My goal is to help you achieve your goals by optimizing your nutrition. Let's find the nutritional approach that works best for you and your lifestyle.
On Pace Wellness is proud to offer Nutrition consulting for the Portland Thorns FC and to have partnerships in place with GC Strength Team, PACE Therapeutic Associates, and RunDoyen.
04/22/2023
Okay so I think I want to run a marathon. And OF COURSE I have this feeling after Boston. š (DROP YOUR MARATHON RACE SUGGESTIONS IN THE COMMENTS!)
I havenāt run a marathon in over 5 years, and Iāve never had a coach for bay that Iāve run, so Iām really curious about what Iād be able to put together at this stage of life and possibly with a coach.
I still have the desire to run another ultra this year, and I have no idea which will come first (likely the ultra), but I am eager to start looking for a marathon and getting the rest of the year planned out. Cheers to all of you who ran Boston last weekend and thank you for the inspiration as well! āØ
04/06/2023
Well, Gorge Waterfalls 50k sure taught me a lot last weekend. Iāve been reflecting on this race all week. From a performance standpoint, this was my worst ultra performance since I started running ultras. Do you see that stick in the photo? I had to use that stick for 14 miles to save my quad from giving up on meā¦and it worked! So yes, not a great finishing time and I didnāt keep form nor remain physically strong throughout the race, but it was my mental performance that I am so impressed with. Yes, I impressed myself! I signed up for this race back in September with full STOKE, ready to crush a 50k that meant a lot to me given the connection I have with (Iām one of their in-house nutritionists) and because this race looked so dang cool last when I was watching the live streams during 2022ās race. But the reality of having a baby and both my partner and I working very full time weighed on my ability to train. I lived at the 25-35 miles per week range and the longest run I got in was 18 miles and it was only once. Yeah, I was not physically prepared to run 31+ miles, but my heart was and my mind kept me going. The grit was there. And 50 kilometers after starting with a bit of doubt but full hope, I crossed that finish line with a fire burning stronger than before.
Major props to Freetrail and for a phenomenal weekend of full trail culture display. Special specific thanks to for all you do for this community. And a special thanks to for cheering my name when you could!
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04/01/2023
Iām looking forward to getting out to the Gorhe tomorrow for the Gorge Waterfalls 50k by and ! While I wish I could tear it up out there, the truth is that itās not been easy finding the time to train adequately for an ultramarathon. Iām going to count on my body that it remembers how to do this and make sure to nail my nutrition to bring me to that finish line. And most importantly, Iām looking to have fun in the forest and on the muddy trails. Thatās what trail running is all about for me. Itās almost tmeā¦ !!!
03/31/2023
Letās highlight green foods! Green foods contain a vast array of micronutrients and phytochemicals that support healthy blood flow, cardiovascular health and function, bone health, and more! Two compounds to spotlight: chlorophyll (which gives green foods their green color) and nitrates. While more research needs to be done, we currently believe chlorophyll has great benefits for skin health and anti-inflammatory activity. Nitrates are what I love about green foods because nitrates turn into nitric oxide. Nitric oxide can be extremely beneficial to arterial health (cardiovascular), which is the same mechanism for why athletes get a performance boost from nitric oxide (or from consuming plant-based nitrates). Ever hear about beetroot powder? Yeah, this is the reason you probably haveā¦and beets are purple or golden but beet greens are a great source of nitrates too!
Also, green foods are a phenomenal source of fiber! My favorite compound, hands down!
So whether youāre eating broccoli, sprouts, celery, peas, okra, beet greens, kale, arugula, or any other green food, youāll do well to keep eating this color very regularly.
Get in touch with questions or to set up a consult to strategize!
03/17/2023
I like to call beans a true superfood. Theyāre packed with fiber; theyāre a great source of protein; and theyāre rich in starchy carbs which wonāt make you overweight but will instead feed your good gut bacteria, and most are good or even excellent sources of many nutrients we wouldnāt think of such as calcium and iron for example.
Beans are a great food to help with improving satiety too, so if youāre hungry all the time and maybe lacking fiber in your diet or potentially not enough protein, check in with your bean consumption!
So here are 3 ways to sneak in more beans into your diet. I love our instant pot for making beans pretty quickly to add to dishes, and we almost always have a hummus in the fridge too for healthy snacking!
And I often get asked, āWhich beans should I be eating?ā My answer: āThe beans you enjoyā¦or like the most.ā š
Happy eating!
03/07/2023
WHICH SLIDE SPEAKS TO YOU??
Did you read our recent post about Satiety? Check it out if you havenāt, and then come back here to take note on 3 hacks to take common foods and snacks and elevate them! The enhanced nutrition - more fiber, healthy fats, and protein - is helpful for staying full longer and balancing blood sugar, and this is good for weight management, healthy hormones, and cardiovascular and metabolic health.
02/08/2023
Have you ever wondered what adaptogens are? You have probably come across this term a few times by now. Mushrooms and mushroom products have been trendy and claim to be adaptogenic, and the same goes for ashwagandha! So many of our clients have successfully brought adaptogenics into their life - especially for stress management - but it truly is a personal matter what can work best for people. Learn more in the slides, and consider reaching out to us for a consult if you are curious about if adaptogens are right for you.
02/05/2023
Beautiful 90 minutes in Forest Park this morning, listening to the beautiful conversation between and in a recent episode. That was a special one for sure! Trail runners and lovers of nature or wannabe lovers of nature: give that one a listen! The training for Gorge Waterfalls 50k continues! LFG!!! š²š²š²
01/18/2023
The second post in our golden milk series gives you a glimpse in the benefits of golden milk. I donāt think you need to swap your daily coffee for golden milk in order to get these benefits, but including golden milk even once or twice per week has its benefits.
More antioxidants.
Digestive support.
Anti-inflammatory.
Oh, and delicious!
See our recent reel for a a quick walkthrough of making golden milk, and our next post will show another fun way too!
Relatedly, I had ās Golden Latte mix with Turkey tail mushroom and that was sooo good! I highly recommend trying that out!
Stay golden āØ
01/10/2023
We say it often: Nutrition matters. And if youāre a very active person and want to stay that way (athletic longevity!) it can matter a whole lot more too. Here are three nutrients athletes should make sure they are getting enough of in their diet:
Iron // Magnesium // Vitamin D
And while the graphic gives some reasons for this, there are many more reasons for why these nutrients matter so much, and they include ways in which these nutrients support your general health as well.
Do you want to make sure you are getting enough from your foods? Do you want to optimize your nutrition? DM or Email us today to get started! š» š±
01/08/2023
Hill repeats on the trail today. Iām starting to train for Gorge Waterfalls 50k. LFGORGE!!! I actually talked to my wife about this and she said weāre at the stage of our life (as busy working parents) weāre I may need to schedule my longer runs on our calendars. š Hey, if itāll work, Iām down to give it a try! So hereās to scheduling more trail runs and getting after it! Also, shout out to and .puppi for keeping me company on the trails today as I listened to their episode!
01/06/2023
Hey athletes (especially runners!): as you dive into base-building and maybe start strength-training some more too, itās important to be aware of underfueling. And if youāre new to athletics and maybe signed up for your first event ever in 2023 or first event in many years, o want you fo be successful and healthy, and properly fueled! š
The graphic above shares common signs that an athlete who is actively training may be underfueling, or not eating enough calories for their active lifestyle. I want to expand the definition of underfueling by also including in this situation the fact that you may be getting sufficient calories but grossly insufficient nutrients which can still lead to some of these symptoms. These symptoms can happen even if you are properly fueling so donāt worry if you are tired on the day after a hard workout day or if you need a nap the afternoon of long run day! But if you notice a pattern or if you notice that these signs are ever-present, then itās time to take action.
Iām a firm believer that athletics requires attention to your nutrition and, more broadly, to your recovery. Nutrition is an important part of this picture, so I do encourage folks dealing with this or who want to be sure they are not underfueling to reach out to us! Letās take a look at your nutrition together and letās get you on the right path to not only a healthier training cycle but also to a healthier you. A You that has plenty of energy for workouts and for work/kids/socializing/sex/pets/farm work/ etc. A You that is feeling energized by training and performing, not feeling like they hate their life and have no vibrancy because training is sapping the life outta ya!
Letās do this together!
For anyone who reaches out and mentions this post, weāll give you a 15% discount to a dietary analysis, which can be a great place to start! Keep a food log and one of us will analyze it for you and provide key feedback! Ready to commit to more? Letās talk coaching options!
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Equipped with a master's degree in nutrition science, Will helps people improve their health and reach their goals by optimizing their nutrition. Whether itās to address a health concern, elevate athletic performance, improve sleep, manage energy levels, recover from an injury, or to ensure general health and wellness levels are at an optimum, nutrition is important. Willās individualized approach to nutrition coaching is designed to meet you where you are and get you to where you want to be in a realistic and sustainable manner.
Through On Pace Wellness, Will has helped people who were or are living with various health issues including diabetes, IBS, IBD, Crohnās disease, Celiac disease, diverticulitis, GERD, osteoporosis, and more. As an avid runner and soccer player, Will works often with athletes whose levels of athleticism and feats range from the general level to that of professional and Olympic. Will also uses nutrition to help athletes through injury rehabilitation.
My journey into Nutrition began with running.
I learned several years ago that nutrition plays a big role in your athletic performance, not just your health. Nutrition has the potential to help make your goals a reality or to impede your training and performance, while compromising your health at the same time.
At first, I started reading a lot about nutrition and health, and then I put what I was reading into practice. I tried eating certain foods and avoiding others; not eating past certain times; tracking every calorie and nutrient. For me, figuring out the nutrition that worked best for me was a long process and it's been a journey. This journey is what helped inspire me to return to graduate school in Portland to earn a Master's of Science in Nutrition. Though not exclusively a performance nutritionist, I do focus much of my energy toward helping athletes and those who are physically active to adopt a nutritional lifestyle that optimizes their health and performance.
Athlete or not, my goal is to help you achieve your goals by optimizing your nutrition. I will work with you to find the nutritional approach that works best for you based on your lifestyle, your needs, and your goals.
Contact me to get started!
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Will lives in Portland, Oregon with his wife, Valentina, who is studying to be a naturopathic doctor.
