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 monthly subscription program to help you take control of your nutrition + fitness!

    • MEAL PLANS: Every Thursday, you will receive weekly meal plans directly to your email inbox! These meal plans are not only simple, but also filled with nutrient-dense, delicious meals! Each meal plan is complete with a grocery list + pantry staples list. 

    • WORKOUTS: Every Thursday, in addition to meal plans, you will also receive weekly workouts directly to your email inbox! Workouts are designed by yours truly, a NASM Certified Personal Trainer. From low impact, HIIT, weight training, body weight, & circuit training, there are workouts for everyone.

    • RECIPES: This custom curation of recipes is designed to solve your choice paralysis! Too many choices make us unlikely to take action (and maybe opt for take-out). 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 choice paralysis that often occurs in cookbook page turning, Pinterest surfing and Google searches. All recipes include a nutritional label: a breakdown of caloric and macronutrients to help you better understand the nutrient-density of food, and how to fuel your body.  The curation of recipes on The Reservoir is 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! This recipe reservoir is completely ad-free (yes, you read that right!) and continually growing! 

  • Personal Training

    • Personal training allows you to accomplish those goals you've been putting off, helps cultivate healthy fitness habits, shred fat, and build lean muscle! Receive accountability, fitness education, and customized workouts tailored to your goals, fitness level/injuries, & stylistic preferences. 

  • 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