Rachel Manor, RD, CSSD is the Director of Olympic Sports Nutrition at The University of North Carolina at Chapel Hill. 

In this episode, we discuss:

• What the culture in college sports look like
• Rachel's responsibilities as the Director of Olympic Sports and how she got into sports nutrition and intuitive eating 
• How she has helped institute intuitive eating in the college athletic setting
• How to connect with athletes in the college setting and build rapport
• How diet culture shows up in sport culture, and what diet culture is 
• The transformation of athletes from the diet mindset to the fueling mindset
• AND MORE!

Are you a chronically injured runner or triathlete? 

Do you know you should incorporate strength and mobility work, but have no clue how and where to start?

Or maybe you're a pregnant athlete and want to avoid abdominal separation and issues down the line, but don't know what information to trust?
 
In this episode, we talk with Jessica Valant, PT and Pilates Instructor who breaks down how you can avoid injuries for life.

We discuss:

• Jessica's journey with prolapse, an often not discussed but common problem postpartum
• The main exercise modifications (running, jumping, and strength training) pregnant women should know about and what to avoid during pregnancy and in the postpartum period
• How to identify a diastasis recti and how to repair it
• Giving yourself grace and time in the postpartum period
• What should runners and other endurance athletes be doing to avoid injuries? 
• What are the benefits of pilates, especially for endurance athletes?
• How can having more strength improve speed/performance in running, if at all?
• The most common injuries in athletes and how to fix them 
•  What can runners do to avoid or rehab a knee injury
• What exactly is our core, and how can we keep it strong
• Why balance in work/life/motherhood doesn't exist 

And more! 

For full resources and things mentioned in this episode, check out the show notes here.

Connect with Jessica Valant:

Jessica Valant Pilates
Jessica's Instagram
Jessica Valant Pilates YouTube

Stay connected:

• Grab your free fueling chart download to figure out which fuel is easiest on your stomach!
• Join our community on Facebook!
• Join us in the Nail Your Nutrition fueling course
• To follow along with the show, follow Nailyournutrition.

Kylee Van Horn is a Colorado based sports dietitian, endurance runner and skiier. In this episode, we cover all facets of nutrition for trail and ultra running.

In this episode, we cover:
·         What she wishes more runners new about trail nutrition 

·         How she encourages runners to stay healthy and injury free while running on trails

·         Why eating enough is so difficult for many runners

·         Kylee’s running background and how it contributes to her nutrition outlook 

·         What makes trail running different from road running

·         How to fuel for ultra endurance events with sensitive stomachs

·         How to plan for aid stations in ultra endurance events

·         Tips for running in cold winter weather and preventing gel/water freezing

For full resources and things mentioned in this episode, check out the show notes here.

Connect with Kylee:

• Website
• Instagram

Stay connected:

• Grab your free fueling chart download to figure out which fuel is easiest on your stomach!
• Join our community on Facebook!
• Join us in the Nail Your Nutrition fueling course
• To follow along with the show, follow Nailyournutrition.

Wondering about pelvic floor health as a runner, before kids, during pregnancy, and postpartum?

Dr. Abby Bales, DPT is here to answer all of your burning questions about pelvic floor health for runners and athletes at all stages of life.

In this episode, we cover:

• Should you run while pregnant?
• What you can keep doing while pregnant, and when to know the point to stop
• What should return to running look like postpartum
• Common pelvic floor issues seen in women and athletes
• What are the signs and symptoms of pelvic floor issues 
• Is it normal to have to pee during running, jumping, and other activitites?
• Why “just in case” peeing is detrimental
• How to know if you’re emptying your bladder at the appropriate time and intervals
• How to do a proper deep squat to open the pelvis
• How to properly do a kegel and advanced kegels
• What’s the best way to improve pelvic floor health

And more! 

For full resources and things mentioned in this episode, check out the show notes here.

Connect with Dr. Abby Bales:

Reform PT NYC
Dr. Bales' Instagram
Reform PT Facebook Page

Stay connected:

• Grab your free fueling chart download to figure out which fuel is easiest on your stomach!
• Join our community on Facebook!
• Join us in the Nail Your Nutrition fueling course
• To follow along with the show, follow Nailyournutrition.

Tune in to part two as Sarah shares her journey to earning a Boston Qualifying time in her Utah Marathon and she breaks down her race day nutrition plan.

For complete show notes and a list of the products Sarah used, visit the show notes.

Sign up for the Nail Your Nutrition Fueling Course!

In this episode, Marita interviews Sarah to hear all about how she dropped 11 minutes between her 1st and 2nd marathons to qualify for Boston. 

We discuss: 
·         The tips Sarah followed to qualify for Boston with training

·         How she approached this marathon differently than her prior marathons

·         How she incorporated speedwork and managed off days with her training schedule

·         How proper support is important for training goals and finding your tribe is so important 

·         Tips for joining a training group and running with them 

·         How to balance time with marathon training goals and life 

·         How to plan for training a destination race

·         The importance of core work and how to plan for it

·         How Sarah embraced flexibility to make training work for her

Want to try a tri? Part 2 of this two part episode covers fueling for triathlons and the best tips for each leg of a triathlon.

In this episode, we cover:

• Our postpartum fitness plans
• Logistics of triathlon
• Marita's best tried and true tips and advice, broken down by each sport: swim, bike, run, and transitions
• How in the world to fuel for triathlons, from sprint to Ironman 140.6
• The biggest takeaways to make training and race day easier and fun

For full resources and things mentioned in this episode, check out the show notes here.

Stay connected:

• Grab your free fueling chart download to figure out which fuel is easiest on your stomach!
• Join our community on Facebook!
• Join us in the Nail Your Nutrition fueling course
• To follow along with the show, follow Nailyournutrition.

Want to try a tri? Part 1 of this two part episode goes over everything you need to know to get started with triathlon!

In part 1, we dive into:

• Marita's experience with starting triathlons with zero knowledge or experience
• Marita's triathlon training schedule and progression
• Breaking down triathlon distances and training
• What you need to get started
• Things that are nice to have and make triathlon easier, but aren't essential

For full resources and things mentioned in this episode, check out the show notes here.

Stay connected:

• Grab your free fueling chart download to figure out which fuel is easiest on your stomach!
• Join our community on Facebook!
• Join us in the Nail Your Nutrition fueling course
• To follow along with the show, follow Nailyournutrition.

Courtney Carter is a lawyer by trade but hasn't practiced law since 2010. After leaving the active practice of law, she led a legal diversity pipeline program and then ran diversity initiatives for a small company. That led her to her current role leading diversity at a large law firm. She is responsible for everything from ensuring that her firm’s practices are inclusive to designing a firm-wide strategy. 

Courtney ran track in high school but didn’t start running long distances until she was in law school.  She ran her first half marathon in 2007 and then ran her first full marathon in 2013. She got bit by the marathon bug and ten marathons later, she’s hopeful about races coming back in full force in 2021. 

Courtney has been a member of the Oiselle Volee Team since 2013 and leads the Women of Color group. Recently she started serving as  DEI Advisor for Oiselle. She loves combining her professional work with her passion for running. 

In this episode, we discuss:

• Her running history and how she got back into running while in law school
• What it’s like running in the DC area, especially in this current climate
• Why the DC Cherry Blossom 10 mile run is a race everyone should run 
• How she determines her next race and training and how she stays motivated
• How her fueling strategy has changed over time and the difference in how she practices vs. how she races 
• What she eats before a run
• How she utilizes the Hanson method of training
• How cumulative fatigue has helped her distance running
• How she stays injury free during training cycles and which specific cross training has helped her training
• Her method for setting training goals
• How social media integrates with her philosophies and training and the pros and cons of that
• Her experience as a black runner in DC and at races
• The importance of staying true to yourself
• What we can do to make the sport of running more inclusive 

Find the complete show notes here: https://nailyournutrition.podia.com/podcastnotes

Today we're talking all about off season nutrition and how to maximize your off season for the best results when you start training again!

In this episode, we discuss: 

• Why the off season is the perfect time to work on nutrition
• What you should focus on for the off season based off your last training cycle
• Using this time with less training to tap into hunger, fullness, and satisfaction cues
• What to do if you want to gain or lose weight
• How to gain muscle using nutrition
• Setting goals for the off season to make the most of it

For full resources and things mentioned in this episode, check out the show notes here.

Stay connected:

• Grab your free fueling chart download to figure out which fuel is easiest on your stomach!
• Join our community on Facebook!
• Join us in the Nail Your Nutrition fueling course
• To follow along with the show, follow Nailyournutrition.