Have you ever said to yourself- "I feel stuck!"

Karen felt stuck.

She struggled with her weight for years and avoided photos, feeling uncomfortable in her own clothes. Karen craved to feel proud of herself again.

Every Monday started strong, attending workout classes, cooking all her meals at home, with the plan to lose 2 pounds a week and she felt great.

That was, until Wednesday.

First it was breakfast from Dunkin, then a free-for-all with food Thursday and Friday.

She felt like such a failure. Do you ever feel that way?

Staring at the ceiling from her bed, she felt terrible and defeated. And then it hit her. What if she didn’t have to this all alone?

What if she could find someone non-judgmental who could keep her accountable to her goals, guide her with the necessary steps, and habits to stay strong on this difficult journey.

Karen reached out to Nourished with Emily. As Karen and I talked, I shared it is natural to fail as our minds are more comfortable with our old unhealthy eating habits, and we helped Karen change her approach to dieting.

1. She wrapped up dinner from the night before, packed a breakfast and lunch and put it in her lunch pail.

2. She left a sticky note on her door to reminder her to grab her lunch for work the next day.?

3. She put the gym session on the calendar and pull out her clothes ahead of time to help her be ready to go and plan to hit her workout goals.?

Coupled with focusing on the small steps and cues to build those necessary habits to grow consistency, the weight started coming off, she gained more energy and felt proud of herself again.

She’s showing up for her family—and herself—the way she’s always wanted.

You deserve to feel good about yourself, too.

Click here to book your call and start on your journey to feeling like yourself again.

Recipe of the Week

The Office Balanced Snack Hack

Eating balanced meals at work doesn’t have to mean packing elaborate lunches. You can create a satisfying and energizing meal using what’s available in your office vending machine or snack room. Here's how:

1. Pick a Protein: Look for protein bars, beef/turkey jerky, hard-boiled eggs (often in snack fridges), or even peanut butter packets.
2. Add Fiber + Color: Grab a piece of whole fruit like an apple, banana, or orange. If there’s a salad or veggie pack in the fridge, even better!
3. Choose Smart Carbs: Go for whole-grain crackers, trail mix (with minimal added sugar), or popcorn instead of chips.
4. Add Healthy Fats: Look for snack packs of nuts, seeds, or guacamole cups if available.
5. Top it Off: If you have access to seasonings or a splash of hot sauce in the snack room, use it to add flavor.

This simple formula works with everyday snacks and helps you avoid sugar crashes while staying full and focused through your day. Quick, balanced, and no meal prep required!

Ready to level up your office's health and wellness game? Book a consultation call with us today to build workplace wellness programs that will fit your goals and budget!