Real Nutrition & Fitness, LLC

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Real Nutrition & Fitness, LLC

Real Nutrition & Fitness, LLC founded by Heidi M. Williams, MPH, RD, CSSD, LD, NSCA-CPT, CPPC, CSMC Louis, Missouri founded by Heidi M. I received a B.S.

Real Nutrition & Fitness, LLC is a small nutrition & fitness consulting business in St. Williams, MPH, RD, LD, NSCA-CPT, CPPC. As a dietitian, I focus on using balanced whole foods to help people meet their optimal health states. I am a firm believer in food's natural ability to prevent and manage many disease states, and I am passionate about educating people on the raw powers of food. I take a h

olistic approach to nutrition and I consider food our best medicine and an important source of enjoyment for the mind, body, and soul. I focus on whole food menu planning, so I can help clients bring more colors into their diet, and transform how and what they eat. I also firmly believe that every individual is unique, so I tailor my nutritional approach to each client's personal goals and comfort level. While many experts in the nutrition field advise patients to cut out particular foods from their diet, I help clients say "yes" to foods instead of "no." I also have a personal passion for the environment so I can guide individuals to eat sustainably and local as well. I take a mindful and supportive approach to food, and I help create an environment where one can improve their health and relationship with food. degree in Nutrition and Fitness and a Master of Public Health from the University of Missouri. If you are interested in my nutrition services, please email me and I can send you along some more detailed information regarding my nutrition consulting sessions. If you do not live in St. Louis, I can do virtual sessions as well.

07/25/2026

Never Summer 60k. 07.24.26. State Forest State Park, CO. 12hr17min. 8400 ft.

I have been wanting to do a Colorado race and decided to find one around our vacation time so I signed up for the Never Summer 60k waitlist. I had no desire to do the 100k so I chose this option and got off the waitlist this spring. Coming to Colorado to race as a flatlander is a bit scary. I had concerns about steep climbs, altitude, major elevation changes, and my nutrition in a different setting, so I’m really proud of myself for showing up to the start line!

There were 2 major climbs, one was on the first 5 miles. I was already starting to feel the altitude affecting me early on - it was hard to control my breathing on the big climbs so I had to slow down - poles helped! There were places to pick up pace the first 20 miles and I went into the 2nd half around an 11-12 hour finish time. Well that slowed way down as I climbed up diamond mountain. I was doing 45 min miles at that time for about 2 miles. I had never climbed anything that steep and kept having to stop and catch my breath.

After all of that I thought maybe a 12 hour finish was in reach, but the course was relentless and at that point I was happy with a finish which was my goal in the first place. Plus I was stopping to take so many photos and my husband & kids were at the aid stations waiting for me so that took some time away which I was fine with. But you know me - I have to be competitive with something. Regardless I am happy I finished because that was the goal. I had a great time and met some fun people along the course - almost everyone was from Colorado!

I fueled with water, skratch, huma gels, never second gels, noogs, pickles, coke, quesadillas, watermelon, oranges, bananas, and popsicles. It got super hot and the altitude was definitely getting me so I had to stay on top of fluids!

Overall it was a success but I am not sure I can return to Colorado for a race again. It was very humbling to say the least! I will say, everyone I met from Colorado said this area is the most beautiful place in the area so that was fun. Thanks to Gnar Runners for a great race!

07/22/2026

As I type out this post, I am on my way to Colorado to run Never Summer 60k on Friday. I keep thinking about all the things I want to do and want to have the energy to do and if I wasn’t fueling enough I certainly would not be attempting to run 40 miles in the mountains. :)

We are living in a world obsessed with thinness. I mean this is not really new because it goes in waves just like diets and fashion. But I know we all see it, and for some reason it seems to be getting worse and spanning more and more generations. I used to think it was just affecting women in their teens and 20s, but now I am seeing an uptick in women obsessed with being thin in their 40s, 50s, 60s, and even 70s. I know this because I have conversations with these women on a weekly basis.

Yesterday one of my clients brought up GLP-1s and how thin people are getting and I didn’t disagree with her. I see it as well. I asked her this question. Would you still want to be thin if society was telling you otherwise? I think that’s the thing to remember. I am all for body autonomy - do what you want because you want to, but not because you feel like you have to fit in. I mean I thought peer pressure was a thing of your teenager years but dang, it is alive and well for adult women. So many women giving into this pressure is mind blowing to me!

I have no desire to take a GLP-1 but that’s not to say I am against them. I say you get to choose what you want to do and I get to choose what I want to do. :) There is only the right decision for you and if thinness is the ideal you are chasing and think that will make you happy, go ahead. But I am a person in a straight sized body living in a world that I fit into, so I find it hard to tell someone in a bigger body what to do, and unfortunately I do see that often.

So my advice to you is do what you want with your body and if strong was in, would your thoughts be different? I think that’s the question to ask. Is the societal pressure to be thin influencing you to want to look a certain way? If that is the case perhaps you need to rethink this one and remind yourself to stay truthful to yourself and what you want.

07/09/2026

Happy July!!! We are in the middle of summer here which means hot weather and some of the best seasonal produce of the year! If you’re curious about what’s in season, here are a few examples

07/07/2026

Everyone’s fuel is different in their training, but for some guidelines:
Below 75 mins? Carbs might not be necessary. From 75-90 minutes, 30g carbs are recommended. 1.5-2.5 hours, 60g carbs are recommended. Over 2.5 hours? 90g carbs are recommended. These snacks are just some suggestions but the options are endless! Happy training!

07/02/2026

Currently everyone is obsessed with protein, but the problem with this is other important nutrients get ignored - especially fiber! I know I could always add in more fruits and vegetables specifically.

Did you know that 95% of Americans aren’t consuming enough fiber?? Fiber is SUCH an important nutrient, from decreasing the risk of cardiovascular disease to supporting gut health - we should be as intentional about our fiber consumption as every other nutrient.

07/01/2026

It is very hot here in the Midwest - we currently have a heat advisory in St. Louis. I had a 2 hour run yesterday and I had to slow way down, even with proper nutrition and hydration - I drank 45oz fluids per hour & made sure to have at least 60g carbs/ hour.

Tomorrow is another long run - trying to get my mileage in before the weekend so I can enjoy the holiday with my family. I will make sure to hyperhydrate today with extra sodium and make sure I am increasing mu carbs. I will also be brining a bandana with ice and go to the park where I know I can refill water easily.

This is your reminder for the summer months during this heat to be extra conscious about fueling for performance. The heat is already going to make training harder, so let’s make sure we are combating it with great nutrition as best as we can!

06/25/2026

Yes! Snacks are good and they can help you meet your nutritional needs, especially as an athlete - someone who works on purpose with a purpose. 🙂 But in all honestly, gone are the days when our society says snacking is bad - I am fairly certain that was a thing of the 90s.

Snacks are so important to include before and after workouts as well, when you do not want to have an entire email right before a big workout, but a great way to get some energy in and to replenish.

Adding in some extra snacks to our days can help achieve nutritional goals without feeling overly full. Obviously these are just some examples of foods you can include here, but the possibilities are truly endless.🙌🏼 My favorite snack right now is dates with peanut butter or peaches with yogurt.

06/24/2026

As many of you know, I really do not like the term wellness because what it now stands for. Wellness should be about being well - getting enough sleep, eating fruits and vegetables, spending time with family and friends, managing stress, and moving our bodies. Instead, it has turned into some sort of competition among privileged individuals.

For me, wellness has nothing to do with boutique gyms, red light therapy, infrared saunas, cold plunges, expensive workout clothes, etc. That version of wellness is literally just about privilege - yes, I said it. If that’s what you want to do and spend your money on, go ahead, but I stand by perfecting the basics first. 🙂

So many influencers these days are posting loads about different wellness products and supplements to improve your life. Wellness can be simple and easy!!! You don’t have to spend money to be healthy - coming from a Dietitian!

06/23/2026

Looking for a new snack recipe?? Here are some super easy and delicious protein balls! Perfect for anytime of the day🥜🍯.

I love easy snack ideas, especially those you can make easily and have a lot on hand for the entire family. These are a favorite in our house!

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http://www.realnutritionandfitness.com/

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