Renewal Nutrition & Fitness Coaching

07/29/2026

Struggling with overeating?

Part of the problem comes from ignoring hunger signals or trying to diet all day long, then eating when you’re ravenous and therefore don’t have as much self control.

Eat when your hunger is at a 4 out of 10 on a scale of 1 to 10.

Then during a meal, pay attention! Most of use eat too fast and don’t stop to consider if we’re actually full or not until we’ve cleaned our plate.

Instead, eat slowly and stop about halfway through. Notice how your stomach feels and stop when you’re at about a 6 out of 10. At this point you could still eat more but don’t feel hungry anymore. Stop when you feel good, not full! Because in about 15-20 min your brain will register how full you actually are.

Start practicing this - and it does take practice! The more you do it and get used to feeling good after a meal, the easier it will become to eat the right amount and stop overeating.

07/04/2026

Great job last night by the city of San Dimas for a wonderful celebration and drone show 🇺🇸 🙌🏻

Not only have the videos from people visiting for the World Cup been pure entertainment, but they’ve reminded me how incredible our country is - flaws and all - and how most of our people are truly wonderful and still love our country, no matter what the news and social media feed us and make us believe.

I’m not sure I’ve ever been so proud to be an American - so thank you Europeans, Australians, Japanese and everyone else reminding us how good we have it ❤️🇺🇸

07/02/2026

Click the link for 6 Weeks to Renewal in bio to learn more and get started with your 6-week workout program and God-centered weight loss & health journey ❤️

It’s a self-paced, online video courses with PDF that includes a workout plan and meal plan!

06/16/2026

Really appreciated having these Everyday Dose | Coffee PLUS benefits ⚡️ travel-size coffee pack in for my trip to Japan. This is not sponsored, I just really did appreciate the single serve option that’s much safer than airplane and hotel coffee!

In case you’re wondering, it does taste like instant coffee, but nice when you need a healthy boost!

06/01/2026

The food of Japan (when you’re gluten-free). From black eggs to matcha rice balls to gold leaf ice cream and so much wagyu beef, we had a lot of variety and new foods on this trip!

God bless the hotels and restaurants that served gluten free bread, ramen, shabu shabu, and soy sauce!

While beautifully presented, we were a little disappointed in the taste. My GF ramen and avocado toast were fantastic, but many foods were very bland and squishy, and we’d heard that anything you eat in Japan is AMAZING. Was it just us? Anyone else been and didn’t love the food?

05/13/2026

Trying to get more fiber? Raspberries have 8 grams in 1 cup! Plus they’re low calorie, high in antioxidants, and strong in flavor. Add them frozen to smoothies or oatmeal, fresh to yogurt, or eat a handful for a snack.

05/07/2026

Tips to make healthy meal prep simpler and faster…because healthy eating doesn’t have to be super complicated (or gourmet). In fact, sometimes “boring” and basic is most effective for weight loss!

Need more guidance? Get one of the many meal plans I offer on my website - link in bio.
From super flexible no-cook ideas to day-by-day steps and recipes, you can find something to help remove stress and decision fatigue around healthy eating!

04/23/2026

Why fueling adequately and correctly is so important for endurance athletes: quality training, good recovery, injury prevention, optimal performance (like PR’s), maintaining muscle mass, and managing stress and inflammation.

Not sure how to properly fuel? Get my Runner’s Guide in bio link, or DM me for personal nutrition counseling.

04/15/2026

3 Mistakes Endurance Athletes Make, and How to Fix Them! https://youtu.be/I1J5l3LQjzs

(Plus, one bonus tip for GI issues!)

3 Mistakes Endurance Athletes Make & How to Fix Them

04/02/2026

General rules of thumb for hydration:
-Short runs under 60 minutes you may not need water, but it’s still a good idea to keep blood flowing to the gut and to stay on top of your daily needs 💦

- For longer runs, aim for about 1-3 cups of water per hour….unless you like running slower and feeling worse doing it, which I swear is the case for many runners who refuse water! 🥴 A sweat test can tell you exactly how much to consume if you’re a competitive athlete 😅

-Can’t tolerate that much? Take small sips throughout to get used to drinking more, and do the best you can!

- Everyone’s needs vary slightly. Check your weight before and after your run. You should weight about the same after. If not, increase your fluid and possibly calorie intake 🏃🏼‍♀️

- If you’re doing several hours and/or it will be hot, you’ll likely want to add some sodium to better maintain hydration

-YouTube link is in bio or go to the renewalfitcoach YouTube channel and search for Basic Hydration Guidelines for Running 📺