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

https://www.refinedfitnessnj.com/

Refined Fitness & Nutrition, East Hanover, NJ (2025)

07/29/2025

Here are 6 refreshing, healthy summer mocktails that are hydrating, low in sugar, and packed with flavor — perfect for hot weather and electrolyte balance:

🍋 𝗘𝗹𝗲𝗰𝘁𝗿𝗼𝗹𝘆𝘁𝗲 𝗕𝗼𝗼𝘀𝘁𝗲𝗿
1 Cup Of Coconut Water
Juice Of 1 Lemon
⅛ Tsp Of Himalayan Salt
1 Tsp Raw Honey

🌿𝗔𝗱𝗿𝗲𝗻𝗮𝗹 𝗠𝗼𝗷𝗶𝘁𝗼
1 Cup Of Coconut Water
½ Cup Of Carbonated Water
Juice Of 1/2 Lime
Pinch Of Salt
Mint Leaves

🥒𝗖𝘂𝗰𝘂𝗺𝗯𝗲𝗿 𝗠𝗶𝗻𝘁 𝗖𝗼𝗼𝗹𝗲𝗿
1 Cup Of Coconut Water
½ Cup Of Carbonated Water
Juice Of 1/2 Lime
1 Tsp Raw Honey
Sliced Cucumber
Mint Leaves

🥥𝗔𝗱𝗿𝗲𝗻𝗮𝗹 𝗣𝗮𝗹𝗼𝗺𝗮
1 Cup Of Coconut Water
½ Cup Of Carbonated Water
Splash Of Grapefruit Juice
Juice Of 1/2 Lime
Pinch Of Salt

🍋‍🟩𝗕𝗹𝗮𝗰𝗸𝗯𝗲𝗿𝗿𝘆 𝗦𝗽𝗿𝗶𝘁𝘇
1.5 Cups Of Carbonated Water
Juice Of 1 Lime
1 TSP Honey
⅛ Tsp Salt
Muddled Blackberries
Mint Leaves

🍉𝗪𝗮𝘁𝗲𝗿𝗺𝗲𝗹𝗼𝗻 𝗕𝗮𝘀𝗶𝗹 𝗖𝗼𝗼𝗹𝗲𝗿
1 Cup Of Blended Watermelon
½ Cup Of Carbonated Water
Juice Of 1/2 Lime
Basil Leaves
🍹

07/27/2025

🌽Switch out the canned corn for sweet, fresh, in-season corn!🌽

Ingredients
2 cups romaine lettuce chopped
2 sweet potatoes chopped
1 tsp. cumin
1 tsp. chili powder
1 can black beans rinse and drained
1 can corn rinse and drained
1 tbs. olive oil
1/4 tsp. salt and pepper
1 avocado
1/4 cup mayo
1/2 cup water
1 cup cilantro
1/2 lime juiced

Instructions
1. Preheat oven to 400 degrees. 2. Peel and chop potatoes into bite- sized pieces and top with olive oil, cumin, and chili powder. Roast for 10 minutes, then turn heat up to 425 degrees and continue to roast for 15-20 more minutes or until golden brown.
3. Remove potatoes from oven, season with salt and pepper, and let cool.
4. Meanwhile, pulse all ingredients from the avocado down in a food processor to make dressing.
5. Top 1⁄4 of lettuce with a sprinkle or corn, black beans, sweet potato pieces, and a drizzle of the avocado dressing.

07/26/2025

𝗗𝗶𝗱 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝘁𝗵𝗮𝘁 𝗰𝗵𝗲𝗺𝗶𝗰𝗮𝗹𝘀 𝗶𝗻 𝗼𝘂𝗿 𝗳𝗼𝗼𝗱, 𝘁𝗵𝗲 𝗽𝗿𝗼𝗱𝘂𝗰𝘁𝘀 𝘄𝗲 𝘂𝘀𝗲 𝗱𝗮𝗶𝗹𝘆 𝗮𝗻𝗱 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲 𝗵𝗮𝗯𝗶𝘁𝘀 𝗰𝗮𝗻 𝗱𝗶𝘀𝗿𝘂𝗽𝘁 𝗼𝘂𝗿 𝗵𝗼𝗿𝗺𝗼𝗻𝗲𝘀?

We call these things 𝙃𝙤𝙧𝙢𝙤𝙣𝙚 𝘿𝙞𝙨𝙧𝙪𝙥𝙩𝙤𝙧𝙨...

Body Lotion, perfume, deodorant, nonstick pans, and certain candles can all contain chemicals that alter our hormones.

Some examples are:

𝗣𝗵𝘁𝗵𝗮𝗹𝗮𝘁𝗲𝘀
These chemicals can enter the body through personal care products and food and interfere with hormones. They can affect males more than females and inhibit androgens.

𝗕𝗶𝘀𝗽𝗵𝗲𝗻𝗼𝗹 𝗔 (𝗕𝗣𝗔)
This chemical can interfere with how hormones send messages about development throughout the body, and even small amounts can cause serious health concerns.

𝗣𝗮𝗿𝗮𝗯𝗲𝗻𝘀
These preservatives are commonly used in shampoo and other products and can easily be absorbed into the body. Research suggests that parabens may increase the risk of infertility, psychological issues, and cancer.

𝗧𝗿𝗶𝗰𝗹𝗼𝘀𝗮𝗻
This chemical is often found in toothpaste, antibacterial soaps, and deodorants and can irritate the skin. ▪️Some studies suggest that triclosan may lead to tumor growth and gut inflammation in mammals

Check labels on products you put on your body, use "green" cookware, and never buy a candle made of paraffin wax or phthalates in the fragrance.

If you'd like to explore personalized strategies and learn more about hormone health, I'm here to help. Click the link in bio to schedule a call https://www.louisepiercefitnessandnutrition.com/

Here's to your hormonal success and a happier, healthier you.

07/24/2025

If you’ve been feeling like you’re falling behind on your health goals—like everyone else has it together and you’re the only one who can’t seem to stay on track—I want you to pause for a second and hear this:

You are not failing. You are doing the best you can, with what you have, in a world that constantly pulls your attention in a million directions.
I want to offer you a new perspective:
Struggling with consistency doesn’t mean you’re lazy or unmotivated. It often means your plan isn’t built to support real life.

From a holistic coaching lens, health isn’t about being perfect.
It’s about learning to respond with kindness, curiosity, and flexibility—even when things don’t go as planned.

Here’s one simple shift to try this week:
👉 Instead of restarting everything on Monday, ask yourself, “What’s the smallest choice I can make today that supports how I want to feel?”

You’re not broken. You don’t need fixing. You just need support that fits you.

If you’re ready to feel successful in your health again—even when life is busy—we’d love to help.

Click the link below to book your FREE discovery call today.
https://www.louisepiercefitnessandnutrition.com

Let’s build a plan that works in real life, not just on paper. You’ve got this—and we’ve got you.

07/22/2025

Feeling low on energy? You might need an electrolyte boost ⚡️

Keep your body charged naturally with these 9 powerhouse foods to help you stay balanced:

� 🥥 𝗖𝗼𝗰𝗼𝗻𝘂𝘁 𝗪𝗮𝘁𝗲𝗿 - Natural Electrolyte Hydrator
🍌 𝗕𝗮𝗻𝗮𝗻𝗮𝘀 – Potassium Powerhouse
�🥑 𝗔𝘃𝗼𝗰𝗮𝗱𝗼𝘀– Full of Potassium & Magnesium
🫒𝗢𝗹𝗶𝘃𝗲𝘀 - Loaded With Sodium & Healthy Fats
🥣 𝗚𝗿𝗲𝗲𝗸 𝗬𝗼𝗴𝘂𝗿𝘁 - Rich In Calcium & Potassium
🍉𝗪𝗮𝘁𝗲𝗿𝗺𝗲𝗹𝗼𝗻 - Hydratinig & Rich In Magnesium
🫘𝗪𝗵𝗶𝘁𝗲 𝗕𝗲𝗮𝗻𝘀 - Full Of Calcium & Magnesium
🍋𝗟𝗲𝗺𝗼𝗻𝘀 - Boosts Potassium & Supports pH Balance
🥬𝗦𝗽𝗶𝗻𝗮𝗰𝗵- High In Potassium

07/20/2025

🫐It's blueberry season!
Meal prep these bars for a healthy balanced breakfast - or snack!! 💙

Ingredients
2 cups old fashioned oats
1 cup slivered almonds
3.5 tablespoons agave
1 tablespoon coconut oil
1 teaspoon kosher salt
1.5 teaspoon cinnamon
2 bananas
1.5 teaspoons vanilla
1 scoop Vanilla Ascent Whey Protein
Topping:
1/2 cup old fashioned oats
1/4 cup slivered almonds
1/4 cup pumpkin seeds
1 cup fresh organic blueberries
1/4 cup coconut-almond milk or plain coconut or plain almond milk
1/4 teaspoon cinnamon

Instructions
1. Preheat oven to 350 degrees
2. Line a 9x9 pan with parchment paper then grease with coconut oil
3. Combine all “bar” ingredients into a food processor and mix well for about 7 minutes
4. Spread evenly on the pan and bake for 8-10 minutes
5. While the bar is baking, mix the topping ingredients in a large mixing bowl
6. After the “bar” is done baking, add the ingredients from the topping bowl and bake for an additional 15 minutes
7. Cut into 10 even bars

07/19/2025

𝐇𝐨𝐰 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐂𝐚𝐧 𝐇𝐞𝐥𝐩 𝐘𝐨𝐮𝐫...

1️⃣ Habits
2️⃣ Confidence
3️⃣ Sleep
4️⃣ Support System
5️⃣ Energy

Most people think that nutrition coaches only help with telling people what to eat. That is far from true!

We help with all of these in addition to educating, holding accountable, and guiding clients to healthier food choices.

Want to learn more about nutrition coaching? Hit us up in the DM's!

07/17/2025

Staying healthy while traveling can be challenging, but with some planning and a few mindful habits, it’s definitely possible to maintain your well-being without adding extra stress.

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝟱 𝗧𝗶𝗽𝘀 𝗧𝗼 𝗦𝘁𝗮𝘆 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗪𝗵𝗲𝗻 𝗬𝗼𝘂 𝗧𝗿𝗮𝘃𝗲𝗹 𝗪𝗶𝘁𝗵𝗼𝘂𝘁 𝗔𝗱𝗱𝗶𝗻𝗴 𝗦𝘁𝗿𝗲𝘀𝘀:

1️⃣ Set A Goal Of 10,000 Steps Per Day
2️⃣ Prioritize Sleep 7-8 Hours Per Night
3️⃣ Bring A Reusable Water Bottle With You
4️⃣ Have Protein And Vegetables At Every Meal
5️⃣ Don’t Skip Breakfast

To stay healthy while traveling without adding stress, it’s important to plan ahead but remain flexible.

Most importantly, remember that health is about consistency, not perfection—so don’t stress about the small hiccups along the way!

07/15/2025

Most people think health is about big, sweeping changes, 𝘣𝘶𝘵 𝘵𝘩𝘢𝘵'𝘴 𝘯𝘰𝘵 𝘩𝘰𝘸 𝘪𝘵 𝘸𝘰𝘳𝘬𝘴.

Small, consistent habits create lasting health and results.

That's why we focus on simple, habit-based coaching using a holistic approach addressing:
🥦Nutrition
🏋🏽‍♀️ Exercise
😴 Sleep
🧘🏼‍♀️Stress
📖 Lifestyle
🫶🏼Support

𝗧𝗵𝗲 𝗹𝗶𝗳𝗲 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘀𝘁𝗮𝗿𝘁𝘀 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗰𝗵𝗼𝗶𝗰𝗲𝘀 𝘆𝗼𝘂 𝗺𝗮𝗸𝗲 𝘁𝗼𝗱𝗮𝘆. 𝗢𝗻𝗲 𝘀𝘁𝗲𝗽 𝗮𝘁 𝗮 𝘁𝗶𝗺𝗲.

07/13/2025

𝗦𝗶𝗺𝗽𝗹𝗲 𝗦𝗽𝗶𝗰𝘆 𝗦𝗮𝗹𝗺𝗼𝗻 𝗕𝘂𝗿𝗴𝗲𝗿𝘀
⭐️⭐️⭐️⭐️⭐️
Skip the bun and try a lettuce wrap.

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
- 3 2.5 oz packets of salmon such as Starkist or Chicken of the Sea
- 3 whole eggs
- 1 cup whole wheat bread crumbs
- 1 cup chopped green scallions
- 2 tsp dried parsley
- 2 tsp dried cilantro
- 1-2 TBSP sriracha sauce
- 1 TBSP avocado or olive oil
- 1 tsp salt
- 1 tsp pepper
- 1 clove garlic minced
- 100% Whole Wheat buns for serving
- lettuce, tomato, avocado for serving

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. In a large bowl, add all dry ingredients and mix until blended.
2. Add wet ingredients into the dry ingredients (eggs, olive oil) and stir.
3. Stir until blended. Form into 6 patties and pan-sear or grill for ~4 minutes per side.
4. Serve with whole grain buns and lettuce, tomato, and avocado.

07/12/2025

𝐇𝐨𝐰 𝐖𝐞 𝐀𝐫𝐞 𝐓𝐚𝐮𝐠𝐡𝐭 𝐓𝐨 𝐌𝐞𝐚𝐬𝐮𝐫𝐞 𝐇𝐞𝐚𝐥𝐭𝐡....

Versus how health is actually measured are two completely different things.

💣Health is more than just numbers on the scale or lines on a chart.

Health is a measure of these 6 things:

▪️Nutrition
▪️Stress & Mindset
▪️Sleep
▪️Exercise
▪️Support System
▪️Lifestyle

If all these things collectively are not in check, you are not living your healthiest life.

Our nutrition and wellness program focuses on a holistic approach to nutrition addressing all six of these pillars.

👉🏼Book a free intro today to chat with one of our coaches.
https://www.louisepiercefitnessandnutrition.com/

07/09/2025

Long drives,
airport snacks,
hotel breakfasts
😎 summer travel can be exciting, but it can also make it tough to stick to your usual healthy habits.

If you’ve been feeling more bloated, off-routine, or just out of sync lately, travel could be the culprit.

When your days lack structure and your options are limited,
it’s easy to fall into “survival mode.”

Here’s one simple tip to help you feel more grounded while you’re on the go:
👉 Create a mini “reset ritual” each morning.
This could be a quick stretch,
a short walk, or even 2 minutes of quiet while you sip your coffee— something that reminds you, “I’m still taking care of myself.”

This kind of ritual helps
you reconnect with your body and mindset, which makes it easier to make intentional choices— without guilt or restriction.

Summer is meant to be enjoyed,
not stressed over.

And yes—you can travel and
stay connected to your health at the same time.

If you’re ready to build flexible,
sustainable habits that work
even when life is busy or unpredictable, we’re here to support you.

Click the link to book your
FREE discovery call today.

https://www.louisepiercefitnessandnutrition.com

Let’s create a plan that travels with you—wherever life takes you.

Refined Fitness & Nutrition

07/29/2025

07/27/2025

07/26/2025

07/24/2025

07/22/2025

07/20/2025

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07/17/2025

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07/09/2025

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