilla

If you fueled and STILL felt low on energy…

That’s feedback.

Try adding 10–20g more carbs next workout and test it out 💪

Save this for later 📌

Need help with your nutrition or macros? Message me FUEl.

05/31/2026

If you’re trying to build muscle, preserve muscle, recover better, or support your metabolism — protein matters.

Now here’s what this can look like in real life:

If your goal is 100g protein/day, you could do:

Breakfast: 25g
Lunch: 25g
Snack: 25g
Dinner: 25g

Or if you only eat 3 meals/day, you may need closer to:

Breakfast: 35–40g
Lunch: 35–40g
Dinner: 35–40g

Most women are eating some protein… but not always enough protein.

Save this for later 📌

Need help figuring out your calories, macros, or how much protein YOU need? I have a few 1:1 coaching spots open. Message me PROTEIN 💪

05/30/2026

This Ninja Creami Strawberry Cheesecake is creamy, high protein, and tastes like dessert without blowing your macros 🙌. yummy!!!

All you need:

🥛 1½ cup fat free Fairlife milk
🍰 1½ tbsp sugar-free cheesecake Jell-O pudding mix
💗 1 scoop Clean Simple Eats Strawberry Cheesecake protein

Macros:
✨ 165 Calories
✨ 24g Protein
✨ 14g Carbs
✨ 1g Fat

Would you top yours with 🍓 strawberries, 🍫 chocolate chips, or graham cracker crumbs? 👇

05/28/2026

🌯🔥 HIGH PROTEIN CRUNCH WRAP 🔥🌯

Easy, macro-friendly, and honestly SO good 🤤

Crispy on the outside, packed with protein and with that creamy jalapeño drizzle 🙌

This is one of those meals you can easily make fit YOUR goals.

👇 Comment DIP and I’ll send you the jalapeño dip recipe link!

And tell me… what swaps would YOU make?

More protein?
Lower carb?
Extra veggies?
Spicy? 🌶️

I love seeing how y’all make these your own 💪

05/27/2026

HIGH PROTEIN CHEESECAKE

If you have a sweet tooth but still want to hit your protein goals, SAVE THIS 👇

This tastes like dessert but fits your macros 💪

✨ Ingredients:
• 170g Oikos Triple Zero Vanilla Greek Yogurt
• 1-1/2tbsp Sugar Free Cheesecake Jello mix
• 2 tbsp Zero Sugar Cool Whip
• 1 sheet Honey Graham cracker + a little crumble on top

📊 Macros:
145 Calories
17.2g Protein
13.8g Carbs
1.4g Fat

How I made it:
• Lay the graham cracker sheet on the bottom
• Mix yogurt + cheesecake Jello
• Fold in Cool Whip
• Spread over graham cracker
• Add a little crumble on top
• Chill or eat right away 👏

Would you try this?? 👇

05/27/2026

I wanted to share why my workouts are changing

Over the last year, my focus was building muscle and getting stronger. Wanted my upper body stronger but my tennis elbow was just preventing the progress overload.

That meant more traditional strength training… progressive overload, heavier lifting, and building a solid foundation.

Now my goal is shifting.

I’m moving into more of a hybrid style of training — still lifting and prioritizing strength, but also adding more movement, conditioning, and athletic-style work 💪

But here’s what I really want people to understand ⬇️

Your training style should match your goal.

If your goal is building muscle, you can’t train like you’re doing nonstop cardio and random circuits while also trying to survive on the lowest calories possible.

Muscle building and maintaining muscle requires:
✔️ Strength-focused training
✔️ Recovery
✔️ Enough protein
✔️ Enough calories to support the work you’re doing

This is where nutrition matters BIG 👏

I see so many women wanting more muscle, better body composition, and more energy… but they’re under-fueling their body.

And eventually that catches up.

Low calories for too long can lead to:
• Low energy
• Feeling sleepy or drained
• Mood changes
• Poor recovery
• Hormonal stress
• Struggling to maintain or build muscle

That doesn’t mean you have to overeat.

It means your nutrition should SUPPORT your training — not fight against it.

That’s why I don’t believe in random workouts or random nutrition.

Have a goal. Match your training. Match your nutrition. Train with purpose 💯

And if you need help putting the pieces together — I have a few coaching spots open for women wanting support with nutrition, strength training, body recomposition.

DM me COACHING and let’s talk.

05/25/2026

Spent the last year really focusing on building 💪

Building muscle, getting stronger, improving weaker areas, and learning how to fuel my body better.

And honestly… I’m proud of the muscle and strength I’ve built 👏

But your body adapts and sometimes it’s good to switch things up.

So I’ve changed my workouts to more of a hybrid style 🔥

We are still strength training and lifting weights… but now adding more circuits, conditioning, movement, and athletic-style training too.

This does NOT mean endless cardio 😅

It means training smarter, keeping workouts fun, challenging the body differently, improving endurance and conditioning, while still working to build and maintain muscle 💪

And yes… my at-home girlies are making the switch with me using dumbbells 👏

For my gym girls… I can create this style for you too 😉

🔥 BUILD & BURN starts June 8 🔥

If you want structured workouts, strength + conditioning, and a plan that keeps you progressing without guessing…

Comment 🔥 or DM me BUILD for details.

MidlifeFitness StrongWomen CircuitTraining DumbbellWorkout MuscleBuilding FitOver40 WomensFitness Conditioning AtHomeWorkouts StrengthAndConditioning

05/25/2026

🔥 COMING SOON — BUILD & BURN 🔥

Y’all have probably noticed… I’ve switched up my own workouts lately 👏💪

After spending the last year focused heavily on building muscle, I’ve moved into more of a hybrid training style — still building strength, but also adding movement, conditioning, endurance, and feeling more athletic again.

And my at-home girlies… I didn’t forget about y’all 💕

That’s exactly why I created BUILD & BURN 👇

✨ 6-Week Full Body Functional Program ✨

🏠 At Home
⏰ 35–40 minute workouts
💪 Dumbbells + bench/step + bands
✔️ All levels welcome

What to expect:

🔥 3 Full Body Strength Workouts
🔥 1 HIIT + Conditioning Workout (new HIIT every week so we keep it fun 😏)
🔥 Core, glutes + leg focused training
🔥 Daily movement + optional cardio
🔥 Functional strength + conditioning
🔥 Progressive workouts that challenge you without spending hours exercising

This is for my women who want to get stronger, move better, build muscle, and still get that heart rate up while training at home.

Simple equipment. Real workouts. Real life.

📅 Starts Monday, June 8th!

Ready to build strength and burn? 👏

Or DM me with questions 💕

05/21/2026

Who hates the MyFitnessPal update?

Address

Houston, TX

Website

https://www.balancednutrition.fit/

Alerts

Be the first to know and let us send you an email when Felicia Schindler-Nutrition and Fitness Coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Felicia Schindler-Nutrition and Fitness Coach:

Shortcuts

Featured

Share

Category