Living Healthier By Design, LLC

Living Healthier By Design, LLC Licensed Nutrition Specialist, Health Coach Practitioner, Certified Personal Trainer, and Cooking Instructor. I am not here to sell you any type of product!

I combine my expertise in nutrition, fitness, and culinary arts to help individuals achieve sustainable health and wellness goals. As a Health Coach I believe in Bio-individuality, it is about YOU and what works for only you, there is NOT a “one size fits all” program. I am a wellness authority, and a supportive mentor that motivates individuals to cultivate positive health choices, as well as edu

cate and support clients to achieve their health goals, through lifestyle and behavior modifications.

🍹 IT’S FRIDAY… AND IT’S LABOR DAY WEEKEND!A long weekend doesn’t have to mean four straight days of drinking, eating, an...
09/04/2026

🍹 IT’S FRIDAY… AND IT’S LABOR DAY WEEKEND!

A long weekend doesn’t have to mean four straight days of drinking, eating, and starting over on Tuesday.

Friday. Saturday. Sunday. Monday.
That’s four days — and those four days can add up fast.

You can absolutely go out. Have the drink. Enjoy the cookout. Eat the foods you love. This isn’t about restriction — it’s about making a choice instead of letting the entire weekend become one long free-for-all.

Maybe you pick one day to party instead of turning one celebration into four.

Your health isn’t determined by one cocktail, one barbecue, or one fun night. It’s built by what you do consistently.

Enjoy your weekend. Enjoy your life. Just don’t lose sight of yourself in the process. 🧡💚

Theresa Higgins, HC • LNS • CPT
Living Healthier By Design
📍 Riverton Health & Fitness Center — Riverton, NJ
📞 609-558-8614

It's finally here! All the information you need to know about the functional fitness for life classes, right here in Ri...
09/03/2026

It's finally here! All the information you need to know about the functional fitness for life classes, right here in Riverton NJ...see below for more information. 🎉🎉🎉🎉

Living Healthier By Design is accepting new clients 🎉🎉🎉🎉Whether you’re just getting started, getting back to exercise, ...
09/03/2026

Living Healthier By Design is accepting new clients 🎉🎉🎉🎉

Whether you’re just getting started, getting back to exercise, or looking for a program that works with your fitness level, I offer:

🏋️ Barbell Exercise — build strength, muscle and confidence
🩵 Exercise Band Training — strengthen and tone your entire body
🌿 Low-Impact Exercise — joint-friendly movement without sacrificing results
💪 Personal Training — individualized workouts designed around YOU
🥗 Nutrition & Lifestyle Guidance — real food, realistic habits, sustainable change

🔥 LET’S TALK ABOUT BLOATING… BECAUSE THERE ARE LEVELS TO THIS SH*T. 🔥There’s the:😩 “OH MY GOD, I can’t take this. I need...
08/27/2026

🔥 LET’S TALK ABOUT BLOATING… BECAUSE THERE ARE LEVELS TO THIS SH*T. 🔥

There’s the:

😩 “OH MY GOD, I can’t take this. I need to figure out what the hell I ate and get this bloat DOWN.”

Then there’s:

👖 “Yeah, I’m bloated…but I have clothes that hide it.”

Then:

🤷‍♀️ “I’m a little bloated. I notice it, but I’m not uncomfortable enough to actually change anything.”

And then there’s that CONSTANT little bloat.

You know the one.

Your stomach never really feels completely flat. You’re not miserable. Your pants still fit. Your b***s still look good. Your butt still looks good. You know exactly what clothes hide your stomach…

So you’ve basically decided:

“Ehhh. I can live with it.”

😂 I GET IT.

But then there’s another level…

✨ NO BLOATING.

That stomach you KNOW you have because you’ve seen it before.

You wake up, look in the mirror and think…

THERE SHE IS. 👏👏👏

Your stomach feels flat.
Your clothes fit differently.
You feel lighter.
You feel more confident.
And suddenly you’re standing sideways in the mirror admiring yourself. 😂

And then you eat or drink something that you KNOW bloats you and…

HELLO AGAIN, BELLY. 🤦‍♀️

Here’s the part nobody wants to talk about:

Maintaining that flatter, less-bloated stomach can take WORK.

It can mean figuring out your individual triggers.

It can mean eating differently.

It can mean less processed food, less sodium, smaller portions, slowing down when you eat, improving digestion, moving after meals, drinking enough water—and yes…

🍷 Sometimes it means cutting back on alcohol.

And THAT is where the negotiation begins.

“But everybody else is drinking.”

“I already only drink every couple of days.”

“I only drink on weekends.”

“I’ve already given up enough.”

“I don’t want to eliminate anything else.”

And you know what?

THAT’S THE REAL CONVERSATION.

Because sometimes we actually know what makes us feel better—we just haven’t decided that feeling better is worth the sacrifice yet.

And that’s your choice.

You don’t have to chase a perfectly flat stomach every day. Bodies naturally change throughout the day, and some bloating after eating is completely normal.

But if you’re constantly uncomfortable, constantly hiding your stomach, constantly saying “I’m just bloated,” or regularly changing what you wear because of your belly…

Maybe the question isn’t:

“Why am I bloated?”

Maybe it’s:

👉 “What am I willing to change to find out how much better I could actually feel?”

Because there’s a BIG difference between accepting your body…

and accepting discomfort because changing your habits feels harder.

And yeah…

Sometimes that’s a tough pill—or cocktail 🍸—to swallow. 😉

⚖️ CONGRATULATIONS! YOU HIT 139! 🎉SO… HOW DID 144 GET HERE?! 😳You finally did it. After watching that scale hover in the...
08/22/2026

⚖️ CONGRATULATIONS! YOU HIT 139! 🎉
SO… HOW DID 144 GET HERE?! 😳

You finally did it. After watching that scale hover in the 140s, you stepped on and saw 139 pounds.

YES! 🙌 You broke the 140 barrier.

Naturally, that deserves a celebration.

But here’s the question nobody wants me to ask:

How exactly did you celebrate? 👀

Was it dinner out, cocktails, appetizers, dessert and a little “I earned this” attitude?

Or was it a manicure, pedicure, new outfit, massage, fresh haircut—or something else that didn’t require celebrating weight loss by eating enough to make yourself question the scale the next morning? 😂

Because then morning comes…

You step on the scale.

144.

WHAT?! 😳

Before you declare the entire weight-loss journey a failure, throw the scale out the window and start Googling a new diet—STOP.

You did NOT suddenly gain 5 pounds of body fat overnight.

Now let’s play detective. 🕵️‍♀️

Pull out that food diary and look at the last 24–48 hours.

Restaurant food?
Salty appetizers?
Chips?
Processed foods?
More carbs than usual?
Alcohol?
A bigger or later meal?

There’s your first clue.

Sodium can temporarily increase water retention. Higher-carb meals replenish glycogen, which is stored along with water. Alcohol, hormonal changes, digestion, constipation, a tough workout and even poor sleep can also move that scale.

The scale measures more than body fat.

So don’t respond to 144 by starving yourself.

💧 Hydrate normally and consistently.
🥗 Get back to your regular whole-food meals.
🧂 Ease up on the excess sodium.
🚶 Move your body.
😴 Get some sleep.
⏳ Give your body time.

And here’s the bigger lesson:

Celebrate your victories—you absolutely should.

But maybe every accomplishment doesn’t need to be celebrated with food and alcohol.

You worked hard to get to 139.

Buy the outfit. Get the pedicure. Do something that makes you feel AMAZING.

And if you choose the dinner and cocktails? Enjoy them—just don’t let a temporary scale fluctuation convince you the next morning that you somehow destroyed weeks of progress overnight.

139 → 144 doesn’t automatically mean FAILURE.
Sometimes it simply means… Saturday night happened. 😂

Living Healthier By Design
Theresa Higgins, HC, LNS, CPT

🔥 OK, LADIES… LET’S HIT BELOW THE BELT.Did we have the Hot Girl Summer we planned on having? 👀Or are you sitting there t...
08/21/2026

🔥 OK, LADIES… LET’S HIT BELOW THE BELT.

Did we have the Hot Girl Summer we planned on having? 👀

Or are you sitting there thinking…

“I made some changes.”
“I tried eating better.”
“I started exercising.”
“I lost a little weight…”

BUT I’m still not where I want to be.

Okay. So Hot Girl Summer didn’t exactly work out.
Who said we have to wait until NEXT summer?

🍂 HOT GIRL FALL.
❄️ HOT GIRL WINTER.
🌸 HOT GIRL SPRING.
☀️ HOT GIRL SUMMER.

And how about walking into that New Year’s Eve party feeling stronger, healthier, more confident, and damn proud of what you accomplished?

NOW THAT’S WHAT I’M TALKING ABOUT.

Stop giving one season all the power.

Your “hot girl season” can start whenever YOU decide it starts—and this time, we’re not talking about starving ourselves or chasing some ridiculous quick fix.

We’re talking about nutrition + exercise + consistency + accountability.

💚 Living Healthier By Design is the place to start.

⏳ SENIORS: My August Special is almost over! If you’ve been thinking about getting started, now is the time to get on board before August ends.

🔥 EVERYONE ELSE: September is bringing a BRAND-NEW SPECIAL, and you’re going to want to hear about this one.

So whether you want to grab the August Senior Special before it disappears or you’re waiting to see what I have coming for September…

I’ve got BOTH of you covered.

Your season isn’t over.

Maybe it just hasn’t started yet. 😉

Theresa Higgins, HC, LNS, CPT
Living Healthier By Design
Text-609-558-8614

⏳ WHY ARE YOU WAITING?In about two weeks, the kids will be back in school.Labor Day will come and go.Then Halloween will...
08/20/2026

⏳ WHY ARE YOU WAITING?

In about two weeks, the kids will be back in school.
Labor Day will come and go.
Then Halloween will be here. 🎃
In 98 days, it’ll be Thanksgiving. 🦃
About a month later—Christmas. 🎄
Then New Year’s Eve… and here come the New Year’s resolutions.

“I’ll start when the kids go back to school.”
“I’ll start after Labor Day.”
“I’ll wait until after Halloween.”
“I’ll start after the holidays.”
“I’ll start January 1st.”

But WHY?

Tomorrow isn’t promised. Today is here.

There are two kinds of people when it comes to making a change:

👉 The person who waits.
They wait for Monday. The perfect schedule. The holidays to be over. The motivation to magically appear. And waiting becomes procrastination.

👉 The person who starts TODAY.
They may not feel completely ready. They may not be perfectly motivated. But they START—and through starting, they develop something far more powerful than motivation:

DISCIPLINE.

Imagine where you could be in 98 days if you started today.

Imagine walking into Thanksgiving already stronger, healthier and more confident.

And imagine getting to January 1st and NOT needing another New Year’s resolution because you’ve already spent months building the habits everyone else is just beginning to promise themselves they’ll make.

🔥 Motivation gets you started. Discipline keeps you going.

So which person are YOU going to be?

The one who keeps saying, “I’ll start…”

Or the one who finally says:

“I START TODAY.”

💚 Living Healthier By Design
Because a healthier life doesn’t start January 1st. It starts the day you decide.

Theresa Higgins, HC, LNS, CPT
📞 (609) 558-8614
📅 By Appointment Only

⏰ AUGUST IS ALMOST OVER… AND SO IS THIS SPECIAL!If you’ve been saying “I need to start exercising” or “I’ll start when I...
08/19/2026

⏰ AUGUST IS ALMOST OVER… AND SO IS THIS SPECIAL!

If you’ve been saying “I need to start exercising” or “I’ll start when I’m ready” — this is your sign to stop waiting.

The Living Healthier By Design August Special was created to help you get moving safely, build strength and feel more confident in your body.

💪 Improve strength & muscle tone
⚖️ Work on balance & stability
🤸 Increase flexibility & mobility
❤️ Build endurance at YOUR fitness level
🏋️ Personalized guidance every step of the way

You do not have to already be in shape to start.
You start where you are — and we build from there.

🍂 Fall will be here before we know it. Imagine walking into September already stronger, moving better and feeling proud that you finally started.

August is almost over — don’t miss your chance to take advantage of this special!

📞 Call or message me to reserve your consultation.

Theresa Higgins, HC, LNS, CPT
Living Healthier By Design
📞 (609) 558-8614

🔥 YOUR LIVER & FAT LOSS — THEY’RE MORE CONNECTED THAN YOU THINK!When you’re trying to lose body fat, don’t forget about ...
08/18/2026

🔥 YOUR LIVER & FAT LOSS — THEY’RE MORE CONNECTED THAN YOU THINK!

When you’re trying to lose body fat, don’t forget about one of the hardest-working organs in your body: YOUR LIVER.

Your liver plays a major role in how your body processes fat, carbohydrates, blood sugar, alcohol, and energy.

Here’s what I want you to know:

💪 Build muscle. Strength training helps improve insulin sensitivity and supports healthy fat metabolism.

🚶‍♀️ Get moving. Walking and cardiovascular exercise can help reduce liver fat—even before you see a huge change on the scale.

🥗 Eat real food. Focus on lean proteins, vegetables, fruit, healthy fats, fiber-rich carbohydrates, and fewer highly processed foods.

🍷 Watch the alcohol. Your body prioritizes processing alcohol, which temporarily slows normal fat burning. Frequent drinking can also make fat loss harder.

🍭 Cut back on added sugar. Excess calories and high amounts of added sugar can contribute to fat accumulating in the liver.

⚖️ You don’t need a “liver detox.” Your liver IS your detoxification system. Support it by giving your body what it needs to do its job.

And here’s something fascinating…

When you actually burn body fat, most of that fat ultimately leaves your body through your LUNGS as carbon dioxide, with the remainder largely becoming water.

Fat loss isn’t about starving yourself or finding the newest detox. It’s about creating an environment where your body can function the way it was designed to.

💚 Living Healthier By Design
Theresa Higgins, HC, LNS, CPT
Text-609-558-8614

🍂 SEPTEMBER IS COMING… AND YOU DON’T WANT TO MISS THIS!It’s time to stop wishing for a stronger, tighter core and start ...
08/16/2026

🍂 SEPTEMBER IS COMING… AND YOU DON’T WANT TO MISS THIS!

It’s time to stop wishing for a stronger, tighter core and start working for it. 💪

Introducing my 5-WEEK BELLY BUSTER BLUEPRINT SPECIAL at Living Healthier By Design!

🔥 Twice a week for 5 weeks
🔥 Focused belly & core workouts
🔥 Strengthen and tighten your entire midsection
🔥 Improve core strength, stability & posture
🔥 Combine exercise + nutrition for better overall results

We’ll use a variety of core exercises—including planks, side planks, bicycle crunches, leg raises, mountain climbers and more—so you’re not doing the same boring stomach workout every session.

And remember: you can’t spot-reduce belly fat, but you CAN strengthen and shape your core while using full-body exercise and nutrition to reduce overall body fat.

September is coming. Are you ready?

📞 Spots are limited! Call 609-558-8614

Theresa Higgins | HC LNS CPT
Living Healthier By Design
Where diet and exercise are the perfect fit for weight loss.

Address

600 Main Street Suite 9
Riverton, NJ
08077

Opening Hours

Monday 8am - 12pm
Tuesday 8am - 12pm
Wednesday 8am - 12pm
Thursday 8am - 12pm
Friday 8am - 11am

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