Denise Murray: Life, Health & Wellness Coach, PLLC

04/26/2026

When was the last time you tried something new… just for FUN? 🎾✨

As a lifestyle, fitness, and wellness coach, I’m always reminding clients that movement doesn’t have to look like a gym workout to be valuable.

Today was our first day playing pickleball, thanks to friends who invited us to come try it out—and I’m so glad we said YES. 🙌

We burned quite a few calories in the Houston heat + humidity 🥵, had some great laughs, and then topped it off with a lovely brunch + outdoor hot tub time. (Honestly… 10/10 day.)

The Hubs and I walked away saying:
“Yep… we’d definitely play again.” 😄

We have so many friends who have picked this game up, and per typical us… we’ve been slow to hop on any craze. But I’m happy we finally did.

Will it become a full-blown hobby? Maybe, maybe not.
But either way, pickleball is now in our arsenal of lifestyle tools for physical entertainment, movement, community, and quality of life. 💪🌿

So let me ask you…

💭 What’s one activity you’ve been curious about trying?
💭 What stands in your way?
💭 What’s ONE small step you could take to lower the barrier?

You don’t have to be good at it.
You just have to be willing to show up.

Take the step. Try the thing.
Take messy action. 💥

03/23/2026

Come train with me if using GLP1s or considering such. I have one to two openings happening soon, one is a graduate of my program while using a GLP1. Another client is preparing g for an ultra cycling race that is 750 miles!

It is important to have baseline measures BEFORE starting this med.

TOGETHER, we monitor your success by discussing the measures of body fat & lean mass & we identify & address fitness, nutrition, & wellness programming to support your goals & action steps, pivoting as needed.

I have a few clients having success, one who has rocked it, has had amazing outcomes with body recomposition, & is vocal about her work is Patricia Cervenka Huffman.

I am a licensed RN with nurse coaching certifications who supplements your healthcare provider’s work in the gym.

Who will you get more personalized care & time with? Likely me.

Purchase a 3 month subscription of 8-12 50 minute sessions monthly with me & outside on-line support. That is 8-12+ hours monthly with a healthcare provider. Unheard of.

I hope to hear from you!

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03/22/2026

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03/19/2026

Does a fitness coach eat bagels? 🥯

Yes… and with intention.

Today’s breakfast = balance, not restriction.

I toast and enjoy one mini bagel with a light schmear of whipped cream cheese—and build the rest of my plate with resourceful, nutrient-dense foods that support energy, strength, and recovery:

✨ Smoked wild salmon – rich in omega-3 fatty acids for heart health, brain function, and inflammation reduction
✨ Hard boiled eggs – high-quality protein + essential nutrients like choline for muscle repair and metabolism
✨ Tomatoes – packed with antioxidants like lycopene to support cellular health
✨ Blueberries – loaded with fiber and polyphenols to support gut health and recovery

This is what whole wellness looks like:
👉 not eliminating foods
👉 not labeling foods “good” or “bad”
👉 but creating a plate that works for you

Because sustainable fitness isn’t about perfection… it’s about consistency and smart choices.

And I was full from 0630 until 1115. I hate eating food that leaves me empty too quickly.

01/31/2026

🍎 Apple Cinnamon Baked Oatmeal

Ingredients
• 2¼ cups old-fashioned oats
• 1 cup unsweetened applesauce
• 2 large eggs
• 1 medium banana, mashed
• 2 fresh medium apples, shredded (skin on)
• 1 tsp vanilla extract
• 2 tsp ground cinnamon
• ¼ tsp iodized salt
• Baking powder
• 1/4 cup Wonderful

01/12/2026

In darker seasons, we carry the light — together. This is ever-present to those who practice Hygge.

We use warm lights to signal safety, calm, and connection.
We move our bodies with intention.
We slow down enough to recover.

Strength isn’t built by pushing harder all the time —
it’s built through rhythm, regulation, and community.

Cold mornings & evenings.
Gentle movement.
Warm lights. Shared moments.

If you’re ready to train in a way that supports your whole system, come practice this with me.

This is wellness that lasts.

Join me in carrying the light this season 🤍
Comment “LIGHT” or DM me to train with more balance and intention.

Notice the white: new slate, new beginnings. Like snow, quiet, holding, until new life is ready to burst forth.

And un-posted is the live greenery I have added for life.

I work to connect intentionally with others outside work 1-2x weekly. Here you see friends’ son joining us by request to learn about wine. You are missing an excellent sushi lunch at a traditional Japanese restaurant with a friend.

🌿

01/06/2026

Today would have been my mother’s 83rd birthday.
Grief, I’ve learned, is mostly a solo journey.

It lives in the quiet moments we carry alone.
Presence—not fixing—is the greatest gift.
Grief is the evidence of love.

And for some of us, grief is complicated.
Raised by parents with mental illness or addiction,
the loss began long before death—
the loss of childhood, safety, and being cared for.

The work becomes re-parenting the inner child,
creating security where it never existed.
Sacred. Exhausting. Necessary.

I am grateful for my Savior,
who gives me peace while I live with unease.
This path is what led me into the healing arts—
nursing, wellness, coaching—
because true freedom requires inside-out work.

If this resonates, you are not alone. 🤍

01/05/2026

Sunday Reset 🍳🥣🥘 | Weekly Meal Prep Done Right

90 minutes well spent = a focused, fueled, less-stressed week ahead.

Yesterday’s prep included👇
✨ High-protein turkey sausage, egg, cottage cheese & veggie bake
✨ Overnight oats made with oats, yogurt, protein shake as the liquid, protein powder, chia seeds & fruit
✨ Pressure cooker turkey chili with kidney & pinto beans (recipe in pic, long used)
***another meal is add to 1/2 baked potato
✨ Sunday night easy win: Costco rotisserie chicken + bagged salad 🥗🍗

This is what working for your future self looks like.

As a fitness & nutrition coach and a nurse coach for whole wellness, I can’t stress this enough:
👉 Decisions made in advance change everything.

When meals are:
✔️ Planned
✔️ Shopped for
✔️ Prepared

You reduce decision fatigue, protect your mental energy, and shrink the number of daily tasks competing with work and life responsibilities.

Mindful mindset = intentional action.
Executing in advance = consistency without overwhelm.

A small, focused effort on Sunday creates powerful rewards all week long.
Your body, brain, and schedule will thank you.

Prep once. Decide less. Live better.

01/04/2026

🥣 Leftover New Year’s Ham → Cozy Veggie Lentil Soup

Nothing wasted, everything nourished. This veggie lentil soup was created by repurposing leftover New Year’s cooked ham and pulling the rest straight from what I already had on hand. I looked at several recipes and did what I always do… made it my own 🙌

✨ What went in the pot:
• Diced red & yellow onion
• Frozen peas & carrots
• Trader Joe’s pre-cooked refrigerated lentils
• 32 oz H-E-B Organics chicken bone broth
• 4 tbsp organic Better Than Bouillon (seasoned vegetable base, reduced sodium)
• Garlic, parsley, mint
• Smoked paprika, turmeric, curry powder
• Celery, salt (and likely pepper 😉)
• Diced leftover New Year’s ham

Very little measuring over here—season to taste and adjust as you go. That’s the beauty of soup 🫶

👉 Optional twist: Add diced tomatoes and a little tomato paste if you want a tomato-based version.

🍽️ Yield: 6 servings
📊 WW friendly: 1 serving = 3 Weight Watchers points

Simple, cozy, budget-friendly, and protein-packed. Proof that leftovers can absolutely glow up ✨

01/01/2026

NEW YEAR, NEW REAR! 🍑 💪🏻💯

8 of us start this new physical challenge today.

A simple… yet not easy one: the wall sit.

Wall sits may look basic, but they’re powerful—physically and mentally.

Why wall sits matter (physically):
• Build strong quads, glutes, and hamstrings
• Support knee, hip, and ankle stability
• Improve posture and core engagement
• Increase muscular endurance without impact
• Translate directly to real-life movements like standing up, sitting down, climbing stairs

Why wall sits matter (mentally):
• Teach you how to stay calm under discomfort
• Build grit, patience, and focus
• Strengthen the mind-body connection
• Show you that you can stay when things get uncomfortable—and that carries into life

Independence matters.
In nursing, we call it BRP – Bathroom Privileges.
Your ability to get up and down from a toilet unassisted depends on leg strength, joint stability, and confidence. Wall sits train exactly that.
Strong legs = independence, dignity, and longevity.

How to do a wall sit:
1️⃣ Stand with your back against a wall
2️⃣ Walk your feet forward and slide down until knees are about 90°
3️⃣ Knees track over toes, heels grounded
4️⃣ Back and head stay against the wall
5️⃣ Brace your core, breathe, and hold
6️⃣ Stand up with control when time is up

No equipment. No excuses. Just you, your body, and the wall.

Let’s go. 💪

12/20/2025

💥 Complete 💥

Late post from October 2025

10 participants — present and past clients — showed up and rocked their core strength and so much more.
We committed. We conquered.

Travel schedules, physical limitations, and real-life challenges didn’t stop this crew. All that was required? Our bodies in space and a floor. That’s it.

This challenge marks one of five month-long challenges since August, and the journey has looked like this:

• August —
• September — 30-Day Push-Up Challenge
• October —
• November — 30-Day Squat Challenge
• December — 20-Day Mental Wellness Challenge

As a coach, it has been incredibly inspiring to work with — and witness — each participant rise to both the physical and mental demands of these challenges. This is what building a lifestyle of intentional, thoughtful movement looks like.

We’re not just training bodies — we’re building physical strength, mental resilience, and consistency that carries into everyday life.

Proud of every single one of you. 💪🧠
Onward.



Shout out to for amazing work that inspires many!

12/13/2025

“Visible differences are not flaws…”

What if we held this about weight & body type?

Beauty is never about the outside. How many of us have known beautiful bodies, faces, covered in the luxuries of name brands & high fashion while having the meanest of spirits?

Her name is Victoria Wright. And while some people carry invisible burdens, she carried hers on her face, every single day.

Born with cherubism, a rare genetic condition that causes excessive bone growth in the jaw, Victoria grew up with a head so heavy it felt like carrying a bowling ball on her neck. By the time she was a child, her appearance had already made her a target. Stares turned into whispers. Whispers turned into cruelty. Kids called her names no child should ever hear, and adults sometimes looked away instead of meeting her eyes.

The physical pain was constant. Neck strain. Jaw pressure. Surgeries. Braces. Doctors warned her she could lose her vision, that mobility might be difficult, that life would never be “normal.” And for a long time, it wasn’t. Simple things like walking, balancing her body, or feeling comfortable in public spaces became daily battles.

But something remarkable happened as Victoria grew older. When puberty slowed the condition’s progression, she didn’t retreat into the shadows. She stepped forward.

Instead of hiding her face, she chose to show it. Instead of shrinking under stigma, she spoke back to it. Victoria began sharing her story, not asking for pity, but offering perspective. She reminded people that visible differences are not flaws. They are human stories written on the outside.

Today, she uses her voice to advocate for others living with rare conditions. She turns the pain she once endured into empathy for people who feel unseen, misunderstood, or judged for how they look. What once caused her the most suffering has become the source of her strength.

Victoria’s story isn’t about “overcoming” her condition. It’s about refusing to let it define her worth.

Because beauty was never missing. The world just needed to learn how to see it.

Follow for more human stories that remind us compassion matters.