Here’s how to overcome the overwhelm of meal prepping, and enjoy balanced, nourishing meals. You don’t have to sacrifice your entire Sunday at a hot stove to meal prep for the week (like I used to do before having kids!) As a busy mom and sports dietitian, I’ve got meal prepping hacks down to a […]

Struggling With Meal Prepping? 5 Tips to Prep Your Meals as a Busy Female Athlete

Not giving your body the fuel it needs… is a recipe for disaster. If you are not getting a period, if your training and energy are declining, or you’re starting to get sick or injured more often, these are all symptoms of not fueling your body adequately. If you’re avoiding certain foods and eating too […]

Is Your Healthy Diet Ruining Your Sports Performance?

Let’s talk about lunch… that’s quick and easy, and healthy. You’re done with relying on the vending machine’s peanut butter crackers and chips to somehow to provide you with a healthy lunch on the go. You’re also done with being totally starving by 2 p.m. and cancelling your after-work training session because let’s face it, […]

3 High Protein Lunch Recipes You Can Meal Prep

Get energized… without the jitters. If you’ve been following my blog or podcast, you know I love money-saving hacks and swapping out costly products with natural alternatives that are just as effective, if not better! Are you trying to enhance your workout with expensive supplements that make you jittery? Do yourself and your wallet a […]

4 Natural Alternatives to Pre-Workout Supplements for an Energy Boost

Ready to simplify, de-stress, and save time and money? There’s an app for that. As the saying goes, “If you fail to plan, you plan to fail”. This is very true with meal planning. For my busy life and family, meal planning is non-negotiable because there are just so many benefits! Not only will you […]

My Favorite Meal Planning Apps For 2025

Train at a lower perceived excursion… to push yourself more, with pre-workout snacks! If you’re making the effort to roll out of bed at the crack of dawn to work out, then why not make the most of your training and make it count? Don’t you want to be at your most powerful, energized, and […]

4 Early Morning Pre-Workout Snacks You'll Actually Want to Eat

It’s more common than we think… and it’s time to remove the shame. Female athletes with revved-up metabolisms are burning so many calories, they are naturally hungry a lot of the time. But today’s diet culture encourages under-eating and is in stark contrast to the reality of a young athlete’s caloric needs. This not only […]

How To Stop Binge Eating In Its Tracks

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 still living without this energy boosting snack? This is my FAVORITE protein ball recipe! I make this about once a week and keep them on hand for an easy snack that will keep me full and fueled! How many times have you been out somewhere and needed a snack that’s going to help […]

My Go-To Protein Balls Recipe For A Quick and Healthy On The Go Snack