Fuel to Thrive

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Spokane, WA
Fuel to Thrive

We are a group of dietitians and personal trainers wanting to help you optimize your health! We educate, empower, and walk alongisde our clients.

We love working with athletes, those with chronic GI conditions, and peri/menopausal women! Fuel can be looked at literally, as food, and metaphorically, as passions. I think we need to recognize what fuels us metaphorically before looking at what fuels us literally. What gets you excited? What gets you out of bed in the morning? Is it a competition you are training for, or is it the moments you g

et to spend playing with your grandkids? No matter what fuels you metaphorically, I can help you find what fuels you literally. I do this by living up to my mission: Redefine health. Empower individuals. Create lasting changes.

05/07/2026

Summer is ALMOST here ☀️ and while it’s technically still spring, these sunny days are the perfect excuse to start leaning into summer vibes a little early.⁠
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One of my favorite ways to do that? A simple, refreshing batch of homemade popsicles.⁠
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There’s something about a cold, fruity treat that instantly makes the season feel lighter, slower, and more fun! These are easy to make, customizable for the whole family, and a great way to use up fruit you already have on hand.⁠
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Plus, you can keep them as simple or creative as you want—just blend, pour, freeze, and you’ve got a freezer full of ready-to-go summer energy.⁠
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These little popsicles are a simple way to make the last stretch of spring feel a bit more like summer has already arrived—and honestly, we’re not mad about it 🍓🍑🍦⁠
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Link in below for recipes!
https://www.yourfueltothrive.com/blogfeed/healthy-homemade-popsicles?rq=summer

04/30/2026

Bloomsday is almost here, Spokane! 🌸🏃‍♀️🏃‍♂️⁠
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Whether you’re chasing a PR, soaking up the energy, or just out there for the otter pops along the way 😉—we’re cheering you on!⁠
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A few different race-day tips to keep in mind:�⁠
• Give yourself extra time race morning—parking, shuttles, and lines can take longer than expected⁠
• EAT BREAKFAST! (think carbs + a little protein like Bagel + jam | Oatmeal with banana + maple syrup | Toast + peanut butter + banana)�⁠
• Dress for the weather (and remember—you’ll warm up fast once you start)�⁠
• Use the first mile to settle your nerves and find your rhythm�• Break the course into small sections (hello, Doomsday Hill 👀) and celebrate each mile!—it makes it feel more manageable�⁠
• Take advantage of aid stations—small sips early can go a long way�⁠
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And don’t forget—look around. Bloomsday is one of the most fun, community-filled races out there 💛⁠
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We’ll see you out there Bloomies!

04/23/2026

☀️ warm weather = smoothie season⁠
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I’ve been leaning on smoothies a lot lately—especially on busy mornings or after runs when I don’t want a full meal but still need something that actually fuels me.⁠
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I see this all the time with clients too (and I’ve definitely done it myself)…⁠
either not eating enough, skipping protein, or throwing together a smoothie that ends up being mostly carbs and doesn’t keep you full.⁠
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The biggest shift is honestly just building it a little more intentionally:⁠
fruit + protein + fat + liquid⁠
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That combo makes a huge difference in energy, recovery, and actually staying satisfied.⁠
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A few easy combos I’ve been liking lately:⁠
– strawberry + banana + Greek yogurt + almond milk⁠
– mango + pineapple + protein powder + coconut water⁠
– blueberry + spinach + almond butter + oat milk⁠
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Also—prepping smoothie bags ahead of time = game changer when you’re short on time⁠
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I put a few more ideas + recipes on the blog if you want to mix it up

https://www.yourfueltothrive.com/blogfeed/smoothie-recipes?rq=warm%20weather

04/16/2026

Racing season is HERE 🏃‍♀️✨
Marathons, half marathons, triathlons—your training is ramping up… but is your fueling keeping up?

Here’s the truth: most endurance athletes are either not eating enough or not eating the right foods—and it will catch up to you. Low energy, poor recovery, plateaued performance, nagging injuries, even hormone and health issues 🚩

Fueling isn’t just an afterthought. It’s your edge.

✨ What we help you dial in:
• Pre-workout fuel → so you start strong (not depleted)
• During training nutrition → to maintain energy + performance
• Post-workout recovery → to rebuild, recover, and come back stronger
• Simple, realistic meal ideas → that actually fit your busy life

Whether you’re chasing a PR or just want to feel strong and steady through your training block, the right plan changes everything.

You deserve to feel:
💪 Strong
⚡ Energized
🏃‍♀️ Fast
🧠 Clear
❤️ Healthy

If you’re tired of guessing what to eat (and hoping it works), let’s build a fueling strategy that supports your goals this season.

👉 Work 1:1 with one of our registered dietitians to create a personalized fueling plan for your training + race day.

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04/09/2026

Spring baking = officially here 🍋🫐

These Protein Lemon Blueberry Muffins are one of our go-to snacks right now—simple, balanced, and so good. Made with just a handful of ingredients, they’re perfect for meal prep, quick breakfasts, or an easy grab-and-go snack.

✨ High protein
✨ Naturally sweet + fresh
✨ Kid-friendly + freezer-friendly

Trust me… these won’t last long in your kitchen.

👉 Grab the full recipe through our link in bio: https://www.yourfueltothrive.com/blogfeed/protein-lemon-blueberry-muffins?rq=blueberry

Save this for later & tag us if you make them!

04/03/2026

Kevin and I just got back from Palm Springs (our first trip kid-free), and yes…we ran on vacation, but it wasn't an easy choice. ☀️🏃‍♀️⁠
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Even in 90+ degree heat (after training all winter in 30° 🥶➡️🥵), I still found myself debating—rest and sleep in, or get up and run?⁠
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We ran. We loved it. And we survived 😅⁠
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Running on vacation isn’t always easy—between schedules, heat, and fueling, there’s a lot to navigate. A few quick tips:⁠
✔️ Easy pre-run carbs⁠
✔️ Don’t skip post-run fuel (protein + carbs!)⁠
✔️ Bring electrolytes⁠
✔️ Lower expectations⁠
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And remember—taking a week off won’t ruin your fitness.⁠
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So the real question: are you running because you want to…or because you feel like you should?⁠
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I shared more tips on vacation running (especially around fueling) in this month's blog

https://www.yourfueltothrive.com/blogfeed/vacation-running

04/01/2026

Most endurance athlete moms come to me feeling like feeding their families and their goals cannot coexist in a simple way! I am here to tell you that you CAN eat what you serve your family AND crush your goals- yes, even if your kids only want to eat mac and cheese!!

I've been thinking about creating a How to Eat Like an Athlete Without Making Different Meals than Your Kids Guide. If you'd like to be the first to get it, respond GUIDE below!

03/26/2026

Quick, healthy dinners don’t have to be complicated.⁠
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This Mediterranean Quinoa Turkey Bowl is one of our favorite easy weeknight meals—packed with lean protein, veggies, and whole grains to keep you fueled and satisfied.⁠
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✔ Lean ground turkey for protein⁠
✔ Quinoa for fiber + steady energy⁠
✔ Veggies like zucchini, mushrooms, spinach, and tomatoes⁠
✔ Ready in about 30 minutes⁠
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It’s the kind of meal that works just as well for busy weeknights, meal prep, or post-workout fueling.⁠
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Grab the full recipe at the link below:

https://www.yourfueltothrive.com/blogfeed/healthy-easy-quinoa-turkey-bowl

03/19/2026

As a mom, you’re not simply “too busy.” You’re under-supported.⁠
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You’re training for a marathon. Or a triathlon. Or a trail race with serious vert. Or you're just getting back into running after pregnancy/postpartum/years of small children. ⁠
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And you’re also…⁠
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Packing lunches. Managing schedules. Navigating the big feelings of your tiny people. Working. Carrying the mental load.⁠
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Of course you’re exhausted.⁠
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But here’s what we see all the time with high-performing moms 👇⁠
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It’s not a motivation problem. (you have that)⁠
It’s not a discipline problem. (you have a lot of that)⁠
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It’s a fueling + recovery problem.⁠
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Endurance training on top of motherhood requires:⁠
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✔ Carbs on purpose (not by accident)⁠
✔ Consistent daily protein⁠
✔ Electrolytes — not just water⁠
✔ Recovery fuel within 30–60 minutes⁠
✔ Enough overall intake to protect energy + hormones⁠
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You can’t out-train under-fueling. And you shouldn’t have to figure this out alone. At Fuel to Thrive, we help busy moms fuel like athletes — because you are one.⁠
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Training for big goals this year? Let your nutrition match your ambition. Work with us!⁠
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03/12/2026

Gut-friendly recipe alert!⁠
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We know how hard it can be to find delicious recipes that actually work for sensitive tummies and food intolerances — which is exactly why we love this one.⁠
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This gluten-free + dairy-free banana oat muffin recipe from our dietitian Lori is:⁠
• Naturally sweet and satisfying⁠
• High in fiber to support digestion⁠
• Great for meal prep, breakfasts, or snacks⁠
• A wonderful option if you’re managing GI issues, food sensitivities, or food intolerances⁠
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Grab the full recipe linked below
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If you’re navigating IBS, chronic GI symptoms, or unsure what foods feel best for your body, you don’t have to figure it out alone. Our dietitians are here to support you every step of the way.⁠

https://www.yourfueltothrive.com/blogfeed/healthy-banana-muffin-recipe

03/05/2026

From our dietitian Lori 🤍: "Pregnancy has been humbling in the best way. I’ve been incredibly lucky to feel mostly well, and that’s allowed me to keep moving in a way that feels really good for both my body and my mind.⁠
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Training goals have looked different, but as always, movement has been medicinal to me as my body changes. The biggest principles guiding me so far:⁠
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✨ Consistency over intensity✨ ⁠
Doing something just about daily. Some days that’s a run, some days a walk, a hike, a strength class, or just gentle stretching. It all counts.⁠
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✨ Listening to recovery cues✨ ⁠
Pregnancy is already a full-time physiological workout. I’ve had to respect fatigue, take more rest days, and be flexible when my body asks for less.⁠
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✨ Fueling like my body is working harder (because it is!)✨ ⁠
Activity while growing a human requires more energy, more hydration, and more intentional nutrition than I was used to before.⁠
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Every pregnancy looks different, but for me, daily movement + adequate fuel + grace for changing capacity has been the sweet spot." ⁠
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If you’re navigating pregnancy (or wanting to prepare your body for it) and wondering how to balance movement and nutrition, our dietitians are here to support you 🤍

Address

711 N Helena Street
Spokane, WA
99202

Telephone

+13039180569

Website

http://www.yourfueltothrive.com/

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