Main Content
Stay Connected
If we loved ourselves as much as Boo loves lipstick, we’d all be a lot happier.
Think back to the last time you did something for yourself without guilt.
For many of you it will be from a time before you had children. How sad is that! For some of you that a hell of a long time ago.
Maybe you felt bad for going on a holiday, maybe you think it’s selfish to goto the gym or spend money on a nutrition coach. Maybe your so used to coming last you don’t even know how to start putting yourself first.
We all deserve to be as happy as the people we are killing ourselves to make happy.
Being a working, fit, mother makes me happy so it makes my family happy. I would never put that before Bentley’s needs but she does need to see me setting a good example that it’s okay for us to take care of ourselves too!
If you a feeling like you need a little help getting going I have the program for you. January 1st I am launching 30 Days of Wellness challenge!! Am I going to see you there!? 📸 @mallorytoddphoto
#vitalnutritionandperformance #healthylifestyle #crossfitmom #betheexample #momlife
How NEAT effects your weight loss
.
Non-exclusive activity thermogenesis. NEAT is the energy you expend for everything we do that is not sleeping, eating or exercise activity. 🏃♀️ .
Great!....What does that mean for you? Let me tell you.
.
If you are someone who workouts out one hour a day or a few times a week and weight loss is your goal, is that enough!? What are you doing with the rest of your day?
.
Do you sit in front of your computer to work? Do you bum around on the couch? What are you doing!?
.
If the only movement you have is your hour of exercise your not doing enough. By increasing our movement throughout the day we are able to increase the amount of calories our bodies will burn.
.
Some quick ways to increase you NEAT is by walking around your office or home while your taking the call!
.
When your cooking bust out a few squats or push ups!
.
Love TV? Buy a spin bike or treadmill and crush some cals while you Crush some Netflix!
.
Walk your dog! Park further away! Do some cleaning!
.
I track my steps on my Apple Watch! It tells me what I am at and when to get my butt moving! Set some small goals and get moving!!
.
Comment below on some of the things you do to increase your NEAT throughout the day! 💜
.
📸 @mallorytoddphoto 💄 @makeup.by.ashleigh
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #weightlossgoals #neat #goals #healthandfitness #ironagecrossfit #getfit #fitmom #dadbod
I am sure you all have noticed no Blog post today! Sorry gang! I've got a sick little girl, a lot of projects on the go, and Boo will be home with me every day in December, so crunch time.
Today we are working on the programs coming in January! We will be offering
✨Full Body blasters (phase 1, 2, 3)
✨ Travel Workouts (phase 1, 2, 3)
✨ At home workouts (Phase 1,2,3)
✨Strength Training (Deadlift, squat, press)
✨Booty Builder
And as always customized plans are available! #vitalperformance is 🔥
Lastly!! Later today I WILL be hitting IG STORY to talk about the differences in group coaching and 1-1! See you then!!
Take a read...
The other product launch coming January! This one is a test run only! I’m sure a huge fan of one on one coaching but understand that not everyone can afford the price point! So in January I will be looking for TEN NEW clients to roll this program out with, you must be willing to commit for a minimum of 3 months as we roll out the kinks! If you think your one of those 10 people let me know!!
My 2nd favourite job about coaching is the programming! I have always loved watching my programming unfold! Many of you may not know but the performance side of Vital Nutrition and Performance is individual program design! I understand that maybe you don’t need individual programming and maybe you just need a quick change up, so coming JANUARY 2019 Vital will be offering an assortment of program templates, ranging from hotel workouts, home workouts, weight training and of course some CrossFit wods! I am super excited to bring on a couple of coaches from Iron Age CrossFit to help me out creating variety as well as some demo videos on our you tube channel!
Your going to be seeing Matt and T.j. Young a lot more!
We hope you love the direction of Vital and are excited for you to join us!
📸: Mallory Todd Photo
Ohhhh man. This got me right fired up this morning!
If more “leaders” in the fitness and health industry actually did this, so many peoples lives would be soooo much better!!
#stopsellingthebullshit #vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance
I remember it like it was yesterday, My CrossFit level one. Pat Sherwood stood in front of us and asked a very simple question.
How do you want to live your life in your 70-80’s? Do you want to live in a home and someone has to take care of you or do you want to live on your own.
I was 19, and honestly it scared the shit out of me. I choose to exercise and live a healthy balanced lifestyle because of the life I want to live as an senior.
I know it seems silly and we all say “you never know how long you have” but that’s just it! You might live until you 100 but is it really living if your stuck in bed all the time suffering!?
Before you put yourself off another year and another year and you keep filling your body with garage, think about that. How do you want to live your life? On your own terms or not?
📸 mallorytoddphoto
🏋🏼♀️ ironage_crossfit
🍎 vitalnutritionandperformance
Rememberthat little list I made awhile back!? Magnesium is truly a great supplement to take!!
Why Magnesium is the Most Powerful Relaxation Mineral Known to Man
theheartysoul.com
Magnesium is one of the most beneficial minerals you can supplement with—most individuals are deficient. Learn more about the health benefits of magnesium.Be Kind. They are listening.
The way we talk about our bodies, and food in front of our children will set the tone for their relationship with their bodies and the way they view food. Pop over to the blog to see how I have tackled some of these situations with Bentley!
www.vitalnutritionandperformance.com/be-kind-they-are-listening/
📸: Mallory Todd Photography
Happy first birthday Vital!!
I can’t believe a whole year has come and gone!
The goal I started out with a year ago has not changed.
My number one goal was to help my followers and clients understand how to have a better lifestyle without extreme diets and bullshit products.
I want to educate not dictate.
I want to creat change and confidence.
I want to build a business supporting clients and helping them.
I want to help build a lifestyle where you don’t need me as. Nutrition coach because you feel confident to do it on your own!
I want you to see that you are worthy.
I am so thankful for all of my clients and I am great full for the opportunity to work with you even when I come off a little to tough!
Thank you to everyone who comments likes and shares! Small business get lost in the chaos!
Cheers to another year!!
Health, Performance and Aesthetics, where do you fall on the triangle!? Or are you trying to be a magical unicorn and chase all three!?
This is the hardest part when working with clients. We want them all. Unfortunately you do have to choose.
✨Performance: Surpluses or calories, focus is driven on PRs and training. Recovery is super important so carbs are set high and starch is an absolute must! Alcohol is out of the picture and food quality is not always the priority. Sleep, recovery tools and training are life.
✨Aesthetics: If your dieting calories are in a healthy deficit, you are walking around hungry and going to sleep hungry, you are not STARVING but you are hungry. Training intensity needs to be tailored back and performance will take a hit. Your sleep and recovery will suffer. Food quality is a must!!! Bye bye Booze!!! But the plus side, decreasing body fat feels damn good!!!
✨Health: Average calories, focusing on rebuilding hormones, sleep, minimizing stress, fixing gut health, having balance between social life and the gym life. For you ladies out there, fixing your period and dealing with fertility, you fall under this category! Needing lots of healthy fats and healthy hormones!
Here’s what I’ve noticed!! The longer you are unclear about your goals the longer your journey is. If you can’t accept that you can’t have them all at once your going to drive yourself crazy! Most think with performance you’ll get your body image you want. Sometimes this can happen but it’s usually with brand new clients new to fitness and macros and have already been eating a lot of calories!
Be clear about your goals, be ready for the up and downs of each phase and communicate with your coach how your feeling in each phase. It can be frustrating putting some body fat back on but if it gets you to the top of your performance goals it will be worth it!
There are many benefits of each side of the triangle but you can’t have them all at once.
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #fitness #goals #health #performance
Health, Performance and Aesthetics, where do you fall on the triangle!? Or are you trying to be a magical unicorn and chase all three!?
This is the hardest part when working with clients. We want them all. Unfortunately you do have to choose.
✨Performance: Surpluses or calories, focus is driven on PRs and training. Recovery is super important so carbs are set high and starch is an absolute must! Alcohol is out of the picture and food quality is not always the priority. Sleep, recovery tools and training are life.
✨Aesthetics: If your dieting calories are in a healthy deficit, you are walking around hungry and going to sleep hungry, you are not STARVING but you are hungry. Training intensity needs to be tailored back and performance will take a hit. Your sleep and recovery will suffer. Food quality is a must!!! Bye bye Booze!!! But the plus side, decreasing body fat feels damn good!!!
✨Health: Average calories, focusing on rebuilding hormones, sleep, minimizing stress, fixing gut health, having balance between social life and the gym life. For you ladies out there, fixing your period and dealing with fertility, you fall under this category! Needing lots of healthy fats and healthy hormones!
Here’s what I’ve noticed!! The longer you are unclear about your goals the longer your journey is. If you can’t accept that you can’t have them all at once your going to drive yourself crazy! Most think with performance you’ll get your body image you want. Sometimes this can happen but it’s usually with brand new clients new to fitness and macros and have already been eating a lot of calories!
Be clear about your goals, be ready for the up and downs of each phase and communicate with your coach how your feeling in each phase. It can be frustrating putting some body fat back on but if it gets you to the top of your performance goals it will be worth it!
There are many benefits of each side of the triangle but you can’t have them all at once.
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #fitness #goals #health #performance
