The internet is a vast and confusing place, especially in the land of fitness & nutrition.
I created these resources to help get you out of the rabbit hole your stuck in. A place to get started on your own!
Free Guides
Nutrition Guide
-
A quick guide to weight loss, maintenance, and gain
-
Mindset shift tips
-
Calculating your energy needs
-
Intro to macro and micro nutrients
-
Intro to meal design
-
Grocery shopping tips
-
A quick guide to understanding nutrition labels
-
An organized grocery shopping list by section
-
Quick meal prep tips
-
A detailed food log
-
A habit building activity
Plant-based Athletes
-
Nutritional considerations for the plant-based athlete
-
Meeting nutritional needs
-
Determining athletic needs
-
Meal design
-
Grocery shopping guide
Body Position Modifications
A comprehensive overview of various positions you can use in the gym and at home, and notes on what each position is typically used for.
Stretch Guide
An easy to follow visual guide to stretching your body from head to toe from sitting, standing, to laying.
Handouts
Fiber Intake
Not sure where to get more fiber from? Print & hang this one pager on your fridge for easy access to the ingredients you can easily add to your dishes to help increase your fiber intake. Increasing your fiber intake will improve your digestion, assist in managing your appetite by helping keep you fuller longer, reduce inflammation, regulate blood pressure, and regulate blood sugar levels!
Electrolyte Comparison
It can be hard to choose an electrolyte beverage with so many on the market.
You can check out my electrolyte blog here.
Click the button below to view a comparison of some of my top choices for electrolyte ready to drink and powder form beverage options for workout recovery, injury/illness recovery, and those extra hot/sweaty days. You'll see a side by side comparison of ingredients and any possible additives. The blog dives in to decision making factors.
3 Month Consistency Building Journal
At Strong Roots Performance we are committed to the long haul. It's Consistency > Everything around here.
Committing to exercise and altering dieting habits takes time and patience through consistent practice. This journal gives you an all in one place to track nutrition, exercise, weight, goals, achievements, mindset shifts and more. Each month begins with a place to record wins from the previous month, goals for the next, a place to record how you'll care for yourself in the month ahead, 5 days/week worth of exercise logs, and 31 days worth of nutrition logs that will further help you track sleep, supplementation, hydration, and other habits.
