Living Healthier By Design, LLC

Living Healthier By Design, LLC Licensed Nutrition Specialist, Health Coach Practitioner, Certified Personal Trainer, and Cooking Instructor. I am not here to sell you any type of product!

I combine my expertise in nutrition, fitness, and culinary arts to help individuals achieve sustainable health and wellness goals. As a Health Coach I believe in Bio-individuality, it is about YOU and what works for only you, there is NOT a “one size fits all” program. I am a wellness authority, and a supportive mentor that motivates individuals to cultivate positive health choices, as well as educate and support clients to achieve their health goals, through lifestyle and behavior modifications.

03/20/2026

✨ Where Diet & Exercise Come Together for the Perfect Weight Loss ✨

At Living Healthier By Design, it’s not about quick fixes… it’s about creating a lifestyle that actually works for YOU.

💪 Personalized Training
🥗 Nutrition Guidance
🛒 Shopping with You
🍳 Cooking with You
👵 Senior Fitness
♿ Adaptive Fitness (Special Needs)

Whether you need low-fat, low-sodium, high-protein, gluten-free, dairy-free, or carb-conscious guidance — I meet you exactly where you are.

This isn’t just training…
This is learning how to live healthier for LIFE.

📍 Riverton Health & Fitness Center
600 Main St, Suite 9
Riverton, NJ

📲 Text/Call: 609-558-8614
📅 By Appointment Only

💚 You don’t have to figure it out alone — I’ll shop with you, cook with you, and guide you every step of the way.

03/19/2026

There’s just something about the smell of food cooking in your home…
It’s warm. It’s comforting. It’s home. ❤️

Now imagine that same feeling—only with meals that actually support your health, your energy, and your goals.

At Living Healthier By Design, I don’t just tell you what to eat…
I teach you how to:
• Cook your favorite foods in a healthier way
• Shop smarter for your goals
• Understand portions without feeling restricted
• Prep and freeze meals so life feels easier, not harder

Whether you’re looking for low-fat, low-sodium, high-protein, gluten-free, or simply better-for-you meals… I’ve got you covered.

✨ This is where diet and lifestyle come together for real, sustainable change.

📞 Ready to make your kitchen feel like home and your body feel amazing?
Call me today: 609-558-8614
📍 Riverton Health & Fitness Center
🗓️ By appointment only

—Theresa Higgins
Licensed Nutrition Specialist | Health Coach | CPT | Cooking Instructor




✨ Where Diet & Exercise Come Together for the Perfect Weight Loss ✨At Living Healthier By Design, it’s not just about te...
03/18/2026

✨ Where Diet & Exercise Come Together for the Perfect Weight Loss ✨

At Living Healthier By Design, it’s not just about telling you what to do—it’s about showing you how to live it every day.

I work side-by-side with my clients to make healthy living simple, realistic, and sustainable:

🛒 Shopping together – Learn how to choose the right foods for YOUR goals
👩‍🍳 Cooking together – Turn simple ingredients into nourishing, delicious meals
📦 Portion control & meal prep – Understand how much your body truly needs
❄️ Freezing your food properly – Save time, reduce waste, and always have healthy options ready

No matter your needs, we customize your plan to fit YOU:
✔️ Gluten-free
✔️ Dairy-free
✔️ Soy-free
✔️ Oil-free
✔️ Low-fat
✔️ Low-sodium
✔️ High-protein
✔️ Low-carb

There is no one-size-fits-all approach—this is personalized nutrition and fitness coaching designed for your life.

💚 This is where accountability meets education
💚 This is where confidence replaces confusion
💚 This is where real, lasting change begins

📍 Living Healthier By Design
Theresa Higgins
Licensed Nutrition Specialist | Health Coach Practitioner | Certified Personal Trainer | Cooking Instructor

📞 609-558-8614
📅 By appointment only
🌐 LivingHealthierByDesign.com

✨ Where Diet and Exercise Come Together for the Perfect Weight Loss ✨Weight loss isn’t just about working out… and it is...
03/16/2026

✨ Where Diet and Exercise Come Together for the Perfect Weight Loss ✨

Weight loss isn’t just about working out… and it isn’t just about what you eat. The real transformation happens when nutrition, movement, and lifestyle come together.

That’s exactly what I help people do through Living Healthier By Design.

As a Licensed Nutrition Specialist, Health Coach Practitioner, Certified Personal Trainer, and Cooking Instructor, I help you connect the dots between:

🥗 Smart nutrition
🏋️ Effective workouts
🛒 Grocery shopping strategies
🍳 Simple cooking skills
⚖️ Sustainable weight loss

Because real health isn’t about quick fixes — it’s about building a system that works for your life.

If you’re ready to finally put the pieces together and create a healthier version of yourself, I’d love to help.

📞 609-558-8614
📍 By appointment only
🌐 LivingHealthierByDesign.com

03/16/2026

Thank you so much, Roger, for your kind words and testimony. It truly means a lot to me to hear that the work we’re doing together is making a difference in your life.

At Living Healthier By Design, my goal has always been to help people build a healthier lifestyle in ways that are practical and sustainable. That means working together on the everyday things that matter most.

Yes, I help with cooking so you can learn how to prepare simple, nutritious meals.
Yes, I help with grocery shopping so you know what to buy and how to build balanced meals.
And yes, I help with tweaking workouts so your exercise routine actually works for your body and your goals.

Health is not one-size-fits-all. It’s about building the right habits that fit your life.

As a Personal Trainer, Licensed Nutrition Specialist, and Health Coach Practitioner, I combine fitness, nutrition, and real-life strategies to help people feel stronger, healthier, and more confident in their daily lives.

📍 Living Healthier By Design
Riverton Health & Fitness Center
601 Main Street
Riverton, NJ 08077

📞 609-558-8614

If you’re ready to take control of your health, I’d love to help guide you.
— Theresa Higgins

Sunday afternoon reminder…Take a moment today and ask yourself one simple question:Did I do something this week that mov...
03/15/2026

Sunday afternoon reminder…

Take a moment today and ask yourself one simple question:

Did I do something this week that moved my health forward?

It doesn’t have to be perfect.
It doesn’t have to be extreme.

Maybe you:
• Took a walk instead of sitting
• Cooked one meal instead of ordering out
• Drank more water
• Went to the gym even when you didn’t feel like it
• Said no to something that doesn’t serve your health

Progress isn’t built in giant leaps.
It’s built in small, consistent decisions.

And those small decisions eventually turn into the life you want.

So as this Sunday afternoon winds down, take a breath… appreciate what you did well this week… and start thinking about one thing you can do even better next week.

Your future self will thank you for it.

— Theresa Higgins
Licensed Nutrition Specialist | Health Coach | Certified Personal Trainer
Living Healthier By Design

Let me be honest about something…I’m a Licensed Nutrition Specialist and a Certified Personal Trainer.And menopause has ...
03/10/2026

Let me be honest about something…

I’m a Licensed Nutrition Specialist and a Certified Personal Trainer.

And menopause has still knocked me on my butt some days.

One day I wake up feeling strong, lean, and confident.

The next day I look in the mirror and think…
Where did this belly come from?
Why do I suddenly look puffy, bloated, and 10 years older overnight?

Some days it honestly feels like I look pregnant from water retention.

Then the next day… it’s gone.

If you’re going through this, let me tell you something important:

You are not crazy.

Menopause changes the hormonal rhythm of the body.
Estrogen and progesterone fluctuate, and when that happens it can affect:

• water retention
• belly bloating
• facial puffiness
• inflammation
• sleep
• mood
• energy
• body composition

And believe it or not, that puffiness can show up anywhere on your body.

It might be:
• your stomach
• your face
• your hips
• your butt
• your thighs

Sometimes it can even make your skin look like sudden cellulite.

But many times it’s not fat at all.

It’s simply inflammation and water retention caused by hormonal shifts.

Which means one day you feel amazing… and the next day you feel like your body betrayed you.

Even as someone who studies nutrition and trains people for a living, I’ve had moments where I thought:

What the heck is happening to my body?

But here’s the good news.

Because I’m walking through it myself, I’m learning exactly what helps stabilize it.

I’m learning how to support the body through:

• balanced protein and blood sugar
• strength training
• proper hydration and minerals
• lowering inflammation
• managing stress hormones
• consistent daily habits

And the biggest lesson of all?

Stop judging your body day-to-day.

Many of the changes women see during menopause are water and hormones… not fat.

This phase of life isn’t about fighting your body.

It’s about learning how to work with it.

And if you’re feeling confused, frustrated, or like your body suddenly changed overnight…

Just know you’re not alone.

I’m walking this journey too — and everything I learn along the way is exactly what I bring to the women I work with through Living Healthier By Design.

Because sometimes the best coach…

Is the one walking the path right beside you.

— Theresa Higgins
609-558-8614
Licensed Nutrition Specialist
Certified Personal Trainer
Living Healthier By Design

03/07/2026

WORKOUTS SHOULD BE HARD…
BUT THEY SHOULD ALSO BE FUN.

If your workouts are too easy, your body has no reason to change.

If your workouts are too miserable, you won’t stay consistent.

The magic happens in the balance.

💥 Hard Work builds strength, endurance, and confidence.
😄 Fun keeps you coming back tomorrow.

Because here’s the truth most people don’t realize:

The best workout program in the world doesn’t work
if you don’t stick with it.

Consistency beats perfection.
Consistency beats intensity.
Consistency beats motivation.

And consistency happens when movement feels like something you get to do, not something you have to do.

At Living Healthier By Design, we train with purpose…
but we also laugh, challenge ourselves, and celebrate the process.

Because fitness isn’t punishment.

It’s progress.

And progress can be hard and fun at the same time.

💚 Living Healthier By Design
Exercise. Nutrition. Lifestyle.

You want to know something most health coaches won’t admit?Sometimes we get in a funk too.Sometimes the laundry piles up...
03/02/2026

You want to know something most health coaches won’t admit?

Sometimes we get in a funk too.

Sometimes the laundry piles up.
Sometimes the house feels overwhelming.
Sometimes we stop working out.
Sometimes we don’t feel comfortable in our own skin.

And sometimes we’re the strong one for everyone else…
Until we realize we’re depleted.

So I created something not for weight loss…

But for RESET.

Because before you change your body…
You have to stabilize your life.

Introducing the 30-Day “Back to You” Reset.

This is about rebuilding the woman underneath the overwhelm.

🌿 PHASE 1: STABILIZE (Days 1–7)
Calm your nervous system.
✔ 10-minute morning walk (no phone)
✔ Protein + produce before 10 AM
✔ 15-minute house reset timer
✔ No heavy emotional talks after 8 PM

This isn’t about discipline. It’s about safety and stability.

💪 PHASE 2: RECLAIM YOUR BODY (Days 8–14)
3 workouts per week. 20 minutes. That’s it.
Squats. Pushups. Rows. Lunges. Plank.

We rebuild trust with our body — not punish it.

Every morning say:
“I am not behind. I am rebuilding.”

🏡 PHASE 3: RECLAIM YOUR ENVIRONMENT (Days 15–21)
Clutter creates stress.

One small space per day:
Bedroom.
Laundry start to finish.
Kitchen reset.
One drawer.
Fresh sheets.

Control what you can control.

🔥 PHASE 4: RECLAIM YOUR POWER (Days 22–30)
Ask yourself:
Where am I shrinking?
Where am I over-explaining?
Where am I abandoning myself to keep peace?

Schedule one hour a week that belongs only to you.
No guilt. No business. No caretaking. Just you.

This is what Living Healthier By Design really means.

It’s not just macros.
It’s not just workouts.
It’s not just meal prep.

It’s rebuilding your strength from the inside out.

If you’re in a funk…
If you feel behind…
If you’re tired of carrying everything…

Start here.

Comment RESET and let’s rebuild together.

— Theresa Higgins, LNS, HC, CPT
Living Healthier By Design
Glow. Move. Thrive.

💪 Where diet meets exercise—that’s where the magic happens. 🎯At Living Healthier By Design, we don’t believe in quick fi...
03/01/2026

💪 Where diet meets exercise—that’s where the magic happens. 🎯

At Living Healthier By Design, we don’t believe in quick fixes or one-size-fits-all. We believe in real food, smart movement, and sustainable results.

✨ Whether your goal is to lose weight, gain strength, or simply feel better in your body—we design a plan that works with your lifestyle, not against it.

It’s not just a diet. It’s not just a workout.
It’s the perfect partnership for the healthiest YOU.

📞 Call Theresa Higgins HC, LNS, CPT at 609-558-8614
🌐 livinghealthierbydesign.com


✨ REAL TALK FROM LIVING HEALTHIER BY DESIGN ✨At one point in my life I would have looked at this picture and immediately...
02/19/2026

✨ REAL TALK FROM LIVING HEALTHIER BY DESIGN ✨

At one point in my life I would have looked at this picture and immediately picked myself apart…
➡️ the crow’s feet
➡️ the signs of aging
➡️ the “you don’t look as young as you used to” thoughts

I would have completely missed the strong, healthy, vibrant woman looking back at me.

And the truth is… part of me still fights that voice.

Because somewhere along the way we were taught that getting older means getting less beautiful…
less relevant…
less “enough.”

But let me tell you what I see now:

💚 A woman who has worked for her health
💚 A woman who shows up for her clients
💚 A woman who has built strength — physically and mentally
💚 A woman who feels better than she did years ago

This face?
This body?
This energy?
It was EARNED.

And yet society still whispers,
“Not good enough.”

Well… not anymore.

At Living Healthier By Design we are changing the conversation.
Health is not about chasing youth — it’s about:
✨ strength
✨ confidence
✨ energy
✨ longevity
✨ self-respect

We are not here to look like we’re 20.
We are here to feel AMAZING in the skin we’re in at every stage.

Some days I am 100% confident.
Some days I’m still a work in progress.

But I do know this —
we rise higher when we stop tearing ourselves down.

Ladies… we are not aging.
We are EVOLVING.

And there is nothing more beautiful than a strong, healthy, confident woman who owns her story 💚





🧠✨ IT ALL STARTS BETWEEN YOUR EARS… ✨🧠The thoughts you repeat every single day?They become your identity.If you constant...
02/18/2026

🧠✨ IT ALL STARTS BETWEEN YOUR EARS… ✨🧠

The thoughts you repeat every single day?
They become your identity.

If you constantly think:
❌ “I’m dumb”
❌ “I’m unattractive”
❌ “I’ll never lose this weight”
❌ “Life is too hard”

Your brain says:
➡️ “Got it — this is who we are.”

And it wires you to stay there.

Here’s the science in simple terms 👇
Every time you think a negative thought, your brain activates the amygdala — the part responsible for fear, stress, and survival mode.
The more you feed it…
the stronger that pathway becomes.

⚠️ It literally becomes a pattern.
⚠️ It starts to feel normal.
⚠️ It even becomes addictive.

But here’s the GOOD NEWS 💚

Your brain has neuroplasticity — which means you can REWIRE it.

When you start thinking:
✔️ “I am capable.”
✔️ “My body is getting stronger.”
✔️ “I am learning.”
✔️ “I am becoming healthier.”

Your brain lights up new pathways in the prefrontal cortex — the area of growth, confidence, decision-making, and success.

And suddenly…
🔥 Your workouts change
🥗 Your food choices change
🚶‍♀️ Your energy changes
💃 Your confidence changes
💚 YOUR LIFE CHANGES

Because this journey?
It’s not just about the food.
It’s not just about the workouts.

👉 It’s about the conversation you have with yourself all day long.

So today — right now — ask yourself:
Are your thoughts helping you…
or keeping you stuck?

You don’t need a new body to start.
You need a new belief.

💚 Living Healthier By Design
— where we train your body
AND your mind.

Theresa Higgins, HC, LNS, CPT
📍 Riverton Health & Fitness Center
📞 609-558-8614
By appointment only

Address

600 Main Street Suite 9
Riverton, NJ
08077

Opening Hours

Monday 8am - 12pm
Tuesday 8am - 12pm
Wednesday 8am - 12pm
Thursday 8am - 12pm
Friday 8am - 11am

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Our Story

As a Holistic Nutrition Specialist and Personal Trainer, I believe in Bio-individuality, it is about YOU and what works for only you, there is NOT a “one size fits all” program. I am not here to sell you any type of product! I am a wellness authority, and a supportive mentor that motivates individuals to cultivate positive health choices, as well as educate and support clients to achieve their health goals, through lifestyle and behavior modifications.