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Mommas,
Minis,
and Muscles

Holistic Fitness, Nutrition, and Health Coaching for Women in Pagosa Springs.

Book a Discovery Call

ABOUT

Empower Yourself to Thrive Through All Stages of Your Life

Our mission is to empower women to thrive through all seasons of life through a holistic model of exercise and nutrition. Thrive rather than survive!

CLIENTS

Reviews

“This class was amazing. Beth listened to be and took a comprehensive approach to my rehab!

Aulaura L.

"Beth's strength class is fantastic and always humbling.

Joy S.

Beth provides a great holistic approach to fitness and nutrition postpartum.

Emily L.

#nutritioncoach #healthystepsnutrition

#nutritioncoach #healthystepsnutrition

Portion sizes matter — especially when you’re trying to build balanced meals without tracking everything. ✋🍽️

Use this hand guide as a simple, sustainable way to measure your protein, carbs, fats, and veggies anywhere.

Save this for later & share with someone who needs an easy nutrition hack 💪

Portion sizes matter — especially when you’re trying to build balanced meals without tracking everything. ✋🍽️

Use this hand guide as a simple, sustainable way to measure your protein, carbs, fats, and veggies anywhere.

Save this for later & share with someone who needs an easy nutrition hack 💪

Because little man likes hiking to the destination but not from. #crossfit #momlife #pregnancypostpartumathleticism #pregnancypostpartumcoach

Because little man likes hiking to the destination but not from. #crossfit #momlife #pregnancypostpartumathleticism #pregnancypostpartumcoach

𝗛𝗲𝗿𝗯 𝗘𝗻𝗰𝗿𝘂𝘀𝘁𝗲𝗱 𝗠𝘂𝘀𝘁𝗮𝗿𝗱 𝗦𝗮𝗹𝗺𝗼𝗻
⭐️⭐️⭐️⭐️⭐️

We love salmon because of its Omega-3 content. Omega-3s help fight inflammation.

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
-4 6oz salmon filets
-2 tbsp Grainy Mustard
-2 cloves garlic, minced
-1 tbsp Shallots, finely minced
-2 tsp Fresh Thyme, chopped plus extra for garnish
-2 tsp Fresh Rosemary, chopped
-1/2 juice lemon plus a slice each for garnish
-salt & pepper to taste

𝘿𝙞𝙧𝙚𝙘𝙩𝙞𝙤𝙣𝙨
1. Heat the oven to broil mode and line a baking sheet with foil.
2. In a small bowl, mix mustard, garlic, shallots, thyme, rosemary, and lemon juice.
3. Place salmon on a baking sheet and spread the mixture over each piece of salmon. Then season to taste with salt and pepper.
4. Broil 7-8 minutes.
5. Garnish with a lemon slice and leftover thyme!

𝗛𝗲𝗿𝗯 𝗘𝗻𝗰𝗿𝘂𝘀𝘁𝗲𝗱 𝗠𝘂𝘀𝘁𝗮𝗿𝗱 𝗦𝗮𝗹𝗺𝗼𝗻
⭐️⭐️⭐️⭐️⭐️

We love salmon because of its Omega-3 content. Omega-3s help fight inflammation.

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
-4 6oz salmon filets
-2 tbsp Grainy Mustard
-2 cloves garlic, minced
-1 tbsp Shallots, finely minced
-2 tsp Fresh Thyme, chopped plus extra for garnish
-2 tsp Fresh Rosemary, chopped
-1/2 juice lemon plus a slice each for garnish
-salt & pepper to taste

𝘿𝙞𝙧𝙚𝙘𝙩𝙞𝙤𝙣𝙨
1. Heat the oven to broil mode and line a baking sheet with foil.
2. In a small bowl, mix mustard, garlic, shallots, thyme, rosemary, and lemon juice.
3. Place salmon on a baking sheet and spread the mixture over each piece of salmon. Then season to taste with salt and pepper.
4. Broil 7-8 minutes.
5. Garnish with a lemon slice and leftover thyme!

It’s not just about your metabolism…
#healthystepsnutrition #nutritioncoach #pregnancypostpartumcoach #womensfitness

It’s not just about your metabolism…
#healthystepsnutrition #nutritioncoach #pregnancypostpartumcoach #womensfitness

Healthy doesn’t mean giving up your favorite foods — it means upgrading them. 🙌

Swap the 𝘂𝗹𝘁𝗿𝗮-𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝘃𝗲𝗿𝘀𝗶𝗼𝗻 𝗳𝗼𝗿 𝗮 𝘄𝗵𝗼𝗹𝗲-𝗳𝗼𝗼𝗱 𝗼𝗽𝘁𝗶𝗼𝗻 and you’ll:
✔️ Feel fuller longer
✔️ Have more stable energy
✔️ Cut back on added sugars & artificial ingredients
✔️ Fuel your body with real nutrients

Need ideas? Check out some of @Healthystepsnutrition recipes for whole-food swaps like:
• Spaghetti Squash
• Kale Chips
• Overnight Oats
• Pulled Chicken
• Energy Balls

Simple swaps. Real ingredients. Big impact. 💥

Which one are you making first? 👇

Healthy doesn’t mean giving up your favorite foods — it means upgrading them. 🙌

Swap the 𝘂𝗹𝘁𝗿𝗮-𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝘃𝗲𝗿𝘀𝗶𝗼𝗻 𝗳𝗼𝗿 𝗮 𝘄𝗵𝗼𝗹𝗲-𝗳𝗼𝗼𝗱 𝗼𝗽𝘁𝗶𝗼𝗻 and you’ll:
✔️ Feel fuller longer
✔️ Have more stable energy
✔️ Cut back on added sugars & artificial ingredients
✔️ Fuel your body with real nutrients

Need ideas? Check out some of @Healthystepsnutrition recipes for whole-food swaps like:
• Spaghetti Squash
• Kale Chips
• Overnight Oats
• Pulled Chicken
• Energy Balls

Simple swaps. Real ingredients. Big impact. 💥

Which one are you making first? 👇

𝗕𝘂𝗳𝗳𝗮𝗹𝗼 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 𝗖𝗮𝘀𝘀𝗲𝗿𝗼𝗹𝗲
This incredible one-dish meal is zesty, delicious, and high in protein!
⭐️⭐️⭐️⭐️⭐️

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
-3 cups cooked spaghetti squash
-2.5 cups cooked shredded chicken
-1/2 tbsp olive oil
-1 egg egg
-1/2 tsp onion powder
-1/4 tsp black pepper
-1/2 tsp garlic powder
-1/3 cup Franks Red Hot (or any buffalo sauce)
-1/2 cup blue cheese crumbles (optional)

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Preheat oven to 400 degrees.
2. In a bowl, mix olive oil, egg, spices, and Franks Red Hot with a whisk until combined.
3. Add cooked spaghetti squash and cooked shredded chicken and stir until combined.
4. Stir in blue cheese crumbles (optional).
5. Pour mixture into a medium Pyrex baking dish.
6. Bake for 20-25 minutes or until the top starts to lightly brown.
7. Remove from the oven, let cool, and enjoy!

𝗕𝘂𝗳𝗳𝗮𝗹𝗼 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 𝗖𝗮𝘀𝘀𝗲𝗿𝗼𝗹𝗲
This incredible one-dish meal is zesty, delicious, and high in protein!
⭐️⭐️⭐️⭐️⭐️

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
-3 cups cooked spaghetti squash
-2.5 cups cooked shredded chicken
-1/2 tbsp olive oil
-1 egg egg
-1/2 tsp onion powder
-1/4 tsp black pepper
-1/2 tsp garlic powder
-1/3 cup Franks Red Hot (or any buffalo sauce)
-1/2 cup blue cheese crumbles (optional)

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Preheat oven to 400 degrees.
2. In a bowl, mix olive oil, egg, spices, and Franks Red Hot with a whisk until combined.
3. Add cooked spaghetti squash and cooked shredded chicken and stir until combined.
4. Stir in blue cheese crumbles (optional).
5. Pour mixture into a medium Pyrex baking dish.
6. Bake for 20-25 minutes or until the top starts to lightly brown.
7. Remove from the oven, let cool, and enjoy!

#pregnancypostpartumathleticism #pregnancypostpartumcoach #pelvichealth

#pregnancypostpartumathleticism #pregnancypostpartumcoach #pelvichealth

Air Fryer Shrimp and Fajita Veggies this weekend!

Try our healthy spin on a fajita. 😋 Quick, high in protein, and you get your veggies too!

⇨10 oz Frozen Shrimp Peeled and No Tail
⇨1/2 Yellow Pepper
⇨1/2 Red Pepper
⇨1 Lime
⇨1/2 Onion
⇨2 tsp Olive (8 Sprays)
⇨1/2 Packet Fajita Mix
�⇨1/2 Container Mushrooms

𝘿𝙞𝙧𝙚𝙘𝙩𝙞𝙤𝙣𝙨
1. In a large mixing bowl, mix all the ingredients until well-coated.
2. Place the air fryer liner in the air fryer.
3. Place all ingredients in the air fryer.
4. Cook at 400 for 12 minutes (mix about halfway through). #nutritioncoach #healthystepsnutrition #pregnantpostpartumnutrition

Air Fryer Shrimp and Fajita Veggies this weekend!

Try our healthy spin on a fajita. 😋 Quick, high in protein, and you get your veggies too!

⇨10 oz Frozen Shrimp Peeled and No Tail
⇨1/2 Yellow Pepper
⇨1/2 Red Pepper
⇨1 Lime
⇨1/2 Onion
⇨2 tsp Olive (8 Sprays)
⇨1/2 Packet Fajita Mix
⇨1/2 Container Mushrooms

𝘿𝙞𝙧𝙚𝙘𝙩𝙞𝙤𝙣𝙨
1. In a large mixing bowl, mix all the ingredients until well-coated.
2. Place the air fryer liner in the air fryer.
3. Place all ingredients in the air fryer.
4. Cook at 400 for 12 minutes (mix about halfway through). #nutritioncoach #healthystepsnutrition #pregnantpostpartumnutrition

#nutritioncoach #pregnancypostpartumcoach #healthystepsnutrition

#nutritioncoach #pregnancypostpartumcoach #healthystepsnutrition

Where’s your battery at? 🔋

🎯Focused
⚙️Functioning
😵‍💫Overworked
🪫Depleted
🫠Burnt out

Most people think the fix is more workouts or more discipline.

It’s not.

I use the @healthystepsnutrition holistic framework that looks beyond the hour in the gym:
→ Nutrition that fuels (not depletes)
→ Sleep and recovery habits
→ Stress management and lifestyle behaviors
→ Accountability that actually sticks

Because when you only train harder…you stay overworked.

When you support the other 23 hours of the day,
you recharge your battery ⚡
and move from burnout → focused → thriving.

🥦🥑🥩 𝗙𝘂𝗲𝗹 𝘀𝗺𝗮𝗿𝘁𝗲𝗿.
🛌 𝗥𝗲𝗰𝗼𝘃𝗲𝗿 𝗯𝗲𝘁𝘁𝗲𝗿.
🚀💪𝗣𝗲𝗿𝗳𝗼𝗿𝗺 𝗹𝗼𝗻𝗴𝗲𝗿.

Where’s your battery at? 🔋

🎯Focused
⚙️Functioning
😵‍💫Overworked
🪫Depleted
🫠Burnt out

Most people think the fix is more workouts or more discipline.

It’s not.

I use the @healthystepsnutrition holistic framework that looks beyond the hour in the gym:
→ Nutrition that fuels (not depletes)
→ Sleep and recovery habits
→ Stress management and lifestyle behaviors
→ Accountability that actually sticks

Because when you only train harder…you stay overworked.

When you support the other 23 hours of the day,
you recharge your battery ⚡
and move from burnout → focused → thriving.

🥦🥑🥩 𝗙𝘂𝗲𝗹 𝘀𝗺𝗮𝗿𝘁𝗲𝗿.
🛌 𝗥𝗲𝗰𝗼𝘃𝗲𝗿 𝗯𝗲𝘁𝘁𝗲𝗿.
🚀💪𝗣𝗲𝗿𝗳𝗼𝗿𝗺 𝗹𝗼𝗻𝗴𝗲𝗿.

Try roasting cauliflower for a crunchier, crispy texture!
⭐️⭐️⭐️⭐️⭐️

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
-1 head cauliflower
-2 teaspoons coconut oil
-1 clove garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon pepper

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Preheat oven to 450 degrees and chop cauliflower into small bites (about the size of a golf ball)
2. Combine all ingredients into a large bowl and make sure the mixture is evenly coated with oil/spices
3. Line a baking sheet with parchment paper and place the cauliflower on the baking sheet
4. Cook for 10 minutes, stir the cauliflower, then bake for 10 more minutes or until the cauliflower turns golden brown
5. Serve warm and enjoy!

Try roasting cauliflower for a crunchier, crispy texture!
⭐️⭐️⭐️⭐️⭐️

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
-1 head cauliflower
-2 teaspoons coconut oil
-1 clove garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon pepper

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Preheat oven to 450 degrees and chop cauliflower into small bites (about the size of a golf ball)
2. Combine all ingredients into a large bowl and make sure the mixture is evenly coated with oil/spices
3. Line a baking sheet with parchment paper and place the cauliflower on the baking sheet
4. Cook for 10 minutes, stir the cauliflower, then bake for 10 more minutes or until the cauliflower turns golden brown
5. Serve warm and enjoy!

#nutritioncoach #healthystepsnutrition

#nutritioncoach #healthystepsnutrition

#pregnancypostpartumcoach #pregnantandpostpartumathleticism #momlife #womensfitness

#pregnancypostpartumcoach #pregnantandpostpartumathleticism #momlife #womensfitness

Something as fundamental as health shouldn’t be complicated.

𝗞𝗲𝗲𝗽 𝗶𝘁 𝘀𝗶𝗺𝗽𝗹𝗲 and start with the basics:

🥂 Limit sugar & alcohol
💤 Get 7–8 hours of sleep
🏃 Move your body daily
💛 Cultivate a positive mindset
🍎 Eat more whole foods
🤝 Nurture real relationships

Health doesn’t have to be complicated. Focus on these fundamentals, and everything else becomes easier. #healthystepsnutrition #hormonenutrition #nutritioncoach

Something as fundamental as health shouldn’t be complicated.

𝗞𝗲𝗲𝗽 𝗶𝘁 𝘀𝗶𝗺𝗽𝗹𝗲 and start with the basics:

🥂 Limit sugar & alcohol
💤 Get 7–8 hours of sleep
🏃 Move your body daily
💛 Cultivate a positive mindset
🍎 Eat more whole foods
🤝 Nurture real relationships

Health doesn’t have to be complicated. Focus on these fundamentals, and everything else becomes easier. #healthystepsnutrition #hormonenutrition #nutritioncoach

While many of us things mood swings or hot flashes are signs of hormone imbalance, it can also be:

-persistant fatigue
-unexplained weight gain
-hair thinning or brittle nails
-irregular cycles
-low libido

Learn how to support your hormones and improve these symptoms through diet and lifestyle this Tuesday evening!

While many of us things mood swings or hot flashes are signs of hormone imbalance, it can also be:

-persistant fatigue
-unexplained weight gain
-hair thinning or brittle nails
-irregular cycles
-low libido

Learn how to support your hormones and improve these symptoms through diet and lifestyle this Tuesday evening!

#pregnantpostpartumcoach #eds #crossfit #athletebrain #pregnancyandpostpartumathleticism

#pregnantpostpartumcoach #eds #crossfit #athletebrain #pregnancyandpostpartumathleticism

Are you in search of a nutritious recipe to stay warm during these chilly nights?
Search no more!

Introducing White Bean Chicken Chili – precisely what you've been desiring!
The beauty of it is that you only need 20 minutes for preparation, and your crock-pot handles the rest! Find the recipe at this link: https://healthystepsnutrition.com/healthy-recipes/white-bean-chicken-chili #healthystepsnutrition #nutritioncoaching #hormonenutrition

Are you in search of a nutritious recipe to stay warm during these chilly nights?
Search no more!

Introducing White Bean Chicken Chili – precisely what you've been desiring!
The beauty of it is that you only need 20 minutes for preparation, and your crock-pot handles the rest! Find the recipe at this link: https://healthystepsnutrition.com/healthy-recipes/white-bean-chicken-chili #healthystepsnutrition #nutritioncoaching #hormonenutrition

Spring is here, and so is an abundance of fresh, seasonal produce! 🥕🥝🍊🥦🍋

Eating fruits and veggies when they’re in season isn’t just delicious — it’s better for your health, your wallet, and the planet.

Seasonal produce is packed with nutrients at its peak, tastes better, and is often more affordable because it doesn’t have to travel far to reach your plate.

💡 Pro tip: Not all produce is created equal. Follow the dirty dozen and clean fifteen guidelines when choosing organic produce.

Spring is here, and so is an abundance of fresh, seasonal produce! 🥕🥝🍊🥦🍋

Eating fruits and veggies when they’re in season isn’t just delicious — it’s better for your health, your wallet, and the planet.

Seasonal produce is packed with nutrients at its peak, tastes better, and is often more affordable because it doesn’t have to travel far to reach your plate.

💡 Pro tip: Not all produce is created equal. Follow the dirty dozen and clean fifteen guidelines when choosing organic produce.

It's a beautiful Saturday to be outside!

It's a beautiful Saturday to be outside!

Running is really hard on the pelvic floor. Relax and lengthen with this active stretch.
#pregnancypostpartumcoach #pregnantandpostpartumathleticism #momlife #womensfitness

Running is really hard on the pelvic floor. Relax and lengthen with this active stretch.
#pregnancypostpartumcoach #pregnantandpostpartumathleticism #momlife #womensfitness

Feeling stuck with fat loss or muscle gain?
Chances are… nutrition is the missing piece, not your effort.
Here’s the simple truth: your body needs proper fuel to burn fat and build muscle — and veggies are non-negotiable. Aim for ½ your plate at lunch and dinner.
Struggling to fit them in? Try these:
1️⃣ Sneak them in sauces – zucchini, squash, spinach
2️⃣ Load up soups – more veggies, more nutrients
3️⃣ Snack smart – veggie sticks + protein dip
4️⃣ Mix it up – roast, steam, sauté, or eat raw
Start small. Stay consistent. Habits beat extremes.
Your results don’t have to be harder than they are — just smarter, which is where the value of a nutrition coach comes in. The ultimate goal is to help you identify what habit to work on, how to implement it in the easiest way possible, and then hold you accountable.
Click the link in our bio and book a free discovery call so we can discuss if hiring your own nutrition coach is right for you. #hormone nutrition #nutritioncoach #healthystepsnutrition #pregnancynutrition #postpartumnutrition

Feeling stuck with fat loss or muscle gain?
Chances are… nutrition is the missing piece, not your effort.
Here’s the simple truth: your body needs proper fuel to burn fat and build muscle — and veggies are non-negotiable. Aim for ½ your plate at lunch and dinner.
Struggling to fit them in? Try these:
1️⃣ Sneak them in sauces – zucchini, squash, spinach
2️⃣ Load up soups – more veggies, more nutrients
3️⃣ Snack smart – veggie sticks + protein dip
4️⃣ Mix it up – roast, steam, sauté, or eat raw
Start small. Stay consistent. Habits beat extremes.
Your results don’t have to be harder than they are — just smarter, which is where the value of a nutrition coach comes in. The ultimate goal is to help you identify what habit to work on, how to implement it in the easiest way possible, and then hold you accountable.
Click the link in our bio and book a free discovery call so we can discuss if hiring your own nutrition coach is right for you. #hormone nutrition #nutritioncoach #healthystepsnutrition #pregnancynutrition #postpartumnutrition

𝗛𝗶𝗿𝗲 𝗮 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗮𝗰𝗵 𝗶𝗻 𝟯 𝗲𝗮𝘀𝘆 𝘀𝘁𝗲𝗽𝘀:
1️⃣ Book a discovery call
2️⃣ Get a personalized plan built for you
3️⃣ Stay consistent with ongoing coaching & accountability

It's so much more than a macro or meal plan.

𝗪𝗵𝗮𝘁 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗹𝗼𝗼𝗸𝘀 𝗹𝗶𝗸𝗲:
• Biometric testing & progress tracking
• Goal setting that actually makes sense
• Customized plans that fit your life
• Habit & meal tracking
• Weekly check-ins + ongoing support and education.

Less guessing. More structure. 𝑹𝒆𝒂𝒍 𝒓𝒆𝒔𝒖𝒍𝒕𝒔. 🔥
I can work with remote or in person clients!
Book your discovery call using this link: https://calendly.com/coachbethtagliareni/30min

𝗛𝗶𝗿𝗲 𝗮 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗮𝗰𝗵 𝗶𝗻 𝟯 𝗲𝗮𝘀𝘆 𝘀𝘁𝗲𝗽𝘀:
1️⃣ Book a discovery call
2️⃣ Get a personalized plan built for you
3️⃣ Stay consistent with ongoing coaching & accountability

It's so much more than a macro or meal plan.

𝗪𝗵𝗮𝘁 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗹𝗼𝗼𝗸𝘀 𝗹𝗶𝗸𝗲:
• Biometric testing & progress tracking
• Goal setting that actually makes sense
• Customized plans that fit your life
• Habit & meal tracking
• Weekly check-ins + ongoing support and education.

Less guessing. More structure. 𝑹𝒆𝒂𝒍 𝒓𝒆𝒔𝒖𝒍𝒕𝒔. 🔥
I can work with remote or in person clients!
Book your discovery call using this link: https://calendly.com/coachbethtagliareni/30min

𝗗𝗼𝘂𝗯𝗹𝗲 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗢𝘃𝗲𝗿𝗻𝗶𝗴𝗵𝘁 𝗢𝗮𝘁𝘀
If you struggle or are rushed getting a balanced breakfast in the morning, this recipe is for you!

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
-1/2 scoop @ascent_protein Chocolate Powder
-1/2 cup low-sugar vanilla Greek yogurt
-1/3 cup unsweetened almond milk
-1 tbsp dark chocolate chips
-1/3 cup old-fashioned oats
-1 tbsp chia seeds

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Mix all ingredients together.
2. Pour into a mason jar.
3. Store overnight in the refrigerator.
4. Enjoy in the morning!

𝗗𝗼𝘂𝗯𝗹𝗲 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗢𝘃𝗲𝗿𝗻𝗶𝗴𝗵𝘁 𝗢𝗮𝘁𝘀
If you struggle or are rushed getting a balanced breakfast in the morning, this recipe is for you!

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
-1/2 scoop @ascent_protein Chocolate Powder
-1/2 cup low-sugar vanilla Greek yogurt
-1/3 cup unsweetened almond milk
-1 tbsp dark chocolate chips
-1/3 cup old-fashioned oats
-1 tbsp chia seeds

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Mix all ingredients together.
2. Pour into a mason jar.
3. Store overnight in the refrigerator.
4. Enjoy in the morning!

5 Post-Workout Recovery Tips 💪⬇️

⚡️Protein + carbs (20–30g protein)
💧Hydrate + electrolytes
😴Prioritize sleep 😴
🚶‍♂️Active recovery (walk + stretch)
📉Don’t under-eat

Recovery drives results.🚀

5 Post-Workout Recovery Tips 💪⬇️

⚡️Protein + carbs (20–30g protein)
💧Hydrate + electrolytes
😴Prioritize sleep 😴
🚶‍♂️Active recovery (walk + stretch)
📉Don’t under-eat

Recovery drives results.🚀

#pregnancypostpartumcoach #pregnantandpostpartumathleticism #momlife #crossfit #healthykids

#pregnancypostpartumcoach #pregnantandpostpartumathleticism #momlife #crossfit #healthykids

Meal prepping for the week? Add in one of my favorite afternoon snacks! Chocolate Chia Pudding
⭐️⭐️⭐️⭐️⭐️

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
1/4 cup Chia Seeds
1 ¼ cup Light Coconut Milk
2 tbsp Cocoa Powder
Pinch Of Salt
1 tsp Vanilla Extract
1 tbsp Maple Syrup
1 Scoop @ascent_protein Chocolate Powder

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Mix all the ingredients together in a bowl or a jar until combined.
2. Keep mixing until the chia pudding starts to thicken slightly to prevent it from clumping!
3. Then place the chia seeds covered in the fridge overnight, or for at least 3 hours to set.
4. Eat alone or with whatever toppings you like.

Meal prepping for the week? Add in one of my favorite afternoon snacks! Chocolate Chia Pudding
⭐️⭐️⭐️⭐️⭐️

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
1/4 cup Chia Seeds
1 ¼ cup Light Coconut Milk
2 tbsp Cocoa Powder
Pinch Of Salt
1 tsp Vanilla Extract
1 tbsp Maple Syrup
1 Scoop @ascent_protein Chocolate Powder

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1. Mix all the ingredients together in a bowl or a jar until combined.
2. Keep mixing until the chia pudding starts to thicken slightly to prevent it from clumping!
3. Then place the chia seeds covered in the fridge overnight, or for at least 3 hours to set.
4. Eat alone or with whatever toppings you like.

Follow these 𝘴𝘪𝘮𝘱𝘭𝘦 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘵𝘪𝘱𝘴 to boost energy ⬇️

✅ Don’t skip meals
✅ Balance protein, carbs & fats
✅ Aim for 30-45g protein per meal
✅ Don’t fear carbs
✅ Hydrate consistently
✅ Include iron-rich foods
✅ Eat every 3–4 hours
✅ Limit caffeine after noon
✅ Fuel recovery, not just workouts

If you’re training hard, managing stress, or supporting hormones, nutrition matters more than ever.

✨ Feeling tired isn’t normal — it’s often a nutrition signal.

👉 Want help dialing this in? 𝗕𝗼𝗼𝗸 𝗮 𝗳𝗿𝗲𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗮𝗹𝗹. Use the link in my bio!

Follow these 𝘴𝘪𝘮𝘱𝘭𝘦 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘵𝘪𝘱𝘴 to boost energy ⬇️

✅ Don’t skip meals
✅ Balance protein, carbs & fats
✅ Aim for 30-45g protein per meal
✅ Don’t fear carbs
✅ Hydrate consistently
✅ Include iron-rich foods
✅ Eat every 3–4 hours
✅ Limit caffeine after noon
✅ Fuel recovery, not just workouts

If you’re training hard, managing stress, or supporting hormones, nutrition matters more than ever.

✨ Feeling tired isn’t normal — it’s often a nutrition signal.

👉 Want help dialing this in? 𝗕𝗼𝗼𝗸 𝗮 𝗳𝗿𝗲𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗮𝗹𝗹. Use the link in my bio!

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