HER TIME

I’m pressing pause after 37 episodes to reflect and give you a summer roadmap of the topics that matter most for teen girl athletes. From nutrition and supplements to training myths, caffeine, and diet trends, I highlight key episodes to help you better support performance, health, and confidence. I also revisit critical (and often avoided) conversations around menstrual health, the female athlete...

Today I am covering the aesthetic pressures faced by female athletes in various sports, including the impact of uniforms on body image and performance. As coaches and parents, we must support young athletes in navigating these pressures, advocating for change in uniform requirements, and focusing on performance rather than aesthetics. We need to be having open discussions about body image and the...

This week I want to touch on the importance of post-workout nutrition, focusing on the need for protein, complex carbohydrates, and hydration to maximize your workout gains. I'm giving practical advice on how to incorporate these elements into a post-workout routine. I'll also discuss the importance of educating young athletes about nutrition to empower them to make informed choices for their heal...

Spring break pressure often leads to crash diets, cleanses, and extreme habits—but those quick fixes don’t support your health or performance. In this episode, I want to reframe what it really means to be “spring break ready,” focusing on fueling your body, hydrating properly, eating real whole foods, and training with intention. I'm sharing some simple, sustainable habits that help you feel leane...

You may have seen that a new Food Pyramid has been unveiled, and so today I want to discuss this new pyramid, and its implications for teen athletes' nutrition. I'm touching on the importance of whole foods, protein quality, and meal timing, while also addressing common misconceptions about nutrition as a whole. I'll also be covering the need for structure in meal planning and the role of parents...

In this episode I'm chatting with four former high school athletes who decided not to pursue sports into college. We'll dive into their choice not to continue, the impact of burnout, the importance of following your gut, and so much more. Whether you're a parent, coach, or a high school athlete yourself, this episode provides valuable insights for anyone and everyone.    -- Links & Resources Y...

In this episode, Laura Jones shares her journey from being a competitive cheerleader to becoming a personal trainer and strength coach. She discusses the importance of loving the process of training, focusing on performance rather than aesthetics, and the unique challenges of coaching youth athletes, particularly female athletes. Laura also covers the significance of nutrition, the differences in...

Today I’m taking a step back to reflect on our very first full year of Her Time and walking you through the biggest themes, conversations, and lessons we covered together in 2025. From nutrition and training myths to recovery, mindset, and some topics that aren’t always easy to talk about, this episode is a year-in-review designed to help you connect the dots and revisit the episodes that mattered...

In this episode I want to share valuable holiday gift ideas for our teen girl athletes, focusing on practical, performance-boosting, nutrition-focused, and recovery-enhancing gifts. From water bottles to one-on-one coaching, this episode covers gifts of all price ranges which will hopefully make your holiday shopping a little easier! -- Links & Resources You can purchase The Teenage Athletes'...

Today I am discussing how principles of training and nutrition for teen athletes overlap with those needed for women in their 40s and beyond, including the need to deprogram from diet culture and adopt a mindset that fosters resilience and strength. This episode aims to provide insights that can help both teen girls and adult women thrive in their physical and mental health. -- Links & Resourc...

This week I', covering the challenges faced by teen girl athletes, focusing on the balance between sports, school, and personal life. I'll highlight the physical and emotional demands placed on these young athletes and the importance of recognizing signs of overwhelm. I'll also cover strategies for support and maintaining a healthy relationship with sports, and the need for balance and the long-te...

This week I want to talk about the critical role of proper nutrition in the performance and well-being of young female athletes. I'll cover how appropriate fueling can enhance energy levels, reduce injuries, and improve overall confidence and mood, while also highlighting the negative consequences of under-fueling. -- Links & Resources You can purchase The Teenage Athletes' Nutrition Journal o...

This episode I am covering the mental health implications of early sports specialization among girl athletes. I'll touch on the importance of mindset coaching in addressing issues such as burnout, identity narrowing, performance anxiety, and the transition from being an athlete to a non-athlete.  -- Links & Resources You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a...

This episode delves into the implications of early sports specialization among young athletes. I'll cover the reasons behind early specialization, the associated risks including injuries, growth and development concerns, and mental health impacts. I want to emphasize the importance of encouraging multiple sports participation and prioritizing rest and recovery to support young athletes' overall we...

In this episode, we explore essential grocery store items for teen girl athletes, focusing on five components: the importance of fresh fruits, protein sources, sandwich supplies, convenient snacks, and period preparedness. Each item is designed to support athletic performance and promote healthy eating habits for our young athletes. -- Links & Resources You can purchase The Teenage Athletes' N...

This episode focuses on the essential aspects of pre-workout nutrition for teen athletes including: the importance of understanding the reasons behind dietary choices, planning ahead for meals and snacks, the role of carbohydrates,  and the significance of hydration. I offer and practical strategies for effective fueling and actionable insights for parents and coaches to help your young athletes m...

In this episode I'm chatting with mindset coach Andrew Simpson, who discusses the critical role of mindset coaching for teenage girls. He differentiates between mindset coaching and sports psychology, emphasizing the importance of reframing negative thoughts and addressing the unique pressures faced by young female athletes. The discussion covers common challenges such as burnout, body image issue...

This week I want to introduce a comprehensive back-to-school system designed for teen girl athletes, including the importance of goal setting, personal care, and time management. I'll outline a structured approach to setting academic, sports, and personal goals, creating actionable plans, and maintaining a balanced lifestyle that includes social interactions and self-care. -- Links & Resources...

This episode delves into the concept of cycle syncing and its significance for female athletes, including the importance of understanding the four phases of the menstrual cycle. I'll cover how hormonal fluctuations impact athletic performance, training, and nutrition throughout the different phases of the menstrual cycle. I also emphasize the need for open conversations about the menstrual cycle,...

In this episode I am chatting with Chad LaRose, who shares his journey from being a football player to coaching an all-girls flag football team. He discusses the significant impact football has had on his life and the lives of his players, emphasizing the rapid growth of girls flag football and the opportunities it presents for young female athletes. The episode highlights the importance of inclus...

Today I want to talk a little more in depth about the importance of recovery. It is crucial for teen athletes to have a solid recovery foundation, including sleep, nutrition, and hydration, and I also want to touch on various recovery tools. -- Links & Resources You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF More information about The Teenage Athlete...

This week I want to discuss the increasing consumption of caffeine among teenagers, particularly adolescent girls, and the various factors contributing to this trend. I'll cover the changing landscape of caffeine availability, the health risks associated with overconsumption, and the impact on sleep and mental health. I'm also highlighting the role of marketing in promoting caffeinated beverages t...

This week I want to touch on the challenges and strategies for discussing nutrition with teen girls, particularly during the summer months. This episode offers practical tips for parents to encourage healthy choices, including stocking the house with nutritious foods, prioritizing protein, ensuring proper hydration, and involving teen athletes in the grocery shopping and weekly menu making process...

Summer is rapidly approaching, and it is often a time when we relax and step back a bit. However, before we know it, summer comes to an end and we haven't accomplished as much as we would have liked to. That's why in this episode, I want to share 5 tips that will help you head into summer with intention so that you can accomplish your goals, and find the time to relax. -- Links & Resources You...

This episode delves into the critical issue of the female athlete triad, focusing on its three interconnected components: low energy availability, menstrual dysfunction, and low bone mineral density. I'm covering the importance of awareness among coaches and parents, the role of nutrition in preventing these conditions, and the long-term health implications for teenage female athletes. -- Links &a...