VITAL Wellness

With VITAL Wellness, whether you are looking to better your eating habits, get in a new routine, or explore a whole lifestyle overhaul, we have the services to suit your needs.

Virtual Fitness:
Embark on your fitness journey from the comfort of your own home with our virtual fitness training services. Whether you're aiming to build strength, improve flexibility, or enhance cardiovascular health, our live sessions and on-demand workouts provide the flexibility and convenience to meet you where you are and help you thrive. Receive expert guidance, motivation, and support every step of the way as you work towards a healthier, stronger you.

Nutrition Counseling:
Discover personalized nutrition guidance from our expert dietitian, covered by insurance for your convenience. Whether you're managing a health condition or simply enhancing your well-being, we're here to help you every step of the way. We use evidence-based strategies that help you improve your relationship with food, develop healthy habits, and empower you to thrive.

Inner Vitality Experience:
Welcome to our intensive group program designed to empower individuals on their journey to living a healthier, more fulfilling life free of diet culture. Led by experienced professionals, our comprehensive approach combines fitness training, nutrition counseling, and wellness coaching to address the underlying factors contributing to your struggles with food, fitness, and body image. Over a period of 12 weeks we delve deep into your relationship with food, exercise, and your body, exploring emotional triggers, habits, and beliefs that may be hindering your progress. We work to remove barriers and build healthier habits, promoting sustainable well- being and self-confidence.

Amanda has helped thousands to lead healthier lifestyles through better nutrition, increased physical activity, and implementation of healthy habits.
Prior to founding VITAL Wellness in 2016, Amanda spent 8 years managing nutrition services in hospitals. Amanda has also worked with numerous athletic teams, conducted and published research, and presented at several conferences. To learn more about how VITAL Wellness can help you achieve your goals, go to yourvitalwellness.com !

🗣 PSA: Anti-diet is NOT anti-health.

It is an inclusive, holistic approach to wellness that honors a person's individual needs and experience - while still incorporating evidence-based care.

DID YOU KNOW? 👇

Here are 3 truths you should know about CARBS.

✅ They aren't "bad" for you.
Carb-containing foods provide a variety of vitamins and minerals, fiber, and sometimes protein.
✅ They don't make you gain weight.
Whether you are consuming carbs, fat, protein, or alcohol, you are consuming calories...and a calorie is a calorie. Taking in more calories than your body uses can result in weight gain regardless of the source.
✅ They are your body's most efficient fuel source.
Carbs break down into glucose, which is easily converted into energy for your muscles, tissues, and organs.

When you eliminate carbs from your diet, you deprive your body of essential nutrients and make it work harder to produce energy from protein and fat stores.

So...what does all this mean?

Eat the carbs!! 🍎🥯🧁

HERE it is: the NUMBER 1 reason people fail to reach their goals ⬇

Our goals are based on things we feel we SHOULD have/be/do, not on what we really want for ourselves.

When we get clear on our purpose, it is easier to set goals that excite us and we tend to be more motivated to achieve them.

Tell me below in the comments - what is your WHY?

If you're having trouble finding clarity, DM me and let's chat. I'd love to help!

5 signs you're not COMMITTED to achieving your goals:

✅️ Procrastinating, not taking action
✅️ Giving up too soon when you don't see results right away
✅️ Not learning from mistakes/setbacks so that you can move forward
✅️ Feeling unmotivated to work on making progress toward goals
✅️ Excuses, excuses, excuses

How to STAY COMMITTED:

➡️ Set goals you want to achieve
➡️ Seek support to help you along in your journey
➡️ Remember that mistakes and setbacks are okay, and normal. Use them as tools to learn from and push forward

Need help sticking with your wellness goals? I'd love to help. DM me and let's chat!

How to FOCUS so you can reach your goals 🎯

REAL TALK: 🗣 Who you surround yourself with impacts your likelihood to achieve your goals

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BENEFITS OF A GOOD SUPPORT SYSTEM
✅️ Motivation - support and encourage you to reach your goals
✅️ Emotional support - listen, make you feel understood and valued, help to alleviate fears
✅️ Positivity - help channel negatives into more positive and creative energy
✅️ Resources - provide guidance, advice, references, and even financial assistance to help you achieve your goals

NURTURING YOUR SUPPORT SYSTEM
➡️ Show appreciation - thank them for all they do for you!
➡️ Communicate - consistent and timely communication shows that you value them
➡️ Accept help - they are offering because they care about you

Need support in reaching your wellness goals? DM me and let's chat, I'd love to help you!

Let's talk about FEAR 😱

Sometimes without even realizing it, our fears can get in the way of achieving our wellness goals.

Once we are able to identify them, we can put strategies in place to overcome them.

How do you overcome your fears? Comment below 👇

Let's make a PLAN: 📅

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Here are some ways that poor planning can prevent us from achieving our goals:

❌ Goals are vague or unrealistic
❌ There is no set deadline
❌ We fail to anticipate obstacles
❌ We waste too much time on unnecessary tasks

Here's what to do instead:

✅ Set SMARTER goals
✅ Think about the barriers to reaching your goals: What can you do to remove them?
✅ Get real: What do you TRULY need to reach your goals?

If you're struggling to get started with your 2022 goals, DM me and let's chat!

There are many reasons why people are unsuccessful in achieving their wellness goals.

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Would you believe there are even a number of factors contributing to those shown here??

Stay tuned - each day this week we'll be breaking these reasons down to help you get clarity on what is keeping you from reaching your wellness goals - and what you can do differently to start achieving them!

Comment below with which of these resonate with you, and why.

Most people are probably making their New Year's resolutions right now. Me? ⬇️

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🤩 The end of 2021 is finally upon us. And that means "New Year, New Me!" and other similar declarations of New Year's resolutions are beginning to flood social media.

But did you know that 25% of people abandon their New Year's resolutions after only ONE week?!

Instead of making resolutions this year, I'll be setting goals for 2022.

Why??

Setting goals and writing them down increases the likelihood of achieving them by 42%!!

👇Wondering how this works? Want help setting your 2022 goals? DM me to learn more about my upcoming goal-setting workshop!

Slam the 🚪🚶‍♀️door on self-doubt today.

When you have thoughts that tear down your self-confidence, stand up to those thoughts and show them who's boss! 💪

Remember, these are false thoughts, and you can't let them overshadow the good within you.

Kick these negative thoughts out of your head once and for all!

Share ONE empowering thought you are going to take into this week in the comments below. 🙌

-care -confidence

Self-care: it's not about self-indulgence. Here's what it means ⬇️

Self-care is about taking care of yourself physically, mentally, and emotionally.

Some examples of self-care include:

✔ Getting enough sleep
✔ Nourishing your body with healthy foods
✔ Exercising regularly
✔ Learning when and how to say "no" - setting boundaries
✔ Engaging the support of family, friends, healthcare professionals, and/or clergy

What are some ways you practice self-care? Comment below.

The NUMBER ONE tip you need to start journaling is:

JUST GET STARTED!!

There is no right or wrong way - just keep it simple!

✔️ You can do it morning, afternoon, or evening.

✔️ Use a notebook, laptop, or app on your phone.

✔️ Write lists, full sentences, doodles...whatever comes to mind!

Breathe in; breathe out.

In my 5 years as a wellness coach I’ve found that we don’t take enough time to process.

I'm talking about capturing small moments within our day to simply let go.

There are things we should internalize, and other things we should let go of in order to achieve the results we REALLY want. Here's what I mean.

Internalize:

➡️ lessons that we learn and the steps we should take to grow from them

➡️ emotions that need to be processed and the why behind them

➡️ actions that lead to results

Let go of:

❌ negative behaviors (especially of other people)

❌ situations out of our control

❌ things that keep us stuck

What else should we let go of before 2022? Share in the comments below.