RISE Lifestyle & Strength Coaching

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RISE Lifestyle & Strength Coaching Our mission is to help you develop the skills & habits you need to lead a healthy and sustainable life for your future self.

If your health habits have felt scattered or hard to stick with lately, youโ€™re not alone.Iโ€™m hosting a free Lunch & Lear...
01/26/2026

If your health habits have felt scattered or hard to stick with lately, youโ€™re not alone.

Iโ€™m hosting a free Lunch & Learn designed for busy people who want to simplify their approach to nutrition โ€” without extremes and without starting over.

In just 30 minutes, weโ€™ll walk through:
โ€ข three simple steps to reset your health
โ€ข why doing less often works better
โ€ข how to choose one clear focus that fits real life

๐Ÿ“… Wednesday, February 11
โฐ 12:15โ€“12:45pm CST

Grab lunch, show up as you are, and leave with clarity.

๐Ÿ‘‰ Register here: https://calendly.com/karen-herring-riselifestrength/lunch-n-learn

As this reset wraps up, this week didnโ€™t look especially clean on the dashboard.Some habits held steady. Others slipped....
01/26/2026

As this reset wraps up, this week didnโ€™t look especially clean on the dashboard.

Some habits held steady. Others slipped. A few didnโ€™t happen at all. And still โ€” the foundations mattered more than the boxes.

When I zoom out, overall consistency landed around 75%. Not the original 80% target โ€” but still far from zero.

Sometimes progress looks like coming back to the basics, choosing one next right action, and letting that be enough for now.

๐—ช๐—ต๐—ถ๐˜๐—ฒ ๐—•๐—ฒ๐—ฎ๐—ป ๐—–๐—ต๐—ถ๐—ฐ๐—ธ๐—ฒ๐—ป ๐—–๐—ต๐—ถ๐—น๐—ถโญ๏ธโญ๏ธโญ๏ธโญ๏ธโญ๏ธ๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ~1 whole Onion chopped~2-3 cloves garlic, minced~1 14.5 oz can reduced-sodi...
01/18/2026

๐—ช๐—ต๐—ถ๐˜๐—ฒ ๐—•๐—ฒ๐—ฎ๐—ป ๐—–๐—ต๐—ถ๐—ฐ๐—ธ๐—ฒ๐—ป ๐—–๐—ต๐—ถ๐—น๐—ถ
โญ๏ธโญ๏ธโญ๏ธโญ๏ธโญ๏ธ

๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ
~1 whole Onion chopped
~2-3 cloves garlic, minced
~1 14.5 oz can reduced-sodium chicken broth
~1 jar salsa verde
~1 14.5 oz can reduced-sodium diced tomatoes
~1 4.5 oz can diced green chilies
~1.5 tsp chili powder
~1/2 tsp dried oregano
~1 tsp ground cumin
~1/2 tsp salt
~2 15 oz can corn kernels, drained and rinsed
~2 15 oz can white beans, cannellini, drain and rinse
~4 large (approx 2-2.5 pounds) organic chicken breasts

๐— ๐—ฎ๐—ธ๐—ถ๐—ป๐—ด ๐˜๐—ต๐—ฒ ๐—ฅ๐—ผ๐˜‚๐˜…
~3 tbsp butter
~3 tbsp almond flour
~1/2 cup reduced-fat milk
~4 oz Heavy whipping cream
~1 tsp chicken bouillon
~1 tsp black pepper
~7 oz plain Greek yogurt 1 small container

๐ˆ๐ง๐ฌ๐ญ๐ซ๐ฎ๐œ๐ญ๐ข๐จ๐ง๐ฌ
1. Place the 4 raw chicken breasts in the bottom of the crockpot, cover with all of the spices on top, then throw in the rest of the ingredients before the cream base roux.
2. Cook on low 6-8 hours. One hour before serving, melt the butter in a saucepan over medium heat, slowly whisk in the flour, and allow it to bubble and brown a little. Approx 3-5 minutes. Next, whisk in milk, cream, chicken bullion, yogurt, and black pepper. Simmer another 4-5 minutes.
3. Pour roux mixture into crockpot. Shred the chicken with two forks and allow the sauce to thicken while cooking on low for another hour. It may be easier to remove the chicken and shred it over a pan or plate and then place it back in the crockpot.
4. Additional toppings not listed could be: cilantro, cheese, hot sauce, or tortilla strips! (Nutrition facts not included for toppings)
5. Enjoy our favorite winter chicken chili recipe! Servings are based on 350 grams each!

Just like that, itโ€™s already Week 3.The past couple of weeks have been a good reminder that progress doesnโ€™t require int...
01/15/2026

Just like that, itโ€™s already Week 3.

The past couple of weeks have been a good reminder that progress doesnโ€™t require intensity โ€” it requires consistency that survives real life.

Even during a lighter recovery week, it was still manageable to hit about 80%:

solid sleep

a simple morning mindset

balanced meals

Those foundations matter more than we give them credit for.

Whatโ€™s stood out most isnโ€™t the scale change โ€” itโ€™s the reminder that when stress comes down, sleep becomes non-negotiable, and habits are simple enough to repeat, the body responds.

Sometimes the โ€œsecret sauceโ€ isnโ€™t doing more โ€” itโ€™s having a little accountability and not doing it alone.

Protein โœ… Carbs โœ… Fat โœ…Snack balanced, ๐™จ๐™ฉ๐™–๐™ฎ ๐™š๐™ฃ๐™š๐™ง๐™œ๐™ž๐™ฏ๐™š๐™™, crush cravings! ๐Ÿ’ช๐Ÿ—๐Ÿฅ‘๐Ÿ“๐ŸฅœTry these 3 quick & easy high-protein balanc...
01/11/2026

Protein โœ… Carbs โœ… Fat โœ…

Snack balanced, ๐™จ๐™ฉ๐™–๐™ฎ ๐™š๐™ฃ๐™š๐™ง๐™œ๐™ž๐™ฏ๐™š๐™™, crush cravings! ๐Ÿ’ช๐Ÿ—๐Ÿฅ‘๐Ÿ“๐Ÿฅœ

Try these 3 quick & easy high-protein balanced snacks.

Consistency doesnโ€™t mean all or nothing.One of the biggest reasons people struggle to stick with exercise isnโ€™t motivati...
01/11/2026

Consistency doesnโ€™t mean all or nothing.

One of the biggest reasons people struggle to stick with exercise isnโ€™t motivation โ€” itโ€™s the belief that if they canโ€™t do it โ€œright,โ€ itโ€™s not worth doing at all.

Hereโ€™s a reframe that changes everything:

Your habits arenโ€™t an on/off switch. Theyโ€™re a dial.

When life is smooth, you can turn the dial up.
When life gets busy, stressful, or your body needs recovery, you turn it down.

Not off.
Just down.

That might look like:

a walk instead of a workout

mobility instead of intensity

fewer sessions, done consistently

This is how habits become sustainable โ€” over years, not weeks.

๐Ÿ’ฌ When life gets hectic, what does โ€œturning the dial downโ€ look like for you?

Recovery doesnโ€™t always look linear.After a solid start earlier this week, my body made it very clear that pushing again...
01/10/2026

Recovery doesnโ€™t always look linear.

After a solid start earlier this week, my body made it very clear that pushing again wasnโ€™t the move. A few quieter days, extra sleep, and letting recovery lead the way were what actually helped.

Even with the setback, I was still able to hit about 80% of what Iโ€™m aiming for right now.

Thatโ€™s the part worth paying attention to.

Progress doesnโ€™t disappear when you slow down.
Sometimes slowing down is the work.

Being sick has a way of clarifying things.Over the past few days, I was reminded that consistency doesnโ€™t mean doing eve...
01/06/2026

Being sick has a way of clarifying things.

Over the past few days, I was reminded that consistency doesnโ€™t mean doing everything โ€” it means doing enough to support yourself while life is happening.

Even while down with the flu, I was able to hit about 80% of what I set out to do:

sleep

a simple morning mindset

a balanced breakfast

daily education

No long workouts. No pushing. Just supporting recovery.

What stood out most wasnโ€™t what I couldnโ€™t do โ€” it was realizing I had a better foundation than Iโ€™d been giving myself credit for.

Progress doesnโ€™t disappear when you slow down.
Sometimes it shows up as resilience.

Transform your mind โ†’ ๐˜๐—ฟ๐—ฎ๐—ป๐˜€๐—ณ๐—ผ๐—ฟ๐—บ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต. ๐Ÿ’ก๐Ÿ’ชFeeling off?๐Ÿ˜ด Sleep.๐Ÿƒโ€โ™€๏ธ Move.๐Ÿฅ— Eat real food.๐ŸŒŸ Stay positive.๐Ÿ’จ Breathe.S...
01/04/2026

Transform your mind โ†’ ๐˜๐—ฟ๐—ฎ๐—ป๐˜€๐—ณ๐—ผ๐—ฟ๐—บ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต. ๐Ÿ’ก๐Ÿ’ช

Feeling off?
๐Ÿ˜ด Sleep.
๐Ÿƒโ€โ™€๏ธ Move.
๐Ÿฅ— Eat real food.
๐ŸŒŸ Stay positive.
๐Ÿ’จ Breathe.

Small steps. Big impact. โœจ

A ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต๐—ถ๐—ฒ๐—ฟ ๐—ป๐—ฒ๐˜„ ๐˜†๐—ฒ๐—ฎ๐—ฟ starts with simple, doable habits.Try these 6 habits to reset your routine and feel your best. โœจ๐Ÿฝ๏ธ ...
01/02/2026

A ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต๐—ถ๐—ฒ๐—ฟ ๐—ป๐—ฒ๐˜„ ๐˜†๐—ฒ๐—ฎ๐—ฟ starts with simple, doable habits.

Try these 6 habits to reset your routine and feel your best. โœจ

๐Ÿฝ๏ธ Plan your meals โ€” donโ€™t wing it

๐Ÿ˜ด Set a consistent bedtime

๐Ÿ‹๏ธโ€โ™€๏ธ Strength train 2โ€“3x per week

๐ŸŒžTake breaks outside

๐Ÿ“ต Limit screens before bed

๐Ÿค Find an accountability partner

Breathe in.Hold.Breathe out slowly.Simple doesnโ€™t mean easy โ€” but it does mean available.When things feel busy or overwh...
01/02/2026

Breathe in.
Hold.
Breathe out slowly.

Simple doesnโ€™t mean easy โ€” but it does mean available.

When things feel busy or overwhelming, small actions can help bring your nervous system back online. Sometimes itโ€™s not about doing something new. Itโ€™s about returning to what already works.

This morning, I caught myself overthinking a mindset habit โ€” trying to come up with something new to be grateful for, instead of letting repetition do its job.

It was a good reminder:
You donโ€™t need novelty to build a habit.
You need practice.

Repetition is often the point.

๐‘ญ๐’†๐’†๐’๐’Š๐’๐’ˆ ๐‘บ๐’•๐’–๐’„๐’Œ? โ™ป๏ธ ๐‘น๐’†๐’—๐’‚๐’Ž๐’‘ ๐’€๐’๐’–๐’“ ๐‘น๐’๐’–๐’•๐’Š๐’๐’†! โžก๏ธWe all have habits, some good, some not-so-good. But what if you could swap tho...
06/26/2024

๐‘ญ๐’†๐’†๐’๐’Š๐’๐’ˆ ๐‘บ๐’•๐’–๐’„๐’Œ? โ™ป๏ธ ๐‘น๐’†๐’—๐’‚๐’Ž๐’‘ ๐’€๐’๐’–๐’“ ๐‘น๐’๐’–๐’•๐’Š๐’๐’†! โžก๏ธ
We all have habits, some good, some not-so-good. But what if you could swap those "ugh" habits for "ah" ones? โœจ
๐Ÿ”Here's the key: start SMALL!
Instead of feeling overwhelmed by a total overhaul, pick one bad habit (like hitting snooze โฐ) and replace it with a tiny good one (like a glass of water ).
What is the one habit you want to swap out??? ๐Ÿ‘‡๐Ÿผ

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The Colony, TX
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