“A goal without a Plan is Just a dream”
~ Dave Ramsey
Welcome to Vital Nutrition and Performance
How I can help
All of our nutrition programs are done on a one-on-one setting. If you live far away, No problem! All communication is done through emails and if needed phone calls or skype. Each program starts with our clients providing us with as much information as possible on current nutrition habits and lifestyle. From there, I build the start of your plan!
Needing some at home work outs? A gym routine? A competitive CrossFit program? No Problem! Sometimes it’s hard to find something that works into your schedule! I’ve got you covered! Customized programs will get your reaching your fitness goals!
Interested in hosting a seminar for your team or athletes! Send us an email and we can discuss some options!
Fitness Templates & eBooks
We understand that you may want to test out our style of programming so we decided to bring to you some AWESOME template workouts to give us a try! Go check out our programs and their free trials!
The kitchen can be boring! Check out our grocery lists, best tips, and tricks, as well as our favorite family recipes!!
Some of the best advice I received when I was pregnant with boo was “your not going to love parenting every minute of the day but there are moments that make it all worth while” today was one of those days! It wasn’t a perfect day but some pretty perfect moments!
With that, I’m taking a social media break, It’s not good for business I know but it’s good for my sanity! If your feeling run down, tired, and in need of a holiday, sometimes you just need to turn off all the noise. If you do have nutrition and fitness questions send them to my email and I’ll get back to you! 💕 #ironagecrossfitbabyboss #vitalnutritionandperformance #ironagecrossfit #entrepreneurburnout ... See MoreSee Less
Why do you want to reach your goal weight? What will it bring you?
I too used to struggle with “I will be happy when.....”
I can muscle up...
I can squat clean 225lbs...
I can snatch 170lbs...
I have a six pack...
Turns out none of these brought me happiness. Why? Because they don’t mean a fucking thing.
After accomplishing all of these things and more I started with another set of I will be happy when... then I read a post I don’t know who it was by basically it said “you have to love yourself and love the process and a smaller dress size won’t make you love yourself or be happy”
Honestly it kinda took me back and then I realized I wasn’t using the right language.
All of those goals were because I wanted to build my confidence as an athlete and feel proud of my own self.
You see having the body I wanted didn’t make me love myself it gave me the confidence to feel good getting dressed or undressed...
My fitness gives me the confidence to compete and run and surf and do whatever I wanted...
But I do all of these things not to punish my body but because I love it. I love that it takes me places and does things that I wouldn’t be able to do if I didn’t take care of it.
The last few months where my list has grown to basically only having a body that is building a baby I am reminded that health and fitness is not because I have to, it’s because I GET to! I get to train and eat healthy because its going to keep me going for a long time.
If your only reason for exercise is to BURN off all the shit your putting it into your body on the weekend your doing it wrong.
If your only losing weight because you think it’ll make you happy... your doing it wrong.
If you are constantly fighting a cycle of all in or all out, your doing it wrong.
Start by identifying why you have your goals, remind yourself that your body rocks because even after treating it so poorly it’s still working for you, and instead of hiding your goals and being embarrassed say them loud and proud so you can stop the weekend cycle of destruction!
Nothing feels better than being truly proud of your own damn self!!
#vitalforlife #vitalforperformance #vitalforhealth #vitalnutritionandperformance ... See MoreSee Less
The million dollar question.
This can be the hardest conversation to have with a client.
During my phone consult I try to get as much information about the individual as possible, I then try to lay out a plan to give them an idea of how long they may have to commit for and how long they will be working with me, I don’t like clients thinking that in 3 months they will have shred 60lbs and have a ripped 6 pack and are able to go back to their old ways. So here are some things you need to understand and consider.
✨You didn’t gain ALL the weight overnight so it won’t come off overnight. If you’ve been over weight for 20 years it’s going to take you longer then you think.
✨Just focusing on half the program won’t get you the full results. I have some clients who only focus on food quality but still don’t eat enough, and then some who hit their macros but are eating poor choices. Now we can get into calories are calories but I do believe having the combination of good food quality with the right macro prescription is key.
✨Age, again if you have been neglecting your body and health for 20 years your going to have to work harder then then 25 year old who only has been hard on their body for five years.
✨Gender. Men usually show faster results then women. Females have complex hormones.
✨Training. Some don’t work out, some train to hard and some are smack in the middle!
✨Lastly you have set unrealistic expectations. I have had TWO clients come to me who could start a cut the second they started and they were so compliant that yes they could fire me in six months... so if your thinking your going to lose 50lbs in a month and be good to go you need to stop following accounts that keep feeding you this bullshit. Have you ever noticed that account your following has a new and improved secret year after year?
Everyone is going to lose motivation from time to time but when you start seeing those results time can fly by!! Keep pushing through and working towards your goals because there is no quick fix and there is no “faster” way to get the results, because trust me, if there was I would also be using it!!
#vitalnutritionandperformance #vitalforlife #vitalforhealth ... See MoreSee Less
I can’t log because...
I don’t have wifi...
I don’t have a scale in the camper...
I can’t pack my food...
The list goes on...
Instead of shrugging your shoulders and blaming your holiday plans find a solution!
This little travel scale folds up so tiny you could pack it anywhere!
There are a lot of great collapsible coolers on amazon that would fit in your luggage making it easy to shop at the grocery store and pack food to the beach, to the water park or wherever you are going!
If you don’t have wifi to log as you go you can easily write out some of your past days on paper to help you use as a template to use while your away!
Instead of focusing on all the reasons you have to not be successful remind yourself what you’ll gain from being successful!
#vitalnutritionandperformance #vitalforlife #vitalforperformance #vitalforhealth #summertips #weightloss #goals #motivation #fitfamily #fitmom #crossfitmom ... See MoreSee Less
Over at @abbybargholz I just dropped a very long 2 part post for my athletes and anyone who is an athlete and needs a bit of a check in! Be sure to pop over and take a read!! #vitalforlife #vitalforhealth #vitalforperformance #vitalperformance #compete #athlete #performance ... See MoreSee Less
Vital Nutrition and Performance is in Olds, Alberta.
3 weeks ago
I can’t even begin to explain how proud I am of @treena_22 She is a busy momma of two boys with a hubby that works away a lot! She attends @ironage_crossfit and starting our group coaching program back in January!
Her dedication to her progress has been so consistent and she has received so many lifestyle benefits, noticing improvements in herself and her family. As a mom is can feel selfish to spend time and money on yourself but I think it is so amazing to see moms make progress to feel their best, because when momma feels good everyone feels good! Treena was eating low calories when she started so we started out with a reverse diet focusing on whole foods. Because of these changes she was able to start seeing big changes in her body before we even started the cut! We are currently in the final weeks of her cut before we will reverse her back out and I have no doubts that she will be able to carry on with her results.
As of right now we are 4 lbs away from her goal but the funny thing is last week when I mentioned this she said “I don’t care about the scale anymore, I am so happy with my progress it doesn’t matter what I weigh”
And that’s how I know I did my job correctly! The number on the scale does not matter when you are looking and feeling your best. If your focused solely on the scale your going to have a long hard life ahead of you. Focus on the things the matter,
Food quality, health, performance, how your clothes fit, sleep, stress, strength and endurance, and I promise you, you’ll achieve your goals!
this mommas has worked damn hard and continues too! But I promise you, it’s worth it!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #fitmom #fitfamily #crossfit #ironagecrossfit #dedication #motivation @ Olds, Alberta ... See MoreSee Less
3 weeks ago
Congrats to @tanyalynn_mcdonald and @rllritchie on your performance this weekend at FOTF! These two athletes have been working with me not only on their nutrition but their individual programming.
There is a time and place for individualized programming. The sport of CrossFit has so many different movements and skills that following the class programming might leave you progressing to slowly for your goals and the level of competition you would like to compete at, when this happens, it’s time to get some help.
Having the opportunity to watch their progress in person this weekend was awesome! It’s great to see so much improvements and know the direction we need to continue on.
#vitalnutritionandperformance #vitalperformance #vitalforlife #vitalforhealth #vitalforperformance
📸 @teejaymedia #sorryforthefilter ... See MoreSee Less
The scale never gives the full story. This client has been in my Facebook group for the past six months! She came in under eating like most so we spent the first few months reverse dieting. She is a momma and a nurse so again stress and sleep can be unpredictable! Like many she wasn’t thrilled about taking photos but now she is glad she did!! While the scale only showed 22lbs lost she is looking and feeling great! She is learning how to make it work for her busy life while still enjoying some social events! If you do the math 22lbs in six months is only 3.4lbs a month... if we used only the scale I’m sure she would have fired me the first two months in.
Another example of a client putting the time in day in and day out creating a lifestyle she can maintain! I am super pumped for this client!! We have a few weeks left of her cut and then we’ll start another reverse!
Keep it up!!!
#vitalforlife #vitalforhealth #vitalforperformance #fitness #goals #motivation #weightloss #mom #nurse #healthandfitness #ialite #fitfamily ... See MoreSee Less
☀️Summertime☀️ is here....??? Either way rain or shine we are all in a different mood for food and logging!! While summer is a quiet time for clients starting it’s such an important time to learn as a client. If you want to create a lifestyle you HAVE to be put in situations to learn! BBQs and camping, weddings and parties, they all give us a “excuse” to go crazy or over indulge but if you have a lot of events maybe you could use this method!
I don’t expect my clients to carry their food scales around if they don’t want to but I still would rather them LOG something over NOTHING! With this quick visual it can help you “stay on track” Each week of summer I want to help you guys keep those extra pounds off! Let me know what questions you have or tips and tricks you could use!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #motivation #goals #macros #fitness ... See MoreSee Less
“I know what to do but I don’t know HOW to do it”
The internet is full of information. There are a lot of great nutrition coaches pumping out content day after day, post after post! Your reading it all, your taking it in, but where do you start!?
Start tracking your intake! Track your sleep, track your water! Start investigating into your food quality! Look at signs and symptoms like bloating and constant fatigue! Crest a journal for yourself and then... hire a damn coach!
We need all of that data but the faster you see it right in front of yourself the sooner your able to really get to work! A lot of clients have zero experience and it can be a bit frustrating when you feel ready but your not all that “ready” yet!
Allow your coach to make the hard decisions and give you the whys onto the best route to take! Give yourself the peace of mind that your moving forward vs second guessing yourself! Find a coach with experience and knowledge! Lastly, there is no PERFECT time to start, so just do it!!
#vitalnutritionandperformance #healthandfitness #macros #vitalforlife #vitalforhealth #vitalforperformance #fitness #weightloss #fitnessmotivation ... See MoreSee Less
With the ☀️ summer ☀️ heat it can be completely normal for appetite to decrease leading you to not eat during the day and then trying to cram all your calories in before bed! This can lead to making low food quality choices to “get cals” or it can lead you back to the cycle of under-eating for a short time.
Starting your day out with a bigger breakfast can really help to get some of those calories in as well as keep you feeling full longer. This is helpful if you have a busy day and just want to pack “snacks”. Make sure your snacks are pre-weighed and measures to ensure your getting those cals in! Choose lots of fruits and veggies that are in season! Keep that water close! With the heat it’s normal to feel thirsty faster! Invest in a good water bottle to keep you hydrated! Have a plan for dinner! Have frozen burgers or chicken sausage ready to throw onto the BBQ with some of your favourite veggies! Keep it simple and consistent!
#vitalnutritionandperformance #healthandfitness #motivation goals #vitalforlife #vitalforhealth #vitalforperformance #macros #fitfamily ... See MoreSee Less
One of the reasons I am able to be so successful with my nutrition and fitness is my friends train with me and eat the same way I do! It’s easy to have functions or go out or plan for a day on the boat because we all support one another in working towards our goals. Over the last few weeks with not training at the gym it really makes me miss that part of life and gets me excited to be back with them soon!
I decided to throw out a new program I want to start in September, “Fit with Friends”
How would this work!? You and your friends create a private Facebook group, you add me in and we set weekly goals to work towards creating better lifestyle habits for the next 90days! After 90 days if your groups wants more we’ll keep going and if not you can always jump into one of my other programs!
Some goals may start our like this:
Exercise 3xweek for a minimum of 10 minutes.
Swap out one of your take out nights with a new recipe (which you share with the group)
Each group will be different based on current habits and lifestyle!!
If this program is something you think you and your friends would be interested in let me know so I can start planning!!!
#vitalnutritionandperformance #healthandfitness #motivation #vitalfitwithfriends #vitalforlife #vitalforhealth #vitalforperformance #healthyfamily ... See MoreSee Less
This girl continues to crush it!! She is coming up on her one year and her results are incredible!! She is a young nurse who is put through the ringer of night shift! She has been able to continue to lose weight through all phases of her periodization! She is prepping and planning! She is going to Mexico with friends and feeling confident! She has set goals, smashed them and set new goals! She is not only gaining the body she feels confident and proud of, she is learning how to continue on long after she fires me!! I am so proud of her!!!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #nurse #weightloss #goals #motivation #dedication #healthandfitness ... See MoreSee Less
Pump... the... brakes People!! I think this aspect of dieting is soooo over looked!!
You have painful periods or no morning wood,
You have zero sex drive,
You feel tired and shitty all the time,
You don’t consume water regularly,
You sleep less than 5 hours a night,
You have brittle nails, hair is falling out, and acne,
You are working out 5-7 days a week not getting results,
You deal with chronic pain and injury,
You eat maybe once or twice a day and it’s shit food, but yet you want your body to give up all its body fat so you can be shredded???
No no no, that’s not going to work!! An unhealthy body will not lose weight, it’s that simple! So many get caught up in “I’m eating clean and exercising” why isn’t it working?? Well there is a lot more to it!! Your body requires overall health before you can chase those weight loss goals! So where can you start!?
✅ Get 8 hours of sleep
✅Aim for at least 25 gram of fiber for females, 35 grams for males
✅ Eat whole foods, avoiding processed junk and sugar
✅ Work towards decreasing stress in your life
✅ Take Rest Days from the gym... more is not always better.
Starting out with these simple and FREE steps can start to rebuild your poor body!
If you are not sure where to start or you need a push to get going find a coach!
#vitalnutritionandperformance #vitalforhealth #vitalforperformance #vitalforlife #fitness #healthybody #motivation #lifestyle #fitfamily ... See MoreSee Less
You have 100% control over what you put into your body, it is literally the only thing you have control over. I have been asked many times if I choose not to eat vs eat the shitty food and the reality is yes I have. I respect my body and the hard work I have put into it. Before you all freak out to remember, you absolutely can go and enjoy but you don’t have to use social events as the reason you fall off your plan. Eat before you go. Offer to bring something then you know you can eat it! … Read More