Essential Sports Nutrition


JWEN fundraiser for 26.2 Donna and 110 miles

Last night was one of the most amazing nights of my life. I am a firm believer that life is worth living to the fullest and to wake up every day wanted to succeed, smile, be positive, move our body, nourish our body and provide love to ourself and to others. It's important to surround yourself with people who give you energy and not take it away from you.

The night started with cocktails and networking with over 60 powerful women (and a few men) getting to know one another. There was a news station and a photographer in order to capture the highlights of the evening.

Once we got seated in our private room at Seasons 52, we each introduced ourself with our name and what we do. I was blown away by the STRENGTH in the room for you could tell with every introduction that each person was extremly passionate about her profession.

As we enjoyed a family-style dinner provided by Seasons 52, the JWEN organizer introduced the panel of speakers as well as the highlights of the event. The panel included
-Kellie Smirnoff (Epicman OVERALL winner, running a relay of 110 miles with her sister)
-Dr. Perez (the co-founder of the 26.2 with Donna and Deputy Director of Mayo Clinic Cancer Center. She is an internationally recognized leader in breast cancer research and the recipient of many distinguished awards for her ground-breaking work in cancer research)
-Jennifer Levinson (Senior Director at NBA Creative Services, a 10-year survivor and active breast cancer advocate. Jen has served on the board of the Young Survivors' Coalition and the Florida Breast Cancer Coalition Research Foundation and she is a recipient of the National Breast Cancer Coalition's Advocacy Award)
-Donna Deegan (News anchor, author, breast cancer survivor and founder of the 26.2 with Donna: The National Marathon to Finish Breast Cancer)
-And ME! 5x Ironman finisher, Clinical dietitian, Master of science in exercise physiology, coach.

This JWEN/110% play harder event raised over $7000 for breast cancer research and I have a feeling that the fundraising is only begining! Feel free to donate at the above link.

Me, David Green, CEO of 110% Play Harder, Kellie Smirnoff (EPICMAN OVERALL finisher)

My new AMAZING "boss" at Spa Me
, Dr. Townsend (owner of his own family practice with Baptist Medical Center)

The INSPIRING panel of speakers...what an honor to be part of this crew!!

The delicious food at Seasons 52!


Check 'em out!

Karel and myself just love working out. We love a healthy dose of competition within our sport of choice and we are both getting more comfortable with stepping outside our comfort zone to reach our goals and dreams. However, as much as we love our sports and training to get stronger, faster and more powerful, we also respect the idea of training and believe that following every training session comes a strong emphasis on recovery and listening to our body, in order to be consistent with our balanced routine. Without a doubt, Karel, me and Campy just love being active every day of the week.

Health is not just a word in our house but a way of life. Thanks to a balanced routine and appreciation for exercise and good nutrition, we both feel young, are able to work towards personal goals, do not rely on medications to keep our body functioning and wake up every morning excited to see what the day will bring. You won't find us calling in sick because of illness (the last time I was "sick" in bed was in 2006 and one day of feeling awful in Dec 2009) and it's hard to complain about life when you are thankful for what you have.

I wanted to share a few things that are making me happy this week.....

Karel was Cloned!

I could not be more excited about this new product by CEP. As two faithful athletes for CEP and for compression gear, Carla (The Jax Trek Store Rep) opened our eyes to a fabulous way to make compression completely customized for your body.
Karel was recently cloned and in this picture (below) he is sporting his NEW compression tights that are designed especially for his body.
The best part is that you get TWO pairs within the same year, all for one price!

Oakley Women Ideal Sunglasses

I just recently received another awesome shipment of sunglasses and a pair of snowboarding goggles from Oakley Women. As an Oakley ambassador, I feel the Oakley Women line of clothes and sunglasses really support the campaign of performing beautifully. What I love SO much about these glasses (besides the look of them and the wrap around lens) is that they are both sporty and stylish. Whereas many of my Oakley glasses are specific just to "sports" activity, I love that I can put on the Ideal if I am going for a walk with Campy or if I am going for an easy spin on my road bike. Also, from the website "Ideal has Polaric Ellipsoid™ lens geometry that optimizes your peripheral view and side coverage. As the sun beats down, it’s nice to know that the Plutonite lenses filter out 100% of UVA/UVB/UVC and harmful blue light up to 400nm."
I never have to worry about my Oakley's breaking if dropped or falling off my face. The Oakley line of sunglasses is durable, strong and made to protect your eyes no matter what you are doing.

Perhaps you haven't heard of Lozilu but I strongly suggest that you check them out!
Based on their mission statement: Spread happiness, health and fitness throughout the world by leveraging the familial influence of women. Support leukemia & lymphoma research to find a cure for blood cancers while helping cancer patients live happier lives.....what isn't there to love about a race series encouraging women to get out of their comfort zone, meet other health savvy individuals AND help raise money for medical research. Talk about a win-win-win situation!


Many years in the making....

Believe that life is worth living and your belief will help create the fact.- William James

After months of preparation, I had my first day of one-on-one consultating at
Spa Me. Dr. Townsend, who runs his own primary practice with Baptist Medical Center approach me via a friend, to provide nutrition services for his patients. Upon much discussion, we created a great 6-month weight loss program as well. I had several clients today for weight loss and one for "clinical" nutrition and I am really looking forward to the future. This has been a dream of mine for a very long time, ever since I did my first "nutrition consultation" back in 2006. If you live in the area and are interested in a sports, diet, health or nutrition-related visit, please contact the Spa to book an appointment with me.
*The info for nutrition consultations is not updated on the website. However, the receptionist can answer all your questions for services and fees.

My journey to be an RD has been filled with lots of learning but more than everything, I've learned a lot about myself. I've really grown as individual and with a better understanding of the human body, I live a very athletic lifestyle with a very, very, VERY strong appreciation for MY body. When working one-on-one with a person, you aren't required to share everything you know. The most important part of counseling is to listen. To be able to empathize with a person and to be able to address both the strengths and weaknesses in order to help a person succeed AND help the client believe that he/she can succeed.

I've really enjoyed sharing this journey with Karel as well as my close friends and family. I have been showered with kind words and success stories from my athletes but nothing is worth it if I also don't believe in myself.

You see, life is years in the making. For when one door closes, another one opens. Sometimes we feel as if the door hits us smack in the face but really, we just need to step back and allow the door to fully open before we move through.

In order to move forward in life, you have to be able to be ok with change, challenge and the ability to TRUST yourself that you can succeed.

The other night I made a wonderful dinner. The day was about to end with a go-to meal of steamed broccoli, hummus and beans but once I got into the kitchen, my creativity got the best of me.

You see, I haven't always been so passionate about nutrition. OK, so perhaps the passion was always there but the appreciation for what I put into my body has been a work in progress. As an endurance athlete, it has been a fun journey to see how food impacts my lifestyle as well as my health and performance. When embarking on this journey many years ago, I had no set finish line. Over the past few years, I became OK with "time" and realizing that my goal to achieve a quality-filled life is ongoing but requires that I do not take any day for granted.

I hope you enjoy my latest recipe!

Baked Eggplant boats and roasted veggies

Assortment of veggies - ex. mini sweet peppers, garlic, onions, zucchini, chickpeas, broccoli
Olive oil
Seasoning of your choice - pepper, chili powder, sesame seeds (add at the end)

1) Bake at 425 degrees, after tossing in olive oil and sprinkle with seasoning.

2 egg + splash of skim milk
Bread crumbs w/ parsley and pepper
Part-skim mozzarella cheese

1. Slice eggplant into thin slices ("boats").
2. Lightly scramble egg and milk in large bowl.
3. Submerge each piece of eggplant into bowl to cover both sides.
4. Place on non stick pan and drizzle with bread crumbs
5. Bake in oven for 12-18 minutes or until egg firms and bread crumbs begin to turn golden.
6. Top with a little cheese and place into oven until cheese melts.


Base phase training - LSD

A few months ago, I mentioned about my LSD training. No, it's not what you think.
LSD stands for LONG STEADY DISTANCE. Many people equate the base phase (which is the first phase of a periodized training plan, often following off-season and preceding the build phase) for LONG SLOW DISTANCE but rather, the focus is on steady distance.

I have two great articles that I'd like you to read as I feel it would be easier to pass along well-written advice and info, than to try to sum up the article in one blog.

What I will do, however, is give you a few suggestions as to how you can have a great year of training...starting NOW!
Whether you are training for a multisport event or just trying to get into shape, I'd like you to spend the next 4-6 weeks addressing a few of the following areas. Remember, training (just like nutrition) is a journey. You can not compare yourself to years past but rather, assess where you are now, focus on your current strengths and weaknesses and be consistent in order to experience gradual performance gains.

1) STRENGTH TRAIN!!!! - Although I encourage this all year long, this is the BEST time to work on any muscle imbalances, to strengthen muscles and improve power (in a quick amount of time), to speed up metabolism and to increase lean body mass. I recommend 2-3 sets of 20 reps, using a weight that allows you to "feel the burn" around 17 reps. I recommend moving quickly through the exercises but controlled, slow movements within each set. I feel 20-30 minutes, 3 days a week is an effective use of your time to perform a full body workout of 4-5 exercises for lower and 4-5 exercise for upper body. Of my favorite exercises: Step-ups on a 6 to 20 inch block (moving up as you feel a gain in strength) either alternating or one leg at a time. Another exercise is a side plank with the top arm supporting your body with hand down in front of your body. Lift your top leg up and down to work on hip strength. Lastly, back extensions on a stability ball to engage and strengthen the lower back. I also recommend starting with machines to allow some assistance and to have a personal trainer or exercise specialist walk you through some basic exercises to evaluate form and to give recommendations. Once you feel comfortable, I suggest using the BOSU, free weights and any other equipment that allows you to isolate single muscle groups (for imbalances) as well as to strengthen the core. Flexibility and yoga is in addition to strength training, as often as you can.
2) SLEEP, STRESS, DIET - there is no better time than now to work on other areas in your life that may affect training when the volume and intensity increases in your upcoming build phase. Aim for a restful night of sleep and be sure that your training schedule allows proper recovery. If you aren't able to recover now with training, it is likely that come build or peak, you will be too burnt out (or injured) to find enjoyment in training or to experience gradual performance gains. Training should be fun all year round but of course, some workouts will require that you get out of your comfort zone (you'll be glad when they are over and for what you accomplished). The key is consistency so be sure that you are allowing time for other areas in your life that bring you happiness as well as addressing areas in the diet which may affect your overall health, body composition and training. Focus on your daily diet PRIOR to attempting to work on your sports nutrition (ex. training nutrition). Need help? See my services @
3) Last, but not least...Address your weaknesses! So many athletes progress with training too quickly because they get too caught up in mileage. All of a sudden, the same routine from last season is in place..with the same weaknesses. Do you suffer in the pool or need help on your stroke? Work with a coach and dedicate an extra session in the pool to just drill work. Feel as if you need to build endurance in the pool? How about skipping your "long" run every other week and spending that time in the pool. Want to improve your run form? Don't be afraid to walk during your runs and dedicate a little time at the beginning and end of every run workout to your stride and form. Need help with cycling? Try riding with others to improve your confidence and practice riding in smaller gears, with a higher cadence. Don't be afraid to change up your routine! For example, for the past 2 months, I did 2 long rides every other weekend and did a short run after my Sat run. To adjust for run mileage, I didn't run longer during the week because I knew I had the weeks in between to run 2 times during the week and then a long run on those in between weekends. This is the time to be consistent so don't let the next 4-8 weeks go by and not address areas which will allow you to effeciently move forward with training, continuing to experience metabolic and physiological gains.

Questions? Feel free to email me @

The Science of base training

The basics of base building