Take Control

05/21/2026

Most people already know what they “should” be doing.

What’s usually missing isn’t information — it’s systems that make those behaviors easier to repeat during busy, stressful, low-energy days.

The goal isn’t perfection.
It’s reducing the number of decisions your health requires each day.

A few simple systems can make healthy choices feel much more automatic over time.

What’s one system that helps you stay consistent?

05/18/2026

Most people think consistency comes from discipline.

But in practice, it usually comes from how many decisions you have to make in a day.

When everything—meals, movement, hydration, routines—requires active thought, even highly motivated people eventually default to the easiest option.

What I see most often is not a lack of knowledge or effort. It’s a lack of support structures:

No default meals for busy days.
No backup plan when energy is low.
No repeatable daily rhythm.

The goal isn’t to try harder.
It’s to design a system that holds when life is full.

If you want support building those systems, we can help with that.

Click the link in bio to schedule a free consult.

05/18/2026

Celebrating 11 incredible years with Coach Richel! 💚

Coach Richel, thank you for your unwavering dedication to Take Control and your clients. Your passion for meeting people where they’re at, helping them build healthier lives, and helping them find ways to continue doing the things they love has made such a difference to so many. We are so thankful for all that you do and the positivity you bring to our team each day.
Celebrating you today and always. 🎉

05/13/2026

May is Celiac Disease Awareness Month, and one of the biggest misconceptions is that celiac disease and gluten intolerance are the same thing — they’re not.

While both can cause uncomfortable symptoms after eating gluten, celiac disease is an autoimmune condition that can damage the small intestine and impact nutrient absorption. Gluten intolerance (or non-celiac gluten sensitivity) may still cause symptoms, but without the same autoimmune response or intestinal damage.

Understanding the difference matters because proper testing, diagnosis, and treatment can help protect long-term health.

If you’re dealing with symptoms like bloating, fatigue, abdominal pain, headaches, or digestive changes after eating gluten, don’t ignore them.

✔️ Get tested before removing gluten
✔️ Work with a healthcare provider
✔️ Focus on balanced, nourishing meals — not fear around food

Awareness leads to earlier diagnosis, better support, and better health outcomes. 💚

05/12/2026

May is Celiac Awareness Month

Celiac disease is more than “just avoiding gluten.” It’s an autoimmune condition that can impact digestion, energy, nutrient absorption, and overall health.

Many people live with symptoms for years before diagnosis. Awareness matters.

Whether you have celiac disease, support someone who does, or are still searching for answers to ongoing symptoms — you’re not alone.

05/08/2026

Spring evenings with 2 soccer practices, a full workday, and 3 kids… and still, dinner gets on the table.

This is your reminder that healthy eating doesn’t have to be perfect to be powerful.

Breakfast: plain Greek yogurt + vanilla protein powder, blueberries, chia seeds
Lunch: turkey sandwich loaded with turkey, cheese, avocado, mustard, pickles + carrots & hummus
Snack (on the way to the field): dried apricots + pumpkin seeds
Dinner: tacos with Siete tortillas, ground beef, pinto beans, veggies, sour cream + guac

No fancy prep. No perfect timing. Just real food that supports real life.

Because consistency in the messy middle of busy seasons is what actually adds up.

Want more realistic, no-stress nutrition strategies like this? Our health coaching team can help you build habits that actually fit your life. Reach out to get started.

05/06/2026

Survival Day Workout 🖥️💪

For the days when your calendar is packed and your energy is low—but you still want to move your body.

Try this simple desk-friendly reset:
• 10 squats
• 10 desk pushups
• 10 tricep pushups on your desk
• 30-second plank (desk or floor)
• Quick stretch

Repeat hourly or a few times throughout the day.

If you can, add a 15-minute power walk for a mental + metabolic boost.

No gym, no equipment, no perfection—just small movement snacks that add up.

05/04/2026

If nutrition feels overwhelming, it usually just means everything is taking too long.

Here are 5 simple ways to eat better in about 5 minutes—no meal prep, no perfection, just real-life wins you can actually use on busy days.

Think: quick pantry meals, smarter snacks, easy protein boosts, and small upgrades that make a big difference in how you feel.

Nothing fancy—just food that works when life is full.

Save this for the next time you’re hungry and short on time

05/04/2026

Celebrating 10 incredible years with Coach Lindsay at Take Control! 🎉

For a decade, you’ve been an essential part of our team bringing passion, expertise, and a true heart for helping others. Like baking, you’ve mastered the perfect balance of consistency, care, and creativity in everything you do.
Because of you, we’re stronger and able to make a difference every day.
Here’s to 10 years and many more to come. 💚

❤️

05/01/2026

Upgrade your Costco cart—dietitian edition 🛒✨
Swap this ➡️ for that:

• Kirkland Protein Bars ➡️ RXBAR
Less processed, simple ingredients you can actually recognize.

• Veggie Straws ➡️ Salted Pistachios
More protein, more fiber, and way more staying power.

• Wheat Thins ➡️ Simple Mills Almond Flour Crackers
Lower in refined flour, higher in quality fats.

• Noosa Yogurt ➡️ Chobani High Protein
Less added sugar, more protein to keep you full.

Small swaps = big impact over time
You don’t have to overhaul everything—just start with what’s in your cart.

04/30/2026