Let’s Reach New Heights Nutrition

Let’s Reach New Heights Nutrition Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Let’s Reach New Heights Nutrition, Nutritionist, Wagner, SD.

Nourishing our bodies to transform our lives with good nutrition & whole foods. 🍎 Offering 5 & 10-week 1:1 coaching, personalized macros, and custom meal plans tailored to your goals, plus occasional group nutrition challenges for extra motivation!

11/19/2025

A comfort food favorite and maybe my personal favorite food…Chicken Pot Pie.
Easy, delicious, and 30 grams of protein. Try and tell me again how boring & difficult it is to hit your goals.

1.5 lbs chicken
1 cup peas and carrots (I use frozen)
1/2 cup whole kernel corn (I use frozen)
1 cup chicken broth
1.5 cups fairlife 2% milk
1 tablespoon butter
1 tablespoon flour
Salt, Pepper, Onion powder, garlic powder, and parsley to taste.

1) Cook & shred chicken if you haven’t.
2) Melt butter, add in flour and make a roux. Let it brown for a minute (a tan ish color), then slowly add in broth whisking as you add so it mixes in easily. Allow to thicken & add in milk. Continues to whisk until it’s thicker again then add seasonings.
3) Add in shredded chicken and vegetables, mix.
4) Place your bottom pie crust in the tin/pan (you may have to roll it to stretch.)
5) Pour your chicken mixture into the bottom crust.
6) Place your top crust on and make a few slices to vent.
7) Bake at 400 for 45 minutes to an hour or until golden on top. You may have to cover your edges with foil to prevent burning.

Macros (8 servings)
Calories: 437
Carbs: 32
Protein: 32
Fats: 19

You don’t have to go “all in” or “say screw it” this holiday season.You can enjoy the food, the parties, and the people ...
11/19/2025

You don’t have to go “all in” or “say screw it” this holiday season.
You can enjoy the food, the parties, and the people and still feel good in your skin all while saying yes to your goals.

Here’s your reminder to:
-Eat your protein
-Move your body
-Stay hydrated
-Stop skipping meals to “make up for” anything

Because one day, one meal, or one treat doesn’t ruin your progress but that all or nothing mindset? That’s what holds you back.

11/18/2025

Early mornings, real meals, moving your body, drinking your water, reading, working, taking care of yourself…it is not glamorous, but it is the most freeing feeling in the world.
The more you show up for yourself, the less you care about fitting in and the more you care about becoming the person you said you wanted to be.

Small choices add up, your habits become your life, and the best version of you is built in the day to day things.

11/17/2025

If it’s not a lifestyle good luck maintaining the results.
And what does that actually mean? It means enough of these out of hand diets that do not allow you to live. Your diet, or the food you eat, should allow you to have a piece of cake at your child’s birthday party, a slice of pie at Thanksgiving, and real foods because that is life.

I am not telling you to go off the walls at every event or holiday, but you should be learning how to fuel your body, understand portion sizes, and pay attention to what genuinely makes you feel good. That also means not cutting out entire food groups just to chase a quick result. You need carbs!! They give you energy, support your workouts, your hormones, your mood, and your daily life. Cutting them out is not the flex people think it is.
You do not need to eliminate everything to lose weight. You need to understand how to eat well enough to maintain your progress long term. This is about building habits that last, not chasing results you cannot keep.

11/16/2025

If you want real results, you need real honesty, so here are the things I would tell you as your nutritionist even if they sting a little.

1. You cannot outwork poor eating habits and eating healthy does not mean you are eating enough or eating for your goals. With that, you are not eating enough protein.
2. You have to be serious about YOUR goals. No one else can do it for you, time to put the work in.
3. Weekends are setting you back way more than weekdays are helping you
4. Supplements, detoxes, and cleanses are not your answer. Consistency is
5. If you are only moving two to four thousand steps you are not actually active
6. You say you are tracking but you are not tracking accurately or consistently. Eyeballing is not a measurement
7. You cannot expect results if you keep starting over every Monday
8. Alcohol and fancy coffees are delaying your progress more than you want to admit. You are drinking more calories than you think even if you’re choosing “low carb” alcohol is poison to your body.
9. Being busy is not a reason to skip meals. It means you need a plan
10. You are stuck because you keep choosing comfort over change. Your body reflects your habits not your intentions. If you want a different result you have to start doing things differently.

11/14/2025

3 mistakes keeping people from their goals:
1) Not truly knowing what they’re eating. Yes, eating clean whole foods is great and the best way to start but I suggest everyone tracks for atleast 6 weeks (so you can truly dial in on how to track) to understand if they’re over or under eating.
2) Only doing cardio and not lifting weights. I mean more than the 2-5lbs people lift in a hot studio twice a week. You should be lifting heavier and heavier and 4+ times a week. If you think you don’t have time to lift weights, you should think of yourself as a grandparent or even 20 years from now unable to lift or play with your grandkids. It’s not just for you now but for future you. I suggest for your fitness routine!!
3) Not moving enough throughout the day. If you’re only at 2,000-4,000 steps a day you really need to move more. Small 10-15 minute walks can help! That may mean you have to get up 20 minutes earlier to achieve that!

You know I couldn’t stop there sooo
4) Lack of consistency. People eat “perfectly” for 3 days then fall off for 4. Consistency beats perfection every time and you can’t give up Friday through Sunday then wonder why you aren’t seeing results.
5) No real plan or accountability. You “wing it” every week strategy: no grocery list, no meal prep, no structure. You can’t reach your goals if you’re always guessing. The same goes for jumping from one “reset,” detox, or supplement to the next. Sustainable change comes from doing the basics well, not bouncing from one shortcut to another.

11/13/2025

You can literally eat healthy anywhere if you put in a little effort. Not perfect effort. Not hours in the kitchen. Just a little effort and a little bowl.

Healthy eating is not limited to your house. You can fuel your body in the car, at school, in the barn, between games, at work, on road trips, and even when your day feels completely chaotic. The problem is never the location. It is the preparation.

There are so many easy, grab and go options that make it almost impossible to say you “had nothing to eat.”
Think things like
- bison sticks
-beef jerky
-fruit
-cut vegetables
-yogurt
-protein shakes
-single serve nuts
-cottage cheese
-pre cooked chicken
-simple wraps or sandwiches

All whole foods. All fast. All portable.

When you stop overcomplicating it and start planning for real life, you realize you can hit your goals anywhere. Your results follow your choices, not your zip code.

Stocking up on the basics & easy meal builders that make weekday fueling simple 👏Fruit: bananas (only $1.80!!), raspberr...
11/09/2025

Stocking up on the basics & easy meal builders that make weekday fueling simple 👏

Fruit: bananas (only $1.80!!), raspberries, blueberries, apples, & mandarins
Veggies: onions (only $3 for the entire bag!), green beans, carrots, & a Caesar salad kit
Protein: steak bites & 4 NY Strip choice cut steaks
Other: pancake breakfast sandwiches, Jonny pops, That’s It & Layer Fruit Bars, & Skinny Dipped chocolate peanut butter cups

Because when the staples are stocked, it’s a lot easier to stay on track during a busy week 🙌

Most people wait until January to start on new goals, start fresh, etc. but every transformation starts with the small c...
11/06/2025

Most people wait until January to start on new goals, start fresh, etc. but every transformation starts with the small choices you make today, tomorrow, and the next day.
Start with one thing.
-Swap a processed meal for homemade
-Go for a walk after dinner
-Increase your steps
-Choose a high protein breakfast (no, two eggs is not high protein.)
-Eat slowly and stop when you are satisfied
-Go to bed on time

The next 8 weeks can truly set the tone for your entire 2026.

Address

Wagner, SD

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 5pm
Wednesday 7am - 5pm
Thursday 7am - 5pm
Friday 7am - 5pm
Saturday 7am - 5pm
Sunday 10am - 3pm

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+16054916561

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