“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!!
4 days ago
To all the moms out there feeling guilty... You can keep your career and still be the best mom and love your family
You can want to change the way your body looks and still love your body for the babies it made.
You can miss your flexible life and freedom and still be a good mom who puts her kids first.
You can hire a house cleaner, a meal prep service or send your kids to day care and still LOVE yours kids, their mess, cooking and everything else in between.
You are allowed to still be you.
Today some might have viewed my morning as selfish. I took my kids to the gym so I could work out. That 90 minutes of time for me makes the rest of the day a whole lot better.
Don’t be afraid to do something for yourself because you want to be happy too, and don’t feel guilty about it anymore.
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #momlife #mombod ... See MoreSee Less
1 week ago
Getting back into it and man it can feel a bit frustrating to think about starting over, but like I tell my clients, starting over is better then giving up.
The deadlift is about 100lbs lighter then it should be for this wod, the box is half the height and the kB is half the weight, but for 15 minute I got to get sweaty, breath hard, and give my body and mind a rest from being a stress out tired mom.
The gym isn’t all about the physical appearance it’s about the stress relief, the mental reset and the time I get to just be ME.
I get it your tired and don’t want to leave the house, I feel ya but I promise you you’ll have a much better day and feel like a lot better mom.
#ironagecrossfit #vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #health #fitmom #fitfamily #postpartumbody ... See MoreSee Less
Bentley is starting Pre-k Thursday! She is so excited and I can’t even believe she is four half the time, but honestly I’m not even sure what day it is at any given moment sooooo..... Anyways! I thought I would touch on the most taboo topic, nutrition in children.
My advice... keep it simple! Kids need to have a well balanced breakfast just like adults, and this goes for the rest of the day! When you eat carbs, proteins and fats together you are able to carry a more consistent blood sugar level! Think of it this way... What does sugar do to your child? Probably gets them a bit wild, so now you want to fill them with just carbs and send them to school to sit in a desk and concentrate? Come on... that’s not going to go well!! Keep it simple: scrambled eggs and fruit, scrambled eggs and whole wheat toast, eggs and bacon and fruit, protein pancakes, oatmeal with eggs whites, cinnamon and blue berries, make it happen!
Snacks: Simple! Greek yogurt and fruit/berries/veggies! Cheese, apples, bananas, deli ham, hard boiled eggs!
Lunch: ain’t nothing wrong with a good sandwich or wrap! If your kids don’t like sandwiches roll the deli ham up, throw some cheese and rice crackers or whatever in there!! Don’t over think it parents just think
Protein, carb and fats, every time they eat, your kids will do better and your teachers will thank you!! I hope this helps!! Yes she totally ate that whole piece of pie last year at Fernie! So funny!! “Momma, I’m a little bit hungry....” #balance
#vitalnutritionandperformance #vitalforperformance #vitalforlife #vitalforhealth #fitfamily #macros #goals #fitness ... See MoreSee Less
2nd workout at the gym today... here’s the reality.
I have roughly 50lbs of extra weight on my body.
I have minimal workout clothes that will fit.
I am fucking tired from lack of sleep.
I have a rough and hard road ahead of me to get my fitness back.
I had a lot of anxiety about Bauer and Bentley being in the kids room because I feel guilty having other ppl care for my kids.
It took a lot of work to get us out of the house.
I didn’t want to be under a microscope about where my fitness is at.
Anyone of these reasons would be enough to stay home and HOPE things will get better. But that’s not the way it works.
But all I needed is that ONE reason to go, feeling better about myself, for myself.
I’ve got a lot of work to do but each day it’ll get me there.
Today’s workout. 15 minutes shoulder rehab/strengthening, 5 rounds, front squat 3 reps, banded lunge 5/side with two kettlebells, 5 high hang power cleans.
Every decision you make either puts you closer to your goal or further... what direction do you want to go!? #fullsteamahead #ironagecrossfit #vitalnutritionandperformance #fitness #crossfit #momfit #mombod #goals ... See MoreSee Less
🚨Back to School can totally add up, so I’ve decided to run a bit of a promotion for the month of September, OR until my Spots are full!!🚨 All new 1-1 Nutrition or Personal Programming clients that sign up and Pre-Pay for their first three months will receive $50 off! This will be a great way to get started and really commit yourself to that first 90 days!
Space is VERY limited!!! If you have a wedding next year, a holiday this winter or you just are sick of feeling shitty and new some help let’s get after it!! Nutrition and Exercise can help us not only to look our best but to feel our best!! #vitalnutritionandperformance #fitness #health #lifestyle #goals #crossfit #vitalforlife #vitalforhealth #vitalforperformance #motivation ... See MoreSee Less
September is here which means I am opening up some nutrition and programming spots! I have already filled 5/10, who wants me other five?? @tanyalynn_mcdonald is one of my nutrition clients for the past three years and recently started with personal programming! We worked out together a lot before pregnancy and some after and when I walked into the gym the other morning and saw her progress I was excited for her as a client and friend but as a fellow competitor I’ve got some work to do! Tanya has never let her age, work, or life stresses stop her from reaching goals and working towards new goals! We’ve got some big things coming for her in the 2020 season!
You do not need to be a competitor to have personalized nutrition or programming. Our bodies all work a bit differently and react to life and stress differently having one coach that can provide both services is a game changer. Contact me for those final spots! They will go fast and then I will be closing up my client list until I have clients finishing up and moving into Vital Alumni!
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #crossfit #crossfitmasters #elitefitness #ironagecrossfit ... See MoreSee Less
Here is the link if you want to read our story 💙 www.vitalnutritionandperformance.com/our-birth-story/ ... See MoreSee Less
🚨 Don’t miss out!! I will be emailing my wait list soon with details!! 🚨 those of you not on it yet make sure you get ahold of me soon!! Space is very limited! Returning clients be sure to confirm your spot as well!!
#vitalnutritionandperformance ... See MoreSee Less
Are you feeding your goals or your excuses?
It’s so easy to be “to tired” “to run out of time” “have no time” the list continues, but the funny thing is it those are just the excuses your telling yourself to let yourself off the hook, the hook your created. You want to lose weight but you don’t want to give up nightly wine, you want to lose weight but you don’t want to food prep, you want to lose weight but you have no time. If you treated your own goals like a job you absolutely would have time!
In college I worked full time, went to school full time, had practicum hours, and coached club volleyball, and guess what I still found time for homework, studying and to goto Matt’s hockey games. Did I sleep a lot no, but my point is when your put in situations when you feel like you have no time but you want to reach a goal or accomplish an achievement we find the damn time! Yesterday I wanted to order in for me and boo and then I reminded myself, in six weeks where do o want to be? In 12 weeks? In a year? Do I want to feel disappointed on my progress next summer when we are surfing and enjoying lake beers and sandwiches or do I want to cook at home today!? I think the decision I made is pretty clear.
Make decisions your future self will thank you for!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #countyourmacros #fitness #health #healthyfamily #crossfit ... See MoreSee Less
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! ... See MoreSee Less
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 ... See MoreSee Less
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 ... See MoreSee Less
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 ... See MoreSee Less
If your interested in following along I’ll be making some posts to show you my postpartum journey back to competition! ... See MoreSee Less
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! ... See MoreSee Less
I’ve been meaning to get around to sharing our birth story and a few details leading up to delivery, but the truth is I still feel a lot of emotions thinking and talking about it all. As someone who HATES asking for help or showing signs of “weakness”, it’s not an easy topic for me. So here we go. With some past history, I was induced with Bentley at 38 weeks. I had high blood pressure and symptoms of preeclampsia that kept me going into the doctors every other day for NST tests until finally, … Read More