Coach Steph Ward

Coach Steph Ward Certified PT, Health & Nutrition Coach helping others learn how to live healthy, happy, strong lives!

I'm excited to be hosting tonight's call in the PFC3 Club Community! If you are one of our PFC3 Nutrition clients don't ...
01/19/2026

I'm excited to be hosting tonight's call in the PFC3 Club Community! If you are one of our PFC3 Nutrition clients don't forget to tune in LIVE tonight at 8pm! ๐Ÿ“บ ๐Ÿ–ฅ If you're not plugged into our community yet, message me for info on how to become a member! See y'all there! ๐Ÿ’š Coach Steph

Home made chicken fajitas last night!!! So YUM! ๐Ÿ˜‹  Quick and easy too! I marinated my chicken tenderloins in lime juice,...
01/19/2026

Home made chicken fajitas last night!!! So YUM! ๐Ÿ˜‹ Quick and easy too! I marinated my chicken tenderloins in lime juice, apple cider vinegar, salt, garlic and smoked paprika. Chopped up one onion and two peppers and put it all in the pan with a little avocado oil. Added in some fresh cumin, chili powder, minced garlic and a little more Celtic Sea salt. Sauteed it all up until it was done and served it over brown rice that I cooked up earlier and refrigerated. Did you know that refrigerating starches before you eat them helps reduce the glycemic index and makes them insulin resistant? Now you know!

Last week I was invited to be a guest on a podcast hosted by a fellow Health Pro!๐ŸŽ™ It was a fun experience and I'll be s...
11/26/2025

Last week I was invited to be a guest on a podcast hosted by a fellow Health Pro!๐ŸŽ™ It was a fun experience and I'll be sharing the podcast once it's released! I โค๏ธ collaborating with others who are just as passionate about health and wellness to bring valuable education to the world. ๐Ÿคฉ ๐Ÿ’ช๐Ÿ’ช

Does anyone still really think that lifting weights make women bulky??? ๐Ÿค” Lifting weights does NOT make women bulky prim...
11/11/2025

Does anyone still really think that lifting weights make women bulky??? ๐Ÿค”

Lifting weights does NOT make women bulky primarily becauseย women naturally produceย significantly lower levels of testosteroneย than men. Testosterone is the primary hormone responsible for large increases in muscle mass (hypertrophy), and without high amounts of it, women are biologically unable to build large, "bulky" muscles like men.ย 

Instead of developing large muscle mass, women who lift weights typically achieve aย leaner, more tonedย physique. The process helps to build strength and definition while burning fat, leading to a more compact and fit body composition.ย 

THIS IS WHAT WE WANT AS WOMEN!! Stronger, leaner bodies - that's Anti-Aging at its best! ๐Ÿ’ช๐Ÿ’ช




November is the month of Thanksgiving. Tell me something you're grateful for ๐Ÿ‘‡๐Ÿ‘‡???
11/03/2025

November is the month of Thanksgiving. Tell me something you're grateful for ๐Ÿ‘‡๐Ÿ‘‡???

I promised I'd share my journey with y'all! ๐Ÿ‘10 days using VINIA, and I can honestly say,  I'm loving it! ๐Ÿ’šโœ…๏ธ More energ...
10/08/2025

I promised I'd share my journey with y'all! ๐Ÿ‘
10 days using VINIA, and I can honestly say, I'm loving it! ๐Ÿ’š

โœ…๏ธ More energy
โœ…๏ธ Mental clarity & focus
โœ…๏ธ Better sleep

I've tried the capsules, coffee, tea and chews! I'm amazed that they're all really good.

Here's my regimen for the past 7 days. I take 1 capsule in the morning with my other vitamins/supps and breakfast. Today, I'm trying the tea in the afternoon, and I may have a new favorite flavor! (Guess which one in comments, and I'll give you one to try!) ๐Ÿ˜‹

I've been working on projects outside all day and wanted to keep the momentum going after a quick PFC3 snack! I love the fact that I'm increasing blood flow throughout my body and giving it what it needs. As we age, our Nitric Oxide production goes down, but Vinia helps increase N.O. and has many other benefits!. ๐Ÿ™Œ๐Ÿ™Œ

I think I've responded to all of you who asked for info already! If you need the link, let me know! ๐Ÿ‘‡


As an athlete, fitness studio owner,  personal trainer and nutritionist, I KNOW blood flow is the difference maker. Itโ€™s...
10/01/2025

As an athlete, fitness studio owner, personal trainer and nutritionist, I KNOW blood flow is the difference maker. Itโ€™s what gives you the sustained physical energy to show up every day 1% better, 1% stronger.

I'm excited to be partnering with Vinia to improve my life, the lives of my family and to share this with all of my clients! I was introduced to this powerful tool by my good friend and mentor Mark Macdonald, who I trust ๐Ÿ’ฏ!

My journey started this week and I'll be reporting in as I take the 90 day experience! I love that it comes in 4 delivery methods: capsules, daily chews, coffee and tea! So far I have enjoyed the coffee and the chews!! ๐Ÿ˜‹

Hereโ€™s the deal: Nitric Oxide is the molecule that tells your body to pump more blood. But as we age, our Nitric Oxide levels decline, leaving circulation restricted and energy limited.

So how do we improve it? Water. Clean eating. Movement. All powerful. But after years of using and educating about antioxidants, Resveratrol & Nitric Oxide, Iโ€™ve seen the science firsthand โ€”there is NO better daily delivery of Nitric Oxide than VINIA.

โœ… Scientifically backed
โœ… Clinically tested
โœ… Straight from the Source

As Mark says, "this is your next step to live your GREATEST HEALTH through simple 1% changes every day." If you want to try a sample, let me know!

What do you do with a bag of soft apples? You make ๐ŸŽ muffins, of course! These turned out really moist and delicious. I ...
07/28/2025

What do you do with a bag of soft apples? You make ๐ŸŽ muffins, of course! These turned out really moist and delicious. I used cassava flour, flax seed, maple syrup, coconut oil, eggs & baking spices! Since I had the oven on, I decided to make some egg muffins for breakfast on the go this week, too!

โœ…๏ธ 2 ๐Ÿฅš๐Ÿฅš muffins + 1 ๐ŸŽ muffin is a perfectly balanced meal! โœ…๏ธ

I've got a small PFC3 1๏ธโƒฃ0๏ธโƒฃ0๏ธโƒฃ Day Nutrition Program group starting soon, and I'm offering group coaching with anyone who jumps in. I'd like your input though, which start date ๐Ÿ“… would you be most open to if you wanted to join in? ๐Ÿค”

August 11th
September 8th

I want to begin when the most amount of folks can join in and commit!โœ”๏ธโœ”๏ธ

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07/09/2025

I just love cooking fresh from the garden! ๐ŸŽ๐Ÿง„๐ŸŒฑ๐ŸŒฑA super quick delicious side dish to go with my protein for lunch!

What's your favorite summer veggie???

07/02/2025

I ๐Ÿ’›๐Ÿ’š growing my own food! I grew up in a family that always had a garden. ๐Ÿซ‘๐Ÿฅ’๐Ÿ…๐Ÿฅ” My Granny and PaPa had a garden, my parents had a garden and I have had a garden for most of my entire adult life! It's fun and gratifying to plant and harvest vegetables that you planted from seed. Plus, you know where it came from and what you're putting into your body! ๐Ÿ™Œ๐Ÿ™Œ As a certified nutritionist and healthy lifestyle coach, it aligns with my beliefs. I know not everybody has the ability to grow a garden, but you can carefully select the foods that you bring home to your family! Always seek out local fresh grown veggies and organic is always best if possible! ๐Ÿ‘

Address

Richmond, VA

Website

http://Linktr.ee/stephsward

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