Monica Nelson Health and Fitness, 17750 Caldera Springs Dr, Sunriver, OR (2026)

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

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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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

08/14/2026

The oils you use matter more than you might think. 🥑🫒
Here are the oils I personally reach for when dressing foods, cooking, and the ones I choose to avoid.

If you’re feeling overwhelmed by all the nutrition advice out there and want guidance that’s personalized to you, set up a session with me. Let’s create an approach that works for you, your family, and your lifestyle so you can build sustainable habits for long-term results. 🤍

https://monicanelsonwellness.com/nutrition-coaching

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08/10/2026

Your Body Is Changing, Even When the Scale Isn’t.

As a trainer and nutritionist, one thing I’ll never stop doing is practicing what I preach!

Today I had my updated DEXA scan done, and because my last scan was postpartum, this one was especially meaningful.

I weighed LESS on my postpartum DEXA than I do today.

And yet today, I have:
✨ 3.8 more pounds of lean mass ✨ Lower body fat: 25.7% → 21.3% = 4.4% less body fat  ✨ More strength and a body that reflects years of consistent training and nutrition
✨ Better bone density scores
✨ While I support clients who choose to use peptides (GLP-1s) as part of their journey, I personally have not used them. My results have come from years of consistent training, nutrition, and patience.

Yet the scale would have told a very incomplete story.

And this is exactly why I care so much about teaching women to look beyond their weight!

Your weight doesn’t tell you how much muscle you’ve built, how your body composition has changed, or how strong you’ve become.

DEXA isn’t perfect, and it can’t measure everything I care about, especially things like strength or muscle quality. But when used consistently, it’s one useful tool for understanding changes in body composition over time.

And you don’t need a DEXA to make progress.
Strength. Measurements. Photos. How your clothes fit. Performance. Energy. Consistency. There are so many ways your body can be changing that a scale will never capture.

I share my results because I practice what I preach, not because I want you comparing your body to mine.

Yes I want you to understand your own body and have better tools for recognizing your progress.
The goal isn’t perfection.
The goal is understanding your body.

Ready to understand your body instead of just chasing a lower number on the scale?

Book a session with me. We’ll look at the full picture and create a plan based on your body, goals, training, and nutrition.

Let’s RECOMP! Link in my bio.

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07/24/2026

As all of my nutrition clients know, we always start with at least 3–5 days of logging/journaling what your meals currently look like.

Not what you want me to see, what’s actually happening.

This process is magical and fascinating every single time!

We uncover patterns. We notice emotional eating trends. We celebrate wins that often go unnoticed. And we identify small adjustments that can make an IMMEDIATE impact.

There’s absolutely no judgment, just awareness. Patterns become clearer when you pay attention, and awareness is the first step toward lasting change.

Small, consistent observations can lead to healthier choices over time.

Awareness always comes before change, and you can’t improve what you don’t understand. 🎤

If you’re looking for guidance on building a healthier relationship with food, reach out. You can also check out my Mindful Eating Framework package (only $34.99) to learn how to eat with more intention, confidence, and freedom.
🌿💚

monicanelsonwellness.com/mindful-eating-framework

| | | nutritionist

Address

17750 Caldera Springs Dr
Sunriver, OR
97707

Website

http://monicanelsonwellness.com/

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