If you’ve ever wondered what actually separates a good cycling coach from a great one, it usually isn’t a huge Instagram presence or longer list of Strava followers. It’s the depth of knowledge behind the training plan and coaching you’re provided — and that’s exactly why I want to tell you about the certification I […]
The science behind the weight-loss drug everyone is talking about — and why exercise and nutrition still matter more than ever. GLP-1 receptor agonists — the class of medications behind Ozempic and Wegovy — have become one of the most talked-about developments in metabolic health in decades. As a sports nutritionist, I’m asked about […]
New Certification I Completed Dr. Hazel Wallace’sAlign Course — Here’s What It Means for You By Coach Sofi · Sports Nutritionist & Endurance Coach Your body isn’t broken. It’s cyclical — and once you understand that, everything changes. Menstrual Cycle and Athletic Performance I’m so excited to share that I’ve just completed the Align certification […]
As an endurance athlete, whether you’re a runner, cyclist, swimmer, or participating in any sport requiring sustained effort, your primary focus is typically on building stamina, cardiovascular fitness, and muscular endurance via high training volume. But there’s an often-overlooked element that can significantly improve your performance: strength training. At this point, you’ve likely heard of […]
Want to be at the top of your game? Caffeine is one of the most powerful sports performance supplements yet it is often used improperly! Caffeine is a powerful ergogenic aid to improve your sports performance, but are you using the right amount, the best sources, and timing it correctly? I’ve distilled the scientific research […]
These vegan pancakes are delicious and easy to make! Check out the recipe below! Vegan Pancakes are one of my favorite workout fuel recommendations. Why? If you’re planning on doing a long, moderate-intensity workout like: a long bike ride, a long run, or spending the day rock climbing at the crag, these pancakes are the […]
Food is powerful! If you’re an athlete, it’s crucial to fuel your body with high-quality nourishing foods. If you’re looking for the perfect pre-workout breakfast or a healthy snack to fuel your day, these do the trick! I love these vegan and gluten-free Strawberry Rhubarb Power Muffins! If you’re low on time in the morning, […]
It’s that time of year… When holiday parties and family gatherings abound, it can be pretty challenging to stick to a healthy routine. In fact, sometimes it can feel as though every healthy habit we’ve cultivated throughout the year flies right out the window once the holidays hit. Don’t despair. I have a few tips […]
Daily and Race-Day Nutrition for Athletes We often talk about what to eat during workouts to help improve performance. (Check out Fueling for your Rides) But what should you eat when you’re not working out? How should you structure your daily diet to perform and feel your best? Watch as Certified Nutritionist and Cycling Coach […]
Plant-based Athlete Sports Nutrition Certification I couldn’t be more please to announce I have earned a Certification in “Plant-based Proteins in Sport” to better support the plant-based athlete. The certification was led by renowned Sports Nutrition Scientist Asker Jeukendrup and MySportScience Academy. I can now provide even more evidence-based sports nutrition support to plant-based, vegetarian […]