Awaken MTM

Awaken MTM Health coaching through holistic nutrition and medication management.

06/19/2026

Want Someone to Walk With? Come Walk With Me! 🚶‍♀️

I’m excited to start a Tuesday Night Walking Group at Green Valley Park!

This is a casual, informal group—no registration, no pressure. Just show up at 6:00 PM and join us for a 45-minute walk. We’ll get some movement in, connect with others, chat about life, and support each other along the way.

Walking with a group is a great way to:
✅ Stay accountable to your health goals
✅ Get fresh air and exercise
✅ Meet new people and build community
✅ Make movement more enjoyable

Whether you’re just getting started or already have a regular fitness routine, you’re welcome to join us!

📅 Tuesdays
⏰ 6:00 PM
📍 Green Valley Park
184 Snyder Drive
Rochester, PA 15074

If you’re interested, drop a comment below or send me a message. I’d love to see you there! 😊👟💛

These before-and-afters are incredible, but the real victory is how these clients feel every day.More energy. Less pain....
06/15/2026

These before-and-afters are incredible, but the real victory is how these clients feel every day.

More energy. Less pain. Better labs. More confidence.

Ready for your own transformation?

You could be next in my 4-month Awaken Health Reset. ✨

06/12/2026

Vacation Tip ☀️🏖️

Before you leave for your next trip, take 5 minutes and make a list of everything you’re excited about that has nothing to do with food.

Maybe it’s:
✔️ Feeling the warm sand between your toes
✔️ Walking the boardwalk
✔️ Mini golfing with your kids
✔️ Watching a sunset
✔️ Exploring a new place
✔️ Spending quality time with your spouse
✔️ Sleeping in and relaxing
✔️ Taking long walks and being active

So often we build vacation up around the food, but when we intentionally focus on all the experiences we’re looking forward to, it becomes easier to enjoy the trip without feeling like every meal has to be perfect or every indulgence has to be worth it.

Before you go, ask yourself:

✨ Why am I excited for this vacation?
✨ What memories do I want to make?
✨ What experiences am I looking forward to?

The more specific you are, the better.

When your enjoyment comes from the people, places, and experiences around you and not just the food, you create a vacation that feels fulfilling without coming home feeling like you need to “start over.”

Enjoy the meals. Enjoy the memories. Enjoy the moments.

That’s what vacation is really about. ❤️

06/05/2026

My delicious go-to lunch right now! 🥙

06/05/2026

Friday wins are rolling in! 🎉

One client is down 12 pounds in just 4 weeks, and another officially reached her goal of getting under 150 pounds—coming in at an incredible 148 pounds!

What excites me most isn’t just the number on the scale. It’s the work, consistency, and habits that got her there. She stayed committed to the process, trusted the plan, and now maintenance feels achievable because of the habits she has built for herself.

And the victories don’t stop there…here are the non-scale wins my clients are sharing!

✨ Walking away from donuts and desserts at work without feeling deprived
✨ No longer hungry between meals
✨ Love the simple, easy-to-follow meal plans
✨ Reduced pain and inflammation
✨ Better mental clarity and focus
✨ More energy throughout the day
✨ Feeling in control around food

These are the kinds of transformations that matter. When you nourish your body properly, the weight loss becomes a side effect of improving your health.

I couldn’t be more proud of these women and the effort they’ve put in. Keep showing up, keep trusting the process, and watch what happens. ❤️

06/03/2026

This client is on fire right now.🔥

She’s down 10 pounds in just 10 days… but that’s honestly not even the best part.

She was dealing with 4–5 night sweats a week. And now? ZERO. None. Gone.

She literally wakes up in the morning and tells her husband, ‘Touch my shirt—it’s dry.’ That’s how big this shift has been for her.

On top of that, her joint pain in her knees is gone, she’s not feeling bloated or puffy anymore, and her energy is through the roof.

She’s even going to bed at night thinking, ‘I’m not even tired yet.’

What’s really powerful is she’s noticing her thoughts are clearer, her words feel more organized, and she just feels like herself again.

And even her coworkers are noticing the difference in just over a week.

I am so happy for her💕

This is what happens when you change how you’re fueling your body and start actually supporting it instead of fighting it.

If you’re sick and tired of feeling sick and tired and you’re ready for that kind of change, send me a message and let’s get started.

Meal prepping vegetables might not seem like a weight loss strategy, but it’s one of the simplest ways to make healthy c...
06/02/2026

Meal prepping vegetables might not seem like a weight loss strategy, but it’s one of the simplest ways to make healthy choices easier all week long.

Some of the things I teach my clients go against what they’ve heard for years:
✔️ Eat enough protein
✔️ Don’t skip meals
✔️ Focus on food quality over calories
✔️ Include fruit
✔️ Prioritize daily movement

The difference? We use your blood values to create a personalized Metabolic Balance plan instead of following generic nutrition advice.

Small habits done consistently create big results. 💚

06/01/2026

🌿 4 Metabolic Balance-approved hormone-friendly breakfast ideas to keep you fueled, balanced, and feeling good all summer 🌿

One of the simplest ways to support your energy, mood, and cravings is starting your day with protein. These Metabolic Balance-friendly options are built on real, whole foods -not complicated recipes.

🥚 1. Veggie Egg Scramble
Protein source: Eggs
Starting your day with protein helps stabilize blood sugar and can reduce mid-morning energy crashes and cravings, especially during perimenopause when hormones are fluctuating.

🥣 2. Yogurt Bowl (unsweetened)
Protein source: Goat milk yogurt, sheep milk yogurt, Soy yogurt, or whole milk natural yogurt
Protein at breakfast supports steady cortisol levels and helps prevent the “wired but tired” feeling many women experience in the morning.

🐟 3. Smoked Salmon & Avocado Plate
Protein source: Salmon
A protein-first breakfast supports brain fog and focus by providing steady amino acids instead of a quick carb spike.

🥩 4. Turkey Breakfast Plate
Protein source: Turkey slices or ground turkey
Starting with protein helps keep insulin response more stable, which is key for supporting belly fat changes and hormone balance.

✨ The Metabolic Balance approach keeps things simple: real food, balanced nutrients, and no complicated recipes — just sustainable choices that work with your body.

05/29/2026

One thing I’ve been hearing from clients lately?
“My allergies are SO much better this year.”

And honestly… it makes so much sense. 👏
When we focus on nourishing the body, supporting the immune system, balancing blood sugar, improving gut health, and reducing inflammation, the body often responds in incredible ways.

Food truly matters. ❤️

05/22/2026

✨ CLIENT SPOTLIGHT ✨

Today I’m celebrating Dana! Just 2 weeks into the program and she is already down OVER 9 pounds 👏🔥

But the scale is only part of the story…

✔️ More energy
✔️ Food noise calming down
✔️ No sugar in 2 weeks
✔️ Feeling more in control around cravings
✔️ Hunger cues and metabolism starting to regulate

One of the biggest wins this week happened at work when donuts and cookies were brought in. In the past, that would have felt impossible to resist, but this time she chose not to have them — and instead of feeling deprived, she felt PROUD of herself. 💛

That shift is everything.

Because sustainable weight loss is not about perfection or willpower. It’s about learning how to fuel your body in a way that helps cravings calm down, energy improve, and confidence grow.

She’s also stepping outside her comfort zone by trying new foods and expanding variety, which is such an important part of building a healthy lifestyle that actually lasts long term.

So proud of the work she is putting in already. The physical changes are amazing, but the mindset shifts happening behind the scenes are even more powerful! I love this for her! 💕

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Rochester, PA
15074

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