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You ate one cup cake, or a cookie, do you throw the rest of the day away or do you continue on? I hear this so many times... “Well I wrecked the day I might as well go nuts and get it outta my system”
This is not the way it has to be! You can have a treat, you can have a glass or wine or dessert, and then you can continue to eat properly! Maybe it puts you over your daily cals by 200-400 but that is still better then throwing to the wind and eating 3000-4000 over just because you had one thing! Think about it!! If you dropped your phone you wouldn’t pick it up and then throw it down and continue to smash it, so don’t do that that your nutrition either!
If your new to logging this one is for you! You can go months without hurting your numbers if you don’t learn some of these practises right away!
Be sure to save this baby!
You know that cycle of, eat junk, feel like junk, sleep like junk, wake up and repeat!? What if I blew your mind and told you that you could stop that cycle?
The BIGGEST accomplishment I hear from my clients is when they check in saying “I had a event yesterday ate and drank all the food felt like junk but got right back at it the next day” to me this is when the 💡 turns on.
They have created a lifestyle of eating properly and are feeling great, took a day to enjoy an event or whatever but now see how horrible processed foods and booze can make you feel. They now are prioritizing FEELING good daily over everything else.
We are so used to the “hustle” we don’t sleep, we don’t exercise and we don’t eat and cook at home, that when we do these things consistently we are blown away that we were living in such a slump before.
Right now is a perfect time to give this a go.
You have to eat at home, your can control everything about your day. Your going to be forced into a routine anyways, might as well see what it feels like to feel good for a change.
Prioritize whole foods, water and sleep for the next few weeks and see how different you can feel!
Refeeds can be a great way to help combat the stresses of shift work! Each persons needs will vary so it can take a little bit of guess and test but once we have it dialled in it can make a world of difference!
One of the biggest reasons to hire a coach is to take the guess work out.
Is this normal? What can I expect? When ______ happens it is from ______ happening. And on and on.
The nutrition process can be super confusing and if your placing to high of expectations on yourself and not seeing the results you want to see when you want to see them, without some guidance chances are your going to quit!
One of my most successful weight loss clients took a few months of trying to figure it out, battling his old habits, going through some major life changes but I feel because he was able to talk through those moments he is now well on his way to accomplishing everything he wanted.
In our first consultation he said to me “I have tried everything and I never stick it out” and now over a year has gone by and he is killing it!! Take the guess work out and take a chance on hiring a coach!
Are you finding yourself spending hours and hours scrolling? Stop it.
Check the news, be aware but we can’t do much about the situation so reading everything under the sun isn’t going to be helpful!
Take some time away from scrolling and do some of those projects you’ve been meaning to get to. Play barbies and mini sticks! I am sure there are days where you said “I wish I didn’t have to work so much and could spend time with the kids” here is your chance. In a few weeks we’ll all new back at work wishing we were able to be playing all day in our pj’s.
Believe it or not, not everyone wants to lose weight, there are many health benefits to learning how to fuel your body correctly!! Painful periods don’t have to be a thing! #vitalnutritionandperformance
It’s been about a week since things have gone cray cray! We are alllllll feeling the stress, but it’s important to keep yourself in check!
If your feeling a lot of stress try this little exercise!
Write down alllll the things causing you stress. Nothing is to small, write it all down.
Next sort them into two columns, column one is things you can control and column two is things you can’t control. Once you have separated those lists, take the time to acknowledge the lists and then throw the list of all the things you can’t control in the garbage. It does not get anymore of your time. You can no control over those things so you need to focus on the things you can.
Now turn your attention back to the list of the things you can control and start coming up with a game plan on tackling the things you can work through!
I have been using this with my clients for the past couple years and they always report back feeling a lot better! Give it a try!
#vitalnutritionandperformance
I could eat ramen all day everyday, honestly it’s sooooo simple!! It’s definitely a comfort food for us!
What’s your goto comfort food!?
#vitalnutritionandperformance
Keeping food quality high will help keep inflammation low!
When we want to feel our best we want to work at limiting our inflammation! Right now everyone will be reaching for booze and comfort food but in reality if we want our bodies to stay healthy enough to fight should we become sick we want to keep those things limited.
Food that’s can be inflammatory, grains, dairy, processed foods, foods high in sugar and then it can be very individual with other choices! For example eggs, and nightshades!
This is a great time to do some experiments!
Right now your choices might be limited with the grocery store clean outs so just do your best! 💜 #vitalnutritionandperformance
We might be eating a lot of pasta and rice for a while so I thought while I was getting this ready for dinner tonight I’d 📸 a photo and remind y’all how easy this is!
Cook your macaroni, and rinse it with cold water!
Chop all the veggies your like! I used cucumber, celery, tomatoes, peppers, and I have some left over peas. I also put it some cheese for boo! I like to cut the cheese big enough so that I don’t have to eat any.
Normally I use bolt house ranch dressing, but we are running low so o left the dressing off so that we can all pick our own! I’m going to use an Italian vinaigrette on mine!
Logging... do your best! It’s one side dish it’s not the end of the world! I admit I made to many noodles as I like to have more veg then noodles but oh well moving on!!
#vitalnutritionandperformance #coacheskitchen
Raise your hand if you were at CrossFit and you thought to yourself daily “why do I do this?” and then after the workout you feel so good and your like “man I love CrossFit!” That is me on the daily!🤣🤣 Keeping in some sort of exercise routine will continue to help you feel good about yourself and help relieve some of that stress and anxiety your feeling right now!
Exercise releases endorphins! We could alllllll use some of those feel good hormones right now!! You don’t need a lot of equipment to get a good workout in! It might not be what your used to or what you prefer (trust me, I’m right there with you) but something is better then nothing and after months of not exercising I can say it truly is a gift we should not take for granted!
#vitalnutritionandperformance
Raise your hand if you were at CrossFit and you thought to yourself daily “why do I do this?” and then after the workout you feel so good and your like “man I love CrossFit!” That is me on the daily!🤣🤣 Keeping in some sort of exercise routine will continue to help you feel good about yourself and help relieve some of that stress and anxiety your feeling right now!
Exercise releases endorphins! We could alllllll use some of those feel good hormones right now!! You don’t need a lot of equipment to get a good workout in! It might not be what your used to or what you prefer (trust me, I’m right there with you) but something is better then nothing and after months of not exercising I can say it truly is a gift we should not take for granted!
#vitalnutritionandperformance
I love personal programming! Don’t get me wrong, very few people need it but If you have very specific goals your going to need a program that matches that! Having clients that do both nutrition and programs is a lot of fun for me because I truly get to see it all come together! #vitalperformance
