Optimal Wellness & Nutrition

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Optimal Wellness & Nutrition

An online nutrition & lifestyle company.

08/20/2025

The habits you build day by day eventually become your discipline.

When you consistently show up, even in small ways, those repeated actions start shaping who you are. Habits don’t just stay habits…eventually they bleed into discipline. Then discipline is what keeps you moving forward when motivation fades.

Think of it this way....

Habits create consistency...

Consistency builds discipline....

Discipline carries you through life to reach your goals!

You don’t need perfection, just steady practice. Over time what once took effort, will become second nature and your results will reflect it.

Keep stacking those habits and watch discipline transform your lifestyle.

08/18/2025

MACRO Tip:
Keep 2-3 snacks in your bag, desk, or car so you’re never caught hangry. Think: trail mix, protein bars, dried fruit or a pouch of nut butter + fruit.

Why it works:
Prepping snacks prevents energy crashes, random vending machine or fast food runs and keeps you on track. The more convenient you make eating healthy, the easier life is going to be!

Just make sure you keep your stash stocked and easy to get to wherever you spend most of your time. Plan ahead!!

Let’s help each other out and drop your favorite on the go snack in the comments! Don’t be shy :)

08/13/2025

🚨⏰‼️REMINDER!!

FREE Nutrition Seminar

Join us at CrossFit Woodbridge on Sunday, August 17th at 11AM for a free seminar hosted by Optimal Wellness and Nutrition.

We’ll chat about the basics of nutrition, how to understand your macros and answer all your questions (yes, even the random ones 😅). Coaches and will be there!

Open and FREE to all members of CrossFit Woodbridge & CrossFit Lorton.

See you there!

08/12/2025

Drain and rinse the garbanzo well. Transfer the chickpeas and remaining ingredients to a food processor. Process for 3 minutes. Remove cover and add the ice cubes. Process again until completely smooth, about 1 minute more. Taste and adjust seasonings as needed. Eat and enjoy! Store leftovers in a covered container in the fridge for up to 4 days.

21 G protein garbanzo beans
35 G protein cottage cheese
14 G protein tahini
~70 G for the entire recipe

Garnishes: olive oil, chopped parsley, chopped roasted red peppers

Got this recipe from It’s the perfect summer snack that stays great in the fridge all week! Enjoy!

08/08/2025

Cardio’s fun and has its place to improve your overall health but you only burn calories while you’re doing it.

Now lifting? That’s the long game...

Muscle mass will boost your resting metabolism, which means you burn more calories even when you’re just chillin 😌

Think of it like this:
Cardio = hourly paycheck
Lifting = passive income

Do both but don’t sleep on the weights because it can be what levels up your physique!

08/07/2025

Already fit but want to level up? Let us lead you there!

Coach helped this client, who already trained hard and focused on his diet, break through that plateau and unlock the next level.

The result?
Shredded physique ✅
Better cardio ✅
More strength ✅

And most importantly… FEELING amazing in his own skin.

Because looking good is great but feeling unstoppable? That’s the real win. 🔥

08/06/2025

Something will always be better than nothing.

We don’t need to be perfect all the time. Life isn’t perfect and we aren’t robots.

Negotiate with yourself and keep saying, something is better than nothing!

08/04/2025

Eating doesn’t always have to be “sexy” or a grand production. Make your life easier and use the formula below to make easy, delicious and nutritious meals:
Use a “base + protein + color” formula for every meal.

Base: Rice, squash, quinoa, pasta, potatoes, etc

Protein: Chicken, tofu, beans, beef, eggs, fish, etc

Color: At least 2 types of veggies or fruits

Herbs/Sauces: BONUS to make it taste amazing!

Why it works: Keeps you balanced, satisfies macros, and sneaks in more fiber, vitamins, and minerals without taking a ton of time in the kitchen.

Ways to make it even easier: Grab a sauce from the store and once everything is cookied, drizzle it on top, stir fry it all together, dip it in...whatever floats your boat!

Life can be hectic so make it easier when you can. Base + Protein + color = recipe for delicious success :)

08/01/2025

FREE Nutrition Seminar 🥦💪

Hey guys!

Join us at CrossFit Woodbridge on Sunday, August 17th at 11AM for a free seminar hosted by Optimal Wellness and Nutrition.

We’ll chat about the basics of nutrition, how to understand your macros and answer all your questions (yes, even the random ones 😅). Coaches and will be there!

Open and FREE to all members of CrossFit Woodbridge & CrossFit Lorton.

See you there!

07/29/2025

Unplug to reconnect. 📵✨

Your nervous system was not designed to be in constant stimulation mode…DMs, emails, endless scrolling, comparing, consuming.

It’s exhausting your mind and dysregulating your body.

Every time you step away from the noise, you are helping your body/mind to:
🌿 Lower cortisol
🌿 Better sleep, energy and moods
🌿 More present in relationships and life
🌿 Clearer thoughts and brain function
🌿 Stronger self-trust and follow through

Put the phone down. Take a walk. Breathe without checking notifications. Listen to your thoughts.

You don’t need to be accessible to the world 24/7 but you do need to be accessible to yourself.

This is your reminder: peace is a wellness practice too. Your recovery is just as important as your workouts/diet.

Address

New York, NY

Telephone

+16462488940

Website

https://cflorton.com/nutrition-coaching-in-lorton-va/

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Magnus Wellness
16 E 40th Street, Fl 4

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