Volition Performance Nutrition (2026)

11/11/2021

Today we celebrate those who have fought for and served our country. We appreciate your service and sacrifice for without you, we wouldn’t be the free, great nation we are today. ⁣
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10% off today and every day for veterans and active servicemen and servicewomen.

08/11/2021

You know when you have been living with something for so long you don't even realize there's another alternative, or that things could actually be different/better? ⁣
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Maybe for you that's nagging GI issues, cramping every month with your period, eczema or other skin issues, brain fog, low motivation, troubles falling or staying asleep, etc.⁣
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Yaaaaa'll, these symptoms don't have to be your reality!⁣
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Curious as to what you may not have to accept as normal? Swipe left for the graphics I made for my email list last week.⁣
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Next up…list of things that may be causing these symptoms in the first place!

22/10/2021

𝐈 𝐇𝐀𝐕𝐄 𝐒𝐎𝐌𝐄𝐓𝐇𝐈𝐍𝐆 𝐅𝐎𝐑 𝐘𝐎𝐔!!⁣
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⚡️Are you tired of having gut issues, period symptoms, or other signs of inflammation?⁣
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⚡️Wish someone would take out all the guess work and help you reduce those nagging symptoms?⁣
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✨Or maybe you just have been looking for a jump start; a reason to get back on the wagon so to speak?⁣
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✨Maybe you’ve been craving a community of like-minded people?⁣
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✨And maybe you want some accountability through the holiday season.⁣
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Wherever you are, you are at the right spot if you can relate to any of those!⁣
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VPN 30 Day challenge is starting the day after Thanksgiving and it runs to Christmas Eve.⁣
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There will be coaching in the FB group, group check-ins on zoom, a tailored plan for you based on your goals, education, and so much more!⁣
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Want to learn more? Type “Me!” below and I will give you the deets!

21/10/2021

“I have been working with Kylie for almost a year now and it has positively impacted my fitness performance, body comp, and quality of life!⁣⁣
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I felt stuck in my performance and figured nutrition may be the missing piece so I reached out to Kylie.⁣⁣
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Working with her has improved me not only as an athlete, but as a coach myself.  Having accountability is huge!⁣⁣
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I am extremely satisfied with the results I’ve achieved so far and excited to see how much better I can become!”⁣⁣
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Keiji and I have started working together almost 1 year ago and here is what we did:⁣⁣
⚡️Spent a few months in a deficit starting at 2700 calories (slightly higher than where he was prior to hiring me)⁣⁣
⚡️Cut down to 2450 at lowest⁣⁣
⚡️Reverse dieted to focus on improving performance and strength⁣⁣
⚡️He is now eating 3705 calories—a whole 1000 calories more than when we started!⁣⁣
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Keiji’s results are proof of his dedication to the process.  You can tell he has leaned out and put on substantial muscle mass!⁣⁣
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I have a few spots open for coaching, so if you’ve been thinking about it, now is the time!  Click the link in our profile and sign up for a free consult so we can talk goals, get to know each other, and go over what coaching entails!

19/10/2021

Ever feel unmotivated, sick, depressed, stuck, injured, like you need to hide, etc?⁣⁣
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Maybe it’s your body and minds way of asking for some much needed TLC.⁣⁣
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When we don’t find the time for self care, it tends to finds us in ways that slow us down, have us feeling bad, and have us not showing up as our best.⁣⁣
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It’s time to end the story that we don’t deserve it, that we don’t need it, that we are ok if we are taken care of if there’s time (which we don’t tend to find if it’s not a priority).⁣⁣
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You matter…so start acting like it ❤️

18/10/2021

It can be frustrating when you feel like you put in so much work only to see the scale go up every 4th week!⁣
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Is it even worth sticking to the plan that week when it seems like the scale goes up no matter what you do?⁣
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Of course!⁣
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Despite what you may think, it’s just water retention that’ll magically go away for some a couple of days into their period and for others after their period stops.⁣
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It does not mean your progress has gone backwards or stalled. For all you know, you’re still making progress they’ll simply reveal itself in week 2 of your cycle.⁣
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So don’t be discouraged. Keep calm and carry on ;)⁣
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To make others not feel alone, give me a 🙋🏻‍♀️ if you gain weight during your period each month!

14/10/2021

𝐅𝐑𝐄𝐄 𝐏𝐨𝐬𝐭𝐩𝐚𝐫𝐭𝐮𝐦 𝐄𝐯𝐞𝐧𝐭 𝐃𝐞𝐞𝐭𝐬 𝐁𝐞𝐥𝐨𝐰!⁣⁣
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I don’t know who needs to hear this, but there’s nothing wrong with wanting your physique back postpartum.⁣
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It can feel like walking a tightrope talking about weight loss postpartum.⁣⁣
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Like how dare I mention it.⁣⁣
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But how is it any different than wanting to change your body composition at any other point in life?⁣⁣
It isn’t.⁣⁣
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What matters is the approach you are taking.⁣⁣
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This Friday at 2pm EST in the VPN community FB group…⁣⁣
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I am going to dive into:⁣⁣
✨Factors (in and out of our control) that play a role in changing body comp postpartum so we understand why some see instant results while others don't and why we may find ourselves struggling⁣⁣
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✨How we can support our bodies through the factors we can control so we can feel and look our best⁣⁣
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✨The top 5 things that will impact our progress⁣⁣
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✨Managing stress since this is HUGE when it comes to our health and body comp⁣⁣
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✨And more!⁣⁣
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If you can’t make it at 2, no worries as the live will be saved to the page so you can view it later.⁣⁣
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Link to join the community is in our profile link (on IG), or follow this link: https://www.facebook.com/groups/1041214845968455⁣⁣
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I hope to see you there!⁣

08/10/2021

Did you know stress can also feel like anxiety, anger, an urge to cry, a desire to be busy or retreat?⁣
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When we are stressed it can cause us to feel an array of emotion that may have us not even considering that maybe we’re just stressed.⁣
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I dove into this idea a lot further in the email I just sent out to my list, so if you want more, let me know and I’ll send it your way!⁣
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But couple things to do when feeling off:⁣
1. Play detective—what may be causing you to feel this way?⁣
2. Whether you find an answer or not, implement something that will allow you to de-stress⁣ (see graphic for ideas)
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What positive ways do you like to de-stress? Comment below!

30/09/2021

I’m not going to lie to you..⁣
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The clients who tend to see the best results in the shortest amount of time are the ones that stick to the plan religiously…shocking, I know.⁣
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But that doesn’t mean that “perfection” is the way.⁣
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I think a lot of the time people get sucked into the all or nothing mentality.⁣
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If I can’t hit my macros or be perfect, then what’s the point.⁣
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This can lead to an unhealthy mentality.⁣
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As a coach, I am not looking for perfect. I am looking for effort.⁣
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•Life happens
•Celebrations may mean you want to indulge
•Some days don’t go as planned
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But that doesn’t mean you can’t apply effort.⁣
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Effort in making good choices, better choices than you may have as your old self.⁣
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Effort in doing your best, even if that’s not what you had originally planned.⁣
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Effort in trying even if you know you’ll still come up short for the day.⁣
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Because it all matters.⁣
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Every choice. ⁣
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And don’t ever think that your unperfected effort isn’t worth it.

22/09/2021

Amazing what can be accomplished in 8 weeks. Just 2 months.⁣
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Have things been perfect? Nope. But her body was ready for the deficit and she stuck pretty solidly to the cut despite last week being a bit of a doozy..because life.⁣
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Imagine if you dedicated yourself for two months where you could be on your goals.⁣
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So what are you wanting to accomplish? ⁣
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Use this as your sign that you are only 8 weeks from solid progress in whatever you’re hoping to achieve!⁣
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If you’re goal is to change your body composition, have a healthy pregnancy/postpartum, or improve your performance in or out of the gym, we got you!⁣
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Shoot us a DM or click the link in our profile to set up a free 30 min phone consult so we can chat about your goals and what working with us would look like based on your individual needs!

07/04/2021

This week I am having a conversation with my clients who are competing in the quarterfinals as to their game plan.⁣⁣
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There is nothing they can do strength or body comp wise to perform better from now through the weekend, but the choices they make regarding their nutrition and recovery for sure can make an impact.⁣⁣
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Now is the time to fuel their workouts with enough calories to perform their best and plenty of carbs as that is the primary fuel source in most crossfit workouts.⁣⁣
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Electrolytes will help with cramping while hydrating helps remove toxins and nasty byproducts from the body (along with a ton of other things).  When it comes to hydration what we are really trying to avoid is dehydration which can lead to cramping, higher blood pressure, poor performance, and more.⁣⁣
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Make sure you have a go to meal for before your workouts that feels good.  Stick to something you know as now isn’t the time to try new things.⁣⁣
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Post workout I have been recommending 15g protein and 30g carbs in a shake (or a super easy to digest carb like rice cakes/banana) to slow muscle breakdown and cortisol production before having your next meal 30-90 min later.⁣⁣
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Warming down after each event is so important to reduce soreness and aid in overall recovery. Think 20 min on a bike or 20 min of movement with a HR of 110-125.  This allows your body to flush the gunk out of your muscles and through the body and utilize the lactic acid still floating around which helps reduce soreness.⁣⁣
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Ice baths and epsom salt baths are great ways to recover..but make sure you know what works for you.  I personally don’t like ice baths as I feel more tight and sore after and stick with warm epsom salt baths.⁣⁣
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You want to also avoid inflammatory foods this weekend as well as other stressors as your body will have enough stress and inflammation going on from the workouts.⁣⁣
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And lastly, get your sleep!⁣
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If you are competing I hope you find this helpful!⁣
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Know people who are competing? Why not share this with them!  ⁣

01/04/2021

Here are 6 ways to ensure you are getting more micronutrients into your diet:⁣
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1. Track your food- I use to track my food and by checking out my daily report, I can see where I am falling short. This allows me to search what foods contain the micronutrients I seem to be lacking so I can add them into my diet⁣
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2. Consume the rainbow- consuming an array of colors with our veggies and fruit increasing the different micronutrients in our diet⁣
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3. Eat a variety of food- instead of always eating the same thing, mix it up to make sure you aren’t missing out on micronutrients⁣
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4. Get tested- interested in getting your micronutrient levels tested, just let us know and we can do that for you!⁣
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5. Eat primarily whole foods- processed foods don’t contain nearly the micronutrient profile as foods found in nature⁣
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6. Consume all 3 macronutrients- did you know protein sources (primarily animal) contain a lot of our B vitamins? If we aren’t consuming enough of a micronutrient, we are most likely deficient in something⁣
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Save this post for reference!

Volition Performance Nutrition

11/11/2021

08/11/2021

22/10/2021

21/10/2021

19/10/2021

18/10/2021

14/10/2021

08/10/2021

30/09/2021

22/09/2021

07/04/2021

01/04/2021

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