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FitFuel Nutrition

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Jasper, IN
FitFuel Nutrition

Offering Nutrition, Fitness, & Therapy programs designed to promote an enhanced quality of life. Join the personal fitness journey with me!

FitFuel Nutrition began with the sole purpose of empowering individuals to find success in accomplishing their personal wellness goals through nutrition and fitness! As a Certified ACE Nutrition Specialist / Personal Trainer with a B.A. in Health and Fitness from Purdue University, my industry experience since 2005 has helped me to design wellness programs focused on using food for FUEL and nourishment in order to lead a healthier lifestyle and achieve optimal wellness. In addition to my role as a mother of three busy boys, I am an IFBB Fitness Pro, marathon runner, and triathlete who enjoys snow skiing, boating, coffee, and date nights with my husband! Visit my website at www.fitfuelnutritionllc.com for more information or to sign up for a wellness program dedicated specifically for you!

11/10/2025

Perform How You Prepare 💪🏽

You can’t expect to perform at a high level if your habits don’t match your goals.
If you want to be stronger, faster, or more explosive — it’s not just about showing up to practice. It’s about what you do every day outside of it.

🏋️‍♂️ Train with purpose:
Don’t just go through the motions. Every rep, sprint, and drill should move you toward your goal. Consistency beats intensity — showing up day after day builds real results.

🍳 Eat like an athlete:
Your body is your engine. You can’t run on empty or junk fuel. How will you perform at practice when you eat something like chicken and rice for lunch vs pizza and Doritos?
Eat enough REAL food (the kind that doesn’t have an ingredient list)— protein, carbs, fruits, and veggies — throughout the day to stay energized and recover faster. Skipping meals, daily fast food, alcohol/soda, or eating once a day won’t cut it.

😴 Sleep like it matters (because it does):
Growth and recovery happen when you rest.
Aim for 8+ hours. That’s when your muscles repair, your mind resets, and your performance levels up.

The best athletes aren’t the ones who just work hard during the season — they’re the ones who live like athletes all year round.
Eat. Train. Sleep. Repeat. That’s how you perform when it matters most.

www.fitfuelnutritionllc.com

Supplements:
*mention for 10% off or code adownes10 online

11/09/2025

🍕 You Can Still Have Pizza — When You Know What’s In It

Here’s the thing: food isn’t the enemy. Confusion is.

You can absolutely enjoy pizza — the difference is what’s in it and how it’s made.

Check out Bode’s homemade pizza:
Dough Ingredients
    •    1 cup warm water (around 105-110°F or 40-43°C)
    •    1 tablespoon sugar or honey
    •    2 ¼ teaspoons instant yeast (one standard packet)
    •    3 to 4 cups all-purpose flour (Bode used organic gluten-free), plus more for dusting
    •    2 tablespoons extra-virgin olive oil, plus more for greasing the bowl
    •    1 teaspoon salt

Top with a clean sauce (look for simple ingredients you recognize), cheese, veggies, and protein of choice. Bode used turkey pepperoni.

Bake about 30 min on 350.

That’s it. Simple ingredients — all things your body understands.

Now compare that to a fast food pizza, where the ingredient list runs a mile long:
stabilizers, dough conditioners, artificial flavors, dyes, preservatives, and unpronounceable additives that keep it looking and tasting the same for weeks.

It’s not the pizza that’s the problem — it’s the hundred hidden extras that turn food into a science experiment.

When you cook it yourself, you’re in control. You know what’s going into your body.
And that’s the secret — you don’t have to give up what you love, just the mystery ingredients.

Real food doesn’t need a label to explain itself. 🍅🧀

www.fitfuelnutritionllc.com

Supplements:
*mention for 10% off or code adownes10 online

11/05/2025

💡 The Power of NEAT: Why Your Daily Movement Matters More Than You Think

When it comes to staying healthy or losing weight, most people focus on workouts — but what about everything outside the gym?
That’s where NEAT comes in: Non-Exercise Activity Thermogenesis — the energy you burn through all your non-exercise movements.

🧍‍♀️ Walking the dog.
🧹 Cleaning the house.
🧑‍💻 Pacing during phone calls.
🪜 Taking the stairs instead of the elevator.

All these small actions add up — sometimes more than your actual workout when it comes to total daily calorie burn.

⚡ Why NEAT Matters
• Boosts metabolism naturally – even slight increases in daily movement can make a huge impact over time.
• Supports weight management without structured exercise.
• Improves circulation and mood through steady, low-intensity activity.
• Reduces sedentary time, a major risk factor for chronic disease.

💪 How to Increase Your NEAT
• Park farther away and walk the rest.
• Take short movement breaks every hour.
• Use a standing desk or walk during meetings.
• Add a 10-minute evening stroll to your routine.

Remember — it’s not just about gym time.
It’s about how much you move, all day long. 🚶‍♂️✨

www.fitfuelnutritionllc.com

Supplements:
*mention for 10% off or code adownes10 online

Suits and fitness costumes:
*use code FITFUEL10

Hair extensions:

*use code FITFUEL

11/04/2025

TRAINING TIP TUESDAY!

Here’s a 5-10 minute daily routine to increase your vertical!

Pogo jumps x20 sec
Side/side pogo jumps x20 sec
Alt. Pogo jumps x20 sec
1 round

Max vertical jumps x5
Plyo Split squat x 8 each
RFE plyo Split Squat x 8 each
Heidens x8 each
2 rounds

Want to train in person with and .s_fit ? DM the word ATHLETE!

www.fitfuelnutritionllc.com

Supplements:
*mention for 10% off or code adownes10 online

11/02/2025

3 Tips to balance family, social life, and fitness…

Finding the balance isn’t easy. We had a big weekend between the 4 kids with Halloween, high school football, middle school basketball, and the Hospital Gala. Here are my 3 go-to tips to help you stay strong and energized for yourself and “your people.”

1️⃣ Make time, don’t find it.
I’m up before the chaos starts—I’m a better mom if I get a cup of coffee, breakfast, and a little cardio in before everyone else needs my attention. You can also take “fit breaks” through the day. Even 10 minutes counts. Move your body, however you can, when you can. You will often find me walking parking lots at halftime or in between travel games💪

2️⃣ Plan your food, own your choices.
Kids’ snacks, office treats, parties… it’s all a test. You don’t HAVE to eat what’s in front of you! Bring your food, eat before, or work that meal into your macros with intention. Failing to plan is planning to fail.

3️⃣ Eat and train for how you want to feel.
Do you want to feel strong, confident, and energized? That means saying no sometimes, showing up for your workout when you don’t feel like it, prioritizing sleep, and staying consistent. Sacrifice now—thank yourself later. 🔥

👉 No more excuses—just commitment, consistency, and confidence. You’ve got this. 💯

www.fitfuelnutritionllc.com

Supplements:
*mention for 10% off or code adownes10 online

Suits and fitness costumes:
*use code FITFUEL10

Hair extensions:

*use code FITFUEL

10/29/2025

🧠🌾 Is Leaky Gut the Hidden Link Behind Your Brain Fog, Bloating & Fatigue?

If you’ve ever felt inflamed, foggy, or just “off”, your gut may be sending distress signals — a condition known as leaky gut (intestinal permeability).

🚫 What Causes It?

Modern grains — especially wheat — and other food additives can trigger inflammation and damage the gut lining.
Food intolerances (like gluten, dairy, soy, and sugar) can create chronic immune stress, making the gut more “leaky.”

⚠️️ The Chain Reaction:
1. Toxins + undigested food particles leak into the bloodstream.
2. The immune system goes on red alert.
3. You feel it as bloating, fatigue, brain fog, skin breakouts, or autoimmune flares.

🌿 How to Start Healing:

✨ Remove common trigger foods (wheat and corn, dairy, sugar, soy, preservatives, food dyes, and alcohol).
✨ Focus on whole, anti-inflammatory foods — veggies, clean proteins, healthy fats.
✨ Add gut-repairing nutrients like bone broth, L-glutamine, and probiotics.
✨ Manage stress — your microbiome listens to your mood.

💡 Here’s the Truth:

You don’t have to eliminate these foods forever — but it’s powerful to take a break and see how your body feels without them.
Most people have never truly felt good because their systems are constantly bombarded by inflammatory foods.
Once you reset your gut, you’ll finally know what vibrant, balanced energy actually feels like. 🌞

To learn more, join our 8 week FitFuel Nutrition Course!

www.fitfuelnutritionllc.com

Supplements:
*mention for 10% off or code adownes10 online

Suits and fitness costumes:
*use code FITFUEL10

10/27/2025

✨ How you do one thing is how you do all things.

The way you show up for your health is the same way you show up for your goals, your growth, your life.

If you cut corners with your sleep, your meals, your movement — you’re probably cutting corners somewhere else too.
It’s all connected. 🧩

Your health habits are a mirror.
They reflect your discipline, your priorities, your self-respect.

💭 Ask yourself:
• How intentional are your choices?
• How serious are you about your goals?
• Are you treating your goals like non-negotiables — or like “when I have time” tasks?
• Do your daily actions match the life you say you want?

Because truth is… how you do one thing, is how you do everything. 💥

www.fitfuelnutritionllc.com

Supplements:
*mention for 10% off or code adownes10 online

10/26/2025

Master the Basics!

Before chasing advanced fitness hacks, loads of supplements, or complex routines, get the fundamentals right.
The “basics” may sound boring— but they’re the foundation of real, sustainable health and performance.

Here’s what mastering the basics looks like:

🏃‍♂️ Move consistently: This looks different for each person. Find what’s realistic for YOU.
🥗 Eat real food: Choose single ingredient foods and stop chasing extreme pleasure rewards at each meal. Eggs and fruit for breakfast, chicken and broccoli for lunch, steak and plain potato at dinner, yogurt with fruit and nuts or a protein shake for snacks. Boom!
🫙Stop dousing your food in sauce: One of the quickest ways to see change.
💪 Prioritize protein: Target 1g of protein per lb of desired body weight daily. Spread it evenly throughout the day.
😴 Sleep deeply: Strive for 7–9 hours per night. This often means saying no to late night outings in order to say yes to your health.
🍸 Don’t drink. You want to see a real change in your physique, mood, energy, workout recovery, and health? Cut this s**t out!
🧘 Manage stress: Recover as hard as you train.
💖 Stay connected: Maintain positive relationships and spend quality time with loved ones and those who support your goals.

⸻

It’s not about perfection — it’s about consistency.
Master these basics, and you’ll build a foundation that supports every goal that comes next.

www.fitfuelnutritionllc.com

Supplements:
*mention for 10% off or code adownes10 online

Suits and fitness costumes:
*use code FITFUEL10

Hair extensions:

*use code FITFUEL

10/22/2025

Wellness Wednesday

🫀 You Can’t Out-Cardio a Bad Diet 🥗🚴‍♀️

Cardio is amazing — it strengthens your heart, boosts endurance, burns calories, and even lifts your mood. But here’s the truth: if your nutrition doesn’t align with your goals, no amount of running, cycling, or HIIT can make up for it.

✨ Remember:
• Fat loss happens in the kitchen and the gym.
• Cardio supports your health — your diet shapes your results.
• Fuel your body, don’t punish it.

💡 Focus on balance: move your body because it feels good and nourish it with foods that help you thrive.

www.fitfuelnutritionllc.com

Supplements:
*mention for 10% off or code adownes10

10/15/2025

⏱️ Carb Timing + Quality = Results 🔥
Carbs aren’t the enemy — the type + timing make the difference.

🥔 Stick to single-ingredient carbs:
Think honey, rice, oats, potatoes, fruit, veggies. Real, whole foods your body actually recognizes.

👀 Read the label:
Avoid sneaky extras like:
🚫 Seed oils
🚫 Preservatives
🚫 Artificial dyes
🚫 Gums / emulsifiers / dough conditioners

✨ Timing matters:
• Pre-workout: Quality carbs = clean energy
• Post-workout: Carbs + protein = fast recovery
• Evening: Carbs can support sleep + recovery if they fit your day

Keep it simple. Real food. Smart timing. Consistent results 🙌

www.fitfuelnutritionllc.com

Supplements:
*mention for 10% off or code adownes10 online

Suits and fitness costumes:
*use code FITFUEL10

Address

225 River Centre Landing
Jasper, IN
47546

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 5pm
Saturday	9am - 11am

Website

http://www.fitfuelnutritionllc.com/

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