How to Go to the Next Level of Living with Performance Nutrition

When people hear the term performance nutrition, they will often confuse it with either sports nutrition or think of it only as something competitive athletes need.  In fact, performance nutrition is for anyone.  That is, anyone who wants to get the most out of life.  You see, in order to get the most out of life, you will need to get the most out of yourself.  Performance nutrition can help you do that.

I define performance nutrition as the strategic planning and tactical use of food and supplements to help you improve both your work and adaptive capacity. 

What does that mean for you? 

Well, having a great work capacity means you will be able to get more done.  Whether in the gym or at work, you will have the energy you need to thrive at a higher level of productivity.  Having greater adaptive capacity means that your body can take on more demands, continuing to be healthy without breaking down. 

For example, with training, it isn’t so much what you do in the gym that helps you improve your performance.  It is how your body adapts to the demands of training that will ultimately determine your rate of performance.  And if you are not adapting to the demands you place on your body, well, that just ends up likely becoming an injury. 

Performance nutrition is a mindset shift in which you focus your intake of food and supplements to help you feel and perform at your best in all you do. 

In my two decades of working with some of the world’s top performing teams, Olympians and business professions, there is a common thread with how most people think about nutrition.  The typical thought process is, "how can nutrition help me look better and loose fat."  This pattern typically plays out like this.  Food choices and dietary planning is focused around changing your body composition so you can look better.  More often than not, this ends up making you not feel good and ultimately robs you of your performance and your health. 

I propose taking a performance nutrition mindset in which you focus on what will help you feel your best, so you can perform at your best.  And when you perform at your best, you will end up looking your best, without compromising your long-term health. 

Performance nutrition is made up of what I call the inner zone and the outer zone.  The inner zone is what you do before, during and after a workout to help your body energize, repair and protect itself for the demands of training.  The outer zone is what you do the rest of the day to maximize your energy, resilience and adaptive capacity. 

Specific strategies that are typically employed when following a performance nutrition approach include determining your energy balance equation, strategic nutrient timing and leveraging the use of supplements to help you get what your body needs and nothing it doesn’t.  

As an example, we can look specifically at the post exercise part of the inner zone of performance nutrition.  Right after you workout, your body is primed for repair and restoration of the energy you expended while working out.  This is a crucial window that your body uses specific nutrients to help build stronger, healthier and more resilient tissues. 

The two most important macronutrients during this post exercise time are carbs and protein.   Protein to help with rebuilding stronger, leaner muscle tissue, and carbs to replace depleted energy stores.  This post exercise window last about 30 minutes but I recommend you take a combination of protein and carb right after you stop training. 

There is a strongly held believe out there that not having anything after a training session will help your body burn more fat and this is a myth.  In fact, studies have proven that maximizing this recovery window with protein and carbs can increase your body’s ability to burn more fat and help you feel better all day long. 

I recommend pre-formulated supplements that are created specifically for this recovery window.  They are more convenient and ready to use without any preparation. 

This is a small glimpse of how performance nutrition can help you get the most out of yourself each and every day. 

For more information visit, or to check out the full line of CrossFuel high performance supplements, visit



On my journey to get (and stay) fit, I've discovered a number of inspiring fitness classes that have kept my exercise engine going. 

I've been running almost exclusively for most of life but recently realized that I was hitting a plateau and limiting my opportunities to broaden both my physical abilities and mental well being.  Running alone wasn't allowing me to push my body beyond its normal limits in order for it to improve .... So I made the leap and began mixing things up with both weight lifting (to improve overall strength and tone) and high intensity interval training (HIIT) to increase stamina. 

To help make this shift, I engaged a personal trainer who had the patience and expertise to show me the way.  My trainer put me on a program that consisted of no running, no machines - just free weights (and a proper diet) and 20 minutes HIIT (2X a week) and after 3 months I saw amazing results!  I'm now totally hooked and make it a point to always incorporate both strength training and HIIT into my weekly fitness routine.  

If getting to a gym and hitting the weights feels like a daunting task (it was for me so I bought a variety of weights for home workouts) here are a few great classes that will both challenge you and leave you feeling sore in places where you had forgotten you had muscles.

Time to celebrate strength and stamina over conventional beauty!  Break a sweat, ladies and step outside your comfort zone! The benefits are well worth it. 


xo Sue

Fed up with New Year's Resolution Failures? Here's a Better Way!

Come the end of December, the pressure to make a new year's resolutions is on! There's a lot of 'chatter' on how we should turn over a new leaf, make a change for the better and improve ourselves. It's curious, since according to the Statistics Brain Research Institute, only 8% of people are successful in achieving their new year's resolutions. So why set ourselves up for failure? Let's set ourselves up for YEAR-ROUND SUCCESS with these tried and tested tips:

  • K.I.S.S. - choose ONE goal at a time i.e. loosing 10 lbs.  Taking on several goals can be over-bearing and lessen your likelihood of success
  • BREAK the goal down into mini goals; i.e. loosing 1-2 lbs per week over 5 months
  • MAKE a game plan that maps out the road to your goal
  • REVIEW your goal daily in your ical or diary - this will help keep it at the forefront of your mind
  • CELEBRATE reaching each mini goal - this will help to keep you motivated
  • SHARE your goal with friends as once you've said it out loud, you'll probably want to avoid the embarrassment of not reaching your goal, which also increases your commitment
  • BUDDY-UP! Find a work colleague or friend who has the same goal - leaning on each other can really help you make it through any challenging times. PLUS sharing the success is more sweeter together
  • SEEK out a professional if you know you succeed better with guidance and support 
  • BE STRONG! If you falter, just get back on the horse right away and continue pushing forward to your next mini goal. It's just a set-back - it's NOT a failure it you keep going

Remember - the way to success in reaching any goal is by taking small steps that are doable and not intimidating. This way they become part of your EVERY DAY routine without disrupting your life's rhythm.

BTW, I would wish you good luck, but if you follow these tips, you're not going to need it! :)