Main Content
Stay Connected
Smoothie cleanse, tea detox, wraps, and pills. All a bunch of garbage.
Ask yourself, if these things really worked don’t you think we’d ALL do them and have reached our goals already!?
I am still blown away by the “new” hot money grab and the amount of people that go for it. I get it your “desperate” for help and change but here’s the thing, time and time again exercise and a healthy diet has been proven to work. So why are we still wasting our time with the quick cure?
We want the easy route. We don’t want to change the way we live our lives. We have decided that I “should” be able to stay up late, not exercise and have a rocking body. Tell me this, who do you know that has this?
I spend a lot of time around really healthy and fit people, I also spend a lot of time around people working to become healthy and fit and not one of them is body wrapping, skinny tea drinking smoothie detoxing bullshit. They are busting their butts every day in the gym and the kitchen.
Are their real detoxes. Yes. Do some need them, yes. But I can promise you they are not marketed around losing weight. They are marketed around cleansing the liver and body after years of fatty processed foods.
If is sounds to good to be true, it is.
📸 @mallorytoddphoto
#vitalnutritionandperformance #healthylifestyle #healthyfood #entrepreneur #fitness #motivation #vitalforlife #vitalforhealth #vitalforperformance #crossfitmom #mombody #reachyourgoals
I don’t know about you but this cold weather has me day dreaming about the summer!
Funny thing is if your wanting a wedding body, or summer body you need to start that shit now... for real though.
Last summer I turned down three brides because they wanted to hire me to close to their big day! Bodies can be unpredictable! Take the stress away by starting now! Crash diets aren’t fun and don’t work! Get lasting results and feel your best!
I have 4 groups coaching spots open for February and I only have 5 1-1spots left period!!
📸 @steve.barahona
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #summertime #malibu #wakesurfing #healthylifestyle #entrepreneur #fitness #weddingseason #weddingcut #beachbody #mombody #crossfitmom #ronix
Are your creating a healthy lifestyle or an unhealthy obsession?
Ask yourself the following:
✨What does the number on the weigh scale do to my confidence?
✨Will I still feel successful if I can't properly weigh and measure my food for a week?
✨Am I avoiding family functions and holidays because I fear the ”set” backs?
✨Am I trying to trick the scale by not eating late or eating the exact same thing everyday so I don't bloat aka put on water weight?
The reality of the situation is macro counting can be a stressor and cause some serious obsession with your body weight and foods. Breaking down the mental hold that the weight between your toes has on you should be a priority!
For example: if I tell my coach I think I should weigh around 150-155lbs and as I go through my nutrition logging and tracking and feeling so much better and my clothes fit better and I LOOK the way I want to look will it matter that the scale says 160lbs?
If I buy a pair of jeans that fit me and I feel confident in does it matter what size the tag says? Does it matter if I'm a size 6 or a size 10?
Everyone's bodies look very different at different weights! We use the scale to track fluctuations because right now this is the option we have! Not using your food scale and eye balling over holidays is still a great way to stay focused! Start focusing on sleeping better, exercising, fixing your mood and your attitude and I can promise you you'll find success.
I have been logging for the past 6 years, I take weeks or months off at a time but because I've done it for so long I have a pretty decent eyeball! The weight on the scale doesn't matter if I am able to clean 220lbs, muscle up and handstand walk on demand.
So find out what you want from that number on the scale. Self worth? You won't find it there. You find it in the things your good at and the things you love! Self confidence? Nope, it's not on the scale either, it's in believing in yourself! Self love??? No way!! You find that in taking time to eat good nutrient dense foods, exercising, reading a book, taking a hot bath, singing at the top of your lungs.
Create a healthy balance, not an obsession... #vitalnutritionandperformance
Focus on what you can control.
Currently I am dealing with a pretty massive shoulder injury, and some back pain. It’s really been effecting how I have been training. It’s changing the workouts and slamming me to the bottom of the leaderboard, a place I’m not familiar with. It’s super frustrating but it’s not the end of the world.
Today I finally was able to press a dumbbell over head with minimal pain and do some T2B! I was slow and steady but I kept telling myself “focus on what you can do not what you can’t”
Did this help my time? Nope! But it sure helped my mood. Sometimes we think we have control. We think we have 100% control over our training, sleep and nutrition and the reality is sometimes we don’t! We can’t predict injury but we can work around it! Sometimes we just don’t have a good sleep or have kids waking up through the night! And sometimes we are put into a social situation or our job put us in a spot where we have to be flexible with your nutrition. All of these things are OK!
I have found it’s more important to be consistent and flexible then to be OBSESSIVE and controlling.
When I obsessed and focus on trying to control it all I feel constantly defeated leading me to really fall off the wagon and through my whole day away! For example “I might as well not train if I can’t use my shoulder” or “I’ve already ate one cookie so I might as well eat them all”
Those situations make you feel like your not successful. Like you have failed.
Try “any exercise is better then no exercise” or “man that cookie was good, and it’s not the end of the world”
Now your going to feel better about your choices and your going to continue on and now feel those “bumps” in the road.
Consistency and flexibility will provide you great results. Don’t put the pressure of success or failure as a label on your journey.
Every day you are either successful or your presented with an opportunity to learn.
What have you learnt this past week?
📸 @mallorytoddphoto
#healthylifestyle #entrepreneur #fitness #motivation #fitnessgirl #vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #goals #crossfitmom #health
You are not a victim you are a product.
A victim is someone who is harmed or killed due to someone else’s actions or events. For example if you are in a car accident because someone else hit you, You are a victim.
A product is a thing or person that is the result of an action or process. For example every choice you make determines the result you will achieve as the “product”
It seems like more and more we all want to play the victim and not take responsibility for our actions. We blame things like our jobs, our kids, our income, our lack of “time”, our hormones, our diseases, etc… for why we are the way that we are. We need to stop hiding behind the excuses and STOP playing the victim. We are the product.
We CHOOSE to have stressful jobs, we CHOOSE to have children and then put them in every sport, we CHOOSE how we spend our income, we CHOOSE to over-schedule ourselves. We CHOOSE hormonal birth control, we CHOOSE to sleep less and drink more. We choose all of these things while knowing the risk but still choose to turn our head and play the victim.
How you spend your time is up to you. You will never make any REAL change if you can’t own up to the fact that everything you're currently dealing with was the product of the decisions you have made. Can you dig yourself out of the hole you created? Yes, will be it painless easy, and quick?… No. But when you stop selling yourself on the bullshit self pity party and you step up to the plate and take responsibility you will begin to feel like you are back in control. When we are in control we feel like we have POWER and when we use that power over ourselves we can start making that change we long for.
Spending another year playing victim will not change your life, but taking back your power…that will change everything.
📸 @whitecreekranchphotography
#motivation #vitalnutritionandperformance #healthylifestyle #fitness #fitnessgirl #crossfitmom #entrepreneur #vitalforlife #vitalforhealth #vitalforperformance #goals #noexcuses #ironagecrossfit #ironsharpensiron
even if your a small forest surviving off the moon alone. your light is extraordinary. -reminder
📸 @whitecreekranchphotography
#vitalnutritionandperformance #motivation #healthylifestyle #achieveyourgoals #vitalforlife #vitalforhealth #vitalforperformance #crossfitmom
Template diets are bullshit.
The other day I was scrolling and came across a very successful CrossFit coach who also markets nutrition templates. She seems to be quite successful with them but here’s my beef.
Someone comments on a thread: “hey started your template last week and I’m STARVING, what should I do” Her response, eat more veggies or fats.
My blood seriously started to boil. There is so much wrong with that. Like what if the calories are just WAY to low for that person? How much extra should they eat? And which one? She said OR... the list goes on.
What works for one person doesn’t always work for the next! I currently have 30+ full time clients NONE have the same macros, refeeds, or training days because they are not the same people. Why waste your money and time on a template when you can invest in your own personal plan based on your own needs and lifestyle.
Ask yourself, do you want a coach or a piece of paper?
📸 @mallorytoddphoto
#vitalnutritionandperformance #motivation #healthylifestyle #achieveyourgoals #vitalforlife #vitalforhealth #vitalforperformance #crossfitmom #coachlife
Weekly checkins are 🔑
As much as it feels like ALOT when you get started it also helps you stay focused and if you do stumble you know you can get right back at it by the small reminder sent out to get you to check in! Keeping your goals right in front of you will keep you going.
People generally fail at long term goals because they don’t adopt the daily habit in continuing their success. Also their plans are very restrictive to get you those FAST results that never seem to stay! So ask yourself what do you need to be successful? Things I have found useful:
✨Weekly checkins
✨Progress photos
✨Biofeedback tracking forms
✨A supportive group of friends
✨A flexible plan that doesn’t cut out EVERYTHING you love
✨Long term periodization
✨Good cook books
✨Learning as you go what works and what doesn’t
✨Try it for at least 90 days with a FULL effort!
Can you commit to 90 days?
#vitalnutritionandperformance #healthylifestyle #motivation #vitalforlife #vitalforhealth #vitalforperformance #momlife #achieveyourgoals #coachingworks #faddietssuck
“Nutrition is hard, exercise is hard”
The style of Exercising or training you do is a choice. The level of intensity is 100% on the you. It should be challenging but it should be fun! If CrossFit was NEVER fun I would have quit along time ago! Some may think it’s hard and sometimes it feels difficult but for me running a marathon would be hard. It’s relative to the person. Luckily we live in a community where if we don’t like something or find it hard and not fun we can do something else! Try to mix it up! Try yoga, try traditional training, boot camp, personal training, find something that you enjoy enough to challenge yourself but can stick with it.
The same goes with nutrition. It may seem hard but really it can be quite simple:
Eat meats, vegetables, some fruits and starch, limit your sugar! Seems pretty straight forward. We have 100% control over our nutrition. We as adults do the grocery shopping and meal preparation. We have no reason to buy junk food and become a victim to our cravings and unhealthy thoughts.
There is no such thing as good foods or bad foods. We create these boundaries of what we can and can’t have creating an unhealthy mindset around our food.
Our mind is our most powerful weapon it determines our success! How you approach your lifestyle changes will determine how successful you’ll be.
Change your thoughts from “nutrition and exercise are hard” to “I am so thankful I am able to chose healthy choices for my body” it will make all the difference in your journey. You’ll turn your pouting self pitty self into a strong powerful individual in control of your life. We can use this strategy in all areas of your life.
Can you imagine if as kids we said walking is hard and never tried again or talking or reading or making friendships. Somewhere in growing up we became scared to fail and scared to learn so it was easier to label things hard and move on.
Well, not this year.
@mallorytoddphoto
@jaktrx
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #motivation #healthylifestyle #fitnessgoals #kitchengoals #momlife #crossfitmom
🚨Client Highlight!!!🚨
To say I am proud of this girl is an understatement! This fantastic client is a busy 23 year old nurse who decided to take action and go all in on herself and her goals!
The progress she has made is incredible! Going from eating 1500cals to 2100cals!
She is focused and determined! I love her check ins as she is constantly doing what I ask of her even NOT logging at Christmas and enjoying her self! She is going to have an incredible year and I am so thankful to be a part of it!!
#vitalnutritionandperformance #clienthighlight #healthylifestyle #motivation #nurselife #weightlossjourney #proudcoach #goals
If I could grant you one wish on 2019 it would be HAPPINESS. Life is short and we all deserve to be happy. I hope you put it at the top of your list this year! 💜
Don’t Fall for it, A New Year will NOT bring a NEW YOU!
It drives me so crazy when every year around Christmas and New Years you are all the New You bullshit.
Like how is that going to work? The clock strikes midnight and now your someone new??
Head to the blog... www.vitalnutritionandperformance.com/dont-fall-for-it-a-new-year-will-not-bring-a-new-you/
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #fitnessmotivation #healthylifestyle #crossfitmom #bootcamp #personaltraining #goals #momlife
Somewhere between kids and careers we lose ourselves. We give ourselves to our families and we give ourselves to our jobs. But when do we give ourselves the love an attention we need... we deserve?
I have always been a selfish person. I have always known this. I enjoy doing what I want when I want and I don’t like to answer to anyone. I love being a mom and a business owner and every other hat I wear but I can only do those things if I take care of myself.
Bentley watches me weigh and measure my foods. She knows I work out while she is at day home. She sees me meditate. She sees me reading books and taking hot baths. She loves sleep over at grandmas and Nanny’s while we take a weekend away. She enjoys snowboarding and riding in the boat all summer long. If you ask her she wouldn’t call me selfish she would call me a good mom.
So why are you scared to do these things? Why are you worried that taking care of yourself will make you look like a bad mom? Do you think I’m a bad mom?
For some reason, you decided that putting yourself and your happiness last would make the people’s lives around you better, but what if this year you took your life back and made it better, don’t you think it would make everything and everyone around you better?
What are you going to do differently this year for you!?
#vitalnutritionandperformance #vitalforlife #vitalforperformance #vitalforhealth #healthylifestyle #fitmom #selflove #selfcare #crossfitmom #motivation #ironagecrossfit #crossfit #momfit #getfit
I can’t even believe 2018 is on the way out. Are you making New Years resolutions?
I gave up on resolutions along time ago, but I do like committing to New Year Intentions.
The number one factor I see determining whether or not a client is seeing results is stress. How they deal, carry or ignore their stress is a major factor in creating a healthy lifestyle. You will not get the results you are looking for if your not managing your stress and with that I decided to create 30 Days of Wellness!!
Everyday you will receive an email with a small challenge to get you working towards achieving goals, creating routine, making better nutritional habits, and just feeling better!! So sign up!! We are starting January 1st!!
Sign up by heading to Vital Nutrition and Performance and adding your email address to the newsletter! Then send me a quick email letting me know you want in!
#vitalnutritionandperformance #healthylifestyle #motivation #healthandwellness #goals #crossfitmom #bootcampfitness #vitalforlife #vitalforhealth #vitalforperformance
✨🎄Merry Christmas 🎄 ✨ I would like to thank you all for your support liking, sharing, taking polls and watching my rants!! It’s time for a bit of a rest and relaxation before we kick off January!! I hope you all do the same!! Enjoy the holidays everyone!!
