Denise Murray: Life, Health & Wellness Coach, PLLC

10/08/2025

✨ I Love Easy & Quick Meals! ✨

Yep, I buy packaged. 🙌

This Kale Crunch salad topped with rotisserie chicken is my Monday go-to because… well, it’s Monday. 😅 Once I make it through Monday, I’m good for the week — but on Monday nights, I need easy & quick. No fuss, just fuel.

Remember that Sunday Summer Salad I shared with cantaloupe & cucumber? Try adding a prepped protein for a full, balanced meal — perfect for a lunch call with one of my besties. 💛

Here’s the thing:
Eating can be as simple or as complicated as we make it.

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On Connection vs. Catching Up 💬

I’ve always been wired for connection. A dear friend once helped me see that my preference to go deep with a few rather than wide with many isn’t something to “fix.” It’s just me. 🌿

Now, every Tuesday we connect by phone — not just “catching up,” but really sharing life, from the to the mundane. It’s one of my favorite rhythms of the week.

I eat, connect, maybe walk the dog or fold laundry… so many wins in one block. for the win — because this is what looks like in real life.

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Finding your people — your community of connection — is key to , especially as we age.

If that’s hard to find, outsource connection:
💬 Hire a coach or therapist
🤝 Get a massage if you live alone
💪 Work with someone who helps you grow in body, mind, and spirit

I see this magic every day with my clients — because connection itself heals.

I’m a — a seasoned RN, certified personal trainer & nutrition coach, and nurse coach helping others get stronger in body, heart, and mind. 💚

10/06/2025

Sundays in the kitchen!

We love it as a after taking Saturday to flex a bit more.

Sundays allow us to set-up not only our kitchen for a healthier week (time, waist & wallet) but to reflect as we work, alone & together.

I am blessed with a partner who sees no role as gendered & we share as much as possible, while one of us is the executive whether lawn care (him) or domestic like cook/clean (me). It’s about celebrating & working our strengths. The other is sous & executes what the executive orchestrates & leads in foe timing & structure. It is not the only way but is our way in 33 years of marriage.

Anyhow, the beef stew…we eat very little beef but have been craving a pot roast & veggies since a friend talked about making one…well beef is outrageous so I found this sous vide prepared Irish stew at & voila, craving satisfied.

Weekends are a bit more indulgent in our consumption & back at it with lean protein & high produce with a whole grain maybe.

Have an amazing week! May blessings come your way & may you receive them & pour them back out.

10/06/2025

I Remember…

Today was Communion with holy believers as we looked at having a posture of accepting the stranger, the foreigner, because we remember His law in scripture, both OT & NT, we identify as the stranger, & living a vicarious ministry being Jesus’ hands & feet in the world.

I have spent the weekend reflecting back to the Friday, Saturday, & Sunday we were at Mother’s bedside one year ago. After being unresponsive for days, she opened her eyes, smiled with a giggle & mouthed undetectable words & left us. It was the most beautiful passing I have had the blessing to witness & participate in, such sacred space to be present with the passing.

Today broke me, being in our church library provided by & in honor of our pastor & friend, Ted Law. M missed Mother’s earthly exit to honor Ted & our community by helping with his funeral. We would have it no other way. We miss Ted very much. And our library, such a beautiful space!

Additionally, we lost M’s mom 6 mos prior to these two & this year has been full of voids & changes, related & unrelated to their loss.

We keep stepping because there is no one in this world to save us & a Savior who already has.

10/05/2025

A Soul-full Saturday with all things self-care…
even read my cheesy novel.

10/04/2025

Saturday Snack

NF cottage cheese, fresh pear with the skin, cinnamon = with

10/04/2025

Hearty Protein-Rich Fall Breakfast

Nothing measured but about:
2T chia seeds soaked in
1/2-3/4 cinnamon roll shake, refrigerated
1/2C old fashioned oats added a few hours later
1 small finely diced & sprinkled cinnamon added next morning

Oh my high-fiber & protein yumminess.

10/01/2025

Another CLIENT CHALLENGE DONE!

Want to enter the holidaze fitter, stronger? Co sided a challenge alone or with a group.

This September, 4 active clients & 1 inactive client joined me this September for this push-up challenge to strengthen not only our arms & chest but full back, abs, glutes, & quads - not to mention our resilience, constitution, & confidence…you can’t tell us nada! 💪🏻❤️‍🔥💯

This next month is a core challenge after the last two months of push-ups & Pilates glutes.

Did you know that your core covers front & back, knees to ni***es?😂 Consult with me for more info.

Anyhow, I have ONE client session opening so if you are interested in becoming a client of mine & part of the Team Coach D-Nice community as much or as little as you wish, HMU! My openings fill fast!

08/31/2025

AUGUST WE BUILT OUR 🍑 🍑!

Thank you for this handy tool & videos to help us build stronger cores: knees to ni***es!

1 former & 3 present clients finished this August daily challenge stronger & fitter with me. My former client typed: “I did all 30 days. I noticed a difference in Bodypump classes. Squats mainly and walking against the current in the Frio River. I enjoyed doing this with you.😁👊”

I am offering an upper body core 30 day challenge for September 2025 - who wants to join us?

Listen: Fall & Winter Weather are coming along with holiday eating. Join us do you have built a system of daily habits for improved strength & stamina, resilience in mind, body, heart.

Who wants daily confidence & to experience freedom as you accomplish one task toward strength? No equipment required, no gym required.



We would love to have you join the challenge. HMU for more details.

08/17/2025

I Am Deka Strong: 10 Zones 21:47

Just over 2 mins avg per zone, I will take it at 53! The only one in my age group so…I got first place! 😂💪🏻❤️‍🔥

Is it anywhere near best? Nope.

No loss felt, all gains from the process of practice & the completion of & ❤️

Why? I needed a new challenge in my workout routine, saw a colleague practice & kill it in competition, & you know my insatiable curiosity & value for learning something by …

We get old when we give up challenging ourselves with new info & testing our abilities.

And fitness challenges help us toward 💪 in a fun way so,

The best part? As I challenged myself I challenged my clients ages 34-72 & they killed it! Did we modify each zone or number of events as needed? You bet ya. And did my clients hate yet love it? Yep, you bet! And, they LOVE the recomposition gained in mind, body, & spirit! Each client EARNED all gains & bragging rights…resilience, confidence, strength, taking up space in the world. We do not shrink. NO ONE can take hard working results from YOU! Come join me to gain results!

Thanks for hosting a great event & being so welcoming!!!

08/15/2025

I might as well have written most of this because I say this daily. Ask my clients.

I am NOT the coach to hire to help any woman get smaller, I help women OWN the space & body they live in with great RESILIENCE & CONFIDENCE built through STRENGTH!

https://www.magzter.com/stories/news/TIME-Magazine/WOMEN-ARE-MEANT-TO-BE-STRONG?srsltid=AfmBOoqautaLNNkINoR8WQBOT487vgbO-72EtareH2oZr-aEYPgXTa53

See me, only a couple of spaces opening & they will go fast!

Read this exciting story from TIME Magazine August 18, 2025 issue. THIS SUMMER I'LL STEP ONSTAGE TO COMPETE AS A professional athlete for the first time—at 50. I’ll wear a fuchsia bikini small enough to fit in a Ziploc bag, pose and flex in clear heels, and strike a smile while my muscles gliste...

08/03/2025

It’s that time again, August, where we get to build our 🍑 which is part of our core (knees to ni***es).

7 of us (past & present clients) are committed to this this month, doing 31-100 daily. Everyone picks their own level of commitment & success. We support one another cuz when .

Join us?

I will post how-to videos in comments daily. Do all reos at once or break-up into as many or as little sets as you wish.

Update: sorry, failed to post the videos daily as I extremely limit my social
media time…videos are all on you tube, just google “day x ”

06/30/2025

WEEKENDING IS EATING & PREPPING

Saturday night M made us one of our favorite Southern comfort food meals of dry rubbed pork tenderloin grilled in the with skillet cornbread & Glory mixed greens & blackened peas. I made us a watermelon salad with blueberries, basil, feta cheese, some EVOO & balsamic vinegar. Our guests brought homemade peach cobbler & it was so yummy!

Midday I was hungry so chose yogurt blended with bone protein.

Sunday we started with a day home vs the beach due to thunderstorms & fueled up with high fiber & protein thanks to Thomas keto bagel thins & smoked salmon with one hard boiled egg, half small avocado, veggies & fruit.

While M emptied the pantry for our Sunday purge & reorganization, I prepped some berry-full overnight oats & oatmeal bake made with frozen berries, old frozen bananas, yogurt, strawberry shake, vanilla collagen protein powder by along with some yogurts made with plain yogurt, unflavored protein powder, frozen fresh pineapple, another old frozen banana…we are set for breakfast & yogurt snacks.

Made some passion fruit black sun tea on a rainy day & enjoyed a hot cup of tea in the afternoon after our hard work.

No pix of last night’s beach at home dinner because we were FaceTiming with a Love. We smashed frozen turkey burgers grilled stovetop with some amazing pesto brought home from abroad as a gift from friends, mushrooms, tomato, forgot the spinach, & provolone. We had potato salad, leftover watermelon salad & forgot to serve our broccoli rabe which we will eat tonight with leftovers from Saturday. Mondays are hard so we ensure we are re-heating & not planning to cook.

It was my first Saturday not working in forever & I am a better human working 5 vs 6 days weekly.

Enjoy your week.

Read & understand your labels, let the info help you make empowered & informed decisions.

If I can help, reach out. If I am delayed, I am off-line & will get back to you when I am. I am not ignoring you. I am planning to fast more regularly from social media.