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Trisha Herndon

@trherndon

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Passionate about health and wellness
💪Empowering women to lift
🍎Pn1 Certified
💃🏼SHS Dance Coach
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What a BLAST today with @trherndon at her Sunday series pom dance. NO EXPERIENCE REQUIRED, if you want a super fun workout with an awesome group of ladies there are still a few more sessions in the series, come join us @elevate_strengthandfitness next week! by @trherndon
💃✨ DANCE. SWEAT. SMILE. REPEAT! ✨💃 Ready to move, have fun, and start your Sunday with some good energy?! 🎶🔥 Join us for Sunday Dance Class in Sherwood! We’re dancing, sweating, laughing, and having FUN every Sunday morning for the next few weeks! 🕺💃 🎉 No experience required. 😊 No judgment. 💪 Just bring your body, your energy, and your SMILE! 📍 Elevate Fitness | Sherwood 📅 Sunday mornings 🚨 NO CLASS Sunday, October 18th — but we’ll be back dancing the following Sunday! Come as you are. Move how you want. Leave with a smile. ❤️ LET’S DANCE! 💃🔥🎶 #SundayDance #SherwoodOR #SherwoodFitness #DanceFitness #DanceClass SweatAndSmile by @trherndon
Foodie Friday!! This simple bulk protein took about 10 minutes and will be used in a variety of meals. I like to keep my seasoning mild so that I can use the protein in meals that have different flavors. Meal 1: Taco Salad Meal 2: Pasta with meat sauce Meal 3: Breakfast burritos If you have leftover meat, you can easily freeze individual portions in ziploc baggies for later! I love when my freezer has a bunch of baggies stashed! #mealprep #mealprepping #tacosalad #groundturkey #bulkprotein #nutrtioncoach #nutrtiontips #wellnesswithtrisha by @trherndon
Workout Wednesday!! Push day for legs!!! These are such simple and effective leg exercises that are efficient and effective. Pick 3-5 of these exercises depending on how much time you have. Keep rep range between 8-12 and do 3 sets of each. If you don’t have heavy weights at home, use tempo to increase intensity. Time under tension is under utilized because it requires mental patience. Keep track of your sets by writing down each exercise, how many sets, reps and which weights you used. Keep the same program consistently for 8-12 weeks trying to up your rep count or weights each week. Keep the work simple because the real change happens when you are consistent and adherent to your program! 👊 #legday #legdayworkout #pushexercises #workoutlegs #legworkout #girlsthatlift #buildingmuscle #consistency #workoutwednesday #wellnesswithtrisha by @trherndon
NuTRISHion Tuesday! I’m not going to lie at first tracking my food to hit my macros targets felt annoying and time consuming. However, the flexibility and the effectiveness convinced me that the extra time was worth it. Some things I realized from tracking was… -I wasn’t eating enough protein. -I was waiting high fat foods that weren’t worth it. IMO -Fiber was the key to regularity and I became more aware of which foods were high in fiber. -Tracking became much easier with time and rarely takes me longer than 5 minutes per day. -Pre tracking my day is a game changer! If you feel you haven’t been making progress and want to give macro tracking a try, send me a DM! #trackingmacros #macrocoach #ifitfitsyourmacros #foodflexibility #allfoodsfit #eatyourmacros #nutrtioncoach #wellnesswithtrisha #nutrtiontips by @trherndon
Foodie Friday! All the meal prep this week. It’s a crazy line up this weekend so getting in the kitchen mid week was the plan. I love @lillieeatsandtells Planned Cookbook. Her recipes are amazing and the meals are so tasty that I look forward to every meal! The other thing I love is prepping bulk protein. With the meat done I can add frozen brown rice, microwaved veggies and my favorite sauce. I also try to keep the seasoning neutral so that everything can be tossed together in a variety of ways. With a long work day on Saturday I’m guaranteed to hit my nutritional goals! The saying goes “Not planning is planning to fail.” #mealprep #proteinprep #planningmeals #wellnesswithtrisha #nutrtiontips #nutrtioncoach #priorities #foodfirst by @trherndon
Workout Wednesday! Did you know that just 6 minutes of maximum heart rate per week can have health benefits? And it doesn’t have to all be done at once! That’s only 1 minute a day of getting your heart rate as high as possible. @hubermanlab dives deep into this with @drandygalpin on a recent podcast and it’s very fascinating! One minute a day seems pretty doable! You could even break this up into 20 second intervals and do it over the course of the day. Think breakfast, lunch and dinner). Going down the stairs doesn’t count so if you have stairs in your house like mine double your time. Only one minute a day seems like a small commitment for the health benefits that you will gain! #wellnesstips #hearthealth #getyourheartrateup #heartpump #wellnesswithtrisha #getmoving #movementiseasy by @trherndon
NuTRISHion Tuesday! Loving what you eat might take some time and experimentation. I like to think back to my favorite restaurant meals and then recreate those at home. If I get bored with my breakfast options, I will ask friends for recipe ideas or search up something new to try. I try to think about what I’m craving (lately it’s been strawberry pop tarts 😂) and I work them in throughout the week. Thinking about what is in season is also a way to keep things interesting. I just had a citrus winter salad and it was delicious! Time to add that into my weekly meal plan. 🤤 If you are in a rut or need some inspiration, send me a DM. I would love to chat! #loveyourfood #loveyournutrtion #nutrtioncoach #nutrtiontips #keepyourfoodfresh #enjoywhatyoueat #wellnesswithtrisha by @trherndon
Foodie Friday!!! Super Bowl Sunday is this weekend!! It is usually a major food event and can make you feel pretty bloated by the end of it all. Here are some of my go-to tips for game day! 1. Ask yourself how you want to feel Monday morning. Depending on your goals you might want to think about how you will feel Monday morning if you have stuffed yourself and drank too much on Sunday. Remember that setting some parameters for yourself is a way to prioritize your goals and put yourself first. 2. Have a main dish. I love the option of pulled pork because I can make myself a big sandwich that will be high in protein and fill me up. I want to leave a little room for my favorite snacks but snacking all day usually makes me feel terrible so getting in a high protein meal will help balance out my day. 3. Prioritize your very favorites! Is someone bringing the 7 Layer dip you only have a few times of year? If that’s your jam, have that first and enjoy it. Are you all about the sweets? Scale back on the dips and chips so you can go big on dessert. 4. Drink slowly. Add in a glass of water in between drinks to stay hydrated. Bring some yummy sparkling water to mix in. Trust me you will save calories and yourself from a hangover the next day! 5. Plate your food and walk away. Sit down to enjoy it. Eat slowly and wait before going back for seconds. Check in with yourself about what you are still hungry for and think about your level of fullness. 6. Don’t beat yourself up! If things fall apart… oh well! Make the next meal something that aligns with your goals. The quicker you can get back on track the better you will feel. Food should be enjoyed! There is a place for enjoying your food and also honoring your health and wellness goals. Oh and let’s go KC!!!! #eatwellbewell #enjoyyourfood #honoryourself #youcandoit #macrocoach #nutrtioncoach #wellnesswithtrisha #eatyourveggies #superbowlfood by @trherndon
Workout Wednesday! Today is pull day! Pick 3 of these exercises and do 3-5 sets of each. Depending on the equipment you have you can go heavy and do fewer repetitions or keep it lighter and rep it out. I would recommend keeping the exercises the same for 6-12 weeks and trying to increase volume each week. Add either extra weight, repetitions or another set every time you do the exercise to make sure you are progressing. The best way to know for sure you are challenging yourself is to keep track of your workouts. A notebook at the notes app on your phone are great ways to write down what you did so that you can beat it the next time! Keep it simple and make sure you are challenging yourself! 😎 #pullday #pullexercises #upperbodyworkout #strengthtraining #womenwholift #womenlivingwell #strongwomen #workoutideas #wellnesswithtrisha by @trherndon
NuTRISHion Tuesday! Aligning our goals 7 days a week takes hard works and some dedication. It also requires us to take a closer look at what is happening on Saturday and Sunday (and even Friday night) that might be undoing all of the hard work we have put in throughout the week. I have become better at this over time. The big this that I had to think about were the following… -I don’t need to celebrate every occasion with excess food and alcohol. -If I have a meal out, it’s no big deal! I just continue to eat how I would the rest of the week. -Working in treats and my favorite foods during the week. And the biggest one… Have 👏 a 👏 Plan👏 I rarely head into the weekend without a few staples that I can make for breakfast and lunch. In addition, I usually know ahead of time what our dinner plans will be and I can adjust my other meals accordingly. Let’s make the week end by crushing goals! #weekendgoals #weekendfood #nutrtioncoach #nutrtiontips #weekendmatterstoo #foodhelp by @trherndon
Foodie Friday! One of my favorite quick meals for busy mornings. This combo is my favorite. I also love this breakfast before heading to the gym. Better oats has lots of different flavors and even some plain steel cut oats which is what I prefer. The protein powder adds enough sweetness and flavor! #creamyoats #proteinoats #oatmealbowl #quickandeasymeals #breakfastinahurry #breakfastonthego #nutrtiontips #getyourprotein #wellnesswithtrisha by @trherndon

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