https://www.vitalrootshealthco.com/blog daily 0.75 2025-02-11 https://www.vitalrootshealthco.com/blog/the-ultimate-guide-to-maintaining-a-healthy-weight-during-pregnancy monthly 0.5 2025-02-11 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/a8d992cb-1f86-44a3-b71b-085a52305d6d/pregnantme.jpeg Nutrition, Fitness and Mindset Blog - THE ULTIMATE GUIDE TO MAINTAINING A HEALTHY WEIGHT DURING PREGNANCY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/healthy-protein-tahini-cookies-a-guilt-free-dessert monthly 0.5 2025-02-08 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1738619771757-E9WNY89H6O22ZSBY1HKH/unsplash-image-uS5ozhxDSNU.jpg Nutrition, Fitness and Mindset Blog - HEALTHY PROTEIN TAHINI COOKIES: A GUILT-FREE DESSERT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-can-nutrition-impact-mental-health monthly 0.5 2025-02-08 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/d46472d5-1eec-4d67-8303-9029cbb85e79/Fitness+%28bridge%29+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW CAN NUTRITION IMPACT MENTAL HEALTH? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/3d56033d-3f5c-4a68-8e1f-addd54b20395/pexels-karolina-grabowska-5202203+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW CAN NUTRITION IMPACT MENTAL HEALTH? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1998b4e3-b1ef-4022-986a-ad9fa1d1dbde/pexels-any-lane-5946075+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW CAN NUTRITION IMPACT MENTAL HEALTH? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1727884466493-KANEM1B93DW3UF29UTQP/1.jpg Nutrition, Fitness and Mindset Blog - HOW CAN NUTRITION IMPACT MENTAL HEALTH? - 1.jpg https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1727884466493-YBSVRW2VHX4SQBMDA4PI/2.jpg Nutrition, Fitness and Mindset Blog - HOW CAN NUTRITION IMPACT MENTAL HEALTH? 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- Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-to-master-your-health-while-navigating-a-busy-lifestyle monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/d627cae8-d23b-4184-80c8-de29dd3b8c50/Amandaandbaby.jpeg Nutrition, Fitness and Mindset Blog - HOW TO MASTER YOUR HEALTH WHILE NAVIGATING A BUSY LIFESTYLE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/769f1d3a-f4d7-4375-ac84-c2678f0333a7/fitnesscoachnearme.jpeg Nutrition, Fitness and Mindset Blog - HOW TO MASTER YOUR HEALTH WHILE NAVIGATING A BUSY LIFESTYLE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/809262ad-01e7-4436-825f-e44f53caf2ff/alarm.jpeg Nutrition, Fitness and Mindset Blog - HOW TO MASTER YOUR HEALTH WHILE NAVIGATING A BUSY LIFESTYLE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/09b9d10e-f9ab-41ba-a4ba-e60d237e04e5/Lunchprep.jpeg Nutrition, Fitness and Mindset Blog - HOW TO MASTER YOUR HEALTH WHILE NAVIGATING A BUSY LIFESTYLE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/the-truth-behind-calorie-in-calorie-out-weight-loss-methods monthly 0.5 2024-09-03 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/25ef6ffb-5b48-4303-9ac1-8ec069e711fb/Calories+logging+Large.jpeg Nutrition, Fitness and Mindset Blog - THE TRUTH BEHIND CALORIE IN, CALORIE OUT WEIGHT LOSS METHODS - How To Start Your Health Journey As nutrition coaches, we will obviously advise you to seek professional help from a coach (we offer online services too!) and if that’s a path you’re interested in, get in touch to find out more. But we do also understand that you might not be in the place to start coaching right now, so we want to give you the tools to give it a go on your own. You might start these steps and then hit a wall and that’s fine, you’ve still laid a good foundation and you can bring that to our coaches to discuss how to move past the blockage. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/5f2f3650-2d3a-4627-b772-9c2b8ebf3fe1/Calories+banana+Large.jpeg Nutrition, Fitness and Mindset Blog - THE TRUTH BEHIND CALORIE IN, CALORIE OUT WEIGHT LOSS METHODS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/ef34abc3-bf15-4038-a9f4-f03dce929ccb/Calories+Amanda+Large.jpeg Nutrition, Fitness and Mindset Blog - THE TRUTH BEHIND CALORIE IN, CALORIE OUT WEIGHT LOSS METHODS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/088e4f94-208a-4aed-bbf2-c782ca5517a4/Calories+Juice+Large.jpeg Nutrition, Fitness and Mindset Blog - THE TRUTH BEHIND CALORIE IN, CALORIE OUT WEIGHT LOSS METHODS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/4-magic-foods-you-need-to-support-hormones-and-metabolism monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/d1673ea1-b3fa-45f9-aef6-4b989a5a4a02/Herbs+and+Spices.jpeg Nutrition, Fitness and Mindset Blog - 4 'MAGIC' FOODS YOU NEED TO SUPPORT HORMONES AND METABOLISM - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/73d9e2b5-e28d-4d6c-8c39-d5907cf812b1/Cruciferous+Vegetables.jpeg Nutrition, Fitness and Mindset Blog - 4 'MAGIC' FOODS YOU NEED TO SUPPORT HORMONES AND METABOLISM - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/354ed3fa-82aa-4a6b-901b-bbc5af0e850a/Protein.jpeg Nutrition, Fitness and Mindset Blog - 4 'MAGIC' FOODS YOU NEED TO SUPPORT HORMONES AND METABOLISM - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/d299b45e-164f-4322-b333-6bcd32bf49a3/Healthy+Fats.jpeg Nutrition, Fitness and Mindset Blog - 4 'MAGIC' FOODS YOU NEED TO SUPPORT HORMONES AND METABOLISM - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/f75b2027-49b3-43f4-aeb0-991e539dac8e/Foods+for+balancing+hormones.jpeg Nutrition, Fitness and Mindset Blog - 4 'MAGIC' FOODS YOU NEED TO SUPPORT HORMONES AND METABOLISM - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/three-big-mistakes-clients-make-in-their-weight-loss-journey monthly 0.5 2024-08-14 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/e8b05bcc-9a42-4487-8c14-24bde6b7db96/BBQ+Large.jpeg Nutrition, Fitness and Mindset Blog - THREE BIG MISTAKES CLIENTS MAKE IN THEIR WEIGHT LOSS JOURNEY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/60199701-66a3-4fe5-9b45-c0a4fc0e2598/Injured+ankle.jpeg Nutrition, Fitness and Mindset Blog - THREE BIG MISTAKES CLIENTS MAKE IN THEIR WEIGHT LOSS JOURNEY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1747cea6-d6c5-4ea6-a993-5cb521da6b91/Mistakes+scales+Large.jpg Nutrition, Fitness and Mindset Blog - THREE BIG MISTAKES CLIENTS MAKE IN THEIR WEIGHT LOSS JOURNEY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/557564bf-cd4b-4a0e-a213-5af12504ea90/Family+Photo.jpeg Nutrition, Fitness and Mindset Blog - THREE BIG MISTAKES CLIENTS MAKE IN THEIR WEIGHT LOSS JOURNEY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/10-protein-rich-snacks-for-supporting-blood-sugar-and-energy monthly 0.5 2024-12-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/bc079cd2-fe2a-414d-8ffb-617891887e4f/Protein+smoothie.jpg Nutrition, Fitness and Mindset Blog - 10 PROTEIN RICH SNACKS FOR SUPPORTING BLOOD SUGAR AND ENERGY - 9. Ora organics protein powder in nut milk shaken with chia seeds and flax oil A fast non-blended protein shake if you will. You don't need to buy premade protein shakes (often filled with lots of additives, preservatives and seed oils), and you don’t need to always have a blender on hand. Grabbing a stainless steel shaker bottle and filling with protein powder, nut milk, flax oil and chia seeds then shaking for a good 15-30 seconds and you’ll have a fast and tasty protein and fiber filled beverage. My recipe: 2 scoops Ora Organics Vanilla protein powder 2 cups nut milk (I love MALK) 1 TBSP chia seeds 1 tsp flax oil https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/ed9cb980-63da-49f9-a811-d6de0193c13c/Protein+eggs+Large.jpeg Nutrition, Fitness and Mindset Blog - 10 PROTEIN RICH SNACKS FOR SUPPORTING BLOOD SUGAR AND ENERGY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/d2e5dd53-6543-4f6f-944a-385b53559fa0/Protein+chia+Large.jpeg Nutrition, Fitness and Mindset Blog - 10 PROTEIN RICH SNACKS FOR SUPPORTING BLOOD SUGAR AND ENERGY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/the-4-need-to-know-phases-of-weight-loss monthly 0.5 2024-08-02 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/7154e1b1-f4e2-43c6-b410-7b6c55540e0a/Phases+amanda+bike.jpeg Nutrition, Fitness and Mindset Blog - THE 4 NEED-TO-KNOW PHASES OF WEIGHT LOSS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/7edfb987-dbdd-4f07-8226-74bc4c1f8d19/Phases+runner+Large.jpeg Nutrition, Fitness and Mindset Blog - THE 4 NEED-TO-KNOW PHASES OF WEIGHT LOSS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/fa03a533-1786-497d-a59d-188375fe8735/Phases+celery+Large.jpeg Nutrition, Fitness and Mindset Blog - THE 4 NEED-TO-KNOW PHASES OF WEIGHT LOSS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/35537710-3724-4704-b14c-07f56c34e9fa/Phases+basket+Medium.jpeg Nutrition, Fitness and Mindset Blog - THE 4 NEED-TO-KNOW PHASES OF WEIGHT LOSS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-to-build-a-successful-weight-loss-strategy monthly 0.5 2024-07-24 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/6cf1e047-8059-40b8-b26b-06af532506b6/Strategy+Amanda+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO BUILD A SUCCESSFUL WEIGHT LOSS STRATEGY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/2b9da57b-99f3-4e6b-a1b2-0aea97af7834/Motivational+quotes+for+blog.jpg Nutrition, Fitness and Mindset Blog - HOW TO BUILD A SUCCESSFUL WEIGHT LOSS STRATEGY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1dde81d5-7b81-41c4-9021-4cde5befd7f3/Strategy+sunshine+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO BUILD A SUCCESSFUL WEIGHT LOSS STRATEGY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-to-dramatically-improve-your-sleep monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/145fb799-6b3a-4987-b77f-c31c362ec3b8/Sleep+brain+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO DRAMATICALLY IMPROVE YOUR SLEEP “Sleep is a period during which the brain is engaged in a number of activities necessary to life—which are closely linked to quality of life,” Mark Wu (M.D & phD John Hopkins sleep expert and Neurologist) https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/96607b8c-e2c6-46c7-9059-3c8a7cc88764/Sleep+dog+walk+Medium.jpeg Nutrition, Fitness and Mindset Blog - HOW TO DRAMATICALLY IMPROVE YOUR SLEEP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/9c81b454-f713-49ed-a41c-66c0321304a1/Sleep+stretch+Medium.jpeg Nutrition, Fitness and Mindset Blog - HOW TO DRAMATICALLY IMPROVE YOUR SLEEP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/5d4d51d2-9071-42ec-8dec-31cdfdb943be/Sleep+bed+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO DRAMATICALLY IMPROVE YOUR SLEEP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/one-reason-your-shape-isnt-changing monthly 0.5 2025-02-07 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/0e11abbd-3d56-4537-ab7d-1106ab8c4029/push+up+Large.jpeg Nutrition, Fitness and Mindset Blog - WHY YOUR BODY SHAPE ISN’T CHANGING - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/92542906-8e38-4ff0-a1a2-18e9a5624401/Mindset+Quotes.jpg Nutrition, Fitness and Mindset Blog - WHY YOUR BODY SHAPE ISN’T CHANGING - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/69635fa0-2f3a-4103-95a0-ad0a542c7e00/Kacey.jpg Nutrition, Fitness and Mindset Blog - WHY YOUR BODY SHAPE ISN’T CHANGING - Eat More Not Less So how do you eat for muscle gain? You need to eat enough protein and calories. And likely, what you think is enough right now, feels like a lot, but it isn’t, it’s all perspective from the beliefs you’ve programmed over the years. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/3ca5d2c4-5447-4cc3-a617-ef2a9c791e78/Amanda+Weights+Large.jpeg Nutrition, Fitness and Mindset Blog - WHY YOUR BODY SHAPE ISN’T CHANGING - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-to-eat-more-fruit-and-veg monthly 0.5 2024-08-31 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/50de2dd0-5f5f-427d-8467-35b6d1b0836f/Fruit+and+veg+smoothies+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO EAT MORE FRUIT AND VEG - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/a90e52bf-e333-454e-806e-e82641e8b2f5/Fruitandveg+amanda+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO EAT MORE FRUIT AND VEG - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/66685c47-b537-4e23-8afb-8388630a098d/fruitandveg+kiwis+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO EAT MORE FRUIT AND VEG - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/the-top-4-weight-loss-mistakes-everyone-makes monthly 0.5 2024-06-20 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/18033156-3a50-4e84-9c43-4afffb4c7db2/Mistakes+gym+Large.jpeg Nutrition, Fitness and Mindset Blog - THE TOP 4 WEIGHT LOSS MISTAKES EVERYONE MAKES Far too many women are dieting when they “want to”, when they feel uncomfortable in their skin or because that special event is coming up in 6 weeks. I get it. You’re uncomfortable. You want to feel better, look better, you want change, however, dieting every time you “want to” and not setting yourself up for success is going to lead you down a deep dark tunnel of frustration and body chaos. You don’t have to believe me but you can believe your friends, coworkers, other women you have spoken to because this is one of the most common reasons I have women pounding down my door. If you are chasing fat loss, you are doing something wrong. If you are frustrated, you are doing something wrong. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/9c548935-b941-495d-aafa-46a1a0cf2345/Mistakes+bread+Large.jpeg Nutrition, Fitness and Mindset Blog - THE TOP 4 WEIGHT LOSS MISTAKES EVERYONE MAKES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/3a5a7f3c-c783-4ad3-8f2c-35c95ab202e8/Mistakes+laptp+Large.jpeg Nutrition, Fitness and Mindset Blog - THE TOP 4 WEIGHT LOSS MISTAKES EVERYONE MAKES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/469919b2-c521-49e2-87cd-c0dd6ccf0a82/Mistakes+bloating+Large.jpeg Nutrition, Fitness and Mindset Blog - THE TOP 4 WEIGHT LOSS MISTAKES EVERYONE MAKES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/the-simple-truth-to-your-nighttime-overeating monthly 0.5 2024-06-11 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/f7cd2e28-51ad-4f7c-943c-be59e0eafdba/Screen%2BShot%2B2022-09-05%2Bat%2B9.17.09%2BAM.png Nutrition, Fitness and Mindset Blog - THE SIMPLE TRUTH TO YOUR NIGHTTIME OVEREATING - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/8c6103bf-739a-4f77-b707-98cd4db4980b/Overeating+snacks+Large.jpeg Nutrition, Fitness and Mindset Blog - THE SIMPLE TRUTH TO YOUR NIGHTTIME OVEREATING - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/47ed03da-17e4-43eb-9c0e-491a10ba406f/Overeating+cooking+Medium.jpeg Nutrition, Fitness and Mindset Blog - THE SIMPLE TRUTH TO YOUR NIGHTTIME OVEREATING - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/bb47ddb7-d049-4e06-8240-f9e33e764aab/Overeating+breakfast.jpg Nutrition, Fitness and Mindset Blog - THE SIMPLE TRUTH TO YOUR NIGHTTIME OVEREATING - First, Under Eating Throughout The Day Are you under-eating? This seems to be a very typical food schedule for many: - 6am: Skip breakfast or just have coffee - 11:30am: Lunch - Salad and chicken, no dressing or ‘carbs’ - 4pm: Coffee again because you feel an energy dip - 5:45pm: A few handfuls of pretzels and bites of the fixings for dinner as you make it - 6pm: A light dinner - 7pm - bedtime: 2 granola bars, half a chocolate bar, popcorn and some more handfuls of whatever else you can find Sound familiar? https://www.vitalrootshealthco.com/blog/take-control-of-your-life-and-your-weight-loss-journey-now monthly 0.5 2024-06-05 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/9a4cbf19-85fb-4aed-ac6d-5f2cc9f9fe82/Life+amanda+liam+Medium.jpeg Nutrition, Fitness and Mindset Blog - TAKE CONTROL OF YOUR LIFE AND YOUR WEIGHT LOSS JOURNEY NOW - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/f2d16f0d-adbe-4c4a-a4b7-327f915f8bf4/Life+motivation+Large.jpeg Nutrition, Fitness and Mindset Blog - TAKE CONTROL OF YOUR LIFE AND YOUR WEIGHT LOSS JOURNEY NOW - Mindset is often underestimated. When we decide to lose weight/tone up/get healthy we primarily focus on nutrition and fitness. Don’t get me wrong, these are essential and 2 of the main roots we focus on as health coaches, but for these to be successful, our mindsets have to be trained too. Many clients come to me with negative thoughts towards themselves and their bodies. This is the first obstacle we need to tackle. We need to praise and nourish our bodies because they are the only ones we will ever have and they work so hard for us. With nutrition and fitness we can do tons, like optimizing our metabolism, building muscle and stabilizing hormones and sleep. Through getting to know our bodies we can understand what works and doesn’t work for us as individuals (one weight loss plan will not work for everyone). With this personal understanding we can grow a positive mindset which will lead to better motivation and follow through. Whatever your goals, it’s never going to be a breeze reaching and maintaining them, that’s why it’s so important to discuss. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/f283894a-27fb-4cb8-af37-80f060452bf7/Life+hard.png Nutrition, Fitness and Mindset Blog - TAKE CONTROL OF YOUR LIFE AND YOUR WEIGHT LOSS JOURNEY NOW - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/the-hidden-symptoms-of-stress-we-need-to-talk-about monthly 0.5 2024-05-28 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/9c575bb3-a33e-42af-a99e-9b5c0912f98c/Stress+nap+Large.jpeg Nutrition, Fitness and Mindset Blog - THE HIDDEN SYMPTOMS OF STRESS WE NEED TO TALK ABOUT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/29ca83fc-6f38-4636-a237-0204a2a6d9e4/Stress+flowers.JPG Nutrition, Fitness and Mindset Blog - THE HIDDEN SYMPTOMS OF STRESS WE NEED TO TALK ABOUT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/af958764-a8e9-4549-947d-a4b46eb5fa7d/Stress+main+Large.jpeg Nutrition, Fitness and Mindset Blog - THE HIDDEN SYMPTOMS OF STRESS WE NEED TO TALK ABOUT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/what-you-need-to-know-if-you-struggle-with-consistency monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/4adc450a-0cc1-4c1c-939f-1469fae242ef/Consistency.jpeg Nutrition, Fitness and Mindset Blog - WHAT YOU NEED TO KNOW IF YOU STRUGGLE WITH CONSISTENCY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/2bda190e-88ed-4422-b86a-be534b452413/Consistency++Large.jpeg Nutrition, Fitness and Mindset Blog - WHAT YOU NEED TO KNOW IF YOU STRUGGLE WITH CONSISTENCY - When you feel stuck Sometimes the journey towards our goals passes through these stages where it seems like nothing is really taking place. We feel stuck; we might feel like nothing is happening to advance our progress. Don’t let this jeopardize your consistency; it’s often in these times that the greatest changes are taking place. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/96156972-3aa0-40ec-b20d-43807aee1f2e/amandafitness-51+small.jpeg Nutrition, Fitness and Mindset Blog - WHAT YOU NEED TO KNOW IF YOU STRUGGLE WITH CONSISTENCY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-to-know-if-you-need-a-health-coach monthly 0.5 2024-05-07 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/7b43b7ee-56bb-49f6-bd9f-989177837765/Coaching+bloom+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO KNOW IF YOU NEED A HEALTH COACH - 3. The Bloom: Optimize Your Health and Metabolism We work with you on a personalized nutrition plan. One that will target your specific needs and be sustainable to manage solo, so it’s not gonna be a crazy strict diet of restrictions like you might have tried before, in fact it’s kind of the opposite… https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/f6c80b70-703b-4649-a18e-8098e7da6343/amandafitness-80.jpeg Nutrition, Fitness and Mindset Blog - HOW TO KNOW IF YOU NEED A HEALTH COACH - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/338b52af-6854-4bbc-aaf1-c7b93efe1a60/amanda_fitness-92.jpeg Nutrition, Fitness and Mindset Blog - HOW TO KNOW IF YOU NEED A HEALTH COACH - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/0670cadb-09ef-4401-b664-daf8b2d3a4a2/Coaching+soil+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO KNOW IF YOU NEED A HEALTH COACH - 1. The Soil: Assess and Prep https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/e87e54ea-606b-4e27-ae0a-4ab25ba18bba/Coaching+flower+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO KNOW IF YOU NEED A HEALTH COACH - 4. The Flower: Permission to Diet and Learn How to Maintain You reach this stage when your body has given you ‘permission’ to enter a calorie deficit. We don’t do this blindly, we cater it to your body over a 12-18 week period. But this is not the end goal. The flower truly opens when you have the knowledge and tools to maintain your goal weight without our coaches, when you reach your lifestyle change. This is the stage that is so often forgotten in other plans; you lose the weight, go to the event and then what? Back to your old ways? Not with us, this is why all four stages are so important to your coaching journey. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/a826f341-9252-4468-87d2-1623fcd157e7/Coaching+roots+Large.jpg Nutrition, Fitness and Mindset Blog - HOW TO KNOW IF YOU NEED A HEALTH COACH - 2. The Roots: Create The Foundations https://www.vitalrootshealthco.com/blog/the-simple-secret-to-weight-loss-no-one-is-telling-you-spoiler-its-not-a-diet monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/d643fe25-3d78-49fe-8b99-be1c83fb1d4c/Nutrition+food+logging+Large.jpeg Nutrition, Fitness and Mindset Blog - THE SIMPLE SECRET TO WEIGHT LOSS (SPOILER: IT’S NOT A DIET) - The Magic Pills to Weight Loss The tool I often use (but not always) with my clients is one you may have heard of and it revolves around logging your nutrition or macro and micro nutrients. Sometimes this can be referred to as IIFYM (if it fits your macros) or Macro counting, however I like to steer people because a feeling usually comes about when someone thinks of the typical tool of macro counting. We teach very differently how to use the tool and WHEN to use it to benefit from what it is helping you understand about your body. Nutrient logging is NOT a diet. It is a tool. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/38f96a16-123f-4da0-a335-417bd443f0d2/Nutrition+blog+diet.jpg Nutrition, Fitness and Mindset Blog - THE SIMPLE SECRET TO WEIGHT LOSS (SPOILER: IT’S NOT A DIET) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/19c647eb-c5cc-403e-9aa3-2099a3252be6/Nutrition+-+chopping+orange+Large.jpeg Nutrition, Fitness and Mindset Blog - THE SIMPLE SECRET TO WEIGHT LOSS (SPOILER: IT’S NOT A DIET) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/58035de2-9209-45cc-90de-b86e2df35059/Nutrition+fat+Large.jpeg Nutrition, Fitness and Mindset Blog - THE SIMPLE SECRET TO WEIGHT LOSS (SPOILER: IT’S NOT A DIET) - Why You Can’t Lose Body Fat Why are you, a 20 or 30 or 40 something year old aiming for a 1200 calorie day!? If you hang out in the diet world long enough, searching on Google or Instagramming fat loss, you’ll be bombarded with food restrictions & time restrictions as the answers. You’ll find 1200 & 1500 calorie ready to follow meal plans for you to purchase to “lose weight”, “shred fat” & “drop lbs”. Yet every person I know that has purchased one of these ends up right back where they started, frustrated, purchasing yet another “plan”or looking for another route to the same goal they started with. For starters, any diet will ONLY work, if you’re in a caloric deficit. https://www.vitalrootshealthco.com/blog/8-factors-not-to-miss-for-successful-weight-loss monthly 0.5 2024-04-23 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/2166fd77-8f23-4a2f-8954-74747177b01e/Amanda-mason-coaching-style.jpg Nutrition, Fitness and Mindset Blog - 8 FACTORS NOT TO MISS FOR SUCCESSFUL WEIGHT LOSS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/f99dc38e-1efa-4298-b25b-c55eeb7eadda/Weightloss+fats.jpg Nutrition, Fitness and Mindset Blog - 8 FACTORS NOT TO MISS FOR SUCCESSFUL WEIGHT LOSS - 4. Are You Eating Enough Good Fats? Fats have been demonized forever. But healthy fats affect our hormones greatly, and with hormones playing a big role at a cellular level in our bodies, this ultimately impacts our weight loss. So, if you’ve tried a million diets where restricting foods is the focus, it might be a lack of healthy fats that are hindering your results. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1706139272037-7MTNME52DFA3YNY9E7NP/Autumn+stretch+1.jpg Nutrition, Fitness and Mindset Blog - 8 FACTORS NOT TO MISS FOR SUCCESSFUL WEIGHT LOSS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/2d55ef99-b0e2-4233-a06b-03afc5dc8f51/weight+loss+fasting.jpg Nutrition, Fitness and Mindset Blog - 8 FACTORS NOT TO MISS FOR SUCCESSFUL WEIGHT LOSS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/are-you-tired-of-not-seeing-weight-loss-results monthly 0.5 2024-04-16 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1654701636123-TMUBFKZYDECF5UQ31MQ9/Screen+Shot+2022-06-08+at+10.19.17+AM.png Nutrition, Fitness and Mindset Blog - ARE YOU TIRED OF NOT SEEING WEIGHT LOSS RESULTS? - Retrain Your Beliefs When You Feel Stuck Sometimes the journey towards our goals passes through these stages where it seems like nothing is really taking place. We feel stuck; we might feel like nothing is happening to advance our progress. It’s often in these times that the greatest changes are taking place. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/387c46b4-4ac9-4dbd-9559-7d205a97bc8f/Motivation+gratification+Large.jpeg Nutrition, Fitness and Mindset Blog - ARE YOU TIRED OF NOT SEEING WEIGHT LOSS RESULTS? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1656182274559-OTWKW7XWKA3OA7RKDUAF/Screen+Shot+2022-06-25+at+1.35.09+PM.png Nutrition, Fitness and Mindset Blog - ARE YOU TIRED OF NOT SEEING WEIGHT LOSS RESULTS? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1666803746609-9SFAY19OL8TWNTX5DLT3/Screen%2BShot%2B2022-09-05%2Bat%2B9.10.52%2BAM.png Nutrition, Fitness and Mindset Blog - ARE YOU TIRED OF NOT SEEING WEIGHT LOSS RESULTS? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-to-stay-motivated-long-enough-to-see-results monthly 0.5 2024-07-26 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/890e8eab-12eb-4e1a-adbe-c0c3d8c07d5d/Motivation+blog.jpg Nutrition, Fitness and Mindset Blog - HOW TO STAY MOTIVATED LONG ENOUGH TO SEE RESULTS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/50524321-62ec-495e-b34b-f2b39e9a295f/Motivation+give+up.jpeg Nutrition, Fitness and Mindset Blog - HOW TO STAY MOTIVATED LONG ENOUGH TO SEE RESULTS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/5d78bb25-95f1-45b7-ae1e-0d8d648a9c0a/Motovation+blog.jpeg Nutrition, Fitness and Mindset Blog - HOW TO STAY MOTIVATED LONG ENOUGH TO SEE RESULTS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/weight-loss-nutrition-is-a-myth-not-its-time-for-the-truth monthly 0.5 2024-04-30 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/3a35890f-a75d-40c6-8f60-5282b25f02af/Nutrition+apple.jpeg Nutrition, Fitness and Mindset Blog - WEIGHT LOSS NUTRITION IS A MYTH, NOW IT’S TIME FOR THE TRUTH - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/e2860847-adec-49e8-bc13-b843c960cddf/Nutrition+Amanda.jpeg Nutrition, Fitness and Mindset Blog - WEIGHT LOSS NUTRITION IS A MYTH, NOW IT’S TIME FOR THE TRUTH - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/73257213-78ba-42ad-8f4f-1f49e00a3ba5/Nutrition+belly.jpeg Nutrition, Fitness and Mindset Blog - WEIGHT LOSS NUTRITION IS A MYTH, NOW IT’S TIME FOR THE TRUTH - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/why-good-quality-sleep-is-so-important-for-weight-loss monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/4f552852-4759-40f1-9d5c-a8a85b4de2b9/Sleep+walking+Medium.jpeg Nutrition, Fitness and Mindset Blog - WHY GOOD QUALITY SLEEP IS SO IMPORTANT FOR WEIGHT LOSS - During the day It’s important we use our brains and bodies throughout the day to optimize energy usage and improve sleep. Try having this 3 easy point checklist in your day: Steps (try for at least 7-10 thousand per-day) Movement (ideally a workout but this could just be stretching!) Stress management practices to keep cortisol rhythms in check https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/aa2b8948-6281-4bf6-8e5e-9f1ad42461e4/Sleep+amanda+mug+Large.jpeg Nutrition, Fitness and Mindset Blog - WHY GOOD QUALITY SLEEP IS SO IMPORTANT FOR WEIGHT LOSS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/cf92e427-be8b-4167-a131-8a870a10880f/Sleep+foot+Large.jpeg Nutrition, Fitness and Mindset Blog - WHY GOOD QUALITY SLEEP IS SO IMPORTANT FOR WEIGHT LOSS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/eb72ba5b-6604-4c64-9359-4dc50f5a5415/Sleep+alarm.jpg Nutrition, Fitness and Mindset Blog - WHY GOOD QUALITY SLEEP IS SO IMPORTANT FOR WEIGHT LOSS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/6-simple-diet-free-steps-to-mastering-your-metabolism monthly 0.5 2024-03-20 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1084fbc2-4b15-4970-943d-f99719efe060/metabolism+sunshine.jpg Nutrition, Fitness and Mindset Blog - 6 SIMPLE DIET-FREE STEPS TO MASTERING YOUR METABOLISM - 5. Sunlight Humans and animals have evolved to live by the sun, when it rises we wake and when it sets we sleep. So with the introduction of artificial lights and the transition from outdoors work to offices with no sunlight, we are impacting our circadian rhythm. By disrupting this rhythm, we are altering the hormones produced in our body and the energy production from our metabolism which can lead to weight gain. This is a pretty simple one to control. Could you walk to work? Have your morning coffee outside or just next to a window (after breakfast that is)? Leave the office at lunch time and try to have an evening walk after dinner (this is also great for digestion!) Try to avoid bright lights for an hour before bed and even invest in a natural light lamp. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/cfee5c01-37cb-468d-9f19-f6e536319d8a/Metabolism+amanda.jpg Nutrition, Fitness and Mindset Blog - 6 SIMPLE DIET-FREE STEPS TO MASTERING YOUR METABOLISM - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/b04da40e-f058-4c69-9ede-4805b1acd71e/Metabolism+weights.jpg Nutrition, Fitness and Mindset Blog - 6 SIMPLE DIET-FREE STEPS TO MASTERING YOUR METABOLISM - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/c2b0815c-2ce5-4c39-b9f9-0309370e4d0f/metabolism+diagram.png Nutrition, Fitness and Mindset Blog - 6 SIMPLE DIET-FREE STEPS TO MASTERING YOUR METABOLISM - Did you know the term diet is actually defined as, “the kinds of food that a person eats”? I bet you might have given it a different definition. Like… a way to describe a “style of eating for the purpose of losing weight” or a “set of rules or restrictions to food”. https://www.vitalrootshealthco.com/blog/how-to-get-out-of-a-weight-loss-plateau monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/6d16f01e-d644-442a-a5a2-3295c38b6d40/Fitness+dog+walk.jpg Nutrition, Fitness and Mindset Blog - HOW TO GET OUT OF A WEIGHT LOSS PLATEAU - It’s Time to Get Out of That Plateau Give this plan a go for two weeks. Make time in the day and also give yourself enough time to reach your goals in a healthy, happy way. Enjoy the process of getting to know your body and learning what works for you with your nutrition, fitness and wellness. It might be that you still need that extra guidance, knowledge and support; that’s where our coaches can help. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/8cf803ff-5bf1-45af-b7a8-c3c9c2856592/pexels-alesia-kozik-8155155.jpg Nutrition, Fitness and Mindset Blog - HOW TO GET OUT OF A WEIGHT LOSS PLATEAU - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/74e3a59d-b016-4652-b713-a9a82f07f03c/pexels-anastasia-shuraeva-4944978.jpg Nutrition, Fitness and Mindset Blog - HOW TO GET OUT OF A WEIGHT LOSS PLATEAU - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-to-limit-weight-gain-during-pregnancy-from-the-perspective-of-a-functional-health-coach monthly 0.5 2024-06-06 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/8057b63f-11e3-4b2e-80fd-bd93aa01973d/Pregnancy.jpeg Nutrition, Fitness and Mindset Blog - HOW TO LIMIT WEIGHT GAIN DURING PREGNANCY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/6bffce05-29a2-456d-8b79-5b6227bcfbca/Preganancy+toxins+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO LIMIT WEIGHT GAIN DURING PREGNANCY These 5 pillars are essential to your pregnancy journey, but there are additional factors which so often get overlooked, which can have quite the impact too, take a read: Avoiding Toxins Exposure to environmental toxins and endocrine-disrupting chemicals (EDCs) found in certain plastics, personal care products, and pesticides can interfere with hormone functions. Reducing exposure to these substances by choosing organic when possible, using natural personal care products, and avoiding plastic containers for food and water can help maintain hormone balance. Get started now with this blog post I wrote on reducing toxins in your home: read here. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/561ccb90-04fa-47bf-9c50-e93e2830a2a5/IMG_7789+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO LIMIT WEIGHT GAIN DURING PREGNANCY - No one tells you what to expect postpartum. I think because there’s so much that can differ in one’s journey. I remember being almost mad that nobody told me about how much pain I’d be in when I pee, or how to prevent and support nipple yeast infections or even how to hold your baby without causing irritation in the thumb joint (De Quervain hurt bad!) The journey to embracing your body after childbirth can be challenging. Some might feel societal pressure, others create personal expectations about bouncing back quickly, and no matter if you care about your shape recovering or simply physical recovery, the tips and strategies I’m about to share naturally support both, in fact you really can’t have one without the other. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/c9e0b223-38c8-451f-8b4d-78a9e2185a79/Pregnancy+exercise+Large.jpg Nutrition, Fitness and Mindset Blog - HOW TO LIMIT WEIGHT GAIN DURING PREGNANCY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/20e567ad-5125-4ab8-99e6-3909f49b67e4/IMG_7520_jpg+Large.jpeg Nutrition, Fitness and Mindset Blog - HOW TO LIMIT WEIGHT GAIN DURING PREGNANCY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/8e79cc02-44b0-404c-85ca-f9e5b6393fd9/Preganancy+blog.jpeg Nutrition, Fitness and Mindset Blog - HOW TO LIMIT WEIGHT GAIN DURING PREGNANCY This journey is a huge one for parents, it has strong opposing emotions that run with it, stress and excitement, fatigue and endless energy, fear and so much magic. We work with women and men from all backgrounds and one area we love helping people is with their fertility, pregnancy and postpartum experiences. We can share all the general information to support you here but there is so much that needs to be individualized. If you want to dive deeper, fill out an application! We can build a personalized package that works for you with timing, cost and support. Let’s make this magic happen! https://www.vitalrootshealthco.com/blog/10-ways-to-measure-progress-that-will-decrease-self-sabotage-1 monthly 0.5 2024-04-30 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/8d1d4cda-6308-48f9-b0eb-e7e50eb85f5d/Self+Sabotage+scales.jpg Nutrition, Fitness and Mindset Blog - 10 WAYS TO MEASURE PROGRESS THAT WILL DECREASE SELF SABOTAGE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/58b1be2b-faaa-4ae8-ba80-a4ff9d1eecd6/Self+Sabotage+Amanda.jpg Nutrition, Fitness and Mindset Blog - 10 WAYS TO MEASURE PROGRESS THAT WILL DECREASE SELF SABOTAGE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/c47bb9e3-39d7-4fd4-8fbd-00c61c5fee56/Client+Amanda+Photos+small+%28Self+Sabotage+Blog%29+Large.jpg Nutrition, Fitness and Mindset Blog - 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HOW TO STOP MAKING EXCUSES FOR GOOD - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/7957f4fb-ad54-4e06-a517-c29ae9126575/pexels-polina-kovaleva-5717421.jpg Nutrition, Fitness and Mindset Blog - HOW TO STOP MAKING EXCUSES FOR GOOD - “How to Convince Yourself to Do Hard Things” https://www.vitalrootshealthco.com/blog/easy-at-home-practices-to-relieve-stress-and-restore-sleep monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/8da5fd55-d5cd-4155-a30f-26c8d658343f/Stress+and+sleep.jpeg Nutrition, Fitness and Mindset Blog - EASY AT HOME PRACTICES TO RELIEVE STRESS AND RESTORE SLEEP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/6f2f4865-c24a-4c6a-9cfc-7f10637e0c91/Stress+and+sleep+2.jpeg Nutrition, Fitness and Mindset Blog - EASY AT HOME PRACTICES TO RELIEVE STRESS AND RESTORE SLEEP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/ea5c9f3f-06fd-4b9d-ac86-3ca7b255a456/stress+and+sleep+tea+Large.jpeg Nutrition, Fitness and Mindset Blog - EASY AT HOME PRACTICES TO RELIEVE STRESS AND RESTORE SLEEP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/4db8b02b-da75-4a47-bd62-65f5a602b002/Stress+and+sleep+title+image.JPG Nutrition, Fitness and Mindset Blog - EASY AT HOME PRACTICES TO RELIEVE STRESS AND RESTORE SLEEP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/12-powerful-ways-to-detoxify-your-life monthly 0.5 2024-02-23 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/ffdb0aa9-cd0e-4624-9a28-621616a24d44/Detox+digestion.jpg Nutrition, Fitness and Mindset Blog - 12 POWERFUL WAYS TO DETOXIFY YOUR LIFE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1704847408931-H6EQJFUPBLO9K15N03FP/Detox%2BAmanda.jpg Nutrition, Fitness and Mindset Blog - 12 POWERFUL WAYS TO DETOXIFY YOUR LIFE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/310b8fd7-7b1f-426a-8e1d-100fccbd4273/Detox+Salt+bath.jpeg Nutrition, Fitness and Mindset Blog - 12 POWERFUL WAYS TO DETOXIFY YOUR LIFE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/the-secret-to-successful-self-accountability monthly 0.5 2024-02-23 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/90f8598a-825d-4b47-8f4c-8dc4a0b9e4bb/Writinggoals.jpg Nutrition, Fitness and Mindset Blog - 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ARE YOUR HEALTH GOALS SETTING YOU UP TO FAIL? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/cd5dfe5b-c039-44f9-8bc6-df9bb9ebf8af/phrenologyhead.jpg Nutrition, Fitness and Mindset Blog - ARE YOUR HEALTH GOALS SETTING YOU UP TO FAIL? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-to-improve-your-ability-to-stick-with-it monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/f460fb93-304b-4660-a74c-fa9c02d886e5/pexels-karolina-grabowska-4397840+Large.jpg Nutrition, Fitness and Mindset Blog - HOW TO IMPROVE YOUR ABILITY TO “STICK WITH IT” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1699928459798-A8N68Y5RU80HTEO75XN0/F3F626B6-FB05-4694-8383-3F732953076E_L0_001-2_5_2023%2C+3_31_22+PM.jpg Nutrition, Fitness and Mindset Blog - 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YO-YO DIETER TO HEALTH COACH: GIVING YOU TOOLS TO TRUST YOUR BODY - Start by Changing Your Relationship With Food https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1bb9ca03-d6e4-482a-a482-749a77a6e719/Amandalaptop.jpg Nutrition, Fitness and Mindset Blog - YO-YO DIETER TO HEALTH COACH: GIVING YOU TOOLS TO TRUST YOUR BODY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/the-fundamental-reasons-you-still-struggle-to-make-weight-loss-work monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1701204638304-76EVHJWJZ4VOF2WSFRB9/6_21_2022%2C+6_37_24+AM+Medium.jpeg Nutrition, Fitness and Mindset Blog - THE FUNDAMENTAL REASONS YOU STRUGGLE TO MAKE WEIGHT LOSS WORK - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/8aa6b046-f6c7-46f5-aaa1-b837085db346/struggling+to+lose+weight.jpeg Nutrition, Fitness and Mindset Blog - 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HOW TO TELL IF YOU ARE EATING ENOUGH FOOD - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/the-6-big-questions-to-ask-yourself-next-thanksgiving monthly 0.5 2024-02-07 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/d19bf060-079d-447f-bba1-06b4b7305dd3/Thanksgiving+Medium.jpeg Nutrition, Fitness and Mindset Blog - THE 6 BIG QUESTIONS TO ASK YOURSELF NEXT THANKSGIVING - “First say to yourself what you would be; and then do what you have to do.” - Epictus https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/8269ce21-692a-4f88-8427-972a6ebed7ef/IMG_4341+Large.jpeg Nutrition, Fitness and Mindset Blog - THE 6 BIG QUESTIONS TO ASK YOURSELF NEXT THANKSGIVING - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/b27c3604-b028-4102-9883-5840e9b32e87/IMG_4965+Large.jpeg Nutrition, Fitness and Mindset Blog - THE 6 BIG QUESTIONS TO ASK YOURSELF NEXT THANKSGIVING - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/the-simple-secret-to-making-behavior-change-easy monthly 0.5 2024-02-07 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/4f06672e-ba5e-4c3e-bfaf-58a3e7032adb/Behavior+Change.jpg Nutrition, Fitness and Mindset Blog - THE SIMPLE SECRET TO MAKING BEHAVIOR CHANGE EASY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1699921905277-ERH8II27B50MNJKVCQS4/Casual+dog+walk+Large.jpeg Nutrition, Fitness and Mindset Blog - THE SIMPLE SECRET TO MAKING BEHAVIOR CHANGE EASY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-to-make-24-hours-feel-like-enough monthly 0.5 2024-04-25 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/8e3c84eb-79e4-40cf-a782-bf1f60a9ef3d/Glass+of+water.jpg Nutrition, Fitness and Mindset Blog - HOW TO MAKE 24 HOURS FEEL LIKE ENOUGH - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1699400507186-RWXTY3JYUH5WNYP1QAKW/Amanda+Working.jpg Nutrition, Fitness and Mindset Blog - HOW TO MAKE 24 HOURS FEEL LIKE ENOUGH - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/how-to-make-natural-minty-mouthwash-at-home monthly 0.5 2024-04-30 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1696799689206-ZWUHZON5RRR3QFMBMCOB/Screen+Shot+2023-10-08+at+4.11.27+PM.png Nutrition, Fitness and Mindset Blog - HOW TO MAKE NATURAL MINTY MOUTHWASH AT HOME "Oral microbiome is crucial to health as it can cause both oral and systemic diseases" - NIH https://www.vitalrootshealthco.com/blog/weekly-non-meal-prep monthly 0.5 2024-02-23 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1696267133237-E3WA6KQSLFRH9VHHKQQN/Screen+Shot+2023-10-02+at+12.18.45+PM.png Nutrition, Fitness and Mindset Blog - 4 SIMPLE TIPS FOR A NUTRIENT-DENSE DIET IN A BUSY LIFE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/easy-meal-prep-fora-a-crazy-busy-family-week monthly 0.5 2024-02-23 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/26e83331-7023-4266-a726-2b36d7221b80/IMG_1926.jpeg Nutrition, Fitness and Mindset Blog - EASY MEAL PREP FOR A CRAZY BUSY FAMILY WEEK - This recipe is one to be saved! https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/1694988251090-OC9KIJ89VZYW1STJU705/IMG_1935.jpeg Nutrition, Fitness and Mindset Blog - EASY MEAL PREP FOR A CRAZY BUSY FAMILY WEEK - "Let food be thy medicine and medicine be thy food." https://www.vitalrootshealthco.com/blog/easy-recipes-based-on-the-proteins-in-your-fridge monthly 0.5 2023-11-05 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/c6736793-8492-4fb0-a2dd-b9e40131d3f4/writtenmenu.jpeg Nutrition, Fitness and Mindset Blog - EASY RECIPES BASED ON THE PROTEINS IN YOUR FRIDGE - Make it stand out And it doesn’t need to look pretty! What I do recommend though, is anything you choose to eat, ADD it to a recipe repertoire! I use Google Excel for mine. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/be0c8566-41ef-4fe6-bdcb-2126925937f6/mealprep.jpg Nutrition, Fitness and Mindset Blog - EASY RECIPES BASED ON THE PROTEINS IN YOUR FRIDGE - Ahhh… finally a weekend where I had a bit more time to plan the week ahead. So, what did I do? I’m sharing my step-by-step food prep for the week, below! https://www.vitalrootshealthco.com/blog/super-quick-meal-prep-for-a-stress-free-holiday-weekend monthly 0.5 2023-11-05 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/f82977a9-b4f8-4a8f-8a71-da4da8f72b0f/mealprepmon.jpeg Nutrition, Fitness and Mindset Blog - SUPER QUICK MEAL PREP FOR A STRESS-FREE HOLIDAY WEEKEND - One cannot think well, love well, sleep well, if one has not dined well. https://www.vitalrootshealthco.com/blog/easy-nourishing-meal-prep-for-a-happy-self monthly 0.5 2024-07-26 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/6fb4c17c-1c29-4dfe-8627-223c3f92ace3/mealprep.jpg Nutrition, Fitness and Mindset Blog - EASY, NOURISHING MEAL PREP FOR A HAPPY SELF - “To eat is a necessity, but to eat intelligently is an art.” https://www.vitalrootshealthco.com/blog/a-quick-lunch-packed-with-vibrant-veggies-fresh-spring-rolls monthly 0.5 2023-11-05 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/bc5ec362-3ba8-4365-a0c8-86a9f60ddc23/ricepaperrolls.jpeg Nutrition, Fitness and Mindset Blog - A QUICK LUNCH PACKED WITH VIBRANT VEGGIES: FRESH SPRING ROLLS If you have trouble getting in your vegetable intake, look no further. Quick. Easy. Delicious. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/9d57b83c-e104-4457-8914-2d23971c4847/vegetables.jpeg Nutrition, Fitness and Mindset Blog - A QUICK LUNCH PACKED WITH VIBRANT VEGGIES: FRESH SPRING ROLLS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/my-mentality-breakthrough-from-self-conscious-to-self-confident monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/0832b217-9e91-4e42-a73b-b2dc01fb9e13/marathon.jpg Nutrition, Fitness and Mindset Blog - MY MENTALITY BREAKTHROUGH: FROM SELF-CONSCIOUS TO SELF-CONFIDENT - Make it stand out My dad and I after I ran the Chicago Marathon in 2007 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/2bd388b8-fef7-4914-90a9-1b45230268da/topofmtn.jpg Nutrition, Fitness and Mindset Blog - MY MENTALITY BREAKTHROUGH: FROM SELF-CONSCIOUS TO SELF-CONFIDENT - Make it stand out Me atop Rosalie Peak in Colorado when I was 15 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/843f2282-1ba6-4389-be35-ecc58e5cdb05/Screen+Shot+2023-06-22+at+1.20.07+PM.png Nutrition, Fitness and Mindset Blog - MY MENTALITY BREAKTHROUGH: FROM SELF-CONSCIOUS TO SELF-CONFIDENT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/3-delicious-ways-to-make-popsicles-without-the-guilt monthly 0.5 2023-11-05 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/2582b15a-ac0e-4845-84a0-a0578fc5425e/bluepop.jpg Nutrition, Fitness and Mindset Blog - 3 DELICIOUS WAYS TO MAKE POPSICLES WITHOUT THE GUILT Who doesn’t think of popsicles when they think of summer foods? https://www.vitalrootshealthco.com/blog/how-to-make-a-healthy-chicken-salad-without-mayo-thats-still-so-good monthly 0.5 2023-11-06 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/70f5f18e-63f5-4f89-a0da-40d70323e142/chickensalad.jpg Nutrition, Fitness and Mindset Blog - HOW TO MAKE A HEALTHY CHICKEN SALAD (WITHOUT MAYO THAT’S STILL SO GOOD) Everyone needs a good chicken salad recipe! 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way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/homemade-cold-italian-pasta-salad monthly 0.5 2023-08-14 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/b27aa0f6-9ca9-4e71-b7a8-6e943df7f1fa/italianpasta.jpeg Nutrition, Fitness and Mindset Blog - HOMEMADE COLD ITALIAN PASTA SALAD - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/protein-jello-jigglers monthly 0.5 2024-09-12 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/b8130332-5b18-4b96-af68-1b2163dd1ed7/Gummies.jpeg Nutrition, Fitness and Mindset Blog - PROTEIN JELLO JIGGLERS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/blog/17-ways-to-stay-in-shape-while-vacationing monthly 0.5 2024-01-31 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Fitness Coaches YOU MIGHT BE HERE BECAUSE… You’ve been the yo-yo dieter, you lose weight then gain it back. You’re trying to conceive, pregnant or postpartum looking to optimize your health and more effectively manage your weight. You’re tired of feeling like you’re not getting anywhere and you’re ready to understand what’s stopping you. You struggle with consistency and you’re not really even sure what’s holding you back. Your digestion, gut, hormones and metabolism are all over the place and you feel like you’ve tried everything. 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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/shestrong-community daily 0.75 2024-07-31 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/35ffcfb0-8d44-4934-8c92-70ab682315f3/Shestrong3.jpeg SHEStrong Community - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalrootshealthco.com/resources daily 0.75 2025-03-09 https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/e579221a-c4b4-453d-a314-c479b07178dc/2.jpg RESOURCES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/11cb8f2b-139c-4434-8d52-caad89232e6b/Freebies+Website+Thumbnails.jpg RESOURCES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61eb38e214e6b51754e01f95/52a41506-a821-4fa4-b84a-d230c3c7824f/5.jpg RESOURCES - 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1:1 HEALTH COACHING Have you tried it all? 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