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“I know what to do but I don’t know HOW to do it”
The internet is full of information. There are a lot of great nutrition coaches pumping out content day after day, post after post! Your reading it all, your taking it in, but where do you start!?
Start tracking your intake! Track your sleep, track your water! Start investigating into your food quality! Look at signs and symptoms like bloating and constant fatigue! Crest a journal for yourself and then... hire a damn coach!
We need all of that data but the faster you see it right in front of yourself the sooner your able to really get to work! A lot of clients have zero experience and it can be a bit frustrating when you feel ready but your not all that “ready” yet!
Allow your coach to make the hard decisions and give you the whys onto the best route to take! Give yourself the peace of mind that your moving forward vs second guessing yourself! Find a coach with experience and knowledge! Lastly, there is no PERFECT time to start, so just do it!!
#vitalnutritionandperformance #healthandfitness #macros #vitalforlife #vitalforhealth #vitalforperformance #fitness #weightloss #fitnessmotivation
With the ☀️ summer ☀️ heat it can be completely normal for appetite to decrease leading you to not eat during the day and then trying to cram all your calories in before bed! This can lead to making low food quality choices to “get cals” or it can lead you back to the cycle of under-eating for a short time.
Starting your day out with a bigger breakfast can really help to get some of those calories in as well as keep you feeling full longer. This is helpful if you have a busy day and just want to pack “snacks”. Make sure your snacks are pre-weighed and measures to ensure your getting those cals in! Choose lots of fruits and veggies that are in season! Keep that water close! With the heat it’s normal to feel thirsty faster! Invest in a good water bottle to keep you hydrated! Have a plan for dinner! Have frozen burgers or chicken sausage ready to throw onto the BBQ with some of your favourite veggies! Keep it simple and consistent!
#vitalnutritionandperformance #healthandfitness #motivation goals #vitalforlife #vitalforhealth #vitalforperformance #macros #fitfamily
One of the reasons I am able to be so successful with my nutrition and fitness is my friends train with me and eat the same way I do! It’s easy to have functions or go out or plan for a day on the boat because we all support one another in working towards our goals. Over the last few weeks with not training at the gym it really makes me miss that part of life and gets me excited to be back with them soon!
I decided to throw out a new program I want to start in September, “Fit with Friends”
How would this work!? You and your friends create a private Facebook group, you add me in and we set weekly goals to work towards creating better lifestyle habits for the next 90days! After 90 days if your groups wants more we’ll keep going and if not you can always jump into one of my other programs!
Some goals may start our like this:
Exercise 3xweek for a minimum of 10 minutes.
Swap out one of your take out nights with a new recipe (which you share with the group)
Each group will be different based on current habits and lifestyle!!
If this program is something you think you and your friends would be interested in let me know so I can start planning!!!
#vitalnutritionandperformance #healthandfitness #motivation #vitalfitwithfriends #vitalforlife #vitalforhealth #vitalforperformance #healthyfamily
This girl continues to crush it!! She is coming up on her one year and her results are incredible!! She is a young nurse who is put through the ringer of night shift! She has been able to continue to lose weight through all phases of her periodization! She is prepping and planning! She is going to Mexico with friends and feeling confident! She has set goals, smashed them and set new goals! She is not only gaining the body she feels confident and proud of, she is learning how to continue on long after she fires me!! I am so proud of her!!!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #vitalforperformance #nurse #weightloss #goals #motivation #dedication #healthandfitness
Pump... the... brakes People!! I think this aspect of dieting is soooo over looked!!
You have painful periods or no morning wood,
You have zero sex drive,
You feel tired and shitty all the time,
You don’t consume water regularly,
You sleep less than 5 hours a night,
You have brittle nails, hair is falling out, and acne,
You are working out 5-7 days a week not getting results,
You deal with chronic pain and injury,
You eat maybe once or twice a day and it’s shit food, but yet you want your body to give up all its body fat so you can be shredded???
No no no, that’s not going to work!! An unhealthy body will not lose weight, it’s that simple! So many get caught up in “I’m eating clean and exercising” why isn’t it working?? Well there is a lot more to it!! Your body requires overall health before you can chase those weight loss goals! So where can you start!?
✅ Get 8 hours of sleep
✅Aim for at least 25 gram of fiber for females, 35 grams for males
✅Drink water
✅ Eat whole foods, avoiding processed junk and sugar
✅ Work towards decreasing stress in your life
✅ Take Rest Days from the gym... more is not always better.
Starting out with these simple and FREE steps can start to rebuild your poor body!
If you are not sure where to start or you need a push to get going find a coach!
#vitalnutritionandperformance #vitalforhealth #vitalforperformance #vitalforlife #fitness #healthybody #motivation #lifestyle #fitfamily
Missing Pasta Salad for those bbqs? Try this out!
☀️Gluten after Pasta
☀️Cucumbers
☀️Peppers
☀️Mushrooms
☀️Snap Peas
☀️Tomatoes
☀️Bolt House Ranch Salad Dressing
☀️Low Fat Cheese *if you can tolerate some dairy*
☀️Mix it all together and enjoy!!
Couple of tips and tricks! If your cooking your pasta and using it right away, rinse it with cold water. Use whatever veggies you already had chopped up for the week (since you did that right...)
If you need to log your salad, just keep “zeroing” out your scale as you go to keep things simple! Lastly if you mix it early for the day make sure you keep it chilled so the yogurt dressing doesn’t spoil!
For more recipe ideas head to www.vitalnutritionandperformance.com and download coaches kitchen!
#vitalforperformance #vitalforlife #healthylifestyle #healthyfood #vitalnutritionandperformance #coacheskitchen
#vitalforhealth #fitness #performance #fitfamily #easymeals
Magnesium if the FIRST “supplement” I recommend right off the start! It’s easy to find a good source for a good price and the benefits are for everyone!! Take a read!!
Why you need magnesium if you're constantly stressed or anxious
Many people are deficient in magnesium. This deficiency contributes to a whole host of health problems from headache to psychosis. If you're concerned about your magnesium levels, you may want to add ...What do you WANT?
✨Health and Wellness
✨Performance
✨Aesthetics
You have to choose. You can have them all in a lifetime, but you can’t have them all at once.
✨Health & Wellness✨
Creating balance, working out regularly, lose macro tracking, enjoying some of the things you love. You look good and feel good.
✨Performance✨
Eat, sleep, recover and train. You have your eyes on being in the best shape you have ever been in. For some that’s not as shredded as you would think! Your more focused on what you can do vs what you look like! I don’t know a single performance based sport that gives points for the best abs!
✨Asethetics✨
Cuts can be hard. Your social life can be limited! You prep and pre-plan your food religiously. Your sleep and performance can take a hit but your not to concerned because HOT damn!
There can definitely be crossover but always remember you may be forced to focus on one over the next!
#vitalnutritionandperformance #healthandfitness #lifestyle #health #goals #vitalforlife #vitalforhealth #vitalforperformance #goals #coacheskitchen #crossfit #bootcamp #personaltraining #fitchicks #fitfamily #fitmom #countingmacros
“If I don’t log it, it didn’t happen”
“I only eat _______”
“I eat clean through the week and take the weekend off”
“It fits into my macros”
“I’m hitting my macros but not losing weight”....
I think you get the idea. Sometimes I have used the don’t log it and move on method with my clients. This is normally done when we implement a diet break. Outside of that as a coach I am only as good as the data you provide! If your logging in correctly or just pretending it didn’t happen it’s hard to help.
We have no reason to hide what we are eating! We have no reason to feel guilty! We all struggle from time to time and learning to habits/lifestyle can take time. Don’t expect to change overnight, but don’t try to fool yourself either!
Be honest and do your best! Set mini goals, learn to walk before you try to run!
#vitalnutritionandperformance #healthandfitness #lifestyle #health #goals #vitalforlife #vitalforhealth #vitalforperformance #goals #coacheskitchen #crossfit #bootcamp #personaltraining #fitchicks #fitfamily #fitmom #countingmacros
Hot topic... nutrition for teens and kids.
This is an example of Bentley’s breakfast before a day of gymnastics and dance. It’s pretty simple and it’s a lot. Sometimes she eats it all, sometimes half.
The most important thing to remember is that kids need variety and if it’s “clean eating” style their hunger response will help them determine how much they need.
If the parents eat well your kids will eat well! Face it, kids aren’t doing the grocery shopping and cooking and they won’t starve. Eventually they will eat!
If you have been making some poor quality choices regularly your kids will crave the high fat, high sugar foods just like you would! If your working as a family to better your habits don’t try to change it all at once! Ease into the process and fruit and berries can be super helpful to fulfill the sugar they crave.
Nutrition starts with the parents of your kids are struggling be sure to help support them and talk to them about the importance of a well rounded meal and let them understand there are NO bad foods, everything is fine in moderation.
Make it clear what food are everyday foods, and sometimes foods, keep it simple!
As for the burning question, no I do not work with minors unless I am working with the whole family.
Poor word choices and creating stress around eating can create eating disorders and major problems for your child’s future. Be responsible and choose your words wisely.
#vitalforlife #vitalforperformance #healthylifestyle #healthyfood #vitalnutritionandperformance #fitfamily #nutritionforeveryone #goals #beresponsible
Does the heat change your appetite? With the combination of different work hours and routine, and the heat I have noticed eating lunch has not been on my list of things I enjoy!
Nothing sounds good, the thought of eating make me want to puke and I don’t feel like cooking or warming left overs up!
Solution.....
Crushing a huge breakfast and then light snacks until supper! This has been my plan of attack the last week and it’s made a huge difference!
This is also a solution for those of you who seem to always work through lunch or get so busy you forget to eat!! Get this calories in!!
Lastly I have noticed by having a big breakfast higher in fats my cravings for junk has been much less! I am totally enjoying all the bacon and eggs because if history repeats it’s self, I won’t be able to fit those foods into my fat macros once it comes time to cut again!
I hope that helps and I hope your all enjoying the warm weather!
#vitalforperformance #vitalforlife #healthylifestyle #healthyfood #vitalnutritionandperformance #goals #countingmacros #30weekpregnant #crossfit #fitmom #fitfamily #noexcuses
Motivation can be easily lost in frustration, when your feeling hungry, when your out at social events, when you compare yourself to others and their progress and their lifestyle.
Discipline is what keeps you going!! I always enjoy check ins! The progress this client has made over the past 10 months has been amazing!!
Real, life long results takes work and take TIME!!! You have work make good decisions daily, you don’t have to be perfect but you have to be consistent!! I am soooo proud of this client!!
So many complicated factors and still crushing his goals and making the TIME for his goals!
#vitalforperformance #vitalforlife #healthylifestyle #healthyfood #vitalnutritionandperformance #vitalclienthighlights #goals #discipline #motivation #weightloss #fitness
The food you eat can be your safest and most powerful form of medicine or the slowest form of poison. -Ann Wigmore
Again, it about choices. We all have the same amount of time, we all are busy, we all have shit going on. You have to make time for the things that matter.
Nutrition is more then six packs and beach bodies, it’s about taking care of our health to be around long enough to enjoy the little things in life.
Extra body fat can lead to diabetes, cancer, increased chance of stroke, heart disease, cardiovascular disease, pregnancy and infertility issues. Many of these things can be prevented by working towards a better lifestyle! You don’t have to be “all in” or “obsessive” but you do need a goal, and your going to need some help with application!
Contact me before June 15th to fill a couple of my recently opened spots! Take control of your health!
#vitalforperformance #healthylifestyle #healthyfood #vitalnutritionandperformance #vitalforlife #vitalforhealth #fitness #goals #healthybody #healthymind
My shoulders are so sore so I’m just going to squat...
My back is so sore so I’m just going to row...
My legs are so sore so I’m just going to go easy...
Wrong, wrong wrong.... what you should be saying is my body is so sore I’m going to take a rest day, eat lots of calories and focus on my recovery.
I don’t know why “training” every day and doing “extra” is some kind of badge of bad-assery but it’s not.
Doing more is not the answer to your fitness, doing the appropriate amount of work in relation to your recovery is. You can train for 1-2 hours a day but you better be putting extra efforts into your recovery.
Taking one to two full rest days off will provide you with more benefits than “going easy” 3/7 days a week. Think of it this way, why always run on half empty or a quarter of a tank? Fill your tank back up to full so you can put full efforts into your 5 sessions a week instead of putting 60-70% in 7 days a week!
Nutrition is not just about losing weight, it’s also about performance and recovery!
Stop beating the shit outta your body and start giving it some recovery time!
#vitalforperformance #healthylifestyle #healthyfood #vitalnutritionandperformance #fitfamily #fitness #fitmom #crossfit #crossfitpregnancy #recovery #romwod #goals #vitalforlife #vitalforhealth #trainsmart
Are you making choices or excuses?
Camping season/patio season is upon us! I truly believe we go a little wild because of the “2 weeks” we get to enjoy summer... good ol’ Alberta. So let’s talk things through.
Let’s find a solution before these turn into your check ins....
1) I was out camping so I couldn’t track.
Reality: You could track you CHOSE not to.
2) I didn’t have service so I didn’t know how to log?
Reality: Chances are you knew there was not going to be any service, an easy solution, hand write out a couple days of normal foods for you to have a template to follow, and if you choose some foods that aren’t on the list, write those down to hand calculate your calories.
3) How do you eat healthy out camping?
Reality: You go grocery shopping like the adult you are and then cook said food.
4) Camping just isn’t the same without booze and junk food.
Reality: Our social events should not revolve around how shitty we can treat our bodies! What if you ate 80% of your plan, and 20% junk/booze, would you still be able to have fun and enjoy camping?
5) It’s all about balance right?
Reality: It absolutely is however there is a time and place for that! If your in the middle of a cut don’t screw it up!! Keep working! If your in maintenance then absolutely you can probably enjoy!
Don’t be confused by constantly choosing to make decisions that don’t support your goals and then using “I couldn’t control it” as your excuse. The food you put into your mouth is 100% your choice!!
Enjoy the season but your goals will be here long after summer is gone!
#vitalnutritionandperformance #healthyfood #healthylifestyle #vitalforperformance #vitalforlife #vitalforhealth #fitfamily #campingseason #makeithappen #goals #motivation #crossfit #crossfitmom #fitchicks #28weekspregnant
