Pro3 Health and Wellness Coaching

Coaching you at 5 am Christ Fit Gym Oklahoma 🙌🙌

Free class to anyone who wants to come! :))

Athlete to mom.

Athlete Denise has to calm Mom Denise down… a lot.
More often than I’d care to admit.

Athlete Denise knows what it took to get to the elite level and mom Denise is trying to figure out how to do things the same way… and she can’t. It’s not possible.

Mom Denise doesn’t have the same time. The same counter space. The same availability to be self revolving. So trying to train and eat with the same equation that Athlete Denise did, won’t work right now.

And that’s ok 💚

Learning to control what I can control in the season I’m in is the goal right now.

This applies to so many other stages than just motherhood. Injuries, grief, job and family changes— all need to be treated with the same grace and kindness.

You can still get your goals.
You might just need to figure out another way around new obstacles.

TikTok · Denise Greene Check out Denise Greene’s video.

Www.pro3health.com is LIVE!!

Woo hoo!

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Come Saturday for some fun, food, and fundamental knowledge on nutrition 🙂 get your ticket to secure your spot!

Come one come all!

Let’s talk all things nutrition.

What’s a macronutrient?
How do I eat to fit my goals?
How much protein do I need?

Let me help you with all those questions and more.

Get your ticket online today. $20 online or $25 at the door

Happy to bring our community a new opportunity to learn and grow with ! Get excited and lock yourself in for this seminar that will help you dial in your nutrition.

Denise Greene is the owner of Pro3 Health And Wellness coaching where she has helped people of all shapes and sizes find their passion for fitness and their overall general wellness for the last six years.
As a Crossfit level 2 coach, she has taught in CrossFit gyms for 4 years. In that time she was also blessed to step on national stages in Olympic weightlifting, powerlifting, and the Highland Games.
Currently, she is enjoying a new stage of life as a mom to 2 amazing little boys and is working on her own postpartum fitness.

Denise is excited to work with our members on how to better achieve their fitness goals with nutrition! In this two hour seminar we will talk about key pieces that influence your nutrition choices as well as why being mindful of your food is important to your overall fitness goals. Denise will talk about the different macro nutrients as well as what is gonna work best for you individually. Included in this seminar is her new e-book sent to you so you can take notes and follow along.

We will have our personal trainers around to help, as well as a meal prep service available with samples thanks to Coach ! Following the seminar if you would like to stay for a group workout led by Coach .gillett, we would be glad to have you! Everyone who attends is invited to stay for a recovery session in the room.

Follow the link in bio or scan the QR code to buy your ticket and reserve your spot today! Spots are limited and tickets are $20 online or $25 at the door.

See you there!

Come join me this Saturday for a FREE barbell workshop!

9-11 am
At Christ Fit Gym Oklahoma
FREE

Come lean or be reminded about sn**ch and the clean and jerk!

This Saturday!!!

Come work on technique for sn**ch / clean & jerk !!

🏋️‍♀️🏋️‍♀️🏋️‍♀️

All are welcome

Taking a week long social media fast 💚
Text me if you need me.

💥 ITS OFFICIAL 💥
My name is on the door!

Now scheduling clients to begin Wednesday, June 12!

❇️ postpartum/ pregnancy/ prenatal care

❇️ strength training

❇️goal driven plan

How will we do that??

💥1:1 corrective exercise emphasis training sessions

💥 Nutrition counseling

💥 Personalized at home workouts

💥 Adaptable discipline guidance and accountability

Ladies, DM me to reserve your spot today!

The best place to start is with the basics.

🍲 Eat food regularly each day, every day. Food spacing isn’t super important, but eating regularly through the day helps maintain and regulate blood sugar. Blood sugar dips impact your mood, emotions and energy levels!

💦 Drink water consistently through the day. Yes that means you’ll p*e a lot more than normal. Add a pinch of salt… it helps with electrolytes and hydration.

😴 Sleep as well as you can every night. The recommendation is 8 hours of sleep. Magnesium before bed can be very helpful in accomplishing that! And I know parents, it IS hard to get regular sleep with kiddos. That’s why naps and going to bed a bit earlier have been my saving grace.

Unpopular opinion: If these aren’t regular and consistent, it really doesn’t matter what else you’re doing.

❓Which do you have the hardest time with??❓

You CAN do this.
And if you need help let me know 💚

Why Strength train?

My answer today is different from what it was 3+ years ago.

Now, I prioritize pelvic floor-stability-strength training so I can:
👏carry my chonk of a child while I haul in groceries.
👏 clear my mind by focusing on just one physical movement at a time
👏 feel confident in this stage of my life as a Strong Mother

So mama tell me, why do you strength train? (Or do you?)

Too much of diet culture has us focused on carbohydrates and fats.
🥐🥩🍕🥗🌮🍳🍑🫛🫐🥬🍫
Are they good??
Are they bad??
What kind and types should we eat??

Instead, as women, our focus should be on eating more protein! There’s a wide range of what is acceptable for women to eat, but let me encourage you in two ways.

✅1) Muscle mass is essential in helping your body feel better over all. Protein is what aids in sustaining muscle.
Afternoon slump? Protein.
Osteoporosis prevention? Protein.
Fatigue? Protein.
“Slow” metabolism? Protein.

✅2) Even with out basic strength training, your body can change its composition just by eating more protein. This means you can lose fat and retain muscle with only eating more protein.

Sooooooooooo
How do you maximize benefits of protein?
⚡️Eat between 0.75 and 1 gram of protein per pounds of body weight.
Are you a pretty rocking athlete? Shoot for more like 1.25 grams per pound.

Now tell me… What’s your protein goal?

💚💚💚
Need help? Dm me and let’s chat.
💚💚💚

We are rolling into the last week of January!
Can you believe it?

For us it's been a whirl wind of a month and although I'd love to say that each day is an epic example of getting them goals, most days look like this right now:

Anyone else? No? Just me? 😅

Well great news to those of us like this, the little, seemingly unimportant, boring, mundane tasks are actually the ones that create the spectacular, monumental, big-boy changes.
Not every day will be a day to slay dragons, but every day can be a day to practice routine.

🤯🤯🤯🤯

So tell me, What are your daily goals this week?

Fellow Highland Game sisters!
Let’s get you an early Xmas gift and reserve your spot in the Sisterhood of Highland Throwers 2023 Boot Camp
👏👏

We have some exciting news for a Cyber Monday announcement. Pro3 Health and Wellness Coaching will be hosting an 8 week virtual Highland Games Boot Camp for the Sisterhood. Take a look here 👉🏻 https://www.hgsisterhood.com/2023bootcamp 👈🏻 and click the link to contact Denise! This will put into practice what we learned in Vegas a few weekends ago!

⚡️ Change is required for growth. 💡
💡 Growth is required to create. 🖼
🖼 creating makes us the products that give us desire for change. ⚡️

I’m changing and consequently this page is changing too.

🚨 There aren’t any lifting photos in my phone from the last month. Or two. And I am going to need a second phone for all the photos of RJ 📝

So if you’re still interested in my gentle honesty, my joyful aptitude, and whole hearted transparency here’s what’s coming next…

🌱 planting our garden,
🐔 growing more chickens,
🍞 making all our own bread and condiments
👦 raising RJ in the way that feels best for us
💚 choosing others who are practicing growing into their own alongside us

Tips, tricks, and compliments are always welcome 😂

Love and grace to you

🚨I think we need some space 🚨

It’s not you, its me
*cliche breakup line here*
😝

During this season of our life, I’ve found that I need some foundational clarity and deeper self awareness. To do this I need to be really intentional about the voices I let influence my thoughts.

It’s time for a heart cleanse via digital detox.

This is not a people detox. It’s a media detox. So I still want YOU in my life 😍🥰

💚💚Love you all 💚💚
Call me beep me
If you wanna reach me
When you wanna page me, it’s ok 🎶