The 3 Rules I Give Every Client (Before We Even Talk Food)

Before we dive into protein 40g, meal plans, or workouts—this is where we start.

✨ Make your bed daily.

✨ Get dressed + feel good daily (for YOU).

✨ Walk daily.

Yep. That’s it. That’s the foundation.

Not what you expected from a nutritionist, huh?

But here’s the thing—wellness is so much more than food. It’s how you show up for yourself in the small moments that no one sees. And that’s exactly what sets the tone for your day, your week, your LIFE.

So, let’s talk about your bed.

I always ask my elite 1:1 clients this on Day 1:

“Do you make your bed in the morning?”

Not because I’m a neat freak (okay, maybe a little 😉 in certain areas), but because it tells me everything I need to know about how you operate.

Your morning habits are a mirror.

When you make your bed, you’re closing the loop on yesterday.

You’re telling your brain, “We’re up.

We’re in charge today. We do things with intention.”

It’s not about perfection.

It’s about self-respect.

It’s about momentum.

It’s about keeping your promise to YOU before you do anything for anyone else.

Then comes: Get dressed + feel good FOR YOU.

Not for your partner.

Not for a meeting.

Not because you’re leaving the house.

Because YOU matter.

Because when you feel like a spark, you act like one.

And women who feel good about themselves make better choices throughout the day—starting with food.

Next: Walk daily.

Move your body like you love it.

Not for punishment.

Not to burn off last night’s dinner.

Walk because movement clears your mind, balances your blood sugar, and boosts your mood.

Walk because you GET to—and that’s something we don’t take for granted.

And now? Let’s edit your kitchen.

After those 3 habits are locked in, we walk straight to the heart of your habits:Your kitchen.

Because the way you keep your pantry, your fridge, your countertops—it’s all ENERGY.It reflects your mindset.

It reflects your values. It reflects your respect for your body and your space.

If it’s chaotic in there, chances are it’s chaotic in here 🧠 too.

Editing your kitchen is an act of self-care.

You’re not just tossing junk—you’re clearing space for better decisions.

You’re setting yourself up to WIN.

So Why Do I Start With the Bed?

Because it’s the first thing you can control.Because it’s simple, and you either did it or you didn’t.

Because how you do this small thing ripples into everything else.

It’s not just a bed.

It’s a declaration:"I show up for me. I value myself. I finish what I start."

And that mindset? It leaks into the pantry.It spills into how you plate your meals.It transforms the way you speak to yourself when no one’s listening.

So yeah… making your bed is nutrition coaching.It’s the first step in building a life where you feel lit up, confident, and in charge.

If you’re ready to start small but go deep, this is where we begin.

💥 Make your bed.

💥 Get dressed and feel good—for YOU.

💥 Walk.

💥 Then let’s clean out that kitchen and build something that lasts.

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