Core nutrition message:  Health includes nourishment, satisfaction, and flexibility. Nutrition education to include: Adequate energy intake supports mental and physical health Enjoyment and satisfaction reduce overeating long-term Health markers extend beyond weight (energy, labs, digestion, mood) Signs your nutrition habits are working: Steadier energy Less food guilt Fewer cravings More confidence around food Takeaway:  The healthiest approach is the one you can maintain ye

When work or school provides structure, eating can feel predictable and manageable. Meals happen at familiar times, snacks are planned, and routines support consistency. Then the weekend hits—or the holiday season—and suddenly everything feels off. Late mornings, social plans, travel, special foods, and unstructured time can make people feel like they’re “doing nutrition wrong.” Your routine changing doesn’t mean your nutrition has failed.  It just means your structure needs

The holidays — especially Thanksgiving — are a time for family, food, and fun. But if you’re a student athlete, they can also bring a little anxiety about nutrition, training, and staying on track with your performance goals. Good news: you can absolutely enjoy your favorite holiday foods and  fuel your body like an athlete. Here’s how to approach eating during the holidays so you feel your best, stay energized, and return to training ready to perform. Remember: One Meal Won’

Halloween is a fun time filled with costumes, parties, and—of course—candy! But if you’re mindful about your blood sugar or overall health, this sugar-filled holiday can feel tricky to navigate. The good news is you can enjoy your favorite treats this season while still fueling your body for your goals! Here’s how to keep balance during Halloween and beyond:  1. Pair Candy with Protein or Healthy Fats Instead of eating candy on an empty stomach, pair it with foods that help s

Traveling for competition often means grabbing meals at airports, hotels, or restaurants instead of your usual kitchen. While this can feel challenging, eating out doesn’t have to throw off your performance nutrition plan. With a little strategy, you can make choices that keep you fueled, recovered, and ready to perform. Think in Building Blocks When looking at a menu, break it down into performance “building blocks”: Carbohydrates – for energy (rice, potatoes, pasta, bread,

School is back in full swing — and if you’re a student athlete, that means long days of classes, running from one thing to the next,...

After working with hundreds of young athletes, I see the same mistakes over and over. Here are the ones that impact performance the most:...

Dehydration can decrease performance by up to 30%! Here's how to stay on top of your hydration game: Before exercise:  16-20 oz of water...

Breakfast: Your Performance Foundation Never skip it! Your body has been fasting all night and needs fuel to kickstart your metabolism....

Your Body is Your Most Important Equipment After years of working with young athletes, I've seen this scenario countless times: a...