Anchored: Female Life and Performance Coach
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Big Fat Salad
Today’s real point is to share the big fat salad recipe that I have for lunch most days. I do this because it is a quick and delicious way to make sure I get all my vegetables in, it takes the guesswork out of lunch, and, for me, it removes that afternoon crash and brain…
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Dear High School & College Athletes (and their parents),
Your strength training and nutrition are of utmost importance for both your physical and mental health not to mention your sports performance. It is the combination of these two things that lead to increased muscle, resilience, energy, and performance.
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Psychological Resilience in Female Athletes
Psychological resilience is an important construct that can enhance athletic performance and foster valuable life skills. That is the point of sports, correct, to foster life skills of hard work and resilience… By developing psychological resilience athletes learn to use positive adaptations to adversity and stressors in the athletic arena and ultimately develop personal growth.
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Nutrition Gone Wrong – Female Athlete Triad
a considerable proportion of female athletes will experience nutritional deficiencies at some point in their careers if we don’t start early and spread the word about real biological female nutrition. These nutritional deficiencies come through avoidable pathways like – inadvertent undereating, lack of knowledge, food insecurity, time constraints, restrictive eating habits, and eating disorders.
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Sports Nutrition – Game-Day Prep
I encourage all athletes and all athlete parents to be prepared during their sports seasons – be it a weekend-long tournament or a single game. Here are a few tips and meals I always have on hand when we travel.
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Harness the Power of Your Cycle
As women, our bodies go through a beautiful and intricate dance every month known as the menstrual cycle. While this cycle can bring its fair share of discomfort, it also presents an opportunity for us to optimize our overall well-being by aligning our eating habits and workout routines with the hormonal shifts that occur during…
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Protein French Toast
One of the main focuses I have is to incorporate more protein into my diet. As a female athlete and an aging woman. I see an increase need for protein to maintain my muscle tone and support my cycle. On Mother’s Day this year I went out to breakfast with my family and their special…
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Protein Yogurt
Getting enough protein is hard some days. Getting a healthy dessert is even harder. I heard of a protein yogurt dessert on tik tok and made it my own. Ingredients Directions Calories 359 | Protein 35g | Carbohydrates 30g | Fat 12g
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Injury Prevention in Female Athletes
Have you or a friend/family member experienced a severe injury while playing the sport they love? Yeah, my daughter too. In the past 2-3 years the amount of conversations I have had with other athletes and athlete moms regarding injuries has substantially increased. Something has to be done for our female athletes to help prevent…
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Colorful Tuna Melt
1. Preheat the oven/toaster oven 350 (also can be made in microwave but then fully toast the bread) 2. Pre-toast the bread just slightly 3. Top with hummus, tuna, spinach, and cabbage – cover with cheese and bake 10 minutes It is amazing – you wouldn’t think so – but dang! Calories 615g | 52g…
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Chocolate Peanut Butter Cups
A dessert that is satisfying, healthy, and doesn’t spike our blood sugar… It’s not as hard to find as you think! Introducing the easiest peanut butter cups! One of my favorite cookbooks is Run Fast Eat Slow – the first edition is my favorite. Within this cookbook is a recipe for peanut butter cups –…
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Protein Mug Cake
Dessert…hard to go without, am I right?! Since Discovering I need more protein in my diet as a female, I started adding protein to dessert
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Pizza Crust for the Win
This pizza crust recipe is the best I’ve tried, and I’ve tried a lot! It is so crunchy and yet soft, easy to make and best with every topping
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Protein Oatmeal
One of my new focus’ is to get more protein in and breakfast is one of the best places to start my day off on the right foot. This is my breakfast most days of the week: Place oats, chia seeds, and water in a saucepan (microwave works too) bring to a boil then let…
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45. Parenting – Character Development
One of the things I have been less intentional about teaching my kids is character development. Mostly because I’m fumbling my way through it as I go. We are all told to have good character, but how much time is spent teaching it? I think this is the number one thing that should be taught…
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44. Parenting 1
Today we talk about parenting! How to parent ourselves to be better parents to our children.
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42. Living Triggered Vs. Living Free
Are you aware of why you quickly move to anger, irritation, or defensiveness? In today’s episode, we will discuss the things that trigger us, and how to recognize them and move above them so that we can become more like Christ in a world that seems so far away from that goal.
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41. The Practices Required to Turn off Hurry
As I read this book the Lord stirred in me that I wasn’t really all that good at time management. I was good at not giving my time at all…. I can fit a lot into a day but do it gracefully, carefree, and peace-filled. Floating on a cloud of grace and compassion and patience. …
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40. 2 Voices and A Choice
Well, I’m back. In today’s episode we will talk about why I stoped last year in January and some discussion about the voices we have going on within us and the choice we have to make to align ourselves with God.
