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If you dropped your phone once, would you pick it back up and then continue to smash it??
No??
So why do you blame one “bad” meal or “treat” for a day/weekend/WEEK of poor choices???
Heading into the weekend remember, food and booze should not be the reason you enjoy long weekends, your friends and families company should be! Lastly if your going to enjoy and indulge you can plan ahead and try to make it work, or you can enjoy a couple meals and move on guilt free! You have choice and you have options! Whatever you decide should be guilt free and without trying to “fix” it afterwards by doing extra workouts and under-eating, that solves nothing!
Enjoy the weekend but remember, it’s just a couple of meals!
Thanks to one of my awesome clients for that little cell phone analogy! 👌🏻
📸 @whitecreekranchphotography
#vitalnutritionandperformance #vitalforhealth #vitalforperformance #vitalforlife #healthylifestyle #balancemacros #macrolife #easterbunny #whitecreekranchphotography #crossfit #crossfitmom #crossfitgirls #womenoffaith
Do you need personalized programming?
First I think it’s important to understand what your goals are and what your WILLING to do to reach those goals.
Working out in classes is great! It’s fun, you have friendship, you have support, you have that daily competition whether you want to admit it or not. As someone new to CrossFit you won’t need personalized programming because the programming for gen pop should start to build your skills. Once you settle into CrossFit and decide it’s your sport of choice you’ll need to figure out which division you want to compete in.
Scaled athletes will not need to have personalized programs, period. If you have extra money to invest, invest in some PT sessions to work on your skills and technique and then use open gym to practice. Intermediate to beginner RX, this division is the hardest because your able to RX movements but some still hold you up! You could win scaled divisions if the wods go your way or you’ll come in the bottom half of RX but won’t care cuz you love it and just happy to be RX.
RX, Elite and pro, you need personalized programming. You are able to perform all skills but once the volumns becomes to high or you get weaknesses put back to back you struggle. You are needing to work your weaknesses weekly, not biweekly, your needing to fix problems by directly attacking them, and you need more volume to keep up. Don’t get me wrong I don’t mean you need 2-4 hours you just need a full hour of very focused volume.
For example, yes you can do A muscle up, but not many, well your going to need to work on those or muscle up skills weekly, in our gym, we don’t focus on that weekly because we have such a small population that currently benefits from that. You however may NEED that.
The downside to personalized programming, you may not enjoy your training as much as when your following classes and attending, but again this is where you have to ask the question, are you WILLING to do what it takes to reach your goals.
Also, before the extra training and personalized training I 100% think your nutrition should be the priority. #mytwocents 📸 Mikey Stevenson
Our body is capable of amazing things. These are progress photos from a cut I did two years ago!
The first picture in the green shorts was the moment I realized I was ready physically and mentally to get back at it. Bentley was now sleeping better, I had a more normal routine and I was feeling like I could manage.
The next photo was literally only a couple of weeks later, and the pink shorts was 10 weeks after the first photo!
It’s funny because at the time I still wasn’t happy but now looking at this in like man I can’t wait for that again!
If your thinking about getting started in a body composition transformation don’t hide from the camera! The difference in weight here is only about 15lbs, but the photos speak volumes. There will weeks or maybe months that the scale might not move a whole lot but you can start to see changes right away! Also it’s a good reminder of how far you have come if you haven’t met your goal yet!
Sometimes I’ll look at my clients logs and think “I wonder why that weights not moving” then they will send me a HOLY SHIT photo along with a check in that says, “I can’t believe the difference” and right in that moment I know the rest of their life will be different.
They have put the time and effort into getting to the point where they are so thrilled they will never go back to their old ways, and habits! For me as a coach this is the greatest feeling, I’m about to get fired and I couldn’t be happier!
Coaching is more then the reverse cut reverse cycles, it’s about giving my client the ability to reach realistic goals and KEEP them! Who wants To do all the work and then throw it all away!! Not me!
So let me ask you, how do you want to spend the next year, learning how to manage your nutrition on your own forever?... or throwing away your money and time on products and fads that don’t work?!
Also I take no credit for this cut, I had my coach @mikedynamic handle it and I plan on having him guide me after the babe comes! Coaches need coaches too!
#vitalnutritionandperformance #nova3labs #vitalforlife #vitalforperformance #vitalforhealth #healthandfitness #countinfmacros #fitfamily #healthylifestyle #22weekspregnant #ironagecroasfit
Okay gang!! Our fitness templates are live and our coaches kitchen ebook!! It’s been a bit of work for our awesome webmaster @gydesign but we are up and running! Should you have any issues please send us an email ba.bargholz@vitalnutritionandperformance.com
Our fitness programs all have a free five day trial!! We wanted to fill some gaps for clients with their training! We hope you love them!
Coaches Kitchen is our favourite family recipes, shopping lists and some tips and tricks!! Enjoy!!
After you complete your purchase head to your email to download your PDF! Tag us in your social media posts!
www.vitalnutritionandperformance.com/program-downloads/
#vitalperformance #vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformanve #healthandfitness #goals #crossfitmom #crossfitpregnancy #fitfamily #bootybuilder #squat #deadlift #press #squat
vitalnutritionandperformance.com
Program DownloadsTrial Program Downloads Full Body Blasters Phase 1 Booty Builders Home Workouts Phase 1 Weight Training Travel WorkoutsComplete Program Downloads Full Body Blasters Phase 1 Booty Buil...Can you just give me my macros?
Well that depends... I know everyone’s least favourite answer. The truth is there are a lot of factors to consider.
✨Current caloric intake
✨Training volume
✨Your NEAT
✨Your age
✨Your sex
✨Your current body composition
✨Job (shift workers is a whole different ball game)
✨YOUR goals
So let’s play out a couple of examples, let’s say your a shift worker with 50+lbs to lose and your underrating by 1200 calories, so if we’re to just “give you your macros” are you able to reverse yourself? How will you determine if you should add more fats or carbs when you go to bump up? What about if you gain 5 lbs in one week, what should you do the next week? After you’ve been in maintenance for a few months is that a good time to start your cut? How many calories are you going to cut?
All of these questions need to be answered AS YOU GO. When building out my clients I have a lot of this charter out and ready to go however things can change even from the most perfect plan!
Life happens and if you don’t have any experience or enough education how will you make these decisions?
Having a coach make those decisions for you based on progress and biofeedback is the key to getting the results you want. Nutrition is not black or white. There is not a one size fits all. Taking the guess work out eliminates the stress of “am I making the right decision?”
You’ve got to be sick of doing it on your own by now and getting no where! Give coaching a try!! I can honestly say my nutrition coach is the best investment I have ever made in myself!
Are you ready for the change?
📸: @whitecreekranchphotography
#vitalforperformance #ironagecrossfit #vitalforlife #healthylifestyle #20weekspregnant #crossfit #crossfitpregnancy #vitalnutritionandperformance #healthylifestyle #goals #fitness #fitfamily #fitmom #vitalforhealth #mombod #countingmacros #goals
Will it be worth it?
Right now all over social media we are bombarded with promises of quick weight loss tips, pills and whatever bullshit products someone has created. Unfortunately we feel so desperate to change we pay for these products only to leave us in worse condition, so the cycle continues. Then one day you decide to take a leap and hire a coach. You're completely motivated and hopeful but things take longer than you want and are a bit harder then you expected, and then the mind games start, is this worth it...
Head to the blog to check out the rest of this post! It’s been awhile I know, but it’s worth your time! Link is in my bio!
📸 @mallorytoddphoto
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #health #fitness #macros #fitmom #crossfitmom #crossfit #loseweightbuildmuscle #yourresults #yourgoals #yourdream #itsworthit #sacrifice #healthylifestyle
Periodization of food quality is not a sexy topic but it needs to be talked about... Let’s go!
Right now my goal is to consume a well rounded high calorie diet to fuel myself and the baby bear. My food quality is good but I am eating things I would never eat on a cut or for performance. Foods that I have been enjoying, naan bread, pizza, burgers on buns, bacon, eggs, bread, pasta and some dairy products, salad dressings, bbq sauce, cram in my coffee. These are not bad foods but they just don’t get me the results I want when I’m cutting.
Foods I consume when cutting, veggies, fruits, rice, and meat.
Performance, similar to cuts, higher volume of foods and I’ll be able to have a wrap here and there, pizza, or a burger.
I think there is a lot of confusion when people are going through the periodization of nutrition and thinking food quality isn’t important. We start to get really good at shifting macros to fit in bad foods when we are cutting and then blaming the cut on not losing weight so we start exercising more, and then we start limiting calories but still eating junk. I have yet to see this method work.
Just because it fits in your Macros doesn’t mean you should include it in your cut.
Do I think this has to last forever? Absolutely not!! After you have reached your goal and successfully reversed it is great to be living in maintenance or performance numbers and have that flexibility again!
You have to have a clear focus on what your goals are. If your number one focus is to lose body fat you need to choose foods that fuel that goal.
Trust me if we could eat shitty foods while we diet don’t you think that would be the much easier way and all the baddass coaches out there would be on board???
Focus on one goal at a time, suffer for a few cuts and then live the life you love after that!!
📸 @mallorytoddphoto
#ironagecrossfitbabyboss #vitalforperformance #healthylifestyle #crossfitpregnancy #vitalnutritionandperformance #vitalforhealth #vitalforlife #macrobalance #macrocoach #fitnesscoach #lifestylecoach #fitness #fitmom #crossfitmom #eatyourveggies
🍎Food Logging can feel like a chore at the start but I can honestly say after years and years of logging it becomes so quick and painless if you use some really good methods!
✨Never log prebuilt foods aka “Cheese burger” this will give you a very inaccurate log. Log your bun, meat, and condiments separately to ensure the proper calories. The meat will be a big one, did you use extra lean ground beef with no fillers? Well chances are that one prelogged did not! The only way I would use a preset is if your ate at a restaurant and you could, for example Dairy Queen Cheese burger.
✨Don’t measure is cups, use grams. It’s easy to think you have a cup of fruit but really with the odd shapes of foods it’s very difficult to see if you actually have a legit cup.
✨Consistency in choices of preferred logging. In a dream world you would weigh and log your meat raw because for example the way you cook your steak can change the cooked weight. For example rare vs well done. However I find with cooking for a family it is not all that convenient for me to weigh my raw meat out so I do weight cooked and then be sure to choose a cooked option.
✨Logging cooking oils. If I am making a large pan of roasted potatoes and use a couple TBSP of oil but it’s for about 4-6 meals I do not log that oil, the quantity it so small, however if I cook my eggs in a table spoon of butter I log that.
✨Eggs, I see a lot of “fried egg or scrambled” and the problem with this is like the cheese burger someone may have added extra into the food choice where you might not, so just choose your volume of eggs.
✨Pasta or Rice. It’s usually in the dry amount on the box! If your picky like me with pasta I have measured out one serving of dry and cooked it separately and then remeasured to ensure I would be able to remember for later proposed the weight so that I could cook for a whole family again!
✨Measure your condiments, they add up sooooo quickly!!
✨Use the same foods. For example with my fat secret calorie counter app, the more I stick to the same logging option the more they pop up in my recently eaten, making it super simple!
I hope that helps!
📸 @mallorytoddphoto
#vitalnutritionandperformance
When does food quality matter??
In my opinion, 90% of the time. When chatting with frustrated clients or potential clients who are struggling with getting that weight loss moving the first question I ask is “what’s your food quality?”
Their response, good, I hit my macros. The second I hear “I hit my “macros” it always a quick red flag up that I interpret as they are very good at logging food and have figured out how to work shitty foods in...
Now, this is not a bad thing if they are trying to maintain because that exactly what they just stated “nothing is happening” so it’s still a great accomplishment for them! They now know they will be able to have well rounded balance after they hit their goals, but let’s not ignore that they are still wanting fat loss, soooo the cold hard truth needs to be brought up...
Just because if fits into your macros does not mean it will help you reach your goal of fat loss.
I have yet to see someone lose body fat continuing to eat out daily/weekly, eating cupcakes and doughnuts, drinking their calories in pop and in high calories coffees... it just hasn’t worked.
You have to get real with yourself and your goals. Cuts should only last 12-16 weeks, you can survive 12-16 weeks, if it means the results you want! Playing the “but it fits into my macros” is just the excuse you needed to blame the diet that’s not working.
Don’t do that, suck it up for your cuts and enjoy life long results!!
📸 @mallorytoddphoto
#vitalforperformance #vitalnutritionandperformance #vitalforlife #vitalforhealth #momstrong #crossfit #fitness #weighloss #countingmacros #healthylifestyle #crossfitpregnancy
What should my kids eat!?
I get asked this a lot and if you’ve seen the Abby look of “huh” you definitely know what I’m about to say... Food.
Feed them food! Feed them what you eat! Bentley wants to eat what we eat because that’s normal.
I definitely think it can be tricky if your family had eaten a certain way for along time and 💥BAM💥 you try to change everything over night so start slow!
Start swapping out fruit snacks and candies with fruit.
Swap out juices with water with fruit in it!
Swap out processed foods with whole foods!
Buy popsicle moulds and freeze yogurt in them!
Keep a fun family food night once a week or every two weeks for pizza or dessert.
Get your kiddos involved in making protein balls instead of store bought granola bars full of junk!
As you make these changes it will get easier! It does take time for taste buds to change so hang in there!!
Making smart choices for yourself and your family will help with everyone’s health!
How do you involve your kids in making their nutrition balanced!?
📸 @mallorytoddphoto
#vitalforperformance #vitalforlife #vitalforhealth #vitalforlife #vitalnutritionandperformance #fitfamily #healthylifestyle #familyhealth #goals #fitness #fittip #quicktip #coacheskitchen
Your diet is not the problem, your ability to follow it is.
If something isn’t working ask yourself, I am I doing everything I am supposed to be doing!?
✔️ Are you hitting your macros daily?
✔️ Are you drinking enough water?
✔️Are you getting enough quality sleep?
✔️Are you managing your stress?
✔️Are you working towards healthy hormones?
✔️Is your exercise program supporting your goals?
✔️Are you focused on high quality foods 90% of the time?
✔️Have you eliminated alcohol?
The problem I see with getting clients the results they want is the ability to make all these things come together.
Nobody talks about how much work it takes to earn your right to diet! Everyone is expecting to eat less workout more! Treating exercise like punishment for over eating on calories or making horrible food choices because they can fit it into their macros. The reality is you have to earn your right to diet!
Yesterday in my story I posted a client losing 9lbs in 14 days! This is only possible because for the past yearish she has EARNED her right to diet!!! She has worked hard to rebuild her hormones, fix sleep, eat properly, and make it all come together!
When I opened her charts I cried a little because as a fellow momma I know what it’s like to have to earn your right to diet and while looking in the mirror day after day feeling like your not getting anywhere with your physical appearance can be so frustrating!
I am so thankful another amazing client has trusted me and followed everything I have asked of her!
She’ll be ready to fire me soon and I couldn’t be more happy!!! 💜
📸: @mallorytoddphoto
#vitalnutritionandperformance #entrepreneur #vitalforlife #vitalforperformance #vitalforhealth #jaktrx #supplements #countyourmacros #nutritioncoach #takeyourlifeback2019 #crossfit #bootcamp #fitness #fitmom
Are you so focused on the big picture your forgetting about all the small steps along the way?
Let’s say your goal is to run a marathon. Are you going to start running the full marathon your first day of training!? I sure hope not and if your coach tells you too, fire them. Your going to start with maybe a five km run of intervals, maybe even that’s yo much so you start with 10 minutes of jogging and 10 of waking, whatever it is your start with your goal will be to add more volume each session.
So think about that when it comes to nutrition.
If you have never used a calorie counter app, download it and search through it.
Next, maybe you start logging your breakfast or just your protein. Maybe your next goal is to log two days of the week, whatever it may be just start small.
Trying to do it all and all at once will only lead you down a path of frustration and most likely quitting! Stop having tunnel vision and only day dreaming about your goals, focus on what you can handle daily until you can handle a little bit more!
Nutrition is not a sprint, it’s a marathon, prepare yourself for the long haul and enjoy the process!
📸 @mallorytoddphoto
#vitalnutritionandperformance #entrepreneur #vitalforperformance #vitalforhealth #vitalforlife #nutritioncoach #fitmom #fitness #goals #abs #fitkitchen #fitchicks
I have a lot of busy clients and sometimes asking for help can be hard, but hey! Order some food made for you to lighten the load!!Order Healthy Home Made meals weekly delivered to your door. Olds, Carstairs and Didsbury areas.
The Time for Health website www.timeforhealth.ca is now up and running and ready to take orders for the week of March 3-9th. All orders must be in by Thursday at 2pm.
Choose from the weekly 10 set Menu or from the 2 different groups (Sunday and Wed) Set of 5 menus or you can choose your own items and order a la carte. There are also breakfast and special items that can be added a la carte (not part of weekly set menus).
There are 3 types of meals offered, Small, Large (Perform) and Low Carb which vary in protein and carbohydrates can be selected for your items. All items will come labelled with full macronutrients and the ingredients.
Orders can be placed online or via order form (found on the order now/snop page). All orders must be paid for up front.
Delivery times are Monday afternoon/evening and Wednesday evening. Any questions please email timeforhealth19@gmail.com or contact us on messenger. All items noted as A LA Carte must be added to your order.
Visit the website for more details on delivery and any other facts.
Is 2019 going to be the year your take your life back?
🎥: @mikeystevensonphotos
#vitalnutritionandperformance #takeyourlifeback #vitalforlife #vitalforhealth #vitalforperformance #fitmom #crossfitmom #entrepreneur #affilateowner #nobull #crossfit #ironagecrossfit #nova3labs #jaktrx #nutritioncoaching #lifestylecoach #fitnessprograms
