Achieve Top Performance Sports Nutrition

07/16/2025

J’aime la France. 🇫🇷 🤍
A few weeks ago, my mom and I explored Paris and the French Riviera for her 60th birthday. It was a trip of a lifetime. Immersing myself in French culture, I’m blown away by France’s beauty - the country, architecture, art, food, people. Simply perfect, less is more. 🤍
This trip sparked my creative spirit and has me in a nurturing state of self reflection. I desire to create more playfulness in both my work and my personal life. 🤍
A few heartfelt insights from my time in France:
▫️French coffee is tiny tiny tiny (but strong) lol
▫️French food is simple yet deeply satisfying
▫️Time is nature does wonders for your mind
▫️Take your PTO and play. That’s what it’s there for
▫️Get pastries and baguettes before going through TSA security lol (there’s only a Starbucks and McDonald’s in the Paris airport terminal)
▫️Choose the vegetarian option on the airplane if you have a sensitive stomach
▫️Cassis and the Calanques stole my heart 🌊
▫️Bring your journal for travel📓
▫️Ask for a carafe of water when dining out
▫️If traveling to France in the summer, pack very light clothing - tanks, skirts, shorts.
▫️It’s okay to experience travel anxiety. Accept and embrace. 🤍
▫️It’s totally acceptable to eat bread and cheese.
▫️It can be helpful to protein powder to help meet daily needs.

04/23/2025

Recovery and rest isn't a "break" from training - it's when the real progress happens.
Highly ambitious and driven, the concept of "rest" for figure skaters is often mistaken for "laziness". Rather, rest and recovery does quite the opposite.
Promoting muscle recovery / adaptation to training, mental restoration / clarity, reduced risk for illness / injury - rest is a critical part of an athlete's training.
It can feel vulnerable to take time "off" from physical training, but it is essential to make you a better athlete - performing at your best - and as a well rounded individual.
I recently came down ill and have been saddened to not be able to train the way I typically enjoy over the past few days, which inspired me to create this post. I recognize that my body is working overtime to fight infection and recover. Adding tools to my toolbox of hobbies, activities, mindfulness practices that I enjoy (many of which I gained through my time in sport working with cognitive performance specialists and sports psychologists), I've come to find peace and complete relaxation in this time of rest.
A gentle reminder that your body is worthy and deserving of rest and recovery. Rest does not necessarily mean you have to become a "couch potato", unless that is your calling! It is a shifting of a lens to other parts of your wellbeing - to nurture, show gratitude towards, and shower with compassion.
Consider rest and recovery and opportunity to recharge, care towards, and strengthen areas of your wellbeing - making you a better athlete, all around.
All relationships, including one with sport, requires healthy boundaries.
You show yourself love, gratitude, respect, and compassion by honoring rest and recovery.

03/19/2025

There's a ton of nutrition-related misinformation flooding our minds. Let's clear the air and embrace all that food (and all foods) have to offer our bodies!

03/17/2025

How much protein do figure skaters need?
With frequent wear and tear from skating, it's crucial to ensure adequate protein is consumed to accelerate recovery while staving off injury.
Read on for general protein guidelines for the figure skater!

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01/12/2025

Humbled to announce my newfound partnership with Everyday Warrior Nation. 🤩🤍 I will be writing articles for their website regularly. Excited to share my first article published. Link in bio ☺️🙌

12/11/2024

Timing is everything ⏰💥 Fuel your body right when it needs it most! From pre-workout power-ups to post-training recovery, nutrient timing is your secret weapon for peak performance. 🏅💪

12/10/2024

Let’s clear up some common nutrition myths that could be holding you back from reaching your full skating potential! 🧠❌

12/08/2024

Figure skating is a high energy expending sport in which it is crucial for athletes to consume a well balanced dietary regimen. There are specific nutrients figure skaters need to maintain optimal health while maximizing and maintaining a high level of performance.
Read on for essential nutrients specific to figure skaters!

12/08/2024

Competition Day Fueling Made Easy :)

10/26/2024

Post-cycle snack nutrition hack
Swap out sour cream for non-fat plain Greek yogurt. Mix with your favorite seasoning packet. I chose Hidden Valley Ranch Dip Mix for a classic take on vegetable dip.
High in protein and calcium to support recovery and keep you fueled for success. 💪🏼🏋🏽‍♂️


Feel free to mix and match!

09/24/2024

Pumpkin season just keeps getting better...

08/10/2024

Do your muscles ever feel overly sore and achy?
There are specific fueling techniques and nutrients proven to accelerate exercise recovery while maximizing adaptation to training.
You put in all the hard wok on a day-to-day basis, why not reap the benefits?!?!