Activate Health and Fitness

Activate Health and Fitness Health and Wellness Company
Integrative Nutrition Health Coaching
Personalized Fitness Training

To the Person Who Wants to Start, But Feels Overwhelmed🥹🍎💪Dear You,If you’ve been thinking about starting your fitness j...
01/12/2026

To the Person Who Wants to Start, But Feels Overwhelmed🥹🍎💪

Dear You,

If you’ve been thinking about starting your fitness journey but feel unsure where to begin — this is for you.

You don’t need to be “in shape” to walk into a gym.

You don’t need to lose weight first.
And you don’t need to push your body to exhaustion to make progress.

Your body isn’t broken — it’s responding to the life you’ve lived so far.

Starting doesn’t mean changing everything overnight. It means learning how to support your body with movement, nourishment, and recovery that actually fit your season of life.

We begin slowly. We focus on consistency, not perfection. We build strength, confidence, and trust — one session at a time.
You’ll learn that movement can feel empowering instead of punishing.

That getting stronger improves energy, mood, and resilience — not just appearance.

And that progress is measured by how you feel, not how fast you move.

If you’ve been waiting for a sign to begin, let this be it. My DMs are open!!

You’re allowed to start exactly where you are.

— Shelly
Activate Health & Fitness

Merry Christmas!! Sending warm wishes this holiday season❤️As the year comes to a close, it’s easy to rush straight into...
12/25/2025

Merry Christmas!! Sending warm wishes this holiday season❤️

As the year comes to a close, it’s easy to rush straight into planning the next goal — but rest and reflection are essential parts of progress, not pauses from it. So make sure to use this time to reflect and rejoice!!😌

Reflection allows your nervous system to slow down, your body to recover, and your mind to recognize growth that often goes unnoticed. When we skip this step, we miss the opportunity to reinforce the habits, behaviors, and mindset shifts that actually created change.

From a physiological perspective, rest supports hormone balance, muscle repair, immune function, and stress regulation. Chronic pushing without recovery elevates cortisol, increases fatigue, and can make progress feel harder than it needs to be. Strategic rest — physical and mental — allows your body to adapt, rebuild, and become more resilient.

This is also a powerful time to acknowledge achievements beyond numbers:
• consistency you maintained
• boundaries you honored
• strength you built
• routines you returned to
• challenges you navigated
• awareness you gained about your body and needs

Progress isn’t just what you accomplished — it’s who you became in the process.

Before setting new intentions, give yourself permission to pause. Celebrate the effort you showed up with. Let your body and mind fully absorb the work you’ve already done.

Rest is not a step backward — it’s what allows you to move forward with clarity, confidence, and sustainability.😉

Give the gift of health this holiday season 🎁 Gift Certificates are now available!Perfect for anyone wanting support wit...
12/09/2025

Give the gift of health this holiday season 🎁 Gift Certificates are now available!

Perfect for anyone wanting support with fitness, nutrition, mindset, or overall wellness.
DM to purchase or learn more!

✨ Post-Thanksgiving Reset: Support Your Body, Don’t Punish ItIf you’re feeling a little sluggish, more bloated than usua...
12/03/2025

✨ Post-Thanksgiving Reset: Support Your Body, Don’t Punish It

If you’re feeling a little sluggish, more bloated than usual, or extra snacky after the holiday weekend — that’s completely normal. Your body is simply recalibrating after enjoying foods that are richer, saltier, or different than your everyday pattern.

Instead of jumping into restriction or “detox mode,” try this gentle, science-backed approach that actually supports metabolism, digestion, and energy:

1️⃣ Rehydrate Before You Restrict Anything
High-sodium meals and travel can leave you feeling puffy or fatigued — and most of the time, it’s simply dehydration.
Start your morning with water before coffee, and aim for 2–3 bottles before lunch.
Hydration helps with:
• digestion
• cravings
• energy
• bloating
• joint comfort

2️⃣ Stabilize Your Blood Sugar With Protein
After a holiday full of higher-carbohydrate meals, your body will naturally crave grounding foods.
A protein-forward meal helps steady your blood sugar and reduces the “post-holiday hunger swings.”
Great options:
• eggs or egg bites
• Greek yogurt bowls
• chicken or turkey leftovers
• tofu scramble
• protein smoothies with berries + chia

3️⃣ Add Color + Fiber to Support Digestion
Your gut loves plants — especially after a heavier eating weekend.
Aim for 2–3 colors on your plate:
• leafy greens
• berries
• roasted veggies
• citrus
• beans or lentils (if well tolerated)

4️⃣ Move, But Don’t Over-Correct
You don’t need a “burn it off” workout — just movement that supports circulation and digestion.
A 10–20 minute walk is one of the most effective ways to reduce post-holiday fatigue and bloating.
Gentle movement signals safety, which helps regulate stress hormones and appetite cues.

5️⃣ Return to Your Routine — Not to Restriction
The fastest way to feel better is simply getting back to the habits that support your body day-to-day:
• balanced meals
• water
• regular mealtimes
• sleep
• movement you enjoy

✨ Remember:
Your body isn’t asking to be punished.
It’s asking to be supported.
One weekend does not undo your progress — the habits you return to are what truly matter. 🤍

If you’ve been feeling tired, craving sugar, “snack-y” at night, or struggling to stay focused—your blood sugar may be t...
11/25/2025

If you’ve been feeling tired, craving sugar, “snack-y” at night, or struggling to stay focused—your blood sugar may be the reason, not your willpower.

Most people think these symptoms come from stress or bad habits… but the truth is simpler:

Your body runs best when your blood sugar is steady.

When it spikes too high and then crashes too low, you feel it immediately:
• energy dips
• mood swings
• irritability
• intense cravings
• brain fog
• afternoon crashes
• disrupted sleep
These aren’t random—they’re your body trying to stabilize itself.

Here’s what actually helps ⬇️

🍳 1. Start Your Day With Protein (Not Coffee + Carbs)
Your morning sets the tone for your metabolism.
Protein helps:
• stabilize blood sugar
• reduce cravings later in the day
• support hormone balance (especially for women 40+)
• keep you fuller, longer
A protein-forward breakfast is one of the simplest ways to feel better fast.

🌿 2. Build Balanced Plates All Day Long
Think of each meal as a team effort:
Protein + Carbohydrate + Healthy Fat + Fiber
When all four are present, your body digests more slowly and evenly—no spikes, no crashes.
Examples:
• Eggs + avocado + berries
• Chicken + quinoa + vegetables
• Greek yogurt + chia + fruit
• Tofu bowl with rice + veggies + sesame
When your meals are balanced, your mood and energy are balanced, too.

🥗 3. Use Protein & Fiber as Your Stabilizers
Protein slows digestion and keeps blood sugar stable.
Fiber does the same—plus it supports gut health and keeps you full longer.
Aim for:
• 20–30g protein per meal
• A source of fiber at every meal (vegetables, fruit, chia, whole grains, legumes)
These two together make a huge difference in cravings and energy.

⏱️ 4. Don’t Skip Meals
Skipping meals causes your blood sugar to drop… which triggers cravings, irritability, and overeating later.
Consistent eating = consistent energy.

💬 Your Body Isn’t “Out of Control” — It’s Communicating
Blood sugar balance affects:
• hormones
• metabolism
• mental clarity
• stress response
• sleep
• hunger signals
• cravings

If you want help building balanced meals or creating a sustainable routine, I’d love to support you!!

🌱 Fuel, Don’t Restrict — Understanding What Your Body Actually NeedsHere’s your quick protein primer:
💪 Protein’s Purpos...
11/19/2025

🌱 Fuel, Don’t Restrict — Understanding What Your Body Actually Needs

Here’s your quick protein primer:
💪 Protein’s Purpose: Builds and repairs muscle, bone, skin, and hormones.

🥗 How Much: Aim for 30-40g per meal (a palm-sized portion).

🌿 Sources: Bison, Chicken, Turkey, Eggs, fish, beans, tofu, Greek yogurt — mix it up!

⏰ Timing: Include protein at all meals, including breakfast, and after workouts for steady energy and recovery.

✅ Practical takeaway: Build balanced plates with whole & real foods.

protein + nutrient dense carbohydrates (fruits & vegetables)+ healthy fat

Your body doesn’t want less — it wants better. Nourish it well, and it will respond with strength, clarity, and resilience. ✨

Schedule a session to create your personalized plan for optimizing protein, planning,prepping and maintaining a delicious and healthy diet without restriction😎

Cravings, Fatigue & Metabolism — Let’s Talk Blood Sugar BalanceIf you’ve ever wondered why some days you feel energized ...
11/10/2025

Cravings, Fatigue & Metabolism — Let’s Talk Blood Sugar Balance

If you’ve ever wondered why some days you feel energized and steady, and others feel like a rollercoaster of cravings, irritability, or afternoon crashes — it often comes back to blood sugar balance.

When we start the day with coffee + carbs (like toast, fruit, granola, or a latte), our blood sugar spikes quickly... and then drops just as fast.

That dip is what triggers:
• cravings 🍫
• irritability 😣
• fatigue 🥱
• “I need something sweet / I need more caffeine” moments ☕️

The solution isn’t more discipline — it’s better fuel.

✨ Here’s the science made simple:
Protein + fiber help slow digestion → stable blood sugar.
Stable blood sugar means steady energy, calm mood, and fewer cravings.
Meal timing matters: Eating balanced meals throughout the day keeps your metabolism and hormones supported.

💡 Practical Takeaway:
Start your morning with protein, not just coffee and carbs.

Try:
• Eggs + veggies + avocado
• Greek yogurt + berries + chia
• Protein smoothie with greens + nut butter
• Tofu scramble + sweet potatoes

Balanced blood sugar is the foundation of hormone balance, focus, and fat loss.
When you fuel your body the way it’s designed to be fueled, everything gets easier.

🌿Simplifying Anti-Inflammatory Eating — The Foods That Help You HealInflammation isn’t just about sore joints — it’s a s...
11/03/2025

🌿Simplifying Anti-Inflammatory Eating — The Foods That Help You Heal

Inflammation isn’t just about sore joints — it’s a signal from your body that something is off.

Chronic inflammation can impact your energy, mood, hormones, recovery, and even longevity. But the good news? Food is one of the most powerful tools you have to reduce it.💚

Let’s simplify what really matters:
Better Choices for Healing & Energy…

✅Lean Proteins: Fish, eggs, tofu, or chicken - support tissue repair and hormone balance.
✅Anti-Inflammatory Foods:
Berries, turmeric, leafy greens - protect cells and reduce oxidative stress.
✅Healthy Fats: Olive oil,
avocado, nuts — nourish the brain and joints.
✅Fiber-Rich Foods: Oats, beans, chia, cooked veggies - support digestion and gut health.
✅Hydration: Water, herbal teas, bone broth, or low-sugar electrolytes — every cell depends on it.

🌈Simple Rule: Add color, not complexity. Aim for three colors of plants on every plate.

🔥Top foods to limit for healing…

🚫Processed Meats: Bacon, sausage, deli meats - often contain nitrates/nitrites linked to cancer risk.
🚫Red Meat: Keep to

10/22/2025

Make the change TODAY💪

Message me directly or check out the link in my bio to schedule your next session!! The time is NOW👏😆💫

🌱 Fuel, Don’t Restrict — Understanding What Your Body Actually NeedsHere’s your quick protein primer:
💪 Protein’s Purpos...
10/19/2025

🌱 Fuel, Don’t Restrict — Understanding What Your Body Actually Needs

Here’s your quick protein primer:
💪 Protein’s Purpose: Builds and repairs muscle, bone, skin, and hormones.

🥗 How Much: Aim for 30-40g per meal (a palm-sized portion).

🌿 Sources: Bison, Chicken, Turkey, Eggs, fish, beans, tofu, Greek yogurt — mix it up!

⏰ Timing: Include protein at all meals, including breakfast, and after workouts for steady energy and recovery.

✅ Practical takeaway: Build balanced plates with whole & real foods.

protein + nutrient dense carbohydrates (fruits & vegetables)+ healthy fat

Your body doesn’t want less — it wants better. Nourish it well, and it will respond with strength, clarity, and resilience. ✨

Ready to take the guesswork out of your fitness journey?🤔Have you reached a plateau, are not seeing results or have chro...
10/02/2025

Ready to take the guesswork out of your fitness journey?🤔

Have you reached a plateau, are not seeing results or have chronic pains and strains you cannot overcome?

Whether you’re just getting started in a program, wanting to level up a “routine” you have been doing for way too long, or are ready for a targeted plan to finally get the results you are looking for….a personalized Fitness Assessment helps you understand exactly where you are—so we can build a plan that works for your body, your goals, and your life.

✨ What’s included:
✔️Postural & Movement Assessments
✔️ Mobility & Strength Screenings
✔️ Targeted Plan for Muscle Imbalances & Compensations 
✔️ Personalized Fitness Recommendations based on your needs and goals
✔️ Expert guidance from a certified health & fitness coach
Knowledge is power—and this is your first step toward real progress. 💪

📩 Message me to schedule your assessment!

“Learn Your Body—Not Just Your Weight.”
Ready to stop guessing and start progressing? My InBody body composition analysi...
09/14/2025

“Learn Your Body—Not Just Your Weight.”

Ready to stop guessing and start progressing? My InBody body composition analysis gives you the inside scoop on what’s really going on beneath the surface—so we can map out exactly what your body needs to reach your goals.

With InBody, you’ll get:
🔍 Muscle vs. fat breakdown
💧 Hydration & segmental muscle balance
🔥 Visceral fat & metabolic insights
📈 Progress reports to track real changes
🎯 A clear, personalized path toward your fitness & wellness goals

This isn’t just data—it’s your roadmap to more energy, strength, and confidence. Let’s cut through the noise and focus on what really moves the needle for you.

📩 DM me to schedule your scan!

Address

New Orleans, LA

Opening Hours

Monday 6am - 5pm
Tuesday 9am - 5pm
Wednesday 6am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm

Telephone

+15048130226

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Who Am I?

I am a coach.

I educate, motivate and empower clients.

I believe each client is the expert of their own life, and the driving force in their own health.

As a health and fitness coach, I partner with clients, helping them make individualized step by step, easily integrated changes in lifestyle, nutrition and movement to improve all aspects of their health and become ACTIVATED in living the life they desire.