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Yesterday I made a very simple todo list for my own self care.
As a parent it’s very easy to put ourselves last, we don’t eat, exercise, drink water, brush our teeth and wash our face, do all the simple things we get our kids to do. After having Bentley I packed her to work and with working morning and evenings with a baby, Matt worked away a lot that year I had no time to take care of myself, the little energy that I did have went to everyone else. Preparing for pregnancy this time I sat down with Matt and laid out all the things that really made me frustrated last time and didn’t want to go through again.
Yesterday’s list was simple:
✨Drink all the water my body needs
✨Go for a walk and Take Bentley to the park
✨Eat all my calories even if that means listening to Bauer cry for a few minutes.
✨Wash my face and brush my teeth
✨Start doing push-ups daily, yesterdays goal was 25, today will be 30.
✨Complete a quick 20 minute banded rehab and strengthening for my shoulders and back
✨Show Bentley more patience, being tired does not give me reason to by snappy with her, she’s four she’s not going to listen all the time
✨Take my bedtime vitamins even if I crawl into bed and forget, get out and go get them
✨No more week day wine
✨Don’t look in the mirror and be annoyed with my body
✨Order a few clothes that fit to avoid the feelings of “nothing fits” and being self conscious
I am happy to say I checked the whole list off and it made for a much better day!
We all struggle when our routines are changed but that doesn’t need to be the reason we fall apart, we just need to take a step back and shift our thinking, plan a bit differently and hold ourselves accountable.
Write you daily to do list down, for me having it right in front of my face keeps everything out in front and I treat it as seriously as my todo list for work!
If your struggling with creating new routine of fixing your diet and exercise start with the small tasks that you can do daily and then just keep adding one more thing!
Happy Thursday Ya’ll, We’ve got a four week old babe and a little girl who is itching to start pre-k, dance and gymnastics, and our routine will change again in a couple weeks!
Instagram: Lose upto 30lbs in 30 days... Reality: work on managing stress, work on a sleep routine getting 7+ hours a night, fix your gut health, work towards healthy hormones, aka fixing your sex drive, morning wood and your painful periods, eat more whole foods, limit sugar and alcohol, workout but don’t over train, and aim to lose 1-2lbs a week ONCE your body is in a HEALTHY place to do so... You see the unrealistic expectation you have placed on yourself have come from years of marketing and advertising from the “health and fitness industry” but really how many quick fixes are you going to try? How many have you tired? Are you buying them from the same major companies over and over and finding out your now chronically under eating and still overweight.
Taking a step back to check important issues off your checklist is the best way to track your progress, looking only at the weight on the scale is not the only measure of progress!
Improve all areas of health in your life physically and mentally and your results will come you just have to stick it out long enough to get those results! There is no set time that will work for everyone! There is no magic set of macros or supplements, there is no way to achieve your results except my continuing on even when you want to quit! Consistency is key. Quitting won’t get you to your goals any faster.
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #fitness #fitmom #crossfit #countingmacros
I don’t food prep because I’m motivated, I food prep because I have discipline, don’t confuse the two.
People often lose motivation FAST, and then ask me how do you stay motivated? And I answer “I don’t, I became disciplined”
It’s keeping your focus on the long term goals! If you want to learn how to eat as a lifestyle and keep the weight off your going to need to commit to yourself for longer then a week or a month.
How do I stay disciplined? I don’t buy shit that doesn’t match with my goals. If I don’t want to drink wine I don’t buy it! If cookies or cake or pizza and pasta throw me off track I don’t keep that shit in the house!
Set your pantry and fridge up to support your goals not to see how strong your will power is!
I know I know “what about my family” well, do they need to have all that stuff on hand?? Probably not! With my families I like to encourage a “fun Friday ” let your kids choose supper, maybe it’s pizza and ice cream one week, maybe it’s hot dogs and Mac and cheese the next! This gives you the opportunity to talk to you kids about healthy foods and how often we should eat healthy foods and about tray foods and how often we should have those! Think, if the way you were brought up and the food choices you learnt have lead you to struggle with weight maybe you can keep your family from
the same struggles!
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #healthyfamily #goals #fitness #motivation #macrocounting #crossfit #eatrealfood
Do you find yourself going from “super strict” to “kid in a candy store?” I hear it over and over “I was really strict and then I just fell apart and gained it all back”
So many problems with that!
First: being to restricted in your choices can cause you to crash and burn once you give into those cravings. One meal turns into a weekend, turns into a month turns into a year. Instead try having a plan that will allow you to make better decisions 80% of the time and allow for some of those calories you enjoy and learn moderation.
2: You can create negative relationships with food. There are no bad foods. Everything in moderation will be fine but again instead of going wild incorporate them into a guilt free plan!
3: Are you setting unrealistic goals which create the mind set of “I’ll go really strict for 6 weeks” and then you realize your goal isn’t attainable in the time you set and now you haven’t reached your goal and because you went so strict you now have fallen off and created the same pattern.
4: Any diet will work if you follow it. Stop dieting hopping looking for the magic way... there is no magic/easy way.
Consistency over a long period of time, focusing on balanced macros, HIGH food quality, proper hydration, good quality sleep and proper gut health will get you the results you want, it’s just going to take longer then a week!
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #fitness #countingmacros #crossfit #nutrition #healthandfitness
If your interested in following along I’ll be making some posts to show you my postpartum journey back to competition!
And just like that my September wait list is full! Thank you so much for all my clients for telling your friends about your success and sending them my way! If you have been on the fence and want to take the leap I am happy to add you to my October wait list and if someone doesn’t claim their spot in September I’ll let ya know OR if your wanting to get started ASAP I am happy to pass you along to another great coach!! Thank you all for waiting while I enjoy some time with Boo and Bauer!
You have two choices. There is never a “perfect” time to get started! There will always be holidays, and unexpected life events and obstacles, but the only way your going to learn how to live a lifestyle that will let you navigate through those “set backs” are by working through them. I don’t have one client that can say “I live in a bubble therefore my nutrition, sleep, stress, water and hormones are all perfect”
How will you learn if you take the step to try and sometimes re-try. Take the time to work with a coach to help you, but you have to do the work, log your food, goto the gym, and CHECK IN on time with your coach. Your coach can only help you if your willing to help yourself!
September is one month away, routine makes it’s easier for sure but there will still be “excuses” not to success.
Will you run or will you rise? 📸 : @mikeystevensonphotos
#canwestgames #vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #fitness #mindset #noexcuses #fitmom #crossfit
A lot of my clients deal with high stress, high anxiety, and the reality is you cannot lose weight if your not addressing and managing what is causing you to feel stressed and anxious.
There has been some really great research linking GUT HEALTH and AXIETY so of course we are working on that daily but another activity I have clients do before bed is a brain dump for the next day as well as write out the things they are grateful for. I thought I’d share mine tonight. ✨The health of my kids. After spending some time at the children’s hospital I was quickly reminded that even though what we went through was scary for us, it’s no where near what some of those families are going through. A hospital just for kids because we need it, it breaks my heart.
✨Religion. Finding peace and faith in prayer while we felt so helpless in the first few hours of Bauer’s life. Finding comfort in a power much bigger then our own made it a lot easier.
✨Sleepless nights. Not sleeping means we got to bring our baby home, some families are not so lucky.
✨My gym staff. Bentley started coming to work with me at a week old. Morning and night, I feel so lucky to have some time at home and know that my gym is running like nothing has changed.
✨My husband. I’m sure it hasn’t been a treat dealing with me this past 9 months. And now he’s juggling Boo needs for daddy’s attention, bottle feeds and house hold chores, he’s the best life partner💕
Find the things that REALLY matter and focus on that.
#vitalforhealth #vitalforlife #vitalforperformance #fitnessmotivation #fitness #crossfit #vitalnutritionandperformance #fitmom #morethanmacros
Food prep!! Do you do it?
It can look different for everyone!
Some clients like to make all their meals for the week! Some like to do just certain meals, some like to prep food and some just wing it... With my schedule I am lucky enough to be able to cook as I go but I still prep some of the items I eat a lot of!
🍚 Rice is a big one! I love having it ready to go! It makes it super simple to have a more time consuming item done leaving my burners open for the veggies and meat!
🍅 Veggies! Chop them up! Store them so they are ready to go!
🍉 Fruit! Wash it up so you can grab and go, well weigh and go 😉
🥩 Meat, there are only certain meats I’ll rewarm! Ground beef, and some chicken are the items, therefore I have to be on top of splitting up the right amount of portions when it comes to cooking it up!
🧂Sauces and broths! Make extra and freeze them! This will allow for you to have them ready to go so that when you throw something together the main items are ready to go! This is my task this week! Get our favourite sauces and broths ready to go!!
🥬 Lastly, keep mixing it up! Don’t eat the same foods over and over again! You’ll get sick of your food and go back to your old ways!
🍇Lastly, be sure to store your food in glass containers over plastic! Get plastics and toxins outta your food and home!
#vitalforlife #vitalforperformance #vitalforhealth #vitalnutritionandperformance #vitalperformance #fitfamily #healthylifestyle #healthyfood #fitmom #mombod #crossfit
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!
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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
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
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
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
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
