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Refined Fitness & Nutrition

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Whippany, NJ
Refined Fitness & Nutrition

We help busy professionals take control of their life and prioritize health!

10/28/2025

𝟒 𝐓𝐢𝐩𝐬 𝐅𝐨𝐫 𝐀 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐇𝐚𝐥𝐥𝐨𝐰𝐞𝐞𝐧

Halloween doesn't always have to be about all the candy! Enjoying a couple pieces then moving on is a great goal to have.

Here is how to have a healthier Halloween than last year:

➤Set expectations early & have a game plan.

➤Limit sugar the week before to reduce cravings.

➤Eat a balanced healthy meal before going out to trick or treat so you aren't hungry.

➤Offer non edible treats like spider rings, stickers, bubbles or play dough.

🎃Set these boundaries early on, and each year it will get easier and easier to have a Healthy Halloween.

10/25/2025

If you answered “YES, That’s me!” Awesome, we would love to help you!⁠
⁠
We know there are three things you need to become the healthiest version of yourself; quality nutrition, daily movement and accountability with an expert coach focusing on a holistic approach.⁠
⁠
Are you ready for help?⁠
I would love to help! Book a free call with me - link in bio⁠
Or visit https://www.louisepiercefitnessandnutrition.com/home⁠
⁠

10/21/2025

True health isn't extreme.
It's consistent.

If you want to feel your best, you don’t need a new trend—you need to return to what your body recognizes as normal.

Keep it simple 👇
✔️Healthy Balanced Meals
✔️More Sleep
✔️Daily Movement
✔️Less Ultra-Processed Food
✔️Deep Breaths
✔️Real Relationships

Health is the outcome of habits.

10/19/2025

🍂It’s Fall y’all! 🍂
Try this hearty and healthy meal for lunch or dinner!

Ingredients
1 acorn squash
8 oz 93% lean ground turkey
1/2 cup white northern beans
85 grams grape tomatoes halved
1/4 cup onions chopped
1/2 tsp. olive oil
2 tbs. shredded parmesan cheese

Preheat the oven to 350F
1. Cut squash in half & spoon out seeds, then place on pan and bake for 30 mins
2. While squash is cooking heat up pan to medium-low and sauté chopped onions & tomatoes with olive oil for 5 minutes
3. Add ground turkey, cook through, and add desired seasonings (salt & pepper)
4. Then add white beans, stir, and let simmer until the acorn squash is finished
5. Pull the acorn squash from the oven and fill each half evenly, top with a tbs. of parmesan cheese on each and put back in the oven for 25-30 mins.

10/14/2025

It’s time to break the cycle.

Small, consistent changes > quick fixes

If you can stay committed to habits that harm you, imagine what’s possible with habits that heal you.

Your healthiest self isn’t built in a day—it’s built one choice at a time.

Imagine where you could be 6 months from now if you started today. 𝙇𝙚𝙩’𝙨 𝙗𝙪𝙞𝙡𝙙 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙝𝙖𝙗𝙞𝙩𝙨—𝙩𝙤𝙜𝙚𝙩𝙝𝙚𝙧

10/12/2025

Prep this hearty chili for only 15 minutes then let your crockpot do the rest of the work!

Ingredients
2 pounds 93% lean ground turkey
2 packets chili seasoning
1 whole red or orange bell pepper, diced
1 whole jalapeno, minced (with seeds for heat)
1/2 onion diced
2 14oz cans diced tomatoes of your choice (we like fire roasted)
2 cups water
1-2 cloves garlic, minced
1 tsp black pepper
1 tsp salt
1 14oz can chili beans or red beans (rinse the beans from can with water)
8 Servings

Instructions
1. In a large skillet, brown ground turkey until it is cooked. Strain grease. Place back in pan.
2. Add red or orange pepper, onion, jalapeno, garlic, salt and pepper. Cook over medium heat for 3-4 minutes.
3. Place all ingredients from skillet into crockpot. Add canned tomatoes, water and chili seasoning. Stir well.
4. Cook in covered crockpot on high for 4 hours or low for 8 hours.
5. Approx 10 minutes before serving, add beans to mix.

10/11/2025

❓Have you tried everything—diet plans, fitness programs, supplements—and still not seeing the results you were hoping for? 😩⁠
We get it—it’s frustrating. ⁠
🧩 Sometimes the missing piece isn’t about doing more but approaching your health from a different angle. ⁠
That’s where our habit-based nutrition coaching comes in, offering a holistic approach to help you reach your health goals.⁠
⁠
If you’re ready to take a new approach to nutrition and health, we’d love to help. ⁠
⁠
📅 Visit https://www.louisepiercefitnessandnutrition.com to schedule your free discovery call and see how our habit-based coaching program can support your health goals.⁠
⁠

10/07/2025

Not all produce is created equal.

Our food system is flooded with pesticides—many of which are linked to hormone disruption, neurological damage, and cancer.

Here’s the good news:
You can reduce your exposure dramatically by following the EWG’s Dirty Dozen and Clean 15 lists.

🍓𝗗𝗶𝗿𝘁𝘆 𝗗𝗼𝘇𝗲𝗻 = the fruits and veggies with the highest pesticide residues. Always try to buy these organic if you can afford it. Note: these are still better than any ultra-processed food.

If you can't afford to buy organic, that's okay; make sure you rinse your produce well. (We recommend rinsing all produce well include those with a rind like watermelon)

🥑 𝗖𝗹𝗲𝗮𝗻 𝟭𝟱 = generally safe to buy conventional. (Often has skin or a husk)

10/05/2025

This is a great on-the-go snack or breakfast that you and your kids will enjoy!

Ingredients
3/4 cup almond flour
2 scoops vanilla protein powder
1/2 tbsp pumpkin pie spice
1/2 tsp baking powder
3 large eggs
1 cup canned pumpkin
1/2 tbsp vanilla extract
2 tbsp agave
1/4 tsp cinnamon
1/2 cup Unsweetened Apple Sauce

Instructions
1. Preheat oven to 350F and place 11 muffin liners into muffin tin.
2. Mix all dry ingredients together in a large bowl.
3. Gradually stir in eggs, canned pumpkin, vanilla extract, apple sauce and agave.
4. Spoon the batter into the muffin liners, filling each one 3/4 full.
5. Bake 16-18 minutes or until the muffins are cooked through and tops are golden brown.
6. Transfer the muffins to a wire rack to cool!
7. Store in the fridge.

10/04/2025

With countless diets out there, we know it can be overwhelming to know what is right for you.

The problem with diets is that they are restrictive and most aren’t sustainable.

Instead, you need something simple that you can stick with. Start with these 3 tips and work from there.

Are you looking for an expert nutrition coach to help you create a plan that’s realistic for you and support you every step of the way?

I would love to help! Book a free call with me - link in bio
Or visit https://www.louisepiercefitnessandnutrition.com/home

10/01/2025

𝐀𝐫𝐞 𝐘𝐨𝐮 𝐖𝐚𝐢𝐭𝐢𝐧𝐠 𝐔𝐧𝐭𝐢𝐥 𝐀𝐟𝐭𝐞𝐫 𝐓𝐡𝐞 𝐇𝐨𝐥𝐢𝐝𝐚𝐲𝐬 𝐓𝐨 𝐅𝐞𝐞𝐥 𝐁𝐞𝐭𝐭𝐞𝐫?!

✅ Today is October 1st

✅ There are 92 days until Jan 1st 2026

✅ If you eat 3 meals per day, that's 276 meals

✅4 Holiday Meals are: Thanksgiving, Christmas Eve, Christmas Day & New Year's Eve

Don't let 4 Holiday meals cause you to wait until January 1st!

𝑺𝑻𝑨𝑹𝑻 𝑵𝑶𝑾!

09/30/2025

𝐍𝐮𝐭𝐫𝐢𝐞𝐧𝐭 𝐏𝐚𝐢𝐫𝐢𝐧𝐠 𝟏𝟎𝟏

☑️Nutrient pairing is the practice of combining specific foods to enhance the absorption and utilization of nutrients within the body.

☑️Certain nutrients work synergistically, meaning they boost each other's effectiveness when consumed together.

𝐒𝐖𝐈𝐏𝐄 to learn 4 nutrient pairing examples.

Which one will you try? 👇🏻

Address

Unit 4, 622 Route 10
Whippany, NJ
07981

Opening Hours

Monday	7am - 7:30pm
Tuesday	7am - 7:30pm
Wednesday	7am - 7:30pm
Thursday	7am - 7:30pm
Friday	7am - 12pm
Saturday	8am - 1pm

Website

https://www.refinedfitnessnj.com/

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