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
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 …
Nutrition Tips for Busy Runners
I often hear runners joke, “Why does work always get in the way of my running?!” If only we could spend our days focused only on running, nutrition, and recovery! Eat. Sleep. Run. Repeat. That would be the life wouldn’t it? Alas, reality kicks in and we find ourselves balancing running with family time, work, other hobbies and life’s daily …
My Body Fat Story
Note, I’ve retitled and edited this post as of October 2019 to reflect the fact this article was written not so much to educate others on what to do but as more of my personal journey. Updates are in italics. After taking a hiatus from this blog for just over half a year to educate myself, and re-evaluate my mission …
How to Heal (from chronic or acute injury)
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
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 …
Bone Health, Vitamin D and the Question of Supplementation
I broke my foot nearly 12 weeks ago in the middle of January. I slipped, caving my ankle inward sharply, as I jogged down a steep set of wooden stairs in the foggy mist. My ankle bone made brief contact with the stairs – so fast you wouldn’t have seen it happen had you been there – and then I …
How to Fuel an Ultra
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)
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)
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 …