Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost Energy (Kristen Ziesmer, Female Sports Nutritionist, Personal Trainer)
Explorez tous les épisodes de Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost Energy
| Date | Titre | Durée | |
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| 03 Feb 2025 | Ep. 31: 5 Muscle-Building Breakfasts You Can Meal Prep and Save For Later | 00:18:49 | |
Are you tired of being tired during the day or after your training sessions? Are you looking for a quick and easy way to boost your energy, muscle mass, and strength? Do you tend to skip breakfast because you just don’t have the time?? In today’s episode, I’m going to share with you 5 muscle-building breakfasts you can easily meal prep and some take less than 5 minutes to make! After incorporating these recipes into your daily routine you’ll be able to easily build muscle and lose body fat, have mental clarity, energy, and better performance! Sounds like a dream, right? You’ll want to take some notes so open the notes app on your phone and let’s get started! Download my FREE gift now: "3 Reasons You're Running Out of Energy While Training": https://elitenutritionandperformance.com/running-out-of-energy-while-training/ Links: https://thefoodiephysician.com/dining-with-doc-savory-oatmeal/#wprm-recipe-container-6864
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 10 Mar 2025 | Ep. 41: 3 Muscle Building Nutrients You Need When Strength Training | 00:12:26 | |
Have you been busting your butt trying to build muscle but nothing is working? You workout, you take a ton of supplements, but still nothing is giving you those beautiful muscles you so desire! What gives?? You may not be focusing on these 3 key nutrients your body needs in order to build muscle. I’m going to fill you in on exactly what those nutrients are and how you can get them in. Helping women build muscle is one of my favorite things to do, and to do for myself. Back in my bodybuilding days, I was able to build 12 lbs of muscle in 12 weeks! I’m going to share with you how I did that in this episode. I can’t wait to share this with you so let’s jump right in! Hey, did you know I have a Facebook group? And, you're invited! Join a positive group of like-minded women who want to perform like a boss, not count every morsel of food they put in their mouth, and feel good and confident in their body. You'll get access to weekly information from me as well as accountability! Join now: htthttps://www.facebook.com/groups/femalesportsnutrition
Links Mentioned:
Thorne BCAA’s: https://s.thorne.com/OB7Hp
Thorne Creatine: https://s.thorne.com/LjDIC
Book a consultation with me: https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
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| 20 Jan 2025 | Ep. 27: 4 Ways You Can Ensure You’re Eating Enough Protein | 00:12:01 | |
How many times have you wondered if you were getting enough protein in your diet? I get these questions all the time: "How much protein should I be eating?" "How do I know if I'm getting enough?" "How do I actually get enough protein in my diet? It's so difficult." Let's face it, it is actually difficult to get protein in your diet because protein is not readily available. It's also more expensive. So if you go out to eat, restaurants don't want to give you much of it because of the cost. And so... They tend to give you more carbohydrate foods, which tend to be less expensive. We're going to talk about all this and more. Plus the four ways that you can ensure that you're eating enough protein. So grab your note section on your phone, a pen and paper, and let's get it!
***Are you enjoying my show? Please take 1 minute to leave me a review. I love hearing from my listeners!***
Links Mentioned: Unpacking RED-S:
Are You Struggling with Female Athlete Triad?
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 29 Oct 2024 | Ep 3: Snack Smart: Essential Tips for Female Athletes to Fuel Their Performance | 00:16:18 | |
Today we're going to dive into the world of snacking! You may be thinking, "Snacking?! Isn't that bad??" But rest assured, snacking is an integral part of a well-balanced sports nutrition plan and a necessity for female athletes. Snacking helps to prevent blood sugar drops, which leads to low energy levels, which can negatively impact performance throughout your day and your training session. Say goodbye to being hangry, brain fog, dragging yourself throughout the day and then bingeing on your next meal with smart snacking! You may want to get a pen and paper ready for this episode because I'm going to give you lots of practical snack ideas as well! Want more snack ideas? Check out my blog! https://elitenutritionandperformance.com/healthy-snacks-young-athlete-iback-n-school/ Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
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| 06 Mar 2025 | Ep. 40: How High School Athlete and Future Navy Cadette, Jackie Ewing, Overcame Her Disordered Eating | 00:15:16 | |
How many times have you just felt so defeated with your body? You’ve tried all the things to drop a few pounds, you’re counting everything you’re eating, you’re obsessing over the scale, you’re stocking up on protein, and nothing is working? You hate the way you look and feel and you’re just so over it? You actually get so upset and overwhelmed you just wind up crying on the floor? That’s exactly where my guest on today’s episode was before we started working together. Her story is one of obstacles, hope and triumph as she worked through her disordered eating, while learning how to fuel her body for her sport along the way. I am beyond excited to share her story with you today and I know you’ll find it inspirational so without further ado, let’s jump in!
Are you struggling with your relationship with food, your body, and how to fuel it? Let's talk! Set up a No Obligation Consultation with me to find out which program is right for you! https://elitenutritionandperformance.com/consult/
Links Mentioned:
Gold Level Coaching Program: https://elitenutritionandperformance.com/sports-nutrition-coaching/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 04 Dec 2024 | Ep. 13 Unpacking RED-S: A Guide for Female Athletes | 00:27:38 | |
Today’s episode is all about how to determine if you are struggling with RED-S or Relative Energy Deficiency in Sport. Unfortunately, it’s so common that 30-60% of female athletes reach some level of energy deficiency and the number is even higher for aesthetic based sports like gymnastics!
RED-S reaches far beyond being just tired, it can diminish all the hard work you’ve put in during training sessions, you’re moody and let’s face it, no one wants to be around you (including yourself!), your period is all out of whack, which can lead to even more health problems, and you may be struggling with some nutritional deficiencies as a result.
In today’s episode, I’m going to break down exactly what RED-S is, the problems associated with it, what you can do about it right now and even share my personal story with RED-S. You’re not going to want to miss this information-packed episode today so let’s dive in!
***And a special shout out to all of my listeners! I’ve hit 767 downloads in just 30 days AND I’m in the top 5% for my category! Thank you SO much for tuning in! Don’t forget to subscribe, rate and share my podcast, if you haven’t already!***
Links mentioned:
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Project RED-S: Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
Whoop Band:
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 19 Nov 2024 | Ep. 9: How To Set Boundaries With Difficult Family Members Around the Holidays For A Better Relationship With Your Body | 00:16:14 | |
How many times have you dreaded going to a holiday get together with your family because you’re afraid of what your family member is going to say to you? You know the one who’s always making negative comments about your body and what you’re eating? I’ve heard this time and time again from clients over the years and I am going to share with you specific steps on how you can set boundaries with those difficult family members for a better relationship with your body. Our body is something God gave us to glorify him so let’s glorify him with it by improving our self-esteem with setting boundaries. God also gave us family members to commune with and we want to do that in a peaceful and enjoyable way, rather than just cutting annoying people out of our lives. I’m going to give you actionable steps on how to do just that!
Links Mentioned In Episode: Schedule a free consultation with me! https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 27 Feb 2025 | Ep. 38: 4 Reasons Your Teen Athlete Is Worn Out After Training | 00:20:47 | |
Is your daughter constantly exhausted and worn out after training? Are you worried about her health, performance and that her body isn’t getting what it needs? In today’s episode, I’m going to share with you the main reason your female teen athlete is worn out after training and what you can do about it! Nutrition is imperative for proper recovery and after today’s episode, you’ll have clear understanding of what you can do to help so she has lots of energy and is prepared for her next training session. Grab a pen and paper as usual to take some notes and let’s get started!
Links Mentioned: Calorie/Nutrient Counting Program: https://cronometer.com/
Ep. 37: How to Get Your Teen Athlete to Eat More
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 26 Nov 2024 | Ep. 11 Want to enjoy eating without feeling guilty about it over the holidays? | 00:19:19 | |
Do holiday dinners stress you out? Are you worried about the food that’s going to be there- that it won’t be healthy enough? Or maybe you’re worried that you won’t be able to control yourself and you’re going to gorge yourself and blow it. I’ve heard this time and time again from clients over the years and it doesn’t have to be this way! I’m going to walk you through several steps to get you through those holiday meals so you can actually enjoy your meal and not feel guilty about it! Imagine what it would be like to walk into that holiday dinner like a boss and not feel an ounce of stress over what's going to be served, what you're going to eat or how much you're going to eat. Let me tell you...it feels amazing and it can happen for you too! There are a few steps to take, which I will explain. However, there’s one step in here that is going to be crucial in this process so, let’s get into it!
Links Mentioned: Episode 9: How To Set Boundaries With Family Around The Holidays
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 10 Dec 2024 | Ep. 15 Stronger, Not Skinnier. The Case Against Under-Eating and Over-Training. | 00:28:05 | |
In today’s episode I’m going to explain why more training is not always better and cleaning up your diet to the point of restriction is going to be detrimental to your health and performance. I’ve heard so many female athletes over the years say that they wanted to boost their performance so they started eating cleaner and that spiraled out of control. I’ve also met tons of athletes that don’t know when to give it a rest…literally. They’re over training and as a result, injuring their body and their performance is lacking.
Shin splints or tendonitis that won’t go away, sleeping 10 hours a night and waking up feeling not rested, weights have decreased or run times have increased. Sound familiar?? It’s annoying and downright frustrating, right? It’s all related to under-eating and over training and I’m going to tell you how and why. You’ll get all the dots connected for you today and I’ll give you several practical tips to pull yourself out of this mess once and for all! So grab your smoothie, pen and paper and let’s do this!
Links Mentioned: Unpacking RED-S: https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679142240
Mifflin St. Jeor Equation: https://reference.medscape.com/calculator/846/mifflin-st-jeor-equation The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 11 Feb 2025 | Ep. 33: 7 Warning Signs Your Daughter May Have An Eating Disorder | 00:15:44 | |
Today's episode is for all the parents in the room! Are you worried your daughter may have an eating disorder but you’re unsure of how to tell? You’re thinking how could this have happened to our family? We’ve always focused on eating healthy and were not over the top about it. Let me tell you- no one wakes up one day and says "I’m going to have an eating disorder today"! It usually happens gradually and the initial warning signs are subtle. It’s not until things hit the fan when parents realize what’s really going on. So today, I’m going to share with you 7 warning signs your daughter may have an eating disorder so you don’t have to wait until things blow up. I’m also going to tell you what to do if you notice that these fit with what you’ve been noticing in your daughter. Although today’s topic may not be a happy one, it’s an important one so let’s dive right in!
If today's episode resonated with you and you're concerned about your daughter (or yourself), let's talk! Set up a FREE no no-obligation consultation with me! https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 17 Mar 2025 | Ep. 43: Struggling with Under Fueling? 3 Ways to Kick-Start Your Journey to Recovery as a Female Athlete | 00:12:27 | |
Are you a female athlete who struggles to eat enough? Are you dragging yourself through your training sessions and know your poor nutrition is to blame? Do you want to build some beautiful muscle and boost your confidence? In today’s episode, I’m going to explain exactly how I did just that and how you can too! Under eating as a female athlete can take a huge toll on your body, so let’s stop depriving and start thriving! Grab a pen and paper to take notes and let’s go!
Are you struggling with how to fuel your body correctly? Set up a FREE consultation with me! https://elitenutritionandperformance.com/consult/
Previous Podcasts Related to Today's Episode:
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
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| 02 Jan 2025 | Ep. 22 How a High School Athlete Increased Her Food and Her Performance | 00:17:07 | |
How many times have you thought, “if I weighed less, I’d perform better” or “if I ate less, I’d be a better athlete” or even “carbs are bad, I can’t eat them.” These are all the things my guest and former client, Emme Crosland told herself, which she found out not to be true. In fact, following this advice was ruining her performance and her health!
After Emme and I worked together, she made leaps and bounds in changing her mindset, eating habits, performance, and ultimately, her health. Find out what it’s like to work with me and discover what were the hardest parts of the journey, what was helpful and not helpful in recovering from disordered eating. Every parent who has a daughter who’s struggling with disordered eating will want to listen and every athlete who has told themselves the same things Emme told herself will want to listen to today’s episode!
If you (or your child) are struggling with disordered eating- restricting your intake and being consumed with the thoughts of food and your body, I want you to listen up! This is not something to be ashamed of but it’s something you need to do something about. I encourage you to set up a free no no-obligation consultation with me by visiting https://elitenutritionandperformance.com/consult/
Now let’s get into today’s episode!
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 29 Nov 2024 | Ep. 12 Is My Metabolism Broken? 3 Things You Should Do And Not Do Right Now | 00:17:03 | |
How many times have you thought or said to yourself “my metabolism is broken”? This is something I have heard time and time again and here’s the deal- your metabolism is not broken. However, there may be several things that you’re doing that are not supporting your metabolism and I’m going to share them with you today. I’m also going to share with you several things that will help to support your metabolism, plus your overall health and performance. So tighten up that ponytail and let’s dig in!
Links Mentioned: Sign up for a free No Obligation Consultation with me! https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 22 Nov 2024 | Ep. 10 How To Eat To Look Fit and Toned and 4 Steps To Get You There | 00:17:05 | |
So you want to look like the fitness influencer on Instagram or TikTok? You want to be fit and toned and feel comfortable in your own skin? Well I have news for you- toning is just simply put, gaining muscle. That’s it! There are 4 steps that will help you get that much coveted look that I’m going to talk to you about today. Not only will gaining muscle give you that toned look but it’ll help you in your athletic performance as well as prevent injuries so it’s a win win win! You’ll learn what areas of nutrition you need to focus on and some specific calculations to help you get to your goal. So once again, get a pen and paper and let’s do this!
Links Mentioned: https://cronometer.com/ Join the Sustainable Sports Nutrition Academy for only $1!! https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Hydration For Athletes: Determining Your Needs https://elitenutritionandperformance.com/hydration-for-athletes-determining-your-needs/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 27 Jan 2025 | Ep. 29: 5 Pre-Workout Snacks for After School/Work Practices You Can Keep In Your Bag | 00:13:38 | |
Are you skipping your pre-workout snack because it’s just not convenient? You don’t have access to a fridge and you don’t want to carry around an insulated lunch bag all day either. And maybe you only have 5 minutes to eat in between classes or work meetings and so there’s no time to prepare anything.
Well, you’re in luck because I have 5 snack options for you that you can store in your bag or backpack all day, they won’t spoil, they’re quick to eat and contain the perfect combo of carbs to protein to fat! You’ll never need to miss a pre-workout snack and miss out on all the performance-boosting benefits of a pre-workout snack again! So tighten your ponytail and let’s jump in!
Are you loving my podcast? I love recording and giving you all the science-based information you need to become fitter, stronger, and faster! But I need your help. Would you please take a minute to leave me a review? It’s super helpful for me to be able to reach more people and help more people, as a result. I also love hearing from you! Thank you so much for listening!
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 13 Mar 2025 | Ep. 42 How to Stop Binge Eating In Its Tracks! | 00:13:59 | |
Are you struggling with binge eating and you’re just over it? Are you feeling guilty, embarrassed and shameful about this problem? Are you worried that if you start to eat you’re going to gain weight so you just keep restricting yourself? I get it, sister! I’ve been there and it’s an awful place to be but the good news is that there is so much you can do to pull yourself out of this cycle and quickly! In today’s episode, I’m going to share with you how you can prevent binge eating and stop it when it’s about to happen. After this episode you’ll know exactly what to do to get yourself out of this mess so grab a pen and paper to write these tips down and let’s get to it!
If you are struggling with binge eating, I know how embarrassing it can feel. But I've been in your shoes so there's no judgement here! I want to help you! Schedule a FREE No Obligation Consultation with me to see if we're a good fit and let's get you on the road to recovery and fueling your body properly! https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 07 Dec 2024 | Ep. 14 How to Craft the Ultimate Balanced Meal Plan for Female Athletes! | 00:17:26 | |
Today’s episode is all about how to craft the ultimate meal plan for a female athlete. But how to do it in a way that is not so cumbersome and feeling like you have to track every little morsel of food that you put into your mouth. I’m going to show you the easy way to create an awesome meal plan that’s going to help you fuel your body for your activity level and based off of your day-to-day training. Obviously one day you’re not going to be doing the same thing as the next, so I'll talk about how you can change your food based off of those changes. So, if you are sick of counting calories, tracking macros and tracking every little morsel of food that you put into your mouth but at the same time you’re an athlete and you know that nutrition is important and you need to fuel your body appropriately. Well, you want to listen to today’s episode because I’m going cover all of that! You will leave this episode knowing how to balance your plate for your activity and then all you need to do is just plug and play from there! So tighten up your ponytail get something to write with and let’s go!
Links Mentioned: The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 31 Mar 2025 | Ep. 47: My Favorite Meal Planning Apps for 2025 To Save Time & Money! | 00:08:56 | |
Is meal planning, creating a grocery list and shopping just a struggle for you? Do you loathe the idea of having to plan out what to eat for the week? Are you not sure if the meals you’re making even fit into your nutrition plan?
The good news is that there’s an app for that! In today’s episode I’m going to share with you my favorite meal planning apps for 2025! If you’re all about technology doing the heavy lifting for you, you’re going to want to listen to today’s episode! Grab a pen and paper to take notes and let’s go!
EXCITING ANNOUNCEMENT! I’m giving away one FREE 30-minute session with me! All you need to do is write me a quick review on what you love about my show, screenshot your review before you hit submit, join my Facebook group (https://bit.ly/3zq49If) and post your screenshot in the group by midnight EST on 3/31! I’ll select a winner and announce it in the Facebook group on April 1st! Easy peasy! Share this awesome opportunity to get all your personal nutrition questions answered by an expert sports dietitian!
Links Mentioned: Join the Female Sports Nutrition Facebook group: https://bit.ly/Femaleathletes Ep. 45: How To Meal Plan For The Entire Week In Under 10 Minutes! https://bit.ly/3FEtUav
Mealime: https://www.mealime.com/
MealPrepPro: https://www.mealpreppro.com/
Plan to Eat: https://www.plantoeat.com/welcome/
SuperCook: https://www.supercook.com/#/desktop
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
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| 09 Jan 2025 | Ep.24 Are You Struggling With Female Athlete Triad? | 00:17:20 | |
Do you ever feel like your performance is going down the drain? Are you constantly thinking about food, your weight and what your body looks like? Are you not sleeping well at night? These are all symptoms of female athlete triad and in today’s episode, I’m going to give you a quick screening to help you decide if you’re struggling with it. I’ll also explain exactly what female athlete triad is, risk factors and what to do if you think you have it. And if you’re a parent listening to this for your child, this will help you to know when it’s time to take action. So let’s stop the guessing game on if what you're experiencing is normal and let’s dive in! Links Mentioned: Book a FREE No Obligation Consultation with me so I can help you through Female Athlete Triad: https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 13 Feb 2025 | Ep. 34: 4 Easy Dinners You Can Meal Prep For Your Female Teen Athlete | 00:15:08 | |
Are you just at a loss of what to feed your female teen athlete? You work, you’re busy, you’re tired, you have other kids and you’re always running your kids to practice. You just need something quick and easy! I’ve got you covered with these 4 delicious and super easy meals you can meal prep for the entire family and for the week! The best part is, they use similar ingredients so you’re not spending a fortune! You don’t have to be a five star chef to win over your teen athlete with these meals either because they’re fail proof! You’re going to want to write these down so grab a pen & paper and let’s go!
**Thank you for helping make my podcast get in the top 5%! I would so appreciate it if you wrote me a quick review and let me know what else you'd like to learn about :)
Link Mentioned: Vegetable Chopper: https://amzn.to/4gKdXMJ
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 17 Dec 2024 | Ep. 17 Instantly Boost Your Performance With Pre-Workout Fueling | 00:24:41 | |
"I know I should eat before I workout but it just makes me feel sick." "I don’t need to eat before I workout, a coffee will do the trick." "I literally have no idea what to eat before a workout or how to make it happen." I’ve heard it all and today we’re going to talk about all things pre-workout fueling! It doesn’t matter if you’re an endurance athlete, strength based athlete or aesthetic based athlete, you need to fuel your body before a training session. I’m going to break down the what, when and how’s of pre-workout fueling and dispel some of the myths associated with it. After this episode, you won’t be struggling to get through your training sessions, dealing with cramping during or watching the clock to wait until your training session is over…you’ll feel strong, energized and ready for what’s ahead. So get a pen and paper and let’s get into it! ***Thank you for helping me reaching over 1,000 downloads and in the top 5%!! Please continue to support me by taking just a minute to leave me a review below...it would mean the world to me!*** Links Mentioned: Ep. 13 Unpacking RED-S: A Guide for Female Athletes https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679142240 Ep. 14 Fuel Like A Champion: Crafting the Ultimate Balanced Meal Plan for Female Athletes! https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679565186 Schedule A FREE No Obligation Consultation With Me! https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 20 Mar 2025 | Ep. 44: 5 Truths About Sports Nutrition Supplements & Why The Internet Isn't Helping | 00:12:40 | |
Did you know the global sports nutrition market is valued at $49.6 billion in 2024? And it's also expected to increase a compound annual growth rate of 7.4%, reaching $94.3 billion by 2033. That's a crazy amount. Protein powders are actually the leading product with plant-based options seeing an increased demand.
A study also found that nearly 90 % of sports supplements are inaccurately labeled with some products not even containing a detectable amount of the labeled ingredient or containing quantities that vary significantly from what is stated on the label.
How many times have you taken a supplement that you saw on the internet that's going to make all your hopes and dreams come true only to find it's not doing jack for you? If you've experienced this, let's dive into today's session, which is five truths about sports nutrition supplements, and why the internet is not helping you. Get a pen and paper and let's go.
Are you just as confused as ever as to what you actually should be putting in your diet? Do you need a supplement, do you not? Sign up for a FREE consultation with me to get started with a solid sports nutrition plan! https://elitenutritionandperformance.com/consult/
Links Mentioned: Consumer Lab: https://www.consumerlab.com/ NSF Certified For Sport: https://www.nsfsport.com/certified-products/ NSF Certified Supplement Search: https://info.nsf.org/certified/dietary/
Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 12 Nov 2024 | Ep. 7: Why You Don't Look Like You Train As Hard As You Do and What To Do About It | 00:15:00 | |
Today I’m going to be very honest with you and tell you exactly why you don’t look like you train as hard as you do. It’s incredibly frustrating and I know because I’ve been there but lucky for you, I’m going to tell you exactly what you can do about it today! And the best part is it’s not some diet program that is going to make you feel like garbage and negatively impact your performance- you can literally start now! How many times have you stood in front of the mirror thinking I’ve worked so hard and I have nothing to show for it? The reasons may not be what you think and I’m going to share those reasons with you. You will instantly feel better, look better and will be able to see the fruits of your labor!
Links mentioned In today’s episode I mentioned how you can join my online program, The Sustainable Sports Nutrition Academy, for just $1!! This program will guide you through exactly what we talked about in today's episode! Check it out! https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 06 Jan 2025 | Ep. 23 The 5 Things You Need To Include In Your Diet To Build Muscle and Boost Power | 00:16:00 | |
Do you want to get fitter, stronger and faster? Do you want to boost performance, while looking and feeling good? Do you want to get toned? All these things are possible with muscle and there are several factors that you need to include in your diet to build muscle.
Today I’m going to share all these muscle-building secrets with you so you can recover better, look and feel better, and be able to train harder so you can perform better! The best part is, we’re not doing any crazy diets and you can incorporate all these strategies with real food!
And before you say it, building muscle for a female is not going to make you big and bulky so let’s just get that out of the way right now. If you’re ready to become fitter, stronger, and faster, let’s dive into today’s episode!
Links:
Book a FREE No Obligation Consultation with me! https://elitenutritionandperformance.com/consult/
Thorne BCAAs: https://s.thorne.com/OB7Hp
Thorne Whey Protein: https://s.thorne.com/cLBdD
Vega Sport Protein Powder: https://myvega.com/products/vega-sport-premium-protein
Thorne Creatine: https://s.thorne.com/BlxBR
Momentous Creatine: https://www.livemomentous.com/products/creatine-monohydrate?srsltid=AfmBOopSgXzXmCIg4VLIunu15Wdk_8a0GrboVhFnDWN91aDmW6wz0F2U
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 13 Dec 2024 | Ep. 16 Protein On The Go: Quick Tips for Active Women | 00:25:38 | |
Protein, protein, protein…I feel like this is all we hear about right now but it’s for a good reason. Protein makes up 15-20% of your total body weight and is important for all areas of health and performance. But how in the world are we supposed to get in all that protein? And how much protein do we actually need? And what if you don’t even eat meat? All those questions and more will be answered in today’s episode. I’m going to break down what protein does, why you need it, how much you need, sources of protein and easy options for on the go. So grab yourself a protein shake and let’s go! Pssst....are you enjoying my podcast? If so, please would you consider writing me a review? It will help me to reach more people just like yourself! I would love it if you'd spend a minute rating and reviewing this podcast :)
Links mentioned: Thorne’s Whey Protein Isolate https://s.thorne.com/cLBdD Ep. 13 Unpacking RED-S: A Guide for Female Athletes https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679142240 Ep. 14 Fuel Like A Champion: Crafting the Ultimate Balanced Meal Plan for Female Athletes! https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679565186
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 23 Dec 2024 | Ep 19. How A D1 Athlete Turned Personal Trainer Transformed Her Diet And Performance | 00:31:57 | |
Are you sick of not performing well and you know nutrition is to blame? Do you want to get fitter, stronger faster so you can dominate in your sport?
I’m so excited to interview today’s guest, Amanda Morse. She is a former D1 collegiate soccer athlete turned personal trainer. In today’s episode, Amanda is going to share her struggles with fueling her body and how she overcame this struggle with the help of sports nutrition counseling as a former client of mine. Amanda overcame all the struggles many collegiate female athletes face and is going to tell us all in today’s guest episode.
Listen in as she shares what was most helpful for her, how having a support system is crucial and what changes she made. Plus Amanda tells us what life is like now as a personal trainer and how she still implements the changes she learned years ago. You won’t want to miss today’s episode!
“I came to Elite Nutrition and Performance in January of my senior year in high school knowing that I had approximately six months to properly prepare my body for Division 1 soccer at UNC Asheville. While running my workout packet every morning and lifting about four days a week in the afternoon, my body needed the right amount of fueling post and pre-workout to lose excess fat and transform it into muscle. Luckily, Kristen knew exactly what my body required in order to gain muscle in a healthy and efficient way. After only two weeks of working with Elite Nutrition, I could immediately see and feel a difference in not only my body but my performance on the field and in the gym. Throughout my journey working with Kristin, I became more energized during workouts and less stressed about my transition to UNC Asheville. Even after regularly scheduled visits with Elite Nutrition, I kept in contact with Kristen through email while in college to guide me on how much and what to eat with my heightened workouts during pre-season. Overall, my experience with Elite Nutrition and Performance has instilled a proper eating routine into my daily life that will continuously and positively influence my performance as well as a healthy lifestyle.” ~Amanda
If you can relate to Amanda and are ready to move past struggling with fueling your body, I invite you to schedule a FREE No Obligation Consultation with me! Use this link to schedule directly into my calendar: https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 01 Nov 2024 | Ep 4: Carbs Uncovered: The Secret Fuel Behind Athletic Excellence | 00:20:26 | |
In today's episode, I'm going to talk about everything you ever wanted to know about carbs- what are they, what do they do in your body, when you should eat them, and why you need them to dominate in your training sessions. If you’re sick of feeling like you can’t gain traction in your workouts, you’re tired all the time, not recovering well and want to build muscle but none of it’s working, you're going to want to listen to today's episode! Because not all carbs are the same, you’ll find exactly which carbs are going to benefit you and when so you’re no longer moody, dragging throughout the day and training session and you can build some beautiful muscle! Links mentioned in today's episode:
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 27 Mar 2025 | Ep. 46: 4 Early Morning Pre-Workout Snacks You'll Actually Want To Eat | 00:07:29 | |
Does this sound like you? Your alarm goes off at 5 am, it’s time to workout. You roll out of bed, you pee, nearly fall over as you get dressed and head to the gym, not even giving a single thought to food. You’re part way through your workout and you’re hungry. 10 minutes later, you’re starving and now it’s distracting, you’re exhausted and you don’t even want to finish your workout. Sound familiar?
Females need to fuel before training, even if it's early in the morning. If you skip that pre-workout snack in the morning, your body dumps cortisol which leads to fat gain, loss of muscle, and poor recovery. If you are fueling adequately, then you reap the benefit of pushing yourself more while feeling like you're doing less! So grab something to take some notes on these quick and easy pre-workout snack ideas!
EXCITING ANNOUNCEMENT! I’m giving away one FREE 30-minute session with me if you write me a review on apple podcasts! All you need to do is write me a quick review on what you love about my show, screenshot your review before you hit submit, join my Facebook group (https://bit.ly/3zq49If) and post your screenshot in the group by midnight EST on 3/31! I’ll select a winner and announce it in the Facebook group on April 1st! Easy peasy! Share this awesome opportunity to get all your personal nutrition questions answered by an expert sports dietitian!
Links Mentioned: Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 03 Mar 2025 | Ep. 39: The Link Between Disordered Eating, IBS and Female Athletes | 00:17:00 | |
Are you sick of feeling bloated, gassy and running to the bathroom during training and throughout the day? Are you tired of constantly thinking about food- what’s allowed and what’s off limits? Are you ready to get your life back and not have to worry about your stomach? I get it! I’ve been there and done that! I struggled for years with disordered eating and even more years with gut issues. It took me years to realize the missing link between the two and I’m going to share it with you today. I’ll break it all down for you so you too can understand why this is happening and exactly what you can do about it! So grab your water bottle and something to take notes with and let’s dive into today’s episode!
Links Mentioned:
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 30 Dec 2024 | Ep. 21 4 Ways You Can Break Free From Diet Culture Today! | 00:15:35 | |
Are you sick of feeling like your body always has to look a certain way? Are you tired of going on social media only to feel defeated about the way your body looks? Are you ready to move past all this and just live your life?! In today’s episode we’re going to talk about diet culture and how you can practically break free from it. None of this wishy washy advice but real actionable steps. After today’s episode you’ll learn what the missing links are when it comes to a negative body image and how you can remedy them. Let’s say hello to food and body positivity and freedom for 2025!
***If you haven’t already, please take just one minute to leave me a review! It would mean so much to me and I love hearing from you. If you have any topics you’d like me to cover, please let me know as well!
Links Mentioned:
Intuitive Eating Workbook:
Prayers for Body Image:
More Than Anything Devotional:
The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ | |||
| 27 Dec 2024 | Ep. 20 How To Boost Your Cognitive Performance with Dr. Jenna Stedman | 00:39:28 | |
Have you ever felt like you just couldn’t think straight while you’re training or in a competition? You missed that shot and played it over and over again in your head, “why did this happen?” Or perhaps your stress and anxiety levels are through the roof and you feel like you can’t do anything about it. Or can you? The exciting news is that there’s a whole world of cognitive performance nutrition emerging and today’s guest is going to tell us all about it and what you can do as an athlete to improve your cognitive performance.
I’m super excited to interview today’s guest, Dr. Jenna Stedman, founder of Master Nutrition Lab. Dr. Jenna Stedman, DCN, RD, CSSD is a cognitive performance nutrition expert and founder of Master Nutrition Lab, a private practice and free platform for you to experiment with your nutrition to improve your brain health. She has worked for several military branches, helping hundreds of service members improve their physical and cognitive performance.
I know today’s episode is going to help you in your overall health and performance!
Links mentioned
Visit Dr. Jenna Stedman’s website at www.MasterNutritionLab.com
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
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| 24 Feb 2025 | Ep. 37: How To Get Your Teen Athlete To Eat More | 00:17:06 | |
Are you worried about your daughter’s health and diet? Are you concerned she’s not taking in enough food and it’s starting to show in her performance? Are you not sure where to start? I’m going to map it all out for you in today’s session. I’m going to explain what things to be on the lookout for that may be impacting her appetite and what specific foods you can add in to boost her caloric intake. As usual, you’ll want to take some notes because I’m going to give you a lot of options to make some beneficial changes to your daughter’s diet. Let’s get started!
Links mentioned:
Calorie and Nutrient Tracker: https://cronometer.com/
Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Shredded chicken recipe: https://elitenutritionandperformance.com/?s=freezer+meals
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 15 Nov 2024 | Ep. 8: 3 Reasons You're Struggling With Food Cravings and How to Eliminate Them | 00:21:36 | |
Do you ever feel like you’re constantly craving sweet or salty foods, comfort foods, fatty foods, fried foods, and you just can’t ever break the cycle? You’ve tried everything like getting the food out of your house, trying the willpower approach and just simply not eating it, you’ve tried counting calories, you’ve also even written yourself notes saying "don’t eat this it’s off-limits" and making ridiculous food rules for yourself. I certainly have done them all! I’m here to tell you that you don’t need to do any of those things! There are three main reasons why you are struggling with cravings and I’m going to talk to you today about what those three reasons are what you can do about them and how you can eliminate these cravings for good! So stop what you’re doing, get your notebook and pen and let’s dive in!
Links Mentioned In Today's Episode: https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 28 Oct 2024 | Ep 2: My Struggle With Nutrition As A Female Athlete and How God Flipped The Switch | 00:22:57 | |
In today’s episode I finish up my story about how I struggled with disordered eating for years and how this impacted my life, as well and my performance in the gym and in triathlons. I also tell you about the two things finally made a complete 360 in my life for the better! I learned so many valuable lessons along this bumpy path that I know you’ll find helpful and that you can implement in your life today if you are struggling with fueling your body adequately because you’re scared of gaining weight. I learned the hard way that you can eat normally without food consuming your life through these two things that changed my life and I know can change yours. I tell you exactly what worked for me. There are so many gems of information in today's episode, you won't want to miss it! Helpful Links: In the episode I tell you about a program called Recovery that I had attended. While I don't have anything to share with you from the exact program, you can check out this sermon series that is very similar to what we worked through. I've shared this with many clients over the years who have said it's super helpful! https://midtowndowntown.com/series/category/whats-killing-me I also mention this book, "Fire Up Your Metabolism," as it helped me put some pieces of the puzzle together when it came to eating: https://books.google.com/books/about/Fire_Up_Your_Metabolism.html?id=Yaoc4jXk0WgC Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
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| 16 Jan 2025 | Ep. 26 When Should I Eat Throughout the Day for Consistent Energy Levels? | 00:15:13 | |
Are you tired of being tired and dragging through your training sessions and feeling completely worn out after training? Are you confused on when you should actually eat and even more confused on how in the world you’ll actually fit it all in? Well you’re in luck, because that’s what today’s episode is all about! Far too often I hear this scenario: “I’m too busy to eat, I have classes or meetings all day long and can’t eat during them so I go 5-6 hours between meals/snacks. I’m so exhausted by the time I get to my afternoon training session and I’m even more exhausted afterwards!” We’re going to break down how you should be eating so that you can feel good and have energy before, during, and after training and just on a day-to-day basis. After today’s episode you’ll have an exact time frame of when to eat, get some tips on how to fit it all in, and even a sample day of fueling for two-a-day training sessions! You’ll want to take notes so open the notes app on your phone and let’s get to it! Get my free cheat sheet, "3 Reasons You're Running Out Of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ If you are struggling to figure out how much you should be eating and how to space that out over the day- check out the Sustainable Sports Nutrition Academy for just $1!! https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Links Mentioned: How to craft the ultimate balanced meal plan for female athletes:
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 07 Apr 2025 | Ep. 49: 4 Natural Alternatives to Pre-Workout Supplements For An Energy Boost! | 00:14:31 | |
Are you tired of being tired during your training sessions? Are you weary of pre-workout supplements and hate feeling jittery while taking them? In today’s episode, I’m going to share with you 4 natural alternatives to pre-workout supplements that will boost your energy without the shakes and jitters. The best part is, they’re actually good for you! So grab a pen and paper to take some notes and let’s go!
💪💪Ready to fuel your body, build muscle and boost your performance without having to diet at the same time? Are you looking for a tribe of positive, motivating and uplifting women that will help you when you're struggling? Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes 🙌
You’ll get: ✅meal prep and planning hacks ✅sports nutrition guidance without selling your soul to diet culture ✅accountability ✅a supportive group to share your wins with! What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! https://bit.ly/Femaleathletes
Links Mentioned: Super Beets Sport: https://humann.com/products/superbeets-sport-non-stimulant-pre-workout
Ep. 14: How to craft the ultimate balanced meal plan for female athletes: https://bit.ly/4hXR6ht
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 03 Apr 2025 | Ep. 48: Do I Need Electrolyte Packets To Rehydrate? | 00:11:50 | |
Have you ever been shopping and been smacked in the face with all the electrolyte packets on display in the store? Meanwhile, you’re standing there wondering if you really need to spend $30 on just 15 electrolyte packets? Man those are expensive! The prices range from $1-2 per packet! What are electrolytes even needed for anyway? Do I need them? Should I buy them? Sound familiar? In today’s episode we’re going to cover all these questions and more! No longer will you have to stress over spending $2 on a packet of salt! Grab a pen and paper and let’s go!
💪💪Ready to fuel your body, build muscle, and boost your performance without having to diet at the same time? Are you looking for a tribe of positive, motivating and uplifting women that will help you when you're struggling? Join my Facebook group, Female Sports Nutrition https://bit.ly/Femaleathletes 🙌
You’ll get: ✅meal prep and planning hacks ✅sports nutrition guidance without selling your soul to diet culture ✅accountability ✅a supportive group to share your wins with! What are you waiting for?! Join the Female Sports Nutrition Facebook group and get a FREE gift while you’re there! https://bit.ly/Femaleathletes
Links Mentioned: DIY Watermelon LMNT Drink: https://bit.ly/4j6TKCq
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 05 Nov 2024 | Ep 5: How You Can Boost Your Athletic Performance by Creating Boundaries Around Social Media | 00:13:27 | |
We all know social media can easily take over our lives and while there are some benefits, it's not all rainbows and butterflies. But what if I told you, you can boost your performance by creating boundaries around your social media use? That's what today's episode is all about! I'm going to talk to you about why social media is causing a decline in your mental health which can translate to slowed reaction time, slowed decision making ability, the comparison game, anxiety, depression and sleep disturbances, which all can decrease your performance in your sport. Are you sick of feeling bad about yourself? Are you sick of seeing everyone else’s perfect lives and feel like you don’t measure up? Tired of being bombarded with images of 6-pack abs when you open Instagram? Me too and so are hundreds of other females! Today’s episode is going to link together the importance of incorporating boundaries around social media and quick tips to get you there without it totally disrupting your life. No more FOMO or feeling like a failure! Let your confidence and performance soar with the tips I share in today’s episode!
Links mentioned: ClearSpace App https://www.getclearspace.com/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 17 Feb 2025 | Ep. 35: Is Your Female Teen Athlete Getting Enough of These Nutrients? | 00:13:29 | |
Are you concerned that your teen athlete is not getting enough nutrients for their body to function properly? Are they a picky eater or they just don’t eat much? In today’s episode, I’m going to be talking about the micronutrients your teen needs to ensure she’s healthy and performing at her peak. Because I focus on real foods first over supplements, I’m going to give you real food examples for where she can find each of these important micronutrients. After today’s episode, you’ll have a list of foods you can incorporate into your teens' diet right now. So grab a pen and paper and let’s go!
Links Mentioned: Schedule a FREE No Obligation Consultation with me and let's get a solid nutrition plan started for your teen! https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 20 Dec 2024 | Ep. 18 Intuitive Eating Unleashed: Empowering Athletes to Trust Their Bodies! | 00:17:21 | |
Are you sick and tired of tracking every calorie, gram of fat, carbs and protein? Do you wish you could boost your performance while eating what you want and not feel guilty about it? Do you dream of enjoying a treat with your friends or significant other and not feeling like you have to exercise it off? I have great news… you can and that’s what today's episode is about!
I’m going to talk to you about how intuitive eating can help you as an athlete and how to put it into practice. I’m going to tell you what the 10 principles are for intuitive eating, how you can be more self-aware, and how you can actually put this into practice. I was introduced to intuitive eating 14 years ago and it literally changed my life. I went from stressing about what I was eating to being relaxed and trusting my body. I want that for you too! So it is true…you can have your cake and eat it too! So put down your calorie counting app and let’s go!
Links Mentioned: Book a FREE consultation with me! https://elitenutritionandperformance.com/consult/ Ep. 14 How to Balance the Ultimate Meal Plan for Female Athletes: https://podcasts.apple.com/us/podcast/female-sports-nutrition-intuitive-eating-increase-energy/id1776376387?i=1000679565186
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 26 Oct 2024 | Trailer | 00:01:49 | |
Do you wish you could look like you train as much as you do? Are you sick of scouring the internet for sports nutrition tips only to find information tailored to men? Do you wish there was a simple solution to fueling your body for your activity level? Are you ready to find freedom with food? It is possible to have balance between fueling your body for your sport and for enjoyment and it’s not as complicated as you may think. Can we say hello food freedom?! There’s a way to have it all and eat your cake too and I’m going to show you how! Hey, I'm Kristen, a former multi-sport athlete, a sports dietitian, personal trainer and Jesus lover. In this podcast, you will find practical sustainable fueling tips for female athletes that will set you free from diet culture, an ever-changing set of nutrition rules, under fueling and under performing. You’ll learn how to put together a fueling plan that works for you that doesn’t require all the rules, tracking every morsel of food you consume, letting food consume your every thought, with Jesus at the center of it all. If you are ready to find a sustainable nutrition plan that works with your active lifestyle and is tailored to your unique physiology, break free from diet culture and finally feel comfortable in your own skin, this podcast is for you! Whip up that smoothie, lace up your shoes and let's jump in! More Resources: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 24 Mar 2025 | Ep. 45: How To Meal Plan For The Entire Week In Under 10 Minutes! | 00:09:57 | |
How many times have you had good intentions with your nutrition plan for the week only for it to fall apart by Tuesday?! Are you struggling to come up with an easy meal plan that actually works for you and isn’t going to cost you hundreds of dollars in food? Are you overwhelmed with all the options and don’t know where to start?
In today’s episode I’m going to tell you exactly what I do to meal plan for the week in just under 10 minutes! You’ll know exactly what to make and when and the best part is, you will probably save money in the process!
Grab a pen and paper and let’s do this!
EXCITING ANNOUNCEMENT! I’m giving away one FREE 30-minute session with me if you write me a review on apple podcasts! All you need to do is write me a quick review on what you love about my show, screenshot your review before you hit submit, join my Facebook group (https://bit.ly/3zq49If) and post your screenshot in the group by midnight EST on 3/31! I’ll select a winner and announce it in the Facebook group on April 1st! Easy peasy! Share this awesome opportunity to get all your personal nutrition questions answered by an expert sports dietitian!
Links Mentioned:
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 23 Jan 2025 | Ep. 28: 3 Quick and Easy Ways You Can Start Meal Prepping Right Now! | 00:12:22 | |
Have you ever watched an influencer on Instagram who has a beautifully organized refrigerator with their food prepped for the entire week? While you're watching, you realize your fridge doesn't look at all like this and now you feel completely overwhelmed? Do you want to do the same thing as them or at least to have some routine or organization when it comes to meal prepping?
That’s exactly what today’s episode is about. I’m going to teach you three easy ways you can get started with meal prepping without the overwhelm. As an added bonus, you won’t need to spend your entire Sunday in the kitchen either! You’ll want to open the notes section on your phone or grab a pen to write down all the ideas I’m going to share with you today. So let’s dive in!
Did you find today’s episode helpful? If so, leave me a review! I love hearing from you and would love to know what you’d like to learn more about.
Links: Olive oil Granola: https://elitenutritionandperformance.com/recipe-olive-oil-granola/ Apple Sauce Muffins: https://www.chelseasmessyapron.com/healthy-applesauce-muffins/ Instant Pot shredded meat recipes (perfect for the freezer!): https://elitenutritionandperformance.com/freezer-meal-recipes-for-active-families/ Vegetable Chopper: http://bit.ly/3CheszQ
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 08 Nov 2024 | Ep. 6: How To Improve Your Relationship With Food and Your Body With These 3 Simple Steps | 00:18:06 | |
We’re going to talk all about intuitive eating- what it is and what it is not. I’m also going to tell you 3 things you can do today to start your journey to healing your relationship with food and your body. I know how disheartening it can be when you train as hard as you do but you hate what you see in the mirror. You’re always thinking about food and feeling like a failure because your meals and snacks aren’t as clean as you want them to be. But I have great news- it doesn’t have to be this way and I am living proof! I struggled for 10 years with a horrible relationship with food and my body. I went to bed starving thinking about what I should eat the next day, spent hours picking my body apart, and no amount of training would fix it. It wasn’t until I was introduced to intuitive eating and Jesus that things started to turn around. I’m going to tell you about the top 3 things that helped me along my journey and have helped so many other female athletes in your shoes. Make sure you have a way to take notes for today’s episode!
Links mentioned: In today’s episode I mentioned how you can join my online program, The Sustainable Sports Nutrition Academy, for just $1!! Check it out! https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/
Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 30 Jan 2025 | Ep. 30: Do I Need A Protein Powder Supplement To Build Muscle? | 00:14:18 | |
We see it all over social media- you need protein and you need this protein powder to get it in. You want to build muscle, you want to become fitter, faster, stronger and have more definition but you’re overwhelmed and confused. I get it! I’m going to clear up the confusion for you in this episode. I’m going to tell you if you actually need protein powder depending on the scenario, the different types of protein powders, how to know if you’re getting a good protein powder, and some brands I recommend! I’m so excited to clear up the confusion on this topic and there will be a lot of information shared so get something to take notes with and let’s jump in!
**Thank you for listening! Please take just a minute to leave me a review. I love seeing your feedback and would love to know what other topics you'd like me to cover!
Chapters: 00:00 Understanding Protein Powders 04:11 Types of Protein Powders 06:20 When to Use Protein Powders 08:28 Alternatives to Protein Powders 10:10 Choosing Quality Protein Powders
Links mentioned: https://www.usada.org/spirit-of-sport/education/clean-sport-red-flags-high-risk-dietary-supplements/
https://www.nsfsport.com/certified-products/
https://info.nsf.org/Certified/dietary/
Thorne Whey: https://s.thorne.com/cLBdD (If you order through this link you can enjoy 10% off. I do receive a small commission if you use this link)
Transparent Labs Whey: https://www.transparentlabs.com/KRISTEN01665 (If you order through this link you can enjoy 10% off. I do receive a small commission if you use this link)
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 20 Feb 2025 | Ep. 36: Essential Nutrients Needed For Female Teen Athletes To Recover From Training | 00:16:12 | |
Have you noticed that your teen’s performance is on the decline? Are they having mood changes and just not as motivated in their sport and day-to-day lives as they used to be? Are they getting sick or injured frequently? These are all signs that they are not recovering well from their training sessions and proper nutrition plays a major role in their body’s ability to recover! In today’s episode I’m going to share with you the essential nutrients your female teen needs to recover from her training sessions and real food sources of each! So grab a pen and paper to take some notes and let’s go!
Links Mentioned:
Cronometer: https://cronometer.com/
Deceptively Delicious Book: https://bit.ly/4hYSjW3
Schedule a FREE No Obligation Consultation with me: https://elitenutritionandperformance.com/consult/
Homemade Sports Drink Recipe: https://elitenutritionandperformance.com/how-to-make-your-own-sports-drink/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 06 Feb 2025 | Ep. 32: My Go-To Protein Balls Recipe For A Quick and Healthy On The Go Snack | 00:10:43 | |
How many times have you been out somewhere and needed a snack and you want a snack that’s going to help to maintain your muscle mass, not detract from it? You either wind up eating nothing or being at the mercy of what’s in the vending machine- not ideal! In today’s episode, I’m going to share with you my favorite go-to protein balls recipe. This recipe is so quick and easy, it’ll take you less than 10 minutes to make a week’s worth of high protein snacks! This recipe is also very versatile so you can make it your own. The best part is, it’s only 4 ingredients and you probably already have them on hand! So grab a spatula and let’s go!
**Can you do me a quick favor? Please take a quick minute to leave me a review. This helps me reach more people just like you so I can deliver more quality nutrition information. Plus, I love hearing from you!!
Here are some protein powders I like and recommend to use in this recipe: Thorne Whey: https://s.thorne.com/cLBdD (If you order through this link you can enjoy 10% off. I do receive a small commission if you use this link)
Transparent Labs Whey: https://www.transparentlabs.com/KRISTEN01665 (If you order through this link you can enjoy 10% off. I do receive a small commission if you use this link)
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 13 Jan 2025 | Ep. 25 Level Up Your Goals for 2025 With These 5 Tips! | 00:11:10 | |
Did you know that 45% of Americans create new year’s resolutions and only 8-20% of them actually achieve them?! That’s a staggering statistic! So why don’t resolutions work and how can we actually stick with them? That’s what today’s episode is all about- how to create solid goals for 2025. There are 5 steps I’m going to walk you through you that you don’t become a statistic!
Want to lose weight? Want to get better at your sport? Want to be healthier? No problem! You can accomplish any of those goals with these 5 steps in today’s episode. So tighten up your ponytail and let’s get it!
**Would you please take a moment to rate and review me? It would mean the world to me and I love hearing from you!!
Links mentioned: Still struggling with setting goals? Set up a free goal setting session with me! https://elitenutritionandperformance.com/consult/
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons You're Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition | |||
| 26 Oct 2024 | Ep 1: My Struggle with Nutrition As a Female Athlete the Eating Disorder Phase | 00:24:42 | |
Hey Friend!! Welcome to my very first episode!! In today's episode I'm going to share with you the first half of my story of my personal struggles with nutrition as a female athlete, specifically my eating disorder phase. Do you hate the way you look? Know you should be eating to fuel your body and sport but just don't know how to get there? Feel like you're completely alone and no one understands? You're in the right place because that's what today's episode is all about! I'm also going to talk about what finally clicked for me and how God used my nutrition classes to aid in my healing journey. You may not be taking nutrition courses but over time with this podcast, you'll learn so much you won't need to! You'll find yourself nodding and saying, "yep, that's me!" throughout this episode and I hope you know you're not alone or beyond help if you do. I'm so glad you're here with me today and thanks for listening! Kristen I mentioned in the episode some books I read that helped me along my journey and here are: Wasted: A Memoir of Anorexia and Bulimia https://www.goodreads.com/book/show/46815.Wasted Life Without ED https://www.goodreads.com/book/show/119728.Life_Without_Ed?from_search=true&from_srp=true&qid=q1YYsfBkaY&rank=1
Next Steps: Get Your Free Fuel Your Workout Cheatbook: https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/ 3 Reasons Your Running Out of Energy While Training: https://elitenutritionandperformance.com/running-out-of-energy-while-training/ The Sustainable Sports Nutrition Academy: https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/ Join the Female Sports Nutrition Facebook group: https://www.facebook.com/groups/femalesportsnutrition
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