“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!!
7 days ago
Week one vs week three. And by week one I’m meaning the week I thought I’d document stress effects!
Weight change: I’m not to sure, I’ve packed my scale, I’m guessing a couple pounds.
Calories have not changed still crushing about 1900-2050 depending on the day.
Still not exercising.
Sleep has been hit or miss for better. Boo and Bubby had have some tummy issues, and Bubby had his 6 month shots.
Stress is still high but it’s shifted from completely strung out and wanting to cry if one thing goes wrong to feeling stressed/excited for the move. My cycle came a couple days later which is getting closer to my normal length so that was a great sign this month!
It’s hard to say out loud because I don’t want to hurt other people’s feelings but I am excited for the move and I am excited for the break and change.
I took my friends advice and had some hot baths and I am still enjoying a glass of wine regularly.
But there you have this weeks progress of operation :stress can eff you up! ... See MoreSee Less
2 weeks ago
Bag salad with extra veggies, olives light feta and Greek dressing.
Rice that’s pretty straight forward.
Chicken thighs: fry them up once they are almost done I added about 2TBSP of gluten free soya sauce, 1 TBSP of sesame seed oil, 1 TBSP of oyster sauce.
To jazz it up for supper tonight I added a bit of sriracha sauce and some sweet chilli sauce.
There’s my food post for the week, look at me go! 🤣 ... See MoreSee Less
Vital Nutrition and Performance updated their cover photo.
2 weeks ago
Vital Nutrition and Performance's cover photo ... See MoreSee Less
3 weeks ago
Maybe you like food posts maybe you don’t. I always struggle posting them because I’m like “who cares about what I eat” although I do get asked that a lot!
So here is our supper from last night: 🐔 Baked Chicken Thighs: I used a sweet and tangy sauce I can’t remember the brand and I used it all up! I also put on @flavorgod Honey BBQ spice. Baked these for like 35 minutes at 415 🍄 I always boil them first! This softens then up and then I find you can use wayyy less butter or oil, also used seasoning salt, as that’s what Bentley likes the best in her “mush-A-Umes” 🥗 Steam the green beans. While they are cooking I mixed tomatoes, black olives, lite feta cheese and Greek dressing. After the beans cooled I then piled the Greek salad on top and it was super yummy!
Let me know if you enjoy the food posts! I can’t say I’ll do them daily but weekly could happen!
#vitalnutritionandperformance #itdoesnthavetobeboringtobehealthy #coacheskitchen #vitalforlife #vitalforhealth #vitalforperformance ... See MoreSee Less
1 month ago
The secret to losing weight... Do the work.
Here’s the thing, after you pay your coach or for the program, you have to implement it.
If you coach tells you to eat 150g of protein, get 8 hours of sleep and take two rest days, do it.
You need to put the work in. You can’t just purchase the knowledge and not use it. You can’t absorb weight-loss because the macros are designed to cut calories. You have you actually eat the veggies after you buy them.
Time and time again people are disappointed or frustrated with their lack or results but if you don’t do the work, and make the changes what did you expect?
If you want to get paid you have to show up to work and do the work, if you want the results Do.The.Work ... See MoreSee Less
I am so grateful for opportunity to be apart of my clients health and fitness journey! Thank you all for a great year!! Enjoy the holidays!! ... See MoreSee Less
Why why why do people still think there is a replacement for diet and exercise!? Let me save you time and allllll the money you’ll spend on bogus products, it doesn’t, if you want the results you gotta do the work!! #vitalnutritionandperformance ... See MoreSee Less
With the holidays coming and a shift in my workload, I will not be accepting new @vitalnutritionandperformance clients. Come January I will be heading back to the gym coaching 6am On Tuesdays and Fridays, 9am Monday/Wednesday/Fridays and Wednesday and Fridays at 5:15!
Thank you all for your support with Vital but right now I’m maxed out! If your looking for a great coach let me know and I’ll pass you along to some other coaches! ... See MoreSee Less
Boo, what do you want for dinner!?
Pizza!! What a great opportunity to talk to her about different food groups and how often we should have them to keep our bodies healthy, strong, and energized!
Creating a positive relationship with food starts at a much younger age then you think!
Think of this, your kids a pain in the butt in the car, we feed them. They are sad, we feed them. They are angry, we feed them, they are bored we feed them. Every emotion under the sun we feed them. How can we expect them not to be emotional or stead eaters? How can we expect them to have a positive relationship with food as adults if we don’t teach them as children.
I’m no expert in this but the more open we are and the more we educate the easier it is! “Bentley, is pizza an every day food or a treat”
“Great! Let’s make it at home together to we can make sure it’s healthy”
“I love the sauce mom”
It just starts off that easy!! Also it allows me to track and know where I am at for my goals. It also allows us to have a salad or veggies on the side!
Eating healthy as a family doesn’t have to be strict and painful!
#vitalnutritionandperformance ... See MoreSee Less
If your not willing to eat this, your not hungry, your bored!
Speaking from experience I like to snack when I’m bored. It’s a hard habit to break but it’s straight forward, when I’m hungry and need food I’ll eat anything, I make sure I have lots of good choices. If I think about eating this and think nah I’m good, I KNOW I’m bored. Now there are those of you who don’t like veggies and fruits but if your goal is weightloss, figure out a way to enjoy them or your in for a hard road. Also when it comes to health picking foods that provide nutrients for you bodies should always be a priority!
Eat your veggies!! 🌽 🍅 🥕 🥬 🍄 🥒 🥦
#vitalnutritionandperformance #health #fitness #weightloss #postpartumbody #countingmacros ... See MoreSee Less
That awkward phase where your old clothes are starting to fit but they don’t look the way you like, and your maternity clothes are to big and look bad.
I have no intention of spending any money on this weird phase of clothing.
Mentally it’s so frustrating. Just like everyone else I want to snap my fingers, take a magic pill or find the miracle solution. We all want it. However it doesn’t exist.
I’ll keep working on
✨working on stress management because let’s face it stress right now is the number one hindering factor. I am being pulled in a lot of different directions and feeling quite stressed and overwhelmed not knowing what’s going on (I’m a planner if you haven’t noticed)
✨keep eating quality foods, weighing and measuring and prepping food
✨Workout when I can. With Matt gone I’ll limited to my spin bike, however my pelvic floor physio says no sitting on the bike...
✨keep reminding myself this is just a point in time that in a year I’m not even going to remember how I felt about my body so to atop criticizing myself. Bubby is only four months old, it’s OKAY.
What are you struggling with? Let me know maybe I can help!
#vitalnutritionandperformance #vitalforhealth #vitalforlife #vitalforperformance #postpartumbody ... See MoreSee Less
Check out this client!!! 🥰🥰
We are almost at our one year anniversary and I couldn’t be me proud!!
Yes you can clearly see his progress so I’m going to talk about the things you can’t see.
When I started working with him in his check ins he constantly mentioned how shitty he felt! He didn’t sleep as well, his recovery wasn’t great and he didn’t want to take his shirt off at the pool. He was not happy with his current situation of training hard, losing some weight to then gain it back and more.
At his check in a couple weeks back he mentioned going to the pool for his nephews birthday and feeling proud to be there and didn’t make excuses not to go. He talks about feeling great at the gym and enjoying his workouts! He talks about more sleep and better energy!!
That shit gets me! Feeling confident in our own skin and feeling proud of ourselves is something we should all have regardless the weight we are wanting to lose or have lost!
I am loving this journey with this client because day in and day out we move forward! He still enjoys holidays and eats out! He still enjoys social events, and some of the foods he’s always loved but now he also knows what foods make him feel his best! He now knows the importance of sleep as a shift worker! He now knows how much discipline it takes to reach goals and he’s not finished yet!!
We all deserve to feel happy and healthy! Just take it one day at a time and get some help!
Contact me today to help you get started!! Think where you could be in 3,6,9,12 months time! It just takes the first step! Commuting to yourself and then letting me help you! ... See MoreSee Less
🛑 STOP 🛑 Relying on the scale to give you your progress report!! In this photo I’m only a couple pounds different so basically the exact same weight, but as you can clearly see my body has taken a different shape. Will the scale move eventually? Yes! But for now I’ll just keep logging my foods, getting some sleep and limit my wine 😉
The problem with not taking photos and only using the scale is you can become obsessed and forget to pay attention to other biofeedback and physical markers!
✨Skin and Nails
The scale can’t tell you any of these things but here you are putting all your “success” on a number! If you lay the foundation the weightloss will come but in the mean time focus on all the other positives your nutrition provides you! This is not a sprint it’s a marathon and having a good coach keeping you on path will make all the difference!
Not sure where to start let’s jump on the phone and get you going! I have 5 group spots and 5 1-1 ready for you to get a head start on the January rush!! ... See MoreSee Less
“This January I’ll start”
January 6th is the first Monday where everyone will want to start. From today’s date that’s 159 meals if you eat 3/day.
So let’s say you started today and in between today and January 6th you had 10 meals that were completes off track you would still be 94% compliant... meaning you can get started on your 2020 goals early and still enjoy the holidays.... Neat hey! So what are you waiting for!? Contact me to get started!! #vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #healthandfitness ... See MoreSee Less
Do you think that templates going to give you the best results!? Take a look.
I compared TWO very popular template diets in the world of CrossFit. As you can see that differ quite abit even with putting my goal to be the same: the third is the macros I was prescribed by @mikedynamic when I was doing my cut two Summers ago and was very successful the whole way through!
Let me ask you, which one do you think it’s going to be easier to follow? Which one do you think will do the least amount of hormonal damage, less interference with sleep, better recovery and will be sustainable!? If you can’t sustain it, don’t start it.
#vitalnutritionandperformance #ironagecrossfit #micdrop #coacheshavecoaches #weightloss ... 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