I just got back from a basketball tournament with my oldest son.  This wasn’t our first out of town tournament, and it won’t be our last.  Because of the circle I run in, I know there are several parents of athletes that wonder, “How do I feed my kid to perform well while on the road?”  Also, as parents, I know we want to maintain our health while traveling too.  Now, I’m a big believer in enjoying indulgent food from time to time.  If you don’t travel often, then you certainly can be more flexible and enjoy some of those “special occasion” foods that you don’t eat regularly.  However, if you travel regularly, then you probably don’t want to consider traveling for sports an occasion to splurge.

Not only do I want to address out of town traveling, but the reality is high school and middle school kids go straight from school to their event and usually eat on the road.  In addition, with all the after-school sports and activities, parents of younger kids may find themselves eating out frequently .  So, I will address any kind of traveling that has you gone all day and forced to eat out; whether in town or out of town.

Continue reading How To Eat While Traveling: Survival Tricks

author:  Kelly Gill, MS, RD, CSSD, LD


Have you ever thought about your need to recover after workouts?  Most people with low to moderate intensity workouts, who get adequate sleep and eat mostly a healthy diet, will naturally recover without making extraordinary efforts.

However, if you feel like you’ve hit a wall in your workouts, or you feel increasing fatigue during workouts or otherwise, if you are not experiencing performance gains (like getting stronger, leaner, or better) during your workouts or you are sore after workouts, if you find yourself continuously getting sick, then you may need to start thinking about your recovery after workouts.  Each of those complaints can be the sign of inadequate recovery.

Continue reading Recovery for Athletes and Those Who Train Like Athletes

author:  Kelly Gill, MS, RD, CSSD, LD


Beyond appearance, building muscle is good for improving performance in athletes, and it is also good for improving function as we age. Adolescents struggle to get bigger faster, while the aging population fights sarcopenia (the natural deterioration of muscle mass related to aging). There are three essential components to gaining muscle.  In this article, I will list and describe these three requisites for bigger muscles, as well as explain the distinction between gaining muscle and losing fat.

Continue reading Building Muscle: What It Really Takes

author:  Kelly Gill, MS, RD, CSSD, LD


I was asked this exact question and have had versions of this question from many people through the recent years.  Perhaps you’ve had the same question:


‘With so much information out there, how can I know who I can trust?’


With the internet, information is at our fingertips.  Do an internet search for “diet” and over 600 million links pull up!!!  With all this information, how can you distinguish a fact from fiction?  …and perhaps more prevalent, distorted or misinterpreted facts!


Continue reading Deciphering Nutrition and Fitness Advice: Who Can You Trust?

author:  Kelly Gill, MS, RD, CSSD, LD


It’s impossible not to compare yourself with those fitness models you see on the cover of fitness magazines.  Personally, I’m envious of their perfectly chiseled bodies.  I mean, I work out and eat well, yet… let’s just say, clothes are more than just a fashion statement for me!

I’m going to reveal the real secret behind their six-pack abs and perfectly sculpted legs.  Plus, I will help you find satisfaction with your own body!

Continue reading Fitness Models: The Secrets Behind Their Perfect Bodies

author:  Kelly Gill, MS, RD, CSSD, LD


This infographic is designed for the athlete looking for the competitive edge, but it also is useful for any health seeking person.  Here, I have listed some of the most popular supplements and have provided an explanation of the proposed benefits, in addition to listing whether or not it works, whether or not it is safe, and the recommended dose.

Continue reading Enhancing Performance through Supplementation

author:  Kelly Gill, MS, RD, CSSD, LD


Whether you are seeking good health or you are an athlete in need of a competitive edge, you probably have wondered about taking supplements.  It seems like “everyone” is taking them these days.  However, there are issues with the supplement industry that you may not realize.  This infographic was created to better inform you as consumers and help you make the most informed choice for supplementation.

They aren’t always what they seem…

Continue reading What you need to know before taking supplements