Cat Hammer

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Hammer Fuel provides virtual sports nutrition coaching to current and former athletes and CrossFitters of all levels by Board Certified Sports Dietitian, Cat Hammer.

01/20/2026

If you feel like you’re hungry 24/7 while “eating clean”

You’re not broken. You’re underfed.

And your brain is smart and responding to restriction.

Low calorie meals keep hunger high and food rules make “forbidden” foods feel more exciting.

So the cravings get louder. And no, your body isn’t being dramatic.

It’s trying to keep you safe.

Eat enough.
Eat balanced.
Make room for the foods you love.

01/19/2026

I was stuck in this trap for years until I realized that…

I didn’t have to say yes to everything.

My career path didn’t have to look like everyone else’s.

Every minor inconvenience shouldn’t feel like the world is ending.

And my own mental health was suffering in an attempt to make everyone else happy and to feel “accomplished”.

No one cares how much you can take on and everyone has a different level of tolerance compared to others.

Your coworker feels obligated to say yes to everything? Cool you don’t have to.

Your friends don’t work as many hours as you? Ok so they may not understand how exhausted you are at the end of a week.

Someone else can go all day without eating and claim to feel fine? You don’t need to sacrifice your health like that.

Once I learned that burnout isn’t a badge of honor, my life and priorities shifted.

Having more control over what you commit to opens up time to understand what your body actually needs instead of just following what everyone else is doing.

Stop treating self inflicted stressors like a life sentence that you have no control over. Your future self will thank you for it.

01/17/2026

Please stop comparing your chapter 1 to someone’s chapter 20. I’m begging you.

01/15/2026

Eating clean isn’t the same as eating enough.

If you’re training hard but you’re still dragging through workouts, craving sugar at night, and feeling sore 24/7… it’s not because you need more broccoli and protein.

Most of the time it’s because you’re underfueled.

And underfueling can look like:
 ✅ low energy during metcons ✅ low strength progress ✅ cravings that hit like a truck at night ✅ mood swings and irritability ✅ soreness that never fully goes away

The fix isn’t “more discipline.” The fix is a fueling enough to actually match your training.

Try it for yourself but just adding slightly more carbs into your day and see how it improves your energy, focus, recovery, and mood.

01/13/2026

HYROX has humbled my lungs. 😅 But it’s also reminded me of one of the biggest truths in fitness and nutrition.

Beginners improve FAST because the stimulus is new. More practice = quick adaptation.
 Then progress slows down. Not because you’re failing.But because you’re no longer a beginner.
That “I’m stuck” feeling usually means one thing. You’ve outgrown a general plan.

At higher levels, results come from being more intentional. More specific training. More precise fueling. More personalization based on YOUR body and YOUR goals.

So if you’ve been consistent and “eating healthy” but still feel stuck. You don’t need more motivation. You need a smarter strategy.

Comment READY to get the link to my free masterclass that shows the top 3 nutrition strategies that take my clients from feeling stalled to faster progress in just 3-4 months.

01/12/2026

With the release of the New Dietary Guidelines for Americans, people have become more invested in the “optimal” diet for best health.

And unless you’re living under a rock, you’re pretty aware of the differences in viewpoints for the the best diet is amongst of Dietitians, doctors, nutrition experts, etc.

This isn’t because some are right and some are wrong. It’s because not one single diet works for every person.

If your friend is doing low carb and it works for them, that’s great. But it may not work for you.

Maybe a family member is doing intermittent fasting and they’ve lost 20 lbs, good for them. Maybe it’s not actually healthy weight loss.

To assume 1 approach works for everyone is crazy.

But it’s up to you to find what works for you instead of blaming genetics, a busy life, the new Dietary Guidelines, etc.

And if you want guidance on how to find what works for you, instead of following another generic diet or macro plan, I can help.

Comment 🧬 UNIQUE 🧬 to learn more about how I help my clients discover their fueling code so they can have more energy, hit more PRs, and see more muscle definition WITHOUT food guilt or restriction.

01/09/2026

I have a lot of other things I wish more people knew…

But to hear the top 3 ones that help my female CrossFitters break through their plateaus the fastest, comment ✨ MORE ✨and I’ll send you a link to hear exactly how I help my clients eat more while improving energy, performance, and body comp without food guilt or restriction.

01/08/2026

I really wanted these to be better to make eating healthier feel easier for Americans.

While I feel like there is some positive like the increased protein recommendations and to promotion of fresh whole foods, I feel like we’re ignoring the behavioral nuances that make following a nutrition approach like this so difficult for so many Americans.

01/07/2026

https://coachcathammer.com/register

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Pittsburgh, PA

Website

http://hammerfuelnutrition.com/

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