Fuel to Thrive

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Spokane, WA
Fuel to Thrive

We are a group of dietitians and personal trainers wanting to help you optimize your health! We educate, empower, and walk alongisde our clients.

We love working with athletes, those with chronic GI conditions, and peri/menopausal women! Fuel can be looked at literally, as food, and metaphorically, as passions. I think we need to recognize what fuels us metaphorically before looking at what fuels us literally. What gets you excited? What gets you out of bed in the morning? Is it a competition you are training for, or is it the moments you g

et to spend playing with your grandkids? No matter what fuels you metaphorically, I can help you find what fuels you literally. I do this by living up to my mission: Redefine health. Empower individuals. Create lasting changes.

04/16/2026

Racing season is HERE 🏃‍♀️✨
Marathons, half marathons, triathlons—your training is ramping up… but is your fueling keeping up?

Here’s the truth: most endurance athletes are either not eating enough or not eating the right foods—and it will catch up to you. Low energy, poor recovery, plateaued performance, nagging injuries, even hormone and health issues 🚩

Fueling isn’t just an afterthought. It’s your edge.

✨ What we help you dial in:
• Pre-workout fuel → so you start strong (not depleted)
• During training nutrition → to maintain energy + performance
• Post-workout recovery → to rebuild, recover, and come back stronger
• Simple, realistic meal ideas → that actually fit your busy life

Whether you’re chasing a PR or just want to feel strong and steady through your training block, the right plan changes everything.

You deserve to feel:
💪 Strong
⚡ Energized
🏃‍♀️ Fast
🧠 Clear
❤️ Healthy

If you’re tired of guessing what to eat (and hoping it works), let’s build a fueling strategy that supports your goals this season.

👉 Work 1:1 with one of our registered dietitians to create a personalized fueling plan for your training + race day.

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04/09/2026

Spring baking = officially here 🍋🫐

These Protein Lemon Blueberry Muffins are one of our go-to snacks right now—simple, balanced, and so good. Made with just a handful of ingredients, they’re perfect for meal prep, quick breakfasts, or an easy grab-and-go snack.

✨ High protein
✨ Naturally sweet + fresh
✨ Kid-friendly + freezer-friendly

Trust me… these won’t last long in your kitchen.

👉 Grab the full recipe through our link in bio: https://www.yourfueltothrive.com/blogfeed/protein-lemon-blueberry-muffins?rq=blueberry

Save this for later & tag us if you make them!

04/03/2026

Kevin and I just got back from Palm Springs (our first trip kid-free), and yes…we ran on vacation, but it wasn't an easy choice. ☀️🏃‍♀️⁠
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Even in 90+ degree heat (after training all winter in 30° 🥶➡️🥵), I still found myself debating—rest and sleep in, or get up and run?⁠
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We ran. We loved it. And we survived 😅⁠
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Running on vacation isn’t always easy—between schedules, heat, and fueling, there’s a lot to navigate. A few quick tips:⁠
✔️ Easy pre-run carbs⁠
✔️ Don’t skip post-run fuel (protein + carbs!)⁠
✔️ Bring electrolytes⁠
✔️ Lower expectations⁠
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And remember—taking a week off won’t ruin your fitness.⁠
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So the real question: are you running because you want to…or because you feel like you should?⁠
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I shared more tips on vacation running (especially around fueling) in this month's blog

https://www.yourfueltothrive.com/blogfeed/vacation-running

04/01/2026

Most endurance athlete moms come to me feeling like feeding their families and their goals cannot coexist in a simple way! I am here to tell you that you CAN eat what you serve your family AND crush your goals- yes, even if your kids only want to eat mac and cheese!!

I've been thinking about creating a How to Eat Like an Athlete Without Making Different Meals than Your Kids Guide. If you'd like to be the first to get it, respond GUIDE below!

03/26/2026

Quick, healthy dinners don’t have to be complicated.⁠
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This Mediterranean Quinoa Turkey Bowl is one of our favorite easy weeknight meals—packed with lean protein, veggies, and whole grains to keep you fueled and satisfied.⁠
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✔ Lean ground turkey for protein⁠
✔ Quinoa for fiber + steady energy⁠
✔ Veggies like zucchini, mushrooms, spinach, and tomatoes⁠
✔ Ready in about 30 minutes⁠
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It’s the kind of meal that works just as well for busy weeknights, meal prep, or post-workout fueling.⁠
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Grab the full recipe at the link below:

https://www.yourfueltothrive.com/blogfeed/healthy-easy-quinoa-turkey-bowl

03/19/2026

As a mom, you’re not simply “too busy.” You’re under-supported.⁠
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You’re training for a marathon. Or a triathlon. Or a trail race with serious vert. Or you're just getting back into running after pregnancy/postpartum/years of small children. ⁠
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And you’re also…⁠
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Packing lunches. Managing schedules. Navigating the big feelings of your tiny people. Working. Carrying the mental load.⁠
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Of course you’re exhausted.⁠
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But here’s what we see all the time with high-performing moms 👇⁠
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It’s not a motivation problem. (you have that)⁠
It’s not a discipline problem. (you have a lot of that)⁠
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It’s a fueling + recovery problem.⁠
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Endurance training on top of motherhood requires:⁠
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✔ Carbs on purpose (not by accident)⁠
✔ Consistent daily protein⁠
✔ Electrolytes — not just water⁠
✔ Recovery fuel within 30–60 minutes⁠
✔ Enough overall intake to protect energy + hormones⁠
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You can’t out-train under-fueling. And you shouldn’t have to figure this out alone. At Fuel to Thrive, we help busy moms fuel like athletes — because you are one.⁠
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Training for big goals this year? Let your nutrition match your ambition. Work with us!⁠
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03/12/2026

Gut-friendly recipe alert!⁠
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We know how hard it can be to find delicious recipes that actually work for sensitive tummies and food intolerances — which is exactly why we love this one.⁠
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This gluten-free + dairy-free banana oat muffin recipe from our dietitian Lori is:⁠
• Naturally sweet and satisfying⁠
• High in fiber to support digestion⁠
• Great for meal prep, breakfasts, or snacks⁠
• A wonderful option if you’re managing GI issues, food sensitivities, or food intolerances⁠
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Grab the full recipe linked below
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If you’re navigating IBS, chronic GI symptoms, or unsure what foods feel best for your body, you don’t have to figure it out alone. Our dietitians are here to support you every step of the way.⁠

https://www.yourfueltothrive.com/blogfeed/healthy-banana-muffin-recipe

03/05/2026

From our dietitian Lori 🤍: "Pregnancy has been humbling in the best way. I’ve been incredibly lucky to feel mostly well, and that’s allowed me to keep moving in a way that feels really good for both my body and my mind.⁠
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Training goals have looked different, but as always, movement has been medicinal to me as my body changes. The biggest principles guiding me so far:⁠
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✨ Consistency over intensity✨ ⁠
Doing something just about daily. Some days that’s a run, some days a walk, a hike, a strength class, or just gentle stretching. It all counts.⁠
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✨ Listening to recovery cues✨ ⁠
Pregnancy is already a full-time physiological workout. I’ve had to respect fatigue, take more rest days, and be flexible when my body asks for less.⁠
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✨ Fueling like my body is working harder (because it is!)✨ ⁠
Activity while growing a human requires more energy, more hydration, and more intentional nutrition than I was used to before.⁠
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Every pregnancy looks different, but for me, daily movement + adequate fuel + grace for changing capacity has been the sweet spot." ⁠
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If you’re navigating pregnancy (or wanting to prepare your body for it) and wondering how to balance movement and nutrition, our dietitians are here to support you 🤍

02/28/2026

Marathon training is more than miles logged — your fueling plan can make or break race day. 🏃‍♀️✨⁠
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Our dietitian and personal trainer Jessica shares exactly how to build a smart marathon fueling strategy — from carb loading, to race morning, to mid-run carbs, electrolytes, and hydration.⁠
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The goal? Steady energy. Happy gut. Strong finish.⁠
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And if you want support dialing in your individualized, customized fueling plan for both training and race day, we’d love to work with you.⁠
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Read the full blog post — link below.

https://www.yourfueltothrive.com/blogfeed/marathon-fueling-plan-spokane-nutritionist

02/26/2026

Big news at Fuel to Thrive 🎉: We’re so excited to officially introduce Jessica as our newest Registered Dietitian!⁠
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Many of you already know her as our incredible personal trainer. What you may not know? While coaching clients and leading sessions, she was also in school full-time earning her RD credential. And she did it! We’re thrilled she’s continuing with us — now as both a personal trainer and Registered Dietitian.⁠
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✨ Her story: Jessica’s passion for nutrition began during her own endurance journey. As a competitive runner, she experienced firsthand the impact of under-fueling — fatigue, injuries, and stalled performance — which sparked her desire to help others better understand how to fuel their bodies for strength, longevity, and performance.⁠
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✨ Her background: She earned her B.S. in Human Nutrition & Food Sciences from Colorado State University and her M.S. in Dietetics, Nutrition, and Exercise Physiology from Washington State University, completing 1,200+ hours of supervised practice across clinical care, collegiate athletics, and outpatient pediatrics before earning her RD licensure.⁠
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✨ Endurance athlete at heart: Jessica has completed multiple half marathons, marathons, and ultramarathons — including the Run Rabbit Run 50 Mile — as well as the Ironman 70.3 Boulder and Ironman 70.3 Coeur d'Alene. A full Ironman is next on her goal list.⁠
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We are so proud of her and so excited for this next chapter.⁠
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If you’re interested in working with Jessica for personal training, nutrition counseling, or both! — reach out and schedule an appointment with us! 💛⁠
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02/19/2026

One of the biggest mistakes we see athletes make? They train hard… but don’t train their fueling.⁠
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Your carbs, electrolytes, and water intake are just as important as your miles, long runs, and workouts. You wouldn’t skip training and expect to race well — so don’t skip practicing your fueling either.⁠
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Race day should NOT be the first time you’re figuring out:⁠
• How many carbs per hour you can tolerate⁠
• Which gels or chews sit well⁠
• How much fluid you actually need⁠
• Whether your electrolytes are adequate⁠
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When your fueling plan is practiced and dialed in, it becomes automatic. That’s how you avoid bonking, reduce GI distress, and perform at your true potential.⁠
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If you want help building and practicing a race day fueling strategy, reach out and schedule an appointment with us. We’d love to support you. 💪

02/13/2026

💕 Valentine’s Day is tomorrow 💕⁠
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Whether you’re celebrating with friends, family, a partner, or enjoying a cozy night in, we love having simple, fun recipes on hand.⁠
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This 3-ingredient mug cake is an easy, single-serve dessert made with simple ingredients you likely already have at home. It comes together in just a few minutes — mix, microwave, and enjoy.⁠
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And this definitely doesn’t have to be in place of the yummy box of chocolates you may have bought or been gifted 🍫💕 — there’s room for all kinds of treats. But if you’d also like a no added sugar option to add to the mix, this is a great one to try.⁠
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You can find the full recipe on our blog — link below.
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https://www.yourfueltothrive.com/blogfeed/easy-healthy-mug-cake?rq=mug%20cake

Address

711 N Helena Street
Spokane, WA
99202

Telephone

+13039180569

Website

http://www.yourfueltothrive.com/

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