Wellaf

10/15/2026

Support your goals through all phases & cycles of life! Nutrition is a key player in helping you feel your best!
Want to learn more about how nutrition and exercise coaching can help you reach your wellness goals from virtually anywhere? Visit www.LiveWellAF.com today.

10/13/2026

This breakfast is packed full of nutrients to support your health! But, I want to highlight the chia seeds. If you haven't added them to your diet and are struggling with mild gut imbalances, they might be worth looking into.
Research shows that adding a tablespoon of chia seeds to your daily diet can promote a healthy gut microbiome, particularly in the intestines, due to its high fiber content and prebiotic effects. Additionally, the gel-like consistency that chia seeds transforms into after soaking may improve cholesterol and blood sugar profiles by reducing their absorption rate.
Be safe! Always do your own research using reputable sources, and check with your healthcare provider before adding something new in your diet that may effect any existing health conditions or medications.
P.S. I love science! If you decide to add chia seeds to your diet consistently for 21-28 days, I would love to know if and how it impacted your gut health. Feel free to send me a PM or email me at [email protected].

10/12/2026

I took a long weekend and ran at the Canandaigua Lake 50 Ultra. The views were beautiful and the race was well supported. I met new people and my daughter played crew chief in my ear as she gave me directions watching me on her tracker. It was definitely a tough accomplishment! I am so glad I did it! Now, to recover 😌

10/12/2026

Knowing what, when, and why carbs are essential to your training can make all the difference in the world!

10/06/2026

Schedule a stress reducing, pain relieving, mood improving massage today at www.LiveWELLAF.com.

10/04/2026

Appointments are available for massage therapy & wellness coaching! Visit www.LIVEWELLAF.com or text 419-775-3968 to schedule now.
Note: if you don't see an available time for virtual coaching, please message me. The ones listed online are for in-person appointments. Virtual appointments have more availability in the afternoons & evenings.

10/01/2026

WELLAF Monthly Newsletter with Fall Recipes

The one thing that does not change is that fall brings change! Our physical, mental, and spiritual health influence how we adapt and how these inevitable changes affect our lives. My goal is to provide services and resources to help you slide the scale of health in a more positive direction. There a...

09/28/2026

Relative Energy Deficiency in Sport, or RED-S, happens when the body doesn't have enough energy to cover both training demands and basic body functions. It was once called the Female Athlete Triad, but experts now recognize it in men, too.
RED-S Signs to Watch For:
Signs of RED-S include:
> Ongoing fatigue
> Frequent illness
> Poor recovery
> Mood changes
> Bone stress injuries
> Disrupted hormones

If any of these sound familiar, it may be worth talking to a nutrition professional or healthcare provider about your energy intake.

09/20/2026

You decided to start strength training so you can stay strong and active as you get older - way to go!! Here are some motivation & mindset tips to get you going now.