Monica Nelson Health and Fitness

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Monica Nelson Health and Fitness

WELCOME! With over 20,000 coaching hrs - let's get started! www.monicanelsonwellness.com

Having spent over a decade teaching what I love which is bridging the gap between workouts and nutrition, I'm passionate helping others on their wellness journey.

09/06/2025

I’m always encouraging clients to explore new flavors and herbs when it comes to nutrition. Now that there are fantastic farmers markets open for summertime, look for some fresh new herbs. For example, basil is definitely in season right now and while you’re at it grab some parsley and cilantro. 🌿

Here are some of my favorites and why I love them. Do you have these in your current rotation/routine? If not, just pick one this week to try!

Garlic: Supports heart health, reduces blood pressure, and has antimicrobial properties.
Basil: Anti-inflammatory and antioxidant; may help manage blood sugar and reduce stress.
Chamomile: Promotes sleep, reduces anxiety, and soothes digestion.
Turmeric: Contains curcumin, a strong anti-inflammatory and antioxidant compound.
Ginger: Eases nausea, aids digestion, and has anti-inflammatory effects.
Rosemary: Enhances memory, reduces inflammation, and supports digestion.

What are your favorite herbs you can’t live without?

29/05/2025

There is more to one-size-fits-all when it comes to also pre and post nutrition. For example, is there a health concern? Hormone issues, gut health, blood sugar concerns? In pregnancy/postpartum? Are we tailoring to a specific diet type (e.g., vegan, paleo, gluten-free) or workout intensity (e.g., endurance vs strength training)? What’s the main goal here?
All of these factors are so important to tailoring nutrition to YOUR goals.

Just some things to think about before you may unconsciously compare to what someone else is doing. That said, here are some healthy choices I recommend for not only post nutrition, but also all around health and wellness.

If it’s still confusing, great I can help you. 💪🏻🥗
www.monicanelsonwellness.com

12/05/2025

Happy Mother’s Day! Hope you all had a great one. Each day I feel so blessed and don’t take for granted how lucky I am to be a mother. I work hard trying to do better and be the best version of myself each day and how I show up. In true motherhood fashion, Asher refused to take a picture so I wish I had more photos of him to share. Later we found out he wasn’t feeling well so that makes sense. Picture says it all! He made up for it with his insanely touching poem. 😭 Had a lovely time being in Colorado with my incredible mama and family to celebrate.
Love to you all, being so strong, inspiring and beautiful. I see you and celebrate you. 💐

09/05/2025

The BIGGEST congrats to an extraordinary friend and hardest working client - and… as of yesterday, the new selected Surgeon General of the United States. Wow. Not just a well deserved nomination, but I feel a divine intervention that only she has the ability to articulate.
Casey leads with truth, an authentic thought leader on a health mission, the smartest most intelligent doctor you could ask for and is awake. Can’t wait to see the impact you’ll continue to make in this world! Keep shining to the world and no one is more qualified. So PROUD OF YOU, love you friend. You are UNSTOPPABLE (and in workouts too). Honored to be training our new Surgeon General nominee.
💪🏻❤️ 🌎

22/04/2025

Moving after a meal - like going for a short walk - can be surprisingly beneficial for a few reasons:

1. Aids Digestion: Gentle movement helps stimulate the digestive system, encouraging food to move through your stomach and intestines more efficiently.
2. Regulates Blood Sugar: Post-meal activity can help reduce the spike in blood sugar that often follows eating, especially if the meal is high in carbs. This is particularly helpful for people with insulin resistance or type 2 diabetes.
3. Boosts Metabolism: Even light activity increases your metabolic rate a bit, which can help your body process food more effectively.
4. Improves Mood and Energy: Light movement boosts circulation and releases feel-good chemicals like serotonin, helping avoid that sluggish “food coma” feeling.
5. Supports Weight Management: Over time, walking after meals can contribute to better weight control, partly due to the improved blood sugar regulation and metabolism.

Even just a 10–15 minute walk can make a difference (you’ll see your levels go down live on your CGM!).

These are some we like, what’s your favorite post meal movement?

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