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Focused+Fit Nutrition, 7726 Bailey Road, Pearland, TX (2025)

07/04/2023

Enjoy the grilling, fireworks and time with loved ones to celebrate our Independence Day!

07/03/2023

Here's a quick and delicious recipe to add to your July 4th plans or any night, really. They are yummy and make a great protein to add to lunches and salads, too. Even the kids will enjoy them!

Grilled Honey Mustard Chicken Skewers

Ingredients:
2 lbs (900g) boneless, skinless chicken breasts, cut into cubes
1/4 cup Dijon mustard
1/4 cup honey
2 tablespoons olive oil
2 tablespoons apple cider vinegar
2 cloves garlic, minced
1 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
Wooden skewers, soaked in water for 30 minutes

Instructions:
In a bowl, whisk together the Dijon mustard, honey, olive oil, apple cider vinegar, minced garlic, smoked paprika, salt, and black pepper until well combined.
Thread the chicken cubes onto the soaked wooden skewers.
Brush the honey mustard marinade generously over the chicken skewers, coating all sides. Reserve some of the marinade for basting later.
Preheat the grill to medium-high heat.
Place the chicken skewers on the grill and cook for about 10-12 minutes, turning occasionally and basting with the reserved marinade, until the chicken is cooked through and nicely charred.
Remove the skewers from the grill and let them rest for a few minutes.

Serve the grilled honey mustard chicken skewers hot, garnished with fresh herbs like chopped parsley or cilantro, if desired.

You can also serve them with your favorite BBQ sides like grilled vegetables, corn on the cob, or a refreshing salad.

If you make them, be sure to tag us and share!

07/02/2023

“I’m too busy…”

Know how this feels?

I hear it all the time. And I get it. You’re doing all you can to squeeze in your workouts, perform at your job and care for everyone else in your life, from kids to family.

The idea of adding one more thing to your plate sounds like the thing that will make everything else in this delicate balancing act break.

So you put yourself on the back burner…

In the future, you’ll get to you and the other details…

But in the meantime, you’re still eating and hitting training, all while feeling flat and crashing in the afternoon from fatigue.

Every diet or meal plan you’ve ever encountered required hours of prep time to do the thing, so you assume everyone will. And you do not have time to waste.

As a mom, athlete, entrepreneur and wearer of all the hats, I really do understand this!

Here’s how my program is different.

I focus on the highest priority efforts that will immediately impact how you feel day in and day out.

I don’t break what doesn’t need fixing! I look at your entire context to ensure we keep what’s working for you and focus on filling the gaps hurting you the most.

I move at a rate of change, you can incorporate. We are the masters of breaking things down to individual pieces to help you make changes at a rate that suits you.

I want you to feel better, train hard and be successful at your goals, and I work with your constraints instead of just piling more on top of you, so by the end, you’re performing better, have better energy all day long and have adapted without ever being overwhelmed.

I know you’re eating every day, and I want you to feel better about taking care of yourself each and every moment.

You can do this.

06/28/2023

Ever felt like the Cookie Monster? We all wish we could magically will away cravings and effortlessly stick to our daily plans, just like how we diligently follow our training routines. It's all part of striving to feel dialed in every single day.

When cravings strike, it's tough to understand their underlying causes because, at that moment, our bodies are solely focused on fulfilling their immediate needs, not explaining how we got there.

The reality is that when we're underfed, and our bodies crave quick energy, our brains scream for sugary carbs. They provide a fast, energy-packed punch, exactly what our brains and bodies seek to solve the immediate dilemma.

So, we grab whatever we can.

We experience a temporary sense of relief.

But then, the inevitable crash hits, leaving us tired and drained.

We beat ourselves up for not "doing better," vowing never to repeat the cycle. However, we fail to break free or address the root issue at hand.

Now, here's the secret.

We often have unrealistic expectations about how long we can go without food, especially when we're actively training. Our bodies are like fuel-burning machines, and if we neglect our routine, hunger and cravings quickly rear their heads.

Being proactive is key.

If you know that 3:30 p.m. is your prime time for raiding the snack cabinet, aim to eat a little earlier. Try having a balanced snack around 2:45 or 3 p.m. and notice how it smoothes out your entire evening.

If you don't experience normal hunger pangs in the afternoon, setting the alarm as a reminder to eat regularly is perfectly fine.

Here are some snack ideas: create snacks that resemble small meals, like a banana with nut butter, a couple of hard-boiled eggs with carrots, rice cakes with deli meat and cheese, Greek yogurt with berries, or a protein bar if you're on the go.

You can carry on with your day by implementing these strategies, breaking free from the frustrating cycle.

Let me know what you plan for your next snack!

06/26/2023

Usually people are either sweet cravers or savory lovers, and if you ask someone they know exact what their challenge is.

For me, I have a terrible sweet tooth, but I can stare down a basket of tortilla chips with no problem.

A warm homemade cookie is a completely different story, which I find is common with active women because they are constantly cutting carbs from their lives!

I used to think that to get control of my sweet tooth, I needed to completely ban sugar from my life and treat it like an alcoholic abstaining from alcohol.

And let me tell you, that was not a fun thought.

It would do all kinds of weird things to my head, like making me think I needed to eat ALLL the sugar before cleaning up my act, or if I had a little I would have zero control over limiting it to just a few bites.

Making things off limits, I’ve found, invariably makes cravings much worse.

This is why I don’t give clients a “no food” list.

I want you to realize that you can have a treat whenever you want it.

You’re actually empowered here. And if we don’t make things forbidden, we also take back the power from them.

Instead just focus on not having more in your daily environment than you feel ok eating for your goals.
Want to have a cookie?

06/25/2023

When an athlete's run progress flat lines and PRs become a thing of the past, they start grasping for more extreme measures.

Some of the extreme plans I hear female athletes go to instead are intermittent fasting or trying to incorporate fasted cardio.

This sounds like a good idea, right?

Moving more while eating less in the moment, seems like it should burn more fat. And women tend to think that if they are lighter they will be faster.

However, a woman's body doesn't quite respond that way. If it's anything hard or intense, your body will pump up your cortisol (your friendly stress hormone) to help provide your body with needed glucose to give you the fuel you need to perform the exercise.

Do this consistently and it drives higher blood sugar levels, which your body then has to manage - by trying to store that extra sugar as fat - and it still doesn’t provide you with the resources you need to reach your performance goals.

It also increases the likelihood that you'll have a blood sugar crash later in the day which means this increases your overall cravings and setting you up to feel like a bottomless pit later in the day.

Ugh!

Instead, it works so much better to adapt your routine to fuel your workouts and optimize that post-workout recovery window with a balanced meal that includes carbs and protein.

The trick is doing this consistently so that great training days build upon each other and you get stronger and faster for your sport.

Boom! Fixing many challenges in a single stroke!

Not all diets are equal. You have to adjust to support your workouts. If you are training, your food needs to be calibrated to it.

Set up your own time with me to explore your situation and how we can line up fueling plan to match your goals this year. Grab time on my calendar here: https://focusedfit.as.me/breakthrough

06/22/2023

Struggling with cravings? Tell me if this sounds like your situation:

You have a lot on your plate. From workouts to family commitments to work, your days are packed.

You want your days to be even-keeled without having to spend a ton of brain power thinking about how and what to eat to stay on track all day long.

However, by 5 p.m. you’re worn down and find yourself munching as you get ready for dinner and it turns into a meal before the meal.

You're frustrated and irritated at yourself. How does this keep happening? You think you need to muster more will power to be stricter.

You’re tired of feeling like every day you’re starting over.

You're tired of feeling like every day is a fresh start. But here's the key: if you're feeling this way by the evening, the root of the problem likely lies in the morning at 7 a.m., not at 4:30 p.m.

Throughout your busy day, you needed more nourishment, starting early on. I understand that you didn't feel hungry due to your busy schedule, but it was actually the busyness itself, not a lack of food, that masked your hunger.

People may advise you to rely on willpower or claim that you're not working hard enough to get through the evenings.

However, that's far from the truth. This challenge stems from blood sugar levels and hormonal fluctuations, and no amount of willpower can overcome those obstacles for long.

Consistently eating throughout the day and eating enough early is the key to feeling more balanced by late afternoon. This way, you can enjoy the dinner you planned and smoothly transition into the evening, ready to rest and face the next day head-on.

If this resonates with you, give me a high five!

06/06/2023

Vacations are important! Whether it’s a staycation at home or a full blown getaway, we all need to turn it down and decompress. Let’s face it, daily life is stressful. Finding the balance on how to do this as an entrepreneur has never been easy. I’m always a little on and sometimes that means full work days instead of sightseeing. Um. Not this week. I’m really and truly disconnecting, and will tell you about it when I’m back. So peace out, social. I’ll be back in two weeks!

06/01/2023

It’s the journey.

When I talk to clients, something I hear time and time again is that it is the JOURNEY that matters most.

Of course they want to hit their goals, they want to lose the weight, they want to hit new personal records in their sport. BUT. Achieving any of those goals is a journey of discovery. It is about making small changes and creating the habits necessary to achieve the big goals. I specialize in the tools that get you there. The journey that helps set the women I work with up for longterm, sustainable, and replicable SUCCESS.

DM me to learn more.

05/29/2023

It's my birthday. It's my birthday.
And OMG I'm 46.

I find this phase of life is confusing. I don't feel old, but I just processed a few weeks ago that the 80s were more than 40 years ago, which is WAY older to my kids than the way back 60s I thought of as the old days when I was their age.

I've hit the full throated cycle of perimenopause, so I've been working with my physician to minimize those symptoms and trying to learn from the experience of other smart women who research this in detail.

My daughters will start high school this year, and the clock is literally ticking for when we'll actually be empty nesters.

Where is the time going?!

At the same time, I still feel strong.

My endurance is as good as ever, and I'm making gains in my swimming, biking and running.

My routine is basically very similar to what it was in my late 30s save a little less volume and a little more attention to recovery.

There are many milestones ahead this year and I'm definitely evolving as I age, but I'm very grateful for all the joy in this season of life and wouldn't trade it for the world.

Thanks for sharing the day with me and hope you're enjoying this journey as much as I am.

05/28/2023

Are you HYDRATED?

Everyone needs to make sure they are drinking enough water throughout the day, but if you’re working out or training, you probably need to do more than simply drink water all day long.

So the rule of thumb, especially for you chronic under-hydradors out there, is to aim for between .5 and 1 ounce of water per pound of body weight. So the minimum - on average - for a 145 pound woman would be 72.5 ounces (.5 X 145 lbs). More if it’s hot, more if you are training …

The benefits of proper hydration include:
Improved cellular health and metabolism
Less likely to confuse hunger with thirst, so you actually consume fewer calories
Improved GI regularity and kidney function

For those of us who are working out regularly and training, we need to drink even MORE.
For workouts less than an hour, water or an electrolyte-only drink like Nuun tablets or water with a pinch of Himalayan salt are all good.
For workouts longer than an hour, or when you are starting them calorie depleted for the day, drink at least one bottle of electrolyte fluid per hour.

The reason we like electrolyte drinks over plain water when we’re training is that it’s the fastest way to get fluids from your mouth through your small intestine and into your bloodstream – water + sodium + simple sugars (dextrose or sucrose).

To achieve optimal hydration, the formula looks something like this: 7-9.4g of glucose & sucrose, sodium 180-225mg and 60-75mg of potassium per serving. Drinks like Skratch Hydration, Nuun Performance and Clif Shot all meet this criteria.

Determining what works best for you and fits your tastes will require experimentation under race conditions. If it’s a 10K or less you can get away with a little salt and water on the course, but any races longer than that should get much more attention and it’s something your nutritionist can help you figure out.
If you want to discuss what would work best for your body and your goals, we should talk.

Schedule a free breakthrough call NOW! https://focusedfit.as.me/breakthrough

05/25/2023

WHAT IF … instead of grasping for extreme measures when your run progress flatlines and constantly looking to cut as a solution...

… you adapted your routine to fuel workouts and optimize that post-workout recovery window with a balanced meal that includes carbs and protein?

When an athlete doesn’t feel like she’s making progress, it’s very common to see her go to the extremes - like fasted cardio or further cutting calories. On the face of things, it SOUNDS like a good idea - moving more and eating less. If we’re lighter we’re faster …

Except women’s bodies don’t really respond like that. When we have a hard training session or an intense workout, our body will pump up cortisol to provide the glucose we need to complete the exercise. If we do that over time without proper fueling, it drives higher blood sugar levels, which our bodies need to manage - and they do this by storing that extra sugar as fat, while not providing us with the resources we need to reach performance goals.

Oh! And it increases the likelihood of a blood sugar crash later in the day - which increases cravings …

But when we fuel our workouts AND optimize for recovery in a consistent manner, we see great training days build on great training days. We’re stronger. We’re faster. We kick butt in our sport.

BOOM!

Want to know more? Let’s explore your situation and see how focused+fit can design a plan to match your goals.

Grab time on my calendar here: https://focusedfit.as.me/breakthrough

Focused+Fit Nutrition

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