This is our NU favorite snack! This toast is on a whole ‘notha level. Each slice gets you about 9 grams of protein (1/2 of a palm) – the perfect serving to satisfy and get you to your next meal. If you choose Ezekiel Bread, you can gain an extra 4 grams of protein per slice. Ezekiel Bread is a sprouted grain bread, usually found in the freezer or refrigerated aisle at your local grocer.

Click here to download the recipe. Enjoy!


We’ve got recipes! As a member of the FIT & NU family, you now have access to 40+ brand new recipes each month. We are so excited to release your first recipe pack. Enjoy a ton of Plant-Based recipes for all meals including snack and dessert! Click here to download.

Because we are quarantined and all – we felt this would be the best time to get in the kitchen and form some new meal-time habits. Your NU Coach will be checking in with you on practical ways to enjoy the recipes and follow your personalized eating guide at the same time.


We hope you’re enjoying the shifts in nature. We happen to love Fall for the boots, scarfs and puffy down coats. With all of the leaves turning and trick-or-treating, Fall also brings a shift in time.

This year, on Sunday, November 3rd, the clock will “fall back” one hour at 2:00 AM (making it 1:00 AM). This allows for more light in the morning, but unfortunately makes it darker much sooner in the evenings.

Here are some ways to prepare yourself, your kids and your home for the end of daylight savings this season!

Prepare Yourself

Self-care is the best care! Luckily, Fall daylight savings gives us an extra hour of sleep rather than losing an hour. However, whether you’re gaining or losing an hour, it can still be very disorienting so it’s important to plan ahead. Here’s how to do it:

Get Into A Routine

In the days leading up to the time change, begin to alter your sleep schedule. Because the clocks will be going back an hour, start going to sleep a little earlier or waking up earlier.

For example, if you normally go to sleep at 11:00 PM, the time change will have your body thinking it’s actually 10:00 PM when the clock says 11:00 PM. Going to sleep earlier will prepare your body for that awkward jump.

Avoid Caffeine

Daylight savings is known for messing with our circadian rhythms. This means that our whole sleep schedule can get thrown off just by the clocks moving back (or forward) an hour. In order to avoid any additional issues when it comes to getting used to your new sleep schedule, try to avoid any stimulants like caffeine.

Caffeine can keep you from falling asleep at night and can also affect the quality of your sleep. In order to make your transition into daylight savings time a little smoother, try to avoid coffee or soda before and after the clocks fall back.

Switch Your Clocks Earlier In The Day

Get ready for real by setting your clocks back earlier in the day. If there’s one thing that can be confusing about the time change it’s waking up feeling like it should be 9:00 AM and not 8:00 AM.

Set your clocks back an hour the day leading up to the time change. This way you’ll be able to get used to the difference before waking up to it the next day!

Prepare your kids

Kids seem to take the time change the worst. Young children especially need a solid sleep schedule so the time change can really throw them off. Follow these steps to make sure your kids have an easy transition.

Keep Evening Activities Calm

Settle down early. This means really taking the time to prepare your kids for lights out by avoiding too much physical activity close to bedtime. Instead, consider reading a book to your child, playing a movie or even just relaxing together a few hours before bed.

Create A Sleep-promoting Environment

This step ties right in with keeping the nighttime activities calm. Creating a relaxing environment for your children to sleep will help them adjust more easily to the time change. This could be a good time to rearrange their room – so it feels “new”. Make sure your child’s bedroom is dark, cool, comfortable, clutter-free and most importantly–quiet. The more relaxing, the better.

Be Patient

As a parent, you already know. Patience is definitely a virtue. Kids have the hardest time adjusting to the time change. So no matter what, make sure that you’re helping them adjust by being patient and aware of their needs during this time. By following the previous steps, you should have your kids back on track in no time (fingers crossed).

Prepare Your Home

Daylight savings is the perfect time to do some necessary check-ups on your home. Treat this time as a sort of divide in your year to do things you probably want to do bi-annually. Here are some steps for preparing your home for the time change:

Replace Batteries

All too often we forget to check the batteries in important things like remotes, flashlights and most importantly–smoke alarms! Use this time of preparation to check the batteries of essential household items like these and replace them if necessary.

Prepare Your Heating And Cooling Systems

Fall back can only mean one thing–winter is coming! Get ready.

You can do this by cleaning out your system with a long vacuum hose or with a bristle brush to keep your unit nice and clean for when you use it again in the spring.

As for your heating system, be sure to check your heating vents to see if they’re open and ready to go. You can clean out your furnace the same way you clean out your air conditioning unit–with a long hose or bristle brush.

Tidy Up

Like spring cleaning–but for Fall!  Consider a deep cleaning or maybe just go through your goods and get rid of some of the things that no longer spark joy.

Whatever you choose to do, cleaning up at the time of daylight savings will have you feeling fresh and ready to go for the winter.

Most Importantly, Don’t Forget To Switch Your Clocks!

And finally, the most important tip of all. Switching your clocks is the number one way to prepare for the time change this Fall. Fortunately, many cell phones will change the times all on their own but don’t forget to switch your alarm clocks, car clocks, the clocks on your oven and microwave and stove, etc.

Just one forgotten clock could mean leaving late for work or missing your morning workout, so make sure to cover all of your bases!

We, at FIT & NU, hope that these tips will help prepare you, your family and your home for a hassle-free daylight savings switch.

Embrace the changes 2019 has to offer as you prepare for 2020. Happy Holidays!


National Small Business Week is a national recognition event to honor the United States’ top entrepreneurs each year. The distinguished group of small business owners are hailed each year by the U.S. Small Business Administration and a collection of event co-hosts.

We are honored and grateful to announce that we have been selected by Congressman Jason Crow and CEDS Finance to represent Colorado small business owners at a Congressional hearing titled, “Honoring the Nation’s Small Business Heroes” in Washington, D.C. on Wednesday, May 8th at 8:00 a.m. EST!!

Follow us on Instagram and Facebook to keep up with us as we travel to our Nation’s Capitol and add a page to the history books.



Aurora, CO FIT & NU™, an Aurora-based fitness and nutrition company for busy women of color, will be celebrating the opening of their brand new boutique FITness & NUtrition club, plus 4 years of business on Friday, March 15th, 2019.

The Open House will take place from 11am – 2pm MST, followed by the Happy Hour celebration from 4pm – 7pm. During the Open House, each guest will receive a tour of the 2,252 square foot training and coaching facility located in Aurora Marketplace at 3033 S. Parker Rd. Suite 160. They will also be treated to a free Body Composition Analysis, a week Guest Pass, and one (1) door prize entry.

The Happy Hour celebration will include a live music set from DJ MnM, a Kombucha and tea bar sponsored by GT’s Living Food and Prettea Rooted, nutritious and delicious treats from Coco Loco, a “Lifts & Laughs” stand-up comedy set by local comedian, Shanel Hughes, and a special raffle, featuring a MINI Cooper Date Night package and free business classes from Mi Casa Resource Center.

Sister/sistah founders, Joslyn and Brittney Rae Reese are honored to present this modestly upscale space, in the neighborhood they grew up in, to busy women of all shapes, sizes, colors and fit levels. Their vision is “for women to embrace the power they have to positively influence their families and communities to live well” ( Their mission for the new boutique club concept is to help busy women ease their minds while prioritizing their health in a life-giving setting filled with other like-minded women, chicly bright-colored decor and Wellness Squad members who are passionate about their craft and making them feel at home.

The services offered at FIT & NU™ Club – Aurora are: Small Group and 1-on-1 FITness Training​ and NUtrition Coaching, along with Stretch/Massage Therapy and many other perks and amenities.

More information on the company can be found at To RSVP to the Grand Opening, visit Follow @fitandnu on Facebook and Instagram to stay connected.


Learn the top 8 things every new member should know after joining FIT & NU fitness and nutrition club!

1. Training with your FIT Coach requires energy. Always fuel your body with a small serving of protein + optional healthy fat 15 minutes to 2 hours before your workout. No fruit or grains before your workout tho. No. No. No.

2. After a workout replenish the muscle glycogen you burned during your workout. Eat protein with lots of veggies + fruit and/or a starch. Starch (grains, bread, pasta, potatoes) only AFTER a workout.

3. Classes fill up fast! Do your best to enroll into your training sessions (12 hours +) in advance + cancel when you can’t make it to open up a spot for those who may be wait-listed.

4.It’s about PROGRESS, not PERFECTION. Creating healthy habits is a process that you must trust. It requires patience with yourself. More victories are won when reaching for progress than perfection.

5. We don’t do weight loss, we do fat loss. Your monthly body composition analysis should take the place of your scale. Your weight does not define your true progress nor does it define you.

6. Our approach is habit based. You have to be ready and willing to work on the mind in order to change the body.

7. Your coach’s job is to keep you accountable. Your job is to do the work. You only get out what you put in.

8. You Personal Wellness Plan (inside of the FIT & NU Coach app) is the calendar of activities designed to elevate your healthy habit formation. It’s updated monthly with your NU Coach during NU Check-ins. Work the plan and the plan will work.


Find more tips, answers to frequently asked questions and membership policies and procedures here.


Runners, on your mark!🏃🏽‍♀️

Before you “GO,” get your body SET for a stress-free run with a proper foam rolling (aka “myofascial release”) sesh.

It’s recommended that runners complete this version of a “self deep tissue massage” 5-10 minutes before your run, then 5-10 minutes after your run to keep your structural integrity intact. This will help reduce any inflammation in your overused muscles and facial system, increase range of motion for a better, more flexible stride, plus blood and oxygen flow throughout the body.

⚠️ Foam rolling the IT Band is NOT recommended if it is inflamed. Roll out corresponding muscles that contribute to the IT Band’s tightens instead. These muscles are the glutes and thighs (inner and outer).