Felicia Schindler-Nutrition and Fitness Coach

Felicia Schindler-Nutrition and Fitness Coach Coach for midlife women & youth athletes! Helping you get strong, fuel smart, and feel your best.

Certified PT & nutrition coach | Sports nutrition & performance coach in training.

09/02/2026

Bloating. Breast tenderness. Headaches. Mood changes. Changes in your cycle. Constipation. 😵‍💫

Especially during perimenopause, fluctuating hormones can contribute to a LOT of symptoms.

But something we don’t talk about enough is what happens to hormones AFTER your body is finished using them.

Because your body has to process AND get rid of them.

Your liver helps metabolize hormones like estrogen → they move into the gut → and eventually leave your body through your stool. 🚽

And yes… your nutrition can help support this process.

🥦 Eat your cruciferous vegetables.

Broccoli, Brussels sprouts, cauliflower, cabbage and kale contain compounds that support healthy estrogen metabolism.

🌾 Get enough fiber.

Fiber helps support regular bowel movements and helps move estrogen metabolites through your digestive tract so they can be eliminated instead of potentially reabsorbed.

💧 Hydrate.

Water supports digestion, kidney function and helps fiber actually DO its job.

🥩 Eat enough protein.

Protein provides amino acids your liver needs for normal metabolic processes.

🍽️ EAT ENOUGH FOOD.

Chronically under-fueling your body is not helping your hormones.

Low energy availability can disrupt reproductive hormone signaling and contribute to sluggish digestion.

🚽 And PAY ATTENTION TO YOUR P**P.

If you’re chronically constipated, that’s something worth addressing.

Regular bowel movements are part of how your body gets rid of waste, including metabolized hormones.

You do not need a “hormone detox.”

Your liver, gut and kidneys already have that job.

Your job is to give them the resources they need to actually do it.

Fiber. Plants. Protein. Enough calories. Hydration. Movement. Regular digestion.

The basics aren’t very sexy…

…but they matter. 😉

Easy Instant Pot Salsa Chicken 🌮🙌🏼This one is perfect for busy weeks and makes 6 servings!Ingredients:• 2.69 lb boneless...
09/01/2026

Easy Instant Pot Salsa Chicken 🌮🙌🏼

This one is perfect for busy weeks and makes 6 servings!

Ingredients:
• 2.69 lb boneless, skinless chicken breast
• 1 (16 oz) jar Sprouts Black Bean & Corn Salsa
• 1 (15 oz) can black beans, drained & rinsed
• 1 (15 oz) can corn, drained
• ½ cup chicken broth
• Taco seasoning packet

Directions:
Add chicken, broth, taco seasoning and salsa to the Instant Pot. Cook on HIGH pressure for 10 minutes, then natural release for 10 minutes.

Shred the chicken, stir everything together, then add the black beans + corn. Let sit for 3–5 minutes to heat through.

Makes 6 servings

Approx. per serving:
365 calories | 50g protein | 29g carbs | 5g fat | 5–6g fiber

You can serve it over rice and make a taco bowl with avocado on top, or throw it in a tortilla, or even throw some cheese and tortillas chips over the top, or eat it as is! Super easy meal prep that you can adjust to fit YOUR needs. 🙌🏼

09/01/2026

It’s FIBER. 👏🏼

And guess what? Fiber is actually a type of carbohydrate! 👀

And most of the fiber in our diets comes from carbohydrate-rich plant foods — fruits, vegetables, beans, lentils, oats and whole grains.

So when we start drastically cutting carbs, we can also end up cutting out some of the foods giving us the fiber our bodies need.

Especially for women, getting enough fiber can support:

💕 Hormones: Fiber supports regular bowel movements, helping your body eliminate estrogen metabolites through the digestive tract.

❤️ Cholesterol: Soluble fiber can help lower LDL cholesterol by helping your body eliminate bile acids.

🩸 Blood sugar: Fiber slows digestion and carbohydrate absorption, helping support steadier blood sugar.

🍽️ Fullness: Fiber can help you stay satisfied longer — especially helpful when you’re trying to stay in a calorie deficit.

🦠 Gut health: Certain fibers feed beneficial gut bacteria and support a healthy microbiome.

Some easy higher-fiber choices:

🍓 Raspberries — ~8g/cup
🫐 Blackberries — ~7–8g/cup
🌱 Chia seeds — ~10g/2 Tbsp
🫘 Lentils — ~8g/½ cup cooked
🫘 Black beans — ~7–8g/½ cup
🫘 Chickpeas — ~6g/½ cup
🥦 Broccoli — ~5g/cup cooked
🥬 Brussels sprouts — ~6g/cup cooked
🍐 Pear with skin — ~5–6g
🥑 Avocado — ~5g/½ avocado
🍎 Apple with skin — ~4–5g
🍠 Sweet potato with skin — ~4g/medium
🥣 Oatmeal — ~4g/½ cup dry

Most women should aim for around 25–30g of fiber per day.

So instead of being afraid of carbs, focus on choosing more high-fiber carbs and eating the amount that fits YOUR needs. 💕

08/28/2026

Both of these are me. And yes, I liked being small and thin.

But I was so focused on staying small that I ignored what my body was telling me.

Headaches. Fatigue. Dizziness. Poor digestion. Hormone symptoms. Low energy.

I blamed hormones, foods, gluten, dairy…when I needed to ask a much simpler question:

Am I actually feeding my body enough for everything I’m asking it to do?

A calorie deficit is already a stressor. Your body still needs energy to train, recover, support immune function, hormones, digestion AND everyday life. How can we expect it to do all of that well when we chronically underfuel it?

My answer wasn’t another deficit at the time. I needed to spend time at maintenance, fuel adequately and allow my biofeedback to improve.

THEN I was ready for another intentional fat-loss phase—which is exactly where I am now. 💪🏼. 3 weeks in 1/2 inch lost in my waist and down 1lb. Remember I’m smaller frame at 5’2” so weight loss is slower.😬

And this is something I want more women to understand:

A deficit is a phase, not a lifestyle. I

For many people, something like 12–16 weeks in a deficit followed by time back at maintenance can be a much smarter approach than dieting indefinitely. The exact timeline depends on the person, the size of the deficit, their goals and their biofeedback.

There’s a time to lose. A time to maintain. And a time to build.

At 45, I’m not just training for today.
I’m training for the life I want at 65. ❤️

My 6-Week Reset starts August 31st. Comment RESET or message me for details.

08/27/2026

Recovery day doesn’t mean doing nothing 🙌🏼

Today was a 2–3 mile easy walk + about 10–15 minutes of stretching and mobility.

Here’s the recovery routine I did:

• Dead hang — 30 sec–1 min
• Supinated dead hang — 30 sec–1 min
• Roll calves — 10x each
• Roll quads — 10x each
• Roll glutes — 10x each
• Runner’s lunge — 30 sec/side
• Hamstring stretch — 30 sec/side
• 90/90 stretch — 30 sec each position/side
• Scorpion stretch — 30 sec/side
• Cobra → downward dog + calf stretch — 5x
• Kneeling couch stretch — 30 sec–1 min/side
• Tricep stretch — 30 sec/side
• Arm across chest — 30 sec/side
• Roll triceps — 10x each
• Roll forearms — 10x each

Nothing fancy. Just 10–15 minutes after my walk to work on the areas that get tight from lifting and running.

Recovery is part of the training too. 💪🏼 Save this one for your next recovery day!

08/27/2026

There is SO much information out there about fat loss.

You can Google it, TikTok it, AI it 😂…and still wonder what am I actually supposed to DO?

That’s why I created my 6-Week Reset.

For 6 weeks you’ll get:

• 3 full-body strength workouts/week — home or gym
• Cardio + daily movement guidance
• Meal + recipe inspiration
• Learn how to calculate your own calories + macros
• Daily fat-loss + nutrition education
• Weekly action steps + accountability
• Access to our private GroupMe community

GroupMe is where we can ask questions, share meals and recipes, celebrate wins, talk about what’s working (and what isn’t 😂), and support each other — plus you’ll have access to me for help along the way.

I’ve already put the plan together. You just have to follow it. 💪🏼

🔥 Starts Monday, August 31st | $79 or $45/month membership. Cancel anytime.

DM me RESET to join!

08/26/2026

I’ve been working behind the scenes on creating this 6-week Reset and I realized something…

I didn’t want to create another challenge where I hand you workouts and a meal plan and say “good luck!” 😂

I want you to actually know what to do when the 6 weeks are OVER.

So I’ve been building the resources I wish more women had:

How do I figure out how much I should actually be eating?

How do I calculate my macros?

What does a balanced meal actually look like?

How do I take a recipe and adjust the portion to fit MY numbers?

What do I do when I’m low on protein but already high on carbs or fat?

How do I eat out and still make progress?

And probably the biggest one…

How do I know when I actually need to change something instead of panicking because the scale didn’t move for 3 days? 😂

THAT is what I want you to learn during my 6-Week Reset.

Yes, you’ll get your workouts.
Yes, you’ll get cardio and movement goals.
Yes, I’m giving you recipes and meal ideas.

But I want you to come out of these 6 weeks understanding your own nutrition better than you did when you started.

Because eventually I want you to be able to look at a plate and think:

“Yep. I know how to make this work for me.”

That’s a win. 👏🏼

🔥 6-Week Reset starts August 31st
$79 for the 6 weeks
or $45/month membership — Reset included

Message me RESET if you want to join.

Greek Turkey BurgersThese are SO easy to meal prep and such a good way to get a high-protein meal without eating plain c...
08/26/2026

Greek Turkey Burgers

These are SO easy to meal prep and such a good way to get a high-protein meal without eating plain chicken again. 😂

Makes 12 burgers

🍔 3 lbs 93/7 ground turkey
🧀 2 oz reduced-fat feta
🍞 40g gluten-free panko
🧀 30g grated Parmesan
🥚 90g liquid egg whites
🧄 2 tsp garlic powder
🧂 Salt

Mix everything together, divide into 12 patties and cook until the turkey reaches 165°F internally.

Approx macros per burger:
180 calories | 25–26g protein | 4–5g carbs | 7g fat

Meal prep tip 👉 Weigh the entire mixture before making your patties, divide that number by 12, and make each burger the same weight. Now your portions AND macros are actually consistent. 🙌🏼

Serve it in a pita, on a bun, over a Greek salad, or with roasted potatoes + veggies.

Simple food. Good flavor. High protein. THAT is meal prep I can actually repeat. 👏🏼

I’ve spent about 1½ years in a surplus, focusing on building muscle and getting stronger. Now I’m working on shedding a ...
08/24/2026

I’ve spent about 1½ years in a surplus, focusing on building muscle and getting stronger. Now I’m working on shedding a few pounds while keeping the muscle I’ve worked hard to build. 💪🏼

I’m only about 3 weeks into a small deficit, so I’m still working on it too!

The goal isn’t fast weight loss. I’m simply making sure my nutrition matches my activity AND my current goal.

And that’s the point of this post. 👆🏼

You can track your food, eat “healthy,” strength train, run, walk 10K steps…and still NOT be in a calorie deficit.

Your trends will tell you.

Swipe through ➡️ because I’m breaking down how to know if you’re actually in a deficit — and why eating even LESS isn’t always the answer.

And if you need help figuring out where to start, my 6-Week Reset starts August 31st!

We’ll work on:
• Starting calories + macros
• Balanced meals + simple meal ideas
• 3 strength workouts/week
• Cardio + daily movement
• Progress tracking
• Knowing when and HOW to adjust

I’m working on my goals right alongside you. 💚

DM me “RESET” for details.

08/20/2026

You STILL need to eat during a fat-loss phase. 👏

Fat loss is not about eating as little as possible. I have learned that the hard way!

You still need protein to help preserve your muscle, carbs to fuel your workouts and daily life, and fats to support your overall health and keep meals satisfying.

What changes? Your portions. Not skipping meals.

If fat loss is the goal, you need to consistently be in a calorie deficit — and that means looking at what you’re eating across the ENTIRE week.

Monday–Thursday counts.
Friday night counts.
Saturday and Sunday count too. 👀

You can eat “healthy” foods and still eat too many calories for fat loss. And you can absolutely eat burgers, potatoes, rice, pasta and dessert while losing body fat when the portions fit your needs.

This is exactly what I’ll be teaching inside my 6-Week Reset — how to build balanced meals, understand your portions and create a plan you can actually stick to.

No extremes. No cutting out food groups. Just learning how to eat for YOUR goals. 💪💕

🔥 6-Week Reset starts August 31st
DM me RESET for details.

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