Monica Nelson Health and Fitness

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Monica Nelson Health and Fitness Welcome to The GENTLE STRONG METHOD®! With smart training, real food & no BS.

My muscle failure done safely method. ⬇️
Trainer | Nutritionist | Mom of 2
Over 20,000 coaching hrs bridging the gap between workouts and nutrition www.monicanelsonwellness.com

09/20/2026

Taking a break from it all and well… country grew on me a little last night. 🤠🎶
Front row spots with these best girls, way too much fun, and a night I won’t forget.
This lineup though 🙌

Riley Green Randy Houser Kashus Culpepper Hannah McFarland

High-protein lunch ideas 🥗One thing I see clients struggle with is getting enough protein at lunch. Sometimes they’re no...
09/17/2026

High-protein lunch ideas 🥗
One thing I see clients struggle with is getting enough protein at lunch. Sometimes they’re not hungry enough, and other times they’re already crashing down from a low-protein, higher-sugar breakfast = blood sugar crash.

Having a few easy, protein-forward options on hand can make lunch so much easier.
A few ideas:
🥪 Grilled chicken sandwich
🌯 Turkey + hummus wrap
🥗 Chickpea salad with veggies + feta
🫑 Quinoa-stuffed bell peppers
🥢 Tofu stir-fry with veggies
🍤 Shrimp + veggie skewers
🥙 Chicken or salmon veggie bowl
🥚 Eggs + avocado toast with a side of cottage cheese
🌮 Turkey or chicken tacos with black beans + veggies
🍝 Lentil or chickpea pasta with chicken and veggies

It doesn’t have to be complicated.
Start with the protein, then build your lunch around it. 💪

And if you’re consistently getting to lunch with zero appetite, or feeling like you need sugar, let’s talk.

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We have a handsome third grader and a sweet girl in her last year of Pre-K. So proud of these terrific kids. ❤️ Asher is...
09/10/2026

We have a handsome third grader and a sweet girl in her last year of Pre-K. So proud of these terrific kids. ❤️ Asher is officially up to my shoulder, and Aubyn has the best taste in fashion. Watching them grow (literally) is the best! 🥹

There’s a whole other side of me that doesn’t usually make it onto this “world.”
The part of me that has always been cur...
08/30/2026

There’s a whole other side of me that doesn’t usually make it onto this “world.”
The part of me that has always been curious about the deeper side of healing and growing.

I grew up with a pretty strong idea of what perfection was supposed to look like. But I’ve always found perfect pretty boring. My inner rebel saw right through it at a young age. I was the rainbow sheep, always doing things a little differently. 🌈🐑

And honestly, I wouldn’t have it any other way. It saved me years of trying to live up to a pretend illusion of perfection. I work with women clients of all ages and seasons of life… and this reminder is for you too…

Please remember: perfect isn’t real. And the people who seem the most perfect? Well… they’re just not.

Maybe healing isn’t about becoming perfect. Maybe it’s about becoming more forgiving, more authentic, and more fully ourselves, with fewer masks.

When you’re being hard on yourself, beating yourself up, or holding yourself to unrealistic expectations, remember this prayer:

Ho’oponopono Prayer and Meditation

I’m sorry.
Please forgive me.
Thank you.
I love you. 🤍

For all my plant-based clients, this is for you! Here are some plant-powered proteins to lean on:Lentils | 9g per ½ cupE...
08/28/2026

For all my plant-based clients, this is for you! Here are some plant-powered proteins to lean on:

Lentils | 9g per ½ cup
Edamame | 9g per ½ cup
Tempeh | 15g per ½ cup
Tofu | 18 to 20g per ½ block
Black beans | 7.5g per ½ cup
Chickpeas | 8g per ½ cup
Quinoa | 4.5g per ½ cup
H**p seeds | 5g per 1½ Tbsp

Yes, it can be possible to get protein eating plant-based. 🌱 I teach amino acid profiles, how to build higher-protein meals without a carb overload, and so much more. Sometimes you just need to get a little creative and for sure, have a plan.

That’s why I created my Plant Based Bundle with 30 recipes | a 4 week meal plan | a guide to creating complete proteins | improving iron levels | and a supplement cheat sheet to cover your basics.

Plant based doesn’t have to be complicated but you should make sure you are eating OPTIMALLY. You just need to know how to build your meals.

https://monicanelsonwellness.com/plant-based-and-vegetarian-bundle

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Beautiful day with these amazing humans. Love this river. There’s something about being out in nature that brings it all...
08/24/2026

Beautiful day with these amazing humans.
Love this river. There’s something about being out in nature that brings it all back to what wellness is really about. That first hit of cold water is brutal but once you’re in, it’s pretty great. ☀️

| | | riverlife

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17750 Caldera Springs Dr
Sunriver, OR
97707

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