In a time when conflict, fear and the luckiest seem to get ahead, it may feel like you are surviving. But you can be thriving.

In this episode I open up the brand new season of the Eat This for Performance podcast with an idea. In fact, it is more than an idea, it is a game. Every athlete I meet who is thriving plays this game. Care to know what it is?

Cool. Because one of our fave athletes, Morgan, knows. Her journey through college showcase events in July is an example of sports nutrition mastery. In this episode you get to hear me interview Morgan during one of our teen athlete mentorship sessions exclusive to the Sports Family Club.

When you listen to today’s podcast, pay attention to how Morgan plays the game, when she plays the game and why you want to play the game like her.

Listen all the way to the end of the podcast for your chance to win entry into our exclusive Sports Family Club!

About your host:

Pearle Nerenberg MSc RD, IOC Dipl in Sports Nutrition

Founder of Eat This for Performance

Pearle Nerenberg is the founder and visionary behind the break-out sports nutrition coaching program: Eat This for Performance. Her vision of high performance nutrition is simple and easy to implement. Pearle believes everyone will live a much more energized life once they begin to eat for performance. She prides herself in clarifying the complex sports science and turning mastery of the nutritional science into a few manageable steps.  Pearle is a unique sports nutrition professional who uses her advanced training by the International Olympic Committee, McGill University and Cornell University to both teach and empower her athletes. Pearle is easily able to connect with her athletic community as a former NCAA D1 Hockey Player and a current mom of 2 active kids!

About Eat This for Performance:

Eat This for Performance is a sports nutrition coaching company on a mission. We are different. We focus on what happens when you eat food for its powers and we help you avoid the pitfalls of poor timing, a restrictive mindset, and processed food obsession. We believe everyone has the right to eat for performance. We realize our mission when you fly through your day with endless energy and everyone on our planet has access to enough powerful foods to do the same.

Here you can access 3 levels of sports nutrition program fit for a sports family on-the-go! 1, be a "Pro" family - Get access to all video lessons and premium content, RECORDED. 2, be an "Elite" family - Get access to a teen athlete coaching program, LIVE group mentorship, and more. 3, be a "VIP" family - each family member gets their own educational experience, PLUS you get a private session with the professional team every month.

Season 3, Episode 14

Today we delve into the language of movement with Eric Blais. He teaches us many life lessons and allows us to talk about some subjects rarely talked about in the sport world.

I love the notion that physical activity in the scientific sense can be described as energy in motion. Which if you abbreviate could be written as e-motion.  Movement links strongly to our emotions. When you listen to Eric you can literally feel his ability to tune into the movements and the feelings. I think all the athletes listening (and myself) were spell bound by Eric's insights.

Eric's words:

I always been a highly passionate mover since my childhood. My physical Journey started with figure skating, hockey, baseball, martial arts, volleyball and many more sports and physical practices for more than 40 years now. My professional vision now is to help human beings to become more mentally resilient, emotionally flexible and physically adaptable. To create more awareness of our intrinsic and extrinsic constant interactions from inside-out with our environment and the changes that comes from those interactions. Everything's connected.

Éric Blais, Montreal based coach

Eric holds an array of certifications including Physical Educator B.Sc., Yoga Therapist (Yoga Resource), PAS (Postural Alignment Specialist Egoscue), Kettel Bell Instructor (Agatsu), Thai Massage Practitioner (Still Light Center, Albert Lee), AIS Stretching (Stretching Canada), ANIMAL FLOW Instructor ® and EBFA Barefoot Training Specialist ®

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If you love getting sneak peaks behind the scenes as I provide mentorship to athletes then you will love being a part of the community where you get full access to me, the experts I bring in, and the team of super supporters.

We want YOUR family to have the best, and we've designed the very best place to be in community - eating for performance - as a family.

The Eat This for Performance community officially opened up today and we could not be more thrilled to welcome in our top families to enjoy menu planning, super kids kitchen sessions, teen athlete mentorship and lessons, and a way to be in community figuring out the eating plan.

GO TO ET4P.COM/PROGRAMS to start FREE. 

Season 3, Episode 12

Start with the Morning: A journey of self-discovery with Bella Kang

Welcome to the Eat This for Performance podcast you are here with myself, Pearle Nerenberg, your host, founder. If you are an athlete, or part of the athlete support team and you are looking for ways to elevate your game and choose wiser then this podcast is for you. Here we share the wisdom of those who have come before us. 

Today we are joined by athlete mentor, Bella Kang, an engineering student at Cornell University. Bella is entering her 4th season with the Cornell Big Red Women’s Ice Hockey team. You will love learning about her journey through sports nutrition, and how she got started in her sport.

Exciting news at Eat This for Performance is ... drumroll please... This month we kick off our Sports Family Club with a meeting of the minds (i.e. you, your family and us!) on August 9th. We will run a live meal planning workshop in preparation for September! Imagine having all your meals planned out in September. You’d be surprised at how much time you will save. If you would like to join the August meal planning session visit et4p.com/club and join our Sports Family Club.

When you are in the Sports Family Club, athletes get preferential rates on the 4P Sports Nutrition School.

Athletes can join the 4P Sports Nutrition School anytime and get access to a mini learning sessions now and a sports nutrition game starting next month.

You will find a great path for everyone in the sports family and coach too. Go check out Eat This for Performance at et4p.com.

A Legacy in Action, guest interview with Danielle Murell Cox

Hold up, before we get to meet our incredible guest, there is a challenge about to kick off THIS WEEK! You can win $500 in grocery spend simply by tracking what you are already spending. Go to et4p.com/challenge to get your sports family signed up.

In this episode you get to meet graphic artist, Danielle Murell Cox. She is a woman to watch out for in 2020. Her new illustrated children’s book “My Hair” came out in June and is a must-purchase for any young child in your life. By supporting Danielle, you are supporting an inclusive world. Danielle creates products that highlight the unique skin colours and hair of black children. Her cutie pie plush toys named Zuri and Dre are going to be released this fall. I suggest you order yours early!

Danielle's website is here.

Now, you may be wondering why Danielle is interviewing with our sports community today? I promise you it’s not random. Danielle is responsible for most of the design elements created for the athletes and coaches here at Eat This for Performance. Her work has turned regular foods into visually stunning superfoods and has transformed boring science into a colourful world to explore. She has left her mark. Today we celebrate the legacy.

In fact, the 4P Sports Nutrition School main award each month is presented in Danielle’s name to honour her. The DMC Champion’s award goes to the student who exemplifies all the qualities listed in our Champion’s Credo of our school - qualities you can go learn about what you sign up for a free 3 day access to the school.

Danielle and our Champions are changing lives for the better!

Have a listen and share this episode to spread the words we all can live by,

To your success,

-Pearle

Season 3 Unleashed, Episode 10

Eating for Body Composition

Never in a million years would I have thought becoming a sports dietitian meant I was ordained the "food police". Yet, so many of my friends, coaches, athletes, and even family members (sigh) see me as having stepped into this role.

The Food Police is an idea born out of guilt about what we eat. I didn't invent the idea and we could have a whole podcast episode on our relationship with food, however, in this episode we tackle the idea that we can eat for body composition change. It would be impossible to separate the guilt many experience when eating with a discussion on eating for body composition, so it's in here.

There is also a juicy tip on how to view eating for body composition as you move through teen years and growth years. There is so much misguided information out there. Today we give our athletes inside the 4P Sports Nutrition School a chance to ask questions and get clarity on notions they have heard. You will get a peak into the beginning of the conversation.

Enjoy!

For those looking to join our live mentorship sessions we have 2 ways.

#1: Our 11-16 year old athletes can join the 4P Sports Nutrition School and get access to mentorship starting next month

#2: Our older athletes can be mentors inside the 4P Sports Nutrition School. Mentorship comes with some amazing perks!

Coaches and Parents can message us to be part of our Advisory Committee for the 4P Sports Nutrition School. Our school is still in the early growth phase and we are solidifying a committee of excellent advisors who will guide the successful accomplishment of the Eat This for Performance mission!

Season 3 Unleashed, Episode 9 of the Eat This for Performance Podcast

Hosted by sports dietitian, Pearle Nerenberg.

Why Do you Train?

This is a sneak peak into the conversation we had with our young athletes inside the 4P Sports Nutrition School in June. The young athletes and the school mentors have been working through the important topic all athletes will face at some point: body composition. If you missed the last episode we introduced the topic and shared our thoughts about the perfect athletic body. 

Today we are digging into training for body composition specifically. We had a special interview with athlete mentor, Victoria Harris, and our other athlete mentors shared some great insights.

We all know training for our sport is important to our performance in that sport. But, are you always training for your sport OR are there other reasons why you train.

We shed some light on overtraining, training for fun, and a few more ideas come up that will be explored in detail in the next episode on body composition coming out next week.

For those looking to join our live mentorship sessions we have 2 ways.

#1: Our 11-16 year old athletes can join the 4P Sports Nutrition School and get access to mentorship starting next month

#2: Our older athletes can be mentors inside the 4P Sports Nutrition School. Mentorship comes with some amazing perks!

Coaches and Parents can message us to be part of our Advisory Committee for the 4P Sports Nutrition School. Our school is still in the early growth phase and we are solidifying a committee of excellent advisors who will guide the successful accomplishment of the Eat This for Performance mission! 

Season 3, Episode 8 "The Most Important Conversation I Never Had"

Welcome behind the scenes of The 4P Sports Nutrition School. Today we tackled what body composition means to us. It's a conversation I never had as a young athlete, and yet, most of my eating choices from the age of 10 came with a question: "what will this food do to my body?".

Young athletes, as young as 8/9 years old are caught in the web of societal body pressures mixed with performance body goals. Sometimes coaches even pressure young athletes to look a certain way.

It's really too bad we have been shy to talk about this subject. But not anymore. I am diving right in with the amazing mentors in the 4P Sports Nutrition School and I am opening up the conversation for all to enjoy (yes, this conversation should put a smile on our faces!). Food and Body Composition are absolutely linked and the students in my school are being empowered with the confidence to speak about their desires, the pressures they face, and the reality of the situation they are in.

Today you get to hear myself, Scott Walford, a collegiate/pro hockey player, Jordan Burgess, a strength and conditioning coach, and Victoria Harris, an elite Volleyball player. We highlight some important challenges athletes face when it comes to Body Composition. 

The solution to these challenges is to talk about them. Silence is what has been a root cause of so many problems. As young athletes we are shy to say things like "I want to lose weight" or "I am worried what a muscular body will do for my appearance" or "I wish I could figure out how to build muscle faster". But athletes are thinking these thoughts, and the more we talk through the body composition realities and challenges the more we will create CONFIDENT, and FIT athletes. 

Fitness starts in the mind!

So let's get talking. And, if you love this conversation you will love the conversations we are having every week inside the school!

The 4P Sports Nutrition School is open to try out for FREE or jump in anytime (go to https://eatthisforperformance.com/the-school). However, you need to join BEFORE July 3 to get into the July session. In July we will be diving into one awesome training on developing The Dream Routine. All our athletes deserve a dream routine and I am excited to see them achieve one in July!

To your success,

Coach Pearle

Pearle Nerenberg is a registered sports dietitian specialized in working with athletes and their families. She is the creator of the Eat This for Performance sports nutrition framework which has helped thousands of athletes apply the science of sports nutrition. Learn more about Pearle at her home, eatthisforperformance.com.

Season 3, Episode 7

Welcome to episode 7 of the Unleashed season. We are truly grateful to you, our community, for your continued support and we would like to share that we stand by you in all times of crisis - this time, and the unexpected time when you may encounter an injury.

Before I begin sharing today's message with the athletic community, I feel it is necessary to address the importance of racial equality in this world. We can no longer stand silently by and watch people struggle with prejudice and harmful discrimination. I stand with you on uplifting the voices of the oppressed. If you have a story to share with this athlete community please reach out to me. I am here to listen.

Now, as I teased, this conversation today is about injury in sport. If you have ever been injured or if you wish to understand what could happen when (and if) an injury strikes, then this conversation is for you.

Every week inside of the 4P Sports Nutrition School we are listening to athletes voices and sharing stories of wisdom when it comes to important topics athletes are dealing with.

You can now join the program at any time > go to https://et4p.com/go to learn more

You can also grab a free performance foods list all of our athletes are using to eat for a better performance (injury prevention and rapid healing) > go to https://et4p.com to grab it! 

Episode 5 of Season 3: UNLEASHED

Calling all athletes. What do you eat before your competition? And if you think now, during a sports shut-down you are far from needing to think about this then I have important news for you. Your competition is thinking about their pre-competition meal… and they will be coming for you!

Today’s episode surprised me but it shouldn’t have. There are 4 key messages about the pre-competition meal that surface you will want to hear.

You also get to hear from the mentor athletes who have been working behind the scenes to lead the next generation of athletes to figure out something that has eluded our youngest athletes until now.

That is, how to understand sports nutrition and ACTUALLY follow the advice.

You will first get to meet Alex Rauter, a professional Hockey player with the ECHL’s Indy Fuel.

Then Morgan, a AAA high school senior hockey player, Victoria, an Elite Volleyball player and the passionate Jordan Burgess a trainer in Montreal, Quebec.

This episode is the defining moment for the Unleashed season of this podcast. The 4P Sports Nutrition School is being Unleashed before your eyes and I am inviting you to peak behind the curtain as you listen in.

If you have not heard, there is a new sports nutrition performance enhancer on the block, but it’s not what you think.. It’s a full on, OUT-OF-THIS-WORLD, school with competitive games, next level sports nutrition guidance, and a path to become a great leader.

Today you will hear from the mentors inside our school as we tackle the undeniably important pre-competition fuelling zone.

Have a listen and you can bet me and the students in the 4P Sports Nutrition School will be practicing our pre-competition meals - even during this non-competitive down time.