Rise Up Wellness & Recovery

Massage openings next week!

Probably one of the most common questions I receive about nutrition is “how can I make it simple?”. What people tend to do is overcomplicate their approach, overload themselves with too many changes and quit before giving themselves a chance to see progress. Here are some tips to make it simple:

1. Prioritize Protein and Vegetables
•Build meals around lean protein (chicken, fish, eggs, tofu) and non-starchy vegetables.
•Protein helps preserve muscle during weight loss and keeps you full longer.
•Vegetables are low in calories but high in volume, helping with satiety.

2. Start with Small, Sustainable Changes
•Focus on one habit at a time (e.g., cutting out sugary drinks, adding more veggies to meals).
•Gradual changes lead to long-term success and feel less overwhelming.

3. Track Portions Without Overcomplicating
• Use simple visuals:
• Protein: the size of your palm.
• Veggies: two handfuls.
• Carbs: one cupped hand.
• Fats: the size of your thumb.

4. Focus on Fiber
• Fiber (from fruits, veggies, legumes, and whole grains) promotes fullness and helps regulate digestion.
• Aim for 25–30g of fiber per day.

5. Stay consistent, not perfect.

If you would like more tips send me a DM! I’d be happy to chat 🤘☺️

Massage openings this next week! Message me to schedule ☺️

Available appointments next week! Message me to schedule 🙏🏻

I’ve been working with my client Melissa for over a year now and the progress I’ve seen in her has been incredible! Changing your habits takes a lot of work and time. It’s not something you can expect to happen overnight. But with the right mindset and commitment, it can be done. 🙏🏻

If you’re interested in having someone help you reach your nutrition/health goals I’d love to see how I can help. My intention with every client is to teach them how to change their mindset and habits. To open their eyes to the destructive behaviors they’ve been living behind for years.

Message me or comment below if you’d like to chat about how I can help ❤️.

Available appointments all next week! Message me to schedule ☺️🙏🏻

Massage availability next week! Come in before the holidays ✨

Availability this week!

Available appointments next week!

This week’s availability! Let’s get you in for a massage this week 🙏🏻