Living Healthier By Design, LLC

Living Healthier By Design, LLC Licensed Nutrition Specialist, Health Coach Practitioner, Certified Personal Trainer, and Cooking Instructor. I am not here to sell you any type of product!

I combine my expertise in nutrition, fitness, and culinary arts to help individuals achieve sustainable health and wellness goals. As a Health Coach I believe in Bio-individuality, it is about YOU and what works for only you, there is NOT a “one size fits all” program. I am a wellness authority, and a supportive mentor that motivates individuals to cultivate positive health choices, as well as edu

cate and support clients to achieve their health goals, through lifestyle and behavior modifications.

Thank you, Maryann for your kind words🥰
06/26/2026

Thank you, Maryann for your kind words🥰

🥗 One Plate. Two Ways. Countless Health Benefits. 🥕We hear a lot about the benefits of cooked vegetables… but don’t forg...
06/25/2026

🥗 One Plate. Two Ways. Countless Health Benefits. 🥕

We hear a lot about the benefits of cooked vegetables… but don’t forget about the power of eating them raw!

The truth is, your body benefits from both. Instead of choosing one over the other, try to include a variety of each throughout the week.

🥕 Why eat raw vegetables?

✔️ They retain more of certain vitamins, including vitamin C and some B vitamins that are sensitive to heat.

✔️ They’re naturally rich in fiber, helping support digestion, gut health, and healthy cholesterol levels.

✔️ The crunch encourages more chewing, helping you slow down, feel satisfied, and enjoy your meal.

✔️ They’re packed with antioxidants and plant compounds that support your immune system and help protect your cells.

✔️ Low in calories but loaded with nutrients, they’re an excellent choice for healthy weight management.

🥦 Why eat cooked vegetables?

✔️ Cooking makes some nutrients easier for your body to absorb, such as lycopene in tomatoes and beta-carotene in carrots and sweet potatoes.

✔️ They can be easier to digest for many people.

✔️ Cooking softens fiber, making vegetables gentler on sensitive digestive systems.

✔️ Warm vegetables are comforting, filling, and a delicious way to increase your daily intake.

💚 The healthiest plate isn’t raw or cooked—it’s both.

A colorful salad at lunch and roasted or steamed vegetables with dinner gives your body the best of both worlds. Every vegetable offers something unique, and variety is one of the simplest ways to improve your health.

At Living Healthier By Design, I don’t believe in perfection. I believe in building healthy habits that last a lifetime. Every colorful vegetable you add to your plate is another step toward better health.

🌈 What’s your favorite vegetable—raw or cooked? 🥕🥦

Theresa, HC, LNS, CPT
Living Healthier By Design
📞 609-558-8614
📅 By Appointment Only

A lot of fitness ads focus on weight loss. But for many people—especially beginners and seniors—the real goal is somethi...
06/24/2026

A lot of fitness ads focus on weight loss. But for many people—especially beginners and seniors—the real goal is something much bigger:

✅ Getting up from the floor without assistance
✅ Carrying groceries without pain
✅ Keeping up with grandchildren
✅ Improving balance and preventing falls
✅ Having the energy to enjoy vacations, holidays, and everyday life
✅ Staying independent for as long as possible

That’s exactly why I created the Five Week Beginners Fitness & Wellness Program.

This isn’t about spending hours in a gym or trying to keep up with people half your age. It’s about learning how to move safely, build strength, improve balance, increase confidence, and develop healthier habits that fit your life.

What makes this program different?

✔️ 2 private sessions per week
✔️ Beginner and senior friendly
✔️ Goal setting and health assessment
✔️ Nutrition guidance and food journaling
✔️ Weight, BMI, and measurement tracking
✔️ Shopping, cooking, or pantry education options
✔️ Ongoing support throughout the program

Imagine where you could be just five weeks from now…

Stronger.
More energetic.
More confident.
Sleeping better.
Moving easier.
Feeling better.

The hardest part is often making that first phone call.

Your future health is being built by the choices you make today.

📞 Ready to get started? Contact Theresa, HC, LNS, CPT at Living Healthier By Design and schedule your free consultation.

“Because growing older is inevitable. Growing weaker doesn’t have to be.” 💚💪

I Eat Healthy All Day… Then Nighttime Hits 😩Does this sound familiar?You start the day with the best intentions.🥗 Health...
06/23/2026

I Eat Healthy All Day… Then Nighttime Hits 😩

Does this sound familiar?

You start the day with the best intentions.
🥗 Healthy meals
💪 Plenty of protein
🍎 Fruits and vegetables
💧 Water

Then evening rolls around…

🍪 Cookies
🍫 Chocolate
🥤 Soda
🥔 Chips

And before you know it, the cravings keep coming.

Here’s the truth: it’s usually not a lack of willpower.

By nighttime, you’re tired. You’ve been making decisions all day. Maybe you’re stressed, bored, overwhelmed, or simply looking for comfort. Sometimes your body is even trying to make up for not eating enough earlier in the day.

The goal isn’t perfection—it’s understanding the pattern.

Instead of letting the cravings take over, try planning a satisfying evening snack that includes:
✅ Protein
✅ Fiber
✅ Something you genuinely enjoy

Small changes can stop the nighttime “butterfly effect” before it starts.

At Living Healthier By Design, we focus on creating habits that fit real life—not perfection.

Have you ever found yourself doing great all day, only to struggle when the sun goes down? Let me know below! 👇

Theresa Higgins, HC, LNS, CPT
Living Healthier By Design 💚💙

Why is it so hard to lose weight when it feels like you’re doing everything right?This is a conversation I have almost e...
06/22/2026

Why is it so hard to lose weight when it feels like you’re doing everything right?

This is a conversation I have almost every day.

“I’ve cut back.”
“I’m exercising.”
“I’m eating better.”
“So why isn’t the scale moving?”

Sometimes the answer isn’t calories. Sometimes it’s inflammation.

When our bodies are constantly being challenged by things like excess alcohol, sugar, highly processed foods, food sensitivities, poor sleep, chronic stress, or even foods that don’t agree with us, our bodies can hold onto water, become bloated, and make weight loss feel nearly impossible.

I’ve seen people work incredibly hard in the gym and still struggle because their bodies were busy fighting inflammation instead of focusing on fat loss.

Think about it:

🍷 Drinking every Friday and Saturday night
🍹 Networking events with multiple drinks
🧀 Salty appetizers and processed foods
🍰 Sugary treats throughout the week
🥖 Foods your body may not tolerate well

All of those things can add up.

Your body is smart. Before it prioritizes weight loss, it often prioritizes healing.

When inflammation begins to calm, digestion improves, bloating decreases, your body releases excess water weight, and things start moving in the right direction.

This isn’t about perfection. It’s about giving your body a chance to do what it’s designed to do.

If you’ve been frustrated by the scale, don’t just ask, “How much am I eating?”

Ask yourself, “What is my body trying to heal from?”

❤️ Theresa Higgins, HC, LNS, CPT
Living Healthier By Design

🍊 Orange vs. Orange Juice: Which One Wins? 🍊Most people know orange juice contains vitamin C, but did you know a whole o...
06/19/2026

🍊 Orange vs. Orange Juice:
Which One Wins? 🍊

Most people know orange juice contains vitamin C, but did you know a whole orange is usually the healthier choice?

✅ Whole Orange
• Contains fiber for gut health
• Helps lower cholesterol
• Keeps you feeling fuller longer
• Slows sugar absorption
• Supports healthy digestion

🥤 Orange Juice
• Contains vitamins and minerals
• Absorbs quickly into the bloodstream
• Usually contains the sugar of 2–3 oranges in one glass
• Much less filling due to little or no fiber

Think of it this way: when you drink orange juice, you lose most of the fiber but keep the sugar.

For better gut health, cholesterol management, blood sugar control, and weight management, reach for the orange and eat it whole! 🍊💪

Do you choose oranges or orange juice? Let me know below! ⬇️

As we age, medications often start becoming part of our daily lives—cholesterol medication, blood pressure medication, d...
06/18/2026

As we age, medications often start becoming part of our daily lives—cholesterol medication, blood pressure medication, diabetes medication, and more.

But for most of us, that was never the goal.

The goal was to enjoy our grandchildren, attend graduations, celebrate birthdays, travel, stay independent, and live life to the fullest.

At Living Healthier By Design, we help beginners, seniors, and those navigating post-menopause improve their health through exercise, nutrition education, balance training, strength building, and sustainable lifestyle changes.

Struggling with belly fat, food sensitivities, low energy, loss of balance, or simply unsure where to begin? You’re not alone.

Health doesn’t decline overnight, and it isn’t rebuilt overnight either. Small, consistent steps can create life-changing results over time.

Don’t just add years to your life—add life to your years.

📞 609-558-8614
🌐 LivingHealthierByDesign.com

YOU HAVE A CHOICE.As we age, our health becomes the result of the choices we’ve made over time. Health doesn’t deteriora...
06/17/2026

YOU HAVE A CHOICE.

As we age, our health becomes the result of the choices we’ve made over time. Health doesn’t deteriorate overnight, and it isn’t built overnight either.

That’s why I’ve combined two of my most popular programs into one powerful approach:

💚 The 5-Week Beginner Fitness & Wellness Program
🧡 The Belly Fat Buster Blueprint

Together, they create a simple, sustainable system designed specifically for beginners, active adults, and seniors who want to improve their health without extreme diets or exhausting workout routines.

My Belly Fat Buster Blueprint is built on a few simple principles:

✅ Protein First
✅ Fiber Always
✅ Move Daily
✅ Stay Hydrated
✅ Prioritize Sleep
✅ Manage Stress

Combined with twice-weekly personal training sessions, you’ll learn proper form, improve balance, build strength, increase confidence, and create healthy habits that can last a lifetime.

I believe in an 80/20 lifestyle.

Eat well most of the time.
Enjoy life some of the time.

Because the goal isn’t perfection—it’s consistency.

The habits you build in your 50s, 60s, and beyond can help determine the freedom, strength, mobility, and independence you’ll have later in life.

You don’t have to be fit to start.

You just have to start.

💚 Build Strength.
🧡 Reduce Belly Fat.
💚 Gain Confidence.

📞 609-558-8614
🌐 LivingHealthierByDesign.com

🌱 Everybody knows that fiber can help lower cholesterol. However, did you know that fiber can do so much more?Fiber is o...
06/17/2026

🌱 Everybody knows that fiber can help lower cholesterol. However, did you know that fiber can do so much more?

Fiber is one of the most powerful nutrients for overall health, yet many people don’t get enough of it.

In addition to helping lower LDL (“bad”) cholesterol, fiber may also:

✅ Help you feel fuller longer, making weight loss and weight management easier

✅ Support healthy blood sugar levels by slowing the absorption of sugar into the bloodstream

✅ Promote healthy digestion and regular bowel movements

✅ Feed the beneficial bacteria in your gut, supporting a healthier microbiome

✅ Help reduce cravings and overeating

✅ Support heart health and healthy blood pressure

✅ Assist the body in removing waste products and excess hormones

✅ Support liver health and help reduce inflammation

✅ Promote long-term colon health

Fiber-rich foods include fruits, vegetables, beans, lentils, oats, chia seeds, flax seeds, and whole grains.

The recommended daily intake is about 25–35 grams per day, but most people consume far less.

Sometimes the simplest things can have the biggest impact on your health. If you’re looking to improve your heart health, digestion, weight management, blood sugar control, and overall wellness, increasing your fiber intake is a great place to start.

💚 Living Healthier By Design
Where exercise and nutrition come together for the perfect weight loss.

Theresa Higgins HC, LNS, CPT
609-558-8614

🌱💪❤️

06/16/2026

Thank you so much, Michelle, for your kind words. I’m truly grateful to be a part of your health and wellness journey. Watching your progress and being able to support you along the way is incredibly rewarding. Thank you for trusting me to be part of your success! 💚💪

Address

600 Main Street Suite 9
Riverton, NJ
08077

Opening Hours

Monday 8am - 12pm
Tuesday 8am - 12pm
Wednesday 8am - 12pm
Thursday 8am - 12pm
Friday 8am - 11am

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