Kôr Nutrition

45g of protein, 10g of fiber and delicious 🤤

Do you find yourself skipping breakfast because you’re running out the door or simply don’t have enough time to make something?

These overnight oats are a game changer when it comes to maintaining balanced blood sugar levels. Packed with fiber and slow-digesting carbs, they provide sustained energy, keep you full and satisfied for hours, and will help curb cravings!

Save this recipe for your next meal prep & jazz them up with sliced banana, raspberries or strawberries 🤩

💥Our habits based nutrition challenge starts on October 14th!💥

5 weeks to dial in the most important habits when it comes to your health & wellness. Sign up here ⬇️

https://go.korfitnessandperformance.com/product-details/product/fallintohealthyhabits/?variant=66f5ba2ce6a76814c059c549

Come join in on the fun!

👉 5 weeks of new habits starting Monday, October 14th
👉 Pre & post challenge Inbody scans (at participating gyms if you’re a member) AND 15 minute calls with one of our nutrition coaches to personalize the challenge to fit your needs
👉 Customizable spreadsheet to track your progress
👉 Weekly live calls to chat through new goals we’ll be implementing each week

Sign up here https://go.korfitnessandperformance.com/kr-store

Ah, protein—we know we need you, but hitting our daily goals can be a challenge!

Here are 3 simple ways to pack in 35+ grams of protein, plus a fiber boost!

What’s your favorite go-to for getting more protein? Kôr Fitness & Performance

6 nutrition myths you need to hear to help declutter your nutrition/wellness plan!

What myths surprised you?👀👇

Okay last one 😜

Simone knows 👀

I think the last one is our favorite…

Snoop just keeping it real 👀

Come join the party 😎

We’ll be dropping education, recipes, lifestyle tidbits, tips & tricks so you can start on your journey to a healthier YOU!

https://www.facebook.com/share/qu2a5Ef3oyWFknoZ/?mibextid=K35XfP

Hi everyone! We created Kôr Nutrition- free group not only for our coaches to share knowledge & tips but to also establish a community for those interested in learning more about health and wellness through the lens of movement, nutrition, stress management and many more topics!

Thanks for being here and feel free to post anything thats on your mind in the realm of health & wellness related topics.

Let us know how it goes!🤩

People will typically hire a nutrition coach because they have a goal.

You’ll often times hear people trying everything from keto to carb cycling to whole 30 to vegan just to try & make it to their goal. But we often ask-

▪️Will it be sustainable?
▪️Will you enjoy the process?
▪️Will you preserve muscle mass?
▪️How is your relationship with food AND your body image?
▪️Will you still be able to enjoy date night with your spouse?
▪️Are you severely cutting calories?
▪️Are you wanting aggressive weight loss in a small amount of time?

….the list goes on & on! But this is why we do what we do. Help people get to their goals with sustainability in mind. At the end of the day, if you can’t sustain it, why do it?

If you’re looking for some guidance towards your goals, head to the link in our bio to sign up for coaching!

Happy National Registered Dietitian Day to these 3 amazing humans!

Coach has had the privilege of working with hundreds of different coaching clients, using nutrition therapy to promote weight loss, boost energy levels, restore gut health, aid in pregnancy and postpartum support, and improve conditions such as (but not limited to) food sensitivities and allergies, hormone imbalances, skin issues, blood sugar dysregulation/insulin resistance, and more!

Coach works with all types of clients – from fat loss to muscle gain to performance improvement athletes, and she makes sure they are supported through evidence-based protocols as well as mental and emotional roadblocks along the way.

Coach has had the privilege of working with individuals looking to enhance their athletic performance, those looking for support in weight management, those struggling with metabolic diseases, and those who struggle with eating disorders.

These 3 are a wealth of knowledge & we are so lucky to have them. Head to the link in our bio to work with one of them today🤩

Every year new approaches come out to reinvent the wheel.

It’s funny.. even as coaches, it is hard at times to sort through truth and snake oil.

On the intake side, if it strays away from this pyramid, it’s likely leading you in the wrong direction.

The key is finding routine with the work / life commitments you have.

Looking for help to sort through the noise? Reach out to us today!

One easy way to increase your daily fiber is to have fruit as a snack or side with your meal. If you’re struggling to add fruit, look for easy ways to include more fruit in your day.

Do you eat oatmeal in the morning?
🔺add berries into the mix
Do you have a yogurt with lunch?
🔺slice up an apple and use the yogurt as a dip
Are you looking for something easy to take on the run?
🔺grab a banana or a few clementines for the road

What is your favorite fruit? 🍏🍌🍓

Môvement and Rôutine

Many of you have probably heard about the 10,000 steps/day goal. This is a great way to see how active your lifestyle is.
Nowadays it's so easy to take an elavator, ride the bus and work all day at a desk limiting how much you need to walk around.

Going to the gym is great and we think that is a huge piece with long term success, but many miss the mark on moving outside of that 1 hour gym class.

Your watch or phone has the ability to measure your daily movement and you'll see what your averages look like in the health app if you have an iPhone.

If this shows how little movement you are getting, it doesn't mean you have to go from 2,000 steps/day -> 10,000 steps/day. Add in a 15 minute walk anytime in your day to see how that affects your weekly average.

The goal is maintaining a more active lifestyle across the whole year. Rain, snow or sunshine, seasons change in Minnesota so there are times in the year where you have to be more intentional about staying active.

Prioritizing this will make it much easier to maintain the health and fitness goals you strive for.

With holiday season here, many of you travel to spend time with family or friends.

Here are a few travel staples to make it easy to include high quality snacks vs relying on little bags of peanuts from the airline.

What is your go to travel snack?

All jokes aside, if the first step of your new plan involves investing in powders and pills vs a hard look at the food you eat, the exercise plan you follow, the lifestyle you live out and the way you sleep, I’d look elsewhere.

Reach out to is if you want to set yourself up for long term change. It’ll take ôwnership, but it’s more than a quick challenge.

Happy Spooky Season and watch out for this costume 😉!

Vikes and Niners tonight! 💜💛

Football season is here and tailgates can be a challenge for those that are working on their fitness goals.

Here are a few simple tips to enjoy the festivities but keep your goals in mind.

1. Eat before your event!
Don't rely on willpower once you're at the event. Make sure you get a quality meal in beforehand to keep appetite stable and eliminate willpower from the equation.

2. BYOB(everages)
Drinks can be easy sneaky ways to add extra calories. Bring the amount of drinks you want to have and pack in a few Zevia's or sparkling waters as well.

3. Snack Attack!
Pack your own snacks that line up with your goals. If hunger kicks in, you have something fun to munch on. Popcorn, jerky, turkey pinwheels, etc..

4. Don’t stress too much!
Go have fun with family and friends, maybe even watch the Vikes shred some cheese! With diet and lifestyle change, we are playing the long game. Just get back to your routine when the party is over.

SKOL Vikes!