Harper & Cook Nutrition & Fitness

Harper & Cook Nutrition & Fitness We are 2 registered dietitians and personal trainers; dedicated to providing clients with a one-stop nutrition and fitness experience.

Our services include, nutrition consulting, meal preps, cooking classes & personal training in our private studio gym!

Hello, you! Here it is, as promised!! I can’t say enough good thinks about this recipe, it helps my cravings so much bec...
09/04/2026

Hello, you! Here it is, as promised!! I can’t say enough good thinks about this recipe, it helps my cravings so much because I LOVE CHOCOLATE (cue the guy from SpongeBob yelling “did you say Chocolate?!!”) and hopefully it will now help you too! 🤩🙌

🍫 Fit Chocolate cake 🤎

What makes it fit? We don’t use oil aaaaand we use a lot of protein to give it a good texture 😉 you save 955 calories and 108g of fat you get to enjoy your sweet treat while working towards your health goals 💪 it simple and delicious 🤤

Tag us when you make it ! I love to hear from you 🙌🫶

This first picture is me at my heaviest while in college for a degree in Nutrition and Dietetics weighing in around 190l...
08/28/2026

This first picture is me at my heaviest while in college for a degree in Nutrition and Dietetics weighing in around 190lbs and estimated 28% Body Fat. Talk about irony anybody😅 This is me now at 150lbs with 15.5% Body Fat.
The journey has never been perfect but it has been consistent and tailored to my eating habits, my lifestyle, and I have truly enjoyed it.

Being consistent and navigating so much health information online can be overwhelming, confusing and even counterproductive.
Let us help you make a plan to reach your goals that works for you and feels like a lifestyle change instead of just your next diet. Remember we accept insurance and your journey to change your life and become the brightest version of yourself could be covered by your insurance ! 🤩
We are happy to help! 💪🏻 Give us a call 📞 or send a DM 📱

08/27/2026

This is your sign to make a Fall themed movie night with your friends ! 🎥🍿Can you guess what we saw ? 👀 🎃 🍂 🧙‍♀️ Eating healthy doesn’t have to be boring! It’s really cool to have friends who have the same wellness goals because we all enjoy helping each other 💪 In our menu we had
🍁 Butternut Squash protein pasta with grilled chicken breast
🍁 Chocolate Themed Fit Cake 🎂
🍁 Apple cider 0 calorie Ale with sugar free caramel
🍁 Chips
Everything was soooo yummy and fun to make!

Should we drop the Fit Chocolate Cake recipe ? 🤔

08/24/2026

🎊Just like that we are 4 years old! 🎉 Thank you so much for making our lives so meaningful & fulfilling. We deeply care about each and everyone of you. Thank you for trusting us to transform your lives through food, nutrition, fitness and overall health. It is a pleasure serving you! 🥹🫂
🎊Así de rápido, ya cumplimos 4 años! 🎉 Muchas gracias por hacer que nuestra vida sea tan significativa y plena. Nos importan profundamente todos y cada uno de ustedes. Gracias por confiar en nosotros para transformar sus vidas a través de la alimentación, la nutrición, el ejercicio y el bienestar general. Es un placer servirles! 🥹🫂

Potatoes have a bad rep but we are here to set the record straight! They are actually really good for you, it’s the fact...
08/10/2026

Potatoes have a bad rep but we are here to set the record straight! They are actually really good for you, it’s the fact that most people cook them and add a lot of high fat toppings such as cheese butter and oil (French fries are fried, baked potatoes are loaded with toppings like butter, cheese and sour cream all high fat foods) in reality if you season them and air fry them they make for a healthful, yummy and filling side! We recommend leaving the skin on for a boost of fiber and nutrients.
All you have to do is
⭐️ wash the potato skin
⭐️ cut the ends so it is stable when you are cutting them longways
⭐️ cut them in French fry manner so that they are sort of similar size
⭐️ place them in a bowl, spray them and season with salt, pepper, paprika, and cayenne if you are into spice
⭐️ air fry them for about 20 min at 400F, check on them half way through to shake them or flip them over so they get crunchy all over

✨ You can place them in an airtight container and store them in the fridge for up to 5 days to reheat just pop them in the air frier for about 4 min at 370F✨

07/30/2026

Then they wonder why they are hungry all day and can’t meet their protein goals for the day 🫠
If you want to eat out follow these tips instead !
⭐️ Eat a high protein breakfast ( ex: protein shake OR omelet OR Greek yogurt berry bowl)
⭐️ Eat a high protein, high fiber lunch ( 96% lean beef burger with HEB harvest Bun OR lentil soup with rotisserie chicken OR tuna salad sandwich with jicama sticks)
⭐️ Look at the menu ahead of time when possible and choose the lower fat, high protein, high fiber option (usually these are the grilled proteins with grilled veggies on the side or the protein bowls, ask for dressing on the side of your salad, choose 0 calorie drinks)

✨ doing these small changes when eating out can save you anywhere from 500 calories to 3,500 calories REMEMBER 3,500 calories =1 lb of weight loss or weight gained. Small efforts and little changes add up and DO count!
🙅‍♀️No need to starve all day to enjoy your time eating out , remember 1 meal doesn’t make it or break it, it’s the rest of the 20 meals a week, where the change happens 💪
Let us know what else you want us to teach you about ! 🤔

Our favorite way to cool off this summer ☀️ while still getting our protein 💪 and enjoying our sweet treat 🍦 ✨ We enjoy...
07/22/2026

Our favorite way to cool off this summer ☀️ while still getting our protein 💪 and enjoying our sweet treat 🍦
✨ We enjoy life and getting closer to our health and fitness goals, it’s a win win! 🥇 🏆

With our little hack you can:
eat the entire pint + 4 Oreo thins +2 Tbsp of reduced fat whipped topping =
For only
⭐️ 460 calories
⭐️ 34 g of protein
⭐️ 13 g of fat
⭐️ 18.5 g of fiber

These are the macronutrient comparison for a Dairy Queen médium cookies and creme blizzard and a Haagen Dazs cookies & cream pint and our hack. ⬆️
That’s not to say you can’t enjoy ice cream, but when you are working hard towards your goals it’s good to know you can enjoy without sabotaging your goals 🌟

We hope you enjoy our suggestion let us know what you think! 💭

Have you been thinking about booking an appointment with our Certified Personal Trainer? Our personal training sessions ...
07/13/2026

Have you been thinking about booking an appointment with our Certified Personal Trainer? Our personal training sessions are open to the public by appointment. A gym membership is not required. However, we offer personal training packages where you can earn a complimentary membership to our gym and other great perks! Interested? Check out our pinned post. For additional questions you can contact us by DM or by calling our office at (956) 627-4003

Please note that our office and gym will be closing early on Friday. We will be back to our regular business hours on Mo...
07/01/2026

Please note that our office and gym will be closing early on Friday. We will be back to our regular business hours on Monday.

This is what our clients are saying about our nutrition consults and personal training services! ⭐️⭐️⭐️⭐️⭐️Thank you for...
06/26/2026

This is what our clients are saying about our nutrition consults and personal training services! ⭐️⭐️⭐️⭐️⭐️
Thank you for choosing us to be a part of your health and wellness journey!

📍2803 E. Griffin Pkwy
Mission, Tx 78574
📱(956)627-4003

Address

2801 & 2803 E Griffin Pkwy
Mission, TX
78572

Opening Hours

Monday 10am - 7pm
Tuesday 10am - 7pm
Wednesday 10am - 7pm
Thursday 10am - 7pm
Friday 10am - 6pm

Telephone

+19566274003

Website

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