Holistic Nutrition Plus, New York, NY (2025)

04/22/2025

Joe and I are over joyed to announce the birth of our new grandson. After 4 days of a very challenging labor for our daughter Nichole, Wylder Ryan Conkle made it earth side 🩵

Our hearts are bursting with love💙💙

He’s perfectly precious💚

He’s healthy, happy and strong. 💙💚

We are sooooo in love🫶💙💙💙💙💙

03/09/2025

If you’ve been struggling to lose belly fat, it might not be your diet or workout routine holding you back—it could be your sleep.

When you don’t get enough rest, your body produces more cortisol, a stress hormone that tells your body to store fat, especially around your belly. 😩

But here’s the GOOD NEWS—fixing this doesn’t have to be complicated!

Start with these simple tips:
1️⃣ Prioritize 7-9 hours of quality sleep each night—deep sleep helps your body release growth hormones that burn fat and repair muscle.

2️⃣ Create a relaxing bedtime routine—dim the lights, avoid screens before bed, and try meditation or deep breathing to lower stress.

3️⃣ Keep your bedroom cool and dark—this helps regulate melatonin and keeps your sleep cycle
on track.

4️⃣ Avoid late-night snacking—especially sugary or high-carb foods that spike insulin and disrupt fat burning overnight.

I know it sounds simple, but when I started focusing on sleep, I noticed a huge shift—not just in my body, but in my energy, cravings, and mood!

And now, as a certified health coach, I help women do the same—without extreme dieting, guilt, or frustration.

If you’re tired of feeling stuck, I’d love to help you get back in control of your body and energy.

Comment SLEEP, and I’ll send you the link to book a free 20-minute connection call—let’s talk about your goals, struggles, and a sustainable path forward. ✅💚

Make sure to follow me or you won’t get my message!

03/07/2025

After a weekend of indulgence, it’s easy to feel guilty or think you need to punish yourself with extreme dieting or hours of cardio. But here’s the truth—one weekend won’t derail your progress.

Instead of stressing, focus on these simple ways to bounce back and feel your best:

1️⃣ Don’t panic or punish yourself.
Enjoyed good food? Spent time with loved ones? That’s part of life! Progress isn’t ruined in a day—it’s built through consistency.

2️⃣ Get back to your regular meals—not less.
Skipping meals or cutting calories too low can backfire, leading to more cravings and overeating
later. If your goal is 1,700 calories, just return to it.

3️⃣ Hydrate & fuel with fiber-rich foods.
Bloating? Water retention? Flush it out by drinking 2-3L of water and adding high-fiber foods like:
🥦 Leafy greens
🍓 Berries
🌾 Whole grains

4️⃣ Move your body—but don’t overcompensate.
You don’t need to “burn it off. ” Stick to your usual routine—walking 8-12k steps and strength training 3-4x per week is key for long-term fat loss.

5️⃣ Plan ahead for next time.
If weekends like this leave you feeling off-track, ask yourself why. Did you restrict too much during the week? Next time, aim for balance—enjoy your favorite foods in moderation so you don’t feel deprived.

💡 Bonus tip:
Extra calories = extra fuel. Take advantage of that energy and crush your next workout! You’re strong, and one weekend won’t change that. 💪

And now, as a certified health coach, I help women find this balance—without dieting, guilt, or
frustration.

If you’re tired of the cycle of binge eating, cravings, or low energy, let’s talk. 💬

Comment RESET, and I’ll send you the link to book a free 20-minute connection call.

We’ll chat about your goals, struggles, and a sustainable path forward. ✅💚

Or, send me a message—I’d love to connect one-on-one! 💬

Make sure to LIKE & FOLLOW for more sustainable wellness tips! ✨

03/07/2025

We’re always told to eat clean, work out, and stay on top of our health… but what if I told you that some of those "healthy" habits might actually be doing more harm than good?

Here’s what I wish I knew sooner:

1️⃣ Over-exercising 🏃‍♀️
Yes, movement is amazing for your body, but pushing too hard without proper recovery can spike stress hormones, drain your energy, and lead to burnout or even injury. Balance is key!

2️⃣ Too much protein 🥩
We need protein to build muscle and stay strong, but overloading on it—while neglecting carbs and fats—can strain your kidneys and mess with your metabolism. A well-rounded plate is always the best approach!

3️⃣ The comparison trap 😣
Scrolling through social media, seeing other people’s progress, and feeling less than? Been there. Constant comparison steals your joy and confidence. Your journey is YOURS—stay focused on what feels good for you.

4️⃣ Fear of body fat
Society glorifies being as lean as possible, but the truth? Your ideal body is the one that keeps you feeling strong, happy, and hormonally balanced. Some women need more fat for proper hormone function, and that’s okay!

5️⃣ Obsessing over the scale ⚖️
Weight naturally fluctuates due to hormones, stress, and even hydration levels. A single number does not define your health. Instead, focus on how you feel—energy, strength, and overall well-being matter so much more!

The takeaway?

🚫 Don’t let unrealistic standards dictate your health.
✅ Learn what your body truly needs.
💖 Prioritize balance, not extremes.

If you’re ready to take back control of your body, I’d love to help guide you through this
journey.

📅 Book a FREE 20-minute connection call with me, and let’s talk about the best plan for
you.

💬 Drop HEALTHY in the comments, and I’ll send you the details!

02/14/2025

Love Every Version of You 💕

You are not just the person you are today—you are every version of yourself that has ever existed.

The one who struggled, the one who made mistakes, the one who’s still learning andgrowing. And guess what?

Every single version of you is worthy of love.
Love isn’t just for February 14. It’s for every day. It’s for you. 💚

Let this be the month you choose radical self-love—through nourishing foods, movement, rest,
and kindness toward yourself. Because loving yourself isn’t about being perfect—it’s about
embracing your journey.

✨ Ready to take care of YOU in a way that lasts? I’m here to help you live a longer, healthier,
and happier life. 💚

02/13/2025

Love Your Mindset—Because You Are Worth It 💖

The way you speak to yourself matters. The way you think about yourself shapes your world.

This Love Month, let’s celebrate YOU—your growth, your strength, and the kindness you deserve to give yourself every day. 🌸

A few loving reminders:

💚 Be gentle with yourself. Speak to yourself the way you would to someone you cherish.

💚 Take a step toward your dreams. You don’t have to wait until you "feel ready" —you are ready now.

💚 Let go of guilt and self-doubt. You are doing your best, and that is enough.

💚 Prioritize yourself with love. Your well-being is just as important as anyone else’s.

Loving yourself isn’t selfish—it’s the foundation for joy, peace, and a beautiful life.

I’m here to support you in living a longer, healthier, and happier life.

02/12/2025

This Love Month, celebrate the most important relationship—the one with yourself.

Self-love isn’t just words; it’s how you care for YOU every day.

💚 Move with joy—walk, stretch, dance, or simply breathe.

💚 Hydrate like you love yourself—your body craves it.

💚 Nourish with love—choose foods that make you feel amazing.

💚 Rest without guilt—your body needs it to thrive.

💚 Create a routine that feels good for YOU—not what trends say.

Loving yourself isn’t selfish—it’s the key to a longer, healthier, and happier life. 💚

I’m here to help you feel your best, inside and out. ✨

02/12/2025

It’s Love Month—but not the way you think! 💖

This month, let’s shift the focus. Love isn’t just about flowers and chocolates—it’s about you.

How you care for yourself, speak to yourself, and honor your well-being. 💚

True love starts from within. Instead of seeking validation from others, build a foundation of
self-love that lasts beyond February.

Here’s how you can start:

✅ Speak Kindly to Yourself – Each morning, say one thing you love about yourself.

✅ Nourish Your Body – Choose foods that fuel your energy and well-being.

✅ Move with Joy – Exercise is a celebration, not a punishment.

✅ Set Boundaries – Protect your peace by saying yes to what fills you up.

✅ Breathe & Reset – Slow down and soak in the moment—you deserve it.

Ask yourself: How can I show up for myself today? Small acts of self-care create the biggest
shifts.

You deserve love—from yourself first. And I’m here to help you live a longer, healthier, and
happier life. 💚

02/06/2025

If the number on the scale feels like an emotional rollercoaster, you might be making these common mistakes:

1️⃣ Thinking daily weight changes mean fat gain.
Weight naturally fluctuates due to water retention, hormones, sleep, and even stress. A higher number overnight doesn’t mean you’ve gained fat—so don’t panic!

2️⃣ Using the scale as your only measure of progress.
Your body is changing in ways the scale can’t track. Are your clothes fitting better? Do you have more energy? Are you feeling stronger? These are all signs of progress!

3️⃣ Weighing yourself at inconsistent times.
Stepping on the scale at different times of the day can give you inaccurate readings. For the best consistency, weigh yourself first thing in the morning under the same conditions.

4️⃣ Letting the number define your success.
The scale doesn’t account for muscle gain, better eating habits, or improved overall health. A lower number doesn’t always mean progress—focus on how you feel instead.

5️⃣ Allowing the scale to dictate your mood.
Your worth isn’t tied to a number. Instead of obsessing over it, pay attention to how your body feels, moves, and thrives. That’s real success.
💚

Want to stop letting the scale control you and build a plan that actually works?

I help women create sustainable habits that lead to lasting results. DM me or comment 💚 if you're ready to take a smarter approach to your health!

02/04/2025

4 Signs Your Body Is Storing Fat (and How to Fix It!)

Struggling to lose weight no matter what you try? It’s NOT your age or hormones—your body is holding onto fat for a reason.

Here are 4 signs your body might be in fat-storage mode:

1️⃣ You feel drained all day – If you’re constantly exhausted, your body may not be getting the right balance of nutrients to fuel you properly.

2️⃣ Cravings are out of control – Frequent hunger and sugar cravings can signal imbalanced meals or blood sugar fluctuations.

3️⃣ You eat “healthy” but don’t see progress – Even nutritious foods can lead to weight gain if you’re not eating the right portions for your body’s needs.

4️⃣ You’ve tried everything, but nothing sticks – The truth? Fat loss isn’t about extremes; it’s about consistency and the right approach.

Here’s how to turn it around:

✅ Support your hormones – Eating the right foods can help regulate your hormones, improve energy, and keep your body functioning at its best.

✅ Balance your plate – Fill your meals with whole, nutrient-dense foods that include the right mix of protein, healthy fats, quality carbs, and fiber to keep you full and energized.

✅ Train efficiently – Strength training 3-4 times a week helps build lean muscle and boost metabolism. Aim for 8-10k steps per day instead of relying on intense cardio.

Doing this on your own is HARD. This is where I come in. As your health coach, I help you simplify the process so you can finally see lasting results—without frustration or guesswork.

You don’t have to do this alone. Drop a 💚 in the comments or DM me if you're ready for real, lasting change.

02/02/2025

Are Your "Healthy" Habits Really Helping You? Let's Find Out!

We all strive for health, but not every so-called "healthy" habit is actually supporting our
progress. It's important to make sure the choices you're making are actually helping you feel
your best in the long term.

Here’s what you need to know about four common habits that might not be as healthy as you think:

🥤 Smoothie Bowls – Too Much Sugar
While smoothie bowls can be a great way to pack in nutrients, many of them are loaded with
sugar from ingredients like bananas, dates, and added sweeteners. This can cause blood sugar
spikes and energy crashes, leaving you feeling sluggish not long after you eat.
Fix: Go for lower-sugar options by including more vegetables, healthy fats like avocado, and a
source of protein like protein powder, nuts, or seeds. This will help keep your blood sugar stable
and fuel you longer!

💪 Too Much HIIT – Overdoing It Can Harm Your Body
High-Intensity Interval Training (HIIT) is a fantastic way to get a great workout in, but doing it too
frequently without allowing enough time for recovery can lead to fatigue, injury, and hormone
imbalances—especially for women.
Fix: Make sure to balance intense workouts with gentler options like walking, yoga, or strength
training, and don’t forget to give your body proper rest days to allow for recovery.

🚫 Avoiding Carbs Completely – It’s Not the Enemy
Carbs are often villainized, but they’re actually a necessary part of a healthy diet. Completely
cutting out carbs can leave you feeling low-energy, foggy, and mentally drained.
Fix: Focus on complex carbs—like whole grains, legumes, and vegetables—which provide
steady energy throughout the day and support brain function.

🍵 Too Much Green Tea – Moderation is Key
Green tea is full of antioxidants and great for boosting metabolism, but drinking too much can
lead to side effects like disrupted sleep, increased anxiety, and decreased iron absorption.
Fix: Enjoy green tea in moderation, and be mindful of drinking it too late in the day, especially if
you're sensitive to caffeine.

Remember: It's all about balance! While these habits may seem healthy on the surface, it’s
important to align them with your body’s needs for long-term health and sustainable progress.

If you're feeling overwhelmed or unsure about your current habits, I can help you create a personalized plan that supports your unique goals.

Need personalized guidance to optimize your healthy habits? DM me to learn more about how we can work together!

SAVE THIS POST to help you reassess your habits, and follow for more expert tips on creating
a balanced, healthier life without self-sabotage.

02/01/2025

Craving Dessert After Every Meal? 🍩 Let’s Break the Cycle for Good!

If you're constantly reaching for sweets after meals, it’s a common struggle—one I know well.

But once I understood the why behind those cravings, I was able to take control, and so can you!

Here are the 4 most common reasons you might be craving dessert—and practical ways to
break the cycle:

1️⃣ Blood Sugar Rollercoaster
When you eat meals high in refined carbs (think white bread, pasta, sugary foods), your blood
sugar spikes quickly, followed by a crash. That drop in energy often triggers cravings for
something sweet to get that quick energy boost.
Fix: Focus on balanced meals with protein, healthy fats, and fiber to keep your blood sugar
steady and prevent that rollercoaster ride. Try adding a handful of nuts or avocado to your
meals to keep you satisfied longer.

2️⃣ Emotional Triggers
We often turn to sweets when we're stressed, bored, or looking to comfort ourselves after a long
day. Emotional eating can become a habit if you’re using food as a coping mechanism.
Fix: Try to identify emotional triggers that lead to cravings. When you feel the urge for sweets,
try going for a walk, journaling, or practicing mindfulness and deep breathing. Find non-food
ways to address those emotions, and you’ll begin to break the habit.

3️⃣ Habitual Cravings
If having dessert after dinner has become a part of your routine, your brain starts to expect
it—even when you’re not hungry. It’s all about habit, not hunger.
Fix: Break the cycle by swapping out sugary desserts for healthier alternatives, like fresh fruit, a
square of dark chocolate, or even Greek yogurt with a little honey. It’s about satisfying your
craving without derailing your progress.

4️⃣ Lack of Nutrients
If your meals aren’t balanced or nutrient-dense, your body may crave sweets to compensate for
what it’s missing. You might not even realize that your body is craving nutrients in the form of
sugar!
Fix: Focus on nutrient-dense meals that include plenty of colorful vegetables, lean proteins, and
healthy fats. These foods will keep your body satisfied and reduce cravings for sweets.

Understanding the “why” behind your cravings is the first step to breaking the cycle. By making
simple adjustments to your meals and lifestyle, you can gain control over those post-meal sweet
cravings and develop a healthier relationship with food.

If you’re ready to take the next step and break free from food struggles, I can help!

As your health coach, I work with clients to create personalized strategies to address cravings,
build lasting habits, and develop a balanced, guilt-free approach to eating.

Together, we can work on healing your relationship with food and creating a sustainable path toward your goals.

SAVE THIS POST for when cravings hit, and DM me to learn more about how we can work together to curb cravings, build healthy habits, and stop sabotaging your progress.

Let’s create lasting food freedom that works for you!

Holistic Nutrition Plus

04/22/2025

03/09/2025

03/07/2025

03/07/2025

02/14/2025

02/13/2025

02/12/2025

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02/06/2025

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