Strength Training for Performance Through Perimenopause and Beyond – Part 2

Tanya Jones Performance, Running Performance, Training, Uncategorized 2 Comments

No matter where you are in your menopause journey, we can look at strength training in the same way. If you still have some hormones, even though they are fluctuating and declining [or perhaps you have chosen to use menopausal hormone therapy (MTH)] it is important to remember that you still need exercise stress and a protein to actually stimulate muscle protein synthesis. Let’s discuss how to utilize different training modalities to build and maintain lean muscle mass and bone density during perimenopause and beyond.

Athletic Performance Through Perimenopause and Beyond – part 1

Tanya Jones Performance, Running Performance 4 Comments

Hi, are you like me, wondering why your midsection is expanding and why you’re having trouble hitting performance targets? I know that I train hard, eat well and do my best to get sleep, minus a few TikTok rabbit holes every once in a while. So, what’s going on? I decided to do some research and it appears that I’m …

How to Heal (from chronic or acute injury)

sarah cuff Avoiding Injury, Heal Injury, Run Recovery 5 Comments

When I first began working with clients years ago, it didn’t take long until I realized one of the most common requests I would forevermore be receiving (along with desire for energy and performance) was help to overcome various injuries. Most runners appear to believe that injury is part of the game – if you run, you will get injured …

Whole Grain versus Refined

sarah cuff Gut Health, Nutrient Timing, Performance 2 Comments

I was asked recently if it’s true athletes should limit whole grains during competition and instead choose items such as white rice and white bread. In a nutshell, the answer is yes. But really – it’s more complicated than a simple yes or no. Allow me to explain… Years ago when was finishing up nutrition school at CSNN I remember …

How to Fuel an Ultra

sarah cuff Run Faster, Run Stronger, Running Performance 6 Comments

For any runner who aspires to run an ultra marathon (which is technically anything longer than the marathon distance) and for those of you who currently do tackle ultras, you’ll either have an idea or have personally experienced how daunting fuelling the longer distances properly can be. I’ve now run a half dozen 50k’s and 50 milers along with 2 …

Choose the Right Protein Powder (Part 2: Plant-Based)

sarah cuff Macronutrients, Run Recovery, Supplements 6 Comments

I spoke in part 1 about how to choose the right whey protein powder and made it clear there (and would like to reiterate here) that I don’t believe most athletes NEED a protein powder. However protein powder can definitely make life a lot easier when it comes to successfully meeting ones daily protein requirement. That said, integrating the right protein powder …

Choose the Right Protein Powder (Part 1: Whey)

sarah cuff Macronutrients, Run Recovery, Supplements 4 Comments

As a holistic sports nutritionist who first and foremost seeks (both personally and professionally for clients) to get all nutrients required from whole foods, let me be clear in stating I don’t believe most athletes NEED a protein powder. However protein powder can definitely make life a lot easier when it comes to successfully meeting ones daily protein requirement. That said, integrating …