“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!!
1 week ago
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!
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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!! 🌽 🍅 🥕 🥬 🍄 🥒 🥦
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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!
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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.
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“What is the best foods to eat for weight loss?” Has to be the number one question I get asked.
Of course my answer is “it depends”
But that being said I can honestly say that when I have clients consuming large amounts of veggies with some fruits they are much more successful then those eating breads and pastas. Does this have to do with the calories? No because if they stay in their macros goals it shouldn’t matter but what does matter is gut health and stress.
There has been a lot of really great research linking gut health with depression and anxiety. Also research showing if you don’t have a healthy gut you are going to have a much harder time losing weight.
Sleep, stress, sugar, booze, gluten, dairy, can all compromise your gut health! So where do you start!? Start my cleaning up your carb choices! I personally like to aim for 600-800grams of veggies a day. That would be in physical weight!! It can feel like a lot but again if your goal is weight loss it will also help control hunger as your calories decrease through a proper cut! Also, it’s great for your health!
How many grams of veggies and fruit do you consume a day!? I want to hear!
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No no it’s doesn’t. One pound is one pound. If you have one pound of apples and one pound of rice they look different in an empty sack but they still weigh the same!
Now the reality is one pound of muscle looks very different the one pound of fat! Your body can take a WHOLE different shape while weighing the same or weighing more!
I hope that helps!
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I remember feeling exhausted, frustrated and ready to just say screw it, then I hired a coach.
I felt trapped. I felt like something was wrong despite my blood work saying otherwise. I felt confused as to why everyone around me was losing weight but I wasn’t. I was angry that training 2+ hours a day and I wasn’t getting better.
Then I hired a coach.
The thing is a coach is there to guide you and teach you, but they still can’t do it for you. I had a lot of work to do but after getting the ball rolling it made it easier to keep it rolling.
I went from under eating and over training to eating ALOT and training less. I stopped taking birth control and started to feel normal again.
I gained control over my emotions, I felt like the fog had finally lifted.
I want this for you, but you have to want to do the work. You have to want to take part in the journey.
The older you get and the more you let it go another year the harder it becomes. If your not living your best life now, when will you live it?
Time is going to pass either way, why not let us pass while your trying to better yourself.
Nutrition provided me with much more then a body and performance I was proud of.
If your interested in feeling better, looking better or performing better, there is no better time to start then today!
Don’t let another year go by with accepting anything less then FEELING your best!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #fitness #goals #ironagecrossfit ... See MoreSee Less
It’s really easy to stay motivated when things are going according to plan but when shit falls apart, that’s where true progress is made.
I prepared for this pregnancy, and delivery and had this plan of how much easier things would be this time around.
I’d drop Boo off at Pre-k, hit the gym, pick her up, have lunch, have a rest, and just make it work. Bauer’s has other plans.
We are three months in and I’ve hardly made it to the gym, I’ve hardly been able to put him down for naps (this week he’s finally slept on his own) and at night he sleeps well but it’s still NOT giving me enough sleep.
I am exhausted, and my plans are thrown out the window and I am 100% in survival mode. And that’s okay, for now.
Things are not always going to go according to plans, but how to adapt and adjust is what really matters. If you travel for work 90% of the time, your gunna have to learn how to eat on the road. If you have limited time you may have to hit open gym and get the workout done on your own. If you parent alone you may have to get some equipment for home! If your not sleeping a lot in the night you may need to nap in the day.
For every problem we encounter there is always a solution, it doesn’t mean it has to be a permanent solution it just means your goals matter to you and your trying to keep on task.
For me right now, sleep is my priority, 2nd in my macros, 3rd is keeping my businesses going and 4th is training. So if your in the same boat right now, it’s fine, this is temporary!! Just make sure you don’t lose focus on your goals and then make adjustments to keep working towards them, even if it feels like the slowest progress ever.
This is what I like to call “real life application of nutrition and performance” 😂😂😂
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Are you struggling with your water intake! Here are some fruits and veggies that are high in water and can help you meet you goals!
Another tip I like to share is to use a water bottle, but put elastic bands around it and after you complete a bottle you can move the band down, that way you never get lost or forget how much water you have had!
If you need some flavour add a tea bag and some fruit to make it taste good!
With kids being back in school and busy with activities be sure to encourage them to drink enough too! Having the right amount of water in our bodies helps with concentration, mood and performance!
#vitalnutritionandperformance #fittip #vitalforlife #vitalforhealth #vitalforperformance #fitness #fitfamily #goals #countingmacros #weightloss ... See MoreSee Less
As you head into the weekend keep this in mind!! I hear so many times “I’ve gotta go workout to burn off _________”
Exercise should be more than your Apple Watch telling you how many “cals” you burned,
Exercise should be more than burning off the booze and shit you ate
Exercise should be about treating with your body with respect. It should be able enjoying yourself fitness and the cool things it can do! It should be about keeping up with your kids or GRAND-kids, it should be a form of SELF LOVE!
Change your mindset and you’ll change the game!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #fitness #macros #fitfamily ... See MoreSee Less
Struggling with protein! Here are some cheat sheets to help you!
Needing to increase your intake!?
✨Have a shake after you workout! A good quality protein powder not only will help you recover but I find if you miss your sweets it can help!
✨Every time you eat make sure you have a protein option
✨Increase your intake at meals
✨Cook extra when you meal prep or when you cook your meals so your not struggling to find a quick option
✨Find good quality proteins bars or energy balls! Be careful with this option there can be a lot of sugar or fats in them
#performance #weightloss #countingmacros #crossfit #fitness #vitalforlife #vitalforhealth #vitalnutritionandperformance #vitalforperformance ... See MoreSee Less
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
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