Food anxiety in female athletes is a big issue. There is a way to find with peace with food. My conversation with my guest, Jessica Salle, a Licensed Marriage and Family Therapist Associate, explores the connection between stress, anxiety and eating behaviors. In my practice as a sports dietitian, the issue of anxiety around food […]

From Anxiety to Confidence Around Fueling as a Female Athlete with Jessica Salle

Ladies, stop going to the gym without a plan. Are you spending too much time in the gym and feeling burned out with no results? I used to look at fitness magazines and spend hours in the gym trying to achieve that muscular build. But I didn’t know what I know now after 13 years […]

5 Secrets to Build Muscle as a Female Athlete Without Spending Hours In the Gym

Is there cause for concern? For female teen athletes to gain weight and build muscle for their sport, they need fuel. A moderate level of exercise requires a range of 2,200 to 2,400 calories per day. Does she have high-intensity training most days of the week? Then she should be eating between 2,400 and 3,000 […]

How To Get Your Teen Athlete to Eat More

Do you know the food sources for the micronutrients she needs? If your teen female athlete is a picky eater, how can you ensure she’s getting the essential micronutrients she needs to be healthy and perform at her peak? If you notice your teen athlete is low in energy, not recovering well from their training […]

Is Your Female Teen Athlete Getting Enough of These Nutrients

Are you suffering from a roller coaster of energy levels? Here’s why the steady-as-she-goes approach is best. Life is busy, especially when you’re a female athlete juggling school, training, practices, competitions, and just living your life! Ever feel like fitting in lunch somewhere just isn’t possible? What if you have a practice twice in one […]

When Should I Eat Throughout the Day for Consistent Energy Levels

Do you set New Year’s resolutions? This year, approach it the ‘smart’ way to achieve them. “Say goodbye to vague goals like ‘I want to get healthy.’ What does that actually mean? It’s necessary to get specific.” ~Kristen Studies show… 45% of Americans typically set resolutions, but only 8 to 20% of them actually achieve […]

Level Up Your Goals for 2025

Are you ready to kick the diet mentality to the curb? Are you sick of being out of tune with your body and denying what it really needs? Yes, you CAN make peace with food, stop feeling guilty, and heal negative thoughts and beliefs about eating certain things. You can also be more in the […]

Intuitive Eating Unleashed - Empowering Athletes to Trust Their Bodies

It’s not just what you eat that matters, but when. As the saying goes, timing is everything! Female’s nutrition needs are already different from males, with more complex considerations such as your menstruation cycle, your age (perimenopause and beyond), and your activity level. The bottom line is that proper pre- and post-fueling prevents your body […]

Essential Pre- and Post-Workout Nutrition Tips for Female Athletes

Ready to learn an easy formula for proper fueling? This video shows you how. Are you sick of counting calories, tracking macros, and every little morsel of food that you put into your mouth? As a female athlete, you know that nutrition is important and you need to fuel your body appropriately. But every day […]

Fuel Like a Champion - Crafting the Ultimate Balanced Meal Plan for Female Athletes

Want to get that coveted look? It won’t happen on its own. Knowing how to get toned is a top priority for many female athletes I work with. This video unpacks how your diet plays a key role in supporting that. Whether you need to gain muscle, already have a lot of muscle on you, […]

How To Eat to Look Fit and Toned