Nourish Health and Wellness

I need to give this beauty a shout out! This is 5 weeks difference and a whole lot of mental strength, commitment, and overcoming the fear of carbs! . Ladies, I dont want you to compare yourself to her. The reason for this post is to give you the knowledge and insight that food is fuel, food nourishes our body, our cells our organs! We need carbs to function, to think, for brain energy and so much more! ... Jannike was eating 175 grams of carbs in May. She hit a plateau during COVID, got scared, couldnt get past her wall and dropped her food and carb. This in return slowed her metabolism down; when really her body was screaming. Girl feed me more! She is now over 340 grams of carbs with weekly refeeds. She is leaner then ever, has more energy then better. Fuller and tight AF! She literally said to me this check in I cant eat no more carbs! She is learning the power of food and how much it affects her body and mood! Swipe to see more, and to read her experience! . 1-1 custom nutrition coaching available - DM me! . Nutrition coach @nourish.withnicole LOVE your life, MOVE your body, NOURISH your soul . #nutrition #transformation #coach #macros #healthyliving #hypothyroidism #fitnessmotivation #onlinecoach #fitness #goals #nevergiveup #nutrionist #foodisfuel #holistichealth #fitspo #bikinicompetitor #holisticnutrition

Breakfast at the beach . Sprouted toast with almond butter sea salt and cinnamon. Veggies, chicken and 1 whole egg pan scrambled! . Just because its the weekend, and your away from home. Your goals dont change. Adapt to your surroundings, embrace change and enjoy the day!.... Enjoy your Saturday! We are off to go horseback riding. . #weekendvibes #fitnessmotivation #healthylifestyle #breakfast #healthy #goals #motivation #goalsetter #weightlossjourney #takecareofyourself #fitnessjourney #fitfam #balance #enjoylife #thankful #summervibes See more

We have some exciting news! . Nourish Health and Wellness is growing. We have officially hired another coach/trainer! ... Brandon is a certified personal trainer. He will be working along side me. Taking on new clients for online coaching as well as in person training sessions. Brandon has a few promotions going on, send us a message to set up a consult with him today! Congratulations Brandon!

. 5 months progress - 22lbs down BUT 29 inches lost, AND inflammation significantly reduced! I knew there would be hurdles, but I wasnt going to give up! ... Back in December, I didnt know who I was. I felt gross, awful, lethargic! I have been working with Brigitte for a year now. We had some hurdles to overcome but when she pushed those hurdles aside, there was no stopping her from reaching her goals! Once we got her mindset right all things fell into place. We focused a lot on nutrition with a whole food diet, giving her body the nutrients it needed to preform while nourishing the body! She ate 5-6 meals a day, with daily consistency. We adjusted her routine, set time aside for herself, organized her priorities and things shifted. Her health and fitness became her priority! Brigitte now feels more clear, more engaged, and way less stress. She has found balance between her everyday life with her daughter, her business and staying active! Being a mom can be hard, making it easy to slip back into old bad habits but Brigitte has gained so much mental strength and confidence she knows she wont be falling back into old habits! We are already working towards new goals! So proud of you! @lashesbybrigitte Swipe to see more photos and read her experience! . 1-1 custom nutrition coaching currently FULL- DM me or click the link in my bio to join my wait list! . Nutrition coach @nourish.withnicole .. LOVE your life, MOVE your body, NOURISH your soul . #nutrition #transformation #coach #macros #healthyliving #hypothyroidism #fitnessmotivation #onlinecoach #fitness #goals #nevergiveup #nutrionist #holistichealth #fitspo #holisticnutrition #takecareofyourself #fitnessjourney #weightlossjourney #coach #onlinecoach #motivation #clienttransformation #iifym #nutritiontips #dietplan @ Downtown Moose Jaw See more

. ! : Antioxidants protect our bodies from free radicals. Free radicals are harmful molecules in our bodies that contribute to diseases and illness. Free radicals are out to harm the good cells in our bodies. The main antioxidant in blueberries is called anthocyanins. This antioxidant contains the numerous advantages of blueberries and also gives them their distinct blue colour.... Blueberries may lower blood pressure. They have been shown to reduce risk factors for heart disease by lowering the bad LDL cholesterol.. The antioxidants in blueberries seem to benefit your brain by aiding brain function and improving brain function and memory. . Blueberries are low in calories but packed with a ton of nutrients! 150 gram serving of blueberries contains: 4 grams of fibre. 24% RID of vitamin C 36% RID of vitamin K. AND So much more nutrients like iron and calcium! 86 calories, and only 20 grams of carbs. . Eat Blueberries! They are sweet, colorful and easily enjoyed either fresh or frozen! . #blueberries #antioxidants #holisticnutrition #goals #fitnessmotivation #healthylifestyle #freeradicals #coach #nutritionmatters #holistichealing #holisticliving #nourish #nourishyourbody #healthy #nutrition #foodie #fruit #healthyliving #onlinecoach #nutritionist #fitspo #healthyeating #nutritiontips #nourish See more

. . . THE best summer drink! Currently my favourite! . ... Ingredients: 10 grams matcha powder 1 cup almond milk or coconut milk Sweetener of choice - stevia, maple syrup, Manuka honey, vanilla syrup. 1 cup of ice. . In a jar, mix matcha powder with 1/4 cup of boiling water. Stir till there are no clumps. Stir in milk of choice (you can froth it prior if you want!) Add sweetener of choice - I use natural stevia. Once all combined, add ice. Enjoy! Matcha green tea is high in antioxidants, which help our bodies fight against free radicals that can damage our cells and cause diseases. . Matcha green tea contains vitamin C, selenium, chromium, zinc and magnesium! . Matcha can be the perfect afternoon drink to boost your metabolism, increase your mood and improve your concentration. . I am loving matcha green tea more than coffee lately!. #matchalatte #greentea #nutritioncoach #healthylifestyle #latte #recipe #greentealatte #holistichealth #caffeine #holisticnutrition #nutritionist #summervibes #fitness #fitspo #matchagreentea #healthyfood #summerdrink #caffieneaddict #easyrecipes #yum #delicious See more

Daily Nourishment with Nicole Trautman The best way to view meditation is a form of exercise for the brain. When you meditate you enable it to improve significantly on its everyday performances. Much like working out and being active optimizes and improves the way our bodies work!

Daily Nourishment with Nicole Trautman Are you confused on which carbohydrates you should be consuming to reach your goals? . complex vs. simple... We need complex carbs, as they are our main source of energy. DO not fear them! Complex carbs naturally stimulate our metabolism, are high in fibre and nutrients, and keep us fuller longer!

Daily Nourishment with Nicole Trautman Did you know there are different ways for an energy boost?? Next time you hit that mid day crash, and need an extra brain boost grab one of these nutritious foods as your snack!

6 Week Summer Shred Challenge is BACK! . Ready to get leaner this summer?! I know we are all busy, trying to get back to our regular grove of things, new scheduled new routine...... BUT we cant forget about our health and fitness! Lets get ready for summer and get those summer bodies started NOW! Sign up today! 2 options available - visit my website link in the comments!

My Saturdays always include multi-tasking. Studying, working, learning, cooking, cleaning, relaxing! . The dEATS- BBQd dill and turmeric tilapia. Buttery sautéed spinach and zucchini with fresh ginger root and onions. Organic hard boiled egg and kimchi on the side. What did your Saturday consist of!? ... #nutritionfacts #fitnessmotivation #coach #nutritioncoach #nutritionist #healthylifestyle #macros #healthyfood #nutritionmatters #positivemind #foodie #healthyrecipes #nutritiontips #eatclean #fitfam #fitness #holistichealth #goodmorning #iifym #postworkoutfood #holisticnutrition #onlinecoach See more

An amazing way to start your day. Drink this first thing in the morning. Smoothie filled with a ton of antioxidants, vitamins and minerals to nourish your body!

I had an awesome time with Nicole from Notorious Food & Fitness tonight. Nicole answered all your questions on nutrition and diet! Be watching your emails for t...his video that is filled with practical information you can use in your every day life. Thanks Nicole (Want to be a part of our email list? Send me a PM with your address)

Happy Sunday! . I love oats! I think you guys already knew this. Lol . Simple oat bowl with frozen berries, coconut palm sugar, chia seeds, organic chocolate, and protein powder. These are perfect for chilly winter mornings .... The deets - I did 30 grams gluten free oats, 10 grams chia seed, and about 1 cup water. Cooked in the microwave for 90 seconds, stir then added more water, place back in the microwave for 60 seconds. Stirred again then added almond milk to cool it down (this is key before adding protein powder) I added 25 grams protein powder stirred together then microwave again for 35 seconds - this is when it will get creamy and thick! Keep an eye on it and dont over cook it. . Enjoy by adding your favourite toppings! You can get so creative with oats, creating new recipes, flavour combinations daily! . #sundayvibes #foodie #goodeats #fitnessmotivation #healthylifestyle #iifym #oatsforbreakfast #carbs #oatsmeal #overnightoats #food #delicious #recipe #chefnicole #coach #nutritioncoach #workout #healthy #eatgood #goodmorning #nutritionist #healthyeating See more

I love oats - . Whats better then melted almond butter in a bowl of oats?! . Oats are a great carb source, loaded with vitamins, minerals and antioxidants! .... Todays oat bowl details - quick oats and water in the microwave for 60 seconds, then I added 15 grams of protein powder - (I been using vanilla vegan from @pescience ) mix together with a little more water. Microwave again for about 60 seconds or till you see the oats rise up. Then I added 2 tbsp of organic coconut milk, cinnamon, fresh blueberries, and almond butter. I took some extra blueberries, warmed them up and mashed them for some blueberry sauce! . Happy Saturday . #foodie #oatsrecipe #oatmealbowl #healthylifestyle #iifym #healthyfood #healthyrecipes #nutritioncoach #food #fitness See more

Benefits of Turmeric and Curcumin! . . Most think curry when they hear turmeric - or the Chinese spice! There are many medical properties in turmeric - called curcumonoids, also known as curcumin. . ... Here are a few benefits of this bright yellow spice! 1Anti inflammatory properties! Curcumin is the main active ingredient in turmeric - THIS has a strong anti-inflammatory effect with strong antioxidants. If you want to get the full effects of this spice you need to take a supplement that contains a significant amount of curcumin. AND curcumin is poorly absorbed into the bloodstream, so if you consume black pepper with it, the absorption is much greater. . As crazy as this sounds, curcumin is so strong and powerful that is matches the effects of some anti-inflammatory drugs, MINUS the side effects! #win 2Improves brain function and neurotrophic factors! Curcumin boosts levels of the brain hormone BDNF - this increases the growth of brain neurons. NO joke it may also improve memory, and make you smarter! 3Natural Medicine! Curcumin has a ton of factors and benefits of lowering your risk of heart disease. Curcumin may help reverse many steps in the heart disease process - improving the lining of your blood vessels. Curcumin also can contribute to the death of cancerous cells, and reduce the growth of new blood vessels in tumors - which spread cancer. . 4Can help with depression Curcumin is as effective as some antidepressants!! It also boosts the brain's serotonin and dopamine. . These are just a few of the benefits of this magical yellow spice! First when buying curcumin make sure that the products contains BioPerine or peperine. - this enhances the absorption significantly Typical doses(depends on the person and the uses) should be 60-100mgs per day. Higher doses should not be taken for long periods of time and may not be beneficial for everyone! Making small changes to your nutrition such as adding a simple spice daily can have a ton of health benefits! #healthylifestyle #curcumin #antiinflammatory #health #coach #nutrition #fitness #gymmotivation #healthfirst See more

Chocolate chip protein cookies! soft texture, healthy, packed with protein, no added sugar, guilt free! Place your order today! ... 6 large cookies for $20 See more

I know everyones excited about the New Year, SO...starting January 7th Im going to be launching my.. 12 Weeks To A New You Body. Mind. Soul Transformation Program! Apply for this program if...... You struggle with losing body fat and you lacking knowledge in nutrition, you unsure what to eat to reach your goals. . You been in the gym for years, have been putting time and effort in but your NOT seeing the results you want. . You've tried eating low carb, keto and a bunch of other diets, but you're still stuck at a plateau, unmotivated and unsure what to do. . You want to put on lean muscle, without putting on body fat. You want to eat more to gain weight but every time you eat more you put on body fat. You struggle with putting on weight, and gaining muscle, even though you tried a number or eating plans, and increasing calories. . You wanting to start your fitness journey but you dont know where to start! . Please dont not apply for this program if you're looking for quick, easy results. OR If you are not going to give 100% effort! . What does this program include? 1 A 1 on 1 Consultation call to make sure you're a good fit for my program. 2 Weekly nutrition plan updates based on your progress and results so you never get bored of the same food. 3 Check ins that happen once a week with weight, pictures, and detailed questionnaire so you keep yourself accountable. 4 Access to my fitness app which will provide you with video instructions for all exercises included in your plan. 5 Cardio plan for optimal fat loss 6 A fully customized workout program tailored to your goals which changes every 4 weeks, designed by me. 7 At home or gym workouts! . To start your FULL transformation today, apply by clicking the link in my bio! #healthylifestyle #transformation #motivation #healthy #newyearsgoal #goals #fitness See more

Do you want to lose weight and feel more confident?! READ THIS! . . If your New Years resolution is to lose weight and make healthier food choices? I can help you! . . I am putting together a 30 days weight loss challenge! .... . Do you have fitness goals, but not sure how to eat accordingly? Do you workout, but sometimes feel like your form is incorrect? . . If so, this challenge is for you! I will provide you with tons of information and make sure you have all the puzzle pieces that will help you reach you goal! . . In the 30 day challenge you will receive: .. . Nutritional guidance. Meal plan. Workout guide for gym or at home . 1 check in on day 14 . Weekly challenges. . Support and accountability Access to online support group. Communication via email . .. Serious applicants only please! . . Sorry, Not open to my current clients. . $99 for 30 days! . DM to save your spot! I am only accepting 20 people . . #healthylifestyle #fitfam #newyearnewyou #motivation #healthyfood #positivevibes #weightlosschallenge #smile

G I V E A W A Y . I am excited to announce that Notorious meals will be available to purchase at @snapfitnessmj December 2nd! . To say THANK YOU and to spread the word of the launch date. I have put together a giveaway! .... LIKE this photo SHARE this photo TAG 2 friends. For a chance to win: . $100 worth of meals . Supplement package . 6 week training program. Prize pack valued at $500 . Winner will be announced the week following the launch date - December 2nd! ** Must live in Moose Jaw to qualify** . Thank you everyone for the support and good luck!! #giveaway #mealprep #healthylifestyle #announcement #moosejaw #prep #thankyou #mealprepcompany

ANNOUNCEMENT! . Guess what Moose Jaw?! . . @snapfitnessmj will be soon carrying Notorious meals and protein baked snacks! ... . We will announce the exact date within the next few days, AND we will be posting a giveaway thats is valued at over $300 dollars!! . #announcement #giveaway #healthyfood #moosejaw #snapfitness #mealprepping #mealprepcompany #food #healthylifestyle #mealprep #healthy See more

Fresh, nutritious meals coming soon to a location near you! #comingsoon #mealprep #iifym #moosejaw #mealprepservice #healthyfood #onthego #bignews

Introducing ANOTHER new meal option to our menu - Skinny Beef and Broccoli Stir-fry. . Made with beef sirloin strips. Served with jasmine rice or cauliflower rice for lower carb option. Fresh broccoli, mushrooms, spices and sauces! . Order made fresh daily. ... . Proud to be bring a healthy and easier option to Moose Jaw and area! . Pick up or delivery options available. . #mealprep #food #healthyfood #diet #mealprepservice #moosejaw #iifym #healthylifestyle #nutrition #fitness #delicious #healthylifestyle #healthy See more

Introducing our new meal option to our menu - Fajita Bowls . Made with lean ground turkey or beef. Jasmine rice or cauliflower rice for lower carb option. Fresh bell peppers, cilantro, fresh lime and spices. . Order made fresh daily. ... . Proud to be bring a healthy and easier option to Moose Jaw and area! . Pick up or delivery options available. . #mealprep #food #healthyfood #diet #mealprepservice #moosejaw #iifym #healthylifestyle #nutrition #fitness #delicious #mealprep #mealprepping See more

#mealprepsunday . Our meals are always made fresh to order, with wholesome, healthy ingredients! Place your order today! . . #mealprep #delicious #nutrition #mealprepservice #healthylifestyle #healthyrecipes #chef #food #iifym

Calling all PB lovers! Everyones favourite - Chocolate peanut butter protein donuts! Place your orders by tomorrow for pick up or delivery for Monday! ... What are some donut flavour that YOU want to see added to our menu?! Comment below with your ideas! #mealprep #proteindonuts #delicious #mealprepservice #healthyfood #guiltfree #moosejaw #iifym #foodie #peanutbutter #proteinsnacks #healthy See more

Coming to the menu! Chicken Cobb Salad Fajita Bowl with cauliflower rice Chicken Lettuce Wraps ... Skinny Beef and Broccoli Stir-fry See more

Everybody favourite! Roasted Turkey Meatballs, served with rotini pasta, and seasonal vegetables! . #mealprepservice #moosejaw #healthylifestyle #mealprep #nutrition #healthyfood #delicious #fitfood

350 likes!! THANK YOU! for all the support!