Plant Forward Endurance Nutrition and Wellness

11/18/2025

Ironman Arizona was a loooong, epic day!

I went into race day with no expectations beyond finishing. I worked through the same goal setting worksheet I gave my summer triathlon team before their big race. I leaned in with fearless gratitude.

Come race morning, I felt calm and ready. Granted, the days before, I was a nervous wreck. But I let the worries flow and focused on what I could control.

Strong, calm swim through super murky water. There might be a black eye lurking beneath those dark circles since I took a kick to the goggles twice. But I kept going.

Deliberate transition. No rushing. No silly mistakes.

Steady bike. Ok, mostly steady. I lost the plot line on lap 2 of 3 with dumb surges or not holding my target power.

My lower abs locked up after 112 miles on the bike thanks to an old injury, which made walking, let alone running, painful. After 5 minutes of walking, I trusted myself to try running, and just like in training, it relaxed enough to run. Around mile 3, I started to feel off. I hit the porta potty and discovered I was in trouble.

What many folks don't know about me is that I have fructose malabsorption, which means my body only digests a limited amount of fructose. With training, I've gradually increased what my body will tolerate, but on race day, I accidentally exceeded that.

So there was walking. And extra pit stops. And more walking and belly breathing to try to calm down my enteric nervous system. I realized what had happened and had to drastically change my fueling strategy. I switched to water and electrolytes only for about an hour. I passed a lot of gas. The pain abated, and the distension went down. I was able to take on a bit of carbs, mostly glucose, some sucrose.

Every step hurt. I was grateful for each moment. I pushed through. As I came toward the finish line, I saw my family. I gave them hugs and kisses, then I rounded the corner to the red carpet. I found the first timer bell and rang that sucker with everything I had left. I started sobbing happy tears from years of training and striving and dreaming and doing.

I am an Ironman.

09/28/2025

We had so much fun at the today at Boyd Lake! Congrats to all the finishers, which included my oldest kiddo and partner.

smashed it once again! My youngest helped me with my race booth, slinging brownies and telling people how awesome his mom is 😋. I also heard from loads of athletes about how grateful they were to be able to actually eat the food after the race because Breakaway puts so much care into their post-race food.

When you have allergies or intolerances or you choose to abstain from animal products, it usually means you have to plan your own post-race food, which adds that extra layer of complexity to your race day logistics. If you've never experienced that, it can be difficult to appreciate just how incredible it feels to find races that accommodate dietary restrictions.

Does anyone have recommendations for other vegan-friendly races or destinations?

And if you need help planning food for your next adventure, hit me up! It's one of the services I offer.

08/19/2025

Some of you have been asking me to post about this topic for a while, so let's talk about fueling.

Tl;dr Carbs are your friend! Use carbs before and during a workout. Protein is for after.

There's no one right way to fuel. There is so much nuance to what you're doing and how your body tolerates different types of carbohydrates.

For workouts lasting more than an hour, aim for at least 30-60 g carbs/hr plus 1 liter of fluids/hr. That can be combined or separated out.

Ultra endurance events or workouts (lasting 3-4+ hrs) might require 60-90 g carbs/hr.

For more specific questions about what this all means for your body, please reach out! I'm always happy to help folks understand what foods will make their bodies feel best for any given activity.

08/17/2025

That's a wrap on our inaugural kids triathlon training program! Yesterday, 10 of our original 15 kids went on to compete at the Longmont Kids Only Triathlon. They all worked so hard all summer long on their swim, bike, run, and transitions, and it showed! We saw massive gains in the pool, soaring confidence on the bike, and super quick transitions.

For my own kiddo, Z showed up as a leader, supporter, and friendly competitor. On race day, he managed to finish in second place in his age group! (Sadly, no podium pics due to technical difficulties... awards with be mailed out.)

I am beyond grateful to my fellow coaches for showing up to help me herd cats and build the airplane as we were flying it! To the city of Longmont for taking a chance on the program I knew I could build successfully. To the parents who trusted me with their kids and supported this vision. Thank you all!

I feel like this note from one of the parents sums up my objective with the program:

"What a great day! Seeing your tri-training kids congratulating and high-fiving each other today was amazing! They may compete as individuals but alone, they were NOT!
Thanks for sweating your ass off to be the most visible cheerleader on the pool deck!"

(I also showed up on race day in my unicorn onesie 🦄 because triathlon is magical... and as coach I get to bring infectious joy and enthusiasm... and mama bear protectiveness of all of my kids, because horns can also be a little stabby if need be.)

08/14/2025

Calling all parents of teen athletes! I'm launching something new and special just for you and your student athlete(s).

Starting September 1, we're diving head-first into everything you need to know to help your child meet their nutritional needs for growth, sports, school, and beyond.

This virtual format will allow us to come together online through message boards, worksheets, articles, and weekly calls to address all of your questions like

👉 "How do I know my child is eating enough?"
👉"What can I feed my child for snacks and meals that isn't junk?"
👉Or "there's this video on TikTok everyone at their school is talking about... is this good information?"

We'll answer all of these questions and more in 4 weeks together. Myth busting, recipes, meal plans, and beyond...

For more information or to register for this course, please comment or DM "Teen."

Oh... and since I believe so strongly in this information and its power to transform lives, I'm offering a limited number of sliding scale fee spots to families who would not otherwise be able to afford the program. Again, please reach out for more information to see if you qualify!

08/14/2025

Alright, just for funzies to share a bit more of me and what I do when I'm not coaching or counseling, here are a few photos from my last race - Outdoor Divas.

I'm told I showed up with a whole vibe... as in, all of the blue, teal and pink - from my calf-sleeves to my kit, to the matching disc wheel cover, the wrapped helmet, the morning sweatshirt, my gear bag, and even my hair (which was bright pink and purple on the tips).

Someone pointed out the bike photos look intense. My partner had told me in T2 he thought I had 10 people ahead of me in my age group so I should go hunt. So I did. I ended up posting the 4th fastest bike split of the day. (BTW, I took 4 minutes off my time from last year by working diligently and consistently on allll the disciplines, including swim, bike, run, transitions, and nutrition.)

Somehow, I reached for a silly face as I passed the photographer on the run course. I shouldn't be too surprised, though. While I was chasing a podium, I also took the time to cheer on and support the women racing around me. I may not remember silly faces, but I remember telling others good job, you've got this, nice work, keep going.

It's a good reminder that racing should be fun! It's about lifting each other up to become our best selves. It's about community, not giving up, pushing forward, even when it gets tough. It's the reminder that you are capable of so much more than you think you are.

08/13/2025

Hey, all! If you're a parent, caregiver, coach or teacher of high school aged kiddos, please keep reading!

I keep hearing from coaches and families, asking if I work with teenagers. Their kids are starting back at school soon, and that means fall sports are about to start. I get it. Parents want to make sure their kids are eating well and living up to their potential, especially when they're student athletes trying to stay on top of school work and practice and games and maybe even part-time jobs. They're worried their kids aren't getting the right foods or they just won't listen about eating breakfast or making good choices with their snacks. They have questions about supplements and that latest TikTok trend. Sometimes they need a little extra help along the way.

That's where I come in. I get that working with me can feel expensive or daunting. How does it even work when your child is a minor and making a lot of independent decisions, but there's the rest of the family to consider with grocery shopping and cooking and all of the feelings and messaging around food in the house?!

Well, you're not alone in your parenting challenges, and your kid isn't alone in navigating all the noise and stress around sports and social media trends. So why not join a program with other families going through the same struggles?

Elite Nutrition for Teens is a new virtual group program I'm launching that will teach young athletes and their families how to fuel their bodies and minds—for stronger performance in sports, better focus in school, and healthier growth overall.

Over the course of 4 weeks, we’ll cover important topics, including everything you need to know about:

✅Foundations of Fueling
✅Pre-Workout, Game Day, and Recovery Nutrition
✅Nutrition for Focus, School, and Stress
✅Long-Term Habits, Supplements, and Real Life Challenges

Course format will include weekly Zoom sessions (which will be recorded and uploaded to our private group website), as well as weekly articles and handouts. Bonus sessions will include a parent/guardian-only Q&A around topics you’re comfortable sharing with other parents, as well as a teen-only Q&A session around nutrition trends, fads, and whatever they’re seeing on social media.

Program will run September 1-30. Last day to sign up is September 6!

Equity pricing is available to a limited number of families. Please reach out for more information.

Send a message to learn more

07/31/2025

Who's ready to learn more about what it means to eat plant-forward as an endurance athlete AND support mothers in sport?

This Saturday, August 2, at 7 pm MDT, I'm teaming up with Coach Sabrina Lott to teach a webinar titled Plant Forward for the Long Run. In a nutshell, we'll be talking about moving toward a plant-forward eating pattern, why it's beneficial for endurance athletes (and most folks in general), as well as giving some practical tips about how to make sure you're fueling properly, getting enough protein (fellow vegans, please don't roll your eyes at me...), and budget-friendly meal planning ideas.

Not only will I be dropping some knowledge, this event will also be benefitting For All Mothers+, an organization on a mission to eliminate the motherhood penalty in sports by providing resources to help mothers train and race, both professionally and recreationally.

Drop me a comment or a DM for registration info! I look forward to seeing your beautiful face on Saturday!

07/28/2025

Testimonials like this remind me how important my work is! It's not just about getting through race day. It's about healing your relationship with food and figuring out how best to truly nourish your body through training, racing, and beyond.

07/24/2025

What do you see when you see photos of food? Do you count calories or macros or try to estimate how much exercise you'll need to burn it off? Or do you see food for its flavor, the joy it brings, the connection you can share with the cuisine or the cook or the people you share it with?

If food only represents numbers, if you frequently restrict what you eat or use exercise as a punishment for your food choices, you're probably struggling with diet culture and disordered eating.

If this is you, instead of feeling ashamed or called out, I want you to consider what life could be like when you move beyond diet culture into a life of abundance.

What if you could sit down and enjoy a meal for the sake of enjoying your food? What if you could allow yourself to feel fully nourished without shame, guilt, or calorie counting? How would you feel?

If you're ready to embrace abundance and fall in love with your food, let's talk!

If you just came here to talk about this meal I made for myself and my kids, I'm happy to do that, too ☺️. Either way, I want to hear from you!

-diet

07/03/2025

Let’s talk about adversity. Yeah, there’s a lot of sh*t going down in the U.S. right now. We’re facing an uphill battle over things like basic human rights, access to healthcare, and the potential of yet another global conflict.

It’s heavy. Really f*cking heavy.

So what does any of that have to do with endurance sports? Well, here’s the thing… when you’re an endurance athlete, training for endurance sports is more than just physical training. Every workout, every race is a little piece of adversity you are training yourself to push through, to overcome. There are a lot of days of “I don’t wanna” or “I’m so tired” or “This couch is way too comfy and my book/tv show/movie is just getting good” or [insert literally any other excuse here].

The workouts themselves can be difficult. Challenging. Really f*cking hard. Training pushes you out of your comfort zone.

And that’s a good thing.

Getting out of your comfort zone gives you new experiences and perspective. Pushing through a hard workout or digging deep for a personal best flexes those muscles that help you believe that you are a capable, epic f*cking badass.

If you can run a marathon or finish an Ironman, you can do anything. And if a marathon or Ironman is way too daunting, then start where you are. Start with putting your shoes on and stepping outside of your comfort zone. Because overcoming small moments of adversity teaches you how to face the monumental challenges that await you in the future.

The gift of endurance sports is that when you put the reps in, when you do the work day in and day out, and overcome those visceral, physical challenges, you walk away with the tools you need to face life head on - resolve, grit, and resilience. It’s not that life becomes easier. It’s that you have more confidence knowing that you are capable of great things.

07/01/2025

Hey, all!
I'm excited to announce I'm opening up some brand new services! If you've been waiting for the nudge to deepen your running experience or explore triathlon, here it is. This is it. LFG!

I love coaching athletes—and those who aren’t quite ready to call themselves athletes—who are dreaming big. If you have bold endurance goals but feel lost, discouraged, or unsure where to start, you’re in the right place.

I coach runners and triathletes of all levels, including those with a history of eating disorders or medical conditions that affect nutrition or training. I also support long-time vegans and those exploring a plant-based lifestyle who want to make sure they’re fueling wisely and meeting their nutritional needs.

Coaching with me includes:
-Tailored training plans for running or triathlon with weekly workout feedback
-A premium TrainingPeaks subscription (including TrainingPeaks Virtual for indoor bike training)
-Monthly nutrition counseling sessions (with the option to add more at a discounted rate)
-Fueling plans, race-week meal prep, and race-day strategies
-Body image work
-Personalized supplement recommendations and discounts on premium nutrition products
-And more!

I’m your personal hype queen and accountability partner. I’ll help you get your life together—but you’ve got to do the heavy lifting… both literally and figuratively.

Please comment below or reach out via DM if you're interested in learning more or you're ready to get started chasing your most audacious endurance dreams!