Always In Motion Nutrition, LLC (2026)

02/09/2022

Old school Nike for the end of an era

18/08/2022

In honor of it’s only right we talk about competition fueling!! Here are some recommendations for prolonged (>90 min) exercise events.

PRE-EVENT
🔸Carbohydrate Intake: Carbs are your primary fuel for prolonged exercise events. It’s recommended to consume 0.45-1.8 g per lb body weight 1-4 hours pre-event. This could range from a full meal that contains bread or pasta to a pre event snack that contains fruit and a granola bar.

🔸Hydration: Depending on the time of event, fluid recommendations may vary. Checking urine color is a quick way to check hydration status; ideally looking for a very pale yellow color! You should consume 16-24 oz, 2-3 hour before the event.

DURING EVENT
🔸Carbohydrate Intake: 30-60 g per hour. Carb sources can vary from refined grains to fruit to liquids based on your event. For example, a runner may choose a liquid gel versus a lifting competition where there are breaks and time for solids.

🔸Hydration: 4-8 oz fluids per 15-30 min. Electrolyte recommendations will vary based on sweat rates and environment, however in general it’s recommended for athletes to consume 150-180 mg sodium + 60-75 mg potassium per 8 fluid oz.

🔸Combination Options: Items such as provide both fluids/electrolytes as well as carbohydrates to sustain blood sugar.

As always, individualized recommendations will vary based on event and needs. This is a general starting point for individuals training or competing in events that are >90 min.

And with all that being said, let’s do this gravel 🚴🏾‍♀️🚴🏽🏃🏻‍♂️🏃🏽‍♀️

08/06/2022

Best way to kick off summer nourishment?! Join my new Summer Smoothie Club 🍓🍌🥝🍊🥬🥑🫐

My favorite part of summer is all the fresh produce and making refreshing, nourishing smoothies! I’m so excited to share 14 new smoothie recipes with you 😋 details below!

Date: June 17-30

What’s Included: Daily smoothie recipes sent via email with a variety of fruits, veggies, healthy fats and protein sources!

Link in my bio to sign up 📩

Cost: $10

14/04/2022

Starting this Saturday, April 16 I'll be hosting a collaborative walking challenge; sign up in bio. I'd love for you to! Here are the details:

-Challenge will run April 16 to May 16

-As a participant, you will choose an individual daily walking/running goal that will add to the group's total mileage goal for the month. This is a COLLABORATIVE challenge, so your individual goal counts towards the group's goal!

-Participants must fill out the form attached below and agree to use Strava (free app) for tracking all walks and runs. You will be able to record your outdoor walks/runs directly in the app, or manually enter in mileage.

-You can split up mileage however you want or go over mileage any day to make up/plan ahead for missed days. I'm a big believer in achievable goals and "life" that happens, so I will plan to account for 2 missed days per participant for some wiggle room.

-If the group completes the collaborative goal, I will draw for a giveaway at the end of the month 🙂

-Once you've signed up (link in bio), be on the lookout for an email Friday regarding details!

30/03/2022

Shout out to all the step goals 🤩

The health benefits of walking and total step count have been thoroughly researched and the benefits are vast. See above for some ways that walking can benefit your health!

Research shows that “with each 1,000 step increment in daily step count was associated with a 12% lower risk of all-cause mortality”

Meaning, each 1,000 step counts! As temperatures rise this spring, get outside and get walking 👣

Address

68501-68510, 68512, 68514, 68516-68517, 68520-68524, 68526-68529, 68531-68532, 6

Website

http://alwaysinmotionrd.com/

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