Kristen Ziesmer - Podcast Details

Shows

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 81: Is Your Meal Planning Sabotaging Your Gains? Discover 5 Quick High Protein Recipes You Wish You KnewHave you ever poured your heart and soul into your workouts, only to feel frustrated when the results don’t match your effort? Or perhaps you find yourself skipping meals or grabbing quick snacks that just don’t provide the fuel your body craves? You’re not alone. According to the American College of Sports Medicine, up to 50% of female athletes may be at risk of Relative Energy Deficiency in Sport (RED-S) and the most likely cause is under-eating, often because we’re caught in a cycle of trying to balance performance, body image, and the deman...2025-07-2814 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 80: Stop Overlooking These Meal Prep Ideas: What Female Athletes Really Need for Sports Performance!Are you struggling to build muscle and get stronger? Are you taking all the supplements that promise results but aren’t sure if they’re healthy or actually working? Are you sick of the confusion and ready to feed your muscles so you can get stronger and boost your performance? What if I told you that the secret to unlocking your true athletic potential lies in something as simple as meal prep? Today, we’ll explore the essential nutrients your body needs, practical meal prep strategies that fit into your busy schedule, and how you can st...2025-07-2416 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 79: Stop the Silence: How Relative Energy Deficiency Decreases Muscle & Sports Performance for Female AthletesAre you training harder than ever, pushing your limits, and yet feeling an overwhelming sense of fatigue, frustration, and even fear about your performance? What if I told you that these feelings could be signs of a serious condition known as Relative Energy Deficiency in Sport, or RED-S? This isn’t just about the numbers on a scale or the calories you consume; it’s about your health, your well-being, and your passion for the sport you love. In a world that often pressures us to conform to certain ideals, many female athletes find themselves caug...2025-07-2114 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 78: Balanced Meals With Little To No Cooking, Ready In Under 10 Minutes!Do you loathe cooking? Do you just wish you had a private chef who would whip up meals for you right from your very own kitchen? Well in today’s episode, I’m going to show you how you can basically make that happen without paying the high cost of a private chef! I’m going to share with you key ingredients to keep in your kitchen and endless combinations of these ingredients to make easy meals in under 10 minutes! Grab a pen and paper to take notes, and let’s get into it! 2025-07-1712 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 77: 10 Time-Saving Meal Prep Hacks for Female Athletes You Can Incorporate Now!Are you always on the go with little time to cook for yourself? Does meal prepping just seem too overwhelming to you and more time-consuming than time-saving? In today’s episode, I’m going to share with you 10 meal prep hacks that will save you time and money at the same time! Who doesn’t love that? These tips will make meal prepping a breeze and no longer will you have to wonder what’s for dinner?! Grab a pen and paper and let’s get into it! 🌟 **Unlock Your Potential with a Free C...2025-07-1416 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 76 Keep These 6 Foods In Your Pantry At All Times To Boost Energy and Performance!Are you on the go a lot and frequently out of energy? Are you struggling to maintain your energy levels between trainings and need some quick and easy foods that won’t go bad? In today’s episode, I’m going to share my top 6 foods that you can keep in your pantry that won’t go bad and will boost your energy and performance! The best part is, most of these foods you don’t even have to cook! Grab a pen and paper to take some notes and let’s go! Are you...2025-07-1011 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 75: Dreaming Of Getting Toned? How Fasting and Low Carb Aren't Helping You and What To Do InsteadDo you go on Instagram or TikTok and see beautifully toned females and wish you looked like them? Are you training and instead of looking fit and toned, you’re looking kind of flat? Are you killing yourself on that diet without much results? I get it, I’ve been there and it’s downright frustrating! That’s why in today’s episode, I’m going to explain why fasting and eating low-carb are not helping you, the potential dangers, and what you can do instead. Tighten your ponytail, grab yourself a smoothie, and let’s go! 2025-07-0718 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 74: 4 Quick and Easy Energy Boosting Post-Workout Snacks For Female AthletesIs your body struggling to recover after a training session? Do you feel sluggish, tired and just plain worn out after training? Are you confused about what to eat after training? In today’s episode, I’m going to break down why you need a post-workout snack and 4 snacks that you can easily eat that will actually boost your energy. Grab a pen and paper to take some notes, and let’s get into it! 🌟 **Unlock Your Potential with a Free Consultation!** 🌟 Are you a female athlete looking to elevate your p...2025-07-0313 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 73: 5 Things You’re Doing As A Female Athlete That’s Tanking Your Energy Levels And How To Fix ThemDo you feel like no matter what, you’re just tired? Are you drained after a training session? Are you relying on caffeine to keep you awake? In today’s episode, I’m going to uncover 5 things you’re doing that are actually draining your energy. The good news is that you can instantly turn these things around. Grab a pen and paper so you can take notes and let’s get into it! 🌟 **Unlock Your Potential with a Free Consultation!** 🌟 Are you a female athlete looking to elevate your performance t...2025-06-3014 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 72: 5 Reasons Why You're Not Getting Stronger and Building Muscle As A Female AthleteDo you feel frustrated because you’re pouring your heart and soul into your workouts, only to find that the gains you desire seem just out of reach? You're not alone. In today's episode, we’re peeling back the layers to uncover the truth behind those stubborn plateaus. Join us as we explore the five reasons you might not be getting stronger and building muscle, despite your hard work and dedication. This isn’t just about lifting weights; it’s about breaking through barriers, overcoming obstacles, and unlocking your true potential. Get ready to ignite your pas...2025-06-2619 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp 71: 4 Hacks For Increasing Protein In The Morning to Build Muscle for Female AthletesHave you ever felt like your mornings are a whirlwind, leaving little time to fuel your body for strength and success? If you’re striving to build muscle and maximize your training, then you know how crucial it is to start your day right. Imagine waking up energized, knowing you’re giving your body the nutrients it craves to thrive. Today, we’re diving into four incredible hacks to boost your protein intake in the morning—simple yet effective strategies that can transform your routine and set you on the path to greatness. So grab your cof...2025-06-2311 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 70: The Number One Reason You're Running Out of Energy During Training and How to Fix It NowAre you struggling to get through your training sessions? You’re not alone! Research shows that around 50% of female athletes are struggling right next to you. The good news is that there’s so much you can do to boost your energy during your performance. In today’s episode, I’m going to tell you the number one reason why you’re running out of energy during training sessions and several ways you can boost your energy. Tighten your ponytail and let’s dive in. Are you a female athlete looking to elevate yo...2025-06-1912 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 69: Top 5 Foods to Keep Stocked in Your Fridge for Easy Meal PrepAre you interested in meal prepping because you know it’ll save you time, money, and save your kitchen from destruction but you don’t know where to start? Does meal prepping seem overwhelming to you? In today’s episode, I’m going to share the top 5 foods you should keep in your fridge for easy meal prep. You won’t have to spend hours with these foods or ruin your beautiful kitchen. The best part is, you can mix and match on these foods to create over 20 different combinations of meals so you never get bored! 2025-06-1610 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 68: Two-a-Day Trainings Draining Your Energy? Try My Fueling Method to Boost Energy and PerformanceHave you ever felt utterly drained after pushing your limits, only to find yourself struggling to get through the next workout? You’re not alone. Imagine this: you wake up early, hit the gym for your first session, and then, just when you think you can finally rest, it’s time for round two. The fatigue sets in, your energy plummets, and suddenly, your once-passionate love for training feels like a burden. It’s a cycle that many female athletes face, and it can lead to burnout, injuries, and ultimately, a decline in performance. But what i...2025-06-1217 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 67: The Top 5 Micronutrients Every Female Athlete Needs to Include for Better Sports PerformanceHave you noticed your performance isn’t what it used to be? Is your diet not as solid as you’d like it to be, and know food is contributing? Did you know that over 40% of females are deficient in one of the micronutrients I’m going to discuss today, and 90% don’t take in enough of another? In today’s episode, I’m going to tell you the most important micronutrients every female athlete needs to include to boost their performance and how you can get them in. Grab a pen and paper to take notes, and let’s ge...2025-06-0918 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 66: Frustrated With Cravings? My Method for Eliminating Cravings So You Can Fuel With ConfidenceAre you constantly dealing with cravings and feel like it’s hindering your progress? Do you get home from work or school, and you can’t stop eating chips, crackers, cookies or basically anything you can get your hands on? Are you frustrated? In today’s episode, I’m going to tell you why you’re getting those cravings and several ways you can prevent and eliminate them. Grab a pen and paper and let’s jump in! 💪💪Ready to fuel your body, build muscle and boost your performance without having to diet at the same time? A...2025-06-0516 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 65: Confused On How to Lose Fat While Maintaining Muscle? These Hacks Will HelpDoes it seem like every time you try to lose some body fat you just become skinny instead? You strength dwindles and now you just feel weak? Are you ready to stop starving yourself into losing weight and actually take care of your body while losing fat? If so, today’s episode is just for you! I’m going to give you several hacks to help you maintain muscle and maybe even gain muscle while you lose fat, and you won’t even feel terrible doing them! Get yourself a snack, tighten your ponytail and let’s...2025-06-0214 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 64: Sugar and Sports Performance: What Every Female Athlete Needs to KnowAre you constantly bombarded with social media telling you not to eat sugar? Are you feeling like if you ate even 1 gram of sugar, your body just might revolt against you? And when you do eat something with sugar, now you feel guilty? Are you confused on what to do? In today’s episode, I’m going to break down sugar and sports performance for female athletes. I’ll explain what sugar does in your body and if it’s something you should include or cut out forever. So tighten your ponytail and let’s go! 2025-05-2910 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 63: Struggling with Fatigue? 5 Tips to Boost Energy as a Female AthleteAre you exhausted all the time? Before training, during training, and after training too? Are you struggling to get out of bed the day after training? Are you worried you won’t even make it through your next training session? In today’s episode, I have 5 tips to boost your energy levels and ultimately your performance that are essential for female athletes to know about. 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 th...2025-05-2612 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 62: Why You Can't Seem to Get Stronger and How Meal Planning Will Turn Things Around as a Female AthleteDo you feel like there’s never enough time to figure out what to eat, let alone make anything so you just grab whatever you can or even skip? Do you train hard but feel like you’re not actually getting stronger? Do you want to look like you train as hard as you do? I’ve been there, done that, and meal planning is your missing link! In today’s episode, I’m going to explain how meal planning can save your sanity, build muscle, and boost performance and my method for planning out meals. 2025-05-2211 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 61: Post-Workout Fueling: The Step By Step Plan to Help You Recover and Build MuscleAre you skipping your post-workout snack in an attempt to lose weight? Or sick of spinning your wheels trying to build muscle? A study of 1,000 female athletes revealed that almost half of them were under-eating, and skipping a post-workout snack is a component of that. This episode breaks down why you need to grab a post-workout snack, what and when you should be eating it, and what my favorite post-workout snacks are. Be ready to take notes, and let's go! 💪💪Ready to fuel your body, build muscle and boost your pe...2025-05-1916 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 60: 6 Ways to Instantly Boost Protein So You Can Build and Maintain MuscleAre you struggling to get enough protein to meet your needs? Are you trying to build muscle and get stronger but you just don’t know what to eat to make it happen? In today’s episode, I’m going to give you my top 6 tips to instantly boost your protein intake so you can get stronger, fitter and build muscle! I’m not talking about just having a protein shake at every meal. I’m talking about real foods you can add to your day to instantly boost your protein intake! Grab a pen and paper to take so...2025-05-1517 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 59: How To Stop Low Energy Availability in Female Athletes- 3 Things You Can Do Now!Did you know that between 30-60% of female athletes experience low energy availability at some point and the number is even higher for sports that place a lot of importance on a lean physique?! This can look like sleeping 10+ hours a night but still dragging yourself out of bed, not being able to push yourself as much as you usually do, mood swings- I'm talking anxiety, anger, depression, the list goes on. Does this sound like you?? In today's episode, I'll tell you about my personal struggle with LEA, signs and symptoms, and 3 things you can do...2025-05-1213 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 58: Meal Planning for Muscle Building: How to Get Started, Even With Little Time!Are you tired of feeling like you're fueling your dreams with... well, maybe just whatever is left in the fridge? You pour your heart and sweat into every training session, pushing past limits you thought were unbreakable. But what about the fuel? That incredible, resilient body of yours deserves more than just grabbing whatever is quick or easy. You deserve energy, strength, and the confidence that comes from knowing you're taking care of yourself, mind and body. Today, we’re diving into the world of meal planning, but this isn't just any meal planning. This is...2025-05-0812 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 57: Struggling with Meal Prep Ideas? 3 High Protein Recipes to Get You Started!Today, we’re talking about meal prepping, and did you know that nearly 70% of female athletes struggle to maintain a consistent, healthy meal prep routine? And a shocking 85% report feeling overwhelmed by the time commitment it seems to require? If you’re nodding along, you’re definitely in the right place. We understand the juggling act between training, life, and trying to eat right. Today, we're diving headfirst into simplifying meal prep. I’m going to share 3 easy, game-changing recipes that will revolutionize how you approach your nutrition without sacrificing your precious time. Get ready to ditch the take...2025-05-0514 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 56: Why Your Energy is Always Low as a Female Athlete and 3 Easy Ways to Boost Energy, Now!Are you tired all the time and you’re pounding back coffee and energy drinks just to stay awake during the day? Have you noticed your performance has been declining and you’re just not able to push yourself like you used to? I’m glad you’re here because today I’m going to break down the 3 main reasons why you may be exhausted during training and throughout the day. I’ll also explain what you can do right now to counteract these things. Grab a pen and paper to take some notes and let’s go! 2025-05-0121 min

Consummate Athlete PodcastYour Best Performance Might be One Snack Away! Kristen Ziesmer RDIn this episode of the Consummate Athlete Podcast, we speak with Registered Dietician Kristen Zeismer about fueling mistakes, differences between adult and youth nutrition and how to avoid (huge) afternoon cravings after big rides and more ! 💬 Have a question for a Future Episode? Submit it anonymously here This Episode is Brought to You By: 🛠️ Try the Payable Add-On for your next event, project or order-form to get paid in a google form: PayableApps.com/ATHLETE – No app fees for 6 months! Curious about becoming a Consummate Athlete Podcast Sponsor? Please Connect with us HERE 🎧 Listen & subscribe in Your Favorite Podcast App: https...2025-04-2957 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 55: From Anxiety to Confidence Around Fueling as a Female Athlete with Jessica SalleAre you struggling to find peace with food? As an active female you know you need to eat but you’re worried if you do, you’ll just gain weight? Are you ready to address the underlying reason why you have anxiety around food? If you answered yes to any of these, you’re definitely going to want to listen to today’s episode! I’m thrilled to have the chance to interview Jessica Salle, a Licensed Marriage and Family Therapist Associate and founder of Salle Family Therapy. After today’s episode you’ll understand what the underlying rea...2025-04-2829 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 54: 5 Secrets to Build Muscle as a Female Athlete Without Spending Hours In the GymAre you spending 2+ hours in the gym each day only to feel burned out, exhausted, and like you’re actually losing muscle?! Here’s the situation- if you do too much and don’t give your body what it needs, your body will work against you, leaving you feeling more confused and frustrated than ever! In today’s episode, I’m going to explain the 5 secrets necessary to build muscle and not have to spend hours in the gym each training session! Grab a pen and paper to take some notes and let’s go! 💪💪Ready...2025-04-2411 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 53: Want To Boost Your Sports Performance As a Female Athlete? Your Low-Fat Diet Could Be Holding You Back.Are you constantly exhausted? Frequently injuring yourself? Always getting sick? Always hungry? These are all signs that you are not eating enough dietary fat! In today’s episode, I’m going to explain all the benefits of this misunderstood macronutrient, the best sources, and how to easily get it into your diet. If you’re ready to boost your performance and are ready to stop feeling like you’re starving all day, you’ll want to listen to today’s episode. Grab something to take notes with and let’s go! 👉Links Mentioned:2025-04-2118 min

The Scope PodcastEpisode 8. Rider Wellness. Sports Dietician Kristen Ziesmer discusses fueling riders' bodies for optimal performance on horse show days and training days. Spoiler alert; charcuterie boards and hard seltzers are not enough.Kristen Ziesmer, MS, RD, CSSD, LD, specializes in helping athletes reach their full potential with proper nutrition. She joins Karen and Jen to discuss macronutrients, hydration, and what to eat on show days, even if you're one of those people who says "I can't eat before I ride." Still wanting more after this episode? Tune into Kristen's show, Female Sports Nutrition Podcast or find her at elitenutritionandperformance.comSupport the show 2025-04-2025 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 52: Struggling With Meal Prepping? 5 Tips to Prep Your Meals As a Busy Female Athlete!Are you paralyzed with overwhelm when it comes to meal prepping? You know it would make your life easier but you have no idea how to start. Do you hate to cook so you give up before you even begin? I got you! In today’s episode, you’re going to learn my top 5 meal prep tips to help you overcome the overwhelm and not have to slave over a hot stove in order to have balanced, delicious meals! Grab a pen and paper to take notes, and let’s go! 💪💪Ready to fuel...2025-04-1711 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 51: Is Your Healthy Diet Ruining Your Energy and Sports Performance?Are you training so intensely that you’ve lost your period? Although it’s a welcomed break for a little while, you’re worried about your health as a result. Is your performance on the decline? Are you avoiding certain foods because they’re just not “healthy” and you want to be as healthy as possible? I’ve been there, done that and I want to share with you what I did to pull myself out of this mess. Today’s episode will take you from depriving your body to boosting your performance, energy, and even getting your period back...2025-04-1416 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 50: 3 High Protein Lunch Recipes You Can Meal Prep!Are you at a loss for what you can eat for lunch that will help you meet your fitness goals? Is there never enough time in the morning to pack lunch and your performance is suffering as a result? Are you ready to simplify your lunch routine with some easy to meal prep, high protein lunches?! That’s what today’s episode is all about! I have 3 delicious recipes that you can easily make your own and meal prep for the week. Never again run out the door without a balanced lunch in hand and have to sett...2025-04-1011 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 49: 4 Natural Alternatives to Pre-Workout Supplements For An Energy Boost!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...2025-04-0714 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 48: Do I Need Electrolyte Packets To Rehydrate?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...2025-04-0311 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 47: My Favorite Meal Planning Apps for 2025 To Save Time & Money!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...2025-03-3108 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 46: 4 Early Morning Pre-Workout Snacks You'll Actually Want To EatDoes 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-workou...2025-03-2707 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 45: How To Meal Plan For The Entire Week In Under 10 Minutes!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 whe...2025-03-2409 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 44: 5 Truths About Sports Nutrition Supplements & Why The Internet Isn't HelpingDid 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 su...2025-03-2012 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 43: Struggling with Under Fueling? 3 Ways to Kick-Start Your Journey to Recovery as a Female AthleteAre 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 strug...2025-03-1712 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 42 How to Stop Binge Eating In Its Tracks!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 s...2025-03-1313 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 41: 3 Muscle Building Nutrients You Need When Strength TrainingHave 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...2025-03-1012 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 40: How High School Athlete and Future Navy Cadette, Jackie Ewing, Overcame Her Disordered EatingHow 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...2025-03-0615 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 39: The Link Between Disordered Eating, IBS and Female AthletesAre 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 i...2025-03-0317 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 38: 4 Reasons Your Teen Athlete Is Worn Out After TrainingIs 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...2025-02-2720 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 37: How To Get Your Teen Athlete To Eat MoreAre 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 lo...2025-02-2417 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 36: Essential Nutrients Needed For Female Teen Athletes To Recover From TrainingHave 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...2025-02-2016 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 35: Is Your Female Teen Athlete Getting Enough of These Nutrients?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 incorp...2025-02-1713 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 34: 4 Easy Dinners You Can Meal Prep For Your Female Teen AthleteAre 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 m...2025-02-1315 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 33: 7 Warning Signs Your Daughter May Have An Eating DisorderToday'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 rea...2025-02-1115 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 32: My Go-To Protein Balls Recipe For A Quick and Healthy On The Go SnackHow 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...2025-02-0610 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 31: 5 Muscle-Building Breakfasts You Can Meal Prep and Save For LaterAre 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 performa...2025-02-0318 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 30: Do I Need A Protein Powder Supplement To Build Muscle?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 excit...2025-01-3014 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 29: 5 Pre-Workout Snacks for After School/Work Practices You Can Keep In Your BagAre 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 pro...2025-01-2713 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 28: 3 Quick and Easy Ways You Can Start Meal Prepping Right Now!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 adde...2025-01-2312 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 27: 4 Ways You Can Ensure You’re Eating Enough ProteinHow 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...2025-01-2012 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 26 When Should I Eat Throughout the Day for Consistent Energy Levels?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 b...2025-01-1615 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 25 Level Up Your Goals for 2025 With These 5 Tips!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 wit...2025-01-1311 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp.24 Are You Struggling With Female Athlete Triad?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...2025-01-0917 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 23 The 5 Things You Need To Include In Your Diet To Build Muscle and Boost PowerDo 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 incorp...2025-01-0616 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 22 How a High School Athlete Increased Her Food and Her PerformanceHow 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 m...2025-01-0217 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 21 4 Ways You Can Break Free From Diet Culture Today!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...2024-12-3015 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 20 How To Boost Your Cognitive Performance with Dr. Jenna StedmanHave 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...2024-12-2739 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp 19. How A D1 Athlete Turned Personal Trainer Transformed Her Diet And PerformanceAre 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 go...2024-12-2331 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 18 Intuitive Eating Unleashed: Empowering Athletes to Trust Their Bodies!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 goin...2024-12-2017 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 17 Instantly Boost Your Performance With Pre-Workout Fueling"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 bre...2024-12-1724 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 16 Protein On The Go: Quick Tips for Active WomenProtein, 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, sour...2024-12-1325 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 15 Stronger, Not Skinnier. The Case Against Under-Eating and Over-Training.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. ...2024-12-1028 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 14 How to Craft the Ultimate Balanced Meal Plan for Female Athletes!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...2024-12-0717 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 13 Unpacking RED-S: A Guide for Female AthletesToday’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...2024-12-0427 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 12 Is My Metabolism Broken? 3 Things You Should Do And Not Do Right NowHow 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 f...2024-11-2917 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 11 Want to enjoy eating without feeling guilty about it over the holidays?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! Imag...2024-11-2619 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 10 How To Eat To Look Fit and Toned and 4 Steps To Get You ThereSo 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...2024-11-2217 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 9: How To Set Boundaries With Difficult Family Members Around the Holidays For A Better Relationship With Your BodyHow 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...2024-11-1916 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 8: 3 Reasons You're Struggling With Food Cravings and How to Eliminate ThemDo 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! T...2024-11-1521 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 7: Why You Don't Look Like You Train As Hard As You Do and What To Do About ItToday 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 think...2024-11-1215 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp. 6: How To Improve Your Relationship With Food and Your Body With These 3 Simple StepsWe’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...2024-11-0818 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp 5: How You Can Boost Your Athletic Performance by Creating Boundaries Around Social MediaWe 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...2024-11-0513 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp 4: Carbs Uncovered: The Secret Fuel Behind Athletic ExcellenceIn 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 f...2024-11-0120 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp 3: Snack Smart: Essential Tips for Female Athletes to Fuel Their PerformanceToday 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...2024-10-2916 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp 2: My Struggle With Nutrition As A Female Athlete and How God Flipped The SwitchIn 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 th...2024-10-2822 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyEp 1: My Struggle with Nutrition As a Female Athlete the Eating Disorder PhaseHey 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...2024-10-2624 min

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost EnergyTrailerDo 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...2024-10-2601 min

Tomboy PodcastKristen ZiesmerThis is a long one but it is so so full of good nutrition tips and info! Kristen is a Registered Dietitian and owner of Elite Nutrition and Performance as well as wife and mother of 3. Discussing everything from nutrition with competitive goals vs lifestyle goals to transitioning your business online, we hash all out.2021-12-0254 min