Andie at ABS Nutrition and Fitness, LLC

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Mullica Hill, NJ
Andie at ABS Nutrition and Fitness, LLC

She inspires and educated her clients, whether they are patients in her private practice, health care providers, coaches, or sports teams.

Andie has over two decades of clinical experience as a Registered Dietitian Nutritionist, Certified Strength and Conditioning Specialist, Certified Personal Trainer, Registered Yoga Teacher, and an athlete. She’s an experienced health care provider with decades of athletic experience that offers a holistic approach using nutrition coaching, sports performance and active lifestyle coaching. As a li

fe-long competitive athlete, former NCAA cross country, track and field heptathlete, and former Team USA National and International Triathlete, Andie lives the example of sustainable nutrition, sports performance and fitness. ANDIE'S SPECIALTIES

YOUTH AND TEEN NUTRITION
SPORTS & FITNESS NUTRITION
DIGESTIVE WELLNESS
HOLISTIC & INTERGRATIVE NUTRITION
SPORTS PERFORMANCE
YOGA AND MINDFULNESS

Andie provides in person, Telehealth nutrition and small group personal training and Yoga programs. Andie is a life-long athlete and continues to compete after many years competing in collegiate cross-country, track and field, and USA Triathlon Team USA National and International Triathlons. She enjoys motivating others in wellness and nutrition. In additional to counseling and teaching fitness classes, she served as a nutrition science instructor at the collegiate level and is the nutrition expert and creator of the 8 week “Clean and Green Eating Plan” including 75 plus recipes in Prevention’s book, Younger in 8 Weeks. Andie counsels her patients as a total person and not just their nutrition issue or medical diagnosis; she uses a holistic nutrition and behavioral modification approach. At home, she's passionate about raising her two children with good eating practices and cooking with fresh, wholesome, and nutrient-dense food. She enjoys training for running, triathlon, and obstacle races, teaching and practicing yoga, and shopping at natural food stores and local farmer’s markets.

“I believe nutrition and wellness should be approached as both a science and an art to achieve a healthy lifestyle balance.”

06/15/2026

If you're doing "all the right things" but still struggling with fatigue, poor recovery, digestive issues, stubborn body composition changes, hormone concerns, low energy, or performance plateaus, it may be time to look deeper.

Testing isn't the goal.

Clarity is.

I now offer advanced testing options to help uncover potential barriers to feeling and performing your best, including:

✔ Comprehensive bloodwork review
✔ Hormone testing
✔ GI-MAP & gut health testing
✔ Micronutrient assessment

The goal is to move beyond generic labs and recommendations and use personalized testing to create a more personalized nutrition and wellness strategy.

Whether you're an athlete looking to optimize performance and recovery, or an active adult wanting more energy, better health, and a clearer understanding of what's happening in your body, testing can provide valuable insights to guide your next steps.

Understand your body. Elevate your performance.

📩 DM me "TESTING" to learn more about available options.

05/06/2026

Hot flashes vs. High Protein: How this one plant-based swap does double duty.

It’s time we talk about the “high protein” trend and the silent powerhouse that usually gets sidelined in the conversation: Tofu.

When we hit perimenopause, the advice is usually “eat more meat” to preserve muscle.

While protein is non-negotiable, the “source” matters more than we think. If you’re looking to balance hormones, manage weight, and hit those macros without feeling weighed down, it’s time to rethink the block.

Why Tofu is a Perimenopause Cheat Code

Tofu isn’t just a “meat substitute”—it’s a functional food specifically suited for this stage of life.

Here is why it belongs in your rotation:

Phytoestrogens (Isoflavones): Tofu contains plant estrogens that can weakly mimic estrogen in the body. This can help “level out” the hormonal roller coaster, potentially easing hot flashes and night sweats.

Bone Density Support: Many tofu brands are processed with calcium sulfate, providing a massive boost for bone health when our natural estrogen (which protects bones) starts to dip.

Heart Health:As estrogen drops, our risk for cardiovascular issues can rise. Tofu is cholesterol-free and low in saturated fat compared to animal proteins.

Complete Protein: It contains all nine essential amino acids necessary for muscle repair and metabolic health.

The Bottom Line: You don’t have to follow the “carnivore” crowd to navigate perimenopause effectively. Tofu is versatile, hormone-supportive, and an absolute macro-machine.

Are you team Tofu, or are you still trying to figure out how to cook it?

Let’s chat in the comments!

05/04/2026

This 5 minute quick upgrade you didn’t know you needed 🥑

This can change how your body feels all morning.

More texture. More nutrients. And actually filling.

No complicated recipe—just real ingredients doing their job.

Try this recipe 👇

Recipe:
Sourdough toast with avocado + microgreens + radish + tomato + olive oil + mineral salt

That’s it.

Would you try this combo?

04/23/2026

This is how you use carbs strategically in perimenopause—starting with what’s in season right now.

I used to struggle to eat enough vegetables as a working sports mom… until I started adding them to breakfast.

Because in this phase, it’s not just about fasting or eating less —it’s about eating intentionally.

The Perimenopause Performance Plate helps support:
→ inflammation
→ blood sugar
→ hormone balance

And it can be simple.

Asparagus is rich in fiber + prebiotics—supporting gut health, blood sugar balance, and hormone metabolism.

This is what ‘strategic carbs’ actually looks like in real life. 🙌

Simple. Seasonal. Strategic

Comment “Asparagus” and I’ll send you the recipe🍴

04/18/2026

Want to lose weight in-season without hurting performance? Let’s fix your fueling.

Trying to lose weight in season is never just about eating less—it’s about managing training and racing stress, recovery, and performance together.

When you reduce calories while still training and racing, you’re adding another stressor to the body. That can affect recovery, performance, and overall health if you’re not paying close attention.

In my Fast Talk Laboratories episode, we unpack what athletes need to consider before chasing weight loss mid-season—from fueling and recovery to monitoring the warning signs that things are going too far.

The big takeaway: if you’re going to do it, do it conservatively and do it carefully.

🎧 Podcast Link: https://www.fasttalklabs.com/fast-talk/how-to-lose-weight-in-season-without-hurting-performance/

03/31/2026

Most athletes get in-season weight loss wrong…

They only look at the scale.

They’re applying weight loss formulas in a way that doesn’t match the demands of training.

What they don’t see:
→ More fatigue
→ Poor recovery
→ More cravings

You need a better strategy.

🎧 Podcast drops on April 16 at

Follow along and listen if you’re training and want to do this right this time.

03/09/2026

Standing on my old high school grounds today, and the memories are flooding back. 👟💨

I loved every second I spent on that track, and I’d do those championship laps all over again if I could. 👟💨

But being back at my high school today for my daughter’s soccer tournament hits differently.

In the early 90s, the girls' soccer team didn't exist here.

I found my fire in running, but she gets to find hers on the pitch.

I’m so proud to see her competing in a space that was once a closed door.

Our girls deserve more: more investment, better resources, and a focus on female-specific health and training that actually meets their needs.

As a woman business owner and a lifelong advocate for female sports, I am personally committed to making this change.

I ran the path then, and I’m building the future now.

Let’s keep leveling the playing field for the next generation of champions. ⚽️✨💼

I’m curious—what’s one change you want to see for the next generation of female athletes?

Let’s start the conversation below.

02/19/2026

Who else is having a blast watching the Milan Cortina 2026 Winter Olympics? And for me and my family we loved watching the luge!

The Milan Cortina winter Olympics had the first women's doubles luge in history!

They said it couldn't be done, so we had an AI generate it. 😉

Presenting the inaugural Women's Double Luge team for Milan, Andie and Daughter!

Our strategy? Close our eyes and let the sled do the work. The only thing faster than our speed is the rate at which my back will need chiropractor adjustments after it 🤩

02/10/2026

Exciting News Update on Dark Cocoa!

Remember that delicious dark cocoa I showed you on Fox29 recently?

Well, it just got even better!

More research is making waves, suggesting that higher blood levels of theobromine—an amazing antioxidant compound found in cocoa and dark chocolate—are linked to a lower biological age by reducing oxidative stress!

This is fantastic news, hinting at potential health and longevity benefits right in your next bite of dark chocolate.

It's another great reason to enjoy your favorite healthy treat!

Who knew something so decadent could also be a secret to slowing aging from the inside out? 😉

I eat a couple squares of dark chocolate every day either as a topping on my yogurt or smoothie bowl or as dessert.

Has anyone tried the 70% dark cocoa chocolate bar that I showed on the Fox29 segment?

02/08/2026

ChatGPT: Draw a caricature of me and my job based on everything you know about me.

I think it's hilarious that the first caricature was me as a news reporter and then I asked it to redo it. It then produced a more realistic version.

Address

300 Center Road Suite G-315
Mullica Hill, NJ
80027

Website

https://www.absnutritionandfitness.com/

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