nutrition coaching & lifestyle coaching

Online Nutrition & Lifestyle Coaching

Helping people just like you live their best life!

It is our mission to help as many people in this world as possible discover how to truly live their best life through nutrition and lifestyle coaching that produces not only results, but does it in a way that is sustainable for the rest of your life.

Establish a healthy relationship with food and your body. Take control of your life with the help of education and accountability from a coach that genuinely cares about you and your individual needs.

Life Changing Transformations

Transform your mind and body forever.

First, we will actually take the time to learn about your nutrition, exercise and lifestyle habits. Second, we will meet you where you are currently at in your journey. We will begin to strategize and gameplan how to help you reach your goals. Third, over the course of the program we will coach you through everything you need to know in order to feel, look, and perform better! Guaranteed.

transform your mind and body

Research Driven, Application Proven Strategies

Helping thousands of clients get (and keep) the body they want.

Tired of not seeing results? Sometimes the all or nothing approach to diet and exercise can leave you falling off the deep end. Instead, we identify your bad habits and work to change or improve them over time in order to create truly sustainable change.

The result? You will learn how to build a plan that works for you and your lifestyle. You will simply feel, look, and perform better than ever before. The time is never going to be right, take action today. This is your ONE life. Make it the BEST LIFE!

nutrition coaching & lifestyle coaching

Online Nutrition & Lifestyle Coaching

Helping people just like you live their best life!

It is my mission to help as many people in this world as possible discover how to truly live their best life through nutrition and lifestyle coaching that produces not only results, but does it in a way that is sustainable for the rest of your life.

Establish a healthy relationship with food and your body. Take control of your life with the help of education and accountability from a coach that genuinely cares about you and your individual needs.

Life Changing Transformations

Transform your mind and body forever.

First, I will actually take the time to learn about your nutrition, exercise and lifestyle habits. Second, I will meet you where you are currently at in your journey. We will begin to strategize and gameplan how to help you reach your goals. Third, over the course of the program I will coach you through everything you need to know in order to feel, look, and perform better! Guaranteed.

Research Driven, Application Proven Strategies

Helping thousands of clients get (and keep) the body they want.

Tired of not seeing results? Sometimes the all or nothing approach to diet and exercise can leave you falling off the deep end. Instead, we identify your bad habits and work to change or improve them over time in order to create truly sustainable change.

The result? You will learn how to build a plan that works for you and your lifestyle. You will simply feel, look, and perform better than ever before. The time is never going to be right, take action today. This is your ONE life. Make it the BEST LIFE!

What you can expect from iCoach Nutrition:

Personal nutrition coaching to get you into the best shape of your life, for the rest of your life!

What you can expect from iCoach Nutrition:

Personal nutrition coaching to get you into the best shape of your life, for the rest of your life!

Latest articles

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Introducing SPICES 👇⁣⁣
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Cooking with spices is one of the best ways to make your food taste better!⁣⁣
⁣⁣
iCoach Top 5 @traderjoes spices: ⁣
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*Except Everything But the Bagel Sesame Seasoning Blend 😉⁣⁣
⁣⁣
1.) Onion Salt⁣⁣
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This savory mixture includes granulated onion and garlic, plus minced onion, kosher salt, green onion, and dried chives. The possibilities with onion salt go beyond just dips: use it to season taco meat, hamburgers, or steak, sprinkle it on baked potatoes, eggs, and roasted veggies, blend it into hummus, or use it to bake your own oniony crackers or bread.⁣⁣
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2.) 21 Seasoning Salute⁣⁣
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Trader Joe’s 21 Seasoning Salute is a pleasantly potent mix of 21 different spices and herbs, including onion, black pepper, celery seed, cayenne pepper, basil, thyme, oregano, rosemary, and garlic (to name a few). It’s perfect for seasoning meat, vegetables, and soups, and it’s also versatile enough to sprinkle atop an omelet or add to a salad dressing.⁣⁣
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3.) Mushroom and Company Multipurpose Umami Seasoning Blend⁣⁣
⁣⁣
Trader Joe’s Umami Seasoning Blend is a savory, earthy, slightly spicy mix that includes kosher salt, dried onion, ground mustard seed, porcini mushroom powder, crushed red pepper, black pepper, and thyme. The flavor is a smooth, rich addition to soup broths, sauces, and meat rubs, and you could also dust it over roasted veggies and pizza crusts. ⁣⁣
⁣⁣
4.) South African Smoke Seasoning Blend⁣⁣
⁣⁣
When you’re tired of your usual rotation of spices, look to this smokey seasoning. It’s a delicious blend of African-grown, slow-smoked paprika and sea salt, garlic, and basil. The smoky paprika gives it a flavor similar to bacon, which makes it an excellent addition to grilled or barbecued meat, creamy pasta, and egg dishes.⁣⁣
⁣⁣
5.) Chile Lime Seasoning Blend⁣⁣
⁣⁣
Trader Joe’s Chile Lime Seasoning Blend is made with sea salt, chile pepper, red bell pepper, and lime juice power, it’s the ideal balance of spicy and citrusy. Use it on tacos, salads, grilled fish, chicken, or baked potatoes.⁣⁣
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What’s your favorite spice to use from @traderjoes?⁣⁣
⁣⁣
Comment below 👇
Introducing SPICES 👇⁣⁣ ⁣⁣ Cooking with spices is one of the best ways to make your food taste better!⁣⁣ ⁣⁣ iCoach Top 5 @traderjoes spices: ⁣ ⁣ *Except Everything But the Bagel Sesame Seasoning Blend 😉⁣⁣ ⁣⁣ 1.) Onion Salt⁣⁣ ⁣⁣ This savory mixture includes granulated onion and garlic, plus minced onion, kosher salt, green onion, and dried chives. The possibilities with onion salt go beyond just dips: use it to season taco meat, hamburgers, or steak, sprinkle it on baked potatoes, eggs, and roasted veggies, blend it into hummus, or use it to bake your own oniony crackers or bread.⁣⁣ ⁣⁣ 2.) 21 Seasoning Salute⁣⁣ ⁣⁣ Trader Joe’s 21 Seasoning Salute is a pleasantly potent mix of 21 different spices and herbs, including onion, black pepper, celery seed, cayenne pepper, basil, thyme, oregano, rosemary, and garlic (to name a few). It’s perfect for seasoning meat, vegetables, and soups, and it’s also versatile enough to sprinkle atop an omelet or add to a salad dressing.⁣⁣ ⁣⁣ 3.) Mushroom and Company Multipurpose Umami Seasoning Blend⁣⁣ ⁣⁣ Trader Joe’s Umami Seasoning Blend is a savory, earthy, slightly spicy mix that includes kosher salt, dried onion, ground mustard seed, porcini mushroom powder, crushed red pepper, black pepper, and thyme. The flavor is a smooth, rich addition to soup broths, sauces, and meat rubs, and you could also dust it over roasted veggies and pizza crusts. ⁣⁣ ⁣⁣ 4.) South African Smoke Seasoning Blend⁣⁣ ⁣⁣ When you’re tired of your usual rotation of spices, look to this smokey seasoning. It’s a delicious blend of African-grown, slow-smoked paprika and sea salt, garlic, and basil. The smoky paprika gives it a flavor similar to bacon, which makes it an excellent addition to grilled or barbecued meat, creamy pasta, and egg dishes.⁣⁣ ⁣⁣ 5.) Chile Lime Seasoning Blend⁣⁣ ⁣⁣ Trader Joe’s Chile Lime Seasoning Blend is made with sea salt, chile pepper, red bell pepper, and lime juice power, it’s the ideal balance of spicy and citrusy. Use it on tacos, salads, grilled fish, chicken, or baked potatoes.⁣⁣ ⁣⁣ What’s your favorite spice to use from @traderjoes?⁣⁣ ⁣⁣ Comment below 👇
Perfect? No.⁣
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Real life? Yes.⁣
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I put up a poll just over a week ago asking if y’all would like me to post a full week of my current nutrition... ⁣
⁣
Here are my results 👇⁣
⁣
Monday:⁣
I started the day off on the go. I was in Frisco so I stopped by Pure Plates for a breakfast burrito. At lunch, I was working at Alex’s parents house and her cousin made me an egg sandwich. That night, Alex’s family wanted La Hacienda Ranch so I ended up getting steak tacos and 2 margaritas.⁣
⁣
Tuesday:⁣
I started my morning off with an RX bar. For lunch, I heated up rotisserie chicken, broccoli, and potatoes in the microwave at home. Later that night, I ate the same damn thing. After I was done working for the day, I got hungry and again so I started snacking on crackers and TJ cashew dip.⁣
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Wednesday:⁣
I woke up and made eggs, bacon, and blueberries for breakfast. Lunch was on the go and I picked up steak & veggies from Modern Market. That night I heated up some more of the rotisserie chicken and white rice and then through it into a big bowl of veggies. I also ate an epic bar and gomacro bar at some point that day.⁣
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Thursday:⁣
I ate leftovers for lunch. I drank a post workout smoothie after my workout. I made beef tacos that night for dinner and a gomacro bar to cap off the night.⁣
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Friday:⁣
I woke up and had an epic bar. I had a post workout shake after my workout. I then went on to have 3 burgers throughout the rest of the day and finished with another gomacro bar night cap.⁣
⁣
Saturday:⁣
I started off the day with brunch at Whiskey Cake. I had deviled eggs, mimosas, chicken tenders, and veggies. That night, we had Fuzzy’s Tacos.⁣
⁣
Sunday:⁣
Happy Fathers Day! We grilled out today and had brisket, potato salad, salmon, veggies, and margaritas.⁣
⁣
I averaged about 2800 calories per day. My protein and carbs on average were a little low and my fat was a little high based off my goals.⁣
⁣
Give or take, this is what I call finding balance with my nutrition based on my goals.⁣
⁣
I eat healthy about 80% of the time and I eat not as healthy 20% of the time.⁣
⁣
Any questions I can answer about my last week of eating? ⁣
⁣
Comment below 👇⁣
⁣
⁣
I hope you have a great week!
Perfect? No.⁣ ⁣ Real life? Yes.⁣ ⁣ I put up a poll just over a week ago asking if y’all would like me to post a full week of my current nutrition... ⁣ ⁣ Here are my results 👇⁣ ⁣ Monday:⁣ I started the day off on the go. I was in Frisco so I stopped by Pure Plates for a breakfast burrito. At lunch, I was working at Alex’s parents house and her cousin made me an egg sandwich. That night, Alex’s family wanted La Hacienda Ranch so I ended up getting steak tacos and 2 margaritas.⁣ ⁣ Tuesday:⁣ I started my morning off with an RX bar. For lunch, I heated up rotisserie chicken, broccoli, and potatoes in the microwave at home. Later that night, I ate the same damn thing. After I was done working for the day, I got hungry and again so I started snacking on crackers and TJ cashew dip.⁣ ⁣ Wednesday:⁣ I woke up and made eggs, bacon, and blueberries for breakfast. Lunch was on the go and I picked up steak & veggies from Modern Market. That night I heated up some more of the rotisserie chicken and white rice and then through it into a big bowl of veggies. I also ate an epic bar and gomacro bar at some point that day.⁣ ⁣ Thursday:⁣ I ate leftovers for lunch. I drank a post workout smoothie after my workout. I made beef tacos that night for dinner and a gomacro bar to cap off the night.⁣ ⁣ Friday:⁣ I woke up and had an epic bar. I had a post workout shake after my workout. I then went on to have 3 burgers throughout the rest of the day and finished with another gomacro bar night cap.⁣ ⁣ Saturday:⁣ I started off the day with brunch at Whiskey Cake. I had deviled eggs, mimosas, chicken tenders, and veggies. That night, we had Fuzzy’s Tacos.⁣ ⁣ Sunday:⁣ Happy Fathers Day! We grilled out today and had brisket, potato salad, salmon, veggies, and margaritas.⁣ ⁣ I averaged about 2800 calories per day. My protein and carbs on average were a little low and my fat was a little high based off my goals.⁣ ⁣ Give or take, this is what I call finding balance with my nutrition based on my goals.⁣ ⁣ I eat healthy about 80% of the time and I eat not as healthy 20% of the time.⁣ ⁣ Any questions I can answer about my last week of eating? ⁣ ⁣ Comment below 👇⁣ ⁣ ⁣ I hope you have a great week!
I just want to be happy 😊 ⁣
⁣
I have a confession...⁣
⁣
I used to chase money as if it was the key to happiness.⁣
⁣
First off, there is nothing wrong with money.⁣
⁣
But...⁣
⁣
I’ve realized over these last couple years that money does not buy happiness.⁣
⁣
Sure...buying houses, cars, going on amazing vacations, etc. are awesome and make you feel really great in the short term, but what about long term?⁣
⁣
For me personally, I get short term satisfaction from all of these things.⁣
⁣
I’m happy for a few days or weeks and then that feeling goes away.⁣
⁣
I’ve been thinking a lot lately about what brings me long term happiness...⁣
⁣
I’ve realized that even if I build a billion dollar company, it means absolutely nothing if I don’t have the support of my wife and kids by my side.⁣
⁣
So I guess you could say my perspective has shifted...⁣
⁣
Don’t get me wrong, I still want to build an amazing business that helps improve the lives of millions of people!⁣
⁣
But, my wife and kid(s) come before my business. Period.⁣
⁣
Why?⁣
⁣
Well, I would be nothing without them.⁣
⁣
My family is everything!⁣
⁣
I want to make them proud more than anyone else.⁣
⁣
It’s interesting how our priorities change as we get older...⁣
⁣
At 27, I’m glad I learned this lesson early.⁣
⁣
@alexdmurph , Josiah, and @cashmoneymurph I love y’all more than anything! ❤️⁣
⁣
Perspective is everything.⁣
⁣
I have big dreams about the impact I want to make on this world!⁣
⁣
But, I have even bigger dreams about the husband and dad I want to be for my amazing family whom I don’t deserve.⁣
⁣
Priorities 💯⁣
I just want to be happy 😊 ⁣ ⁣ I have a confession...⁣ ⁣ I used to chase money as if it was the key to happiness.⁣ ⁣ First off, there is nothing wrong with money.⁣ ⁣ But...⁣ ⁣ I’ve realized over these last couple years that money does not buy happiness.⁣ ⁣ Sure...buying houses, cars, going on amazing vacations, etc. are awesome and make you feel really great in the short term, but what about long term?⁣ ⁣ For me personally, I get short term satisfaction from all of these things.⁣ ⁣ I’m happy for a few days or weeks and then that feeling goes away.⁣ ⁣ I’ve been thinking a lot lately about what brings me long term happiness...⁣ ⁣ I’ve realized that even if I build a billion dollar company, it means absolutely nothing if I don’t have the support of my wife and kids by my side.⁣ ⁣ So I guess you could say my perspective has shifted...⁣ ⁣ Don’t get me wrong, I still want to build an amazing business that helps improve the lives of millions of people!⁣ ⁣ But, my wife and kid(s) come before my business. Period.⁣ ⁣ Why?⁣ ⁣ Well, I would be nothing without them.⁣ ⁣ My family is everything!⁣ ⁣ I want to make them proud more than anyone else.⁣ ⁣ It’s interesting how our priorities change as we get older...⁣ ⁣ At 27, I’m glad I learned this lesson early.⁣ ⁣ @alexdmurph , Josiah, and @cashmoneymurph I love y’all more than anything! ❤️⁣ ⁣ Perspective is everything.⁣ ⁣ I have big dreams about the impact I want to make on this world!⁣ ⁣ But, I have even bigger dreams about the husband and dad I want to be for my amazing family whom I don’t deserve.⁣ ⁣ Priorities 💯⁣