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Local Health Coaches Reveal Their Top 10 Tips

Local Health Coaches Reveal Their Top 10 Tips

Written by Shayda Windle | Photos by Jennifer Gray 

With the New Year upon us, we are all searching for ways to improve our everyday lives, especially when it comes to our health. Two local health coaches, Natasha Frisk and Katie Lauverboth, have practices in and around Hunt Country, and share their thoughts about health and wellness as we embark on a new year.

Health Coach: Natasha Frisk

After having two children of her own, Natasha Frisk realized her passion for helping others. As an athlete, it wasn’t until after Frisk had her second child that she realized her need for a personalized approach to health and fitness to get back to the shape she wanted. To fill her need, she became a certified group fitness instructor to help others achieve their goals too. 

During classes, her clients would ask for advice about meals, including what to eat before and after workouts. Frisk saw the demand for more than just exercise-coaching and became certified as a holistic nutritionist.

Natasha Frisk

After working with countless clients, Frisk tells us there is no “one size fits all” approach to health and wellness. “Everyone is built differently and has different goals and expectations,” she says. “That’s why I offer programs that are tailored towards individual needs.” Frisk sits down with her clients one-on-one and offers suggested meal plans based on their goals. She also offers cooking lessons, both in-home and virtually. 

 Frisk created an “8 Week Better Body Balance Program” designed for women to “become their optimal selves.” She says the program is explicitly geared towards females and provides insights on how balancing your menstruation, metabolism, exercise, and nutrition leads to better overall health.

“When you are out of balance in your body, this can cause you to become out of sync with life,” she says. “This program will help you find what makes you feel well, be well, move better, and live a life of balance.” 

She offers the following tips for the new year:

Move with intention. Find a way to move that you enjoy and it will bring your energy up.

Eat with intention. Eat foods that support you and nourish your body. Eat foods of all colors, textures, and flavors. 

Consume things that will grow and support you – this is true of food and what we read and watch in the news. Consume what will work in your favor and support your overall health. 

Breathe deeper. Breathe with more inhalation and release bigger with your exhalation. When you breathe better, you will feel more comfortable, have more insights into your mind/body connection, and feel better.

Listen to your body and be aware of your space. Check-in with your body as it talks to you with aches and pains. Gas and bloat are signs that your body is asking for attention and help. 

Health Coach: Katie Lauver

Katie Lauver, holistic health coach and owner of Meadowood Wellness, adds that more people today focus on gut health and intermittent fasting. “When our guts are healthy, our whole body is supported,” she says. “The gut is where your immune system lives, and when our immune system is in top shape, everything flows as it should in our bodies. Intermittent fasting is also an amazing way to support your gut and support your body overall.”

“By fasting, we are actually allowing our organs to stop consuming food for a period and work to flush out toxins in our system,” she says. “Fasting will help to reduce your toxin body burden and, in turn, shed unwanted pounds. The body stores fat to protect us from impurities. When our toxin overload is high, the body releases fat to protect us from those impurities being too much for our system. Therefore, when we detox impurities from our system, we lose weight.”

Lauver’s 6-week program “Vitality: A Holistic Lifestyle Rejuvenation For Mamas” creates a solid foundation for total body wellness. “We set goals and create a routine to lay the groundwork for daily wellness,” she says. “We focus on nutrition and supplementation, gut health, mindset shift, fitness, and personal development. Each week my clients get a one-hour call where I educate them on that week’s topic and listen to their needs so I can support them in the best ways possible. We go over meal planning, fitness routines, herbal and food-based supplementation, journal prompts, affirmations, guided meditation, and more. My program is totally customized to fit each person’s individual needs. After six weeks, each client has the perfect foundation for making healthy choices moving forward. If someone needs more time with me, I offer extended services.”

Katie Lauver

When it comes to cleansing and flushing toxins from the body, Lauver personally utilizes a series of food-based supplements to help support gentle cleansing of the gut and detoxifying of the kidneys and liver. She currently has over 25 women using these supplements, all citing positive experiences. From weight loss to increased energy and reduced stress levels, these food-based, all-natural supplements are a game-changer when it comes to effectively supporting your internal systems.  

“I’ve never felt better,” Lauver says. “I’ve always used supplements in my own wellness journey, but adding in a few new items lately has really transformed my health. I feel better than ever and have more energy than ever before. Fasting with these added supplements and utilizing techniques from my own 6-week program have been the cherry on top for myself and my clients.” 

Lauver shares the following tips for a better body, mind, and soul in 2021:

Come up with a routine that works best for you to incorporate intermittent fasting into your life. This could be the 16:8 plan, which is the most common, or the 14:10 plan for beginners. This means you would fast for either 16 or 14 hours and then eat during an 8 or 10-hour window. For example, you could eat from 11 a.m. — 7 p.m. and then fast from 7 p.m. — 11 a.m. the next day. 

Move your body. Physical fitness is crucial for overall health. You don’t have to be intense, just move. Go for a brisk walk, do some yoga, jump on a bike, or hit a fitness class. Whatever your experience level — nonexistent or advanced, move daily.  

Up your veggies. Try and make half your plate vegetable-based – the more fiber in your diet, the better.

Lower your added sugars. Try and reduce added sugar in your daily diet. Sugar is a huge culprit of stagnant belly fat.

Add a self-care routine to your day. Whether it is mindful meditation, listening to a personal development podcast, journaling, or doing affirmations — be sure to elevate your mind every day — it does wonder for your mood and overall well being. ML

Find out more at, contact Katie directly at, or find her on IG @meadowoodwellness. Follow Natasha on Instagram @holisticnatasha or Facebook
@fitnessandenergy4u. Visit her website

Published in the January 2021 issue of Middleburg Life.

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