Nourished and Fueled

Nourished and Fueled Working Against Gravity Certified Nutrition Coach. Providing online, one-on-one nutrition coaching H

This client came to me after just having a baby and wanted to feel stronger, leaner, and more confident in her body agai...
05/29/2026

This client came to me after just having a baby and wanted to feel stronger, leaner, and more confident in her body again.

We focused on a sustainable approach. She spent time in a modest calorie deficit designed to support fat loss while still prioritizing recovery, energy, training performance, and overall well-being.

As her body composition improved, we transitioned into maintenance calories and macros to support building muscle, improving performance in the gym, and strong recovery.

Her results:

• Body weight: 177.3 lbs to 165.9 lbs (-11.4 lbs)
• Waist: 36.25” to 33.75” (-2.5”)
• Hips: 42.5” to 40” (-2.5”)
• Chest: 37.25” to 36” (-1.25”)
• Thighs: 23.5” to 23” (-0.5”)

What stands out most isn’t the scale change or the inches lost, it’s how much stronger, healthier, and more capable she became throughout the process.

This is a great reminder that nutrition coaching isn’t always about eating less. Sometimes it’s about eating the right amount, supporting your body’s current season, and knowing when to shift from fat loss into maintenance and muscle-building.

I’m incredibly proud of the consistency, patience, and trust she showed throughout our time together! 🥹

12 weeks. No extremes. No 'perfect' ex*****on of the plan. Just consistent effort where it mattered most.The client came...
04/22/2026

12 weeks. No extremes. No 'perfect' ex*****on of the plan. Just consistent effort where it mattered most.

The client came to me at 205.7 with one goal: get under 200 lbs without doing anything unsustainable.

He left at 199.3. More importantly, he proved to himself that it is possible to get there without restriction, burnout, or all-or-nothing dieting.

This wasn’t a “train 5 days a week and overhaul your life” story.
He lifted once a week. That’s it. That's all he had the margin for.

But what he did do was raise his daily movement, bringing his steps up to 8–9k consistently and he locked in the basics:
protein, balanced meals, hydration, sleep, and stress management.

And the body responded.

Chest: 43 to 39.5
Waist: 42 to 38.5
Hips: 42 to 39.5
Thigh: 23 to 22.5

Classic body recomposition.

This is your reminder: it’s never too late to reclaim your health.
And don’t major in the minors. Get really good at the basics.
Do them consistently and results will follow.

I love encouraging you all to move and eat well...26.2 was a special one for me because I got to do it along side people...
03/11/2026

I love encouraging you all to move and eat well...

26.2 was a special one for me because I got to do it along side people I love...my 'adopted son,' Ivan (his first CrossFit Open!) and my nephew (his first CrossFit workout and an Open workout at that!!) They both did seriously amazing! I love sharing what I've loved to do for the last 13 years with them!

Find what you love to do for exercise and get after it. Do it consistently. Do it even when you think it's not working. Your mood will improve. Your sleep will benefit. You'll grow stronger mentally and physically. You'll grow muscles! You'll meet wonderful friends! It's the greatest longevity of life insurance plan out there!

Health is built one brick at a time. Health is never secured in the extremes. Health is not defined by the number on the...
02/26/2026

Health is built one brick at a time. Health is never secured in the extremes. Health is not defined by the number on the scale. Health is found in change that is sustainable, not in punishment.

I pray this resonates. ❤️

W A K E 🥦 U P:We chase hunger all day because we don't prioritize well balanced meals. We don't eat enough fruits and ve...
01/15/2026

W A K E 🥦 U P:

We chase hunger all day because we don't prioritize well balanced meals. We don't eat enough fruits and vegetables. We consume our protein in higher calorie, non-satiating liquid form instead of animal protein.

Costco Trident wild caught salmon burger, Costco superfood pilaf, broccoli, a Greek yogurt based sauce I made...you could sub hummus, bbq sauce etc. took 10 minutes to throw in a bowl.

30g protein, 29 g carbs, 17g fat

A well-intentioned family member told me over the holiday that I was “lucky” when he asked if I was on any prescription ...
12/02/2025

A well-intentioned family member told me over the holiday that I was “lucky” when he asked if I was on any prescription medication and I said no. He quickly corrected himself, because we both knew it wasn’t luck.

Twenty years ago, after my first baby was born, I decided I wanted to be a healthy, strong mom. I wanted mobility, energy, and strength...the ability to pop up and down off the floor playing games and hosting make believe tea parties with my small children. Now I’m training for my grandma era, I want to be able to do the same with my future grand-babies.

None of this came from practicing perfection, perfection isn't real. It came from two decades of practicing movement, strength training, and balanced nutrition consistently. Prioritizing my health is the most loving thing I can do for my family, and it’s something I hope my children carry with them into their own future families. It's a generational thing.

I’m not lucky.
I’m disciplined.
And medication isn’t “bad” it can be necessary and life-changing. But not needing it isn’t 'bad' either nor is it “luck."

Generational health starts with us. And it is never too late to start.

BLACK FRIDAY DEALS end December 10th, let me help you!

12 Weeks of Consistency equals pretty significant life change. I always say this, but really think about how quickly the...
12/01/2025

12 Weeks of Consistency equals pretty significant life change. I always say this, but really think about how quickly the body positively responds to a healthy stimulus! 12 weeks is no time...and yet look at the difference!!

Starting weight 188.5 lbs and now he is at 181.3 lbs.

Beyond the numbers he has:
• More energy
• Better digestion
• Stronger training days
• More confidence in nutrition

So what changed?

✔️ CrossFit 3x/week, consistently
✔️ Daily steps increased
✔️ Better hydration habits
✔️ Dialed-in nutrition
✔️ Highly coachable; he listens, applies, and follows through

Beyond proud of his progress and so excited to keep going!

✨ Black Friday is here! ✨Back by popular demand, I’m opening a limited-time offer for Nourished & Fueled Nutrition Coach...
11/28/2025

✨ Black Friday is here! ✨
Back by popular demand, I’m opening a limited-time offer for Nourished & Fueled Nutrition Coaching.
Choose the option that fits your goals:
• BOGO 1/2 off for you + a friend
or
• 10% off individual 1:1 coaching

This offer includes a 3-month commitment and is available until December 10th.
DM me with questions on pricing or to schedule a free consultation call to see if coaching is a good fit for you.

Let’s make 2026 your strongest, healthiest year yet. 💚🎄

Happy Thanksgiving! 🦃 I'm so grateful for this community and all the new followers! I hope these tips help you to be tho...
11/26/2025

Happy Thanksgiving! 🦃 I'm so grateful for this community and all the new followers! I hope these tips help you to be thoughtful tomorrow but also savor and enjoy all the delicious foods we only get once a year!

Thank you for ❤️ my posts and sharing them with your friends, that's how us small businesses grow! You guys are so wonderful!

Address

285 Andrew Young International Blvd NW
Atlanta, GA
30313

Website

Alerts

Be the first to know and let us send you an email when Nourished and Fueled posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category