Fit For Living-Angela Leach

10/29/2026

This is one of my daily habits. I snack on fruit and sip water while I drive. Today it’s grapes. Sometimes it’s blueberries or clementines (peeled of course, safety first!). What an easy way to get my fruit in! I just do it.

This is about 2cups, a third of my daily goal for fruits and veggies. 🍇🍊🫐🥦🍠🥕

That’s when nutrition becomes easy. It’s a daily habit that’s on auto repeat. The biggest obstacle is making sure I have it in the fridge and ready to grab. 😁

10/26/2026

Let's not overcomplicate health and wellness. In no particular order, this is what I believe is necessary for aging well. After all, isn't that what this all about?

✅Maintain a healthy body weight. This does not mean you need a 6 pack. Society highlights a level of leanness that is unnecessary for good health. But being within the healthy range will reduce your risk of most types of illness.
💤Prioritize sleep. Your body does important work while you sleep.
🍽Plan & prepare home cooked meals. Yes, you can eat out, enjoy treats, but not the norm. Yes, if you want to get more specific, protein, water fibre and fibre goals are helpful. But so much can be gained simply by focusing on eating primarily whole foods, thereby reducing the amount of packaged foods and eating out less often.
🚶🏼‍♀️Be active every day. A daily step count goal is helpful. And raise your heart rate 2 times per week to support heart health.
💪Strength train. This prevents muscle loss, helps with balance and bone density. All key for moving well as you get older (and prevent falls).
👭Build community. Surround yourself with positive, supportive people who inspire you to be your best.

The gym ticks most of the boxes for me.
Find what works for you. Don't aim for perfection. Just build daily habits that get you closer to a lifestyle that supports your overall health and wellness.
Believe you can do it.
Start today.

Send a message to learn more

10/21/2026

For nutrition common sense… I cannot recommend anyone better. Follow OptimizeMe Nutrition. This post here is a fantastic reminder. And good insight to her approach to nutrition.

Bottom line. If you’re ready to improve your nutrition, one of the best things you can do is: track your food. Then you can make changes based on that data. It’s similar to money management. If you don’t know how much you’re spending per month and what you’re spending it on, it’s difficult to figure out where to cut back so you reach your financial goals.

Track your food for 1-2 weeks. Eat as you regularly do. That’s your baseline. Then make small changes that are sustainable. No diets. Focus on changing habits.

Message me if you want help or ideas on where to begin.

😱 “OMG, she’s coming for the w**e and cheese board!” 😂

Well, maybe. W**e and cheese boards are pretty delicious, but they are not “light.” At all.

To be clear, that’s:

→ 4 oz of cheese (4 servings)
→ 6 crackers (1 serving)
→ 1/2 oz pepperoni (less than a serving)
→ 1/2 oz almonds (less than a serving)
→ 1/2 oz dried fruit (less than a serving)
→ 5 oz w**e (1 serving)

For 810 calories! I can assure you I’ve eaten more/larger portions from a w**e & cheese night.

What feels “light” is often very calorically dense. It doesn’t take up as much room- like fruits and veggies full of water.

🤯 This is perhaps the biggest disconnect people have between how much they are eating and how much they THINK they are eating. How full you feel is NOT how many calories you are eating.

🥒 This is also why sometimes people think fruits & veggies could make them gain weight (very full!).

🧀 Now, not every dinner needs to be chicken & veggies. You can, in fact, have dietary discretions like a dinner of w**e and cheese, pizza, etc. The point here isn't to demonize any one food, but to see the power of data collection. I can’t tell you how many times I hear, “My diet isn’t as good as I thought.” That’s the power of weighing & measuring: results based on data, not feelings.

10/07/2026

Sometimes the path is scary. A little foggy. And sometimes, you simply can’t see what’s ahead. As a coach, my #1 hope for you is this: Don’t quit. Keep going.

You're not a failure if you can't lose weight in 8 weeks (as social media would lead you to believe). You're not a failure if you don't hit 10,000 steps today. You're not a failure if you have to get take-out on the way to your meeting.

You’re succeeding when your clothes start to fit a little better.
You’re succeeding when that 10-minute walk after lunch becomes part of your routine.
You’re succeeding when you plan and prepare 5 of your 7 dinners for the week.
You’re succeeding when you make the next healthy choice instead of waiting for Monday to start over.

The goal isn’t to find the perfect diet, the perfect workout, or the fastest way to get results. The goal is to build habits you can live with for the rest of your life.
And that takes time.
It takes patience.
It takes trial and error.
It takes figuring out what actually works for you.

Some days the path will feel clear. Other days, it will feel like you’re walking through fog.
Keep going anyway.
Because progress is often happening long before you can see it.
And I promise—the fog will lift.
The path will become clearer.
And eventually, you’ll look back and realize just how far you’ve come.
Please don’t quit. ❤️

10/02/2026

Paris & Area friends...starting this Saturday, join me every Sat morning 8am and Tuesdays 7:30pm in October.

This class is 45 minutes, for all fitness levels. First part will be core work, then we move into overall conditioning - cardio, strength and mobility for everyday life. Class focus will change regularly to keep it interesting! This week, the conditioning portion we will focus on hip mobility and glute strength.

Classes are included with The Fit Effect membership. Not a member yet? Sign up for a 2 week free trial! There's lots of class offerings and awesome equipment to build those muscles. 💪🏻

09/28/2026

Message me for details. Let’s work together to develop your forever plan. Improve your fitness and nutrition…and you will move better and feel better!

09/01/2026

Nutrition seems complicated. This is a great podcast that dispels myths around carbs and cortisol and “clean” eating. Highly recommend listening if you want to hear what the science says.

Podcast Episode · The Dr. Joey Munoz Show · August 31 · 25m

07/23/2026

06/30/2026

Summer strategies for getting (and staying) fit!

#1 - don't say "screw it" and start again in the fall. I see and hear so many folks have this "all or nothing" mindset. Stopping and starting is not ideal. Rather find ways of making healthy living "do-able", all the time.

One strategy is to figure out and commit to your non-negotiables. No matter how busy life gets, or if you're on vacation, or the family demands more of your time....You commit to keeping 1-3 minimum goals. Such as....

A.Daily steps. This is foundational. Your body needs to move. Decide on a minimum daily or week step count and make it happen.

B. Fruits & Veggies. From a nutrition standpoint, commit to getting enough of these low calorie, nutrient-dense, high fibre foods. I aim for 6 cups a day! When that's your goal...you're more likely to grab more veggie sticks at the next BBQ and less taco dip.

(Note: Protein is the hype these days, and I completely agree it needs to be a priority. 100g/day of lean protein is a good general goal. Yet,this takes more planning and a watchful eye in terms of the calories that is consumed along with the protein...so if you only have time to focus on one part of your nutrition, and weight loss/maintenance is your goal...focus on F&V's)

C. Strength train 2x/week. Full body. Schedule it in. Mornings are best so that you get it done, and set the tone for the day.

These are minimums!
Stay tuned for more strategies that will help you stay on track this summer.

06/23/2026

Hungry after work? Need something before dinner? This is a fantastic snack! Way better than the granola bars I used to have. And helps me reach my daily goal of 800grams of fruit & veggies (this bowl is 250g).

I always have easy-to-grab fruit on hand: clementines, grapes, blueberries, carrots, snap peas....easy to pack and oh soooo good for you!