{tab=Performance}
Eat Better, Train Harder, Race Faster
I’ll work with you to develop a personalized nutrition program designed to achieve your individual fitness and performance goals. An optimal nutrition plan could be just what you need to make your training and racing more effective, more rewarding, and more enjoyable.
Most runners have got their training down but find that nutrition is the missing link in achieving peak performance. Some of the most common questions I get asked by runners are:
“What should I eat before training runs and hard workouts?”
“What should I eat on race day?”
“How soon after a workout should I eat and what are the best foods to eat for recovery?”
“How many calories should I be eating each day? How much protein do I need?”
I have years of experience answering these questions for countless athletes ranging from recreational runners to elite endurance athletes. My knowledge and recommendations stem from a multitude of resources as well as my own experience in utilizing a variety of nutrition strategies in my training and racing. I will answer these questions for you and more as I teach you how to use general sports nutrition principles to improve the quality of your training and performance in any event.
Here are some of the unique ways I can help you develop and implement your optimal nutrition plan:
A personalized diet assessment with recommendations based on your training and nutritional requirements
Using a dietary analysis of your 1-day food record and your personal health questionnaire I will help you identify key areas for improvement, and then focus on real life changes that are easy to implement and maintain.
We will work together to develop an individual plan that is personalized to your lifestyle, fitness and performance goals. I will create a personalized report that details your caloric and macronutrient needs based on your current training and personal health assessment. Then I will help you formulate an eating plan that allows you to take in the right nutrients at the right times to maximize your training and recovery and give you that competitive edge.
Long-term planning and adaptability
Your training and racing schedules change throughout the year so your nutrition needs do as well. I will teach you how to adjust your nutritional intake for the various training cycles you go through and how to adjust your plan if you encounter injury or illness.
Following an optimal nutrition program will not only enhance your performance in training and racing, it will reduce your recovery time from workouts and races, enhance your immune function, and reduce your overall risk of injury and illness to keep you functioning at a high level year-round.
Personalized answers to your specific nutrition questions
Our performance and weight loss plans will give you unlimited email access for one month to answer any and all questions you have about your nutrition. Topics may include:
- Pre-training and pre-competition nutrition
- Post-training and post-competition recovery
- Hydration and electrolyte balance
- Vitamin and mineral supplementation
- Sports nutrition supplements and ergogenic aids
- Special diet concerns (vegan/vegetarian, gluten-free, low-fat, low-sodium, diabetes, etc.)
Don’t take our word for it. See first hand how we can help you revolutionize your diet and improve your performance.
Get started now!
[/slider]
{tab=Weight Loss}
Lose Weight and Gain Energy to Perform at Your Best
I’ll give you the guidance, knowledge and support you need to lose the weight that is holding you back without sacrificing your running performance. With an individualized meal plan, constant feedback and support, and step-by-step instructions, you’ll safely lose the weight and gain the energy you need for better training runs and faster races.
Losing weight is difficult to do on your own, especially if you don’t want to impair your running performance in the process. Consume too few calories and you’ll be dragging on your most important runs and actually hinder weight loss. Eat too much or the wrong foods and you’ll be stuck running more without seeing any results on the scale.
I have years of experience working with runners just like you. Together, we’ll develop an easy-to-implement meal plan based on the foods you normally like to eat. More importantly, I’ll help keep you on track and adjust your nutrition plan to make sure you stick with it and get results.
Here are some of the unique ways I can help you safely lose the weight you need:
A meal plan designed around your exact training and your food preferences
I will work with you to target an ideal weight range for optimal health and performance and then determine your calorie needs to reach and maintain your goal weight. An initial phone/Skype conversation will allow us to review the nutritional demands of your training program as well as your medical and nutrition history. Using this information we will work together to develop realistic weight loss and health goals and the best determine the best strategies to reach those goals.
Using your 3-day food record I will assess the nutritional adequacy of your daily eating patterns and determine the key areas we can focus on for improvement. I will work with the foods you are already using, foods you enjoy and are comfortable with, to develop a personalized meal plan that will lead to successful weight loss while allowing you to maintain a high level of energy all day long.
I have experience creating meal plans for individuals with food allergies or intolerances, vegans/vegetarians, and those with health concerns such as high cholesterol, high blood pressure, and diabetes. My meal plans are not a one-size-fits-all template; together we will develop the best plan for YOU to ensure long-lasting success.
Feedback and check-ins
Without follow-up phone sessions and email monitoring, online nutrition programs are rarely effective.
We will schedule 2 follow-up phone/Skype calls throughout the next month to address all of your questions or concerns and adjust your meal plan as necessary to keep you on track to reaching your goals.These check-ins are helpful ways of keeping you accountable to the plan we developed and also provide you with the motivation you need to keep you on the path of continued success.
No more confusion
You’ll get specific answers to any nutrition question you have. No more scouring the Internet for nutrition advice or wasting time and money with the latest fad or diet trend. I will answer your questions directly and with specific recommendations based on your personalized training and weight goals and nutritional preferences.
Person specific
Most runners eat a healthy diet but are missing a few key components to help them achieve and maintain permanent weight loss. I will help you identify and target your weak areas and then focus on real-life changes that are easy to implement and maintain to help you become the healthiest runner you can be.
Don’t take our word for it. See first hand how we can help you lose weight and get healthier.
Get started now!
[/slider]
{tab=Marathon Training}
Recovery Optimally, Fuel Your Workouts and Practice for Race Day
Whether you’ve just signed up for your first marathon or you are a seasoned veteran looking to improve your time, I can help you develop a training diet to support your workouts, create a race day fueling plan to get you to the finish line strong, or give advice on the best meals or foods to use leading up to and on race day.
Proper marathon fueling is more than just eating a big pasta dinner the night before the race. Optimal nutrition and training in the weeks and months leading up to the big race not only condition your muscles to be more receptive to storing carbohydrates, but also condition your body to get used to foods and beverages you are fueling your runs with. We offer a variety of nutrition plans that can support you throughout your marathon training and allow you to perform at your best no matter what your nutritional needs are.
Depending on the plan you choose, here are some of the unique ways I can help you in making your next marathon experience your best yet:
Personalized weight loss and nutrition plan
Many runners sign-up for a marathon and a commit to a marathon training plan to support their weight loss efforts. With an appropriate training a nutrition plan, weight loss can be fun, rewarding, and easier than ever. By signing up for the Weight Loss nutrition plan you will receive our greatest level of support through:
- A complete 3-day dietary analysis and personal assessment report to identify your nutritional needs and develop your personal goals
- A 7-day meal plan that will teach you how to eat, using foods that you are comfortable with and enjoy, and allow you to safely lose the weight you wish to lose while still supporting the demands of your training program
- 3 Skype consultations to discuss your goals, address your concerns, and answer your questions as you begin your marathon program
- You will also receive a discount on our Race Fueling plan that will assist you with the specifics of your race day nutrition to get the most out of your race experience
Personalized performance plan
Most runners eat a generally healthy diet but need help with the fine-tuning in order to train and race at their very best. By signing up of the Optimal Performance plan, you will learn how to structure your diet to support the daily demands of your marathon training. I will also help practice your race day nutrition strategies by training with foods and drinks you plan to use on race day. In addition this plan will provide you with:
- A 1-day dietary analysis and personal assessment report to help you identify your nutritional needs
- A Skype consultation to talk you through your nutrition and training goals and answer your questions
- Discounts on a 7-day meal plan to help get you started and a discounted race fueling plan to prepare you with everything you need for race day
Whatever plan you choose and whatever your nutritional needs are, we are here to give you the support you need to get the most out of your marathon training.
Get started now!
[/slider]
{tab=Race Day Fueling}
Avoid Hitting the Wall, Upset Stomach, and Approach Your Race with Confidence
I’ll create an individualized plan to address all of your fueling needs on race day and the week leading up. We’ll work together to develop a practical race fueling protocol based on your specific nutritional needs to get you to the finish line strong – no more bonking, no more sloshing stomach, no more bathroom pit-stops.
The final week before the big race can have you feeling a bit anxious. One of your biggest concerns may be “What should I eat in the days and hours leading up to the race? What can I do to make sure I have enough energy to make it to the finish line and not end up with cramps or stomach issues along the way?”
Whether this is your first race or you’ve experienced fueling issues in the past, I can help you develop a race fueling plan that will not only get you to the finish line, but also keep you feeling strong and confident along the way.
Here are some of the unique ways I can help you develop and implement your optimal race fueling plan:
Personalized hydration strategy
Based on your individual sweat rate, I’ll create a specific hydration and electrolyte replenishment schedule for your race distance. You’ll know your optimal hydration needs for any type of weather and how to achieve them no matter what the scenario.
Personalized carbohydrate plan
I’ll provide you with minute-by-minute instructions for fueling and carbohydrate intake on race day based on your weight, calorie expenditure, and race pace. Optimal intake during the race will help you prevent dehydration and maintain a normal blood sugar level to prevent bonking or hitting the wall. We will work together to decide the best mode of carbohydrate intake for you (form, flavor, amount, etc.).
5-day carbohydrate loading plan
I will give you dietary recommendations for the 5 days leading up to the race, race day breakfast instructions, and hour-by-hour meal suggestions for your goal race distance.
Whatever plan you choose and whatever your nutritional needs are, we are here to give you the support you need to get the most out of your marathon training.
Get started now!
[/slider]
{tab=Healthy Living}
Invest in Your Health and Well-being
Optimal nutrition isn’t just a concern for athletes or runners looking for improved performance. Good nutrition is vital for optimal health and we all have our own unique nutritional needs to achieve optimal health. No matter what your specific dietary requirements or unique “quirks” are, I can help you develop a comprehensive and easy-to-follow nutrition plan to improve your overall health and well-being.
Do any of the following scenarios describe you?
- Feel chronically fatigued or have a general lack of energy necessary to perform daily tasks
- Struggle with stress and/or eating in response to stress
- Routinely go “on” and “off” diets and have a hard time maintaining your goal weight
- Have special health conditions (high cholesterol, high blood pressure, diabetes) that could be improved through dietary changes
- Have food allergies or intolerances (Celiac disease, lactose intolerance, etc.) or follow a special diet (vegan/vegetarian, low-fat, low-sodium, etc.)
If you find yourself struggling with any of these issues, consider investing in one of our nutrition plans. After all, an investment in improving your nutrition and dietary habits is an investment in your overall health and well being.
Here are some of the ways our nutrition plans can help you:
Personalized hydration strategy
Based on your individual sweat rate, I’ll create a specific hydration and electrolyte replenishment schedule for your race distance. You’ll know your optimal hydration needs for any type of weather and how to achieve them no matter what the scenario.
Dietary analysis and personal assessment reports
You will receive a full analysis of either a 1- or 3-day food record to find out how your current diet measures up to your nutrition goals. You will also receive a personal assessment report that addresses the areas that could use improvement and suggestions on how to make the changes.
Meal plans
I will work with the foods you enjoy and are familiar with to create a 7-day meal plan that is satisfying, easy to follow, and meets your nutritional needs to keep your energy levels high throughout the day. These meal plans will teach you how to structure your meals throughout the day so that you can easily maintain your healthy food habits and avoid the pitfalls that come from getting too hungry. I recognize that no two people are exactly the same so I create each meal plan from scratch in order to fit your likes/dislikes, allergies or intolerances, or special health conditions.
Live Skype consultations
Using Skype, we will be able to communicate efficiently and address all of your questions and concerns regarding your nutrition plan. Follow-up consultations will help keep you on track and allow us to make any adjustments that need to be made to your nutrition plan.
Whatever your unique dietary needs or nutrition concerns are, I am confident we help put you on the road to success and achieve your goals.
Get started now!
[/slider]
{/tabs}
