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Living Healthier By Design, LLC

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Riverton, NJ
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.

02/02/2026

Healthy eating isn’t about rules, fear, or forcing yourself through foods you hate.

It’s about creating a way of eating that feels comfortable, enjoyable, and something you can realistically maintain long-term.

No extreme restrictions.
No unnecessary stress.
Just a personalized approach that works with your life — not against it.

That’s how real, lasting results happen.

💚 Living Healthier By Design

Theresa Higgins, LNS, HC, CPT
📱 Text: 609-558-8614
📍 By appointment only

02/01/2026

You have to love what you’re becoming MORE than what’s tempting you in the moment. ✨

Before the pizza 🍕
Before the drink 🍷
Before the “just this once.”

Pause. ⏸️

Think back to this morning —
how your belly felt flatter,
how your body felt lighter,
how your clothes fit better 👖,
how clear your head felt 🧠.

Now ask yourself👇
Is this worth the bloating?
The stomach pain?
The inflammation?
The headaches?
The breakouts?
The regret?

This isn’t about restriction.
It’s about respect 💙.

Respecting how good your body felt.
Respecting the work you’ve already done.
Respecting the future version of “you” you’re building 🌱.

The moment will pass.
The choice stays with you.

Choose your future self. 💪✨

Living Healthier By Design
Where food 🍽️, movement 🏃‍♀️, and mindset 🧠 come together for real results

Theresa Higgins, LNS, HC, CPT
Licensed Nutrition Specialist • Health Coach • Certified Personal Trainer

📍 Operating out of Riverton Health & Fitness Center
📲 609-558-8614
✉️ Text is always best before calling

Now taking appointments — can’t wait to hear from you! 💬💙

01/31/2026

❄️ Winter Hydration: The Dehydration You Don’t Feel ❄️

Everyone talks about drinking water in the summer…
but winter dehydration is sneaky — and often more harmful mentally.

In cold weather, especially single-digit temps, your body:
✔️ Feels less thirsty
✔️ Loses more fluid through dry air & indoor heat
✔️ Pee’s more due to cold-induced diuresis
✔️ Still loses water during workouts (even if you don’t feel sweaty)

And here’s the part most people don’t realize 👇

🧠 Even 1–2% dehydration can cause:
• Brain fog
• Irritability
• Anxiety
• Fatigue
• Poor focus & motivation
• Headaches

In winter, this stacks on top of:
• Less sunlight
• Seasonal mood changes
• Poor sleep
• Higher stress hormones

So when you think:

“I’m just tired… moody… unfocused…”

It might actually be:

Your brain is dehydrated.

💧 Winter hydration tips:
• Drink water before coffee
• Sip consistently — don’t wait for thirst
• Warm water & herbal tea still count
• Add electrolytes if you exercise or feel run-down
• Check urine color (pale yellow = hydrated)

✨ Summer dehydration affects performance.
Winter dehydration affects your mood, mindset & nervous system.

This is why hydration is non-negotiable year-round.

—
Living Healthier By Design
Theresa Higgins, LNS, HC, CPT
📍 Working out of Riverton Health & Fitness Center
📲 Text 609-558-8614
🕒 By appointment only

💙

01/28/2026

😂💪 “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands.”
— Reese Witherspoon (Legally Blonde wisdom we all need) Great movie!

So if you’re feeling stressed, overwhelmed, or slightly tempted to lose your patience 😅…
✨ MOVE YOUR BODY. ✨

Endorphins are cheaper than bail money and way better for your health.
And bonus — they help you love your husband better, not plot against him 🤣

If you’re looking to:
✔️ Boost endorphins
✔️ Reduce stress
✔️ Lose weight
✔️ Feel stronger, happier, and more in control
✔️ And NOT want to kill anyone (husbands included 😉)

👉 Join Living Healthier By Design
Where exercise + nutrition come together for the perfect weight loss plan (and emotional sanity).

📱 Text me: 609-558-8614
👩‍⚕️ Theresa Higgins, LNS, HC
Licensed Nutrition Specialist | Health Coach
📍 Operating out of Riverton Health & Fitness Center
🗓️ By appointment only

Because let’s be honest…
💖 Endorphins > Anger
💪 Weights > Handcuffs
😂 Movement saves marriages

01/27/2026

❄️ Snowed in question… be honest ❄️
What did you do over the past couple of days while stuck inside?

Did you purposely run to the store for junk food and comfort snacks?
Or were you strategic and decided to heat up a pot of chili or soup instead? 🍲

I was recently in ShopRite, and something really stood out to me.
There was no bread, no chips… but there was plenty of meat and real food that just needed to be cooked.

The frozen food section?
Gone. ❌
Chips, ice cream, bread — yes, even the French toast staples — wiped out.

And that leads me to this question 👇
Do you realize that choosing chips, candy, and chocolate because they feel comforting in the moment could be the very reason you’re not hitting your health or weight-loss goals?

Comfort food feels good short term.
Real food supports your body long term. 💪

Next storm, next stressful day, next excuse — ask yourself:
👉 Am I choosing comfort… or progress?

If you need help learning how to stock your kitchen, cook simple meals, and still feel satisfied without sabotaging your goals, that’s exactly what we do at Living Healthier By Design.

📲 Text 609-558-8614
📍 Working out of Riverton Health & Fitness Center
🕒 By appointment only

01/25/2026

🍷 Alcohol & Fitness: What’s Really Going On? 💪

Let’s clear up the confusion.

We can all agree alcohol doesn’t exactly support fitness goals—but many people wonder how much it actually impacts fat loss, muscle gain, and hormones.

Here’s the science, in plain language 👇

🔥 Fat Loss & Alcohol
Alcohol is metabolized differently than protein, carbs, or fat. Because your body treats alcohol as a toxin, it gets processed first. While this is happening, fat and carb burning slow down, making them more likely to be stored as body fat.

Important to note:
➡️ Alcohol itself is NOT stored as fat
➡️ It contains 7 calories per gram
➡️ Weight gain still requires a calorie surplus

So alcohol doesn’t magically make you gain fat—but it can increase the likelihood that other calories are stored if intake is too high.

💪 Muscle Gain & Recovery
Research shows that drinking alcohol shortly after a workout can impair muscle protein synthesis, meaning recovery and muscle repair may be reduced if alcohol is consumed in that post-workout window.

In men, excessive alcohol intake may temporarily lower testosterone levels, though research is mixed and the long-term impact on muscle growth remains unclear.

♀️ Alcohol, Estrogen & Women
This is where things matter even more for many women.

Alcohol interferes with how estrogen is metabolized in the liver and may increase aromatase activity, leading to temporarily higher estrogen levels.

Elevated estrogen—especially when unbalanced—may contribute to:
• Increased fat storage
• Bloating & water retention
• Mood changes or worsened PMS
• Greater difficulty changing body composition

These effects may be more noticeable in postmenopausal women, where hormonal shifts can have a larger impact.

✅ The Practical Takeaway
Moderate alcohol intake isn’t likely to derail your progress. Alcohol won’t “destroy your gains” or automatically make you gain fat.

The bigger issues tend to be:
• Extra calories pushing you into a surplus
• Reduced recovery when drinking close to workouts
• Hormonal and metabolic stress with frequent or excessive intake

Progress comes from consistency, awareness, and balance—not perfection.

💬 Want help navigating nutrition, hormones, and real-life habits without extremes?
Text Living Healthier By Design at 609-558-8614

📍 I operate out of Riverton Health And Fitness Center
🕒 By appointment only

Let’s build a plan that works with your lifestyle 💚

01/22/2026

New goals. New strength. Same commitment — showing up, learning, and growing every step of the way.

This is what happens every day at Riverton Health & Fitness Center — real support, real coaching, and real progress.

✨ Living Healthier By Design proudly works out of Riverton Health & Fitness Center and is now accepting new clients.

✔️ 7-Day FREE Gym Pass
✔️ Trainers Available
✔️ 15-Minute FREE Consultation

Whether you’re just getting started or ready to take your health to the next level, you don’t have to do it alone.

📩 Message us to get started.

01/19/2026

My clients are always looking to drive me crazy 🤪

01/14/2026

Health & Wellness Is a Daily Practice — Not a Quick Fix.

Weight loss isn’t just about eating less.
Fitness isn’t just about working out harder.
Nutrition isn’t about restriction.

It’s about understanding how your body works and giving it what it actually needs.

✔️ Moving your body to build strength, protect your joints, and boost metabolism
✔️ Fueling with real foods that support fat loss and energy
✔️ Creating habits you can sustain — not follow for 30 days and quit

At Living Healthier By Design, we focus on education first—because when you understand why something works, it becomes easier to stay consistent.

Small changes done daily lead to:
• Better blood sugar control
• Increased strength and confidence
• Sustainable weight loss
• Long-term health, not short-term results

You don’t need perfection.
You need a plan that fits your life.

That’s how real transformation happens.

01/10/2026

🧠 Your Taste Buds Grow Up With You — And Your Health Depends On It

Did you know your taste buds change as you age?

From babyhood to your senior years, your body experiences flavor differently — and that directly affects your food choices, nutrition, and long-term health.

👶 Babies & Toddlers
Born with ultra-sensitive taste buds. They naturally love sweet and reject bitter — it’s survival wiring. This is why veggies taste extra strong to them.

🧒 Kids
Their palates are learning. Every exposure builds familiarity. Food habits formed here last a lifetime.

🧑 Teens
Growth hormones drive cravings for salt, sugar, and fat. Their bodies need calories — but guidance matters more than ever.

🧑‍🦰 Adults
Taste becomes more refined. Bitter foods become enjoyable. This is where real nutrition habits are built.

🧓 Seniors
Taste and smell decline. Food tastes bland. Many over-salt or over-sweet without realizing it.

Why This Matters for Health & Wellness

Your taste buds shape:
✔ What you crave
✔ What you reject
✔ How much you eat
✔ The nutrients you get
✔ Your relationship with food

When we understand how taste changes, we stop shaming picky kids, stop blaming teens for cravings, and start supporting smarter nutrition at every age.

Healthy eating isn’t about willpower.
It’s about biology, brain development, and education.

And when you work with your taste buds instead of fighting them — that’s when real wellness happens.

Food is fuel. Habits are built young. And nutrition is a lifelong journey.

💪 Living Healthier By Design
Theresa Higgins 609-558-8614
Because wellness starts on your plate — at every age.

01/09/2026

Trying to cut calories? 👏 Good job — but let’s pause and talk for a moment.

Do you actually know:
• How many calories you should be eating in a day?
• How many calories you should eat in one sitting to last until your next meal?

Here’s where many people get stuck ⤵️

If you eat a low-fat yogurt that’s 150 calories and expect it to carry you for 5 hours without feeling hungry, shaky, or irritable — that’s an unrealistic way of eating.

Your body doesn’t work that way.

Think of your metabolism like a furnace 🔥
To keep a steady, efficient burn, you don’t dump all the wood in at once… and you don’t let the fire die out either.

Instead, you:
➡️ Feed the fire consistently
➡️ Every few hours
➡️ With the right amount of fuel

For example:
• Eating ~300 calories every 3 hours
• Keeps blood sugar stable
• Prevents cravings and irritability
• Helps metabolism burn more efficiently

When calories drop too low or meals are skipped, the body shifts into survival mode — holding onto fat instead of burning it.

👉 The goal is not starvation
👉 The goal is knowing your numbers
• Daily calorie needs
• Calories per meal
• Fueling your body consistently

If you want to learn how to eat enough to lose weight — without the highs, lows, and burnout —

Visit livinghealthierbydesign.com
and see how I can help you 🔥💪

Address

600 Main Street Suite 9
Riverton, NJ
08077

Opening Hours

Monday	12pm - 4pm
Tuesday	12pm - 4pm
Wednesday	12pm - 4pm
Thursday	12pm - 4pm
Sunday	8am - 1pm

Website

https://livinghealthierbydesign.com/

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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.