Surviving The Holidays (Guilt Free)

The holidays have snuck up on us, and if you’re not yet feeling stressed about the impacts of the holidays on your nutrition routine, I’m sure you will soon. 

With the holidays come a myriad of temptations and things that we might not normally have in our diet: sugar, refined carbohydrates, increased social drinking, and much more. 

Here’s some of my favorite tips for stacking on track through the holidays, while still enjoying the season to start the new year on the right foot – free of guilt and feeling refreshed. 

When it comes to your nutrition, consistency matters. This doesn’t change when we think about staying on track throughout the holidays, but we all know that our normal routine can go out the window when faced with altered schedules, traveling, and eating with our families who don’t always eat the way we do. 

Try finding one thing to stay consistent with regardless of what happens this season. Some great ways to stay consistent:

  • Have your regular breakfast meal to start off the day on a routine foot
  • Drink your coffee as normal – swapping milk for almond milk, adding MCT oil, skipping the sugar, or whatever you normally do
  • Focus on water intake throughout the day
  • Get some morning movement – travel WOD, yoga, mobility, etc.
  • Get protein at every meal. Cookies alone aren’t a meal, but you can add protein to help it be more well-rounded 
  • Look for vegetables at your meals!
  • If you don’t tolerate gluten, dairy or any other food stay, consciously weigh the options

If you have a meal that doesn’t sit well with you or makes you feel crummy, don’t sweat it. A single meal doesn’t ruin an entire day or even an entire week. After one of those meals, start again right away. Pick up where you left off by making good choices at your next opportunity. 

It’s easy to get sucked into the downward spiral of eating one meal “off track” and then continue having meals not serving your goals because you had one “bad” meal. When we do this, we spiral negatively towards zero. We start the new year feeling like junk and in need of a detof. If we instead jump right back to our focus of eating well, or at least as normal, we’ll enter the new year right where we need to be, and may even have a leg up with surviving the holidays without needing a re-do, feeling guilty about our decisions, and gain some clarity on areas we need to work on for 2020. 

With that in mind, eat the cookie. Have the piece of pie. Enjoy your holiday with friends and family making memories. When we avoid a food or place restrictions on ourselves, we often crave it even more. If you’re the person who when told not to do something, it’s the only thing you can think about – I’m looking at you. 

Have a little bit and slow down. The best advice I have is to really enjoy it. Chew every bite and soak in the flavor. Chances are you’ll feel much better and not crave it afterwards. When we set restrictions, we set lines to cross. Give yourself permission to enjoy your food while being mindful of how much you are having. 

You can stay on track, have some balance, and still enjoy the season!

Have you booked your complimentary consult with our in-house nutritionist Deidre? Grab a spot on here schedule HERE to get some real advice on improving your diet. If you don’t see a time that works for your schedule, email her directly at


Guilt Free Guide_Three Ways to Thrive During Holidays


Workout Nutrition and Why is Matters

Workout Nutrition & Why It Matters

What are you eating before you come to the WOD?

When it comes to the high intensity and weight involved with CrossFit workouts, we need to fuel our bodies for properly with the workout in mind. The best way we can can do this with carbs. We want to make sure we get carbs pre-workout to fuel us. 

Our muscles are fueled by sugar, namely glucose which is converted to glycogen and stored in our muscles and liver for energy. This is what allows our muscles to perform and function, especially with heavy weights. This is super important for CrossFit, otherwise you can end up feeling pretty crummy during your workouts. If you feel like you hit a wall during your workouts, get dizzy, or sometimes just have workouts where you just feel bad, you may not be getting the right foods before your workout.

So what happens when we workout and utilize all the glycogen in our muscles? If you’ve ever done a lot of push ups, you know there comes a point when you physically can’t do push ups anymore. That’s a sign you’ve fatigued your muscles and have run out of glycogen.

You may have heard that post-workout you need to be getting some sort of protein, whether that’s from a protein shake supplement or a meal, but protein is only half of the puzzle with this same concept in mine. 

After a workout, we want to refuel our bodies with both protein for muscle repair and generation, as well as carbs to replenish our lost glycogen stores. This helps us recover by both allowing damaged muscle fibers to be repaired, generate new muscle fibers (hello, strength!) and replenish energy stores to set us up for success. Adequate and protein and carbs post-workout can mean you experience less muscle soreness post-workout, as well as being refueled for your next workout. 

Nutrient Timing Around Workouts

So now we know you need to be fueling your workouts by having some sort of carb before you get started, but how long before your workout is dependent on you individually, as well as what type of carb you’re eating. 

When consuming complex carbs pre-workout, such as potatoes, bread, oats, and rice, give your body somewhere between 1-2 hours to digest the food. These types of food take more break down to be utilized as energy, so they won’t be ready for use for at least an hour after eating. 

When it comes to simple carbs like fruit, sugar, and quick metabolizing carbs, allow about 30 minutes to be digested before being ready to be used for energy. This might look like having an apple or banana on your way to the gym, since they contain high levels of naturally occurring sugars called fructose, and will be ready for energy very quickly. 

In general, how long before the workout you should eat these is dependent not only on the workout (don’t eat too much before burpees 🤢), but also how your stomach tolerates food before the workout. See what works best for you to allow you to feel good throughout the entire workout feeling dizzy or like you’ve hit a wall with muscle fatigue. 

Did you know that Vantage Members get a complimentary 30-minute consultation with our in-house nutritionist Deidre? The goal of these consultations is to chat with her about what you’re currently doing with your nutrition and get some real advice that you can implement immediately to reach your goals. You can schedule your consultation here. 

Test your Fitness

In case you missed The Vantage Fitness Test and Goal setting session.. We’ve got you covered! Here are some quick tips to setting goals! 

There are copies of the Vantage Fitness Test and some goal setting sheets on the front desk at the gym! Be sure to grab one and schedule a one on one goals session with Coach Amanda. Just email us to schedule!

Tips to to create goals that are realistic and that work! 

  • Focus on 1 goal at a time (you can’t do all the things at one time)
  • Get down to the real why? What’s important about this goal to you? Is your goal self driven or driven by comparison or social pressures. Get clear on this. What is your true motivation?
  • Set measurable, specific and time bound goals. Getting toned is not a bad goal but its not clear enough, to get clear answers to these questions.

What is the measure?

Get Specific? How will you know you achieved it? What desired feeling are you after? 

What’s the timeline: By When will you do it?

  • Get real – realistic? Is your goal achievable in the alloted time? What roadblocks might you encounter. There’s nothing worse than setting the bar too high for a goal and missing everytime- this is why most people stop setting goals all together, if they fail they thinking- I knew I couldn’t do it and it becomes a pattern.
  • Set mini goals on the way to your big goal: It’s important to have and celebrate micro goals on the way to your big goal. For example; If you want to run a marathon, breaking your running and recovery down into smaller running/recovery goals each week/month will set you up for success. 

What are your mini  goals- Work backwards from the larger goal:


The next Vantage Fitness Test is November 16th! Mark your Calanders!


The CF Open at Vantage

What is the Open/Intramural Open?
The Intramural open is a based on the CrossFit Open!

The idea of of the Intramural Open is to encourage a sense of team and belonging around the CrossFit Open! It gives something to work toward instead of just the individual score.

How does it work(stages):

On February 7th we will complete the Member Draft where you choose what people you want on your team. After that, it is “open recruitment”. So anyone that had not registered for the open before then can still register and be recruited to a team.
Teams will be capped at 10, then 15, then 20, etc to make sure the teams come out even.

Step 1 – Register
Go to and register for The Open! Select CrossFit Vantage as your affiliate during your registration process. It’s the best $20 you’ll spend for fun 5 week event!

Step 2 – Add Yourself to CrossFit Vantage Affiliate Team
Once registered add yourself to our team!

Step 3 – Put your name on CrossFit Open poster in the gym and write down your “Why & Goal” for joining in!

Step 4 – Get Drafted to a Team on Feb. 7th!
Now that your registered you will be “drafted” by one of our Intramural Open Teams! There will be 3 teams for this year’s Open. You will be notified by captain after the draft as to which team you are on. Once on that team, points will be awarded for each team, for various areas throughout the open. You will be apart of a FB group for your specific teams!

Step 5 – Come every Friday night to do the Workout and Help Judge your fellow athletes! Dates:
9.1- Feb. 21
19.2- March 1
19.3- March 8
19.4- March 15
19.5- March 22
These events are as much fun as they are fitness! Each week 60 plus people pack our space with friends, spirits, vendors and fitness! The energy is incredible and you will not want to miss out!

What do you want… Progress

What do you want? Progress..that’s what!

Here we are folks- 2019! Happy New Year!

How are you feeling about where your fitness is? The beginning of a new year or a new quarter is a great time to take inventory of where you are. Below we have a great assessment tool for you to do so, called the Fitness Wheel! Take a look … what areas might you want to progress in?

Progress is what we are after anyway. We as humans need to know that we are making progress, it keeps us encouraged, it keeps up moving forward!

So, what’s going well?  And what would you like to progress towards?

We are excited to announce a new offering with Coach Josie called Athlete check in’s. We highly encourage all athletes to schedule a session.

What to expect? During the athlete check in you’ll sit down with Coach josie, discuss where you are and set some actionable items to work towards and then set up some an accountability. At the end of each session you have the opportunity to schedule your next session to check in, this way you can keep the progress going.

Would you like to sit down and review your goals and set up some accountability around your goals- schedule here.


Directions: The eight sections in the Wheel of Fitness represent different aspects of fitness and where you might be in that area. Seeing the center of the wheel as 1 and the outer edges as 10, rank your level of satisfaction with each area of fitness with a dot, then connect the dots with a line to complete a new circle. If this wheel represents your fitness journey, how bumpy would the ride be?


What are the top 3 areas you would like see improvement in?

  1. ______________________________________________
  2. ______________________________________________
  3. ______________________________________________

What is one step you can take in each area to move towards those improvements and by when will you do it? Who will keep you accountable and how will you measure your progress? Keep it narrow and specific.

  1. ______________________________________________________________________________________________________________________________________________________________
  2. ______________________________________________________________________________________________________________________________________________________________
  3. ______________________________________________________________________________________________________________________________________________________________

Download the PDF here.Fitness Wheel-3

Movement is life!

Happy New Years Eve Folks! This year has been a big one for Vantage- one of them being our new space and logo/name!

Our new logo and name comes from  a deep belief for us… we believe in MOVEMENT! We believe that  MOVEMENT IS LIFE. So, what does that mean? It means that we believe without forward movement (aka progress) it leads to an unfulfilled life. This applies to your fitness as well as it does any other area of your life, your relationships, your finances, etc etc.

I know what your thinking.. Another New Years Eve post about resolutions, making change blah blah, well no, not really – that will come some other time. But instead we think the first step to any change, is a reflection on where you are..that’s what we are talking about today.

Why Reflect? Well, if you don’t know where you are- how do you know where you want to go? It’s like going on a Road trip to ____ destination without a map (wait what’s a map?) – or you know google maps, or any other GPS device/app or piece to technology that tells you where go what to do/when and how… without it it might make for a interesting trip and definitely a less efficient one.

One fun thing we love to do yearly and plan to do quarterly this year is reflect- reflect on the past year or few months and assess. What’s been great, what not, what’s moving in the right direction, what needs some new direction.

A beautiful gift we have been given as humans is our conscious mind, and our conscious mind allows up to reflect, assessment, make progress/changes and implement accompanying rituals or habits for any area of life. Shouldn’t take advantage of that gift…as that is what sets us apart from every other creature on the planet.

Not sure where to start- let us help! Here’s a quick list of questions you could discuss, or write about over a drink with friends tonight or a cup of coffee on new year’s day or well, any day or time- it doesnt need to be New years to start!  

Reflection Questions:

  • What was the single best thing that happened this past year?
  • What was the single most challenging thing that happened?
  • What was an unexpected joy this past year?
  • What was an unexpected obstacle this past year?
  • With whom were your most valuable relationships?
  • What was your biggest personal change from January to December of this past year?
  • In what way(s) did you grow emotionally?
  • In what way(s) did you grow spiritually?
  • In what way(s) did you grow physically?
  • In what way(s) did you grow in your relationships
  • with others?
  • What was your single biggest time waster in your life this past year?
  • What was the best way you used your time this past year?
  • What was biggest thing you learned
  • this past year?
  • Create a phrase or statement that describes this past year for you.


Merry Lift-Mas & A letter from the owners

Well here we are again.  Another trip around the sun, another calendar full of X’s, and the feeling of excitement in the air as we close out 2018 and prepare for 2019.  As we sit here reflecting on the past year, it’s hard to remember all the wonderful moments we’ve been a part of but let’s give it a shot! First, a thank you.

Thank yous:

We want to start by thanking our incredible Staff.  From early mornings to late nights, they continued to exemplify growth, development, the level of professionalism and values that make up an amazing team.

We also need to thank all of you Athletes. It’s your desire to improve, excitement to train, and wonderful personalities that makes the Vantage community so unique.

We also need to thank our Vantage Ambassadors for helping us put on such amazing events throughout the past year. From the Christmas Party, and Friendsgiving to the Movie Night and Country Dance parties of last winter.  We couldn’t have done it without all your help.

Let’s Recap 2018 and then Talk about what’s to come in 2019!

2018 CrossFit Open: In February and March we had our biggest and most successful CrossFit Open ever at Vantage! We were floored by the participation and accomplishments of all the individuals who participated.  The spirit and friendly competition between all our teams brought the level of excitement and fun to each workout to levels we couldn’t imagine.

New Space:  In May we were finally able to address our growing need for more space.  After years of dreaming and searching, we moved into our dream space and doubled in size. As you know, opening these doors has allowed us to serve our community with additional programs and offerings! We’d like to highlight the water fountain, bigger bathrooms, all the space and our real office!  We are so grateful for all of you who helped make this dream space a reality and we are committed to better serving you through the opportunities of our new location!

Barbell club: With the additional new space, we have been able to dedicate a full time space to our barbell club. Our first Barbell Cycle was a huge success that saw improvements in technique and personal records.  2019 is looking to be a year where we can focus more resources to continuing to improve our club and our athletes.

Kids Program: We were so excited to be able to finally run a kids program here at Vantage! It’s no secret Vantage has a lot of families and we are so excited to get all of the kids moving and passionate about fitness. We believe this program will help shape the ways our kids see health and fitness and set them up for healthy lifestyles in the future. Our first one was a huge success and we look forward to growing that program to be ongoing in 2019.

Body Class: We’ve talked about offering a barbell-less class at Vantage for a few years. We saw a need for a class that didn’t include barbells for those of you that wanted a break from the barbell or for those who just don’t like it. We can’t wait to grow this program in 2019!

BirthFit: We are always striving to improve our services and this fall we ran our very first Vantage BirthFit class for prenatal and postpartum moms! With all the Vantage baby’s being born we wanted to better serve our mamas and mama’s to be through this dedicated program! We are so proud of Sierra for becoming a Regional Director and know she has great plans for this 2019’s Wheat Ridge BirthFit

Back2 Movement: Part of our Vision for this space was to be a one stop shop for wellness.  It has been an honor to welcome Jimmy back into our facility and watch as he improves the wear and tear of our athletes. In just the 3 months since he’s been back, our athletes have seen a tremendous improvement on their movement issues.    

RISE Nutrition and Wellness: Nutrition is such a critical component to fitness and wellness that we have partnered with Kellen and RISE Nutrition and Wellness to better help address the nutritional issues and concerns many of us battle.  It has been a blessing having Kellen’s knowledge and dedication become a part of the Vantage Movement. We now offer nutrition as an add-on to any membership and will have multiple challenges through the coming year.

Christmas Gift Equipment: At the end of every year we do an equipment purchase of things members have been asking for or we see a need for! This year we will be purchasing two additional flat benches which will open up the programming to… yes- Bench Press! In addition we will be adding some additional rings to finish off the new rig and an additional gymnastics mat to increase our HSPU arena.

Coming in 2019:

Kids programs: First one starting in January and we hope to grow this to an ongoing class!

Barbell Club- First cycle in January!

Rise Nutrition Challenge- Starting in January and ongoing Nutrition Coaching!

Mobility Classes: We have heard through the grapevine that our members want a dedicated class for Mobility- and who better to teach this class than our very own in house Chiropractor Dr. Jimmy! We will run this class for three months as a trial beginning in January.  If and when it’s a success we will look to continue the growth of this class.

The CrossFit Open in Feb/March! With our new home, we’re incredibly excited to see what the 2019 CrossFit Open will bring.  

Expanding Body class days/times! In March we will look to add additional days/time to the existing Vantage Body class.

Online Programming: We will also begin offering online Personalized Programming for those in need of some personalize accessory work, frequently travel and as an opportunity to serve an E-Community!

BirthFit Wheat Ridge: Vantage Movement is now the official home of BirthFit Wheat Ridge! Our very own Sierra Lanier has applied and was accepted to be a Regional Director for BirthFit. In 2019 we will expand our BirthFit offerings, so stay tuned and spread the word to all your mama friends!

Athlete Check Ins & In House Challenges:

We know how busy life can be and how easy it is to fall out of the rhythm of exercise.  In an effort to increase your success and keep health and fitness a priority, we will be offering both Athlete Check Ins and In House Challenges to help you stay motivated and inspired working towards your fitness goals. Our goal is and has always been to help our members make long term lifestyle changes.  We are recommitting this to you in 2019 and for us to help, we want you to recommit to coming in, training hard, making progress and have fun while doing it!!

So, be on the lookout for these great opportunities coming your way to keep you on the life long journey of health and fitness!

We can not thank you enough for all of the support you have shown us. We hope to continue to make an impact on your health and life in 2019 and are so grateful for the opportunity to serve you!

Merry Christmas, Happy Holidays and here’s to new and great opportunities in 2019!

With Gratitude, Chris & Amanda

4 Myths about CrossFit that might surprise you!

4 Myths about CrossFit That Might Surprise You

  1. I won’t “fit” in.

When you show up to a CrossFit gym, you’ll find a different scene than the one you saw on television. Guess what else? You might be farther along in your fitness journey than other people attending the class…

It’s surprising, but one of the biggest factors keeping people from the gym is not being as fit as they want to be. What a catch-22! So, before you rule yourself out from being able to complete the Workout of the Day (or “WOD” in CrossFit lingo) let’s try to view the situation with fresh eyes.

As CrossFit has grown in popularity you’ve seen the well-muscled men and women of the CrossFit Games. As you watch them run, jump, and hoist tremendous weights overhead you think to yourself “I could never do that.”

So, what do you need to do? Try to reach out to a local CrossFit gym and see what it’s like. Like in the popular romantic comedy, Hitch, when the date doctor played by Will Smith teaches his client to move in for a kiss. The man moves in 90% of the distance and lets the woman come in for the final 10%. That’s where CrossFit is going to meet you. By opening the door, you will have access to a supportive and accepting community.

Your coach will help you “scale” to give a similar workout as those athletes on TV. The difference will be with lighter weights, shorter duration, or fewer repetitions. Everyone has unique strengths and weaknesses, but they are always there for each other.


  1. CrossFit will make me too big/bulky.

Getting too muscular is a common fear that many women have when they deliberate strength training programs. Developing bigger muscles is a process called hypertrophy. Hypertrophy will occur with a consistent resistance training routine. Training volume, caloric consumption, and hormones all play an important role in the growth of new muscle. Any person you see that appears to muscular may spend as much time training as you do at your full-time job. With that said, it’s one piece of the puzzle and most likely won’t happen on accident.

Most athletes find that lose inches in all the right places even with increased muscle. Clothes fit better, they have a healthy appetite, and even look better naked!


  1. Don’t a lot of people who do CrossFit get injured?

Do people get injured participating in CrossFit. Yes.

They also get injured while jogging, moving furniture, walking their dogs, and shaving their legs in the shower. Injuries come from a lack of focus, preparation, or by not listening to our bodies. In fact, the injury incidence in CrossFit fits into a category with most other recreational training activities.

The functional movements used in CrossFit model the movements we complete in everyday life. Practicing fundamental movement patterns reduces the risk of injury and helps us become more confident and competent. A quick internet search will show you the tremendous success stories of individuals who have used CrossFit to overcome past injuries and debilitating diseases.


  1. CrossFit will make me worse at my sport.

If you have concerns, talk to a CrossFit gym who has trainers with experience in your sport of choice; football, baseball, triathlon, golf, and snowboarding athletes all can use the CrossFit method. CrossFit can support their sport with workouts built around the various stages of their competitive season.

CrossFit is “constantly varied functional movements performed at high intensity.” It is a system of general physical preparedness (GPP). Being more prepared can benefit all athletes as they adapt to and overcome the rigors of their sport.

CrossFit is also designed to increase work capacity. Moving loads that are heavier, moving them faster, or moving them farther are all examples of increased work capacity. A football player who can perform more work will be stronger on each play he participates in. Increased work capacity will help an individual and team succeed in any sport!

Schedule your Free No Sweat Intro here!


3 Key Steps To Starting An Effective Daily Routine

3 Key Steps To Starting An Effective Daily Routine

“I’ve been thinking about taking up a meditation practice.”

“I really need to drink more water…”

“I feel so good when I exercise, I want to go to the gym more often, but can’t find the time!”

If you’re like most people you probably have considered starting a new daily routine to optimize one or more aspects of your life. In a world where time has become more and more valuable, distractions are at an all time high, and to-do lists are as long as ever – people are looking for ways to better themselves. One of the most common ways that folks use to make a change is by adopting a new routine.

Routines are actions or a combination of actions that yield a specific outcome or result.

They are the surest way to make an impactful change in our lives. By the end of this article you will be familiar with the 3 key steps to consider if you want to start an effective daily routine!

“Routine, in an intelligent man, is a sign of ambition.”

-W.H. Auden

Step 1: Keep the end result in mind.

As humans we have hundreds of little routines we practice each day. Most of these we don’t care to or need to focus on, they simply happen. Adopting a new routine is usually in pursuit of something new that we wish to attain. The benefit of successfully completing the routines could improve us physically, mentally, or emotionally.

Make sure to keep the end result in mind as you select your routine.This life changing benefit will keep you motivated and excited to stick with your routine!

Some common results people shoot for with their routine include:

  • Decreased stress
  • Increased energy
  • Better sleep
  • Improved mental clarity
  • More time
  • Better performance at school/work/sport

Routines to achieve these outcomes might look like:

  • Take 10 deep breaths before beginning a new project at work.
  • Exercise at least three times each week.
  • Turn my phone to airplane mode 1 hour before bed.
  • Make a list dividing each job into its constituent parts.
  • Plan out my daily schedule every morning while I drink my coffee.
  • Visualize what a successful outcome would look like for my upcoming event.






  • a sequence of actions regularly followed; a fixed program.


Routines are most effective when practiced daily. Sometimes we need to focus extra hard on following through with a new routine until it becomes a habit. This is an important factor to consider in both the selection and implementation of your new routine.

Dr. BJ Fogg, a behavioral scientist from Stanford, has a basic behavioral model he uses to describe the steps to change. He claims that in order for a behavior change to happen you need to have the right mix of motivation, ability, and a trigger.

If we are highly motivated to complete a task then the odds are that when a trigger occurs we will produce a successful outcome. Likewise we tend to be successful at tasks that are easy to complete even if we are not so motivated to get them done.

Makes sense right?

The challenge many of us face is that we fail to set up routines that take into account the motivation required to complete a task requiring a higher level of ability. We shoot for the stars and quickly burn out after our initial gusto wears off.

Does this mean that we shouldn’t aim to make big dramatic change with our new routine?

Kind of…not exactly…but yes.

At least Dr. Fogg would advise against it. Instead he suggest focusing on the smallest possible change available to you in your new routine. Consistency wins the long term change game so you should pick a routine that you know you you can complete every single try. This will generate momentum and a new skill that you can apply later to more challenging target areas.

Action Step: Get out a pen and paper and spend 5 minutes brainstorming some ideas of areas you would like to implement a routine. Think about the end result you would like to achieve and make note of the top 2 or 3 new routines that would be a first step on the path. Then let’s move on to step 2.                                                                                                                                                                                                                                                   

Step 2: Determine the lay of the land

This is a chance to take inventory of your assets and keep an eye out for potential pitfalls. Implementing a new behavior is challenging because it requires knocking our brain off of autopilot. Rather than coast through our day following the usual agenda we are throwing a strategic interruption to our thought pattern that lets us try something new. This step can be split into two categories:

Supporting Factors, things that can help you implement your routine. Some examples could be:

  • A supportive partner or best friend
  • A commute to work that offers some alone time
  • Sticky note reminders you place all over your house
  • A trainer, coach, or mentor who wants you to succeed


Distracting Factors, barriers, or common faults that would get in the way of you completing your daily routine. This might look like:

  • Social settings where you may feel awkward practicing your new routine.
  • People who interrupt you and take up your time (EVEN IF YOU YOU LOVE THEM)
  • Physical struggles with things like exercise or waking up early.
  • Bad influences on your diet, behaviors, or actions.

Action Step: List the top 3 assets you have that could help you start your routine and then the top 3 distractions that may keep you from succeeding. For the distractions, find a solution for how you could overcome it (eg. Coordinate workout schedules with a friend, sIgn up for a class the night before, or prep healthy lunches for the week on Sunday afternoon)

Step 3: Track Your Progress

Benjamin Franklin, perhaps the founding father of using routines for personal development knew the importance of tracking and measuring his daily practices. Each morning Franklin asked himself, “What good shall I do today? And in the evening, “What good did I do today?” Taking the time twice each day to check in on his progress created more opportunities for growth and self-improvement.

Not only that but Ben cycled through a list of 13 virtues he chose to improve his morality. He would focus on one for a week at a time and document any infractions to the redeeming quality. He noticed significant improvement in his adherence cycling through each virtue four times a year.

As you prepare to start your new routine you want to keep track of your progress. Having clear defined parameters will make you more likely to succeed and recreate the process again for future habits.

Action Step: Make a plan to track your progress. What is the the key aspect of the routine are you measuring. What time of day will you log your results? Are you writing it in a notebook or on your phone or laptop? What will you write on days when you forget to adhere to your routine?

“We don’t rise to the level of our expectations, we fall to the level of our training.”Archilochos

So now that you have the 3 key steps to starting an effective daily routine how are you going to implement them?


12 Gifts from Rise Nutrition and Wellness!

Hey Vantage! Exciting news!!! Our in house NTP has 12 Gifts for you this Holiday Season to survive the upcoming Holidays! Don’t miss out on these  Nutrition Tips and tricks for the Holidays!  Here are the first few – download the pdf for more!

The 12 days of Christmas, 8 days of Hanukkah and the 40 days this year that exist between Thanksgiving and New Years Day are always filled. They are packed with hustle and bustle. Jammed with traditions, customs and holiday parties. And if we are honest most of them are filled with excess, indulgence and every excuse in the book to do and have whatever we want: grandma’s epic sugar cookies, mom’s Chex mix, the holiday cocktail and one more glass of wine ”it is the holidays”!

While they can be merry and bright, we can wind up feeling and looking more like Santa than we would prefer. We work hard for so much of the year. Times of feast and celebration are needed. But with the excess we can end up loosing ground, moving backwards and just feeling pretty awful. Ideally, we all want to learn how to not just survive in the holiday season. 40 days is a long time! Small incremental choices we makes can set us up to not just survive but thrive this season.

These first three are staples of my world. They have been instrumental to my own food journey and food freedom. They come from the one and only Melissa Hartwig’s book, Food Freedom Forever. It is a mini- dialogue you can run in your head every time you are faced with something outside your normal healthy habits and decisions.

Here are my 12 little gifts to you this holiday season. I’ll call them the 12 gifts of giving! They are tips and tricks that I have picked up from fellow nutritionists, life lessons and habit junkies. I have found them extremely helpful in my own journey!

12 Gifts to Survive the Holidays

1. Do I want it?

No like seriously DO YOU ACTUALLY WANT IT? When faced with that drink, grandma’s fruitcake or the 7th serving of stuffing, the limited edition peppermint Oreos your coworkers brought in, ask yourself: “Do I actually want it?” Is tradition, obligation or laziness running the show? During this season a thousand treats and holiday traditions are shoved in our faces. Take a moment. Pause. As yourself a simple question: “Do I want it?” If the answer is no! There you go! Move along. If yes, ask a follow up question.

2. Is it worth it?

So you have determined you want something. Great! That isn’t enough for you to have it. The next question on its heels should be: “Is it worth it?” Whatever the outcome you may face for having it: the raging hangover with 3 kids needing you tomorrow? A return of a teenage breakout? Mild bloating? The dreadful feeling of punishment that you will have tomorrow to work yourself overboard at the gym? We all have reactions to the decisions we make. Some of them are fine. Some are not. We get to be the ones to decide if the result of a decision is one we are willing to take. You say, “I want it, but it’s not worth it” then move on and find something that fits both want it and worth it! You could say, “Yep, I want it! Yep, totally worth it.” Then you move onto the third component to this triad!

3. One bite rule.

You have decided YOU WANT IT (Oh heck yes, I want my moms Chex mix). IT IS WORTH IT (Sure, I’ll take the sluggish morning and annoying bloating that happens after I eat that kind of processed food). What comes next? You have one bite, one drink. Just one. And reassess. After one bite, “do I still actually want it? Did one bite satisfy? Is it really worth it?” I can’t tell you how many scones and ice cream scoops I have left behind because of this third step. Just because you have one bite doesn’t mean you have to have it all. If you still answer the questions “yep I still want it! Yep, it’s still worth it” Then commit! You are a grown up! You get to decide what you do and don’t eat! Don’t wallow in guilt and shame about what you should or shouldn’t have eaten. If you have regret after you have made your big girl decision, put that info in your toolbox for the next time you are faced with the decision. Maybe next time you will decide, “I actually don’t want it cuz I know it’s not worth it!”

4. Plan ahead.

Plan ahead.

Failing to plan is planning to fail. This is not the time of year to fly by the seat of your pants. Planning will go a long way to help you maintain your health and fitness during the season. There are many nutritional roadblocks to plan for, here are some examples:

Plan your Meals to be Balanced- What should they look like? Always be able to answer: “Where is the Protein? Where are my Veggies? Where are my Fats?”

Plan your days- Literally, plan out your days, hour by hour, starting with a Healthy balanced breakfast, your To-Do’s and your Meals! This helps tremendously, so you don’t get caught in an Emergency situation!

Plan for the occasion-

Are you heading to the mall to hammer out your holiday gifts? Don’t go empty handed, wind up starving and having to cram down Panda Express? Pack snacks! Think ahead! Know where you can find food that serves you!

12gifts Document!