Nicole Ruttig

🌿 ROOTED SATURDAY

Rest is part of the plan.

We often think progress comes from doing more — more workouts, more steps, more meal prep, more productivity.

But your body also needs time to recover, restore, and recharge.

Rest doesn’t mean doing nothing. It might look like:
•Taking a slower morning
•Going for a gentle walk
•Spending time outside
•Stretching or doing mobility
•Preparing a nourishing meal
•Putting your phone down for a while
•Going to bed a little earlier

Your wellness isn’t built only in the moments when you’re pushing forward. It’s also built in the moments when you give your body what it needs to recover.

So this weekend, ask yourself:
What would feel restorative for me today?

Then give yourself permission to do a little more of that. 🌿

Rooted Wellness

Small choices. Strong roots. Lasting change

Nicole Ruttig, IHP
Health & Lifestyle Coach
Rooted Wellness.

“Do I need to count calories to eat healthy?”

🌿 FAQ FRIDAY 🌿

Do you need to count calories to eat healthy?
No, you absolutely don’t.

Tracking calories or macros can be a useful tool. It can help you understand portions, learn where your protein is coming from, and see whether you're actually eating enough of the nutrients your body needs.

But it isn't the only way to eat well, and it doesn't need to be something you do forever.

Start with the basics:

• Build meals around a quality protein source
• Add plenty of colourful whole foods
• Include fibre-rich carbohydrates
• Add healthy fats
• Pay attention to hunger, fullness and how your food makes you feel

Sometimes tracking gives us valuable information. Other times, simply learning how to build balanced meals and becoming more aware of what our body needs is enough.

The goal isn't to become perfect at tracking.
The goal is to become more connected to your health. 🌱

Have a question you'd like me to answer on a future FAQ Friday? Drop it below. 👇🏼

Nicole 🌿

Rooted Wellness

🌿 It's Official.

After months of building, planning, and creating, I'm so excited to officially launch Rooted Wellness.
This has been a dream in the making, and I'm incredibly grateful for everyone who has supported me along the way.

Rooted Wellness was created to help people build lasting health through nutrition, movement, stress management, sleep, and sustainable lifestyle habits.
Whether you're looking to improve your energy, build strength, or simply feel better in your own body, I'd love to be part of your journey.

Thank you for being here.
This is just the beginning. 💚

🌿 It's Official... My Website is Live! 🌿

I'm so excited to finally share something I've been working on....

✨ Rooted Wellness is officially online! ✨

This journey has been about so much more than building a website. It's been about creating a place that truly reflects my passion for helping people improve their health by getting to the root of what's holding them back.

For over 35 years, I've helped people feel confident on the outside as a hairstylist. Along the way, my own health journey inspired me to learn more about nutrition, lifestyle, and whole-person wellness. Today, I'm grateful to combine that experience with my training as a Nutrition Coach and Integrative Health Practitioner to help others create lasting, realistic change.

Whether you're looking to:
🌱 Improve your nutrition
💪 Build healthy, sustainable habits
😴 Improve your energy, sleep, and lifestyle
❤️ Receive personalized coaching and accountability
..I'd love to help.

I invite you to take a look around my new website and learn more about my programs and coaching philosophy.

Thank you to everyone who has encouraged and supported me along the way. Your belief in me has meant more than you know. ❤️

Here's to new beginnings and helping more people become healthier from the inside out.

🌿 Welcome to Rooted Wellness.

Link in Bio

I am so grateful and full of such joy happiness and I am so proud of myself for this accomplishment.

My mission is to help people get to the root of their health through personalized nutrition, movement, and lifestyle coaching so they can build lasting habits, restore energy, and feel their best at every stage of life.

Now.....working towards completing my Level 2!

Stay tuned on how to start working with me to start living the way your body was intended to live.

Thank you Integrative Health Practitioner Institute for helping me start my journey into becoming a Integrative Health Practitioner 🙏 ❤️ 💕

✨ A dream years in the making....
officially accomplished. ✨

Today, I am incredibly proud (and honestly emotional) to share that I have officially become a Certified Integrative Health Practitioner (IHP Coach™ Level 1).
This isn't just another certification to me.
It's another step toward the purpose I've felt calling me for years.

Many of you know my journey. Over the last year, I reached a point where I looked in the mirror and thought, "Whose body is this?" I was tired, frustrated, dealing with hormone changes, thyroid challenges, inflammation, and wondering if feeling "old" was simply something I had to accept.

But deep down, I didn't believe that.

I believed there had to be another way.

As I began learning, changing my nutrition, improving my lifestyle, focusing on movement, recovery, and supporting my body instead of fighting against it... everything started to change.

I discovered what it feels like to live in a way that my body was intended to live.

That experience changed me.

It also confirmed exactly what I want to spend my life doing.

Helping others understand that feeling tired, inflamed, overwhelmed, or disconnected from your body doesn't have to be accepted as your "new normal."
While every person's journey is unique, I believe that by looking at the whole person, nutrition, movement, lifestyle, stress, sleep, and daily habits, we can create meaningful, lasting change.

This certification gives me another tool to support the people who trust me with their health journey, and I'm so excited for what's ahead.

To everyone who has supported me, encouraged me, believed in me, and followed along on this journey... thank you. ❤️

This is only the beginning.

Here's to helping more people feel stronger, healthier, more energized, and more like themselves again.

🌿 Nicole Ruttig
Certified Integrative Health Practitioner (IHP Coach™ Level 1)

✨ BIG NEWS ✨

I’m excited to share that I have officially completed my Nutrition Coaching Academy (NCA) Coaching Certification! 🎉

This certification has deepened my understanding of behavior change, habit-based coaching, nutrition, and how to support people in creating sustainable, long-term results.

As many of you know, my passion has always been helping people feel their best, whether that's through hair, fitness, nutrition, or overall wellness. This certification is another step forward in my mission to help women improve their health from the inside out.

What I love most about coaching is that it's not about perfection. It's about meeting people where they are, helping them build confidence, and creating habits that fit their real life.
I'm incredibly grateful for this opportunity and proud of the work I've put in to get here. ❤️

And the learning doesn't stop here!
I'm currently continuing my education through the Integrative Health Practitioner Level 1 & 2 program, where I'm expanding my knowledge of functional health, root-cause wellness, hormones, digestion, metabolism, and overall health optimization.

Thank you to everyone who has supported me, trusted me as their coach, joined my programs, and followed along on this journey. Your encouragement means more than you know.
Here's to continued growth, learning, and helping more women glow from the inside out.

21 days. Real food. Real data. Real results.
I didn't do a crash diet. I did the work, Dr. Cabral detox protocol + Ayurvedic eating for my Vata-Pitta constitution + tracking everything with my Garmin.
In 21 days:
✦ –12.8 lbs & 8 inches gone
✦ Body fat 25.5% → 19.1%
✦ Visceral fat 6 → 4
✦ Toxicity score 110 → 25
✦ HRV improved & nervous system balanced
✦ Muscle preserved ✓

My Garmin even caught a food sensitivity through my HRV before my body fully registered it. Food is information. Your body keeps score.

I'm a Certified Nutrition Coach completing my Level 1 IHP certification under Dr. Cabral, and I did this on myself first. Because I only guide women through what I've walked myself.

Ready to feel this way? DM me. 🌿

Transformation Tuesday! So here it is...here are my results! I can't get over how much a difference there is. My hair is full and noticeably thicker.
If you are struggling wity hair loss I highly recommend this product.

Right now until June 12th when you purchase the 6 week protocol receive 1 free week in your kit!

DM me for details!