I’m Looking to Get More in Tune with My Training and Nutrition. Where Should I Start?
So you’re ready to lead a healthier, more balanced lifestyle. You’re thinking about moving your body more, eating better, and finally taking charge of your health—but you’re just not sure where to begin.
If that’s you, I want you to know: you are not alone, and you are in the right place!
This post is your starting point. Whether you're a mom, student, working woman, or all three (because let's be real—some of us wear many hats and need a few extra hours in the day), this is your gentle but real-world guide to making progress toward your healthiest self. It’s time for you!
Start Small: Progress, Not Perfection
The goal isn’t to change everything overnight. It's about building habits that stick and building a sustainable lifestyle that makes you feel great inside and out! It’s not perfection we’re after—it’s progress.
You don’t need to overhaul your entire lifestyle on Day 1. Instead, think about changing one thing at a time. That might be:
Drinking more water
Taking a daily walk
Swapping soda for sparkling water(I really enjoy Zevia or a Poppi soda alternative)
Cooking at home 3 nights a week instead of eating out every night
Reading an educational book, a devotional, or an educational blog,like this one, instead of scrolling on socials all night
These small wins compound. And they matter.
The Time Struggle Is Real—But It’s Beatable
One of the biggest excuses I hear is: “I don’t have time.”
But if you can scroll TikTok or binge a show, you have time. Even 20 minutes can make a difference:
Do a home workout in your living room
Take a walk while listening to a podcast
Try a resistance band circuit as your show plays
No gym? No problem. You don’t need fancy equipment. You just need a plan. Check out my coaching/program options for a great plan that suits you and your life!
Make Your Environment Empower You
Creating a gym habit becomes easier when you set yourself up for success:
💧 Get a large water bottle or jug (I like a 1-gallon jug I only need to fill once or twice a day)
👕 Invest in cute gym clothes that make you feel confident
🎧 Grab a good pair of headphones to block out the noise of distractions, and to play hype music of course
👯♀️ Bring a friend if that helps you feel more comfortable
Also—the gym? It’s not as scary as you think. Today’s gyms are encouraging and full of people just like you. People trying, learning, failing, and growing. And many are more supportive than you'd expect.
Nourish Yourself Without Overthinking It
You don’t need to track every macro to get healthier. Start simple:
Base your meals around whole foods: lean meats, vegetables, fruits, grains, and healthy fats
Avoid ultra-processed “quick fixes” as much as you can
Cook at home more often—it gives you control
Drink plenty of water and avoid sugary drinks
Bonus Tip: Meal Prep Saves Sanity
Meal prepping at the start of the week helps so much:
You save time and energy during busy days
You’re less likely to reach for unhealthy takeout and excess calories
You can better hit goals like protein intake or balanced meals
You don’t have to focus on cleanup and dishes every night
Even prepping just lunches or dinners can change the “I don’t have time” game.
Supplement Wisely, Not Excessively
You don’t need a cabinet full of pills and powders to support your wellness—just a few well-chosen supplements can help you feel your best and perform better.
Daily Multivitamin
A multivitamin helps fill nutritional gaps in your diet, especially important for women juggling work, kids, and stress. I personally love a multi with added omega-3s or fish oil for heart, hormone, brain, and skin support.
💡 No matter what age or stage you’re in—starting a daily multivitamin is a simple but powerful step for lifelong health.
Caffeine / Coffee / Pre-Workout
Feeling sluggish before your workout? Caffeine is a legit performance booster. It is also a popularly studied supplement.
A cup of coffee or a scoop of pre-workout can increase focus, reduce fatigue, and help you push harder during training.
Many pre-workouts also include B vitamins, which support natural energy production and metabolism.
Some include beta-alanine (a tingling amino acid) that can help buffer fatigue in high-intensity workouts.
My tip: Try it 15–30 minutes before your workout—but don’t overdo it. A half-scoop may be plenty when you're starting out!
⚠️ Always check your tolerance—especially if you’re caffeine-sensitive—and don’t take it too late in the day. I have definetly learned my lesson staying up past midnight!
- Caffiene is also a supplement you must be mindful of when it comes to intake. Caffiene can cause heart palpatations and further issues when overused. If you are pregnant or have known heart issues, consult with your doctor before any usage.
Creatine Monohydrate
If there’s one supplement every woman should at least consider, it’s creatine.
What it does: Creatine helps your muscles produce more energy during resistance training and high-intensity workouts.
Why it matters: It supports muscle strength, performance, and recovery—and it’s one of the most researched and safest supplements on the planet.
Bonus: It may even support brain function and cognitive performance over time.
💡 5g per day is the standard dose. It’s tasteless and mixes into water, smoothies, or even your pre-workout. This supplement draws water into the muscle. So, make sure you stay hydrated while taking to prevent bloating, dehydration, stomach issues, etc.
Protein Powder
Sometimes hitting your protein goal can be hard. You may find that eating your protein through all whole, natural sources can be difficult to achieve every day. Protein supplements can help boost your protein intake while keeping calories low.
I enjoy mixing my protein powder with almond milk or low-fat milk. Sometimes I blend it with ice as well to make a shake!
Finding a protein that suits you can be tricky. However, they have vegan, whey, casein, isolate protein, etc. Protein shakes, ready-to-drink, are on the shelves too! You may even find one of these that you enjoy. Just be careful with added gums, emulsifiers, etc., they add to the shakes.
Want to Try What I Use?
Some of my favorite energy drinks and supplements are linked below!
Alani Nu(Cherry and Pink Slush are my favs) - https://www.samsclub.com/p/alani-nu-energy-drink-new-variety-pack-12-fl-oz-18-pk/P990343935?xid=pdp_carousel_rich-relevance.substitutions_1
Bucked Up(Rocket Pop and Miami are great) - https://www.buckedup.com/shop/bucked-up-pre-workout/woke-af-high-stimulant-pre-workout
Creatine - https://www.amazon.com/dp/B00GL2HMES?ref=nb_sb_ss_w_as-reorder_k0_1_8&=&crid=1LB80F3DWUEUL&sprefix=creatine&th=1
PEScience - https://pescience.com/products/select-protein?variant=40669797613643
You Deserve to Feel Strong, Capable, and Confident
Starting this journey can feel scary, especially when you're juggling work, motherhood, classes, or life in general. But remember:
You don’t have to be perfect—you just have to begin. Take that first step!
If you’ve been waiting for the right moment to take control of your health, this is it.
Start by:
Taking a walk today
Prepping a few meals for the week
Drinking more water
Moving for 20 minutes—even if it’s at home without weights
Let’s build strong habits, not short-term fads. Let’s create a lifestyle that supports you, not drains you.
Final Words of Encouragement
Whether you're on Day 1 or Day 100, you’re doing amazing!
You are not too busy.
You are not too late.
You are not too far gone or too old to begin.
You are powerful and have a purpose! Let’s find it together. Click the link below to send me a coaching application today so we can work together on this exciting journey!