Present Health & Nutrition
I help active women go from unexplained weight gain to seeing progress & making fitness gains again!
31/01/2024
Here’s the link for my bonus content Email!
This week we will delve into yo-yo dieting and the struggle of losing and gaining those 5-10 pounds over and over again. I’ll give you actionable steps to break this cycle.
See you in the VIP Bonus Content 🥂
https://successful-designer-1720.ck.page/f34ce33de2?fbclid=PAAabjUUvn-__m7SYdgd6U91dpstQHrvm2ZGoRB7L4s7TBU7lqqOwheAc5JmA_aem_AZjzadphc0bC4KXf1YHom9g7BzlXXE3y8Q4qLrkW1JGuBE99jMjJFxZvnBmDNuE3yTg
08/12/2023
Our bodies change in our 30s, 40s, 50s etc.
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We need to keep up and adjust. It’s okay and normal for us to change. Our thinking, priorities, sleep patterns, and even our hair changes as we age. We learn and try new things and adjust. It’s part of life.
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Let’s make things simple. Stick to what’s tried and true.
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As we age, our activity and workout intensity changes - causing us to need to adjust our caloric intake.
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✨There’s no magic tip, trick, or hack. Just consistency, discipline, and listening to your body
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03/12/2023
Starting your healthy eating journey tomorrow, even if it’s not your first time starting over? 👊✨ You’ve got this!
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Focus on your favorite proteins, veggies, and fruits—foods that feel like home and you know how to cook. 🍽️. Now isn’t the time to start trying new foods.
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Make a plan, commit, and be a woman of your word. 💪💖
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Every step forward, no matter how many times you’ve taken it, is a victory.
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Let’s crush those nutrition goals together! 🎉
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These past few months have been difficult for me in the gym. I couldn’t understand why I felt so awful in my workouts. My nutrition was great and hadn’t changed - which is the first thing I evaluate when my body feels off. My autoimmune is always a factor, but this just felt different. Migraines, weakness, fatigue, out of breath, and my body just hurt. I just kept showing up and did what I could, but I was frustrated, sad, and felt my age 😞
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School finally was over and summer break was on the horizon! A little over a week in, things felt better. I felt stronger, my endurance improved, and my workouts were more solid.
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I realized the only two things that changed were my warmups and sleep. That’s it.... but it makes so much sense.
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✨Since school is out for the summer, I’ve been able to get to the gym in time for a proper warm up instead of jumping into the workout cold and rushed. My body is prepared and ready for lifting, running, and anything else that is programmed that day. My arthritic back and joints are thankful and much more cooperative.
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💤I didn’t have to wake up at 5am anymore which meant an extra two hours of sleep. I didn’t realize how much sleep really affected my body. Anything less than 6 hours is just too stressful on my body causing migraines, achy joints, stress, and physical/mental fatigue.
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Seriously, those are the only two factors that changed.
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I feel good... so much better and will figure out what adjustments I need to make when school starts again to make sure I’m giving my body what it needs 🌸
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🤍Coach Lis
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I had a debilitating fear of wall walks.
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No one understood how I could do so many other gymnastic movements but not a wall walk.
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I was terrified. Terrified I’d fall backwards and land on my back which is already messed up bc of scoliosis. Afraid that I’d look foolish as a coach. Afraid that I’ll just never be able to do it and waste my coach’s time. I said I was too old, too weak. I blamed it on the lump on my spine, the awkward shape of my back. I made all the excuses and avoided them at all costs.
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Until one day my coach said - let’s just try again. If you start to fall back, I’ll catch you; if you fall to the side, you you fall and just get back up. If you don’t get it, you don’t get it. Let’s just try little tweaks in your form.
No pressure.
No rush.
And that’s just what we did. Little by little…a good amount of falls, lots of misses. A few tears. Lots of self talk. Lots of patience. No pressure. And it happened. 6 times! The next day there was a workout with wall walks and I did them. I did fall a few times... but I kept going and tried again. No rush. No pressure.
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Facing my wall walk fear translates to so many areas of my life. Sometimes, we just need to speak the fear out loud and have someone say:
💫I’ll catch you
💫If you fall, you’ll get back up
💫Let’s just try
💫If you miss, you miss
✨No rush
✨No pressure
✨No more excuses
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Let’s start facing more fears. No more excuses.
🤍Coach Lis
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PS Big thank you to my coach (hubby) 🤍
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Whether you’re in your 30s, 40s, perimenopause, menopause, etc… the foods you eat will have a direct impact on your health (yes, ‘hormone health’ too).
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Calories matter, and nourishing your body matters just as much… if not, more. Calories in without considering nourishment is doing you a disservice.
✨ START HERE ~ Increase your fruits/veggies this week by 1-2 cups Aim for a palm of protein 3 times a day. Let me know how you feel in a week!
🤍 Coach Lis
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26/12/2022
My baby is getting married!! Congratulations, Janelle and Jeromy! We love you both!
30/09/2022
Present Health & Nutrition will be donating 50% of all October and November proceeds to local Fort Myers families affected by Hurricane Ian.
🍓Coach Lisette
Photo:
25/09/2022
29 years of standing by my side with unwavering, selfless support.
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🤍 I want to leave my corporate job to be a stay at home mom: okay let’s make it happen (40k + pay cut)
🤍 I really want to be a teacher: okay, go back to school full time (1st teaching job:24K 🙄)
🤍 I should get my masters now: I agree; I’ll help with the kids
🤍 what do you think of me becoming a CrossFit coach: you’d be great. Get after it
🤍 I’m ready to be a cat mom: surprise!
🤍 I’d love to be a nutrition coach: do it!
🤍 Maybe I’ll start my own nutrition coaching business: I think you should. How can I help?
🤍 my grandfather is sick, I’d like to see him: I’ll book your flight
And the list goes on.
I love and appreciate you always.
Happy 29th wedding anniversary 🤍
12/09/2022
As much as we want to believe there's a quick and easy way to lose weight while maintaining our health, the truth is... there isn't.
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There's a trade off for every quick and easy route we take, and that tradeoff is usually
🚨unsustainable weight loss
🚨 more weight gain
🚨 defeat, and frustration.
🤍 Friend, if these quick and easy fixes really worked, then we would have no overweight and unhealthy people in the world. No one would be struggling with their weight.
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It's no wonder we spend millions of dollars on ‘get fit quick’ schemes, supplements, programs, teas...
We are impatient.
We want results yesterday.
We are frustrated that we let ourselves go.
We want to fix it now.
We don't believe in or trust ourselves enough to stand by commitments we make to ourselves. I get it.
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I will tell you that losing weight is simple, AND it's hard work. Simple does not mean easy. It requires you to show up and do some uncomfortable work. It requires you to recognize there are no shortcuts and the only way to our goals and healthy weight is to go through it... not around it... through it.
✨Your body deserves to be cared for, treated well, and nourished.
You don't have to give up who you are as an individual and important customs and celebrations.
You do have to appreciate and care for your body enough to give it what it needs for the stage of life it's in.
That's where the magic happens.
You got this.
🍓Coach Lisette
03/09/2022
🍓Coach Lisette here for you!
What’s one thing you need help with on your fitness or weightloss journey right now? Share in the comments or DM. Let’s connect!
20/08/2022
This one on one client made simple (not easy) changes to her nutrition and workouts! Ready to feel stronger and have more energy? What questions do you have? I’m here for it! Not ready for one on one coaching? Check out my one time mini coaching session and personalized video.
🍓 Coach Lisette
Let me make your Sunday a little easier. Here are balanced easy meal prep ideas that align with your health goals. Happy Sunday!
https://successful-designer-1720.ck.page/bd62c01c5c
29/07/2022
The single story robs people of their dignity.
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I've been told before that I'm nosy because I ask questions. The truth is, I love to learn a person's story... his/her whole story from his/her own perspective. It teaches me compassion, history, empathy, admiration, forgiveness, grit, and it puts me in my place - gives me a moment to check myself on what assumptions I may have made.
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This is true of all single stories... even the single story we tell ourselves about our own life. We stereotype ourselves.
We often look at fragments from our own lives as a single story and make it our only story:
"I'm a failure because my marriage ended"... What about that time you carried a baby for 9 months and gave birth?
"I'm worthless because of that time in my life I was too promiscuous"... What about the job you have where over 20 people seek your help and depend on you to get through the day?
"I'm a failure because my kid struggles with substance abuse"... What about the nights you stayed up waiting for her, praying for her, crying with her, counseling her?
"I'm lazy because I can't stick to a diet"... what about how you got up every morning even when a loved one passed away? No, you're tenacious.
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Two things:
1. learn someone's story; ask questions; recognize your assumptions/stereotypes
2. Remember your own whole story; don't fragment and isolate each experience and use it to identify yourself. Take note of where you'd like to improve... and as you've always done, get to work.
Lis
I CHANGED MY MIND
I’ve decided to offer this 31 day veggie challenge to you free of charge. I’m always pushing fruits and veggies and felt compelled to teach you how to do this. Once you register, you’ll have access to an app where you’ll get lessons each day on each veggie. You’ll also be able to message me if you have questions.
Let’s get you registered. We start August 1
For those of you who already paid, I’ll be issuing refunds 🤍
https://successful-designer-1720.ck.page/3b94cd07b7
27/07/2022
25/07/2022
We all know the importance of adding veggies to our diet.
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It’s the ‘how’ that stops us in our tracks. I’ve created a 31 one day challenge for you. Each day you’ll receive an email with one of 29 veggies. The email will include everything you need to know about how to
✔️ prepare and store each veggie
✔️ pair with other foods
✔️ health benefits
✔️ links to supplemental reading
✔️ a recipe for each veggie
✔️ macros and so much more
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Are you ready to level up your veggie game?
• Challenge begins August 1
🚨registration ends July 29
🎉 Registration link in my bio
DM me if you have any questions!
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✨This challenge is free to my current 1:1 nutrition clients. You will receive the daily lessons in your coaching app!
25/07/2022
We all know the importance of adding veggies to our diet.
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It’s the ‘how’ that stops us in our tracks. I’ve created a 31 one day challenge for you. Each day you’ll receive an email with one of 29 veggies. The email will include everything you need to know about how to
✔️ prepare and store each veggie
✔️ pair with other foods
✔️ health benefits
✔️ links to supplemental reading
✔️ a recipe for each veggie
✔️ macros and so much more
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Are you ready to level up your veggie game?
• Challenge begins August 1
🚨registration ends July 29
🎉 Registration link in my bio
DM me if you have any questions!
21/07/2022
Have you struggled with simply being yourself? I have many times but not in my Nutrition business because I’ve realized that I have something genuine to offer the world that wasn’t there before.
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I may not be perfect, by my honesty, empathy, and clear/no frills approach to health and nutrition make me unique, especially as it pertains to nutrition coaching and teaching.
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Drop a🥂below to virtually Cheers to what makes us, US!
Not all calorie deficits are created equal. Here’s why.
https://www.instagram.com/reel/Cf870abg0Ui/?igshid=NmZiMzY2Mjc=
12/07/2022
If you enjoy protein shakes, this one is for you especially during the hot days of summer!
💪🏽It’s so important as we age to hit our body’s required protein target. We need to keep that muscle fiber fueled and strong.
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Give it a try and let me know what you think
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🍓Coach Lis
https://www.instagram.com/reel/Cf6jG0pAvbE/?igshid=NmZiMzY2Mjc=
Watch this reel by lisettephn on Instagram lisettephn • Original Audio | On Cloud Dew Effect
11/07/2022
Guess what?? We are halfway through 2022. How are your New Years resolutions going? Are you hitting your goals?
Don’t let December roll around and have nothing to show for your 2022 health and fitness intentions. There’s still time.
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Sometimes, we just need some help and accountability. I’m a certified Nutrition Coach and CrossFit coach. With my one on one nutrition coaching and my customized workouts, we will get you seeing results as early as one month. You’ll have an app with everything in one place.
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Click on the link in my bio to get started.
🍓Coach Lis
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Hello! I’m sending out my Blogletter email next week with a meal prep grocery list to my VIP subscribers. Make sure to get on that list by using this link:
https://successful-designer-1720.ck.page/66b96dd144
07/07/2022
Low-grade chronic inflammation in metabolic tissues such as adipose (fat) cells, liver, brain, & pancreas is caused by a metabolic inflammatory state due to obesity and being overweight.
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The solution here is not an omega supplement or other magic pill. The solution is weight loss.
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The fact that over 71% of Americans aged 20 and over are overweight/obese in 2021 is terrifying. This is not an aesthetic, look good in a bikini issue. This is a health issue which can and WILL lead to chronic disease and death. The American diet is not working. Not for adults and not for our children.
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Let’s focus on the root cause of inflammation rather than trying to chase symptoms.
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Losing weight won’t happen overnight. But it also won’t happen at all if you do nothing about it. Actually, doing nothing about it now will most likely lead to a steady increase of weight gain. As we age, that weight loss journey becomes even more challenging. The choice is yours. What will you do right now?
🍓Coach Lis
https://www.instagram.com/reel/Cftt6wtAY06/?igshid=NmZiMzY2Mjc=
Watch this reel by lisettephn on Instagram lisettephn • Original Audio | On Cloud Dew Effect
06/07/2022
Hi friends! You asked, I delivered. Here’s a link to my favorite meal prep ideas with links to my secret staples!
https://successful-designer-1720.ck.page/bd62c01c5c
06/07/2022
When you're trying to lose weight, you have good intentions. You’re working out. You want to be healthy. You want to look and feel better. But if you don't see results it can lead to frustration, anxiety and stress. Let's work together to identify why your calorie deficit isn't working so we can find ways of improving it.
🍓Coach Lis
https://www.instagram.com/reel/Cfph0sYAu9L/?igshid=NmZiMzY2Mjc=
Watch this reel by lisettephn on Instagram lisettephn • Original Audio | On Cloud Dew Effect
04/07/2022
Holiday PSA: enjoy your day. Make memories. Have fun. Eat your fruits and veggies.
You DO NOT need to make up for what you ate and if a light workout or run makes you feel good. Go for it.
🍓Coach Lis
https://www.instagram.com/reel/Cfl7V08AFzt/?igshid=NmZiMzY2Mjc=
Watch this reel by lisettephn on Instagram lisettephn • Original Audio
01/07/2022
Doubt starts creeping in when we don’t see results fast enough. Before you give up try these steps to figure out the root cause of why your calorie deficit isn’t working.
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✨I can help you troubleshoot and give you a personalized plan to make better progress through my Nutrition Audit service. 🔗in bio
Drop questions in the comments
🍓Coach Lis
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27/06/2022
Gaining weight in your 40s and 50s is portrayed as some natural unexplained phenomenon. It’s not. There are logical explanations and solutions. We just have to be willing to take some responsibility and Level UP our game!
✨Ready? Let’s go!
🍓Coach Lisette
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24/06/2022
Calorie deficits must be consistent.
🍓Coach Lis
https://www.instagram.com/reel/CfJTkMcAayy/?igshid=NmZiMzY2Mjc=
Watch this reel by lisettephn on Instagram lisettephn • Original Audio | On Cloud Dew Effect
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