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Empowered Health & Nutrition
13 members • $29/m
6 contributions to Empowered Health & Nutrition
Oct 28 •
😴 Sleep & Weight
If you’re doing everything right but still not seeing results…It might be your sleep. Thank you to everyone who joined today’s session! 💚 Sleep is one of the most overlooked foundations of health — right alongside nutrition, movement, and mindset. It impacts your hormones, metabolism, recovery, and even your cravings. ✨ In the comments (or your own post!), share one thing you’re committing to this week to improve your sleep quality.Whether it’s setting a bedtime routine, limiting screens, or focusing on balanced meals before bed — small shifts create big change. Remember: consistency in rest is just as powerful as consistency in the gym or kitchen. 🌙
1 like • Oct 29
Just finished watching this video while on a walk! I am usually pretty good about sleep because if I don’t get enough it messes me up big time. My goal this week is to be in bed with no phones by 9:45 and read/journal until I go to sleep around 10:15 and no eating at least 2 hours before bed.
Oct 27 •
Happy Monday! Week 3 Let’s Go 🏆
Drop a comment of one win you’ve had last week and let me know how things are going! 👇 @Christina Speranza & @Zoe Grooms I know y’all ran your half marathon yesterday! How’d that go? What did nutrition leading up to the race look like? I’m excited for this week as we dive into sleep because you cannot have a well balanced healthy lifestyle without prioritizing rest! 🤝😴 Hope to see you on tomorrow’s call!
1 like • Oct 28
Wow! It was definitely hard lol. But, we did phenomenal for our first ever Half marathon. We ate at my aunt's house which was such a sweet time with friends. We had salad, some sausage, chicken, pasta casserole, and gluten-free garlic bread. Before the race, we each ate a banana and some of a gogo squeeze with electrolytes in it and during the race I had some honey and nut butter. My body is still recovering lol.
Oct 20 •
Encouragement for Week 2 🤍
Happy Monday, team 🌿 if you crushed your goals this weekend — keep that momentum going! if it wasn’t quite what you hoped for — that’s okay. today’s a reset, not a setback. small, consistent actions are what move us forward. what’s one small habit you’re focusing on as we head into week 2? Mine is choosing to find the joy in every circumstance and to prioritize moving my body through strength training this week! share yours below ⬇️ let’s make this week count — can’t wait to see you on tomorrow’s call 🤍
1 like • Oct 21
My goal is to be serious about rest and good foods to fuel for my half marathon!
Oct 20 •
Update
Hey all! Been a wild week for me! I am currently in Michigan with my mom for a week and have not been able to fully track everything but am trying to keep my body moving. Started the day off with a Pilates workout and then tried to keep my body moving. It’s currently 50 degrees here and the low is 46 degrees 😍. Going to take our family friend’s dog on a walk in the morning and then hopefully a bodyweight mobility and yoga workout. I get back Thursday and then run a half marathon on Sunday. Taking this week to get mobile, walk and do light jogs. Excited to get back and start tracking for real!
1 like • Oct 20
Today is rest/mobility/yoga. Tomorrow is 1-3 mile easy run. Wednesday is rest/mobility/yoga. Thursday is 1-3 miles easy run and Friday-sat is rest. Saturday night we’re doing a big dinner full of protein, veggies, carbs and healthy fats! During the run im planning on using peanut butter, honey and Gogo squeezes as fuel lol. I will probably eat toast and a banana before the race. Or just a gogo squeeze. Depends on how nervous I am lol
Oct 3 •
PLEASE READ!
Welcome to Empowered Health & Nutrition!🔥 You’re here because you’re ready to fuel your body, build habits, and get results. What to Do Next: ✅ Introduce yourself + your goals ✅ Check out the Calendar for our weekly coaching & meal prep calls ✅ Show up for yourself + the community Get Familiar with Your Daily Anchors (The Empowered 5) 💪 Protein: 100g women / 130g men 🏋️♀️ 30 min movement + 30 squats 📸 Post in the group or on your feed 📱 No screens 30 min before bed 🎯 Review your goals every day I'm so excited you're here. Let's get started! ⬇️ - Coach Kait
2 likes • Oct 13
Hi!!! I’m Chrissy!!! I’m training for a half marathon and then I am wanting to get my nutrition in check for overall health and training to work for the government!
1-6 of 6
@christina-speranza-5681
I love Jesus, food, friends, and exercise. In that order.
Active 3d ago
Joined Oct 13, 2025