Programs & Classes

Power Up

A 9 week program for runners & triathletes to elevate your nutrition for in-season and beyond. You’ll learn everything you need to create a game plan that includes nutrition & hydration practices, a strong mindset with nutrition & your body, injury prevention and more, PLUS weekly coaching calls with me to help you integrate these practices.

Power Up Summer/Fall 2024 cohort is enrolling NOW! We start 8/5/2024.

How to Nail your Sports Fueling as a Highschool or Collegiate Athlete

Your Blueprint for Sports Nutrition

Everything you need to know about Sports Nutrition as a high school or collegiate athlete. This self-paced program includes 25 modules on sports nutrition, including 4 video modules to help you better understand and apply the information. You’ll have lifetime access to these modules and any updates that come along with it, along with an option to upgrade and add on individual sessions to answer your questions and help you incorporate it into your sport & life!

Modules include:

• Performance Plates
• Understanding Macro and
• Micronutrients
• Build a Snack
• Meal Planning
• Understanding Hydration as an Athlete
• Nutrient Timing
• Tournament/Competition Nutrition
• Supplement Safety

We can’t wait to see you up-level your performance with this sports nutrition course!

RecoveRight

Learn how to optimize your recovery from training & get stronger.

Recovery nutrition is more than slamming protein shakes after a workout. It involves 3 essential nutrition components in addition to other supportive behaviors to refuel, repair, and rehydrate. We will cover all the important steps to recovery so that you can recover right, feel more energized, and have stronger future training sessions.

Deconstruct

What you need to know about the overlap of weight & performance to unleash your full potential.

Are you an athlete who wants to lose weight? wants to reduce body fat and improve muscle mass? Have you tried this and noticed you lost weight, but performance tanked, or you even struggled to lose weight or change body composition? Or maybe you have lost weight and noticed no changes in your performance, but other symptoms (injury, stomach aches, food intolerances, etc.) have started to become a trend? Buckle up, because in this class, we are going to lay it ALL OUT. We are going to be talking about weight, body composition, and its relationship to performance. In true BFSN fashion, we are looking at factors beyond just food that can affect mindset and body composition.

What you’ll learn:

• how your metabolism works
• if this goal in alignment with what you really want
• factors that affect performance
• what is body composition & why you might need to put it on the back burner
• is there a “safe” way to do this without affecting my health or performance?
• how do I increase muscle mass?
• tangible nutrition guidelines to support your goals

Hustle Culture Dropout

While it goes against our intuition, consistently, rest & recovery can help yield some of the best results in life & in training.

In this class, you will learn how to:

• Have a handle on your stressors and build resilience
• Avoid burnout
• Work smarter, not harder towards your training goals

The Starting Line

Still trying to figure out where to get started with sports nutrition? Or do you struggle with…

• Bonking or hitting the wall?
• Feeling sluggish in your training?
• Nausea or making a lot of pitstops during training because your stomach is a wreck?
• Muscle soreness for days?

This class is for you! Learn how to best support your training with RIGHT things, instead of spinning your wheels focusing on the things that don’t serve you.

Love your Body (or not!)

Cultivate body appreciation to live life more fully & support performance

Stop feeding into and reacting to bad body image days with restriction and killing your performance. Your body image can be affected by many things. Cultivate different aspects of positive body image to live your life to the fullest. The next time you think about changing your body to FIX your body image, you’ll have this class to help support you and broaden the way you think about your body.

Fueled & Ready

Everything you need to put together your Race Nutrition Plan [TRIATHLON EDITION]

In this class, you will learn exactly what you need to do to build your race nutrition plan for your next triathlon.

You will:

• Learn how to tweak your nutrition 2-3 days leading into your race
• Know how to create supportive meals for race week & day
• Know what to eat the morning of your race
• Learn how to put together your OWN personalized nutrition triathlon race protocol
• Learn what to do post-race for optimal recovery