“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!!
20 hours ago
No, no you didn’t!! Did you know it takes 3500 cals to gain or lose a pound. So when you think about eating some extra cals or drinking them if you did gain a legit 10 lbs you would need to consume 35,000 cals. Sorry not possible! What did happen??
You could be hanging onto water weight!
You could have eaten something causing inflammation in your body
Maybe your digestion is off leaving you feeling bloated and constipated!
If you’ve been off the booze and you went a bit over board you are likely dehydrated!! What you are not is ten pounds heavier! Now depending on what your dealing with it might take a bit of time to get back to normal! Don’t panic just get back to your routine!
#vitalforlife #vitalforhealth #vitalforperformance #fitness #health #fittips #realitycheck ... See MoreSee Less
5 days ago
Thanksgiving Weekend is here! If your trying to stay on track try out some of my tips! 🍂Don’t goto your family dinners starving!! Have you ever noticed how often you give into cravings or over eat if you let really hungry!
🍂Eat a well balanced meal before you go, focus on higher protein options so that if you do enjoy some dessert your not going to go way over on your carbs and fats for the day.
🍂Pre-log some foods and volumes even if your just going to eye ball it. Setting these intentions will allow you to see what those calories will add upto before eating them.
🍂Enjoy all the foods you want just be aware of the volume! If you want some pie have it just not the whole pie!
🍂For every boozey drink have a glass of water.
🍂Have the mindset that just because your having some foods and drinks you wouldn’t normally have you should just got NUTS. If your still labeling foods good and bad you going to constantly feel guilt or shame when you eat “bad” foods and there is not such thing as bad foods! Everything in moderation is fine. Practise self control.
🍂Don’t wake up the next day and HIT the gym EXTRA hard to work it off, it’s doesn’t work that way, just get back into your normal exercise routine with your normal foods and lots of water.
🍂Remember if you have been consistent a couple of turkey dinners will NOT kill your progress, but a long weekend of binge eating and drinking will take sometime to bounce back from!
🍂Remember to enjoy your quality time with friends and family, be present, put the phones away and enjoy!
Happy Thanksgiving everyone!! #vitalforlife #vitalforhealth #vitalforperformance #fitness #fittips #macros #countingmacros ... See MoreSee Less
6 days ago
I’m doing a happy dance today! I slept “restful” for 5 hours and 55 minutes. I feel like a whole new person. I think today is the first time in a while I actually smiled. Sleep deprivation sucks, like seriously sucks.
Last night I decided to wear my Apple Watch to track my sleep. I am going to continue wearing it to help me decide whether or not working out is going to be beneficial or create a negative impact.
I have decided anything over 5.5 hours of sleep I’ll workout, anything under no go. No metcons, well maybe just tiny ones, mostly just weight training and skill work and tech work.
5 hours is along way away from 8 but I’ll take it.
#vitalforhealth #vitalforlife #vitalforperformance #fitness #postpartumbody #mombod #fitfamily #countingmacros #ironagecrossfit ... See MoreSee Less
7 days ago
Do you think that one hour of day of exercise is really going to get you to your weight loss goals?
Your day is made up of 24 hours, you spend one hour working out, you SHOULD spend 8 hours sleeping so that leaves you with 15 awake hours!
How heavy do you think those 23 hours will weigh on your success? Let me tell you, more then you’d like to admit.
What you put into your body matters. The amount of water you drink matters. The amount of sleep matters, all the horrible toxins and chemicals your putting on your body matters, it all matters.
Exercise is important YES but you cannot out exercise a bad diet!
Your movement outside of your workout matters. If your sitting ALL day at a desk try to get up and get moving whenever you can! Increasing your daily NEAT will help you with your goals!
Stress management! Working at keeping your stress under control will help you stay on top of happy hormones! Happy hormones allow for better recovery, better mood, increased sex drive, and better periods! This also overlaps with sleep! Sleep is when we recover! Getting the proper amount of rest will go along way in helping you achieve your goals!
Questions? Drop them below!! Need some help!? Let’s get you some coaching!! #vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #fitness #crossfit #momfit #mombod #fitfamily ... See MoreSee Less
1 week ago
You want to lose weight? Sleep...
You want to build muscle? Sleep...
You want to optimize your recovery? Sleep... All gains come from sleep. Sleep is free and the most under utilized “supplement”. Having a sleep routine can help you fall asleep and stay asleep! Try to shoot for 8 hours a night! I can honestly say with going from 8-9 hours of sleep to 3-5 hours of broken sleep I am noticing a lot of the negatives when it comes to physical, mental and emotional performance. Until Bauer starts sleeping better there is no sense in evening trying to focus on weight loss! My goal is to stay out of jail. That is all.
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #tipsandtricks #gotobed ... See MoreSee Less
The weekend is here, are you going to keep your eye on the prize or throw all your hard work away?
#vitalforlife #vitalforhealth #vitalforperformance #crossfitopen2020 #ironagecrossfit #crossfit #affilateowner #fitmom #fitfamily #countingmacros ... See MoreSee Less
Routine is necessary for success.
Making choices causes stress.
Increase of stress causes inconsistency.
Inconsistency halts results.
Are you still trying to log as you eat? Leaving you at bed time realizing you have not hit your macros and the foods that you have in the fridge are not going to get you there.
Do you go to the gym at the same time everyday or just go with the flow and hope you end up there?
Do you sometimes meal plan but only plan 2-3 days leaving you with half a week of take out?
All of these things can easily be fixed.
Logging your food before you eat it will help you to understand and physically see the portions you need to consume to hit your numbers, once you hit those numbers a few times it’s going to feel a lot easier to continue on with that habit.
Sometimes our lives require us to go the gym at a different time every day, to ensure you get there, put it in your calendar and treat it like an appointment that you wouldn’t miss out on, and you’ll find it helps you to actually get there!
Meal plan a couple meals that are the same or can use similar foods so that you have enough for the WHOLE week to keep you on task and away from order out!
Doing the same things over and over may sound boring but when you start feeling better because things start falling into place you’ll thank yourself for sticking it out!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #countingmacros #fitfamily #crossfit #goals #fitfamily #mombod ... See MoreSee Less
It’s pretty simple. You have the choice. “I didn’t have time to prep”
“I didn’t feel like going to the gym”
“I don’t know what to make”
“I don’t like water”
The list goes on... People who are successful do things they don’t like to or don’t want to all the time because the can see the reward waiting for them. Most times you just need to get the ball rolling. After one week of suffering through balancing your macros the night before, the next week it gets easier.
After the first week of the early alarm clock to head to the gym, it gets easier.
Make decisions that support the life you want to live, not the life your living. 📸 @mikeystevensonphotos
#vitalforlife #vitalforhealth #vitalforperformance #vitalnutritionandperformance #fit #fitness #fitnessmotivation #goals ... See MoreSee Less
🚨 DID YOU HEAR!? 🚨
We have our first athlete qualify for 2020 Wodapalooza!!! Congrats @wacey.morrison for getting it done and earning your spot!!! We are so proud of you! Now all the fun begins!!
#ironsharpensiron #ironagecrossfit #adaptiveathlete #vitalnutritionandperformance ... See MoreSee Less
Are you really trying if you aren’t going through these emotions??😂😂 When your trusting someone with something so vulnerable you need to do exactly that... TRUST them. I get it what we are asking can be scary! It can sound like complete bullshit
Client: “I want to lose weight”
Coach: “Great! First you need to eat more calories”
Client: “Huh?” I get it, I’ve been there!! Ask your coach why? But ultimately learn, trust and be coachable! If what you were doing before was working so well why did you hire me? If your not willing to try something new, why hire me? If your not going to trust me to guide you to the best of my ability, why hire me?? You can’t just pay the fee and expect the knowledge and results to absorb into your body, you actually have to put that plan of action into ACTION!
If you only do 50% of the program your only going to get half the results! Put in some full effort, trust the process and enjoy those results.
Also today is the LAST day to cash in on my fall sale!! I still have a couple spots available!! Look how much fun we can have! 😉
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #fittip #goals #mombod #fitlife #fitfamily ... See MoreSee Less
3 weeks ago
Are you guilty of this?
It’s the most common excuse I hear, but really when you think about all the time we waste we absolutely can FIND time to work towards our goals!! Finding an hour or two to food prep for the week.
Finding a few minutes a day to pre-log your food.
Finding the time to weigh your food out before you plate it.
We all have the time, maybe your lacking the drive?
Why are you lacking drive? Do you think you don’t deserve to reach your goals?
Are you scared to reach your goals? Are you scared to change because your comfortable? Are you scared to admit your goals out loud to it’s easiest to keep avoiding your feelings?
You need to get to the root of the problem.
For the longest time I would log but not really balance my macros like I was prescribed, then I could hide behind “it doesn’t work” well finally I said hey!! If alllllll these other busy moms can have it I can too
I put my excuses aside and starting to Preplan my days and stick to it and guess what... I reached me goals.
I said them out loud, I wrote them down, and then I didn’t let things stop me.
So ask yourself, what’s realllly holding you back??? Excuses?? Fear??? #vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #fitmom #fitness #countingmacros ... See MoreSee Less
4 weeks 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
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
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