Understanding the female system as a cyclical and intricate system is the first step in optimizing female athlete performance and overall well-being. Period tracking apps become an essential tool in tracking menstrual cycles in female athletes because, not only do they keep the conversation open about the fluctuating energy levels and hormones throughout one’s cycle, but period tracking apps also allow for young female athletes especially to be seen as more than just running machines. Check out this blog for more information!

Part of understanding how to fuel the female athlete means breaking down the stereotype that women are just “smaller” men. As it pertains to fueling, pre- and post-activity fueling is highly important to maintain a female athlete’s energy reserves and bone strength. Check out this blog for more details and resource recommendations!

Relative Energy Deficiency in Sport (RED-S) is a critical condition for athletes to have to experience and endure if proper refueling is not taken seriously. Additionally, coaches and parents have a responsibility and looking for the physical and mental warning signs of RED-S. Read this blog to learn more about steps you can take to protect and mitigate the impact of RED-S.

As a dedicated personal trainer, I understand that female bodies have unique needs when it comes to strength and supporting endurance. I am committed to helping female athletes understand their body’s needs as they move through their movement desires! Check out this blog for more information about the importance of strength training for female athletes!

Protein is an essential component in an athlete’s nutrition to stay strong and performing to the best of their ability. This blog goes into the specific benefits of protein for high school athletes, as well as touch upon the importance of the World Anti-Doping Agency (WADA) in ensuring the safety of nutritional choices. Finally, there are specific protein supplement recommendations that are safe and delicious — you won’t want to miss out!

Understanding the essential components for fuel as an athlete is not only important for physical performance, but also for balancing emotional WELL-being. This blog goes in-depth about the different roles that fuel and nutrition play in the life of an athlete. From carbohydrates and protein, to fat and minerals, balancing all are important for the safety and health of all athletes. Don’t forget to get creative and stay informed about how you can best fuel your body and soul!

Performance anxiety can cause real physical and mental symptoms that can be difficult to navigate for athletes at all levels. However, knowing how to approach these anxieties as the athlete, coach, and parent is essential in supporting athletes through their feelings. Check out this blog for suggestions on how to eleviate performance anxiety in athletes!

Balancing being an athlete and implementing a strong sleep schedule is a priority to restore, repair, and nourish your system. Both physically and mentally, sleep plays a key role in growing and strengthening the human system. Check out this blog to get some tips and tricks for how to sustain a strong sleep routine to improve your overall WELLness as an athlete!

Mental WELLness is a broad term, but understanding all of the intricate components of your mental WELL-being is crucial to harnessing all of your positive potential — as an athlete but also just as an individual! This post scratches the surface of some of the “hows” to support athlete mental WELLness.

Check out this important post written by Alexa Kehl, MS, RDN on the specific nutritional concerns and needs of the female athlete. By taking into consideration the hormonal changes in the female body during different phases of one’s cycle, energy and athletic performance can be optimized! You won’t want to miss out on this important information!

Taken from an blog post written by Dr. Stacy Sims, check out this great read on some of the critical ways to empower female athletes. Learning about the intricate female systems and how to fuel them as an athlete plays an important role in the passion and success of athletes.

Working with the female system (and not against it!) is extremely important - whether you are a dedicated athlete or not. Understanding the four distinct menstrual phases and how to nurture the body every step of the way plays a large role in supporting the female system. Check out this blog for practical tips for how to tune into these phases and train, nourish, and rest during each phase!

Join Annemarie as she discusses how counting calories can actually be detrimental to the joy of preparing and eating a meal. This vlog also gives helpful tips and tricks for how to navigate around counting calories, ultimately leading to more sustainable relationships with movement and food!

Have you ever stopped to consider your relationship with exercise and/or food? Have you ever asked yourself why you do the things you do in the gym? Dive into this personal story of how Sarah changed her relationship and why that is important for her future!

This important conversation unpacks how the fitness industry has evolved over time… and how it has come to label certain bodies as “good” and “bad”. It’s important to understand that everyBODY is acceptable and deserving of love!

Intuitive eating is the process of listening to the body and responding to hunger cues. It’s about honoring our cravings and desires… trusting our bodies to tell us what they need! Becoming an intuitive eater is a difficult task, but well worth it in the end when our bodies are happy, nourished, and thriving!

Athletics can be a tricky thing to navigate… especially when performance-enhancing drugs are marketed towards young athletes with the promise to “make us stronger”. This conversation goes into detail about how addiction and body destruction are two negative results of trying some of the current drugs that are circulating around the fitness industry! The more you know, the more prepared you can be to say no!

Enjoy this vlog of Payton and Annemarie discussing how they personally track their workouts and how using a watch to “compare” your fitness can become toxic if you aren’t careful!

This blog includes an important resource - a candid conversation with Dr. Stacy Sims as she unpacks her book, “ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life”.