About W&F

Waves and Free helps vibrant for life, full-plated women nourish and care for their bodies through curated, simple, delicious, nutrient-dense recipes, easy weekly meal plans, and timely yet effective workouts, fitness + nutrition ebooks, nutrition coaching, and personal training. 

As your-go to nourishment reservoir, we provide you with...

  • The Reservoir: A member-only growing reservoir of...

    • RECIPESThis custom curation of recipes is designed to solve your choice paralysis! Too many choices make us unlikely to take action. I get it - there are millions of recipes out there…it can be overwhelming to know which ones are not only nutrient-dense, but also simple to make (no need for hours in the kitchen), and also delicious - very important! Don't worry -- we got you covered! The Reservoir provides a custom curation of adapted top-notch recipes from nutrition experts, wellness gurus, and yours truly! We save you the stress, time, and the choice paralysis that is often found in cookbook page turning, Pinterest surfing, & Google searching. The curation of recipes on The Reservoir are simple, nutrient-dense, delicious, & created by various individuals to ensure all flavor palettes are covered, and only the best-of-the-best recipes are provided! 

    • MEAL PLANS: Weekly meal plans are designed for those weeks when life gets especially busy, for when you're needing a little extra inspiration, or for the moments when it's time to get back to clean eating!

    • WORKOUTS: Designed by yours truly, a NASM Certified Personal Trainer. From low impact, HIIT, weight training, body weight. & circuit training there are workouts for everyone.

    • VIDEO WORKOUTS: Access to a private Instagram page with a growing reservoir of workout video demonstrations!

  • Nutrition Coaching

    • I'll help you ditch the yo-yo dieting & fad diets for good! After our time together you'll feel vibrant, energized, good in your clothing, and equipped (and not overwhelmed!) to consume a balanced, nutrient-dense diet!

  • Online shop to cover all your wellness needs:

    • E-Books​

    • Fitness Packets

    • Habit Trackers