ReNu Wellness

THIS is how I keep my goals in the front of my mind, to help keep me focused. You know that old saying, Out of sight, out of mind? Well, this is how I keep my goals FRONT AND CENTER. ... Every day, I write down my goal, my mission, my purpose, then 3 actions: What I am excited about and looking forward to doing? What can I do to move the dial towards my purpose goals? Who can I reach out to or serve or thank? At least once a day, I make time to look at this with INTENTION, to keep me fired up and on track with my goals. Do you create any personal reminders about your goals? Maybe a phone background? A vision board? An app you use? Something else? If you do, let’s see a pic or let me know what YOU do below

Enrolment for my Nutrition Reset program is now open! I decided this year to bring it online in a group setting to be able to help more people improve their nutrition at a fraction of the cost that it normally cost to work with me on an individual basis The Nutrition Reset program is a coaching program designed to help you implement healthy nutrition habits. By the end of the program, you can expect to see an improvement in body composition, an increase in energy a...nd performance, and overall health. This program includes: lifetime access to the content hub with each module focusing on one habit to implement with of audio lessons, action tasks, handouts, guides, and cheat sheets weekly 60-minutes group coaching calls (6 in total), each with specific habits to be implemented and opportunity to discuss your progress and troubleshoot any challenges you might face and ask any questions relevant to the habits discussed regular emails with reminders, motivation bits, and tips so that you stay focused and motivated This program is for anyone who wants to: improve their nutrition know how much, when, and what to eat learn about what makes a complete and balanced diet demystify all the controversial diet and nutrition advice simply: feel, perform, and look better! Details and registration at https://renuwellness.click/order-rp ( in bio). DM for any questions! #reset #nutritionreset #cleaneating #healthyeating #eatclean #food #diet #dieting #nutrition #lifestyle #health #wellness #hormones #metabolism #weightloss #fatloss #nutritioncoaching #lifestylecoaching #nutritionist #holisticnutrition #sportsnutrition #ReNuWellness #TeamWinning #GagneFormula #itransformlivesforaliving See more

Q: Which should I do first, cardio or weights? A: As with almost everything fitness related, the answer depends on your goals! However, for the MOST part, people will get added benefits if they put strength training first.... Here are two reasons why: You’ll be stronger and less fatigued when you do weight training first, which can improve your workout performance. This could also help you avoid injury related to being pre-fatigued before you start your workout! Doing cardio last has an added benefit. A study done by the American Council on Exercise found that when people did cardio after strength, their heart rates were higher than they were when they did cardio first. That means they didn’t have to work out extra hard to get their heart rates up into their cardio training zone. PLUS: Because the body uses up stored carbs as fuel for the strength workout, there’s a slight boost in the amount of fat burned during the cardio session. Which do YOU do first!? Are you going to change it up now that you are in-the-know? Let me know below

"My goal this year is to lose fat and gain muscle mass! I heard that one often in my free online community when I asked about New Year's goals! I am sorry to break it down to you, but these 2 goals are contradictory and you will need to choose one to focus on first then move on to the next to see meaningful progress.... The only exception is that if you are new to exercising and just starting to eat better. You will be able to lose fat and gain muscles by improving your nutrition and exercising regularly. For advanced trainees, you need to choose one goal because to lose fat you need to be in a calories deficit and to gain muscles you have to eat in a surplus (on top of training hard and heavy which is the stimulus for growing muscles ). What I do with my clients is that we alternate phases of fat loss and muscle gain and we maintain in between. This is where you will see the fastest results from your nutrition efforts! So, what are you going to focus on first? #cleaneating #healthyeating #eatclean #food #diet #dieting #nutrition #lifestyle #health #wellness #hormones #metabolism #weightloss #fatloss #nutritioncoaching #lifestylecoaching #nutritionist #holisticnutrition #sportsnutrition #ReNuWellness #TeamWinning #GagneFormula #itransformlivesforaliving See more

Only the truth

It’s almost time for the New Year’s Ball to drop and we are wishing you all the best for a brand NEW YEAR filled with health, happiness, & success!!! Are you saying GOODBYE to 2020, or HELLO to 2021? (or BOTH!)

What are you doing DIFFERENTLY this holiday season?

Hoping all your goals for 2021 become reality!

Who needs to hear this? This is the same message I shared with all of my clients this week during their weekly reviews, addressing their fears of ruining their progress. This Holidays season, have the treats that you enjoy the most during this time of the year *guilt-free* but *in moderation*, and simply make good food choices whenever you have the chance It will all be alright ... #cleaneating #healthyeating #eatclean #food #diet #dieting #nutrition #lifestyle #health #wellness #hormones #metabolism #weightloss #fatloss #nutritioncoaching #lifestylecoaching #nutritionist #holisticnutrition #sportsnutrition #ReNuWellness #TeamWinning #GagneFormula #itransformlivesforaliving See more

We’ve got a beautiful brand-new year coming up Are you excited about it? I am! It’s like a clean slate, with a bunch of brand-new possibilities and endless opportunities! What are YOU hoping for in 2021? Even more importantly, what are you WORKING toward in 2021?... Here are some of my goals for the year: Empower more people to eat better so that they feel, look, and perform better (I do have metrics to track my impact!) Enjoying 1 long weekend getaway per quarter and 2 full weeks of vacations per year Continue to optimize my own physical and mental health/wellbeing (hard to quantify but avoiding overarching to escape injuries and exhaustion) Foster deeper connections with my family/friends/community/clients I’d love to hear your goals or priorities for 2021. Let me know in the comments! #cleaneating #healthyeating #eatclean #food #diet #dieting #nutrition #lifestyle #health #wellness #hormones #metabolism #weightloss #fatloss #nutritioncoaching #lifestylecoaching #nutritionist #holisticnutrition #sportsnutrition #ReNuWellness #TeamWinning #GagneFormula #itransformlivesforaliving See more

Making R&R plans for the holiday season!!! We’re heading into the last lap of 2020 and while this year’s holiday might be different than last year, I already know things are bound to get a little hectic. Which is why I’m doing my absolute best to BUILD in some time to SLOW DOWN and ENJOY the season!... Here are some of the things I am planning to do: Have my own 12 days of Christmas challenge by rewatching all the 9 Star Wars movies + Rogue + Solo + Holiday Special (the new LEGO version ) Journal to reflect on this past year, what worked and what didn’t personally & professionally, to plan the coming year Read my favorite magazine Go for long walks by the beach Drink great coffee And while I’m enjoying those things, that is ALL I plan to do! No phone, no distractions! What are YOU going to do for some R&R time this month? Let me know in the comments! See more

Will you join me in the 12 DAYS OF FITMAS CHALLENGE? Time to have some FUN and stay on track with your goals during one of the busiest times of the year and just for joining us you can win some EPIC prizes in the process! Woohoo! This challenge consists of 12 days of quick workouts that pack a punch and will get your heart rate up in less than 20 minutes! It starts on the 23rd of December and ends on January 3rd.... The best part is you don’t need any special equipment so you can do these even from anywhere. It’s the gift that keeps on giving because you'll feel SO GOOD about completing this challenge as we enter the New Year! You’ll have more energy, sleep better, move better, AND you won’t have to make up for any lost ground in your fitness routine. Here’s how it works: every day, starting with Day 1, complete 1 workout. After you warm-up, you’ll ladder the 2 exercises for that day, going back and forth between them, adding reps each round. What it looks like: Do 1 repetition of the 1st exercise, then 1 repetition of the 2nd exercise, then 2 reps of the 1st exercise and 2 reps of 2nd, and repeat until you get through 12 reps of each. Exercises noted R+L must be completed on each side to count as 1 repetition. Keep moving as much as possible, but listen to your body and take breaks between rounds as needed. When you’re done, cool down to gradually return your heart rate back to normal. Sounds good!? AWESOME! To be eligible to win a prize you must be part of the Eat to Feel, Perform, and Look Better online community >> https://www.facebook.com/groups/eattoperformbetter. WILL YOU BE JOINING US?! Let us know in the comments!

What’s your goal for 2021? Let’s see a GIF!

Who is ready to slay this short week? Almost time for the Holidays so let's do this

Why are you not seeing results with your diet plan? First you need a plan. Next, you need to be compliant, following it as is!... Finally, you have to be consistent for some time, that is day after days after weeks, to see if the current plan is yielding the desired results or not! A great nutritional plan won't bring results if you are not compliant and consistent! I judge my client's compliance and consistency to their diet plans and assess their progress towards their desired body composition and/or performance goals EVERY WEEK! That is next level support and accountability. But also, there is no guess work here! Data is analyzed and changes are made accordingly!! I am a former rocket scientist after all That is the only way you are going to achieve your performance goals and desired body composition! #cleaneating #healthyeating #eatclean #food #diet #dieting #nutrition #lifestyle #health #wellness #hormones #metabolism #weightloss #fatloss #nutritioncoaching #lifestylecoaching #nutritionist #holisticnutrition #sportsnutrition #ReNuWellness #TeamWinning #GagneFormula #itransformlivesforaliving See more

We are coming to the end of the year and I have two questions for you How do you want to feel come spring? How do you want to look when the summer arrives? How do you want to perform when athletic competitions resume? And-- ... Do you know how you’re going to get there, do you have a proven plan? Over the past year, I have helped dozens of people improve their physical performance for competition, others to lean out and increase strength, and everybody learned how to eat a nutritious and balanced diet, which translated to better health and wellbeing. Imagine in just a few months, feeling energized, performing optimally, at work and at the gym!, and looking leaner! Why not you? I mean it. Why not you? I created the Gagné Formula specifically to help you reach your goals and ensure that you didn’t get stuck which means I’ve included all of the components you need to be successful while bypassing all of the frustration, overwhelm, lack of understanding, trial and error and wasted time trying to figure it out on your own. More than anything, I created the Gagné Formula to EMPOWER you to eat better so you can finally live at your fullest, having stable energy levels, training hard in the gym, feeling strong and looking athletic! Just because you don’t know HOW to eat sufficiently (amount of calories) and adequately (ratios of protein/carbs/fats) to support your energy demand (daily movements + exercise) and allow your body to burn fat or grow muscles DOES NOT mean you can’t Is there a learning curve? Yes. Will you be pushed out of your comfort zone? Yes. Are you going to reach your goals? Yes! Absolutely you will. Find out how I can help you by sending me a message. #cleaneating #healthyeating #eatclean #food #diet #dieting #nutrition #lifestyle #health #wellness #hormones #metabolism #weightloss #fatloss #nutritioncoaching #lifestylecoaching #nutritionist #sportsnutrition #TeamWinning #GagneFormula See more