Vigor Fitness

Is it Consistency or discipline?

We live in the modern world where we are constantly surrounded by high-calorie, low protein, highly processed convenience foods which makes it easy to choose unhealthy options.

Resisting the temptation of bad choices can be hard especially when life gets busy.

Motivation, time constraints, and other life priorities can make it especially tough to maintain consistency.

Creating a routine is easier said than done and it’s important to evaluate where you can and cannot make time.

Set realistic expectations for yourself and start slow. 

As cliche as it sounds, reaching your goals should never feel like a race, it’s more of a marathon that doesn’t have a finish line.

You should establish a goal, and once you get there, set another goal and then another. 

Health and wellness is a commitment that’s not easy to maintain. Trust the process, do things that you find enjoyment in, that you can see yourself doing long-term and you will be successful.

If you’re trying to adjust your diet to lose some weight and would like some help, right now I’m offering a FREE assessment of where you currently are, and I’ll give you a four-week plan to get you on the right track. Comment below or just send me a message!

Would it be helpful to have a cost per serving breakdown across the top brands?

Most protein powder brands will have a different serving size which can make it difficult to draw comparisons.

One brand might be 28g serving, one brand might have a 37g serving

This is by design, they don't want you comparing their product to another product easily.

I broke down my top brands for protein powders including whey, casein, plant and bone broth.

I broke down their calories, protein and cost per 30g serving.

If this would be helpful for you, I've put it in my Discord group for free.

If you'd like to join the group for this and other neat resources like it, or if you just want a copy for yourself, comment or send me a message!

I know this will be triggering for some folks out there that have had someone say this to them before.

So what is "Skinny Fat"? And does it actually apply to you?

“Skinny Fat” is when your body weight is low, muscle mass is also low and body fat percentage is high.

It’s often worse than simply being overweight since lack of muscle directly leads to poor metabolism. People with low muscle mass and high body fat typically won’t be as strong so if you’re not actually overweight, but struggle doing a pushup, you probably fall into the category of “Skinny Fat”. 

Other signs can be if you have skinny arms, skinny legs but you tend to store body fat around the belly. This can cause other health problems like high blood sugar and systemic inflammation.

If you've ever been called “Skinny Fat”, and you want to learn how to feel stronger and more confident, leave a comment below or send me a DM to join the community!

Short answer: It depends. Contrary to what we’ve been told, not all fats are bad for you. Not only that, fats can actually help you LOSE body fat in a few different ways.

1. Consider the source of fat.
Avocados, nuts, seeds and olive oil fall into the category of “healthy fats”. Animal fats can also be a fantastic source

2. Healthy fats play a role in fat loss.
Much like protein, healthy fats (like the ones above) will help you feel fuller for longer which helps prevent overeating

3. Energy
Calories are energy dollars. Fats contain more calories than carbs and it takes more time for your body to break down fats than it does carbs which can help keep energy levels balanced throughout the day

4.Hormones
Fats are extremely important for keeping hormones regulated which supports healthy menstrual cycles and thyroid function.

5. Joint health
Healthy fats like omega-3 fatty acids have anti-inflammatory properties that can help reduce joint pain and inflammation which will keep you moving more

Too much fat in your diet will make you gain weight, just like too many carbs will make you gain weight.

But is there a magic number?

If your goal is weight-loss, it’s important to consider that fats have more than twice the calories per gram versus carbs. However, fat is an essential nutrient that plays a vital role in a healthy body.

Leave a comment below or DM me to learn how to tailor your fat intake to support your weight-loss goal!

Having done strength training most of my life, I've always understood the importance of exercise and nutrition for your body.

However, during the pandemic, my perspective shifted on how important strength training and nutrition is for your mind.

Like most people, I had my gym shut down for a time and I didn't realize how much of a mental impact that would have on me.

Dealing with stress, anxiety and depression became much harder for me without my sanctuary to help keep me consistent and even when things began to come back, it wasn't the same anymore.

Everything had been managed so well up to that point. Before my own experience I couldn't relate to people having those struggles. I had dug myself into a hole that took a lot more to get out of and I realized that's how so many people live normally.

Through my studies, I was able to look into how I managed my nutrition, my relationship with exercise and how I was dealing with stress in my life. What I came to realize is how underfed and overtrained I was. This had an impact on how I was recovering, which had an impact on my hormones, which had an impact on my response to stress and anxiety, which then had an impact on my digestion, and so on…

We’ve all had phases in life where we haven't taken care of ourselves or have not been disciplined. In those moments, we gain a new perspective on what it feels like to be mentally or physically fit.

When we get sick, we want more than anything to just feel good. But when you live in a chronic state of not feeling well, that feeling becomes your normal.

Part of becoming a personal trainer and a nutrition coach means that I have to put myself out there in hopes that someone can relate to my story enough to trust that I can help them become the best version of themselves.

As I take my first steps into this larger world, I am looking for FIVE people to take through 12 WEEKS of nutrition coaching for FREE.

If you've been struggling with your mental health, weight loss, low energy, gut issues or just looking for guidance on diet and nutrition, send me a DM to learn more! Let me be your guide on the path to becoming the healthiest and best version of yourself.

Setting goals and sticking to them can be challenging on your own. The fitness program I can create for you will be one that makes exercise an enjoyable and sustainable experience. It will help you build confidence in yourself so you can reach your milestone and be encouraged to set another. There is no end goal or "arriving" in the healthiest version of you. It's a long term journey that should be enjoyed and the Vigor Fitness Mission was created with this idea in mind.

If you're ready to elevate your health, check out the link in my bio for more information.

vig·or
noun:
physical strength and good health

Latin Translation: Liveliness

Fitness is never one size fits all and the experience is unique for each individual. Our philosophy is that true fitness is a combination of physical and mental strength, mobility, and consistent healthy habits.

live·ly

adjective:
full of life and energy