09/24/2026
Today feels like the perfect day for a little “hey girl, remember this” type of conversation 💛🍂
So consider this your fall check in for the athlete you are right now, because you shouldn’t be fueling yourself the same way you were in June.👀
You are transitioning into training in cooler temperatures 🏃♀️
You have a different training goal or block ⚡️
Your symptoms or health may have shifted 🩺
Swipe for my favorite fall reminders➡️
Your sweat rate may change, but you’re still losing fluid during training.
Stay sipping 🥤
Plan to test your sweat rate for your next training session and see how you need to adjust your fluids. ⚖️
⚠️Don’t let the crisp morning convince you that you don’t need to carry water with you.
Creatine monohydrate is very stable as a dry powder, but once dissolved in liquid it needs to be consumed relatively quickly. 🚨
Only mix it into water when you are ready to drink it. ✅
Timing doesn’t matter for creatine to have it’s benefits. It only matters that you take it everyday!
🏋🏼♀️More volume
👟More miles
🏃♀️More interval work
😎More specific competition or race training
= more reason to intentionally put carbs around your training🍌
“I’m eating healthy” isn’t the same thing as “I’m fueled to get the most out of this training session.”
If you’re suddenly dealing with more bathroom 🚽 visits …
Don’t automatically cut out a bunch of foods. It may just be your stress levels influencing gut motility because of the strong gut-brain connection. 🧠
Instead, try downshifting your nervous system👇🏼
📦Box breathing is a great method to shift your body back into parasympathetic “safe mode.”
Inhale for 4️⃣ seconds
Hold 4️⃣ seconds
Exhale 4️⃣ seconds
Hold 4️⃣ seconds
Repeat this for 2-5 minutes, especially first thing when you wake up, before eating meals, and when you go to bed.
You might just need👇🏼
🥯 more food
😴 more sleep
💧 intentional hydration
🥪 fewer skipped meals
🏆 less pressure to do everything perfectly
Your training load + life load both count 🫶🏼
Save this post for your next fall training reset or send this to someone who needs these reminders too!
