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Education, Encouragement, Entertainment. Read what you need!
Healthy Changes to Make In Your 30's (or at any time!)
Unfortunately aging happens to everyone, but we can age with a bit of grace if we make a few dietary changes to encourage it! We cannot control every aspect of the aging process but some areas we have control over include diet, exercise, sleep and stress management. These four factors play a large role in keeping off chronic disease and increasing longevity. It’s never too late to start so if you’re reading this and you’re past your 30’s don’t worry! Your 30’s may seem like a
Can What You Eat Adjust Your Mood?
Ever wonder if what we eat could be connected to our mood? It can! Research tells us that tryptophan is an amino acid that plays a role in the production of serotonin in the body. People cannot make tryptophan but it can be obtained from one’s diet. When we think of tryptophan we often think of Thanksgiving turkey but we should also think about a better mood! This is because tryptophan helps produce serotonin in the body. Serotonin is a chemical messenger that is thought t
The Importance of Hydration
Staying hydrated and drinking water each day is a crucial piece of the wellness puzzle. Drinking adequate amounts of fluid allows us to regulate body temperature, lubricate joints, prevent infections, deliver nutrients to cells, and help organs function properly. Adequate hydration can also help improve mood, cognition, and sleep. In general, the National Academies of Sciences, Engineering, and Medicine suggest that each day women get a total of about 2.7 liters (L), or 11
Gain Muscle & Lose Fat - It's Called Body Recomposition
Confused on this topic? Do you often question how in the world do I gain muscle and lose fat at the same time? Muscle gain requires a calorie surplus and fat loss requires a calorie deficit. Impossible no more, it is possible to gain muscle and lose fat if you have a balanced approach in regards to nutrition and you have an exercise regimen that compliments it. Both of those are needed to help achieve this goal. Below we have some strategies to help you determine the ideal a
Post Training Fuel (whether you're an elite athlete or fitness enthusiast!)
Does fueling after a workout make you nervous? Are you scared to “undo all your progress”? If so, you’re not alone. Many are uncomfortable with fueling after their training, so they don’t. Previous and current clients have shared that they feel guilty for fueling after a workout or that their progress will be destroyed if they eat after a workout When I was early in my own fitness journey (remind you I was also a Registered Dietitian at this time), I was scared to consume car
Exercise/Training Nutrition Basics
Have you ever… Left a training session feeling completely wiped? Exhausted, sore, like the training session didn’t do anything good? Been super ravenous after a training session? Ever wonder what in the world to eat before, during or after a workout? Look no further. Before, during and after training nutrition is imperative to seeing results on and off the field and in every aspect of life! Read through evidenced based information with Black Sheep Performance’s Performance D
How Do I Add More Protein to My Diet?
You’ve heard add more protein to your diet but HOW do I do it and WHY should I do it? Protein is an essential macronutrient, that differs from the others due to a nitrogen and amino group. Dietary protein is made up of different combinations of 20 amino acids, 9 of which are essential and must be obtained from foods. The single largest tissue store of bodily protein is skeletal muscle. Some of the main uses of amino acids from protein include: Building and repairing: Amino a
Nutrients to Support Immune Health
As we enter cold and flu season, let’s talk about ways you can support your immune system with nutrition. Research has shown a correlation between intense exercise and immune function. Intense training can cause inflammation within the body, making it more challenging for your immune system to fight off illness (this is also why we recommend rest days but that is a topic for another time). While no one nutrient or supplement will prevent or cure illness, here we will discus
Welcome! About Kylie
About Me Hi there and welcome!! I’m Kylie, a Registered Dietitian and Certified Personal Trainer who is passionate about helping women and athletes feel confident in their bodies, energized in their routines, and grounded in their wellness habits. Over the years, I’ve worked in clinics, gyms, schools, and kitchens coaching everyone from student-athletes to busy professionals. My goal is simple: to make healthy living approachable because fueling your body and moving it well s
Inflammation & How to Reduce It
There are many inflammation promoting factors that happen in our day-to-day lives. That in combination with not taking care of our bodies in an optimal way can promote prolonged inflammation. This then negatively impacts our health and makes being the best version of ourselves difficult. How do we know when inflammation is going to be harmful? What factors are involved in how your body handles inflammation? Let’s talk about how to reduce inflammation in the body fast. First,
Your 4 Step Guide to Fat Loss for Good
Several years ago, I was really struggling with how I felt in my body and my relationship with food. I felt like I had tried it all and nothing seemed to work for me. Either the weight didn't come off, the plan didn't work for my lifestyle, I felt completely miserable or it was just simply unsustainable. This kept me spinning my wheels and feeling super frustrated and annoyed for about 2 years. I was a dietitian so, the struggles I was having didn't really make sense to me. I
Fueled & Fit: The Membership for Women
Fueled & Fit is a monthly membership community where women come to fuel smarter, train stronger, and feel fully supported on their health journey. This isn’t a quick-fix program or a 30-day challenge you forget by week 2. This is your space to build real consistency through balanced meals, strength training, and powerful support from women just like you. You’ll get the tools, structure, and accountability to make meaningful progress— without perfection, extremes, or gu
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Hopefully what you found in these pages makes a lot of sense. That's what I do, narrow down all the complex and confusing concepts that fall within diet and exercise, to provide logical and actionable direction. My mission is to give people approachable ways to think about their health and wellness. When you work with me, my primary goal is to remove fear from every aspect of nutrition and fitness. I am here to support you and bring clarity to the ways you can care for yourself.
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