Certified Fit Nurse

Hiring a coach can be one of the best ways to help yourself reach your goal! When you make that financial transaction, and you have someone else right next to you, someone you've spoken your goals to, someone that knows you are capable of doing what you say you will, it just really helps us keep our word to ourselves! Give yourself that added accountability, and take the time to invest in your health, and invest in yourself! Whether you need to change for your health, if you just want to lose a few pounds, maybe you need help building some new habits, or maybe you just want to build muscle and get strong... You are worth it and you CAN do it! Especially with me on your side :) DM now for coaching, and lets get things started!

Please feel free to DM or comment any questions! Always happy to chat and connect with people 🥰💜💪🏼

I didn’t forget ya, it’s coming 😎😎😎

If you've been thinking at all about signing up for Online Fitness and Nutrition Coaching with me.... You've been given notice to keep a close watch, because I have something that will be sure to work for almost everyone... 👀 Stay tuned!! 💪🏼

If I had a genie to grant me a few wishes, one of them would be for people to have the knowledge and understandings of food and the nutrients we need for our body to function it’s best!
I’ve had 3 coaches since I’ve started my health & fitness journey, and I will tell you the education and knowledge that I’ve gained during those times have quite literally changed my life. Having someone who can teach you the basics of nutrition, how to properly fuel your body, to look at food for exactly what it is, ENERGY, and to nourish yourself accordingly, has the ability to have such a positive impact on your physical and mental health for the rest of your life. It’s NOT about being perfect, it’s about taking the time to invest in yourself. For even as little as 12 weeks, you can stop falling for the fad diets out there that are targeting on people who are desperate for change, and they fail because they are starting methods that are not sustainable for the long term.
We can look at many different ways to get you familiar with how to read and understand a nutrition label, how to build your meals around protein, and having balanced meals with carbs and fats, understanding portion size. It’s knowledge you will have for the rest of your life, that you can apply at any time, no matter what your goal is at that time.
It also helps many people improve their relationship with food, because you gain a better understanding instead of fearing and food or weight gain. I advocate balance, a good rule is 80/20- where we pick nutrient dense foods 80% of the time, and more “fun” foods the other 20%. Eating should never be about taking away entire food groups; or placing specific food on a “bad food” list. Food is not moral! It is neither good or bad! There are just foods that are more nutrient dense, and some that aren’t, and they both have their time and place. We don’t “taking food away” or “I can’t eat that,” instead we focus on “what can we add?” My goal is always to prioritize people having a positive and healthy relationship and understanding of their food and diet. 🍎🍉🍓🥦🍠🧀🍔🍕 DM me “nutrition” if you’d like to chat more! ゚viralシ ゚

If you've been thinking at all about signing up for Online Fitness and Nutrition Coaching with me.... You've been given notice to keep a close watch, because I have something that will be sure to work for almost everyone... 👀 Stay tuned!! 💪🏼

MANAGING BLOOD SUGAR - Not just for diabetics to worry about!!
Managing and maintaining healthy blood sugar levels is so important for overall health.
The best way to control this for most of us is NUTRITION! Of course, we should all enjoy our snacks and treats, that’s a huge part of what makes life fun 🍕🍦🍪🍩 It’s not about what we do SOME of the time, it’s about what we do MOST of the time! Balance is so important in all areas of our lives. If you are interested in how your blood sugar levels usually look, your doctor can add a simple order to your blood work called Hemoglobin A1C. This standard test tells us exactly what your blood sugar level averages have been over the last 3 months. Swipe to read more, and as always, like/comment/share if you find this helpful! DM for any coaching inquiries or questions 💪🏼

While this might seem obvious to some, it is not something that everyone thinks about.. NOT ALL GYMS ARE EQUAL! I have heard many people over the years say they went and tried a gym, and "they just didn't like it." Thats ok! But I promise you not all gyms are the same.
Most are built with an intended target of people they would like to attract... Some of your commercial gyms like Planet Fitness, Blink, Crunch, etc... They try to attract people of all ages, all level of fitness. This is a great option for many - but some may find it too overwhelming/too busy or crowded/not enough machines for specific goals. Thats ok!
There are other gyms that are built to cater more to bodybuilding style workouts. They typically have many more machines than you might see at a commercial gym. People with muscle building goals, or people who like being surrounded by high energy often do well here!
Swipe for more info.. but even if you aren't local to Syracuse, if you want to try a gym but have no idea which would be a good fit for you, send me a DM and tell me what you're looking for, what city you live in, and I can send you a list of some options that seem like a good match!

As always, like/comment/share if you find this helpful! Currently taking new clients

What is TDEE? It means Total Daily Energy Expenditure, aka, the total number of calories our body uses in a day. This number is different for every person, and is determined by many variables. So how is that number determined? Well... for healthy individuals, it usually looks something like this:
1. RMR - Resting metabolic rate, accounts for 70% of our daily energy. This is the energy we expend when our body is at complete rest. So, lets say you laid in bed completely still for 24 hours and didn't move. Your body still requires energy/calories to support all of the millions of functions and processes that occur - blood pumping, breathing, etc.
2. TEF or Thermic Effect of Food - This is the increase in metabolic rate after we eat a meal. The process of digestion takes takes work and expends energy! TEF accounts for around 10-15% of TDEE.
3. Exercise Activity Thermogenesis - This refers to the amount of energy/calories we burn through exercise. This number can vary a bit depending on how little or intensely a person exercises. A sedentary person might be as low as 5%, while a very active individual might account for up to 30%!
4. Non-Exercise Activity Thermogenesis (Non-resting energy expenditure): This is all of our daily movement that is not exercise, like walking, cleaning, carrying in groceries, etc. This accounts for around 15%.
So for example, lets say a persons TDEE is 2000 calories, thats their daily intake needed to maintain their current weight.
Their RMR is around 1400 calories daily, that is the minimum intake required to support daily body functions.
One HUGE advantage to strength training? The longer you stick with it, and the more muscle you build, the higher we can increase our RMR, which essentially means we are able to eat more food and maintain our weight! The more muscle you have, the more calories you need to eat in order to maintain that weight/muscle.
Please like, comment and share if you find this helpful! And as always, DM with any questions!

Who can benefit from hiring an online coach?
What are some reasons to think about working with one? Swipe to find out!
DM or comment with any questions

Everyone is familiar with in person trainers at the gym... But you may wonder what's covered in online coaching. Swipe for a breakdown of what's included! 💪🏼

Please remember, I create custom workouts for all clients based on what YOU have access to, whether thats at the gym, or home workouts.
You tell me if you want 3/4/5 day split.

I work with beginner and advanced fitness levels, specializing in bodybuilding style type workouts.
As always, please comment or DM if you have any questions, Im happy to chat or schedule a phone call.

Hi! My Name is Renee, I am here for anyone who is looking for some guidance, accountability and a plan to get their health and fitness journey on track. I am taking new clients and am a certified Online and Fitness Nutrition Coach, as well as a nurse of almost 20 years 💪🏼 I work with everyone, women and men, all ages, whether you want help getting in to some sort of fitness routine, or guidance and education on nutrition, need help with accountability and figuring out how to build new habits, I am happy to help and customize things according to YOUR goals! Signing up doesn’t mean you get put on “my” plan- this is for YOU and everything is customized to whatever you would like to focus on! If you have someone who needs some help and would like to chat, but doesn’t do FB or IG, shoot me a message and tell me how we can get in touch 💜
You can find me on Instagram at CertifiedFitNurse 🥰
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Don't feel like you need to overhaul your entire life and make a million changes at once - start small, the little things can add up!

What is so important about protein?! Well, MANY THINGS! Swipe and read to find out more, and as always, please message below or comment with any questions :)

A little bit about me! And some photos and videos of my journey over the years 🥰💪🏼

The most common question! How much does coaching with me cost, and what does it include? Here is breakdown explaining everything. Please know this is a general breakdown, some clients may not want help in all areas, some may need help with more. Whatever the case, please just reach out to me so we can talk! Everything is truly customized to you to meet your specific needs, so we can figure out what package will work best for you.

Hi everyone! My name is Renee, I am a certified online fitness and nutrition coach, currently taking new clients! Would love to chat and get to know you, so we can see how I can help :)