Validus Fitness and Training

06/30/2025

“Motivation is what gets you started. Habit is what keeps you going." – Jim Ryun

🤭 Here’s something most coaches won’t tell you…

The only “motivation hack” that works is: NOT relying on “motivation hacks!”

The key is to create non-negotiable habits instead.

Think about it…

Do you need motivation to brush your teeth?

No! Because it’s a non-negotiable part of your day.

If you apply that same principle to your health/fitness/wellness goals/clean eating/meditations/etc…

You’ll see your progress take off.

I know it’s not as exciting as finding a new “motivation hack”...

But I guarantee you it’ll be 10x more effective!

✅Your homework? Create a list of 3 daily non-negotiables that you know will get you closer to your specific goals.

Then, see how long you can go without breaking your streak.

Report back and let us know how it goes! 🙌

06/20/2025

Your body hears everything your mind says.😳🤫

Did you know there’s science behind this?! 🤔

A study by the National Institutes of Health found a link between positive self-talk and better well-being, lower stress, and increased resilience.

👉 The only problem is, we’re usually our own worst critics. So many of us pick at our appearance…
Beat ourselves up when we make mistakes…
And we doubt our abilities and our worth.
Still, our bodies hear everything our mind says!
Just because you don’t say it out loud doesn’t mean it doesn’t count…
So today, choose to be kind to yourself 🙌

Need reminders like these from time to time? Save this post and follow us for more !

REFERENCE:
https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health

06/20/2025

10/17/2024

Meet your new favorite gluten-free Fall dessert! 🍂

😋This Gluten-Free Cranberry Apple Crisp is the perfect balance of sweet and savory…

Plus, it packs an added heart-healthy boost of Omega 3s and ALA from the chia seeds!

Here’s your recipe 👇

✨Filling ✨
3 large apples, peeled, cored and chopped
2 cups (200 g) cranberries fresh or frozen
Juice of ½ orange
½ cup (95 g) coconut sugar
2 Tbsp chia seeds
1 tsp cinnamon

✨Crisp Topping ✨
1 cup (110 g) chopped walnuts
1 cup (80 g) rolled oats (be sure to buy “gluten-free” if you’re sensitive)
¼ cup (55 g) grass-fed butter, cut into small cubes (swap this with a plant-based butter if you’re dairy-free!)
2 tbsp maple syrup or honey
¼ tsp sea salt

1️⃣ Preheat oven to 375ºF/190ºC and grease a 9x9 inch (23x23 cm) baking dish with coconut oil or butter.

2️⃣ In a bowl, mix apples, cranberries, orange juice, sugar, chia seeds, and cinnamon. Pour into the baking dish.

3️⃣ In another bowl, combine pecans, oats, butter, maple syrup, and sea salt until crumbly. Sprinkle over the fruit.

4️⃣ Bake for 45-50 minutes, until bubbly and golden brown. Let sit for 10-15 minutes before serving. Then ENJOY!

📷 Make sure you save this recipe, take a photo, and tag us when you make it!

09/26/2024

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09/25/2024

Meet your new favorite gluten-free Fall dessert! 🍂

😋This Gluten-Free Cranberry Apple Crisp is the perfect balance of sweet and savory…

Plus, it packs an added heart-healthy boost of Omega 3s and ALA from the chia seeds!

Here’s your recipe 👇

✨Filling ✨
3 large apples, peeled, cored and chopped
2 cups (200 g) cranberries fresh or frozen
Juice of ½ orange
½ cup (95 g) coconut sugar
2 Tbsp chia seeds
1 tsp cinnamon

✨Crisp Topping ✨
1 cup (110 g) chopped walnuts
1 cup (80 g) rolled oats (be sure to buy “gluten-free” if you’re sensitive)
¼ cup (55 g) grass-fed butter, cut into small cubes (swap this with a plant-based butter if you’re dairy-free!)
2 tbsp maple syrup or honey
¼ tsp sea salt

1️⃣ Preheat oven to 375ºF/190ºC and grease a 9x9 inch (23x23 cm) baking dish with coconut oil or butter.

2️⃣ In a bowl, mix apples, cranberries, orange juice, sugar, chia seeds, and cinnamon. Pour into the baking dish.

3️⃣ In another bowl, combine pecans, oats, butter, maple syrup, and sea salt until crumbly. Sprinkle over the fruit.

4️⃣ Bake for 45-50 minutes, until bubbly and golden brown. Let sit for 10-15 minutes before serving. Then ENJOY!

📷 Make sure you save this recipe, take a photo, and tag us when you make it!

Save this and follow us for more recipes!

09/18/2024

💪 Cheat Sheet: High-Protein Breakfast Ideas 💪

Struggling to get protein into your breakfast? Let’s fix that!

💪 5 Healthy High-Protein Breakfast Ideas:

🫐 Greek Yogurt Parfait
1 cup (230 g) of plain low-fat Greek yogurt (about 20g protein).
Mix in a handful of almonds and fresh berries.
(optional) Top with a drizzle of honey for sweetness.

🥣 Protein-Packed Oatmeal
Cook ½ cup (40 g) of rolled oats with your favorite milk instead of water (according to package directions)
Stir in a scoop of protein powder (about 15g protein) after cooking.
Add 1 Tbsp of chia seeds (2g protein) and top with 1 Tbsp almond butter.

🍳 Egg and Spinach Scramble
3 large eggs (about 18g protein)
Scramble with a handful of baby spinach and 1 oz (30 g) of feta cheese (4g protein).
Serve with sprouted grain toast.

🍍 Cottage Cheese and Fruit Bowl
1 cup (225 g) of low-fat cottage cheese (about 28g protein).
Serve with sliced pineapple or peaches for a refreshing twist.

🥑 Avocado and Salmon English Muffin
Toast a sprouted-grain English muffin (about 4g protein).
Top with 3 oz (85 g) smoked salmon (about 15g protein) and slices of avocado.
Add a squeeze of lemon and a sprinkle of dill.

Which one are you going to make first?!

09/17/2024

Ever notice how your thoughts influence how your body feels? 🤔

And vice versa?

By that we mean…

Sometimes we can get in a negative thought loop that does a number on how we feel physically (tired, aches and pains, etc.) …

Or we can feel like crud physically (like after eating a bunch of junk food), and end up in a crabby mood or feeling anxious. ☯️

We always need to be attentive to our thoughts. 😁💭

09/14/2024

❤️ Want to know a surprisingly simple tip to help boost your cardio fitness/heart health?

It’s something that helps a lot of our clients.

🏃🏃‍♀️Cardio gets so boring! (Yes I said it.) Make your treadmill time more fun by creating an awesome playlist — and then go faster during song choruses and use the verses as a time to recover Create some simple heart-healthy salad recipes that you love, and put them on repeat.

🤔➡️ Or challenge yourself to try different cardio exercises every week, to change up how you’re working your muscles, and to add some novelty to your routine. Another great idea: try new salad 🥗 recipes. When you get to try new tastes, it feels like a treat!

The whole key is to find ways to inject some enjoyment into your routine!

What’s your favorite heart-healthy tip?⬇⬇⬇