Eminence Nutrition

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Eminence Nutrition

Registered Dietitian Services Are you new to the active lifestyle and want to improve your overall health?

If yes, Christine can help!

Eminence Nutrition is a sports nutrition consulting business located in Kingston Ontario, but virtually available to work and connect with amazing people in all of Ontario.

Are you looking to improve your athletic performance? Christine is a Registered Dietitian and Sports Nutritionist with a passion for performance nutrition, helping athletes fuel for sport and humans fuel for life. Learn more about Christine here: https://www.eminencenutrition.com/about

05/15/2026

Hello third trimester 👋🏼

Also, this sound 👌🏼😂 Hard to believe I have only 12 weeks to go! Feeling grateful, overwhelmed, excited and nervous all at the same time!

05/13/2026

Getting an iron infusion today as a pregnant sports dietitian 🩸 and using it as a reminder to talk about low iron since it is so common in the endurance sport world.

Have you ever had your doctor tell you your iron is normal yet you still feel fatigued or off? Unfortunately, I hear this a lot. Athletes have higher iron needs and higher cut offs for iron markers and some doctors aren’t aware of that or have the full picture of your training load to know.

Struggling with fatigue or plateaued performance? Send me a DM, I’d love to chat. 💚

05/09/2026

✨A (delayed) half marathon post✨

I know everyone says this, but the woman’s body is incredible! I’m so amazed that I was able to run (and occasionally walk) a half marathon at 25 weeks pregnant. The weather made this day wonderful and having running with me the whole time was so lovely 🥰 Also, huge thanks to those who chose to take time out of their day to come and cheer (you know who you are 🫶🏼)

03/20/2026

✨20 Weeks✨

This journey has been SO cool.

I’ve known for most of my life that I wanted to be a mom and I’ve also always been curious what it would actually feel like physically, mentally - all of it.

Movement has been such a big part of my life - from track and cross country, to competing in CrossFit for nearly a decade, to now strength training and long-distance running again. So experiencing my body change while still training has been really interesting.

It definitely hasn’t been all sunshine and rainbows (first trimester… 🥲), but I’ve genuinely enjoyed adapting my training, modifying exercises, and getting curious about what my body needs right now.

I’ve been fortunate to keep running so far and I even have a half marathon planned in 5 weeks 👀 Stay tuned!

Experiencing training and nutrition through a completely different lens has been eye-opening, and I already feel like it’s shaping how I’ll support my female athletes even more.

Still learning, still adjusting, but feeling really grateful for it all 🤍

If you’ve been pregnant and training, I’d love to hear what felt the most different for you?

02/06/2026

All too often I’ll hear student athletes tell me they didn’t have time to eat breakfast… or missed a snack between classes… or barely had time for lunch before practice.

And I get it. Schedules are packed. Days are long. You’re doing your best to juggle school, training, and life.

But here’s a hard truth: If you don’t have time to eat, you don’t have time to train.

Fuel isn’t secondary, fuelling is part of training.
 Eating enough is one of the most overlooked performance tools I see, and one of the easiest places to make real gains. 💚🏃‍♀️
If this feels hard or overwhelming, you don’t have to figure it out alone. This is exactly what I help athletes with.

Click the link in my bio to book a discovery call with me, I’d love to chat 💚

01/07/2026

And I’ll happily continue having these conversations if it means people get to nourish their bodies better and feel less guilty about 🙃

11/28/2025

Upon popular request… Chickpea Fried Rice Recipe (vegetarian)

Makes 6 servings

Ingredients:
- 1 cup uncooked rice
- 2 cans chickpeas, rinsed
- To taste: salt, pepper and garlic powder
- Olive oil
- 1 broccoli crown, diced
- 1 large carrot, grated
- 1 large red or yellow onion, diced
- 4 celery stalks, diced
- 1 pack of plant-based bacon
- 10 eggs
- Green onion bunch, diced
- To taste: soy sauce, cayenne pepper, and chili flakes

Directions:
1. Preheat oven to 425F.
2. Make rice according to package instructions.
3. Toss the chickpeas with some olive oil, salt, black ground pepper and some garlic powder. Place on a baking sheet and bake for ~45-55 min depending on crispiness preference. Stir half way through.
4. Pour some olive oil in a large pan and fry veggies until tender crisp, then remove from pan into a large bowl.
5. Use scissors to cut the plant-based bacon into small strips and fry in the pan. Remove from pan and add to the large bowl with veggies.
6. Season the eggs with salt and pepper. Add olive oil to the pan and then scramble the eggs. Remove eggs to the large bowl with the veggies and bacon.
7. Add the cooked rice to the large bowl.
8. Add soy sauce, chilli flakes and cayenne pepper to taste and mix everything together!
9. Portion out into 6 meal prep containers. Top with roasted chickpeas and green onion garnish.

Enjoy ☺️

11/05/2025

Building now for what’s next 💪🏼

After months of high mileage followed by a little break, it’s now time to focus on building strength and getting stronger before my next marathon training block!

Here are a few clips from my lower body workout today. Last time I did back squats was about 10 months ago because I’ve been focusing on single leg exercises - running is a single leg sport so single leg exercises are a must for runners! It was fun throwing these in the mix today!
Ive also been doing these leg extensions since my quad strain because what a great way to activate the re**us femoris 🥲

Would you like to see more of my training during the foundation season (aka off season)?? Let me know!

11/03/2025

Post Marathon Tips 🏃‍♀️✨

1. Prioritize Rest and Recovery
Your body goes through quite the beating after a marathon so we need to prioritize at least 1 week (maybe even longer) of no running. Your muscles may feel fine after a week, but your ligaments and tendons can take up to 12 weeks to fully recover. Even if you feel ready 2-3 weeks after, focus on gentle movement like walking, easy cycling or yoga.
Don’t underestimate sleep! Muscle growth and repair is stimulated during sleep. Aim for 7–8 hours per night (and enjoy not having to set that early alarm!).

2. Eat Enough Food (don’t underfuel!)
Just because your exercise has significantly reduced doesn’t mean your intake should. Your body has a lot of repairing to do and it needs the “materials” to do so! Aim for at least 3 performance plates and 2-3 snacks per day. Focus on protein at every meal and snack, lots of colours (fruits and vegetables) and definitely still include complex carbs like grains, starchy vegetables and legumes.

3. Stay Hydrated
Being properly hydrated helps transport the “materials” to your repairing tissues, removes waste products and helps reduce inflammation. The following day include electrolyte drinks or sodium rich foods, keep sipping water and monitor your urine colour until it’s a pale yellow colour. Continue to drink enough fluids in the following weeks.

4. Listen to your body! 💚
Think of the recovery process as part of your marathon plan. If you start to gradually introduce exercise again and it takes a few extra days to recover from it, it’s a sign your body isn’t ready and you need to back off, which is okay! Give yourself that grace to take a break. All your fitness won’t be lost, I promise you.

Want support during your off season? Book a discovery call with me using the link in my bio. I’d love to connect to see how I can help.

10/21/2025

First run outside since the quad strain 🙌🏼
This guy’s love for running is contagious. He’s the one who got me back into it a year and a half ago. 🤍🩶🤍

10/08/2025

I’m not running the Toronto Waterfront Marathon on October 19th 🥺.

This was an incredibly difficult decision, but over the past few days I’ve been coming to terms with it. ❤️‍🩹

I’ve been building for this marathon since January — gradually increasing mileage each week, taking deloads every 3–4 weeks, and strength training 2–4 times per week so I could run 42.2 km strong.

I hired a coach in July to program my runs and keep me accountable with pacing targets. I got blood work to be sure everything was on track before peak training. I sacrificed late nights with friends, prioritized sleep, and made sure I was getting 8–9 hours each night.

I practiced carb loads, tracked my sweat rate, and religiously drank tart cherry juice every evening (haha).

All things considered, training was going well!

Don’t get me wrong — it was hard, and my body was tired — but I was always checking in with myself, making sure I wasn’t pushing past what it could handle.

That’s the thing about marathon training: you’re constantly riding the line of your body’s capacity. And this was territory mine had never trained in before.

I may not be running a marathon this year, but mentally, it feels like I did. This build challenged me in ways I hadn’t expected — physically and mentally — and I’ve learned so much about myself along the way. How could I not be proud of that? My body did some pretty incredible things. ❤️‍🔥

This is not the end! Stay tuned! 😈

Address

Kingston, ON
K7K THROUGH K7P

Website

https://www.eminencenutrition.com/

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