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It’s no secret you can google any diet, find an ebook and an online calculator or a template diet, but the thing that’s missing is the experience and the connection.
Having a coach who has been there done that will help you reach your goals while providing support and guidance as you go!
If you have questions I don’t think that templates going to be able to answer them for you.
Making an investment in your health and lifestyle will be worth every penny!
Suffer the pain of discipline, or suffer the pain of regret.
The way I see it your going to “suffer” either way so you might as well reap the positive benefits.
Anytime we change our habits or lifestyle it can feel foreign and we ride a roller coaster of emotion. One day we are thrilled to have made all these changes and the next we are angry because why can’t we just eat pizza and drink beer all day and be fit as a fiddle.
You’ll go back and forth, but I can promise you when you stick it out and you start to see those results you will forget all about the suffering.
It’s kinda like child birth. Women put their bodies through the most extreme pain but the second we hold those sweet babies we would do it all over again!
You could suffer through a year to two years to adopt a lifestyle and workout routine and then go the rest of your life enjoying all aspects of health and fitness and some of the things you have given up from time to time, OR you can spend the next 10-15-20 years full of regret for not doing something sooner.
Having trouble meeting your protein goals!? It’s weird, I love protein the most but if I don’t plan for it I don’t naturally hit my targets!
It’s really easy to “eat” protein at every meal but I definitely have noticed those whose eat “intuitively” find out quickly they aren’t eating enough! How do you know how much to eat!?
Start with “1 gram/pound of mass. Meaning If you weight 145lbs eat 145 grams. NOW, this doesn’t always work for ALL individuals, this can be used as a starting point!!! Remember these is no one size fits all! Different goals require different needs!
#vitalnutritionandperformannce #health #fitness #weightloss #protein
It’s no secret eating healthy can be expensive, even with our little family I am constantly looking for good quality foods at a good price! A few tips that might help you save some 💵 💰 Shop in bulk for your protein if possible! If you have the space for a deep freeze and you love beef considers splitting a cow or buying the whole thing! This was the cheapest option for us!
💵It’s okay to buy frozen veggies and fruits!! Everyone thinks it HAS to be fresh and the reality is I would rather a client buy frozen then not eat veggies. It also makes it super convenient for quick meals and to have something always ready to go!
💵Shop farmers markets or grow some of your own veggies! I would really love to grow some of our own food down here!! Also gardening can be a great way to catch some sunshine and relive some stress!
💵Order online! Oh Lordy!! This has been great for us down here, I can see where I am at on our weekly budget and I can cut back or stock up on sale items.
💵Meal plan. I know I know you don’t want to but trust me if you plan and know how much to buy and what to buy it will cut down on buying it ALL and letting things go to waste!! I hope that helps!! We can all use some cash saving tips right now!
😍Umm yeah that’s you!! When I hear this it makes me so happy!! My clients are working hard for those changes and sometimes we really don’t see it until we SEE it!! We all deserve to feel our best and LOOK our best if we WANT to!! ✌🏻
Your diet and fitness routines should not create a negative family life, if they do, you need to re-evaluate.
Before kids it was much easier to workout twice a day for a couple hours and to stick to the nutrition plan.
With small kids things shift and it’s a lot harder to find the time when they require so much attention. Luckily there are a lot of gyms that allow you to bring kids (or did) and now there are a lot of great at home fitness programs.
Nutrition that can be where things get a little crazy. First be aware of how your talking about food in relation to why your choosing to consume it. A voice comments about eating veggies because you need to lose weight. Change it to “I eat a lot of veggies to be healthy and strong”
Second you’ll likely feel the pressure to mix up your meals more often so that your family doesn’t eat the same thing every day. You can still prep some easy things like veggies and rice and potatoes! This will allow you to have some on hand if your kids beg you for that Mac and cheese lunch and your not wanting to partake!
Third you need to cut yourself some slack and enjoy some “treats” with them from time to time. Having an ice cream cone from time to time will give you a great opportunity to talk about “treats are for once in a while not every day”
All of these opportunities will give you the chance to shape your families relationship with food in a positive way!
It might not allow you to hit your number 100% of the time but it is going to help you create a healthy balance and lifestyle as well as for your family.
There are a lot of really great healthy options with great taste and flavours you just might have to plan a bit better!
Story time!!🏊♀️🚴🏻♀️ 🏃♀️
Back in December I received a text from @sharontris which is not uncommon since some of our current athletes overlap!
It was a quick “hey do you work with endurance athletes!?”
I was like “I haven’t but I’ll do the research and am happy to help”.... I was expecting her to give my info to some of her clients, I was SHOCKED to hear the Queen herself was wanting to work on her nutrition.
For those of you who don’t know Sharon she is a world class triathlete. Like legit.
I was very excited for the opportunity and it’s been amazing! Sharon works so hard to make sure she is fuelling her body and her training has been getting better and better. We were both a bit disappointed with the season “ending” so when she told me she was going to do a solo race I was thrilled! We could test drive her nutrition without the pressure of worrying about podium and qualifying results.
Sharon smashes her goals and this is just the beginning!
Thank you Sharon for the opportunity and I look forward to seeing you race when the races start back up!
#vitalnutritionandperformance #vitalathlete #fitness #triathletenutrition #ironman #fitnessgoals #vitalforperformance
What do you think?
I can honestly say that with alllllll the hundreds of clients I have worked with nobody has ever hindered their progress because they continued to eat fruit and berries.
I like to encourage my clients to continue to eat fruits and berries because they can be a really good way to keep sugar cravings in check! Enjoying something tasty and sweet can help create the lifestyle that is easier to maintain then going super strict and getting rid of fruit all together!
Again ask yourself, do you want to give up fruit and berries forever!? Then don’t stress about giving it ALL up. Maybe you’ll have to limit it if you need more volume to fill you up but overall enjoy it!
What do you think?
I can honestly say that with alllllll the hundreds of clients I have worked with nobody has ever hindered their progress because they continued to eat fruit and berries.
I like to encourage my clients to continue to eat fruits and berries because they can be a really good way to keep sugar cravings in check! Enjoying something tasty and sweet can help create the lifestyle that is easier to maintain then going super strict and getting rid of fruit all together!
Again ask yourself, do you want to give up fruit and berries forever!? Then don’t stress about giving it ALL up. Maybe you’ll have to limit it if you need more volume to fill you up but overall enjoy it!
It’s not very often I have space available in all my programs so this is a great time to join!
Having a coach help and guide you can really help you get out of your own head, stop trying allll the different things and just go with the plan.
When we are trying to program our own fitness we will likely do things we know we can do or we like to do. We can get stuck in the same movements and same patterns if you need some mix up let’s get you a program that will work for you and your goals!
There is a ton of information on the internet about how to reverse diet and how to cut and what maintenance numbers should be, but how you get there and all the emotions and ups and downs can throw you for a loop! Having someone who has had experience and can tell you what to expect and how to work through will make all the difference!
Email me at ba.bargholz@vitalnutritionandperformance.com
Let’s get you started! All new sign ups in the month of May receive a little discount!
Trick question!
All carbs are best! 🤣
All fun aside you get the good old “it depends” response!
Everyone is different! If you are an endurance athlete your likely eating 300+ grams of carbs a day and it’s going to be pretty hard to do that if you only ate veggies and fruit!
If you are someone who sits all day and doesn’t exercise your not going to need a lot maybe between 150-250grams a day and if weightloss if you’re goal you should consume lots of fruits and veggies!
Then it’ll come down to preference and how you feel!
For example I really like potatoes but when I compete in CrossFit white rice seems to digest better for me and I feel better!
Don’t be afraid to try different things out and play with your volumes and see how your body feels! “Carbs are not necessary for life” it’s true but it they sure make us feel better and are a great way to fuel the body!
#vitalnutritionandperformance #fitness #weightloss #health #vitalperformance #macros #nutritioncoaching #coacheskitchen #eatcarbs #mombod #postpartumbody
A week or so ago I posted in my stories (@abbybargholz) what a typical day of eating looked like, and really I should have clarified!
A typical day of eating for myself is lots of veggies, some fruits, some starch, and lots of protein. A typical day is while quality whole foods, not the choices.
I do not eat the same foods prepped the same way daily. While I may choose the same sources I cook them very different. Taking the time to jazz them up is what will allow you to continue to eat healthy choices and not make you feel like your “dieting” all the time.
You will not catch me eating “chicken broccoli and rice” the same way for even three days in the same week.
I see a lot of people who think basic bland and the same thing over and over is the best way to hit your goal, and it might be the “easiest” but who wants to live that way? Also how will you build your confidence to stray away from that!? Are you getting a wide variety of vitamins and minerals if you eat the same things!? How about your quality of life? Will you enjoy that!? These are all things you should consider.
So yes, my grocery list may look the same each week but change up your meals and your prep and keep enjoying your food if you want long term success.
#vitalnutritionandperformance #health #weightloss #fitness #coacheskitchen #postpartumbody #postpartumfitness
A week or so ago I posted in my stories (@abbybargholz) what a typical day of eating looked like, and really I should have clarified!
A typical day of eating for myself is lots of veggies, some fruits, some starch, and lots of protein. A typical day is while quality whole foods, not the choices.
I do not eat the same foods prepped the same way daily. While I may choose the same sources I cook them very different. Taking the time to jazz them up is what will allow you to continue to eat healthy choices and not make you feel like your “dieting” all the time.
You will not catch me eating “chicken broccoli and rice” the same way for even three days in the same week.
I see a lot of people who think basic bland and the same thing over and over is the best way to hit your goal, and it might be the “easiest” but who wants to live that way? Also how will you build your confidence to stray away from that!? Are you getting a wide variety of vitamins and minerals if you eat the same things!? How about your quality of life? Will you enjoy that!? These are all things you should consider.
So yes, my grocery list may look the same each week but change up your meals and your prep and keep enjoying your food if you want long term success.
#vitalnutritionandperformance #health #weightloss #fitness #coacheskitchen #postpartumbody #postpartumfitness
Well what are you goals!? This is probably the most asked question and I think it’s because people want to hear “it doesn’t matter as long as you hit your macros” however I disagree with that.
Yes a calories on energy is a calorie of energy but I think we can all agree that if you eat more veggies and fruit your body composition and health will be better then someone who is eating a lot of processed carbs and refined sugars.
If your looking for a “number” I also like to see my clients between 25-35grams of fiber and logging the physical weight of veggies and fruits between 500-800grams a day. It is a lot so you have to be on top of it and likely have a good variety!
If your only eating about 100grams a day start with the goal of doubling it for a few days and slowly build up!
Also mix up the way you cook em up! Steam, stirfry, roasted, foil, raw, salads, keep it changing so you don’t get sick of it!
Well what are you goals!? This is probably the most asked question and I think it’s because people want to hear “it doesn’t matter as long as you hit your macros” however I disagree with that.
Yes a calories on energy is a calorie of energy but I think we can all agree that if you eat more veggies and fruit your body composition and health will be better then someone who is eating a lot of processed carbs and refined sugars.
If your looking for a “number” I also like to see my clients between 25-35grams of fiber and logging the physical weight of veggies and fruits between 500-800grams a day. It is a lot so you have to be on top of it and likely have a good variety!
If your only eating about 100grams a day start with the goal of doubling it for a few days and slowly build up!
Also mix up the way you cook em up! Steam, stirfry, roasted, foil, raw, salads, keep it changing so you don’t get sick of it!
