Renewal Nutrition & Fitness Coaching

04/15/2026

3 Mistakes Endurance Athletes Make, and How to Fix Them! https://youtu.be/I1J5l3LQjzs

(Plus, one bonus tip for GI issues!)

3 Mistakes Endurance Athletes Make & How to Fix Them

04/02/2026

General rules of thumb for hydration:
-Short runs under 60 minutes you may not need water, but it’s still a good idea to keep blood flowing to the gut and to stay on top of your daily needs 💦

- For longer runs, aim for about 1-3 cups of water per hour….unless you like running slower and feeling worse doing it, which I swear is the case for many runners who refuse water! 🥴 A sweat test can tell you exactly how much to consume if you’re a competitive athlete 😅

-Can’t tolerate that much? Take small sips throughout to get used to drinking more, and do the best you can!

- Everyone’s needs vary slightly. Check your weight before and after your run. You should weight about the same after. If not, increase your fluid and possibly calorie intake 🏃🏼‍♀️

- If you’re doing several hours and/or it will be hot, you’ll likely want to add some sodium to better maintain hydration

-YouTube link is in bio or go to the renewalfitcoach YouTube channel and search for Basic Hydration Guidelines for Running 📺

03/25/2026

Need help managing IBS through diet & lifestyle changes? Visit my website for a downloadable guide & meal plan for the Low-FODMAP diet, or DM to learn more about working with me through insurance.

To see the full YouTube IBS video this clip came from, click the YouTube link in bio.

03/05/2026

Even if you don’t FEEL ankle or foot pain, that doesn’t mean you don’t have tightness or limited mobility that affects your physical movement, exercise and athletic abilities. Avoid these shoes as often as possible and regularly stretch, roll and mobilize your feet, toes and ankles for optimal physical health and performance!

Use discount code RENEWAL for good-for-you shoes that ALSO ground you and promote better health. For more details on each sandal type, the out my YouTube video review (link in bio)

I also really like Whitin closed-toe shoes from Amazon - the most affordable wide toe box, zero drop shoe I know of.

03/03/2026

Laugh every day and have fun. Those who do will heal faster than those who don’t. - Dr Frank Lipman

“A cheerful heart is good medicine, but a crushed spirit dries up bones” - Proverbs 17:22

Health isn’t just about exercise, sleep and quality nutrition, but about reducing stress, community and enjoying life. Make sure fun and joy are part of your daily life for optimal wellbeing! 😁

02/11/2026

Tired of sore muscles and cramps? Watch this video to learn what can help!
https://youtu.be/h4Sao-M00t4?si=NVw7teXs4OL00H_Vr e h

Get 15% off Charley Magnesium Sports Gel with code RENEWAL15 here: https://bit.ly/3ZnSi72Suffering with muscle cramps and soreness? Topical magnesium can hel...

02/03/2026

Which Fats are Healthy or Unhealthy? Here's a guide to choosing healthy fats! https://renewalfitcoach.com/blog/which-fats-are-healthy-vs-unhealthy/

Which fats are healthy vs unhealthy? Let’s delve into the differences between types of fat, what to look for on nutrition labels, and how much fat our bodies truly need from a functional perspective.

01/27/2026

Your body isn’t designed to run on highly processed foods. These food-like substances lack the natural vitamins, minerals and anti-inflammatory compounds found in real, God-made food which nourish and heal the body. Instead, these foods run down your organs and mind and can contribute to inflammation, pain and disease.

If you want to run like a well-oiled machine, fuel your body with actual food that comes from the earth, not from laboratories.

Need ideas for where to start? Download my free anti-inflammatory flexible meal plan: https://mailchi.mp/0b1ecde831b2/flexmealplan

01/22/2026

Want fewer muscle cramps and soreness? Learn the benefits of topical magnesium for quick relief! https://renewalfitcoach.com/blog/the-benefits-of-topical-magnesium-for-athletes/

Did you know that topical magnesium for athletes can help prevent and stop muscle cramps, improve athletic performance, reduce soreness, and promote muscle recovery?

01/20/2026

Step-by-step tips for following a low-FODMAP diet, often used for IBS and SIBO.

Click the link to get the guide and meal plan, or DM me for nutrition counseling to help walk you through your gut health issues!

https://renewalfitcoach.com/product/low-fodmap-diet-guide-meal-plan/

01/15/2026

A Practical Guide for How to Follow the Low FODMAP diet for IBS or a hypersensitive gut:

In this blog, we’ll break down what the low FODMAP diet is, how to implement it, how to learn your food triggers of gastrointestinal (GI) symptoms, how to come off of the diet, and some tips for success.

01/05/2026

Struggling with acid reflux? Here are practical tips for managing GERD and acid reflux: https://renewalfitcoach.com/blog/how-to-manage-gerd-with-diet-lifestyle-changes/

Here are effective strategies to help you manage GERD and embrace a more comfortable eating experience.