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pulling the curtain back on calories
Calories. They seem to be everywhere, don't they? From food labels to Google searches, Reels, TikTok, and countless other sources. Let's emb
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Melissa
- Sep 26
- 3 min
decoding bmi: what you need to know about body mass index
BMI, or Body Mass Index, is a term frequently tossed around in discussions about health and obesity. But what exactly is BMI, and does it tr
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Melissa
- Aug 2
- 3 min
the caffeine buzz ☕
Caffeine - love it, hate it, need it, avoid it - whatever your relationship is with caffeine it’s helpful to understand what it is, how it c
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Melissa
- Jul 13
- 2 min
prioritize your #2 💩
Not sure about y'all, but when I travel it's very apparent that my #2 becomes my #1 priority...
And yes, we're talking about bowel rhythm,
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Melissa
- Jun 21
- 3 min
the essential role of fats in performance nutrition
Fat - a word that often raises eyebrows and concerns when it comes to nutrition. But let’s set the record straight: eating fat does not make
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Melissa
- Jun 14
- 2 min
unlock the power of macronutrients: the mighty carbohydrate
In this blog post series, we'll dive into "The Big Three" macronutrients and explore how they support your performance nutrition. Today, we’
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Melissa
- May 30
- 3 min
performance nutrition 101
Welcome to the world of performance nutrition, a science and practice that focuses on fueling your body with the right nutrients to enhance
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Melissa
- May 23
- 9 min
battle of the bars: my protein bar review
Protein bars have become a popular snack option for people who lead busy lifestyles or are always on-the-go. In this review, I’ll take a clo
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Melissa
- Apr 19
- 3 min
dance nutrition: myth or fact?
Dance requires strength, agility, and endurance, making proper nutrition essential for performance and injury prevention. However, common nu
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Melissa
- Apr 5
- 3 min
basic nutrition for the hormone cycle
It's essential to fuel our bodies with the right nutrients to support each phase of the cycle. In this post, we'll dive deeper into the nutr
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Melissa
- Jan 31
- 4 min
what’s the deal with clean eating?
What is "clean food?" How can or should I eat this way?
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Melissa
- Dec 20, 2022
- 4 min
rest. replenish. reconnect.
You’ve just finished a very busy, very stressful few weeks that culminated in the absolute best performance high you’ve ever experienced. No
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Melissa
- Nov 23, 2022
- 2 min
what to avoid for your healthiest week
All of the family, friends, food, and activities can be super overwhelming. Let's review some things I recommend you AVOID for your...
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Melissa
- Nov 15, 2022
- 4 min
put the 'pro' in protein
Protein! It’s something I get a lot of questions about, and that many of you are telling me you’re always trying to get more of.
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Melissa
- Nov 1, 2022
- 3 min
immune boosters - internal (part two)
I was recently pretty sick and stuck in bed for a few days, and it was just the reminder I needed that we're currently at the start of...
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Melissa
- Oct 18, 2022
- 3 min
immune boosters - external (part one)
Keep reading for my quick tips to keep your immune system strong as we head into this year's season of runny + raw noses. This two-part seri
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Melissa
- Oct 5, 2022
- 4 min
supplements - performance enhancing or bank account depleting?
What is a dietary supplement? When may they be necessary to eMpower performance? Read on to learn more!
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Melissa
- Sep 6, 2022
- 5 min
NSAID what?
NSAIDs - can’t live with ‘em, can’t live without ‘em. Basically says every performance athlete ever. Well… what are they? NSAIDs are...
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Melissa
- Jul 18, 2022
- 4 min
ongoing reading list + suggested listening
eMpower performance recommended reads + listens!
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Melissa
- Nov 1, 2021
- 2 min
some rules are meant to be broken
Especially if you're an angsty teen bucking the school dress code and/or causing good trouble. Ever thought about rules related to eating...
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