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

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

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://cronometer.com/

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

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

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

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

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:

https://podcasts.apple.com/us/podcast/my-struggle-with-nutrition-as-a-female-athlete-and/id1776376387?i=1000674786683

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

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