UpLifted Nutrition

05/10/2018

You know you want to spend the summer with us!
We've been waiting on that sunshine -- summer is almost here!

SUMMER EMPOWER HOUR!

Classes begin JUNE 5

$199 for 9 weeks - held at Logic Strength in Olathe
Tuesdays and Thursdays 9am-10am

But wait! There's MORE:

1 additional strength session AND 2 additional conditioning "burners" each week (on your own)

Access to our closed Facebook group for support and accountability

To sign up or for questions, send us a message on here or at upliftednutrition@gmail.com

05/08/2018

Do you feel like you need a road map for your gym?
Did you know that you can follow our program even if you live way way far away?

If you already have a gym membership or work out at home..all you need is access to dumbbells or kettle bells, and some wide-open space to MOVE!

Don't spend your precious time at the gym wandering and wondering what to do - what a waste!

Our workouts are easy to follow, plus you get support and we will answer your questions in our closed Facebook group. It's like a road map for the gym!

12 WEEK EMPOWER HOUR (programming only)
$75
3 weekly strength workouts
2 weekly conditioning "burners"
Access to our closed Facebook group for support and accountability

Interested or have more questions? Email us!
upliftednutrition@gmail.com

05/06/2018

NUTRITION COACHING:
$150 for first month (4 weeks) then $75 each additional month
Customized plan based on your goals
Once-weekly check-in via email to review your progress
Coach makes any necessary adjustments to plan as needed
No restriction on amount of contact between you and your coach via email
Additional months are purchased as an add-on at $75 each

If you are interested or have more questions, email us! upliftednutrition@gmail.com

04/27/2018

Hey there! We have been working hard on exciting new stuff. Because YOUR success is what motivates us, we are always making changes to the services we provide to fit what YOU need!

Stay tuned to get the lowdown on upcoming summer classes, option for off-site programming, a brand new Healthy Hormones Lifestyle Reboot e-book, updated pricing on nutrition coaching and add-ons.

First up is the FREE STUFF (we know everyone likes FREE):

FREE Women's Intro to Strength Classes:
Saturday, May 12th 8am-9:30am at Logic Strength in Olathe
Saturday, May 19th 8am-9:30am at Logic Strength in Olathe

03/30/2018

I think a lot of people are convinced that health coaches never stray from their nutrition and fitness regimes. I know that to be....FALSE! We are real people, and we need to lay on the couch and eat donuts too. Just not every day. I always tell people that it's not what you do sometimes, it's what you do (or don't do) every day that matters.

For instance, if you only showered once every couple weeks you would be dirty and smell weird. It's not like you sit there reasoning with yourself "Oh, I'll start showering next Monday. I already smell so I will just keep smelling worse until Monday - what will another 4 days matter now that I already smell?" No, you just shower consistently because it is good for you (thank you for doing that btw). And you don't fall into a deep pit of despair and beat yourself up if you were tired and missed a shower. You just wake up, turn on the water and get in like it's no big deal.

The chocolate brownie concrete from Sheridan's that I look forward to? I don't feel guilty while I'm eating it, or even after I finish it. Why? Because I plan it ahead of time so I can enjoy every single bite (and I don't order the "mini" - why bother?!). When I am hitting my protein goal daily, getting a lot of veggies and staying within a good calorie range for me, it gives me the freedom to enjoy a brownie concrete or a doughnut sometimes - and I know it won't wreck me. Yes, sometimes I do go overboard and need to reel myself back in. It's just part of being human and not expecting myself to be perfect.

There will always be birthday celebrations, holidays, and vacations - and YES you should enjoy these things here and there and not see it as failing (but do remember that everyone's birthday isn't YOUR birthday - we all know it's always "someone's" birthday at work!)

It's a total game changer when you reach the mindset shift of not labeling foods as "good" or "bad". Progress happens faster when you know how to work everything in, enjoy things without guilt, and get right back on track without skipping a beat.

03/23/2018

When I first started exercising in my mid-thirties, I ran. I wasn’t one of those lucky ones who could just take off and run a couple miles the very first day. It took me a really really REALLY long time to make it a mile without stopping, but when I did I celebrated. And I celebrated every single time I ran a tiny bit further. It felt so good to do something I had A) never done and B) never thought I would be able to do.
Eventually the celebrations diminished and I felt a little lost out there, running and running toward no particular goal. It just didn’t have meaning for me anymore, because I had crossed all the finish lines I had set. I was running just to run, and nothing was motivating me to continue. And I was skinny, but I was soft and squishy which was nothing to brag about.
Fast forward to where I am now – A) doing more things I’ve never done and never thought I would be able to do and B) never feeling lost because strength is an infinite goal. As you celebrate setting a personal record in a back squat, clean or deadlift, you are automatically raising the bar higher so you always have something to work toward. No matter your age or fitness level.
Being physically strong allows me to celebrate every single day. It makes everything in life easier and more awesome - such as moving heavy furniture, groceries, and kids . My balance is great and my bones are super strong. Someday I will be an old woman and I will be able to say “I’m glad I took care of myself” instead of “I wish I would have taken better care of myself.”

Make your body work hard, and your body will work hard for you!

03/20/2018

WAY too often I hear about women who are frustrated and pi**ed because they want to lose more weight but are stalled and their body isn't budging. "I'm eating 1200-1500 calories, low-carb and working out like crazy! I don't know WHY I'm not losing weight." The advice they get from others is just as silly: "you must be eating too much" and "you have to cut your calories lower" and "here, drink this shake - you can buy it from me for $200 per month". No!

Well, first off - EAT MORE, especially if you are working out hard. Constantly being in "diet" mode and cutting calories and weight actually does more harm than good and it totally backfires. You can't outsmart your body by cutting calories lower and lower and lower. 1200 calories is a proper amount for a child.

Second - eat carbs to fuel your workouts ("low-carb" doesn't mean NO carb!).
You seriously do not have to eat like a rabbit. It never has to be like that!

And third - cut the cardio and substitute lifting weights.

03/19/2018

Recently I was asked to recommend a good protein powder to a friend. While I do regularly use it - I think it is good for when you're on the go, or at the end of the day if you haven't met your protein goal. Personally, I would rather chew my protein, and by the end of the day I pretty much always have been able to meet my protein grams by actually eating food. It's not really that tough if you follow our guidelines and build all your meals/snacks around protein. If you are relying on protein shakes to get your daily requirements (most of you don't get NEAR the amount that you should) then re-read our free protein e-book to brush up on your protein-eating skills!

03/18/2018

Sundays are meal prep day here, and non-negotiable. Spending a few hours in the kitchen once a week leaves me with a fridge full of ready to grab meals and snacks, and zero excuses. Over the last year I have perfected my prep and it comes down to making big batches of protein, veggies and carbs. Throughout the week I pair them different ways so I don't get bored. But truthfully, I don't mind eating the same thing every day because I know what I like and I know what works for me. Meal prep is by far the smartest habit I've picked up and it's the only way I can carve out time for the gym and kid sports pretty much daily. My biggest tip is ALWAYS have cooked protein in your freezer or fridge...being prepared with a batch or two saves you from that last ditch pizza order. Don't overthink it. Nothing fancy - just super easy and versatile: cook 4-5 pounds of boneless skinless chicken thighs or breast however you want then shred. Through the week use it for chicken tacos, chicken quesadillas, chicken and rice, chicken teriyaki bowls, top off a salad or throw some extra in soup, add to stir-fried veggies, mix with bbq sauce for a sandwich, put on mac-n-cheese for the kids (or you). The possibilities are ENDLESS. Now, GET TO PREPPING!

03/15/2018

“Fat loss may be a part of your story, if you choose, but it doesn’t have to be the plot.” This is a fantastic post from Girls Gone Strong. There is so much more to DO out there. There is so much more to BE! And you can DO those things and BE her, that woman you want to be, RIGHT NOW. You don’t have to lose weight first in order to be worthy of the life you imagine.

For years, I put my life on hold: all I did was grind away, working towards fat loss. When I say it was all I did, I’m not exaggerating: I didn’t have any hobbies and I avoided doing almost everything that wasn’t centered around fat loss, because I was so nervous that it would interfere …

03/13/2018

Jackie and I sometimes beat up on ourselves for not being perfect. No, we don't ALWAYS eat 100% healthy. And when you're in the business of coaching others with their nutrition, you feel like you should be a beacon, a shining example of perfection. But we're not. We're human. However, we are two humans who have figured out that you don't have to be perfect to get results. You just have to stop stopping and get right back on the train to progress. We discuss this expectation of perfection as Mindset Roadblock #3 in our series:

The expectation of perfection when starting a new diet or fitness journey is another roadblock that causes us to get stuck at the starting line or make endless

03/11/2018

Thanks again to all the ladies who made it out for the seminar yesterday! We hope everyone came away with some fresh perspective and a better understanding of some basic movement techniques! Stay tuned for some fun announcements on future seminars and free workout sessions!