A wellness coach serves as a personal lifestyle trainer for individuals seeking customized accountability in maintaining a healthy lifestyle. Unlike a personal trainer, a wellness coach covers several different aspects of health: fitness, nutrition, emotional, stress and personal well-being. A person’s individual health is the top priority, so discovering a distinctive plan that suggests exercise routines, nutrition advice and lifestyle adaptations that cater to each individual’s daily life is key.
In many ways, a wellness coach is not just a teacher, but also an encourager. Living a healthy life should not be a challenge, but sometimes, we need a little support to help us reach our goals and find out what we are truly capable of accomplishing.
Nicole Montesanti is a fitness & wellness coach, and all-around interesting woman. We had a wide-ranging conversation in which she imparts helpful experience and insight for us.
What inspired your dedication to fitness and wellness?
Tracking progress; And when I say this, it’s more like an overall feeling of control. I tracked what I was doing (my controlled variables: food/macros, workouts, good/bad, etc.), and I tracked my results in complementation to them. Keeping track and staying aware throughout the process made helped me remain more engaged because everything felt more intentional. I was able to make intentional decisions towards my goals, purpose, and what I wanted/still want out of life.
What do you find are people’s top fitness concerns and what advice do you give?
In my opinion, top fitness concerns are not understanding the concepts of what they need. My average clientele is between ages 35-50, male and female are relatively close in the 50/50 range. They come to me all with all sorts of stories, but essentially the same initial problem. They don’t know what to do and how to change their body. They compare it to years prior to how they felt they lived and don’t understand why it feels so different now. Well, my first tip of advice is to realize that your body is not the same, and that’s okay. We don’t digest food the same nor burn it the same. Actually, old cars don’t run as good as new ones, especially if you haven’t driven it or given it the right fuel. The point that should be emphasized here is to understand the “what’s” & the “why’s” behind what we do and what our body needs in midst of getting there. That is how we control and manipulate not only weight loss, but overall body composition change. Another problem that I typically hear is lack of support and also very frequently an expression of challenging environmental situations. We are already our own worst enemy, so adding a negative external factor is not promising in the decisions we make. My advice? Check your surroundings and check who you turn to in life. Make sure they contribute to you in a positive way. Make sure they are someone that you aspire to be. Make sure they teach you things that contribute to your future you.
How can people introduce fitness into their lives for the long-term?
You can only introduce fitness into your life for the long term when your mindset is in it for the long run. When I look in the mirror, of course, I check out my abs, but all jokes aside, I really don’t, not anymore. It doesn’t really phase me. I got the leanest I’ve ever been, and I was still lost. I was still angry and experiencing anxiety. I was still having “bad things” happen “to me,” and it wasn’t until I hit my rock bottom, at my leanest, that I realized my journey wasn’t done. I looked the best I ever have and still wasn’t happy. I achieved my goals plus more and still wasn’t fulfilled. Things were still happening to me. With this, my weight took a toll and mental health went downhill in acquiring a binge eating disorder and having a severe case of body dysmorphia. It wasn’t until I had taken my fitness to another mindset and re-trained my mind in all these things and that they had happened “for me.”
How did I introduce this into my life in the long term? By going into it my journey with authentic clarity, self-awareness, and self-compassion. Have clarity in what you want and WHY. Be aware and accountable for where you’re at. When you fall, be compassionate, get back up, and take that step forward. The habits you change and things you sacrifice, the discipline you gain, and the progress you achieve are what keeps your results sustainable. The things you believe and the mindset you keep is what brings you to a different level of self-love.
So, why did I choose fitness? Because the standards that YOU see physically are a reflection of the standards, that I have set for myself mentally and standards are what change your life.
For people who already work out regularly, how can they take their bodies to the next level?
The only way to take your body to the next level is to know the level you are currently at. Keep track of what you’re doing and really keep track. The older we get, the harder it gets, and that is okay. Track your water consumption, macros/calories, days/week you work out, down to the hours you sleep. That’s why my coaching has turned holistic. That went from the status of trainer to health coach. My niche is fitness and nutrition, but my program is holistic health because everything matters. So much can contribute to weight loss/gain. Only when you know where you’re at, is when you can make changes as need be and/or reach out for help. At the end of the day, you are your own experiment. You have a choice, and you are in complete control.
What is the connection between nutrition and fitness?
When you have a goal, everything matters, and it all has to make sense. There is an intention and purpose behind the science when it comes to feeding your body for your goals, whatever they are. Whether they are physical or performance, if you want to optimize your results and sustain them, learn how to complement the two in a way that suits you. The importance of protein, carbs, and fats working with what you are physically doing to your body really affects how you feel inside and outside of your workouts. Coming from someone who’s been from a partier and college athlete to a bodybuilder competitor and girl with an eating disorder, I can now say I honestly feel the best I’ve ever felt after years of trial and error and ups and downs. Can I get better? Of course, we all can, but point is, I feel good, happy, and feel that I am able to balance my life.
What does your typical daily diet consist of?
I have the same breakfast every day. It’s yummy, easy, and convenient. It’s an egg scramble that consists of eggs, egg whites, spinach, turkey sausage crumble, and chopped sweet potatoes. I also love me some sugar-free ketchup on it ☺. I then have lunch, which is typically some type of bowl either with chicken or turkey, Brussel sprouts or asparagus, and rice. I also will use a condiment or something to give it that “ethnic” feel, i.e. enchilada bowl, balsamic bowl, Asian stir fry bowl, etc. Then, my next meal is a smoothie that is made of a protein scoop, spinach, PB2, oats, and avocado. I will most likely pop a protein bar throughout the day with my schedule and dinner is always some sort of dish with protein, fats, and vegetables. I don’t typically eat heavy, starch carbs at night.
What’s the best piece of health advice you ever received?
This is so hard! I’m a believer in holistic health, so I want to focus on categories of health advice that I think are all important. They all play a piece in my health that I myself treat as a lifestyle. Do I have ups and downs? 100%, but the way I respond to them has drastically changed from how I used to. All of these were pieces of advice that I follow every day: work on being happy, use your muscles, avoid negative self-talk, practice self-awareness, eat good and eat right, handle your stress, practice self-care, and self-love because they are two different things, and lastly, and now my favorite, reflect.
What is the best fitness advice you can give our readers?
Really think about what you want. Do you want the idea of it or the actual lifestyle? No matter where you’re at, it’s going to be difficult for everyone to get to where they want to be because, essentially, it’s better than where you’re at, no? So, in theory, it could be that the better you are, the harder you have to work, no? My point is that no matter what, it’s going to be work. It’s going to be uncomfortable. There is going to be pain, loss, and tears. There is also going to be a pleasure, gain, and choice. Focus on the person you are becoming in the process and become so aware of yourself that you become your own project in finding the lifestyle that you desire.
An experience that changed your life?
This is another hard one to answer. There have been so many experiences that have changed my life. I’ve had some pretty messed up things happen, and the reason I say that is because that is really where my power comes from. That is where I grew. I lost friends, and I also gained some. I’ve had my heart completely broken, and I am sure I also broke others. I have been without a place to call home and down to $0 in my bank. I had gone through some of my hardest times while having to play a role as a coach and leader to others, when deep down, I didn’t even have my shit together. I am all about opening up and telling my story, but in this type of article with only so much space, I feel empowering is more important.
What do I mean by this? My point in saying this rather than talking about an individual experience is to emphasize the pain and loss that I went through and pushed through to get to where I am today. I don’t fear humility not because I’m wonder woman, but because I can’t for it’s part of my story. Changing your life is not easy. It’s hard. There is going to be sacrifice. There is going to be times you fall, but you must not give up.
Hardest thing about staying motivated
Our own thoughts. When I look back in retrospect, it is wild how easily and frequently my mind contaminated my thoughts. It’s like our minds look around and spot all the things that are negative. If we let it talk to us, it can argue against the things we know we want to be doing and/or should be doing. Our minds are and can be so negative and lazy! It doesn’t matter how positive or optimistic you are, if you fail to practice self-awareness, then the small things begin to add up and affect our choices and habits. Therefore, we have to continue to do our mindset work every day. You can call it prayer, meditation, or reflection. I don’t care what you consider it, but we have to continue to do it each and every day. Tony Robbins said, “Wants don’t get met, standards do,” and the only way we know our standards is if we know ourselves.
Why does this matter? Because when the motivation isn’t there, which won’t always be, then you know your standards will be.
![From Music to Perfume: How did your background as a music teacher influence your transition into perfumery, and how do you incorporate your musical sensibilities into creating fragrances? I’ve always thought in terms of metaphors, and music has many that can be related to perfumery! Beyond just thinking in terms of top, middle and base notes [soprano/alto/tenor in choir], I approach each fragrant idea as a composition. When documenting my ideas, song structures often come to mind. As the scent brief is visited, I meditate on what the fragrance should convey - do I want to create an accord or a “chord” of fragrance note combinations? Do I want an a capella soloist (a particular ingredient to stand out more than others?) Many of my thoughts regarding song composition transfers to my scent formulation process, with me treating each note as an intentional soliloquy at some point.
Brand Origin: What inspired you to start Pink MahogHany in 2005, and how has your vision for the brand evolved since its inception?
An avid lover of all things pleasantly scented (with slight modesty), looking back in retrospect, it’s no huge surprise that I’ve created an indie perfume house with just an idea to provide unique options for those who may be sensitive to unnecessary pungency. Initially, I just wanted to evaluate various blends to note their aroma profiles when “played” together…it wasn’t until I had friends and family asking if I knew of brands that catered to those who may be on the more olfactory sensitive side, that I really began to take my research more seriously. In the almost 20 years that Pink MahogHany has been in existence, our micro visions for the brand have evolved to larger territory. Where Pink MahogHany used to only be a personal brand, we are now also a bespoke formulation service provider to other indie brands seeking unique fragrance offerings for their products. These products range from (but are not limited to) perfumes, candles, body butters and lip balms. Ingredient Transparency: You emphasize transparency and the use of desirable ingredients in your products. How do you select your ingredients, and what challenges have you faced in maintaining this standard?
Being an indie brand often comes with a set of assumptions and misconceptions - one of them being more negative than positive as it relates to ingredients used. There is a lot of “fluff” in the industry with labeling falsification. Because fragrance formulas are a trade secret, not every molecular breakdown of a material has to be noted on the ingredient label (it would be incredibly long), but we at Pink MahogHany™️ adhere strongly to the IFRA [International Fragrance Regulatory Association] regulations that state for common and potential allergens to be listed on our ingredient label. We’ve taken this a step further to also include these ingredients listed on our website to promote further transparency, all while protecting our intellectual property. Unfortunately, we’ve had companies to unethically sell lesser expensive “dupes” of our artisan perfumes, so as a way to create a better authenticity stamp, we make it our duty to be honest about our claims. If our perfume says “Rose Bulgaria”, it is in fact just that and not a component of rose being passed off as the source material. Collaborations and Custom Scents: Can you share more about your work with private label clients? What excites you most about creating custom scent solutions for other indie brands? I could easily sum this up in one word and say “Funding.” True, there is money out there, but I’m always thinking outside the box. Having a program that has an “Each One Fund One” mentality doesn’t exist (that I’ve been made aware of). Bootstrapping can be quite the challenge, even when you’ve reached the 6-figure mark annually. Competition to be seen and set apart is extremely high, so having quality packaging and branding is a must. There are lots of factors to consider, though when desiring to make upgrades. If there were a unique, tier-geared funding operation available, it would help perfume brands offset packaging and bulk material costs in the beginning stages.
Industry Challenges: What are some of the biggest challenges you've faced as an independent fragrance house, and how have you overcome them to grow your brand? As the brand continues on the path of organic growth, I would like to expand our reach into schools, offering perfumery as an arts elective for middle and high school. I’d love to partner with botanists, farmers and horticulturists directly to grow and source raw materials for the students to work with in the creation of tinctures. My passion is getting back to nature as best as possible, as nature was my first “scent experience” as a child. We would also love to witness our fragrance creations being used to scent model homes, our focus diffuser blends being used in automobile dealerships as well as partner with Air Bnb and boutique hotels that specialize in highlighting minority, indie brands. Personal Journey: How has your personal experience, particularly as a divorced mother and someone who has experienced the loss of a child, shaped your approach to life and your work in perfumery?
Because I homeschool my twin sons, we are together a lot more than most, so one thing we all do is have moments of sharing where a neutral “floor” is laid to converse about anything. Though they are quite communicative by nature, I realize that sometimes I can be in work mode so much that it spills over into what should be our quality time. My sons see the authentic me and learn how to communicate through seeing authenticity. I’ve learned not to feel as if I have to be the epitome of perfection but allow them to see my imperfections vulnerably but with discernment. Having had two traumatic experiences pretty close together has taught me how to truly slow down and enjoy the simplicities of life - igniting a spiritual aspect that I’ve always carried but never fully explored…until Kenji’s sudden passing (2018.) Grief has a way of catapulting us into a quest for more meaningfulness in both life and business. After Kenji’s passing and my processing through the initial stages of grief, I was able to incorporate our spiritual bond into Pink MahogHany by way of essential oil diffuser blends for both focus and sleep and most recently aromatic perfume elixirs. It’s been quite the process channeling the void of his physical presence, but I also have peace knowing he can be honored in a great way through scent. I noticed once I began to be more open and receptive to spiritual signs, synchs and “winks”, more ideas began to flow. It’s been this way since his transition. Emotional Expression: Fragrance is often tied to memories and emotions. How does your personal life influence the fragrances you create, and do you have a particular scent that holds special meaning to you? My creative process is much more alchemic now, and I include Kenji by talking out loud to him, believe it or not. I’m a firm believer that when our loved ones transition from the physical plane, they are still present - just in another form. I choose to keep his memory alive by not pretending he never existed (even if for a brief period of time). I am working (slowly) on a book and accompanying fragrance, but I know it will require me to revisit some memories I’m not quite ready for, so until then, his big brothers will launch their debut fragrance, The Peaceful Tiger (they chose the name.) I’ve learned that even in what we consider “small things”, our transitioned loved ones want to be recognized and acknowledged. When the twins and I designed their fragrance label (with a designer out of the country that didn’t know anything about me personally), we had issues with the graphic - so much so that the designer asked if they could rework the design. When they sent the proof for approval, the Tiger was not only younger but sleeping, with an uncanny, angelic resemblance to baby Kenji! Becoming more aware and being more sensitive to my intention for launching a fragrance has definitely made room for more divine situations like these to occur. Healing Through Scent: In what ways has creating fragrances been a form of healing or expression for you, especially after the loss of your son, Kenji Mwamba? I know my sons may not necessarily want to be perfumers, but they definitely have an entrepreneurial heart. My desire is that whatever they decide to pursue (acting, script-writing, music or architecture), they know that anything is possible with the right amount of determination, grit, belief and immersion. One reason I chose to homeschool is so they could enjoy learning without restraint and have ample time to devote to their own separate passions and it still be fun. They know Pink MahogHany is theirs if they want it (many, many years from now - lol), and we are already discussing business structures for whatever they choose their role to be once I retire. Work-Life Balance: How do you find balance between your professional responsibilities and personal well-being, and what self-care practices do you prioritize? I’m not just a perfumer; I’m also a consumer, and self-care is huge for me. I often take salt baths to reset my energy and clear my mind after being around large groups of people or free a long day. I’m a habitual perfume sampler, and I have so many to choose from to wear as my “nightcap.” Even if just for 10-15 minutes, I cherish each moment I’m able to have some “me-time.” When time and co-parenting schedules permit, I’m definitely on a flight somewhere to indulge in some delicious food and mouth-watering mocktails!](https://www.womenontopp.com/wp-content/uploads/2024/10/IMG_3812-1200x720.jpeg)
Join the discussion!