Flow State Nutrition

20/03/2024

Love you all!! But I need to take some time away!

In the meantime, you can email me at Tory.flowstate@gmail.com or work with me via or .food.freedom ♥️

See you later! 🕺🏻☀️

16/02/2024

📣 A cup of coffee before your early morning run, ride, ski, or swim is NOT enough.

Try adding some simple carbs like a piece of toast with jam, a few graham crackers, or a glass of juice 🧃

I GUARANTEE you'll feel stronger and more energized 🥳

Give it a try and let me know!

02/02/2024

Ahhh I’m already getting excited for mountain running this summer ⛰️ and my first 100 miler 👀

✌🏻 questions for all of you…

1️⃣ What big objectives do you have lined up for this summer? Races? Runs? Rides?

2️⃣ Do you have your fueling plan dialed in? Are you using gels, chews, potatoes!?

I wanna know! For reals! Let me know in the comments.

Also, is anyone else out there running run rabbit run 100!? 🐰

30/01/2024

Taylor gets it 💁🏻‍♀️

Want to be more like Taylor? Secure your spot now for the 🎉FREE 🎉 workshop: Strategies for Setting Your Next PR 🏆

Curious about what's in store? Here’s a sneak peek of the topics were diving into:

📌 Nutrition mistakes that are holding you back from achieving your goals - I bet its one of three things!

📌 Strategies to get you out of undereating 🔄 overeating cycle

📌 What, when, and how to eat to hit that next PR and reach your full potential as an athlete and human

📝 And, you'll walk away with a strategic action plan that you can start implementing ASAP.

This workshop is for you if you want to get totally confident about what, when, and how to eat so that food supports your efforts and your life!

And guess what? It's TOTALLY FREE! 🎉 Grab your seat now.

Can’t wait to see you there 🥳

24/01/2024

Secure your spot now for the 🎉FREE 🎉 workshop: Strategies for Setting Your Next PR 🏆

Curious about what's in store? Here’s a sneak peek of the topics we are diving into:

📌 Nutrition mistakes that are holding you back from achieving your goals - I bet it's one of three things!

📌 Strategies to get you out of undereating 🔄 overeating cycle

📌 What, when, and how to eat to hit that next PR and reach your full potential as an athlete and human

📝 And, you'll walk away with a strategic action plan that you can start implementing ASAP.

This workshop is for you if you want to get totally confident about what, when, and how to eat so that food supports your efforts and your life!

And guess what? It's TOTALLY FREE! 🎉 Grab your seat now.

Can’t wait to see you there 🥳

10/12/2023

Have what you want ✅

Add what you need ✅

04/12/2023

23/11/2023

HAPPY THANKSGIVING 🦃

xx, Tory

22/11/2023

All start team right here 🥇

This duo is my go to for cooler fall rides 🍁

I’m not sweating very much, so I don’t need as many fluids/electrolytes, but I still need carbs!

1 scoop Skratch hydration mix + 1 pack gummies = 🚵🏼‍♀️💨

22/11/2023

"It's just dinner."

That realization changed everything.

Once I realized that I could have stuffing, pie, turkey, or any of it at ANY time, there was no more chaos around the holiday table - just gratitude.

Check out this week's podcast episode for more tips on navigating Thanksgiving as an intuitive eater! Available on Apple Podcasts and Spotify 🎧

15/11/2023

Does this sound familiar? 👇🏻

🧠 “If I buy a bag of chips, they will be gone in one day.”
🧠 “If only I had more willpower, I wouldn’t have failed that diet.”
🧠 “I am so good all day, but at night I feel out of control around food.”
🧠 “I’m trying to eat healthy, but I have no self-control.”

I think we’ve all been here.

From very early on, we've been taught that if we can’t stick to a diet, somehow we’re failures. Somehow, it’s our fault: we lack the self-control. We lack the willpower.

So what if I told you that diet willpower is a myth? When it comes to what you eat and when, you have a lot less control than you think.

Instead, there are physiological, biological, and psychological mechanisms that are making you want that food! Your body is trying to tell you something.

Let's start listening 👀

If you want to take a deeper dive into this topic, check out this week's episode of the Tater Thoughts podcast.

11/11/2023

So, you know a balanced meal contains...

Protein, carbs, color, fat, and flavor (right? 👀)

But how do you know how much of each component to include in your meals?

📣 PERFORMANCE PLATES!

Step 1: Choose the performance plate that best matches your activity for the day
Step 2: Use that plate for all 3 meals (and add snacks in between)

Any questions on this? Let me know in the comments 👇🏻

08/11/2023

Yes, we all know carbs are essential during our efforts...

But, what about protein!? 🤯

Yup, we need that too!

The general recommendation for efforts over 3 hrs is to consume 5-10g of protein per hour.

This can prevent muscle breakdown and feelings of hunger during those longer efforts!

Peek the post for some of my favorite fueling options with protein 👀

03/11/2023

Most of the athletes I work with are not eating enough!

Are you one of them? 👀

31/10/2023

💭 If you think to yourself, "I can’t stop eating candy, even when I’m full," I want you to know that feeling out of control around candy is not the problem

Instead, it is a symptom of unmet needs - physically or emotionally

So, let’s try to uncover what is really going on, by asking yourself these three questions 👇🏻

1. Am I allowing candy on a normal basis?
2. Am I saving up calories to that you can eat the candy?
3. How am I eating the candy?

If you want to take a deeper dive into this topic, check out episode #1 on the Tater Thoughts podcast 🥔 🎧

27/10/2023

My goal for you next time you go out:

✨Choose the meal you REALLY want to eat.

I know this is easier said than done...I get it. Maybe you start with a side dish or even a drink that sounds absolutely amazing. Then, we try for the main course after some time.

Every time you challenge a food fear, it is a step forward ✅

29/08/2023

Pre-workout nutrition can be confusing!

A lot of my clients have trouble figuring out when a pre-workout snack is necessary 🤯

Next time you wonder, "should I have a pre-workout snack?" I want you to go through these questions 👆

Was this helpful!? Let me know in the comments 😀

25/08/2023

Do you feel like you are thinking about food ALL. OF. THE. TIME.!!??

I get it. I was there too! Check out these three reasons that might be causing that food obsession...do you relate to any of these?