YQL Nutrition
1916 2 Ave S Lethbridge, AB, Canada

Commitment to the PROCESS is what will determine PROGRESS - @jamesclear . What does this mean? It means, stop focusing on the end game, and start falling in love with the actions you need to take to get you there!!!... . If you are constantly fixated on a certain goal - such as weight loss- you are: Delaying happiness - you are telling yourself you cannot be happy until you achieve this goal . Putting yourself at risk for the yo-yo effect - once you reach your goal, you go back to your old habits. A HUGE reason why 95% of diets fail - they are viewed as a short-term method to get you to the GOAL rather than a change in lifestyle that is longterm . So when you are focusing on your weight loss goal, remember to create a LIFESTYLE approach that involve actions you are able to sustain and a life that you LOVE and can allow you to be HAPPY in the moment . THAT will be how you create long lasting change and sustainable progress . . See more

BBQ CHICKEN SWEET POTATO BOWL MEAL PREP STYLE: 4 raw chicken breasts... 2 cups chicken broth 2 large sweet potatoes - cubed 2 Tbsp melted coconut oil Bag of coleslaw or kale salad mix BBQ Sauce (my fav is Stubbs (its gluten free) Calorie wise Coleslaw dressing 1Step One Cook chicken in crock pot with the chicken broth on low for approx 6 hours or high for approx 3-4 hours (Time will depend if chicken is frozen or fresh) ** you can also bake or BBQ your chicken (just omit the broth) 2Step Two (about 30-45min before ready to eat) Preheat oven to 425F Pour melted coconut oil over chopped sweet potatoes and bake x 30-40min in oven - check periodically 3Step Three Assembly the bowls! Feel free to add more or less based off of your needs and wants! 150g cooked sweet potatoes 4oz cooked chicken breast topped with 1 Tbsp BBQ sauce 1/2 cup + coleslaw/kale mix topped with 1 Tbsp coleslaw dressing MACROS 430.5 calories 39.5g protein 37.7g carbs 5.8g fiber 13.7g fat ***this recipe will allow other family members to choose the amounts that fit for them, as well as give you a good amount for the rest of the week! Repie adapted from 40aprons blog . . .

It's often the small things that no one sees that result in the big things that everyone wants." Craig Groeschel I am OBSESSED with how habits can have such a dramatic impact on your results and your QUALITY of life. .... These habits should be the FOUNDATION of your DAILY life no matter what your current goal Moving your body for 30min or more every day Practicing some form of stress management - examples, yoga, stretching, walking, meditation, journalling, breath work Doing things for YOU that bring you joy - FILL YOUR CUP so you can be a healthier, happier version of you for your loved ones Drinking enough water - will improve fat loss, mental clarity, hunger cravings, digestion, skin health, and so much more! Getting enough sleep - IMPERATIVE to feeling your best - aim for 7-9hrs every night Eating primarily whole foods and limiting processed/packaged foods . START HERE and you will be amazed at how it can literally TRANSFORM how you feel on a daily basis . Do NOT skip this step! The little things matter!!! . See more

Holiday Survival Guide . STOP STRESSING ABOUT ONE DAY OUT OF 365!!! . What you do the MAJORITY of the time - 80-90% will dictate your results... . ENJOY the holiday season with the ones you love ENJOY some treats LAUGH & SMILE REST & RELAX . That is the ultimate Holiday Survival . See more

TONED The Number 1 term that is misinterpreted!!! The actual definition of toned = having firm and well-defined muscles. All the ladies out there please remember that toned look that you are searching for actually comes from building ....... . EATING ENOUGH FOOD & PROTEINLIFTING HEAVY WEIGHTS PERIODIZING YOUR NUTRITION LOVING YOURSELF MAKING YOU A PRIORITY . Toned does NOT happen by.,, Eating low calorie all year long Doing excessive cardio and steering clear of the weights Negative self talk Putting yourself on the back burner . The toned look comes from MUSCLES ladies - muscles will NOT make you bulky!!!! Muscles will make you stronger, more resilient, sexier, healthier, and will allow you to eat more food while maintaining your body weight It is SUPER hard (if not impossible) to build muscle when food and protein is too low, stress is too high, and there is no strength training stimulus. So get your booty to the gym! Lift the weights Plan your nutrition so you are eating enough calories and protein with SMALL periods of calorie deficits when needed And manage your stress I repeat MANAGE YOUR STRESS I cannot begin to tell you how this mindset shift has TRANSFORMED my body and my mind; and I know that it will for you too! .

We did a thing!!! We started a podcast!!! Here we will share topics such as nutrition, fitness, life and more! You can find out first episode in Spotify! We are looking forward to bringing you lots of other fun and informative chats and interviews!

MAINTENANCE THE MOST COMMONLY SKIPPED STEP OF A NUTRITION PLAN IMO THE MOST IMPORTANT PART OF EVERY NUTRITION PLAN... Maintenance is a place where you are eating enough food to FEEL amazing ****this means more energy, healthy skin/hair/nails, mental focus, improved workouts, improved libido, optimal digestion ENJOYING a variety of nutrition foods Solidifying your healthy habits and LOOKING FORWARD to them as a part of your day Prioritizing your health- the ULTIMATE form of self care! Setting your metabolism up for future fat loss (if that is your goal) Giving your body what it wants - your body does not want to be in a calorie deficit - Love your body by nourishing it with whole foods Optimizing hormonal health Just to name a few Two SAD things that I see with a lot of people 1They dont know how good they could feel because they dont take the time to eat maintenance calories - once you invest in yourself and spend time in maintenance you will be AMAZED at how good you can feel 2They stop their nutrition plan before they get to maintenance, which typically starts a terrible cycle of yo-yo dieting weight loss/weight gain and repeat - it is a very difficult place to get out of and it NOT good for your metabolic health Have you invested time in maintenance? How amazing did that FEEL?!? . .

CLIENT TESTIMONIAL . I started Crossfit @crossfitframework almost 2 years ago now. I was in a bit of a funk, and was trying to find something that would really motivate me. My husband Nick had finally convinced me to come check it out, and go for an introductory class-from there I was hooked. I was immediately welcomed by all the coaches, and members there. It really is an amazing community. I have met so many awesome positive people there, and thankful for each and ev...eryone of them. This gym is exactly what I needed in my life for so many reasons - the ongoing encouragement, laughter, the push when needed, knowledge and friendships. I also started with Robyn- YQL Nutrition in January. She gave me nutrition goals and some other goals to work towards. This was the first time I have ever done any sort of nutrition in my life. I am a bit of a foodie so I was worried that this was something Iwould never be able to accomplish BUT that was not the case at all. I quickly learnt how to log my food -count how many carbs, fats and protein I needed. From nutrition my energy, sleeping and gym performance were so much better. I can’t thank CrossFit Framework and YQL Nutrition enough for carving a lifelong path of good health, good laughs and great friendships. You guys rock!!! . Jade we love having you as part of the gym family and so proud of you for all your accomplishments . .

What should I eat??? The most common question I get when working with clients and their nutrition . My biggest advice is to KEEP IT SIMPLE!!!... . Yes recipes are great, but it all comes down to: -eating primarily whole foods -getting enough protein -loading up on veggies When trying to build a plate think about making it from whole foods, centre it around a protein source, and make sure there is at least one cup of veggies in the mix! Some great examples are S Meals - I stumbled on this idea from @jadeteta which makes it easy to build a meal. 1. Smoothies - add protein powder, greek yogurt, and some spinach or kale 2. Soups/Stews - keep these broth based, veggie and protein heavy 3. Stirfries - choose a protein, add in a ton of veggies, option addition is some rice or quinoa 4. Scrambles/Omelettes - egg and egg white mixture with your choice of veggies 5. Salads - big ass salad with protein of your choosing Whats your favourite S Meal??? . . . #yqlnutrition #yql #yourqualitylife #nutritioncoach #lifestylecoach #flexibledieting #iifym #macros #micros #consistencyforthewin #girlswholift #strongher #womenempoweringwomen #nourishyourself #earnyourhappy #foodcoach #notadietbutalifestyle #fuelyourfitness #nutritioniskey #nutritionbasics #progressnotperfection #eatgoodfeelgood #macrosmatter #nutritiontips

A nutrition plan that relies on willpower is NOT sustainable and the diet will fail you because it is not set up in a way that promotes success The key to making long-lasting changes are to find a plan that Includes the foods you love Is built on a foundation of healthy habits... Is set up in a way you can SUSTAIN (what works for one person may not work for another person) Does NOT require you to be reliant on willpower the entire time Allows flexibility for your food choices ADDS positivity to your life RED FLAGS your nutrition plan may fail you you constantly feel deprived You become consumed with when you will have your next meal You feel anxiety when you go to social outings You feel food guilt or shame You don’t enjoy the foods you are eating YES in order to make changes a certain level of grit or discipline will have to come into play BUT you shouldn’t feel like you are white knuckling the ENTIRE experience your will power will run out! I strongly suggest that you assess your current nutrition plan and ask yourself. Is it setting you up on the path to success or is it setting you up for failure? .

GOT TO or GET TO??? I am SO grateful to be able to GET TO move my body. It is a privilege that I definitely do not take for granted. It helps me feel better both mentally and physically.... It allows me to live a happy and healthy life Shifting perspective from what you GOT to do vs what you GET to do is huge! . Creating a LIFESTYLE of healthy habits that you LOVE rather than a short term diet full of rules that make you feel restricted and unmotivated . Tomorrow I will be going for a minor surgery to relieve some pressure on my ulnar nerve Movement will be looking a little bit different for 6 weeks. Times when you truly do have to modify things based off what life throws at you really makes you appreciate what you GET to do . What team are you.... Team GOT TO or Team GET TO?

Small Business Saturday . To all of our current, past, and future members and clients... . Thank you for all of your support we appreciate you and are so grateful to be able to do what we love everyday and work with so many amazing people!... . Our passion is helping people achieve optimal health, wellness and fitness now more than ever ... we cannot say THANK YOU enough for allowing us to be part of your journey and being apart of this amazing community . All the love, CrossFit Framework & YQL Nutrition See more

My mornings are my sanity For reals, getting up , having some alone/quiet time in the morning before the craziness of the day has been my SANITY SAVER!!! Well, this morning, I shut my alarm off I didn’t press snooze, I just shut it right off!... Slept in until pretty much the last minute before we had to get the kids ready for school and out the door I will tell you right now, it made me honor my mornings even more! This morning i felt - Anxious - Rushed - Annoyed - Frustrated Amongst other emotions Pancakes got stuck and crumbled in the toaster I was snappy with my children - not ok! I had to chug my coffee out the door - not ok!I forgot my laptop at home Just a disaster!!! So why am I telling you all this? Two reasons 1HOW YOU START YOUR DAY MATTERS - the end - this state literally carried into my entire day! 2When you go off plan or off routine it really does make you appreciate WHY you do the things that you do - this goes for any healthy habit, eating healthy, walking, getting your workouts in if you have an off day instead of saying screw it, or being mad at yourself, take time to appreciate how amazing your healthy habits make you feel!