The amount of conflicting nutrition information out there on the internet is maddening. And for athletes who read and read on Google trying to figure out how to fuel their body... I feel for you and I want to help. I just updated my athlete eating guide, a free resource to help you plan out your plate to fit your body’s needs as you progress through your training. Grab the guide in my bio link! I love keeping things simple, and this is no exception. Let me know what you think of it! And a P.S. I’ve got a brand new Facebook community where I’m gonna be throwing out more free nutrition content every week, it’s gonna be replacing my daily nutrition tips in my Stories. So get added to the group today! Link is also in my bio! 
Change is hard. Especially when it comes to eating. Here are 4 ways to nail your nutrition goals this year! 1) Avoid trying to change all the things all at once. Small, attainable changes at a time will significantly increase your chances of things sticking around and becoming a habit. As you accomplish each goal, move onto the next one. Over time all those developed habits will add up to big changes! 2) Keep healthy snacks available, especially when traveling or away from home. This will keep your appetite at bay and prevent you from arriving home so hungry that you just start eating anything you can get your hands on in the kitchen. Greek yogurt. Nuts. Seeds. Air-popped popcorn. Hardboiled egg. Veggie and fruit packs. Cheese sticks. 3) Prep for meals in advance. Everyone does meal prep a little different. There's no right or wrong way. The right way is the way that works best for you so that you do it! Plan out your meals for the week. Grocery shop for everything you need. Prep things that you can in advance, chop veggies. Pre-mix sauces. Portion meat into bags with seasoning. 4) Do not under fuel. There comes a point where one can compromise their diet too far in order to lose weight. Under fuel and your body will switch to "starvation mode" and hang onto any extra weight it can. Under fuel and you'll become hungry at all hours of the day, eventually gorge yourself on things that aren't going to help your performance or body comp goals. Stop restricting and get your body the nutrition it needs! Comment below and share which of these tactics (1-4) is the most achievable for you to apply to your life this year. For me, I need to get back into number three! I’ve been slacking on my meal planning and prep. Cause even though I’m a dietitian, I’m also just your every day normal human too. 😉 📸credit: @tarynchristinephoto 
As an active mama, I know firsthand the juggling act that is feeding your family + fueling your body. Here are my top tips to finding balance. ▪️ Use kitchen equipment that allows hands-off cooking allows you more time to train or spend quality time with kiddos. Slow cooker. Instant pot. Sous vide, are a few of my favorites. ▪️ Have grab-and-go items available that can be mixed and matched with each other to work as a snack or even a decent meal. My favs to keep stocked: Greek yogurt, fruit, cheese stick, cottage cheese, peanut butter w/ banana or apples, beef jerky, mixed nuts. ▪️ For busy weekdays, have an arsenal of meal options that can be made in under a half hour. My favs: egg/ham/cheese/veggie wraps. Fish tacos. Grilled cheese sandwich w/ tomato basil soup and a bagged salad blend. ▪️ Batch cook foods that freeze well for future meals. Soups. Stews. Lasagna. ▪️ No matter what meal you make for your family, you can adjust it to meet your needs as an athlete through portion sizes. ▪️ Serving mac & cheese? Sounds delicious. Serve it topped with a chicken breast and side of roasted veggies. ▪️ Serve yourself up extra carbs at meals where you need to carb load, there's no need for you to prepare yourself a separate meal. ▪️ Need more protein? Adjust your portion sizes accordingly. For additional guidance on how to adjust your meals based on your training, grab my free Athlete Meal Planning Guide in my profile link! How do you balance family eating + performance fueling? 📸credit: @tarynchristinephoto 
Will losing weight make you faster? Can you eat for peak performance and weight loss simultaneously? 👇🏾 this 👇🏼 info 👇🏾right 👇🏿 here 👇🏽 Rather than relying only on the scale, consider your body composition too (body fat %/lean muscle). Generally, leaner endurance athletes with lower body fat % perform better on tests of speed, agility, endurance. Excessive body fat translates to extra weight athletes have to carry with them during training. But, taking body fat % too low, can have a negative impact on your health and performance. Our bodies need some essential fat to function. Most importantly, don't obsess over your weight. Instead switch your focus on behaviors, like sticking to a solid training program and establishing healthy eating habits. These two factors will help lead you to an optimal weight range. And it’s not just about body comp. Other factors impact performance: Genetics. Metabolic (fuel utilization), cardiovascular (VO2 max, HR) and biomechanical (flexibility, gait) efficiencies. Strength and conditioning. Training. Restricting your nutrition for weight loss in the wrong way will not only negatively impact your performance, but it will increase risk of injuries. When I have clients who have goals to lose weight + maximize performance, things can get tricky. Decreasing body fat % requires eating with a calorie deficit, and while training performance can still be decent it won't be at full potential. This is why I love working on body comp in the off-season. That way you're ready to go when shifting into the competition season and you can fuel for kick-ass performance. Moral of the story: Love your body. No matter the size or shape, it can do amazing things. Focus on establishing more healthy eating habits, and follow a solid training plan. If you're feeling lost, I’m here to help. I’ll help you connect what you know about nutrition and work with you to find the right solution for you and your lifestyle. I’ll provide the framework and road map for you to successfully reach your goals and be able to maintain them longterm. Interested in learning more? Send me a DM saying “tell me more!” 📸credit: the great @tarynchristinephoto 
You've built your base and as winter begins to taper down, your training is soon to be ramping up. Be prepared to adjust nutrition to your needs. In early training you're more prone to injury, so adequate nutrition will assist in preventing injuries. Fueling for optimal recovery will be key so that your body is ready to go for the next workout and you can continue to improve and progress in your training. Poor nutrition will slow progression and you may see a plateau. Here are tips to bring your nutrition A-game to meet your body's changing needs... 1. Increase your intake of carbs (darn, right?!?). High volume days you're looking at half the plate being carb-rich foods. As carb stores get depleted, you need to replenish them. 2. Pre- and post-workout nutrition becomes more important. Mostly carbs pre-workout, and carbs + protein post-workout. 3. More training = more sweating so keep up on fluids. It also means more salt loss, so feel free to keep the salt shaker on the table. 4. As your training increased in length and intensity, you'll likely notice your appetite increases too. Have healthy snacks at hand with both carbs and protein to curb your appetite. Also, don't skip meals as that puts your hunger in a tailspin and you'll eat everything in your kitchen (Speaking from experience here 😉) To help further, grab my free Athlete Meal Planning Guide in my profile link. Love this info? Give it a share and tag those who may also enjoy it! 📸credit: @tarynchristinephoto