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Funny, when I made this I thought “man how useful” now I’m like hmm, maybe not!?
Either way, we can all end up in the car, boat or beach longer then we thought and having some good snacks on hand can keep us from getting realllll hangry!!
Anyone have any travel plans coming up!?
We are waiting to hear if/what school is going to look like for Bentley and then decided if we’ll be able to come back in the fall or not, other than that we’ve got nothing planned!!
Are you getting enough protein!? Unless your tracking it, I doubt it.
I always like to recommend 1gram/lb of lean body mass. The only we get the harder it is to build muscle and maintain muscle! Protein has a lot of benefits outside of “big muscles”
✨Protein reduces appetite and hunger levels when your eating the appropriate amount! This can be super important for those of you who are “constantly hungry” and “binging non stop”
✨Like mentioned above helps us to increase muscle mass and strength! Again this is important because body compositions made up of lean mass will BURN more calories! Who doesn’t love a boost in your metabolism!?
✨Helps is to build stronger bones!
✨Can contribute your lower blood pressure!
✨Helps is to maintain weight loss! Again this goes back to the fact that protein leaves us feeling satisfied longer!
✨Dealing with chronic injury or slow healing? YUP! Protein helps with that too!!
Protein is sounding pretty good hey!!
If your someone who refuses to track and log I can guarantee your not getting as much as you think you are and from a coaching point of view if I can offer one really important tip TRACK YOUR PROTEIN!!!
#vitalnutritionandperformance
Mommas!!!! Let me say this louder...
YOU MATTER TOO!!!
I get it! As a momma we put ourselves last. We eat what’s left, cold and last. We don’t have time to brush our teeth let alone workout right!?
Wrong!!! We have time. It might not be how you used to doing things but something is always better then nothing!!
I can promise you, once mommas is happy and feeling good, it has major positives for the whole family!!
What’s holding you back!?
Vital has one on one coaching and group coaching if your looking for something a little more affordable! Take your coffee money, your wine money, and bam, you can afford it.
(For the record I don’t think we should give up coffee we can just make it at home 🤣🤣, coffee is life)
Are you getting enough vitamin D!?
The baseline recommendation of vitamin D is between 600-800IU per day or “10 minutes in the sun”
I use the quotations because many rely only on sunlight which can be really hard if you live in colder climates.
Why is vitamin D important!?
☀️Your body must have enough vitamin D to absorb calcium to promote bone growth. ☀️Vitamin D also helps strengthen the immune system (which with all this Covid-19, is super important! ☀️Vitamin D also reduces depression and helps regulate our mood! Have you ever found yourself “happy” on sunny days, and kinda “blue” on colder dark days!?
Now I know y’all are thinking oh great another supplement and really it’s a pretty cheap one but you can find vitamin D in foods too! Salmon, sardines, egg yolks, shrimp, fortified milk/yogurt, fortified cereal and orange juice!
With all the sunlight down here I definitely have noticed overall my mood is a lot more stable however I still am taking a low dose just to ensure that I’m getting enough!
Let me know if you have questions!
**the recommendations come from WebMD**
#vitalforlife #vitalforhealth #vitalnutritionandperformance #vitalforperformance #fitness #health #weightloss #strengthtraining #immunesupport
It’s common to stick to the same foods when we are trying to lose weight, and many start to avoid fruits and berries!
While we can all agree to much processed sugar can halt weightloss we need to remember that natural fruits and berries are a great way to not only enjoy our foods but they also help us with micronutrients!
Consuming 200-300grams of fruits and berries will not keep you from losing the weight you want so enjoy it guilt free!
It’s so easy to overlook the basics and think that our bodies are more complex then just needing proper nutrition and hydration! With all the great coaches out there firing off free information I am still seeing the popular trend of starving ourselves because we think that’s the only way!! News flash!!! It’s not!!! Take care of your body! You only get one!
#vitalnutritionandperformance
What’s seed cycling!?
Ladies listen up! Our hormones can cause us a lot of problems! From hair loss, to weight gain, brittle nails, acne and the worst... painful periods!! So what are you doing to support your hormones (outside of 🍫 and 🍷)🤣🤣
Well let me give you a little run down and then direct you where to find some more info if you need it!
With seed cycling your going to ingest 1 tbsp of ground flax seeds and 1 tbsp of ground pumpkin seeds from days 1-14. Days 15-28 you’ll ingest 1 tbsp of ground sesame seeds and 1 tbsp of ground sunflower seeds!
The different seeds provide our bodies with the support it needs to help us through the different phases of our cycle!
I have been really impressed with the improvements I have noticed in my cycle. I had the worst cramps, so painful I was taking pain killers using wheat bags and hating life! My cycle was different lengths and everything just felt a bit off! Migraines like crazy!!
I did three months without missing a day and honestly with my first month I had a 28 day cycle whereas the month before was 22 days! I took the 5th month off and man that period sucked a lot again so I’m going to continue!
You could put these seeds in your power balls, yogurt, smoothies or whatever else you come up with!
If your going to try it give it a solid 3 months and see how you feel!!
If your looking for more information check out @drjolenebrighten and @food.period
With summer on the brain we all think about BBQs and beer! There is nothing wrong with enjoying your summer but our gut health can sure take a hit!
A great way to stay on top of that is by making sure we are getting enough fibre!
There are a lot of great benefit to fibre!
☀️fibre can help us maintain a healthy weight because fibre can help us to feel full longer
☀️helps maintain our blood sugar levels
☀️Lowers our odds of heat disease
☀️Helps is to have healthier gut bacteria and
☀️Helps us to have consistent bowel movements!
So do yourself a favor and save this little cheat sheet!
Of course your wondering how much do I need!? Well depending on your current lifestyle and gut health conditions the recommendations vary! If you need a starting place I like to get my ladies to shoot for 25-30grams and males 35-40grams!
Are you suffering from under eating without evening knowing it!?
So many clients come to me wanting to lose weight and once we get started we are quick to see that after years of dieting it’s not going to be as simple as just cleaning up their nutrition and the perfect macro prescription.
For along time the theory was “Eat less and Train more”... after years of seeing this we are seeing the effects, a quick weight loss followed by even faster weight gain, OR clients who have been eating 1200ish calories for 5-10-15 YEARS!!
FYI: 1200cals is enough food for a 4 year old!!
Reverse diets can be mentally exhausting and then hanging out in maintenance is not what you want to hear but ask yourself, do you want to lose the Weight and keep it off or do you want to keep searching for the next cash grab month after month.
Every case is different but just know patience and consistency will pay off when executed correctly!
#vitalnutritionandperformance #vitalforhealth #vitalforlife #weightloss #countingmacros
Data alert! I really REALLY encourage you to stop and take a look if you are someone who CrossFit’s, works shift work, lives high stress and are feelings like you might not be making progress with weight loss or skills.
This is my one clients whoop information. For a little back ground this lady works her BUTT off, not just at the gym but in everything. She is a full time vet student, works 911 dispatch, (night shifts), wants to train 5-6 days a week, qualified for canwest, was training before the crack of dawn, and married to an emergency responder. Talk about life stress right.
We had talked about her getting a whoop and I said only if your actually going to use the data. After about a month she voiced she was wondering why her recovery and HRV always stayed lower then she had hoped, and I went back to my “you have to much stress and your training is to intense, you need a break”
After a few weeks of this talk I finally convinced her to take some time off working out. I wanted to show her that her body was under recovering WITHOUT working out so she could see how much her life stresses are impacting her.
Take your time looking at the data! I have included more days of non trading then training because I wanted to show that even her first few days of not training her number stayed low so imagine if your only ever taking one rest day a week!? Or never!!!
Data is only handy and helpful if your going to use it. Is she happy to take time off working out!? No, she loves it and loves the mental stress relief it gives her but we need to keep the goal the goal. Healthy body composition and elite fitness so we have to do the RECOVERY WORK TOO!!
We have implemented hot/cold showers, hot baths before bed, and now a couple weeks rest to let her body have the break it’s begging her for.
The solutions we give as a coach aren’t always easy but sometimes you just gotta trust us!
#vitalnutritionandperformance
Ohhhhh man how good does that look!? Father’s Day is coming up this weekend and I’m sure we have all started thinking about what we are going to eat!
I get so many people that get hung up on holidays or celebrations and think “should I log” “what should I eat”
Well I’m here to tell you, if you don’t want to log then don’t and if you want to eat whatever is served then do it.
We aren’t going to slap the #balanced in here but the realization that this is life people!! If the last few months have taught us anything is that our time with our family and loved ones is important and we should enjoy it! This doesn’t mean you need to eat and drink everything in sight but we need to stop acting like one meal or one day is going to ruin our progress for the next ten years! Y’all need to clam down and take it for what it is! A once off and in the big picture 10-20-30 meals over the course of the year is NOT going to break you, in fact it’ll likely keep you sane enough to stick with the lifestyle!! So this weekend if your lucky enough to spend some time with your dad, be sure to enjoy it because some of us won’t be able to. 💕
Hands up if you find food harder then working out!? 🙋🏼♀️ Makes sense though! Working out for most is only an hour a day! We enjoy it because it releases stress, we crank up endorphins, and generally it’s a great way to spend time with people we like!
Food... we want the same out of our food! We want to eat the “fun” “bad” foods all the time because they taste good! We want to drink in times of stress, celebration, relaxation and so on!! It never ends we can find a way to use food and booze for any emotion!
Nutrition is every hour of the day. It’s so hard to change our eating habits! But like many are slowly figuring out it is the best way to keep those results we are looking for!! I am so glad so many of my clients are willing to put in the work and reach their goals. I love hearing the changes they go through not just physically but also mentally!
#vitalnutritionandperformance #vitalforlife #vitalforhealth #weightloss #nutrition #countingmacros #fitmom #fitdad
So many excuses.
Prior to quarantine everywhere you went it was sales pitches about being “to busy” to lose weight.
Now it’s “quarantine 15” because it’s to stressful to be home all the time?
So which is it? Are you struggle to lose weight because you don’t have enough time, or because you have plenty of time?
The reality is it’s all coming down to the choices your making. You could watch two hours of Netflix in the evening or you could meal prep some meals for the week!
You could scroll social media for your 2-4 hours a day or you could pre-log and pre-plan your meals for 20 minutes.
You could waste time online shopping or you could get that quick workout it.
It’s all about your choices.
It’s a new week. Life is holding pretty steady in the “who knows what’s next” department so why not stop looking for another excuse and focus on your reason.
#vitalnutritionandperformance #healthandfitness #weightloss #postpartumbody #familyfitness #healthylifestyle #goals #motivation
So many excuses.
Prior to quarantine everywhere you went it was sales pitches about being “to busy” to lose weight.
Now it’s “quarantine 15” because it’s to stressful to be home all the time?
So which is it? Are you struggle to lose weight because you don’t have enough time, or because you have plenty of time?
The reality is it’s all coming down to the choices your making. You could watch two hours of Netflix in the evening or you could meal prep some meals for the week!
You could scroll social media for your 2-4 hours a day or you could pre-log and pre-plan your meals for 20 minutes.
You could waste time online shopping or you could get that quick workout it.
It’s all about your choices.
It’s a new week. Life is holding pretty steady in the “who knows what’s next” department so why not stop looking for another excuse and focus on your reason.
#vitalnutritionandperformance #healthandfitness #weightloss #postpartumbody #familyfitness #healthylifestyle #goals #motivation
It’s no secret you can google any diet, find an ebook and an online calculator or a template diet, but the thing that’s missing is the experience and the connection.
Having a coach who has been there done that will help you reach your goals while providing support and guidance as you go!
If you have questions I don’t think that templates going to be able to answer them for you.
Making an investment in your health and lifestyle will be worth every penny!
