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Full Circle Sports Nutrition

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Florham Park, NJ
Full Circle Sports Nutrition

Registered Dietitian & Strength Coach with a specialty in Sports Nutrition and adult wellness

I am a Registered Dietitian, Board Certified Specialist in Sports Dietetics, and Certified Strength & Conditioning Coach with over 8 years of experience in the industry. As the owner of Full Circle Sports Nutrition LLC, I work with young athletes and active adults all over the WORLD looking to improve their nutrition for performance and health reasons 💪🏼

Any questions? Send me a DM or an email at Derek@FCnutritionNJ.com and I'd be more than happy to help! 😄

01/17/2025

🌟 This isn’t meant to be a dig at all personal trainers — there are several out there that actually understand nutrition…

But this has always been one of the most debated topics between bodybuilders and Dietitians…

On paper, eating the exact same thing every day seems smart. It assures consistency and makes it easier to make sure you eat the same amount of calories/macros on a daily basis.

However, that’s EXACTLY what the issue is 🙈 Food is more than just numbers. Food is about enjoyment, nourishment, culture, etc.

If you’re a bodybuilder getting paid to look a certain way, then I get it — because eating is then part of your JOB. So it’s understandable if you’re more meticulous and “boring”

But for the everyday person looking to get in shape… this just isn’t it. A truly HEALTHY person can eat a variety of foods each day and still hit their goals — WITHOUT THE STRESS!!

In fact, eating the same foods every day (or the same small rotation of foods) is a major sign of ORTHOREXIA — which is a form of disordered eating that *appears* healthy, but is actually damaging to long-term physical and mental health 🙈

So if you’re looking to reach your goals while still ENJOYING your food and not stressing over every meal and snack, comment NUTRITION and I’ll message you with some tips 💪🏼

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01/15/2025

🧑‍🍳 Recipes are fun; but they’re also complicated. And after a long day of work, the last thing you want to do is gather 10 different ingredients and follow a step-by-step guide for dinner.

You’re hungry. You’re tired. You just want to eat a simply, healthy meal.

Well, I got you! 😃

You don’t need anything special. Just choose a meat, a carb, and vegetable. Add some oil in the pan, and grab whatever seasoning you like.

This is what I do for dinner just about every night, and it makes things SO much easier!

For example, I’ll season up some chicken and pop it in the oven, throw some veggies in the air fryer, and whip out the rice cooker for my carb. Minimal effort AND minimal clean-up afterward.

And if you need more help figuring out how to plan your meals according to your goals, comment NUTRITION and I’ll help you out 💪🏼

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01/09/2025

Whether you’re looking to lose weight, build muscle, run a marathon… whatever it is.. you need to have a GOAL and plan of action 🗒️ You can’t just go about it aimlessly and expect to see results.

But the goal and plan you set needs to be realistic. You definitely want to challenge yourself and set high expectations, but if you’re too aggressive and unrealistic, it’ll just cause burnout and eventually lead you to giving up altogether 🙈

This is why most people fail their New Years Resolutions by February. They want to go 0-60, thinking “this is my year” 🥶

But guess what — if it didn’t work last year, it won’t work this year!

So let’s be realistic and START SMALL! You can always adjust your goals later on if you feel like you’re not being challenge enough… but if you start too aggressive and fail, it’s hard to come back from that

Comment YOUR goals below!

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01/03/2025

Under-fueling is a MAJOR issues among athletes — as well as adults in the workforce! 😳

Yes — we talk a lot about young athletes not eating enough because it’s extremely common, but I’ve worked with several clients in their 30’s and 40’s who also fail to eat enough throughout the day, resulting in a decrease in exercise and work performance 🙈

The issue with both of these populations is that the signs/symptoms often overlap with other issues. For example, lack of progress or constant fatigue could also be due to poor sleep or high levels of stress. Weight loss may be desired for some people, so hard to identify if it’s good or bad weight loss…

Fortunately, it’s very rare that you’ll experience just ONE of these warning signs.

So, if you’ve noticed 2 or more of these signs lately, comment NUTRITION on this post for more info on fueling properly so you can stay focused at work/school and crush your workouts 💪🏼

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12/20/2024

One of the interesting facets of Nutrition Coaching is that there’s not much difference between making a weight loss plan vs. weight gain plans — except everything is the opposite 😅

Trust me, it makes sense …

Protein, fats, and fiber. These are the key to regulating satiety vs. hunger. Simple enough, right?

Need to lose weight? Focus on higher intakes of protein and fiber so you can feel more full with fewer calories.

Looking to build muscle? Make sure you get adequate protein for MPS, but don’t go TOO HIGH with the intake, because then you’ll be too full to get enough carbs and fats — which provide an easier source of calories to hit your surplus 💪🏼

Of course, everyone’s needs are further individualized from there, but this is a basic foundation to work from.

Comment NUTRITION to get more help with YOUR specific nutrition planning to hit your goals this year 💪🏼

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02/06/2024

4️⃣ easy tips to help with weight gain! 💪🏼

I commonly hear “I am eating a lot but I’m not gaining weight!”

This means you’re probably not actually eating a lot. You’re just eating high-volume foods with a lot of protein and fiber, or having big meals but insufficient snacks. 🤯

For more optimal results, focus on calorie-dense foods and make eating 5-6 times each day a non-negotiable 👌

Try out these other tips as well! ⬆️

and DM or Email me for more help! 💪🏼

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11/17/2023

If you lost your period, you need to address it ASAP!! Period loss, albeit "common" or "normal" in female athletes, is VERY SERIOUS and poses a lot of risks to injury, performance, and long-term health 🙈.

These are some of the tips that can help you re-gain some weight and restore your period early on.

But if it's been a while (i.e. more than 9 months) or you continue to struggle, send me a DM or email so we can work on a more thorough plan to get your period back 💪🏼

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11/16/2023

This is not an exhaustive list. There are MANY exercises that runners can/should do in order to reduce injury risk and performance...

But based on various research studies and my experience working with runners + being a runner myself, these 5 exercises provide substantial benefit to running performance.

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If you need help figuring out how to lift as a runner, check out the Runner Strength Program on my website to get started 💪🏼
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11/15/2023

Cooking is simple. If you want it to be...

you can choose to follow complex recipes and make very colorful dishes. It definitely makes food a lot more fun! 😅

But if you find that overwhelming or complicated, that's fine! All you need is a protein, a carb, and a vegetable. Add some seasonings. And cook in some oil.

That's it! Complete meal, right there! 💪🏼

⭐️ And if you're unsure of portion sizes or how to implement more variety, that's where working with a Registered Dietitian can come in handy 💪🏼 Send me a DM for more info 📲

11/14/2023

If you used to believe that resting all day would allow your body to properly recover, consider incorporating some light movement instead! 🚲

Low-intensity cardio the day after a competition helps to get blood flowing so you can flush out lactic acid.

This way you won’t be sore for days and you will be fresher for the next training session! 💪

11/13/2023

Don't drink. But if you do, be smart...⁠
⁠
College athletes in particular — it can be very hard to avoid temptations, especially if other teammates are going out drinking. Just be SMART. Remember why you're at college, and don't risk your athletic career for one night of drinking.⁠
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If you're going to drink, make sure it's the night before an OFF day!!⁠

Address

Florham Park, NJ

Opening Hours

Monday	7am - 8pm
Tuesday	7am - 8pm
Wednesday	7am - 8pm
Thursday	7am - 8pm
Friday	7am - 8pm
Saturday	9am - 3pm
Sunday	9am - 3pm

Telephone

+19739448537

Website

Https://www.fcnutritionnj.com/coaching

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