Move Fully Nourished

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Move Fully Nourished

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Move Fully Nourished, Nutritionist, 240 W River Drive, Saint Charles, IL.

Registered Dietitian and Personal Trainer passionate about empowering men and women to lose body-fat, increase strength, and decrease stress while juggling the demands of life using a sustainable approach to nutrition and exercise habits.

09/02/2025

Busy mornings call for simple, nutrient-packed meals you and your kids will actually eat. These muffins are a grab-and-go option loaded with protein, healthy fats, and vitamins to keep our minds sharp and bodies energized. Make these ahead of a busy week and enjoy an easeful morning.

Recipe (Makes 4 servings):
2 tsp avocado oil
1 lb grass-fed sirloin steak
12 pasture-raised organic eggs, whisked
1 medium organic sweet potato, chopped into small cubes
Sea salt & black pepper, to taste

Preheat oven to 375°F (190°C).
Line a muffin tray with paper liners or use food-grade silicone.
Heat oil in a pan over medium heat.
Cook steak ~5 minutes per side, or until desired doneness.
Slice into small pieces.
In a bowl, whisk eggs.
Add steak, sweet potato, salt, and pepper.
Stir to combine.
Divide evenly into muffin cups and bake 30 minutes, until golden on top.

Why kids benefit:
💪 Protein + iron support steady energy, growth, and focus in the classroom.
🧠 B vitamins and healthy fats fuel brain health and concentration.
🍠 Sweet potatoes add natural carbs + Vitamin A to support vision and immunity.
*Pair these with a non-starchy easy veggie like sauerkraut or sliced peppers to balance the meal!*

Breakfast, lunchbox, or after-school snack - these muffins are versatile, filling, and kid-approved.

Would your little ones grab these on the go?

Check out our Feeding Your Child program to get more recipes like these: https://movefullynourished.practicebetter.io/ #/5eaab92a2a9c24013072a1fb/bookings?c=66cb8fd09b7970a4a45d8b94&step=course

08/29/2025

I’ve been moving through a 21-day guided meditation on abundance, and in episode 3 (Mind, Matter, and Spirit) a message landed so strongly that I had to pause mid-meditation to really reflect.

The message?
“Not seeing what you desire in this moment doesn’t mean it’s out of reach or impossible, it's simply waiting for you to align with it.”

That struck me because it’s exactly what I see with my clients. Many come to me feeling depleted, stuck, or out of sync with their bodies. And yet, here’s what I know:

✨ We are not just physical bodies.
🧠 We are minds that interpret, shape, and influence our reality.
🌱 We are spirits with limitless potential to heal and thrive.

The way we think about food changes how our body processes it. The words we speak about our bodies don’t just shape our beliefs - they eventually manifest physically, in how we feel and how our body responds. And the stories we carry around our health often become the very patterns we live out.

That’s why, at Move Fully Nourished, we don’t only talk about food and nutrition. We help clients reclaim energy, strength, and a deeper sense of self by addressing both the physical body and the mindset that allows healing to happen.

When you shift your beliefs, your biology shifts with you. And when you start to believe more is possible, your body rises to meet that belief.

If you’d like to learn more about what we do, visit: https://movefullynourished.com/

And if you’re curious about the meditation that sparked this reflection, here’s the episode: https://open.spotify.com/episode/4dfr1PuvdHqrDULMlTUf1Y

08/26/2025

Your immune system is your body’s frontline defense.
The way you sleep, move, and manage stress plays a big role in how strong that defense really is.

Here are 3 lifestyle shifts that can give your immunity a major boost:

1. Prioritize Sleep
Your body needs 7–9 hours of quality sleep each night to repair cells, fight inflammation, and keep your stress hormone (cortisol) in check. Quality rest = stronger immune defense.

2. Move Your Body (Regularly & Moderately)
Daily moderate exercise, like walking, yoga, or strength training keeps nutrients circulating, flushes toxins, and helps your immune system deploy its best defenders (aka white blood cells).

3. Keep Stress Low
Chronic stress drains your nutrient stores and weakens your immune response. Find what calms you, reading, mindful movement, meditation, or simply calling a friend, and make it part of your routine.

Small, consistent changes can lead to a noticeable difference in your energy, resilience, and overall health.

To get more personalized advice, apply for our 1:1 coaching program here: https://movefullynourished.com/work-with-registered-dietitian-nutritionists/

Read the full blog post here: https://movefullynourished.com/lifestyle-factors-that-affect-immunity/

08/22/2025

Want a quick trick on how to build a balanced plate? This is the method we teach all our clients, and you already have the only tool you need. 🖐️

The PVCF Hand Method takes the guesswork out of eating well.
No tracking apps. No measuring cups.
Just your own hand as a portion guide for what your body needs:

🥩 Palm = Protein
🥦 Fist = Non-starchy veggies
🍠 Cupped hand = Whole food carbs
🥑 Thumb = Healthy fats

It’s simple and surprisingly powerful because sustainable nutrition isn’t about perfection...it’s about consistency.

And when each plate you build supports your blood sugar, gut health, and energy? Trust me...you'll start feeling the difference fast.

Ready to try it out?

Tag a friend who needs this in their life and apply for 1:1 coaching today:
https://movefullynourished.com/work-with-registered-dietitian-nutritionists/

08/19/2025

A Refreshing Reset for Late Summer

As the late-summer heat lingers, you might notice your body feeling a bit sluggish or heavy. This is the perfect time for a gentle reset - something hydrating, anti-inflammatory, and nourishing to carry you into the new season feeling light and energized.

This Ginger Detox Drink is simple, earthy, and naturally sweetened helping your digestive system reset, reducing inflammation, and giving your metabolism a little boost. You can enjoy it warm in the morning to gently wake up your system or cold in the afternoon for a refreshing immune boost cool down.

Here’s what you’ll need:
16 oz warm filtered water
2 tbsp organic apple cider vinegar (with the mother)
½–1 tsp ground ginger
¼ tsp cinnamon
Dash of cayenne pepper
2 tbsp lemon juice
1 tsp raw, local honey (optional)

It’s one of those simple recipes that can become a late-summer ritual - helping you feel refreshed, lighter, and ready for whatever’s ahead.

🍋 Why we love it:

Ginger + cayenne = digestion & metabolism support

Lemon + ACV = liver & lymphatic cleansing

Cinnamon = blood sugar balance

Honey = antioxidant-rich sweetener (and it’s optional!)

Tag a friend who needs a reset or save this post for a cozy morning ritual or a cool afternoon immune boost.

Simple ingredients. Real benefits. Your gut will thank you.

08/15/2025

Lately… it’s looked like doing hard things and remembering why they’re worth it.

Welcoming two horses (Delilah + Max) onto our land, who are bringing healing, rhythm, and surprise joy to each day.
Letting the slow, ordinary moments anchor me. Sunset walks. Dirty feet.
Watching Alahna fall in love with her kitty or puddles or Max the horse.
And yes, nourishing myself with meals that feel like love on a plate (grass-fed lamb + bison this week).

Some days I feel strong. Some days I feel stretched. But I keep showing up. Because tending to the roots always brings growth. 🌱

This season is reminding me:
You’re stronger than your weeds.
You’re allowed to start again.
And beauty? It’s already blooming in your backyard.

08/12/2025

He wasn’t looking for a nutrition program, but his body was asking for help.

When David reached out, he was dealing with skin flare-ups, gut issues, and a sense that something just felt off.

Together, we ran functional labs, customized a plan, and started peeling back the layers. What we found was nutritional imbalances, toxic exposures from his work, even unprocessed emotional stress.

Once we started implementing the plan, the results were astounding!

-60 pounds lost
-Clearer skin
-Better digestion
-Emotional clarity
-Confidence he didn’t know was possible

David’s story is a reminder that healing isn’t just about food. It’s about understanding your body, owning your story, and finding the support you need to actually feel like yourself again.

“Ashley created space for healing, not just physically, but mentally and emotionally.”

If you're dealing with chronic symptoms, mental fatigue, or feel like your body is speaking in a language you don’t understand, let’s change that.

Apply for 1:1 coaching today: https://movefullynourished.com/work-with-registered-dietitian-nutritionists/

08/08/2025

Trying to enjoy your trip but your gut didn’t get the memo?

Travel can throw off digestion fast.

New foods, skipped workouts, poor sleep, and dehydration can have a big impact on your body.

But a little planning can go a long way toward keeping your gut (and mood) happy while on the road.

Here are a few of my go-to tips:
- Hydrate with intention (pack your water bottle + eat water-rich foods like cucumber, strawberries, and zucchini)
- Add fiber when you can—chia seeds, veggies, even prunes are travel-friendly - Don’t skip your probiotic!
- Move daily (even 10 minutes makes a difference—I have been known to do wall sits and lunges at the airport✈️🤣)
- Build balanced meals (yes, even on vacation!)
- Skip your “sticky foods” (aka what you know doesn’t work for your body)
- Breathe. Stress shows up in the gut more than you think.

Vacation should feel like a break—not a battle.

Save this post for quick reference on your next trip!

08/04/2025

Are you bringing this to your next summer gathering?

Get ready to activate your taste buds!

This colorful mixed green salad is one of my favorite ways to eat with the season—vibrant, refreshing, and full of nutrient-dense ingredients that actually do something for your body.

It’s simple, beautiful, and packed with fiber, antioxidants, and blood sugar-balancing fats.
And the strawberry balsamic dressing? You’ll want to put it on everything. 🤣

Here’s what’s inside:
• Mixed greens*
• Shredded beets*
• Thinly sliced red onion*
• Snap peas*
• Fresh strawberries*
• Walnuts *
organic pasture raised chicken 🥄
And a Homemade dressing: organic Strawberries, balsamic vinegar, EVOO, raw honey, sea salt—blended to creamy perfection.

No dairy. No gluten. No artificial anything.
Just whole food ingredients and protein-packed to work together to support your gut, hormones, and energy—without sacrificing flavor.

📌 Save this for your next potluck, picnic, or Sunday dinner on the patio.

08/01/2025

You want your child to be well-nourished, energized, and resilient this fall. 🍁

But when picky eating takes over, it can feel like a daily battle.

The truth is that your child's food habits can change with the right support and strategy. And no... you don’t have to bribe with dessert or sneak spinach into every muffin to make it happen.

That’s why we created the Feeding Your Child: From Stress to Success program—a 6-week self-paced course designed by a registered dietitian (and mom!) to help you:

• Understand your child’s nutritional needs at every stage
• Help them enjoy veggies (without drama)
• Build balanced meals that actually get eaten
• Support their immune system naturally
• Ditch the dinner-time stress
• Say goodbye to picky eating for good

A healthy immune system starts in the gut and in the home. If you're ready for mealtime to feel like a place of connection, and not chaos, then this is for you.

Let’s create a table your child wants to sit at and build lifelong healthy habits in the process.

Learn more about the program here: https://movefullynourished.practicebetter.io/ #/5eaab92a2a9c24013072a1fb/bookings?c=66cb8fd09b7970a4a45d8b94&step=course

07/29/2025

IV hydration, nervous system regulation, and whole-person care.

This week I sat down with the incredible Gigi Wilborn of Essential Wellness 360—a flight nurse turned IV hydration specialist and mindset coach who’s redefining what it means to heal.

We talked about:
• What most IV clinics miss (and why Gigi does it differently)
• How mindset shifts and nervous system regulation impact your physical health
• Why glutathione, magnesium, and vitamin B actually matter
• Post-infusion symptoms (that no one talks about)
• And how your environment—sound, light, scent, intention—can shape your ability to heal

Whether you’re new to IV hydration or just want to understand how your body and mind are more connected than you realize, this conversation is worth every minute.

Watch our conversation here: https://www.youtube.com/watch?v=oZdFugMAAVs

Want to get a taste of Gigi’s approach? Head to essentialwellness360.com and download her Pattern Interrupted mini masterclass—free, powerful, and deeply needed.

Let this be your reminder:
You don’t have to push through to feel better.
Healing can be calm. Intentional. And deeply personal.
This week, I sat down with the incredible Gigi Wilborn of Essential Wellness 360—a flight nurse turned IV hydration specialist and mindset coach who’s redefining what it means to heal.

07/22/2025

🍓 Life lately… it's been beautifully full.

We’ve been savoring the simple joys like colorful nourishing meals that fuel my energy and my workouts, barefoot gardening breaks between client calls, farmers market hauls with my daughter in tow, and slow, playful moments that remind me what all of this work is for.

Behind the scenes, there’s a lot blooming: new resources for our 1:1 clients, exciting momentum for my Move Fully Nourished Corporate Wellness mission, and powerful conversations with leaders who are ready to do health differently.

But at the heart of it all, it’s this rhythm—nourish, pause, play, grow—that keeps me grounded. And that’s the energy I hope to bring into every space I enter, professionally and personally.

🌸Here’s to nourishing rhythms, playful moments, and the kind of alignment that sustains us.
✨ What does your version of nourish, pause, play, and grow look like this summer?

Address

240 W River Drive
Saint Charles, IL
60174

Telephone

+18479757528

Website

http://www.movefullynourished.com/

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