Enduralife Fitness and Nutrition

Stop worrying about what you CAN’T do and focus on what you CAN DO!

💪Can’t make it to the gym for a strength workout - find a 15-30 minute strength program online.
🍓Can’t find time to make a healthy lunch during work - choose a restaurant with something quick and healthy instead.
💆‍♀️Can’t quiet your mind for meditation - don’t take your phone in the restroom or look at it while sitting in traffic.
🏃‍♀️Can’t get in 10,000 steps per day - shoot for 7,000.

▶️When we take small steps to reach our goals, new habits form.
▶️Consistent habits over time will help you see results. 🔹When you see results, you become more motivated to reach your goals.

Your mind is a powerful tool! I’m sure you’ve heard this a million times, but it is so important to understand.

🔹From the moment you are born, everything you see, word you hear, or experience you have is recorded into your brain! All of these things shape your mindset!

🔹Your mindset will determine the quality of your life and whether you reach your goals!

🔹I was honored to share my knowledge on mindset & how it can help you achieve your goals with !
▶️read the full article here https://trailsisters.net/2024/04/30/master-your-mindset-to-achieve-your-goals/
🤩And if you live in the Durango CO area, I’d love to see you at one of our trail runs soon.

Are you doing things consciously or habitually?
🔹Think about the things you do … some things we do unconsciously, out of habit & don’t even realize it!
▶️Maybe it’s pouring a glass of wine 🍷 at 5 PM to end the day, or snacking while you’re cooking dinner 🙋‍♀️, or looking at your phone while stuck in traffic or at a stoplight 🤷‍♀️ or hitting snooze 😴 for 30 extra mins instead of getting more sleep or moving your body or not stretching after a workout 🏋️‍♀️ run 🏃‍♀️ or ride 🚴!
🔹We often have habits of doing non-health promoting things & we aren’t even conscious of doing them!
🤷‍♀️What is something you do?
Let’s break those unconscious habits & focus more on conscious habits to boost our health!

Why is it so common to quit in our society today?
🔹Especially when we set out to do hard things like improving our nutrition, getting stronger, faster or more lean?!
▶️Nutrition & fitness are a lifelong commitment, not a 7 day quick fix!
So, Why Are We So Quick to Quit?
▶️If our nutrition plan doesn’t work in 7 days, we quit.
▶️If we don’t build muscle after following a strength training plan for a week or 2, we quit.
🔹We give up because it’s too hard, blame it on busyness of life or ask for our money back!
🔹We get comfortable with the discomfort we’re feeling & don’t want to stick to the new healthy habits we’re trying to create!
▶️Just think …
✅We didn’t gain weight, lose muscle or develop poor nutrition habits in a few days or a month.
✅Be patient & consistent in the new plans you adopt. ✅Show up for yourself!

🔹You must be willing to work for change!
✅Consistency + time = the results you’re looking to achieve!

As athletes, it’s important to support our daily energy needs such as training, recovery, life stress / demands, work, family, & going about our day.
🔹We have to focus on supporting all of the systems + functions in the body through proper nutrition, but it’s not as simple as calories in vs calories out!
🤷‍♀️Many athletes suffer from low energy availability & don’t understand why they’re experiencing fatigue, moodiness, decreased performance & recovery.
🙋‍♀️Could this be you?
✅Check out my latest blog post - Could you be Suffering from Low Energy Availability
▶️ link in comments

There is no quick fix, magic pill or potion for optimal health.
🔹Living a healthy, happy, energetic life is about healthy habits stacked on top of each other, topped with consistency!
🔹In our world full of distractions + instant gratification, consistently stacking healthy habits is key to optimal health.
▶️The focus is NOT food deprivation, intense workouts or crash diets - but about focusing on small healthy choices you can make daily until they become 2nd nature!
🔹Whether you focus on fueling with the right balance of macros, prioritizing protein, lifting weights, endurance training, yoga, etc - each day of consistency contributes to your overall health + achieving your goals.
🤷‍♀️Are you curious how to break free from old habits & lay a foundation of healthy habits + consistency?
✅Many times coaching & accountability is the missing piece.
▶️All of my coaching programs help you lay the foundation of healthy habits to help you reach optimal health + your individual goals!

Ladies, our hormones begin to fluctuate in our mid - upper 30s & continue to this roller coaster ride until after menopause.
🔹It’s critical to adjust our nutrition & fitness routines to compensate for these changes if you want to maintain lean body mass, have mental clarity & optimal performance.
🔹You might be thinking, “What changes do I need to make & when do I need to start.”
✅Learn more at my upcoming seminar!
✅let me know if you plan to attend & I will add you to the list!

Your entire body & mind can change with 6️⃣ months of consistency!
🔹Focus on consistency - NOT Perfection!!
🔹Do you want to be lean, strong, & energetic?
🤩COMMIT to small amounts of work EVERY SINGLE DAY for the next 6 months & I promise you will be stronger both Physically & Mentally!!
🙋‍♀️Will you commit to investing in yourself?!

I often hear from women, “As I’m getting older, my body is changing. I’m still exercising the same & eating healthy, but I seem to be softer around the middle!”
🔹I can relate as I also started to notice these changes in my early 40s.
🔹As an active female, it is important to adjust your training routine & nutrition as you age, starting in peri-menopause (mid - late 30s) in order to mitigate the annoying changes that can occur.
🔹Once you’ve reached menopause you can still optimize your training & nutrition to help you maintain lean muscle & stay strong & vibrant!
⭐️want to learn more about the changes we can begin to implement NOW to help us stay strong 💪, energetic 🤩, & lean?
💥Come learn more at my upcoming seminar on March 2nd at Fusion Fitnessess Durango.
✅Message me to reserve your spot!

As kick off 2024, I’m sure many of you have goals to slim down, tone up, or improve performance.
🔹Perhaps you have a big race or athletic endeavor you’re planning this year?
🔹Fueling your body for optimal performance + recovery should be top priority regardless of your goals!
🤩I was honored to share my knowledge & expertise with on my tips for improving body composition!
➡️Read the full article at link in comments.

Nutrition for optimal health & performance is a lifestyle habit, one which I’m constantly experimenting with in order to improve my health & performance.
🙄I’ve made TONS of nutrition & fitness mistakes over the years that have hindered my health & performance. 🔹I’m curious if you’ve made these mistakes?

1️⃣Working out in a fasted state: your car won’t run long without much fuel in the tank - your body responds in the same way! During a tough workout, your body won’t perform at its peak without fuel in the tank!
2️⃣Skipping post-workout fuel - just like your body needs fuel to perform, we also need fuel to recover so we can do it all again the next day!
3️⃣Foregoing strength training for fear of getting “big” or “bulky”. Muscle is your metabolic fuel. If you want to be lean & strong you must lift weights.
💪 More muscle mass = stronger metabolism = more calories burned at rest!
🔹Are you struggling in any of these areas or need accountability in breaking old habits + creating new ones? I’m here to help!

I know you’ve heard it from me before, but in case you FORGOT
➡️if you’re a woman in peri or post menopause (mid 30’s & beyond), it’s essential to lift weights!
🔹I used to think running + Pilates was all my body needed, until my body started changing!
➡️Once our hormones begin to decline, somewhere in our 30s, it’s important to build + maintain lean muscle to make up for hormone loss.
🔹The way most of us exercised + fueled our bodies in our younger days just doesn’t do the trick anymore!
➡️Lifting HEAVY weights is essential to women 40+ for a few reasons:
💪 Improves muscle mass - after 35, we begin to lose approx 1-2% of muscle mass per year. Lifting heavy weights & increasing the load as you get stronger is the only way to build + maintain lean body mass.
💪Muscle is your metabolic fuel - the more muscle you have, the more calories you burn, even at rest!
💪Body composition - lifting weights + more muscle mass helps you to have more defined muscles + look toned & improves confidence!
💪Bone density -as we age, bone density declines which increases our injury risk. Lifting weights improves bone density!
✅My RX for a balanced workout routine:
🏃‍♀️ cardio for heart health, endurance + running with friends is therapy 🙂
🏋️‍♀️ Heavy lifting for strong metabolism, lean muscle mass & bone density
🧘‍♀️ Pilates for core strength, balance, flexibility & stability!
🤔What is your RX for a balanced workout routine?

Winter is coming … we hope ❄️ ⛄️!
❄️This doesn’t mean you have to postpone your training & fitness routine!
❄️ I was honored to share my tips for training & nutrition in cold-weather with !
➡️Link in comments for full article!

Im EXHAUSTED!
😆Every week I hear of the latest & greatest weight loss miracle drug or fad.
Yes, these things may help you in the short term, but most often come with a long list of side effects.
🔹There is no quick fix, magic potion or pill to SUSTAINABLE weight loss!
➡️If you want to be healthy, shed weight, get lean & sustain it for a lifetime of health, you must make changes in your diet + lifestyle, create new healthy habits AND be CONSISTENT!
🔹Small changes over time + consistency = optimal health with lasting results!
🙋‍♀️who’s with me?

Cheers to fall 🍂🍁, changing of seasons & the upcoming holidays🎃 🦃 🎄
🙋‍♀️Are you looking for some “food freedom” as you head into the holiday season while still maintaining lean muscle, abundant energy & mental clarity?
🔹Consuming the right balance of macronutrients has given ME this!
🔹Eat (or drink 🍷) whatever you want … Even CARBS!
🔹Macro balancing is NOT a diet, but a tool you use to create the diet you want!
✅You can use Macro balancing to lose weight, gain weight, increase lean muscle or maintain your current physique.
✅It’s a simple plan to follow with lasting & sustainable results.

🙋‍♀️Curious if macro balancing can help you reach your health & performance goals?
➡️ I’ve opened 3 open spots for individualized coaching.
🙋‍♀️Comment for a FREE consult!

Thank you for highlighting my business in this great article Durango Neighbors - Best Version Media!
🔹My goal as a nutrition & fitness coach is to help clients realize their overall health & fitness is all about consistency, not perfection!
🔹I teach clients how to make small changes that will lead to lasting results.
🔹check out Durango Neighbors Magazine for full article!
✅and let me know how I can help you in reaching your health & fitness goals!

Many of us struggle with properly fueling our body for performance & daily life, or have struggled with this in the past.
🙋‍♀️I can honestly say I am one of those females.
🔹For years, I lived by the mentality of less food + more miles, along with eating super clean and restricting certain foods for fear of “getting fat.”
🙋‍♀️Can you relate?
➡️ check out the latest article I shared with or head over to my blog to read more

https://www.enduralife.com/blog/could-i-be-underfueling

We kicked off classes this week!
I’m SO Excited 😆
🔹join me for Pilates Bootcamp or Mat Pilates!Our official grand opening party 🎉 is 9/17 & you don’t want to miss it!
🔹take advantage of my grand opening special $135 for 10 class pass - now through 9/17!!
✅located at 208 CR-250 Durango

As you know, I’m passionate about fueling our bodies for health + performance, but as a mom, I’m also passionate about teaching our kiddos how to fuel their bodies for lasting energy + brain power.
🔹As we kick off the new school year, I encourage you to talk to your kids about food as fuel for their bodies instead of good vs bad foods.
🔹Encourage them to understand how different foods make them feel - will this food give you energy, brain power + nutrients OR will it make you feel good for a short time, then crash & make you feel moody + craving more of the food?
🔹Remember, fueling your body with nutrient rich foods vs highly processed foods doesn’t have to be complicated.
➡️I encourage you to pick 1 or 2 highly processed foods you or your kids eat that you know isn’t fueling your body & swap it out with something more nutrient rich.
✅When you get into the habit of crowding out processed food & crowding in more whole food, you will notice your energy increase + your cravings for the other stuff begin to subside!

Negative Body Image is a struggle for many of us 😏 even our kids.
🔹This is something I’ve struggled with for most of my life. We all have our “thing” we wish we could improve, right?
🔹For me, it’s always been the tummy that just isn’t as tight as I wish it was, making it hard to feel comfortable in my own body.
🤩For goodness sake, I nourish & fuel my body with real food🍉, run up mountains 🏔️ , lift weights 🏋️‍♀️ + teach fitness classes - in my mind I should have ripped abs.
🔹I try hard to overcome this negativity in my head & keep it to myself. 🔹Remember, our kids hear those negative things we say about ourselves & pick up on them.
✅I have to remind myself, this body carried & gave birth to a miracle child, races up mountains, lifts heavy things, endures challenges & does so much for me every day!
🤩Be thankful for the body you’re blessed with & focus on all your body allows you to accomplish instead of the things we don’t like about it!!
🙌who’s with me??!!

Last week I played golf for the first time in years.
➡️Matt helped me make small adjustments in my stance & body position that greatly helped me improve my swing & contact with the ball.
✅ I told him golf is a lot like nutrition!
✅ Small changes in diet & lifestyle can make a huge impact on performance & health!
🤷‍♀️ what are 1 or 2 small changes you could make in your nutrition or lifestyle that would help to improve your health & performance?!

2 years ago, in Silverton, as I was anxiously awaiting the Kendall Mountain 11k, I talked to several runners who’d run the Alpine 50k or marathon that day.
💪I thought, they’re so strong & tough! No way I could do that!
🏃‍♀️I’ve run 10 marathons + TONS of half marathons & other races but, a marathon or 50k through the mountains & peaking at almost 13,000 ft requires tons of training, grit, strength, endurance & mental toughness!
🏃‍♀️With a few shorter mountain races under my belt & amazing friends as inspiration, I decided to bite the bullet & sign up for the Silverton Alpine 50K.
🏃‍♀️The training started out amazing until my training partner / running twin got injured.
😩I had some creeping aches & pains, lots of loss in our family, along with a crazy hectic schedule & considered throwing in the towel - life was hectic & maybe it wasn’t meant to be.
🙏But, I quieted those negative voices in my head & decided to keep moving forward!
🏃‍♀️As I woke up Saturday for the race I was EXCITED!!! Candice was there to meet my part way through & I had family + friends out on the course for support!
🏃‍♀️Silverton Alpine 50K did not disappoint! I enjoyed every minute of it, cheered on everyone I encountered, met new friends, had amazing conversation & support along the way, & even had to pinch myself several times & hold back tears for the blessing of my body’s ability to take me through these beautiful mountains.
💥Thinking of tackling a goal you’re not sure if you can accomplish? Remember,
💪YOU’RE STRONGER THAN YOU THINK & can do anything you set your mind to. I’ll be here cheering you on along the way!

Tomorrow, I embark on my first 50k race!
🏃‍♀️The longest distance I’ve run + the highest altitude 🏔️ I’ve raced.
♥️I’m running this race in honor of the family we’ve lost during this training cycle.
😇 I know they will be my crew for the course, they’re cheering me on from up above & their strength will guide me through the mountains.
♥️I will drown out negative thoughts with Katie’s contagious laughter & feel her presence running next to me!
♥️I’ll tap into Moms grit & strength as she was tough as nails & radiate love to everyone I encounter in the same way she did.
♥️And I will encourage others on the course & lift them up in the same way Aunt Shelly did.
🙏I feel blessed for my health & strength to take on this epic mountain adventure!!
💥Let’s do this!!

As my mileage increased during this training cycle for my FIRST 50K,
I’ve had to adjust my nutrition + fueling strategy to help me perform + recover optimally.
🔹As your mileage increases due to upcoming race training, or even longer miles exploring in nature, it’s important to match your nutrient needs + timing to help you feel your best & recover like a champ!
🔹Want to learn more?
✅Check out my article I shared with to learn my tips for fueling as mileage increases!

➡️ https://www.enduralife.com/blog/how-to-adjust-nutrition-as-mileage-increases-plan-your-fueling-strategy

DON’T WAIT!!!
✅Now’s the time to invest in yourself!
✅To INVEST in your HEALTH!
🔹TODAY is the last day to get SPECIAL PRICING for our SPRING Nutrition RESET - price increases tomorrow!

4 Week Spring Nutrition Reset includes:
⭐Education + coaching + accountability from 2 nutrition coaches
⭐Goal setting + weekly challenges
⭐Importance of Hydration + Electrolyte balance
⭐Protein recommendations unique to your individual goals
⭐Carbs for energy + to build & maintain lean body mass
⭐Fats for health & hormones
⭐Implementing Daily Habits for Success
💥 You don't want to miss this!
$200 for Sign up by 4/24 or $250 after 4/24
✅only a few spots left - drop $$ or check Durango Vault or DM me for arrangements!

Are you ready to break free of some old habits that crept back in over the winter?
🔹To “Spring Clean” your nutrition habits to allow you to feel healthy & energetic?
🤩 I’m so excited to partner with .a.wellness & for our 4 Week Spring Nutrition Reset!
🔹Personalized coaching + accountability to help you establish new habits & reach your health & wellness goals!
🔹swipe for more details or DM with questions - sign up by 4/24 for best price!

Are you refueling after your workouts or just going about your busy day?
✅If your goal is to get faster, stronger, lean, improve endurance and performance but you don’t have a plan to refuel your body post workout, you’re missing out on the gains!
🔹I was honored to share my knowledge on this topic with Durango Neighbors - Best Version Media

Full article ▶️
https://www.enduralife.com/blog/post-workout-nutrition

Sleep is essential for your body to perform at optimal levels - whether this be in your career, sport, parenting, physical & mental health, cognitive function, weight, mood & metabolism.
😴Being sleep deprived affects all areas of your life! Research shows sleeping less than 7 hours / night on a regular basis has negative effects on cardiovascular, endocrine, nervous & immune systems.
😴When you’re in this constant deprivation cycle, you may think you feel good, but please realize you would feel & perform SO MUCH BETTER if you had good quality sleep on a regular basis!
🤩I encourage you to prioritize sleep & your bedtime routine just like you do brushing your teeth or showering.
✅A few sleep hacks to help me unwind + get a better nights sleep:
1. No screens 1 hour before bed
2. 10 mins of stretching / foam rolling
3. Nightly magnesium supplementation
4. L-Theanine + Valerian Root
5. Nightly journaling + gratitude
6. A good book before bed to clear my mind of stress
7. Silk eye mask
8. Ear plugs (hello snoring husband)
9. White Noise
10. Mouth Taping
➡️So please share, do you make sleep a priority? What are some of your quality sleep hacks?
◀️swipe left to see how flying home from Europe affected my sleep 😴

Research shows that ACTIVE women, ages 35 & beyond DO NOT benefit from the popular diet trends & fads of today.
🔹These various ways of time restricted eating or restricting specific macro groups can be harmful to our hormones, energy & performance.
🙋‍♀️Interested in learning more about how to properly fuel your body through this phase of life for optimal health & performance?
✅Seminar # 2 is this Saturday 2/11, 2pm
🙋‍♀️Message me to reserve your spot & get the recording from our first session.

Be true to yourself, to your feeling & more importantly to others!
💜People want to know the real YOU not an impression of who you think they want you to be!