You are tired of not seeing progress with your performance goals and your monthly cycle is a big reason for your inconsistency!
I’m so glad you found me! Hi, I’m Coach Liv, a registered dietitian and fitness coach who wants to empower you with a new strategy for 2025.
⚡️Eat enough total calories
⚡️Train with a purpose
⚡️Pack snacks + sip water on busy days
You follow a program and strategy for your workouts to level up your fitness, so why don’t you also have a strategy for your nutrition?!
Proper nutrition will fuel everything you do in the gym AND your menstrual cycle.
If you aren’t fueling appropriately, you are missing out on so much potential!!
#1 Make a plan for your day
Start with the food around your workouts!
What are you going to eat before you workout + what are you going to eat after you workout out.
Aim for at least 30g of carbs about 30 minutes before your workout. This could be a banana, a fig bar, 2 Gogo applesauce pouches, or a regular sugar 16 oz bottle of Body Armor
Aim for at least 20g protein + at least 60g of carbs post workout
After you hit these goals consistently for a week, work on the rest of your food intake throughout the day.
#2 Track food on paper or an app as a tool
This is a great way to check in with yourself to make sure you are actually eating enough
Set your calorie goal first to be what you need at maintenance, this should not be a calorie deficit or surplus. This should be enough food to support your Basal Metabolic Rate, daily lifestyle, and training!
You can set up a consult with me if you want me to provide you with individualized nutrition goals
#3 Show up to your training sessions with a purpose
You should have a specific training intensity plan based on your goals
If you are having issues with your menstrual cycle, getting testing (blood serum labs, dutch test, GI map) can help you have a better understanding of what the root cause and how to improve them
You do not need to stop training at certain times of your cycle to improve your hormones. You may need to adjust training intensity based on your recovery and support your body with better stress management habits
Fail to plan, plan to fail!
You deserve to reach your goals this year and feel like your healthiest + strongest self!