• Chipotle Black Bean Burgers

    Chipotle Black Bean Burgers

    This is my favorite lunch. It is filling and energizing for my day. I always use half a bun for my burger and add a side of cottage cheese for extra protein. Black Bean Patty Chipotle Mayo (mix it all together) Make it

  • Quick Southwest Chicken Salad

    Quick Southwest Chicken Salad

    Ready in 15 minutes! Instructions Assemble Top the lettuce with cooked chicken, 2-3 tbs corn, 2-3 tbs black beans, a hand full up tortilla chips (smashed), and drizzle with chipotle ranch dressing. Eat and enjoy!

  • Date Caramel Cottage Cheese Toast

    Date Caramel Cottage Cheese Toast

    Saw this recipe on TikTok and had to try it – so glad I did! It’s seriously delicious. Ingredients Date Caramel Put it together

  • Autumn Chicken Dinner

    This time of year opens up some great dinner options. Texture is one of my favorite things about food and this meal supplies the comfort of fall and the texture of warmth.

  • What I Eat In A Day – Protein Focus

    What I Eat In A Day – Protein Focus

    I fully confess that I don’t fully have my nutrition dialed in. Sometimes I have ‘perfect’ days and sometimes I have some ‘comfort’ days. By comfort, I mean, I snack on cookies, homemade peanut butter cups, chocolate-covered dates, or chips and crackers. Nothing is wrong with any of these so if you have ‘comfort’ days…

  • How Your Cycle Impacts Food, Weight, Performance & Why It All Works Out

    How Your Cycle Impacts Food, Weight, Performance & Why It All Works Out

    If we all sat in a room together and I said “Raise your hand if you’ve said you hate something about your body” every single one of us would raise our hand. Why? I’ll tell you why.. We compare ourselves to women around us and to airbrushed magazines on shelves deciding in our mind that…

  • The Solid Female Athlete

    The Solid Female Athlete

    If you follow me on social media you’ve seen that this week has focused on injury prevention. As I put together my thoughts for this blog I realized that the same steps to improve performance and reduce injury risk were the same steps that I’d tell someone to begin unlocking their full potential and self-love.…

  • How Much Should I Eat??

    How Much Should I Eat??

    In order to adjust to low energy availability our body starts picking systems to get less energy. Our brain is one of the first to slow down. Cognitive function needs a lot of energy, so without enough we will being to feel groggy, make poor decision, increase in irritability and lack basic self-control. From there…

  • The Work, The Pressure, & The Peace

    The Work, The Pressure, & The Peace

    Trust the process. Especially if you are young, you have so much time, and no single event, game, or performance will determine your future. The work, the desire to grow, the positive mindset, and the belief in yourself – that sets your future! Anywhere worth going and anything worth having is a process and not…

  • Hydration and Shot Accuracy

    Hydration and Shot Accuracy

    If I haven’t convinced you already, I’ll leave you with this one study that took a group of athletes to play a 40-minute game with and without drinking water. “2v2 full court”. The athletes who had fluid restriction experienced an 8.1% decrease in field-goal percentage between the first and second half. The athletes that had…