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How to simplify your meal prep and stay on task. Yesterday I posted a quick IG story about preparing warehouse packs of meat differently, go check out my blog to see what else can make your lives easier when it comes to meal prep! Link in my bio! #vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #oldspremiernutritioncoaching #food #macros #coaching #results
#Repost @ironage_crossfit with @get_repost
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I am looking for some individuals who are passionate about fitness and helping others!! We are in need of either a few part time coaches/staff or someone who wants to fill many shoes!!
-early mornings, evenings and weekends
-childwatch 2-3 times/week
-enjoys posting to social media
-potentially helping manage and run day to day operations of IronAge
-planning events
-personal assistant to Abby
Please send your resumes to ba.bargholz@ironagecrossfit.com
Do you believe this? Do you practice positive self talk, patience with yourself, celebrate your accomplishments!?
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It seems to be a common practice to put ourselves (health) last but then place all these expectations on ourselves! Your willing to give up your happiness for others, you give and give and give for your family and friends attending every event, hosting the parties, offering to always lend a hand.
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What are you doing for you!? Take the time to spend on yourself. Feeling good and being healthy will provide you with a new outlook on your daily life and routine. Take care of yourself.
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #oldspremiernutritioncoaching #macros #fitness #goals
Last week I took basically a stay-cation! I was so lucky to have my cousin and his girlfriend out visiting, my brother and husband were both home so we made the most of the beautiful hot weather and spent a lot of time of the water! Normally taking a week off of weighing and measuring my body would be an absolute mess. Today I wake up feeling pretty good!! Everyone wants a body that they don’t have to be so strict with and trust me you can get there, but you have to GET there. Consistently over a long period of time gives you the highest payout!! If your struggling on what “diet” to take and your choosing one full of restrictions that your not going to be happy giving up, don’t do it, you won’t be able to maintain it because you’ll be miserable! This past week I lived off ciders and sandwiches with the odd salad, sushi, taco thrown in. Sounds like a pretty good week to me!! Do you want restriction or do you want flexibility!? It really comes down to that question! #vitalforperformance #vitalforlife #vitalforhealth #vitalnutritionandperformance #oldspremiernutritioncoaching #fitness #macros #flexiblenutrition #goals
I’m starting to feel a bit like a broken record talking about periodization and the importance but I thought I would give you guys an insight into how my last year went!
Link in my bio!! #vitalforlife #vitalforperformance #vitalforhealth #vitalnutritionandperformance #macros #mombod #dadbod #fitness #competition #fitness #oldspremiernutritioncoaching
Today is my anniversary! I think we spend more days apart then we do together! I use marriage to help clients understand their nutrition! It sounds silly but hear me out.
Just like marriage nutrition and fun and exciting, it’s a commitment your happy to make, but it also takes work and you have to choose to stay committed every day. Choosing day after day to be with someone and care for them and support them is one of the best gifts in life, it doesn’t mean that is always easy, the same with nutrition. I don’t always like my nutrition and how much work it takes but day after day I feel better for doing it, I feel better for myself, my body appreciates it, my mind needs it. Just like marriage nutrition can be one of the hardest relationships, but it’s worth it!!!
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #macros #mombod #dadbod #fitchicks
For the rest of August I will be running a summer sale for New 1st time clients! The space is limited!! This sale is for:
-Anyone looking to tighten up their nutrition
-Anyone who knows nothing about nutrition
-Motivated individuals who need someone to keep them accountable
-Anyone wanting to finally make that step towards change!
Coaching involves:
*Weekly check ins via email
*Biofeedbacks and daily tracker forms provided to provide the best communication
*Support in areas such as improved sleep, improved energy, decreasing stress
*Support to stay mentally focused
*Nutritional Periodization
*Lifestyle questionnaire and five days logged before starting!
What’s the sale!? You’re 4th Month Free! Why 4th!? Because it takes a little bit to get going and see some results!! 90 Days is just the beginning!! Don’t shy away! There are no quick fixes!!! Just hard earned results!!
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance
We often overlook what the extra pounds on our body does for our health. Having extra pounds impacts your
-joints, causing knees, hips and back aches
-organ health, extra fat does not allow the body to process and function correctly
-affects heart health, does heart attack run in your family?
-causes lack of energy, interrupts sleep, affects circulation,
-can affect gut health which is being linked more and more to anxiety and depression....
Unfortunately the list continues.
Take care of your health and body is more then your dress size. It’s about living a life of independence into your 70-80 and 90s!
#vitalforhealth #vitalforlife #vitalforperformance #vitalnutritionandperformance #health #food #healyourbody #whatsyourwhy #macros #fixyourhealth
The long weekend is here! Let’s face it somewhere your going to be tempted to drink or your already planning on it! Here are some tips!
🥂 Consume high protein, lower carbs and fats leading upto drinking
🥂 If your counting your calories from it, I like to take half the calories and log them as carbs, (4cals/Gram) and half as fat (9cals/Gram)
🥂 Avoid all the garbage food that comes along with drinking
🥂 Try to stick to hard alcohol and water or use mix like Zevia!
🥂 If your going to indulge be prepared to wake up and move on, don’t attempt to goto the gym to “work it off” that doesn’t work. Just get back into your normal routine and continue on!
🥂Happy long weekend!!!
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #macros #mombod #dadbod #fitness #macros #onlinecoaching #balanceyourlife
Are you coachable!? Have you considered how difficult it can be to change!? Are you willing to let someone else help guide you!?
Pop over to the blog and give it a quick read!! Link is in my profile!
In a perfect world of competition our guts would love us and we could eat normally, unfortunately for me, that is not the case.
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A week out of competition I start eating more food. I bump my calories up and I just keep eating, clean calories though no garbage, and it’s all weighed and measured. Come competition I can’t even think about food touching my lips. It makes me sick thinking about it. I resort to liquid calories and baby food. Yep.
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I rely on protein and carb supplement shakes right after my wod, a can of Coke, a cold bottle of just watch, and a squeeze apple sauce, and then I’ll start on my pre workout before the next workout begins. I try to eat, I tell myself to buy it doesn’t happen. The aniexty in my gut and the nerves take over and shut digestion down. It’s okay, I actually feel fine!! Pretty good actually! The evening after the day is done I crush steak, potatoes, veggies and salad, and usually some protein bars after, and I repeat this cycle for the full three days of comp.
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Getting home and getting back it tricky because my stomach gets full faster so I have to bring my Cals back upto normal!
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Coke is not ideal. But it’s a quick way to get a tone of carbs and keep me going!!
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As you can see there is a big difference in eating for health, aesthetics, performance and completion. You need to understand that you may have to cycle through them and your body will take a bit of a beating but if it’s short lived (competition) there usually isn’t a lot of damage done!! Nutrition is all about periodization cycles and figuring out your patterns!
If your wanting to hear about my completion wrap up, head over to my personal IG page! @ba_bz #vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #fitness #goals #compete #competition #fitbodies #mombod #dadbod #fitchicka
Here’s your reminder!! 💜 just keep going!!! #vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #food #macros #coaching #goals
Is clean eating really enough!? This seems to be a hot topic lately! Have a read, let me know what you think!
Link in profile! #vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #oldspremiernutritioncoaching #food #macros #fitness #fitchicks #dadbod
When encouraging clients to eat more whole foods and less processed one question that always comes down the pipe is like what!? While it may be normal for some to buy every vegetable under the sun, for others it’s a whole new game! Developing a new appreciation for fruits and vegetables doesn’t come until you get rid of all the processed foods. You won’t taste the flavours and enjoy them until you’ve gone through a bit of a detox. If your eating a high processed diet your going to crave the junk because eating veggies and fruit will be different, it might not taste as good as what your used too, and let’s face it you are creating a negative relationship with clean food. In your brain you now are telling yourself I want to loose with so I will eat like a rabbit, your thinking that good whole clean food is punishment!
Anyways... I thought I would create another little cheat sheet! Here’s your grocery list! Now please read it and understand I made these choices based on what 90% of my clients are wanting, fat loss!!
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #oldspremiernutritioncoaching #macros #food #onlinecoaching #fitmoms #dadbod #fitchicks
