Skip to content

ABOUT ME
HEALTH AND FITNESS
RECIPES AND NUTRITION
LIFESTYLE

the Bess life

a little bit of everything

the Bess life

a little bit of everything

ABOUT ME
HEALTH AND FITNESS
RECIPES AND NUTRITION
LIFESTYLE

Uncategorized

maple, tree, leaves

Family Favorite Thanksgiving Recipes

what is progressive overload and why do you need it in your workout

Why You Need Progressive Overload In Your Workout Program

best exercises for glutes

The Best Glute Exercises + Create Your Own Workout

Fall Cocktail Recipes

Easy to Make Fall Cocktails

delicious homemade pizza

The Best Ever Homemade Pizza

workout routine

My Current Workout Routine and What’s Changed Recently

bed, sheets, pillows

Sleep and Your Health- Plus How to Get Better Sleep

pumpkin spice protein shake

Pumpkin Spice and Everything Nice!

simple overnight oats recipe

Three Simple Overnight Oats Recipes

pesto pasta recipe

Building Our Backyard Veggie Garden

coffee, morning, routine

Simple Morning Routine You Can Stick To!

Posts pagination

new posts 1 … 3 4 5

Email address:

Leave this field empty if you’re human:

Copyright © 2025 the Bess life

sarahevelynbess

Empowering women to reach their goals through sustainable habits & nutrition!
⬇️ accepting clients now ⬇️

Working out with a migraine is not easy. Sometimes

Working out with a migraine is not easy. Sometimes movement is the cure and other times (like today) it just makes it worse.

Either way, I'm always committed to taking care of my mind and body. That usually includes some form of strength training and walking most days.

A few tools I keep in my migraine toolbox:

✅ @migrastil migraine stick
✅ @nuunhydration tablets for electrolytes
✅ @alaninutrition energy drinks, I personally find that caffeine usually helps

This wasn't my best workout, but it's one more box for the week!

#healthylifestyle #homeworkout #workoutwithme #migraine #momlife #buffbunnycollection #repfitnessequipment

First haircut this weekend… It's not perfect but

First haircut this weekend... It's not perfect but I'll get better! I just love his voice and he did such a good job!

Even the little things like this feel so special. To most people it's just a simple haircut, to me it's part of something I dreamed about for years. I'll never take for granted that I get to be a mom. 🤎

#momlife #toddlermom #firsthaircut

🎉 Exciting Announcement! 🎉 I’m opening up

🎉 Exciting Announcement! 🎉

I’m opening up a few exclusive spots for one-on-one nutrition coaching! 🥗💪

Let’s work together to build those sustainable habits that will help you lose fat, gain muscle, and truly feel your best! Whether you're just starting your journey or looking to refine your approach, I'm here to support and guide you every step of the way.

Now is the perfect time before Spring/Summer schedules get crazy. How do you want to feel this Summer?

Ready to take the next step? DM me to secure your spot! 📝✨

#nutritioncoaching #healthyhabits #feelyourbest #sustainablelifestyle #macrocoach

Most important take away – IT TAKES TIME. These

Most important take away - IT TAKES TIME.

These pictures are more than 12 months apart.

I wasn't solely focused on fat loss that entire time. I spent plenty of time at maintenance between deficit phases, spent weeks or months not tracking and just enjoying life, recovered from some physical setbacks, etc.

But one thing I didn't do was give up when it got really hard. It's hard regardless. It's hard to be overweight and out of shape. It's equally hard to get up everyday and change your habits. It's especially hard doing it all as a new mom.

But these 12 things really did help me find sustainable results. I have so much more progress to continue making, and honestly feel like I'm really only just getting started.

But you'll never get there if you don't make a change!

🏋🏼‍♀️ Also- if you're a woman over 30.... PICK UP THE WEIGHTS. You need to be strength training. It supports your hormones, improves bone density, reduces risk of disease, improves metabolism and so much more! I don't even care if you don't like it, do it anyway. The benefits are worth it and it's even more necessary as we age.

#transformationtuesday #lifestylechange #healthylifestyle #healthyhabits #fatlossjourney #postpartumfitness #momsinthegym

Starting is the hardest part, I promise! It's ha

Starting is the hardest part, I promise!

It's hard to change your habits, routines, meals and the comfort of what's 'easy.'

But you don't need to go to extremes or do it all at once.

Start now, where you're at, with what you have!

#healthylifestyle #showupforyourself #momsinthegym #macrocoach #healthyhabits #2025goals #newyear #millenialmom #homeworkout #repfitnessequipment #vitality

This year… I started and finished a mentorship

This year...

I started and finished a mentorship program

Earned a new coaching certification

Launched my nutrition coaching business

Stepped back in the corporate world a bit and changed departments to better my mental health

Said no to a lot of things

Joined a new church and met new friends

Stepped way out of my comfort zone

Grew closer to Nick & our marriage

Spent lots of time playing and learning with a toddler

Picked up reading for fun again & read 37 books

Pushed through depression and anxiety and came out the other side

Started advocating more for myself in business and my health

Leaned on God more

Hired a coach for myself

Then took a step back from just about everything these last few months to really focus on myself.

It's been a year of learning, growing, joy, frustrations, patience, discomfort & peace. I don't have a clue what 2025 has in store but I'm ready to find out.

#happynewyear #2025

Merry Christmas from my little family to yours! 🎁🎄
.
.
.
.
.
Photos by @kaylaallenphotography_

The easiest way to hit your protein and fiber goal

The easiest way to hit your protein and fiber goal is by starting your day with a good dose of each!

I've been loving overnight protein oats lately for exactly that reason!

This recipe is *almost* fully prep-ahead and you could very easily make swaps or substitutions to fit your specific dietary needs/likes.

I do eat this cold and trust me I was concerned that cold oats would be gross- but they are not! The combination of the creaminess from the yogurt and the crunch of the pistachios makes this SO good! Not to mention chocolate in every bite. Say less.

** If you wanted to eat this warmed, I would probably leave the yogurt/cocoa/pistachios off overnight and heat your oats for 1 min in the morning. Then top with the yogurt/cocoa/pistachios.

Let me know if you try it!

#overnightoats #protein #proteingirls #mealprep #mondaymotivation #highproteinmeals #newrecipealert #cleansimpleeats #highfiber

I'll never take for granted all the little things

I'll never take for granted all the little things that feel so big to him 🩷🥹

#momlife #toddlermom #thebestday

Changing habits takes time, practice, consistency

Changing habits takes time, practice, consistency and effort (and most of it is mental, not just physical).

Your healthy lifestyle isn't just going to fall into your lap when you have more time or a less busy schedule.

You'll need to make a conscious effort...
E V E R Y D A Y.

It might feel challenging in the beginning and there will be some days that are harder than others, but I promise the small changes do add up.

CHOOSE to create your lifestyle based on what's realistic for you, and sustainable for the long haul.

Need some tips? ⬇️

✨ Schedule in your workouts like they're important business meetings (you wouldn't cancel last-minute or come unprepared).

✨ Plan and prep each week, even if it's just a bulk protein source... Take time to plan out a few meal options and find meals you actually enjoy that suit your lifestyle!

✨ Get up and move whenever possible. Try opting for a range of average daily steps over being super strict with a daily target.

✨ Use visualization to picture what the healthy, confident version of you looks like. This is a powerful tool. Then start showing up like that woman NOW.

✨ Be flexible! You'll mess up, make mistakes, feel unmotivated, etc. Expect that and come up with strategies ahead of time to determine how you'll overcome these setbacks.

You got this! 💪🏼

#healthylifestyle #changeyourmindset #habitchange #habitsmatter #macrocounting #macrocoach #nutritioncoach #changeishard #millenialmoms #motherhood #momswholift

Breaking macros down for you today a little furthe

Breaking macros down for you today a little further! 🤓

You've heard about macros, maybe you've considered trying a macro-based plan, but you don't even know where to start!

While I love to work one on one with clients, I also won't hold back information! If you're looking to get started and want basic info, read through these slides! I'm giving you the basics on maintenance and fat loss macros.

And if you want that extra accountability, support and guidance to know for SURE you're on the right track, reach out!

🍁 I'm currently onboarding for mid-September 1:1 coaching clients and would love to have you!!

#macrocounting #macrodieting #caloriedeficit #healthylifestyle #habitsmatter #millenialmoms #womensnutrition #momswholift #momsinthegym #nutritioncoach

There is no secret ingredient. No one is going t

There is no secret ingredient.

No one is going to do it for you. It takes time, consistency, effort and a wholeeeee lot of patience.

We give up too easily in our health and fitness journeys because society has told us that quick fixes work and 4 week fitness challenges can get you the results that took your favorite influencer 5+ yrs to accomplish.

Because of this, we're avoiding the REAL work that will get results.

➡️ Meal planning and meal prepping

➡️ Prioritizing a structured plan for nutrition and fitness

➡️ Being consistent and following through even when results don't show up in 2 weeks

➡️ Acknowledging that your habits over the last decade will actually take time, patience and self-reflection to overcome & change

➡️ Recognizing that rest is also critical

You CAN achieve your health and fitness goals. But you need to be honest about your efforts. Choose to go the slow and steady route. I promise that it's worth it!

I know because I've already tried all the quick fixes, crazy diets, fat burners and fitness challenges. And no, they didn't work.

✅ If you're ready to do it the right way and to show up for yourself (because you really do deserve it) DM me 'coaching' and I'll help!

#healthylifestyle
#habitstacking
#habitchange #changeishard #momsinthegym #macrocoach #mealplan #mealprep #mondaymotivation #labordayweekend #healthyhabits #dothework #showupforyourself

If you're feeling a bit behind on those health and

If you're feeling a bit behind on those health and fitness goals you set at the beginning of the year, that's okay! Most people tend to fall off by February/March. BUT- the people who succeed take time to reevaluate, reset and make a better plan! And what better time than now!

You have 4 months left this year and that's plenty of time to get into a good routine, feel confident about your choices and make actual, sustainable progress.

✅ First, let's set clear goals for the rest of the year. What MAIN goal are you going to work towards?

Write it down somewhere! That act alone makes you more likely to achieve your goals.

✅ Second, pick some actionable steps that will get you there. Saying you want to focus on weight loss isn't enough. That alone won't get you results. Choose a few things (think small habits) that you'll need to accomplish to get you to your goal.

It could be...
- hitting 7-10k steps/day
- meal prepping every Sunday so you have healthy meals all week that fit your goals
- choosing a workout program and sticking to it, even picking the days of the week that you'll workout
- prioritizing sleep and creating a morning/evening routine
- tracking macros in a calorie deficit

✅ Lastly, track your progress!!! This is a huge one. Find ways to track the progress of your goals so you can see not only what you need to accomplish still, but also all that you already have accomplished!

What's measured can be managed. So pick a few ways to measure progress. Whether that's tracking habits in a notebook/calendar/app, tracking your weight, tracking macros, taking photos or measurements, etc. If you don't know how you're progressing along the way it's really hard to know what's working and what's not!

➡️ And if you need more help and want a personalized approach so you can be sure your effort is going in the right direction, DM me and I'll help! My 1:1 coaching program would be the perfect step in getting started. 🫶🏼

#fallvibes #september #newmonth #millenialmoms #mindsetmatters #goalsetting #fatlosstips #trackingmacros #nutritioncoach #macrocounting

🎬 Take action!! 🎬 It's the piece you're cur

🎬 Take action!! 🎬

It's the piece you're currently missing.

You're searching for the best workout program, the perfect macro-friendly recipes, the best routine, etc.

But you haven't nailed down the basics and just STARTED.

➡️ Start now - where you're at - with what you currently have.

You probably know what to do for the most part. And all of this takes trial and error anyway.

You're only holding yourself back by waiting.

And if you really don't know what to do or how to get started DM and I'll help! Sometimes that added accountably and guidance really makes a difference.

#macrocoach
#justdoit
#macrofriendly #takeaction #millenialmoms #mealplan #mealprep #foodforthought #mindsetmatters #weightlosstransformation #nutritioncoach #macromentorship #healthyhabits

I have told myself for such a long time that I cou

I have told myself for such a long time that I couldn't make early morning workouts fit into my schedule.

❌ I was too tired...

❌ I had too much to do in the mornings already...

❌ I was already stressed and felt rushed every morning...

❌ I preferred a 'slower' morning...

❌ "I'm just not a morning person..."

Those are all kinda true... If I let them be.

BUT - lately I'm working hard to focus on myself and here's what I'm starting to tell myself:

✅ I will have more energy if I start the day with movement...

✅ I'll never NOT have a lot to do, that doesn't mean I shouldn't spend some of that time on myself...

✅ Getting up earlier will give me more time to take care of my own needs and I won't need to rush...

✅ If I need a slower morning one day, that's okay! There's room for both...

✅ I am what I say I am... Which COULD include being a morning person if I wanted it to...

See how that just changed everything?! It's only been 2 weeks, but I definitely plan on keeping it up. It's made everything easier, more enjoyable and I feel like I get more of myself back each morning.

You make time for what you prioritize. Don't forget to include YOU in that.

🙋🏼‍♀️ And if you need help coming up with a customized plan, my 1:1 coaching program is a great start! DM me if you're ready to start focusing on YOU again!

#healthylifestyle
#morningmotivation
#5amworkout
#earlymorning
#macrocoach
#motherhood #nutritioncoach #millenialmom #showupforyourself #momsinthegym #buffbunnycollection #repfitness #busymom

Eating healthy doesn't need to be complicated, bla

Eating healthy doesn't need to be complicated, bland or time consuming.

There are plenty of minimal prep options out there that taste great and will still align with your goals.

Here's a few I've been enjoying lately:

✨ Apple and @chomps beef stick

✨ Rotisserie chicken is a great option for a no-prep protein source! Paired it with Trader Joe's frozen brown rice for a quick, yummy lunch.

✨ @theskinnyonfitness inspired protein overnight oats. I used her recipe for cherry pie oats with apple pie filling instead.

✨ Fruit & cheese for a quick snack

✨ @madeline_moves Berry cheesecake smoothie!

✨ My go-to chicken ranch wrap. Tastes like a McDonald's chicken snack wrap but with decent macros.

✨ Pre-cooked chicken sausage, brown rice and canned green beans. Basically no prep and the perfect quick office meal.

Having a few quick or on-the-go options makes reaching your goals so much easier!

Do you struggle with meal prep? What are some of your go-to meals?!

#mealprep #fridaythoughts #planning #macrocounting #mealplan #healthyhabits #minimalprep #proteiniskey #highprotein #millenialmoms #busymom #weekendvibes #weightlossjourney

Live your life! ❌ Don't wait to enjoy it when

Live your life!

❌ Don't wait to enjoy it when you're a smaller size, or you've reached your goal.

Life is happening NOW.

🩷 You CAN enjoy life, eat the food you love, go out to dinner with your husband and say yes to homemade pizza with your kids.

Change your outlook and remember that there is no set timeline. Health and fitness is a lifelong journey. You may as well enjoy the ride!

Focus on the things you can control but remember that making memories with your loved ones will always be worth it!

#macrocoach #healthylifestyle #showupforyourself #makingmemories #boymom #toddlermom #fatlosstips #hikingadventures #enjoytheprocess #liveyourbestlife

There's nothing better than time with them 🩷 #

There's nothing better than time with them 🩷

#momlife #motherhood #fridaymood

Despite what you may hear and see there are no 'fa

Despite what you may hear and see there are no 'fat loss foods.' There also aren't any specific foods you need to cut out in order to lose fat.

❌That's just not how it works.❌

If your goal is fat loss:

✅ Eat in a calorie deficit (consuming less calories than your body requires) for a consistent period.

You can eat whatever foods you like. Yes, of course there is something to be said for focusing on food quality, nutrients and higher volume foods in a deficit. But we have to stop assigning morality to foods.

‼️ Mindset is a huge part of your fat loss process. And if you continue to view certain foods as 'off limits,' or 'bad,' you are continuing through a negative cycle and will likely end up over-indulging at some point. A better approach would be to understand that all food fits.

Focus on protein, volume, and fiber- YES. But if you never get to eat the food you enjoy you'll never sustain your results anyway!

Need more help getting past these types of mindset barriers so you can finally reach your fat loss goals and maintain them? Let me help! 🩷

➡️ Apply for 1:1 nutrition coaching today through the link in my bio for an end of August/early September start date.

#mindsetmatters #healthylifestyle #ifitfitsyourmacros #macrocoach #dietmentality #dietculturesucks #foodisenergy #nutritioncoach #womensnutrition #womenover40 #womenover30

I got a Ninja Creami & yes I am officially obsesse

I got a Ninja Creami & yes I am officially obsessed!

This protein ice cream was SO good- you need to try it!

🥥 COCONUT PROTEIN ICE CREAMI 🥥

INGREDIENTS:

16 oz whole milk (or milk of choice, although the full fat makes it creamier)
2 scoops @1upnutrition coconut ice cream protein
1 TBSP stevia
1 tsp pure vanilla extract
+2 TBSP milk (for re-spin)

TO MAKE IT:

Thoroughly mix contents and add to your creami container. Freeze 24 hrs.

Spin on lite ice cream.

Add 2 TBSP milk and re-spin.

MIX-INS:

Add mix-ins to the middle and select the 'mix-in ' option. I used mini marshmallows and dark chocolate chips!

Enjoy! 🥥🍦

#ninjacreami
#proteinicecream
#creami #ninjacreamirecipes #healthydessert #macrocoach #1upnutrition #proteiniskey #icecreamlover

Load More Follow on Instagram