Denise Murray: Life, Health & Wellness Coach, PLLC

Cleaning is part of creating mental health too!

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Failing to plan is planning to fail…discipline over motivation, motivation is driven by your why.

Absolutely! Me as a coach.

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I currently have a couple of coaching spots open after being full for some time. Let's talk about how I can help you build sustainable strength, balance your nutrition, and take control of your calendar to reach your goals. Message me directly to get started!

🛑 Message on Repeat: Strong Over Skinny. We’ve all heard of "skinny fat," but what are we actually doing about it? Here are a few non-negotiable truths I preach every single day:

💪🏻Muscle is your greatest asset: It's the ultimate predictor of quality longevity versus a sucky end.
💪🏻Muscle is metabolism; lack it, and you are inviting metabolic disorders and all their consequences.
🫀Visceral fat is the real enemy: That unseen, dangerous organ fat is far more hazardous than subcutaneous fat (the tire you can see and pinch).

🥦Nutrition over calories: Focus on high-quality fuel—lean protein, fibrous plants, and whole grains.

🧠Prioritize self-care: Stress management is a vital, often overlooked component of true health.

💊 A New Caution with GLP-1s: I'm seeing a lot of clients navigate GLP-1 medications. One major caution I keep learning? If you eat crap (high fat and simple sugars like cakes and cookies) while on them, you feel like crap—hello nausea, vomiting, and diarrhea. Because digestion is slowed, these medications not only make you eat less, they can physically drive you away from eating processed junk because of the harsh consequences. You have to count the costs. I have some clients staying on them and some getting off, but the medication isn't a silver bullet. And if planning to get off of it, what is in place to not return to former state?

🏆 The Real Transformation: The clients with the greatest returns are the ones who transformed their beliefs, likes, interests, and time management. They made tough decisions and stuck to them:
✍️Plan and prep their own meals (or buy a service that does).
📅Control their own calendars.
🏋️‍♀️Hit the gym for resistance training 3-4x/week and cardio 2-3x/week.

The gained confidence and energy from being the owner of your health rather than a victim is something no one or anything can take away from you.

Ready to step up? Let’s chat about getting you on the right track! Drop a comment below or shoot me a DM to talk. 👇💬

Come train with me if using GLP1s or considering such. I have one to two openings happening soon, one is a graduate of my program while using a GLP1. Another client is preparing g for an ultra cycling race that is 750 miles!

It is important to have baseline measures BEFORE starting this med.

TOGETHER, we monitor your success by discussing the measures of body fat & lean mass & we identify & address fitness, nutrition, & wellness programming to support your goals & action steps, pivoting as needed.

I have a few clients having success, one who has rocked it, has had amazing outcomes with body recomposition, & is vocal about her work is Patricia Cervenka Huffman.

I am a licensed RN with nurse coaching certifications who supplements your healthcare provider’s work in the gym.

Who will you get more personalized care & time with? Likely me.

Purchase a 3 month subscription of 8-12 50 minute sessions monthly with me & outside on-line support. That is 8-12+ hours monthly with a healthcare provider. Unheard of.

I hope to hear from you!

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