“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!!
6 days ago
Fill in the blank...
I want to lose weight but I don’t want to _______________
•Diet•Exercise•Give up alcohol•Stop partying every weekend•Get more sleep•Drink more water•Count macros•Diet longer than a week•Hire an experienced coach•
So my question to you is, then how are you going achieve your goal? More importantly how will you be able to maintain your goal?
We are constantly bombarded with smart marketing of quick fixes and guaranteed to lose ridiculous amount of weight in a short amount of time that we are hesitant to actually do what we know we should have done from the start....
Hire a nutrition coach, prepare for the long haul, and hit the gym.
Your journey is your journey, some will have fast results and some will take time.
Gaining that extra belly fat didn’t happen over night so we need to stop expecting to lose it over night!
We didn’t go to bed last night feeling the best we have ever felt to wake up feeling like complete shit, so one week of good sleep and supplements isn’t going to fix it either!
All of these things have happened to our bodies from years of treating it poorly.
When you are ready to ACTUALLY do the work to achieve the goal you actually want to achieve you will let no one and nothing stop you. Everyone is encouraged to work at a pace that they can continue on with long after their program is done, but I am telling you, it’s going to be harder then you think and at some point your going to have to give up “balance” to create your vision.
I can honestly say that putting the work in may feel frustrating but when your standing in the mirror feeling confident and feeling DAMN good, it’s worth it, and your do it 100 times over!!
#healthylifestyle #healthyfood #vitalnutritionandperformance #vitalforperformance #vitalforlife #vitalforhealth #fittips #fitmom #fitfamily #crossfitmom #crossfitpregnancy #foodprep #countingmacros #fitchicks #goals ... See MoreSee Less
7 days ago
Counting macros can take a bit of time to get used too! Here are my best tips and tricks to make it a bit more streamline!
🍎 Don’t choose vague options like “medium” apple, always physically weigh your apple! If I’m at home I weight it, chomp it down and then re-weigh the core. If I’m going to eat on to go, chop it up! This will really help with consistency!
🍎 Stick with measuring your meat either raw or cooked and be sure to select that option!
🍎 Always use grams over cups, again if your measuring something like grapes they might stick out the top or how do you fill the space with the shape of the grape!? Keep things simple!
🍎 Weigh those small amount of fat you pretend was only a TBSP, you know what I’m talking about that “small” scoop out of the peanut butter jar!
🍎 Remember most pastas and rice are in dry uncooked weight on the packaging! For the products we use I have cooked the single serving once on its own and then wrote it down to make for easy measuring when we all eat together!
🍎Use your recently eaten buttons! This will keep things quick and efficient! If you eat the same breakfast everyday go ahead and add it into your recipes and then it’s only one click instead of adding things over and over.
🍎Check the serving size of the packaging and the entry! I have found many times that it was wrong and I am needing to adjust the entry!
🍎Lastly, always log before you eat! If your trying to hit certain macros it’s much easier to log all your meals and then adjust them to work vs eating all day and at supper time realizing what you had planned for supper leaves you short or protein, over in fats and no carbs left!
Let me know below what’s been your most helpful advice for logging your macros!?
#healthylifestyle #healthyfood #vitalnutritionandperformance #vitalforlife #vitalforperformance #vitalforhealth #fitfamily #fitness #countingmacros #fitmom #crossfit #goals ... See MoreSee Less
Reminder!!! In case you missed my post yesterday, I will not be accepting new Vital clients for nutrition, or personal programming after June 15! After filling 3/6 spots this morning, you may not want to wait much longer!
There is no “perfect” time to get started so don’t wait!! Once I’m full or hit June 15th, you’ll have wished you would have taken the spot you wanted!
#vitalforlife #vitalnutritionandperformance #healthyfood #26weekpregnant #vitalgroupcoaching #vitalperformance #coacheskitchen #counting macros #fitness #healthylifestyle #fitfamily #weightloss #strengthtraining ... See MoreSee Less
It can definitely feel expensive to eat healthy especially if your feeding a family! When looking at our family expenses we knew we needed to do a better job shopping smart! Here is what we do to cut down on waste and save money 💰 💰 🍎 15% of Tuesday at Sobeys
We pick up enough for a whole month of:
Almond milk and coffee creamer (check the dates)
Extra Lean ground beef
Frozen lean ground beef burgers
Rice crackers and rice cakes, rice noodles
Gluten free pasta
Olive oils, spices
Deli meat (freeze a couple packages)
And anything else on your list that won’t go bad!
Our other groceries we do find Costco is generally cheaper!
By planning out your meals and having choices ready to go it makes it a lot easier to buy the volume you need while having things ready to go each week!
So far we are saving between $300-$500 buying in bulk! Give it a go!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #smartshopping #healthylifestyle #healthyfood #coacheskitchen #macrocoaching #savemoney ... See MoreSee Less
I love love LOVE progress photos!!
I started up a private coaching group in January, I wasn’t sure how it would work exactly but so far it’s been great for our clients! They are able to check in and share and support one another! It’s fun because they can see how no two person receives the same macros and how lifestyle plays a huge part while also discussing group topics and questions!
This client is a busy working mom of two and has been making great progress! I am so pumped for all of her hard work! Not only is she seeing the results she is feeling them!!
Interested!? Let’s chat! You are able to join the group at anytime! If your wanting a little more one-on-one time, I’ve got that too! ... See MoreSee Less
Where do you see yourself in ten years?
Do you see yourself standing in the same place?
Do you see yourself wondering “now what?” because your kids have left home?
Do you see yourself wondering why you didn’t make the change ten years sooner?
Over and over I hear, I’m tired, I have zero energy, I don’t have a sex drive, I hate the way I look and feel about myself.
What if this time when you said “tomorrow” it was the last time you said that statement to yourself!?
What if you changed your habits and your WHOLE family felt the benefits?
What if you woke up feeling comfortable with your skin and lifestyle all because you simply felt better??
You deserve to live the best version of yourself, when will you start to believe that too? Will you wait until your 40,50 even 60? Or will you start today?
Just for once, what if you actually followed through??
Let’s get you started, it’s that simple.
#vitalnutritionandperformance #vitalforhealth #vitalforperformance #vitalforlife #fitness #fitmom #crossfit #ironagecrossfit #countingmacros #liveyourbestlife ... See MoreSee Less
Ya’ll know I am 100% against working out to “undo” poor eating habits but I so support using your most dreaded exercise against you in trying to get you to stop and think is it worth it... Let me explain.
Sometimes when we get started we find ourselves with high cravings or put into situations that it could be really easy for us to blow our calories out of the water, (yes I preach balance, but I also want you to reach your goals) so finding a way to get you to stop and think will _________ be worth it?
If you don’t take the time to stop and ask this question and come to terms with the consequences you’ll continue to stay on the hamster wheel of disappointment because you keep throwing your progress away for “one night of fun” turns out “one night of fun” every weeks can throw your week out the window, so this routine snowballs into months and years of “eating clean” without results. If your NOT trying to lose weight this system will probably work for you, but I am talking to the people who WANT weight loss.
During my cuts to break some habits I have set up the mindset of “for every calories I am over I will complete those calories on the adult bike” this way I KNOW the cost before I indulge. I know how bad 30 cals hurts and I have never found out how bad 300 feels because having consequences greater then the scale not moving was something I could physically feel and have to deal with, it only took a couple times going over to realize it was not worth it.
I found this to be super beneficial because it stopped me from making emotional decisions and it made me think of my long term goals. Again it’s not an after thought of “I ate like this so I’m going to work it off” it was “do I really want to do extra work to stay on track of meeting my goal”
See the difference? Let me know what you think?? What are you going to use as your stop and think???
📸 @mikeystevensonphotos #canwest #vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #fitmom #crossfitpregnancy #fitfamily #ironagecrossfit ... See MoreSee Less
Starting the pre-diet nutrition plan this week, what does that mean? Well let me touch base on that!
The last 6 months I have had zero appetite for the foods that I normally eat and excel on. I’ve been eating gluten free pastas, bacon, eggs and tomatoes sandwiches, ribs, higher fat foods and less “clean” carbs for me.
With Matt being in a cut and supporting him it’s best to all join in on the food quality which is perfect for me leading up to getting ready for my new and improved mom bod once Bauer comes.
Focusing on high food quality again while eating a ton of calories will allow for me to feel better and back on track once my calories start to become restricted again.
So instead of trying to change out my food choices AND restrict calories it will feel much more natural and will make it EASIER to stay on task and not have the cravings for shit food!
In my opinion this is one of the MOST IMPORTANT parts of any diet because if you won’t stick to the foods you “have” to eat you’ll go back to your old ways and gain weight back: for example a client will stop eating out, start choosing food quality foods, lose the weight and then start eating out regularly and choosing all the foods they cut out because they did no adopt the lifestyle they went on a diet vs eating for their goals and to MAINTAIN their results, make sense?
I could talk about this all day. Each person will be different and your maintenance macros will be different therefore the foods I listed off are specific to me. I personally have not lots weight or kept it off eating bacon and pasta... but someone who has higher fats and handles those foods better might be able too, again this is why you need to periodize your nutrition.
This goes back to my personal opinion of Don’t start anything you can’t maintain, and I see this a lot with keto... people want to results but go back to carbs and balloon 🎈... why... cuz you went back to the lifestyle and choices that put you in the position to search for a diet. Carbs weren’t the problem, your choice and volume were.
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #mombod #fitness #health #countingmacros #entrepreneur ... See MoreSee Less
If you dropped your phone once, would you pick it back up and then continue to smash it??
So why do you blame one “bad” meal or “treat” for a day/weekend/WEEK of poor choices???
Heading into the weekend remember, food and booze should not be the reason you enjoy long weekends, your friends and families company should be! Lastly if your going to enjoy and indulge you can plan ahead and try to make it work, or you can enjoy a couple meals and move on guilt free! You have choice and you have options! Whatever you decide should be guilt free and without trying to “fix” it afterwards by doing extra workouts and under-eating, that solves nothing!
Enjoy the weekend but remember, it’s just a couple of meals!
Thanks to one of my awesome clients for that little cell phone analogy! 👌🏻
#vitalnutritionandperformance #vitalforhealth #vitalforperformance #vitalforlife #healthylifestyle #balancemacros #macrolife #easterbunny #whitecreekranchphotography #crossfit #crossfitmom #crossfitgirls #womenoffaith ... See MoreSee Less
Do you need personalized programming?
First I think it’s important to understand what your goals are and what your WILLING to do to reach those goals.
Working out in classes is great! It’s fun, you have friendship, you have support, you have that daily competition whether you want to admit it or not. As someone new to CrossFit you won’t need personalized programming because the programming for gen pop should start to build your skills. Once you settle into CrossFit and decide it’s your sport of choice you’ll need to figure out which division you want to compete in.
Scaled athletes will not need to have personalized programs, period. If you have extra money to invest, invest in some PT sessions to work on your skills and technique and then use open gym to practice. Intermediate to beginner RX, this division is the hardest because your able to RX movements but some still hold you up! You could win scaled divisions if the wods go your way or you’ll come in the bottom half of RX but won’t care cuz you love it and just happy to be RX.
RX, Elite and pro, you need personalized programming. You are able to perform all skills but once the volumns becomes to high or you get weaknesses put back to back you struggle. You are needing to work your weaknesses weekly, not biweekly, your needing to fix problems by directly attacking them, and you need more volume to keep up. Don’t get me wrong I don’t mean you need 2-4 hours you just need a full hour of very focused volume.
For example, yes you can do A muscle up, but not many, well your going to need to work on those or muscle up skills weekly, in our gym, we don’t focus on that weekly because we have such a small population that currently benefits from that. You however may NEED that.
The downside to personalized programming, you may not enjoy your training as much as when your following classes and attending, but again this is where you have to ask the question, are you WILLING to do what it takes to reach your goals.
Also, before the extra training and personalized training I 100% think your nutrition should be the priority. #mytwocents 📸 Mikey Stevenson ... See MoreSee Less
Our body is capable of amazing things. These are progress photos from a cut I did two years ago!
The first picture in the green shorts was the moment I realized I was ready physically and mentally to get back at it. Bentley was now sleeping better, I had a more normal routine and I was feeling like I could manage.
The next photo was literally only a couple of weeks later, and the pink shorts was 10 weeks after the first photo!
It’s funny because at the time I still wasn’t happy but now looking at this in like man I can’t wait for that again!
If your thinking about getting started in a body composition transformation don’t hide from the camera! The difference in weight here is only about 15lbs, but the photos speak volumes. There will weeks or maybe months that the scale might not move a whole lot but you can start to see changes right away! Also it’s a good reminder of how far you have come if you haven’t met your goal yet!
Sometimes I’ll look at my clients logs and think “I wonder why that weights not moving” then they will send me a HOLY SHIT photo along with a check in that says, “I can’t believe the difference” and right in that moment I know the rest of their life will be different.
They have put the time and effort into getting to the point where they are so thrilled they will never go back to their old ways, and habits! For me as a coach this is the greatest feeling, I’m about to get fired and I couldn’t be happier!
Coaching is more then the reverse cut reverse cycles, it’s about giving my client the ability to reach realistic goals and KEEP them! Who wants To do all the work and then throw it all away!! Not me!
So let me ask you, how do you want to spend the next year, learning how to manage your nutrition on your own forever?... or throwing away your money and time on products and fads that don’t work?!
Also I take no credit for this cut, I had my coach @mikedynamic handle it and I plan on having him guide me after the babe comes! Coaches need coaches too!
#vitalnutritionandperformance #nova3labs #vitalforlife #vitalforperformance #vitalforhealth #healthandfitness #countinfmacros #fitfamily #healthylifestyle #22weekspregnant #ironagecroasfit ... See MoreSee Less
Can you just give me my macros?
Well that depends... I know everyone’s least favourite answer. The truth is there are a lot of factors to consider.
✨Current caloric intake
✨Your current body composition
✨Job (shift workers is a whole different ball game)
So let’s play out a couple of examples, let’s say your a shift worker with 50+lbs to lose and your underrating by 1200 calories, so if we’re to just “give you your macros” are you able to reverse yourself? How will you determine if you should add more fats or carbs when you go to bump up? What about if you gain 5 lbs in one week, what should you do the next week? After you’ve been in maintenance for a few months is that a good time to start your cut? How many calories are you going to cut?
All of these questions need to be answered AS YOU GO. When building out my clients I have a lot of this charter out and ready to go however things can change even from the most perfect plan!
Life happens and if you don’t have any experience or enough education how will you make these decisions?
Having a coach make those decisions for you based on progress and biofeedback is the key to getting the results you want. Nutrition is not black or white. There is not a one size fits all. Taking the guess work out eliminates the stress of “am I making the right decision?”
You’ve got to be sick of doing it on your own by now and getting no where! Give coaching a try!! I can honestly say my nutrition coach is the best investment I have ever made in myself!
Are you ready for the change?
#vitalforperformance #ironagecrossfit #vitalforlife #healthylifestyle #20weekspregnant #crossfit #crossfitpregnancy #vitalnutritionandperformance #healthylifestyle #goals #fitness #fitfamily #fitmom #vitalforhealth #mombod #countingmacros #goals ... See MoreSee Less
Will it be worth it?
Right now all over social media we are bombarded with promises of quick weight loss tips, pills and whatever bullshit products someone has created. Unfortunately we feel so desperate to change we pay for these products only to leave us in worse condition, so the cycle continues. Then one day you decide to take a leap and hire a coach. You're completely motivated and hopeful but things take longer than you want and are a bit harder then you expected, and then the mind games start, is this worth it...
Head to the blog to check out the rest of this post! It’s been awhile I know, but it’s worth your time! Link is in my bio!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #health #fitness #macros #fitmom #crossfitmom #crossfit #loseweightbuildmuscle #yourresults #yourgoals #yourdream #itsworthit #sacrifice #healthylifestyle ... 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