Morgan Rozon Coaching

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Canada
Victoria, BC
Morgan Rozon Coaching

Simplified fitness & nutrition coaching for complex humans.
1:1 coaching & self-paced online programs

01/11/2025

🌟 Are you a busy person trying to squeeze healthy eating into your hectic mornings? Meet your new BFF: Air Fryer Quiche Cups! 🥚✨

These quick, easy, and oh-so-delicious quiche cups are perfect for a grab-and-go breakfast! 🙌

💡 Pro-tips for success:

Make ahead, cover, and refrigerate for up to three days. Just reheat and enjoy!
One 8-oz ramekin = one satisfying serving.
Dairy-free? No problem—swap in dairy-free cheese!
Feeling fancy? Top with green onions, chives, or parsley for a burst of flavor!
Spray your air fryer with a tiny bit of avocado oil (1 second = 1 gram!) and let it work its magic. 🥑🔥

👩‍🍳 This week's recipe is waiting for you to try! Let me know your fave toppings in the comments.👇

📅 Don’t miss next week’s recipe—it’s another game-changer for busy mornings! 💪

12/18/2024

✨Ever wondered what it's like to work with me?

Swipe through to get a sneak peek at how I can help you transform your journey to lasting health and balance. ✨

P.S. I work with clients both virtually and in-person, so no matter where you are, we can team up to reach your goals! 🥰

Ready to take the first step?

Send me a DM or book a FREE 30-minute consultation today.

🔗 Link in bio.

02/22/2023

🍪🍿I often get asked how to manage night time snacking & overeating so thought I’d share some of the most common reasons why we see over eating at night & some strategies to try out!

Reason 1: You’re not eating enough during the day ☀️

Reason 2: You’re not eating enough protein 🍗

Reason 3: You’re eating too many calorie dense foods (and not enough nutrient dense ones)

Scroll through the images for all the info!

Ps. There are many more reasons why you may be overeating. If this is something you’re wanting support with consider hiring a coach or speaking with your health care provider.

I’ll be taking on new 1:1 nutrition clients in March!

If you’d like to chat book in for a free 30 min intro to see if we’re a good fit 🥰 (link in bio to book!)

11/28/2022

Did a diet really work if you…
❎Gained the weight back
❎Felt like garbage the entire time
❎Couldn’t eat your fav foods
❎You couldn’t keep up with it long term

Like most things in life, they require nuance, so your answer may vary. For some with a specific short term goal, yes, maybe the diet did work. But for most looking to live a longer, healthier life, the answer is most likely no.

I hate to break it to you but in most cases Fad. Diets. Dont. Work… long term.

Anything that requires you to cut out entire food groups, restrict extreme amounts of calories, or leave you feeling deprived and more likely to overeat as soon as you’re off the diet, aren’t going to be sustainable or healthy approaches to your weight loss goals.

A common theme in why these fad diets “work” for weight loss is because they create a calorie deficit. This means you’re consuming less calories than your body expends in a day, which can lead to weight loss. A calorie deficit is usually created on these diets because many processed and higher calorie food items are cut out or restricted, so it makes sense that it would “work” in the short term for weight loss.

But what starts to happen over time is our energy, hormones, hunger, and motivation are all impacted and the diet becomes unsustainable and people often go right back to what they were doing before the diet, and therefore gain the weight back.

So what can we do instead?

Find a way of eating that works for YOU, and when I say “works” I mean something that you can do long term, includes your favourite foods, and allows you to accomplish your goals.

I know that’s not the big “sexy” answer anyone wants to hear, but it’s what works, and allows you to have way more fun along the way.

A sustainable approach to your weight loss goals will still have ebbs and flows to allow for weight loss phases AND diet breaks, but IMO should still allow space for your fav foods, social events, and give you the energy to do the things you love.

It won’t be a quick fix, and it doesn’t mean it won’t be challenging at times, but it will yield higher results overtime and a hell of a lot more enjoyment ;)

What are your thoughts? Comment below!

11/22/2022

Last week’s post about protein powder was a big hit!💪🏽

One of the main questions that came from it was how & when to incorporate protein supplements. 🤷🏼‍♀️

It’s important to note that protein supplements are just that.. supplementary! 😉

🎯Our aim should be to get most of our daily protein from whole food sources (see last protein post for sources), but if you’re still struggling to hit your daily protein target, protein powders can be a great addition!

Scroll through the slides for more info about when to use it and info on the most common protein supplements.

Have more questions? Send me a DM to discuss :)

11/15/2022

Continuing on from last weeks post about macros, today we’re going to do a deep dive on PROTEIN! 🍖

IMO.. this is the most under eaten macro of them all & is the most important macros for fat loss. 💪🏽

And if you’re a coach, you’ll probably agree that it’s the one we end up getting asked about the most. 🫠

Read through the slides for more info about why we need it, how much we need, and where to get it from & the importance of protein density! 💥

Have questions? Send me a DM anytime :)

11/11/2022

🔥 Hot take: Eating healthy can be easy & affordable!

Part of my goal as a nutrition coach is to help people find ways that work for THEM to incorporate more nutritious meals and habits into their current routines.

Swipe through the photos for 3 healthy, easy & affordable recipes!

Ps. Having a pantry stocked with staples like spices, rice, and canned or frozen veggies/beans can go a long way in flavouring & making easy meals!

If you’re looking for more healthy recipes like this check out my weekly menu subscription for less than $5/week, link in bio.

08/04/2022

One of the most common questions I get as a nutrition coach is…

“What should I eat!?”

Even though the internet provides us with literally millions of recipes and nutrition information, that can often feel overwhelming and causes even more confusion about what to eat.

My weekly menu subscription is my answer to this challenge.

Every week I sift the internet to find well balanced, nutritional meals (that actually taste good!), and create a simple, easy to read weekly menu that includes..
• 4-5 recipes (1 for each meal and a snack)
•Nutrition facts for each
•Suggestions to modify or simplify based on my own experience with making & testing them out

Each weeks menu is released via email every Friday morning so that you have the whole weekend to grocery shop, plan & prep for the week ahead. 😉

To subscribe or learn more info, click the link in my bio or send me a DM to chat and see if it’s a good fit for you!

Website link also shares FAQs so you can check there too ☺️

06/24/2022

Some of my favourite things about being a coach are the connections created through deep conversation and sharing the relatable AF things we all struggle with as busy humans who also want to feel our best.

What’s even cooler is seeing the incredible shifts that happen in part because of those things! Healthier relationships with food, our bodies, and a deeper understanding of what we need as unique humans with our own unique needs.

There is SO much nuance to health and having those big conversations is such an important part of the shift we are slowly starting to see in the health and wellness space.

Over the years I’ve created a variety of services that best reflect the needs of my clients and provide accessibility to a variety of budgets.

Scroll through the images for more info on my services or send me a message to chat more! 🥰

03/07/2022

When you have to get that perfect picture of your meal prep for the week 😂🙋🏼‍♀️

But for reals, here’s what I made this week (scroll photos to see!). 💥

Menu:
Breakfast: Oat bars & smoothies

Lunch:
Sesame orange chicken rice bowls
Green salad with halloumi

Dinner: Pulled pork + coleslaw buns or on rice (depending on how im feeling each day 😉)

Snacks:
Choco PB protein bars
Guacamole packs with crackers or veggies

One thing that’s awesome about meal prep is that there are SO many ways you can do it!

I personally like to cook everything ahead of time so it frees up my evenings to relax (or work, let’s be honest here).

But meal prepping can be just planning what you’ll make, cooking parts of it ahead of time, or even just pre chopping veggies, marinating things, or getting stuff ready to cook!

In my meal prep course I review different meal prep styles & types so that you can find what works best for YOU!

My meal prep course is a self paced online course that you can buy & start as soon as you’d like! For more info head to the link in my bio or send me a DM!

Address

Victoria, BC
V0S, V8N-V8Z, V9A-V9E

Website

http://www.morganrozoncoaching.com/

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