Fuel Your Passion - Sports Nutrition Counseling and Coaching

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Fuel Your Passion - Sports Nutrition Counseling and Coaching

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Fuel Your Passion™ was created out of a love of all things athletic and a belief that by fueling your body with the right foods and fluids before, during and after training and competition you can increase your energy & improve your performance.

01/02/2026

Which habit(s) will you prioritize in the new year? Start small and work toward your goals one step at a time! You’ve got this!

10/02/2023

A landmark study by Hall et al. (2019) matched dietary patterns in relation to Ultra-Processed Vs. Minimally Processed foods. What we eat has a big impact on our health, and ultra-processed foods like candy, soft drinks, pizza and chips do not contain enough of the beneficial nutrients that the body requires.
It might sound like we should go back to eating only foods that are minimally processed, but with restricted time and budget, this isn’t an option for every individual. The goal here is to eat well in most cases by balancing and including both within the time and confines of our current dietary pattern.
Unprocessed or minimally processed foods: Fruit, vegetables, eggs, meat, and grains.
Processed foods: Freshly made, unpackaged bread, tinned fruits and vegetables, salted nuts, ham, bacon, tinned fish and cheese.
Ultra-Processed: Ice cream, ham, sausages, crisps, mass-produced bread, breakfast cereals, biscuits, carbonated drinks, fruit-flavored yogurts, instant soups, and some alcoholic drinks including whisky, gin, and rum.
Start by reading labels, learning how to develop your cooking skills so you can dine more often at home, and challenge yourself to fill half your plate with fruits and vegetables for most meals.

10/02/2023

Every athlete reaches a point in their career where they need to transition to stay relevant. Age touches us all. How will we handle the shift to realizing that in certain cases, our best performances are behind us. While it would be easy to sulk or curse my busy for its changes, I’ve decided to take a different approach that entails a reevaluation of my strengths and minimizing my weaknesses. The goal is to work with it, not against it. While my fast twitch fibers ardent as prevalent, my experience as an athlete is a wide & deep chasm to draw from in times of need. It allows me place the local 5k in context of all the other things I want to excel at in life. Sure, I always want to win, but the juice it would take ti PR at this distance is no longer worth the squeeze. Which means ill continue to line up to keep my streak alive, but next year I’ll work on breaking 3 hours in the marathon (a distance much more suited to this current body). Next fall will be my first sabbatical, and that’s one of many projects I’m excited to Thurs my hat in the ring with to see where I stack up. I was double the age of all eight young men that finished in front of me. Thank you 40’s for showing me who I am and giving me the confidence to assess & be ready for what comes next!

09/25/2023

Viva Las Vegas. The stadium is incredible. Meeting fellow sports performance director .780 and his team was a highlight of my trip. The ability to network with other sports dietitians is one of the things I love most about my current gig. We all face the same struggles, and I’m thankful to feel part of a community that is striving for excellence and using the science to keep these players feeling good & playing to their potential. Thankful for the road lees traveled that led me here. It’s a privilege & an honor to be part of the process!

09/15/2023

Have you ever walked into a situation where you thought you were giving back to others only to realize the blessings were just overwhelmingly in your court? That was exactly how I felt last night presenting to the Cedar House community last night. Hearing their stories, seeing what my friend and former athlete Brad is doing to guide and mentor these individuals as they navigate living a healthy sober lifestyle was so touching. What a gift to be around these folks. Words of encouragement abounding on all sides. I walked away feeling better about the world we live in and thankful just to get a glimpse into Gods work occurring daily in this place. Inspired & affirmed once again that I’m doing what I can with the small gifts I’ve been given in my sector of influence. That’s all we can each do, day in, day out. but the greatest of these is ❤️

09/02/2023

Running form

Working on your running form isn’t something that should ever leave you as a runner. As we age & become more experienced , it’s a continuous process that allows adjustments to be made to prevent injury & maintain speed. I’ve assessed hundreds of athletes as an endurance coach, and it’s only fair I continue to assess my own, as that 3 hour barrier in the marathon is still on the goal list. Starting with hip flexor extension angle (which is measured from vertical) at 20-25 degrees ideally. This is in conjunction with a parolee forward lean of 5-10 degrees. Both areas require athlete to not have overly tight hip flexors, upper quads & psoas muscles (use your foam roller people). A recently published systematic review of running biomechanics and styles by Van Oeveren et al., 2021 notes:

"In order to bring about a flight phase, the runner needs to generate a force that at least exceeds the force required to support body weight. The flight phase therefore reflects the runner's ability to generate power during the relatively short [time on the ground]. To generate sufficient force for a flight phase, it is necessary to 'compress' the leg spring." How can you work on improving your mid-foot strike and flight time? Focus on cadences of 85-93 one-foot strikes per minute, plyometrics (think hill bounding & box-jumping) and incorporate speed work (sparingly and after you’ve been running awhile!). A strongly “pulled” back arm helps that core rotational motion (my former coach said it should look like it’s been pulled on a rope from your elbow). I hope that helps! Let me know what you think of my form & if you can use these tips to improve.

08/30/2023

If you aren't incorporating smoothies into your nutrition routine, you are missing out! They are one of the simplest ways to add a nutrient punch to your day with minimal effort and planning! Smoothies can be made of a variety of fruits and vegetables (did you know we are almost to September which is national fruit and veggie month!) making them an optimal source of vitamins, minerals, and fabulous antioxidants. More often than not, I add whey protein powder to help meet my protein needs as an active athlete who is always looking to maximize leucine content multiple times per day.

The first smoothie is perfect for post-workout when you don't feel like eating a whole meal quite yet or as a snack. We tried this favor with the and they loved it! The second incorporates cocoa flavanols, which support your body's natural production of nitric oxide (think vasodilator to get more oxygen-rich blood to hard-working muscles during exercise or to flush out by-products for recovery). The brand I use, Flavamix, has 900mg of cocoa flavanol antioxidants per serving.

Not a sponsored post! Just sharing some ideas that work well to incorporate healthy foods into your diet to help you live a full and powerful life! As an athlete, we have to take every opportunity to improve, so this is one easy way you can up your smoothie game!

08/20/2023

One of the most rewarding aspects of this gig is the opportunity to meet individuals with creative scientific minds who are changing the world to help others. Dr. Joe (Maroon) is the neurosurgeon and one of those people that never ceases to amaze me. One minute he’s working on a clinical trial, the next he’s writing a book on Omega-3 fatty acids. He will never get old because he refuses to stop using his fantastic brain to see a need & attempt to fill it. He sends me journal articles to discuss & asks my opinion on certain supplements, topics & dietary trends. One day (when I finally grow up) I hope to be just like him!

08/13/2023

To the most beautiful bride & person . We’ve watched you grow into a magnificent young woman who loves her family fiercely and has found her counterpart in . You will navigate this life together through the ups and downs. So grateful you found each other! We love you both!!

08/04/2023

Presenting to our scouts on nutrition strategies for the road! Traveling doesn’t have to derail your goals! A little forethought and planning goes a long way!

08/03/2023

What a week! It’s an honor to be part of the family and sharing the message of how can enhance your active lifestyle as part of a whole-foods approach is fantastic! Thankful to have the opportunity to film some sports nutrition segments in beautiful South Dakota with & Suzy. This community-based initiative is reigned to help high school & college athletes (and beyond) harness the tools to improve their nutrition & set up foundational habits not just fit sport, but for life. Give them a follow so when the videos start coming through you can let me know what you think!

07/29/2023

Beach life with Emma

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Oak Grove Road
Knox, PA
16232

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http://www.fuelyourpassion.net/

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