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Optimal Wellness & Nutrition

An online nutrition & lifestyle company.

01/14/2026

Goal Setting That Actually Sticks (Not Just January Motivation)

This year, instead of setting big goals… set attainable ones.

Most people don’t fail because they lack motivation, they fail because their goal is too vague or too overwhelming.

“I want to get healthier.”
“I want to lose weight.”
“I want to be consistent.”

Good intentions. Hard to stick to.

Here’s a better way 👇

1️⃣ Start with the big picture (the why)
Ask yourself: What do I want my life to feel like by the end of the year?
More energy? Confidence? Strength? Less stress around food?

2️⃣ Break it into small, controllable actions
Instead of “lose 30 pounds,” try:
• Hit protein at 2 meals a day
• Move your body 3-4 times per week
• Drink X amount of water
• Prep one healthy meal ahead of time

These are actions you can actually do today!

3️⃣ Focus on consistency, not perfection
You don’t need to be perfect 365 days a year.
You need to be consistent most of the time.

Small wins compound.
Simple habits build confidence.
Confidence builds momentum.
And momentum is what keeps you going past January.

Set goals you can keep, not goals that burn you out!

If you need help breaking your goals down into something realistic and sustainable, that’s exactly what we’re here for. Link in bio for a FREE consultation!

01/12/2026

On January 26th, our 50 Day Nutrition Challenge begins and it’s built to help you create consistency without extremes, rules, or burnout. Over the course of 50 days, you’ll be guided through simple habit-focused nutrition practices with daily support so you’re never left guessing.

Optimal Wellness & Nutrition is partnering with gym communities near and far to create a challenge that feels supportive, connected, and realistic. This challenge is open to everyone and structured so you can participate no matter where you’re located.

From day one, you’ll have coaching access with Alyssa and Hanna, a private space for accountability, and resources that help you learn why you’re doing what you’re doing, not just what to eat. For those local to our headquarters at CrossFit Lorton, optional InBody scans will be available at the start and finish so you can track progress beyond the scale.

This is your chance to strengthen your nutrition habits, build confidence, and carry momentum well beyond the 50 days.

The challenge starts January 26th, the cost is $100, and registration is open now through the link in bio.

Let’s take the next 50 days and turn them into a foundation for the rest of 2026 ✨

01/08/2026

Stop thinking in terms of restriction. Start thinking in terms of addition. Small upgrades lead to lasting results 💪

01/07/2026

If there’s one mindset shift that can change everything about your health and fitness journey, it’s learning to move from short term thinking to long term thinking.

You are not working out because you ate a cookie or because you feel like you need to make up for something. You are training to build muscle, improve your cardiovascular system, increase strength, and support your body over time.

You are not changing the way you eat because you have a beach trip coming up or a specific deadline in mind. You are changing your habits because this is simply how you live now. It is part of who you are and how you take care of yourself.

Health is not about quick fixes or temporary motivation. It is about consistency, patience, and showing up day after day even when there is no immediate reward.

Short term goals may get you started, but long term habits are what truly create lasting change. 💪

01/06/2026

Recipe from the amazing

Instructions:
Bring 2 cups of water to a boil. Add rice + chicken tomato bouillon, cover, lower to a simmer, and cook for 40 mins.

Heat a large skillet over medium heat. Cook bacon until crispy, then set aside.
In the same pan, add chopped onion, asparagus & corn
(If using fresh or canned corn, add it after veggies cook for a few minutes).
Sauté 4–5 mins until veggies get some color.

Add in your meats (leftovers work great! I used chicken fajita + al pastor).
Stir in all the cooked rice and toss to combine.

Push rice to the sides, make a well in the center, and pour in egg beaters
Season everything with cumin, garlic powder, salt & black pepper.
Scramble eggs in the middle, then mix everything together.

Top with chopped bacon + fresh cilantro
Serve with pico, hot sauce, and a squeeze of lime (highly recommend!).

Perfect for using up leftovers & feeding a crowd!

01/05/2026

Before you hit the road, pack a few protein forward and fiber rich options so you are not stuck living off gas station candy. Some of our go to favorites

Jerky
Popcorn (LesserEvil is amazing)
Easy fruits such as apples or bananas
Deli meat for sandwiches or roll ups
Pickles (don’t knock it until you try it!)
Rice cakes (Drizzalicious for the win!)
Chicken or tuna salad made with rotisserie chicken
Pretzels with hummus
Greek yogurt

And if you are planning a stop, you can still make it work:
Chick fil A grilled nuggets
Chipotle bowls with extra meat and simple toppings
Any place where you can prioritize protein first

Road trips do not have to throw off your nutrition. A little planning goes a long way!

Drop your fav snacks in the comments so we can help each other :)

01/01/2026

HAPPY NEW YEAR!

We’re kicking off the new year by starting our 50 Day Nutrition Challenge (Jan 26th), refreshed and revamped to better support you and your goals.

Optimal Wellness & Nutrition is partnering with our incredible gym communities to help you stay consistent, build sustainable habits, and feel supported throughout all fifty days. This challenge is open to the public and designed to fit participants across multiple gyms and locations.

Your registration includes
• Complete 50 Day Challenge Ebook
• Daily coaching from Alyssa and Hanna
• Weekly habit focuses
• Private accountability group
• Recipes, tips, and educational resources
• Optional InBody scans at the start and finish for participants local to our headquarters at CrossFit Lorton

This is your opportunity to level up your nutrition, your routine, and your confidence with the support of your coaches and your gym community no matter where you’re located.

📅 Starts January 26th
💲 Price is $100
🔗 Link in bio to register

We’re excited to take on the next 50 days with you and get 2026 started off right!

12/30/2025

You don’t need more time, a new week, or a fresh season of life to take care of your health.

Health doesn’t wait for your calendar to clear...it happens in small choices, imperfect days, and showing up even when life is full.

If you’re waiting to feel ready, you’ll keep waiting.

But when you start where you are, you build momentum.

Fitness isn’t about perfect timing, it’s about doing the thing.

No perfect schedule.
No perfect age.
No perfect day.

Pick one thing you can start today and then after a week, add one more. Then another week, add one more.

Keep going and this is how you build consistency and a new lifestyle. Just start today!

12/24/2025

Holiday Survival Checklist:

1️⃣ Eat something solid first
Get a good chunk of your protein in before the party. A balanced plate with protein, veggies,and some healthy fats will keep you full and stop you from going straight for all the snacks.

2️⃣ Smash water
Drink water before, during and after your event. Feeling fancy? Sparkling water with a lime looks festive and keeps you from overdoing alcohol.

3️⃣ Pick your treats
Decide what you actually want to enjoy and go for it. Portion it, savor it, and don’t stress about the rest.

4️⃣ Move first thing
A morning walk or workout gets your body going and sets the tone for the day.

5️⃣ Veggies first
Fill half your plate with veggies. Fiber fills you up and naturally balances out your carbs and desserts.

6️⃣ Drink smart
If you’re drinking, alternate with water, aim for lower sugar options when you can, and remember alcohol still counts. Enjoy it, just don’t forget the water.

7️⃣ Don’t skip meals
Skipping breakfast or lunch thinking you’ll “save room” backfires. You’ll end up overeating because you show up hangry and feeling gross.

8️⃣ Slow down
Chew, enjoy the flavors, put your fork down between bites. Mindful eating actually works.

9️⃣ Move after
Even a short walk after dinner helps with digestion and keeps you feeling good.

🔟 Keep it realistic
One night of celebration isn’t going to wreck your progress. Plan, participate, enjoy, and don’t overthink it.

12/23/2025

Finding foods you actually enjoy is one of the most important (and overlooked) parts of reaching your nutrition goals.

From a science standpoint, long term adherence matters more than perfection. If you don’t enjoy what you’re eating, consistency will eventually break down. No amount of “willpower” fixes that for most people.

That said, this does require effort...

If you want meals that support your goals and satisfy your taste buds, you have to be willing to try new foods and new recipes. Sticking to the same meals you tolerate isn’t the same as building a sustainable nutrition routine. A roasted broccoli salad you crave or a sweet potato hash you look forward to eating will take you further than a “perfect” meal plan you can’t maintain.

Start simple:
• Aim for one new recipe or food per week
• Find versions of veggies, carbs, and proteins you genuinely want to eat
• Short on time? Rotisserie chicken, frozen or pre-cut veggies, and a store-bought sauce over rice/pasta still count

Nutrition doesn’t have to be complicated but it does require effort and participation.

Find your foods! If you need some places to start below are great accounts to look through recipes:

karimcooks
pcos

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New York, NY

Telephone

+16462488940

Website

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

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