Resistance Athletes Need 2.3
For resistance-trained individuals looking to maximize fat loss while retaining lean mass, higher intakes of 2.3–3.1 g/kg/d are recommended according Ralf Jäger et al. J Int Soc Sports Nutr. 2017
Protein, Veggies, Fruit: Simple Weight‑loss Solution
It’s hard to get fat eating copious amounts of protein and produce 🥦. The majority of people who are struggling with their weight don’t need to count calories they need to fill up on protein, veggies and some fruit....
Optimal Pre‑Game Meal for Energy, Recovery, Hydration
If I had to recommend ☝️ one meal the night before a game or training event for max energy this would be the meal: -Roasted spinach -Coconut H20 -2 Oz of salmon -3 Oz of flank steak -Mashed sweet potatoes -Mixed fruit cup of cherries,...
Your Habits, Not Hacks, Define Who You Become
Small daily deposits: -Effort -Exercise -Gratitude -Help someone -Protein rich breakfast -100 oz of H20 -7-8 hours of sleep -Positive attitude -Show up on time -3 Fruits & veggies -Learn something new -Set limits on phone & social media time You're a combination of your daily habits not quick hacks.
Hard Work, Humility, and Learning Attract Success
Work hard. Stay positive. Add value. Stay humble and eager to learn. Good things will eventually find you. 🙏
Cherish Every Moment; Life’s Ordinary Is Sacred
One day you’ll coach your last game, meet with your final athlete, give your last presentation, watch your child’s last game, hug a loved one for the final time… and you won’t know it’s the last. Life’s moments are fleeting. Cherish...
Low Ferritin Signals Iron Deficiency Before Anemia Appears
Skinny, pale skin, dark circles under your eyes, easy bruising, and constant low energy? It might seem like “just stress” or poor sleep… but this combo is often a red flag for low iron stores and you shouldn’t stop at checking...
Social Media Beats Websites for Building Trust and Reach
Respectfully, I disagree. The hundreds if not thousands of people I’ve coached, presented to, programmed for, and served didn’t find me by accident… they found me through social media. Many hired me to speak at their clinic, symposium or to deliver...
Cherish Every New Day; Don't Take Life for Granted
If you woke up today consider yourself blessed. Not everyone made it to another day. Don’t waste it! ☀️ 🤝 🙏 🪓
Nutrition Essentials for Faster Athletic Injury Recovery
Athletes recovering from injuries, intense training, and tournaments here’s a few strategies to help you heal & recover for the week ahead and beyond‼️ 👉Antioxidants & healthy fats 👉7-10 g creatine monohydrate 👉Leucine rich foods (aim for 1.8-2.0g/kg/bw/protein/day) 👉Zinc, vitamin D, choline, glutamine, and...
God's Unconditional Love Claims Us, Not Performance
A gentle reminder: God doesn’t love us from afar He claims us. We are His children, not based on performance, but on His unconditional love. That’s why we can rest in faith, trust Him fully, and hold on to hope. Have a...
Gratitude Turns Blessings Into a Joyful Heart
Five things I’m grateful for: -God’s love & Grace -A healthy body -Community -Opportunity -This simple view that brings me peace A grateful heart = a joyful heart What are you grateful for? 👇 https://t.co/GDc9G4reys
Choose Magnesium Type: Cognition, Calm, or Stress Support
Magnesium L-threonate (Best for Cognition): Highly bioavailable and shown in randomized controlled trials to improve memory, executive function, and focus. It supports "synaptic plasticity," helping neurons form new connections. Magnesium Glycinate (Best for Relaxation): Bound to the amino acid glycine, this form is...
Creatine: Cheap, Proven Boost for Strength and Brain
Creatine is☝️of the most studied performance enhancing💊available at low💰with🔬proven effects: ⚡️Strength 💪Muscle gain 🔌Power output 🤕Injury prevention 🧠Cognitive function ⬇️Rate of exhaustion 📈Increase testosterone If you’re a vegan or plant based I would recommend you supplement with 7-10g of creatine.
Prioritize 7‑9 Hours Sleep for Health and Performance
Never stay up late for something you would not get up early for. Sleep deprivation in both children & adults: ❌Irritable ❌Unmotivated ❌Depressed & anxious ❌Drowsy & poor energy ❌More exerted with less effort 🍻Can lead to making poor and fatal choices ⬆️Disease risk,...
Remember Super Bowl Scores, Forget Basic Workout Nutrition?
You can remember scores from Super Bowl games but you can't remember to grab protein and carbs before and after training? Come on 💪
Five Essentials for Lean Muscle Growth
5 Simple ways to build lean mass: ☑️1.8-2.0g by protein/kg/BW/day ☑️Drink 90-100 oz of fluid daily ☑️Resistance train 4-5x/week following a plan ☑️Sleep 8-9 hours every night (can't grow muscle without rest &recovery) ☑️Supplement with 5-7g of creatine monohydrate daily
Athletes Need Multiple Protein Meals, Not OMAD
OMAD is not a smart strategy for athletes chasing muscle growth, strength gains, recovery, and peak performance. While OMAD can work well for fat loss in some scenarios (and a few studies show it doesn’t completely tank performance in short-term trials),...
Skip Snacks: Calorie Deficit Beats Unnecessary Eating
If you’re an ADULT trying to lose fat you don’t need snacks between meals. People often overestimate how active they are and if you’re trying to lose weight you’re going to need to hit that kcal deficit. There’s no need...
Full-Day Fuel Plan Powers 7 PM Student‑Athlete Game
Fueling a 7 pm game for student athletes 6:30-7 am Breakfast: -Milk + H20 -Apple + almond butter -Egg avocado English muffin 9:00 am 2nd breakfast -Greek yogurt parfait or fruit protein smoothie -H20 -Jerky 11 am Lunch: -Milk -Mixed berries -Cheese stick -Grilled chicken wrap 1:30-2 pm 2nd lunch: -Turkey sandwich...
Fuel Carbs to Prevent Late‑game Injuries
> 25% of all injuries occur in the last 15-20 min of a game when fatigue sets in. Carbs fuel muscle and brain. Carbohydrate intake can greatly impair or improve an athlete's performance. Inadequate carb intake = ❌Tired legs and brain ❌Muscle cramping and...
Live Fully Now: Simple Joys Before Time Ends
-Get sunlight -Read books -Lift weights -Walk -Slow down -Drink water -Be in community -Pray and read your Bible -Sleep more stress less -Take in the sunset and sunrise -Cook healthy meals -Unplug and disconnect I truly don't think people understand how short our time on earth is until...
Dirty Bulking Harms Metabolism; Choose Whole‑food Fueling
I require routine labs for my athletes every 6–12 months and the trend is clear: “Dirty bulking” is damaging metabolic health. I am seeing: • Elevated triglycerides • Increased cholesterol • Poor blood glucose control Mass without strategy ≠ performance. Course correct with: ✔️ Fiber-rich carbs ✔️ Lean protein ✔️...
Elite Athletes Fuel Success with Disciplined Nutrition and Mindset
Elite athletes don’t… ❌ Skip meals especially breakfast ❌ Gossip about teammates or blame others for their own failures ❌ Stay up late scrolling or partying all summer ❌ Miss training or ignore chances to sharpen their skills ❌ Avoid hard nutrition changes or cling...
Active Athletes Need More Calories, Protein, and Carbs
⚡️ Student-athletes and active adults have higher calorie, protein, and carbohydrate needs than their non-active counterparts. 🍉 NWW healthy cheat sheets and athlete-tailored recommendations vary based on goals, training, and intensity. 🍽️ Fundamentals include: 👉 Protein 👉 Carbohydrates 👉 Fluids 👉 Healthy fats 👉 Fruits & vegetables Here’s...
Prayer Walks Transform Heart, Mind, and Life
Prayer walks and time with Jesus will transform your heart, mind and life. Psalm 146:8: "The Lord lifts up those who are bowed down". Let go and Let God. 🙏🙏
Hydration, Fuel, Warm‑up: Key to Preventing Cramps
Athletes cramp for 3 common reasons: 1. Lack of hydration and minerals 2. Inadequate pre-competition fueling 3. Poor conditioning/training preparation and warm-up Low-carbohydrate diets also cause the kidneys to excrete more sodium and water, which can further increase cramping risk. My tips to prevent muscle...
Surrender to Christ, Live Holy, Prepare for His Return
If this were my last tweet, I’d say this with everything in me: Surrender your life to Jesus Christ today. Read your Bible daily. Talk to God in prayer. Stay close to Jesus. Gather in community with other believers. Share your testimony and witness...
Multi‑billion Franchise Pays Coaches Millions, Nutritionists Pennies
For context: The @ChicagoBears are a multi-billion-dollar franchise. • Franchise value: $8–9 billion • Annual revenue: $600+ million Meanwhile, typical NFL coaching salaries look like this: • Head coach: $13M /year • Coordinators: $2–4M/year • Position coaches: $750K–$1.4M/year • Strength coaches: $680K–$1.2M/year • Entry-level quality control coaches: $115K–$185K Even...
Stop Waiting—Act Today, Tomorrow Isn't Guaranteed
“I’ll start tomorrow…..” Tomorrow isn’t promised friend. We only have today. I don’t think people take advantage of what’s happening in the present enough. Be where your shoes are. Try the thing. Take the risk or lose the chance. The only...
Track Everything, Unlock Performance Through Self‑
When I have my clients and athletes consistently document: ✅ Sleep ✅ Training ✅ Nutrition & hydration ✅ Reading/studying ✅ Time spent on apps/video games It builds powerful self-awareness around their daily habits what’s truly serving their goals and what’s quietly holding them back. You can’t correct...
Power Your Day with a Protein‑Packed Morning Smoothie
Your morning routine sets the tone for the entire day. Every morning I start with a smoothie made with: • Protein powder • Berries • Banana • Spinach • Greek yogurt • Milk • Creatine monohydrate I often make a larger batch and portion it out for the week...
4-2-1
🍉NWW “4-2-1; Chew- Nibble- Sip” Fueling Strategy™ to optimize athletic performance: Pick a food from each category on game or training day 👇 4⃣Hrs. out CHEW ✔️25-30g protein ✔️50-75g carbs ✔️20-30 oz fluid 2⃣Hrs.. out NIBBLE ✔️10-15g protein ✔️20-30 g carbs *as needed ✔️10-15 oz...
Baseball Players’ Top Nutrition Mistakes: Fuel, Timing, Recovery
Nutrition Mistakes Baseball Players Make 1. Not Eating Enough Quality Carbohydrates: Baseball players often under-fuel with carbohydrates, which are the body’s primary energy source during long practices, doubleheaders, and intense training sessions. Without enough quality carbs, players risk fatigue, slower reaction times,...
Post‑Game Protein‑Carb Boost Prevents Muscle Loss
Football athletes place incredible demands on their bodies explosive sprints, hard cuts, collisions, and repeated high-intensity efforts. Yet many high school and college players are underfueling, especially when it comes to calories and quality protein. This can lead to fatigue,...
Live with Integrity and Generosity; Success Follows
Work smart. Work hard. Be generous and genuine. Tell the truth. Help others. Add value. Maintain good character and integrity in all circumstances. Give more than you take. Have faith. Trust the process. Do these things and joy, success and blessings...
Pre-Game Power Plate: Fuel,
This isn’t just a meal… it’s your secret weapon for game day ⚡️🍽️ Why it works : -Sweet potatoes = long-lasting energy from complex carbs + nutrients for recovery and muscle -Salmon & steak = complete protein + iron + omega-3s to...
Creatine Is Safe and Effective for Teen Athletes
Creatine is safe, effective and beneficial for teen athletes. I received an email today. "Hey Wendi, I have done some research and creatine is not recommended for anyone under 18. I have numerous grandkids playing sports and only the 21 yr...
Control What You Can, Surrender the Rest
If nothing changes nothing changes. Change what you can and surrender the rest to the Lord. Control your controllables.