FREE RESOURCES
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Rise & Thrive Wellness is Dedicated to Women’s Health, Strength, and Empowerment
These free resources are specifically designed to help you achieve your fitness goals with confidence and support.
Protein Cheat Sheet
Discover how to optimize your protein intake from a variety of sources without the hassle of complex calculations…
✔️ Understand portion sizes for various protein sources, based on 100g of raw weight, to make informed choices.
✔️ Explore the macro content of foods, learning how to balance protein with fats and carbs for a nutritious diet
✔️ Access a diverse list of protein-rich foods from vegetables, animals, grains, dairy, and nuts to diversify your meals.
Free Nutrition Audit
Get personalized feedback on your nutrition habits with my comprehensive audit! Here’s how it works:
Track Your Intake
Use the MyFitnessPal app to track your food for one full day. If you don’t have MyFitnessPal yet, follow these simple steps:
1.Download MyFitnessPal.
2.Track your food as accurately as possible for 2 days.
3.Make your diary public in the app settings.
Complete the Form
Once you’ve tracked your intake, please fill out the form below to share your daily nutrition habits with me.
Receive Your Feedback
You’ll receive a recorded video with my recommendations within 7 days of submission.
5 Biggest Mistake
That are Stopping You From Seeing Fat Loss
Discover the common pitfalls that may be holding you back from your fat loss goals…
✔️ Discover why tracking your food intake is essential for progress.
✔️ Learn how to avoid turning cheat meals into cheat weekends.
✔️ Understand the importance of patience and seeking support for lasting results.
Metabolism Makeover Workshop
This workshop could be the game-changer you've been waiting for!
✔️ Discover what metabolism is and how it impacts your results.
✔️ Learn why increasing your metabolism during your mid-late 20s and 30s is crucial for long-term success.
✔️ Uncover the key factors that may be slowing down your metabolism and hindering your dream body.
✔️ Explore my effective three-step method for boosting your metabolism, optimizing your health, and priming your body for a successful fat loss phase.
Protein Cheat Sheet
Discover how to optimize your protein intake from a variety of sources without the hassle of complex calculations…
✔️ Understand portion sizes for various protein sources, based on 100g of raw weight, to make informed choices.
✔️ Explore the macro content of foods, learning how to balance protein with fats and carbs for a nutritious diet
✔️ Access a diverse list of protein-rich foods from vegetables, animals, grains, dairy, and nuts to diversify your meals.
Free Nutrition Audit
Get personalized feedback on your nutrition habits with my comprehensive audit! Here’s how it works:
Track Your Intake
Use the MyFitnessPal app to track your food for one full day. If you don’t have MyFitnessPal yet, follow these simple steps:
1.Download MyFitnessPal.
2.Track your food as accurately as possible for 2 days.
3.Make your diary public in the app settings.
Complete the Form
Once you’ve tracked your intake, please fill out the form below to share your daily nutrition habits with me.
Receive Your Feedback
You’ll receive a recorded video with my recommendations within 7 days of submission.
5 Biggest Mistake
That are Stopping You
From Seeing Fat Loss
Discover the common pitfalls that may be holding you back from your fat loss goals…
✔️ Discover why tracking your food intake is essential for progress.
✔️ Learn how to avoid turning cheat meals into cheat weekends.
✔️ Understand the importance of patience and seeking support for lasting results.
Metabolism Makeover Workshop
This workshop could be the game-changer you've been waiting for!
✔️ Discover what metabolism is and how it impacts your results.
✔️ Learn why increasing your metabolism during your mid-late 20s and 30s is crucial for long-term success.
✔️ Uncover the key factors that may be slowing down your metabolism and hindering your dream body.
✔️ Explore my effective three-step method for boosting your metabolism, optimizing your health, and priming your body for a successful fat loss phase.
You Get What You Give
Your mindset is the foundation from which results stem. Your commitment to yourself
and being in the right mindset will make all the difference in your success!
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