Fueled Life Nutrition (2026)

06/09/2025

Football season is here and we’re kicking things off with Fit Before the Feast — a 6-week partner challenge to help you stay consistent, energized, and ready to enjoy the season!

Here’s what you’ll get when you join:
✅ Daily nutrition habits that are simple & sustainable
✅ 30 minutes of walking, 5 days per week
✅ Built-in accountability with a partner
✅ Motivation, community, and fun prizes

Whether you want to dial in your habits, have fun with a friend, or just avoid the holiday slump—this challenge is for YOU!

Details:
*Starts: October 1
*Grab a partner & sign up together - don't have a partner? Just sign up and we will find you one!
*Prizes + bragging rights included

Comment with your favorite fall emoji below and we will send you the link to sign up and secure your spot!

04/09/2024

Attending Friday night high school games? Cheering on your favorite college team? Or gearing up for NFL Sundays? Football and food go together. When you’re trying to balance your nutrition with a goal in mind, football weekends can be hard to navigate. Luckily, we’ve got you covered. Check out our tips for a healthier tailgate!

🏈 Eat Breakfast. Volume and protein are key to minimize calories later. Filling your stomach with non-starchy veggies, fruits, and lean protein will make you physically full – so that you don’t arrive to the game hungry!
🏈 Hydrate. Start early with a glass of water when you get up and have a glass of water or two with any meals or snacks that you have. Ensuring that you have plenty of water in your system will help keep you full and will help your body process what you eat and drink later.
🏈 Prioritize Protein. Aim for half of your tailgate plate to be primarily protein. Since veggies and other healthier side options are typically non-existent, protein is going to be your secret weapon at turning off those hunger signals as early as possible.
🏈 Drink Mindfully. You can make better decisions on your alcoholic beverages based on how it’s made and what else you add to the drink. Light beer, hard seltzer, and clear alcohols with club soda will yield lower calories. You could also replace some of your usual tailgate drinks with nonalcoholic options like flavored seltzer.
🏈 Plan Your Next Day. Pick right back up on your usual routine the next day, and do not let different eating/drinking patterns derail you for the long term. Hit your targets as usual (do not aim to undereat to counter balance the day before!)

That’s it! Follow these tips and you’ll gain more and more confidence in each successive tailgate (and other social events too!)

02/08/2024

Peanut Butter and Banana is a winning flavor combo. This yummy shake is a balanced way to start your day and requires no cooking! ✨️ Bonus - add 2 scoops of creatine ✨️

Ingredients

16 oz unsweetened almond milk

2 medium frozen bananas

2 cup frozen riced cauliflower

2 tbsp creamy peanut butter

2 scoops chocolate protein powder

Instructions

Place all ingredients in a blender and blend until smooth.

Nutrition for ½ of recipe: Calories 407, 12g fat, 34g net carb, 30g Protein

➡️ See the link in our bio for more recipes.

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23/07/2024

🌟 CREATINE MONOHYDRATE EXPLAINED 🌟

⬇️⬇️⬇️

WHAT IS IT?? Creatine is an amino acid found in your body's muscles and brain. Your pancreas, liver, and kidneys produce a small amount. Creatine can also be found in the foods you eat, like meat and seafood.

WHAT DOES IT DO? Creatine helps to produce adenosine triphosphate (ATP), which is stored in the muscles and then used for fuel.

WHY WOULD I USE IT? Our body's storage for creatine is limited, so supplementing creatine can increase creatine stores and subsequently enhance performance. Take for increased power output, getting in those extra reps, and an improved mental state.

WHEN SHOULD I TAKE IT? It can be taken anytime (but it is suggested to avoid taking with caffeine). Consistency is key rather than timing.

HOW MUCH SHOULD I TAKE? Dosage is 5g per day. Expect to feel a difference in performance in 28 days.

IS IT SAFE? Creatine is one of the most researched supplements on the market next to caffeine and protein! Make sure that your source is 3rd party tested and blind tested every month for banned substances. Studies show that it is safe for long-term use.

📢 SOUND OFF! 📢 Have questions about creatine? Ask and we'll answer!

18/07/2024

This recipe uses protein powder as a protein source. It is easy to put together and store - perfect for meal prep!

MOCHA PROTEIN OATMEAL CUPS

Ingredients

¼ cup quick oats
¼ cup/ 20g chocolate protein powder
1 tbsp sliced almonds
1 tbsp Lily’s or Simply Bake Chips
1 tsp unsweetened cocoa powder
1 tsp chia seeds
¼-½ tsp instant espresso/coffee powder

Instructions

Place all ingredients in a bowl and store until ready to eat. When ready to eat, add 6-8 oz of hot water (the smallest setting if using a Keurig), stir, and let sit for a few minutes. Add additional toppings if desired.

Pro Tips: 16 oz soup bowls as pictured available on Amazon in packs of 25. Smaller sizes don’t leave much room to stir, but you can also store in zip top bags if you are not eating on the go!

Pro Tip: It is super easy to make 25 of these at a time and store these in the pantry. It takes about 15 minutes to make 25.

Makes 1 serving - 405 calories, 25g protein, 23g net carbs, 22g fat

** What are net carbs? Net carbs are the amount of carbohydrates in a food that are digestible and can impact blood sugar levels. Total carbs minus fiber or total carbs minus fiber and some sugar alcohols depending on the food. **

17/07/2024

Looking to add protein to your post workout routine? Or maybe you need to fill in the gap for your daily protein intake? Protein powder is one of the most researched supplements on the market. But with so many out there, how do you know what's right for you?

Protein powder is a nutritional supplement that can help you meet your daily protein needs, help maintain and build lean muscle mass, and help with recovery after training. The one that is right for is depedent on your needs and preferences. Regardless, look for a protein powder with at least 20g of protein per serving.

🐮🥛 Whey based protein powders are made from cow's milk (and do contain lactose!). Whey protein powder is considered a complete protein because it contains all 9 amino acids - the building blocks of protein.

🌱🌿 Plant based protein powders are made from plant sources like soy, pea, or brown rice. Plant based proteins typically contain fewer BCAAs and are therefore considered an incomplete protein (although some manufacturers use different sources to make their powder complete!) If you're lactose intolerant or vegan, plant based would be a good alternative to whey.

⚠️ It's important to know that protein powder and many other supplements are not regulated by the FDA - read the label to be sure that your protein has been tested for quality and 3rd party tested for heavy metals and banned substances.

Still not sure? Book a FREE 30-minute consult with one of our nutrition coaches. LINK IN BIO

09/07/2024

This month, we're talking about supplements! We'll go over the what, the why, and the when of some popular supplements so that you can be well informed before deciding what's right for you and your goals.

Stay tuned for:

🍎 Importance of a balanced diet
🤔 When supplements may be appropriate
🏃‍♂️ Fueling supplements
😴 Recovery supplements
🧘‍♂️ Wellness supplements

We'll talk about protein powders, creatine, amino acids, magnesium, and some others in between.

Interested in supplements but not quite sure of what's right for you? Book a free 30-minute in person meeting or phone consultation today! Link in bio.

28/06/2024

When you lose more than 1-2 percent of your body water - which can happen from just one hour of exercise in the heat - brain function diminishes, endurance drops, and strength and power decrease.

So it’s critical you drink enough.

How much water do athletes need?

➡️ Aim for 96 to 128 ounces every day. ⬅️

Here's how you do it:

► Fill a 32-ounce bottle and drink it during workouts and competitions.

► Fill another 32-ounce bottle and drink it right after workouts and competitions.

► Each time you eat a meal, drink another 8 to 16 ounces of water.

For basic hydration, plain water is fine. But if you’re sweating a lot, you could add an electrolyte stick - or consider a sports drink when training over an hour.

21/06/2024

What is carbonated water?
Water that’s infused with carbon dioxide gas, under pressure, to produce small bubbles. Various types include club soda, tonic water, sparkling mineral water, and seltzer (aka sparkling water).

🫧 CLUB SODA has added minerals like potassium sulfate, sodium chloride, disodium phosphate, and sodium bicarbonate.
🫧 TONIC WATER has minerals as well as the compound quinine, which provides its bitter taste.
🫧 SPARKLING MINERAL WATER is naturally carbonated from spring water. It’s a natural source of minerals including sodium, magnesium, and calcium.
🫧 SELTZER (AKA SPARKLING WATER) doesn’t naturally contain minerals. Additionally, it commonly contains ingredients such as sugar, juice, and/or artificial sweeteners for added flavor.

Is it okay to switch out some of my regular water for something different like seltzer?

YES! It's just as hydrating as water. A 2015 study in the American Journal of Clinical Nutrition found that, compared to plain water, it’s no different in how it hydrates the body. So if you're someone that doesn't love the taste of plain water, and you consistently fail to meet your daily fluid intake, you may benefit from drinking more bubbles. Carbonated water is also a good alternative to other drinks like juices, sports drinks, energy drinks and soda - these drinks are fine in moderation - but when it comes to staying hydrated, plain water and carbonated water are preferable 👌

WHAT TO WATCH OUT FOR 👀 Added SODIUM, CAFFEINE and CITRIC ACID

Need help with your water intake? Make a free 30 minute appointment with one of our nutrition coaches. Link in bio.

10/06/2024

Water isn't just to quench your thirst! 💧

Did you know that the human body is approximately 60% water?

We're diving deep into the roles that water plays inside your body. ⬇️⬇️

💡 Nutrient Transport: Water transports nutrients and oxygen through your bloodstream.
💡 Moisturizing and Protecting: It keeps your mouth moist, washes away eye dirt, and ensures your joints move smoothly.
💡 Balancing Act: Water helps maintain your body's pH levels and ensures your electrolytes, like sodium and chloride, stay in check. These are essential for nerve signals and muscle function.
💡 Chemical Reactions: From digestion to energy production, water is a key player in various chemical reactions.
💡 Temperature Regulation: When you're too hot, you sweat, and when you're too cold, you shiver. Water helps regulate your body's temperature.

So, water isn't just for quenching your thirst; it's the unsung hero keeping your body running smoothly.

🚨 TIP - Aim to drink water consistently throughout the day. Try this ➡️ drink at least one glass of water with every meal and every snack.

04/06/2024

We're kicking off our June focus on HYDRATION today by exploring the benefits of staying hydrated.

You probably know that water is essential, but here's a little reminder: adequate hydration not only quenches your thirst but also helps your body in incredible ways!

When you're properly hydrated, your body can perform at its best.

Hydration helps:

💡 Boost energy levels: Water keeps you alert and focused throughout the day.
💡 Support digestion: It aids in breaking down food and absorbing nutrients.
💡 Maintain a healthy weight: Staying hydrated can help control appetite.
💡 Keep skin radiant: Water helps your skin stay hydrated and glowing.
💡 Regulate body temperature: It's your body's natural thermostat.

When your body is properly hydrated – everything runs smoothly!

TIP: Carry a reusable water bottle and sip throughout the day to stay on top of your hydration game.

Stay tuned for more hydration insights during the month of June 💧

Do you have questions or want to chat more about hydration? Click the link in our bio to book a free 30 minute nutrition consult.

28/05/2024

This dough takes about 10 minutes to prep, and is higher in protein. The perfect quick and easy dinner!

INGREDIENTS

1 1/2 cups “00” Flour
2 Tsp Baking Powder
1/4 Tsp Baking Soda
Pinch of Salt
1 1/2 Cup Greek Yogurt

DIRECTIONS

Preheat the oven to 500 degrees.
Brush a cast iron skillet with olive oil.
Mix together ingredients in a large bowl until a dough forms.
Lay the dough on a floured surface and knead with your hands.
Once smooth, roll the dough into a large circle on a piece of parchment paper dusted with flour.
Place the rolled out dough into the cast iron skillet.
Fold the edges over to create a crust.
Top with sauce, mozzarella, and toppings.
Bake for 15-18 minutes.

TIP - If the dough seems a little dry, add 1 tbsp of Greek yogurt until the dough comes together and softens.

You can also use a baking sheet or pizza stone for this recipe, but may need to adjust baking time.

Fueled Life Nutrition