Better Today: Building Strength, Balance, and a Supportive Community

NUTRITION
Why Eating the Same Thing Every Day Was Holding Me Back

A few years ago, my nutrition looked the same no matter what:

• Same breakfast.

• Same lunch.

• Same dinner.

Didn’t matter if it was a rest day or a brutal Crossfit day—I’d eat the exact same meals, down to the tablespoon of peanut butter.

Because “consistency” was supposed to be the goal, right?

Except there was a problem:

• I was starving on training days.

• Stuffed on rest days.

• And still not seeing changes in my performance or body composition.

That’s when I realized… I wasn’t under-eating or over-eating. I was mis-matching.

I was giving my body the same input while asking for completely different outputs.

That’s like trying to run a marathon and hit a heavy squat PR in the same shoes—you might survive it, but something’s going to feel off.

Once I started adjusting my intake to match my training, everything changed:

• More fuel on the hard days.

• A little less on the light days.

• Recovery actually kept pace with my workouts.

• Hunger normalized.

• And my body composition finally shifted in the direction I wanted.

That’s the power of calorie cycling.

It’s not a diet. It’s not a hack. It’s just smarter planning, matching your fuel to your demand.

The Science Behind Calorie Cycling

Your body isn’t a machine that burns the same number of calories every day. Energy needs shift depending on:

• Training intensity and duration. A heavy squat session or long conditioning workout increases glycogen demand and muscle breakdown, meaning more carbs and protein are needed for recovery.

• Rest days. Without the training stress, your body doesn’t require the same level of fuel. Eating less (primarily in carbs) can reduce unnecessary calorie surplus while still providing enough for repair and adaptation.

• Hormonal regulation. Research shows that energy availability impacts hormones like leptin and ghrelin (hunger and satiety regulators). Eating in alignment with your activity can prevent the “I’m always hungry” feeling on hard days and the “I’m force-feeding myself” issue on light days.

• Performance outcomes. Multiple studies show that carbohydrate periodization—strategically eating more carbs around high-intensity sessions, improves endurance, power output, and training adaptations compared to flat intake.

  Why Most People Get It Wrong

Many women think consistency means eating the same thing every day. But in reality, that approach ignores the fact that daily stress isn’t consistent.

• On high-output days, low intake can lead to under-recovery, stalled progress, and increased cravings.

• On low-output days, high intake often creates unnecessary surpluses, slowing down body composition changes.

True consistency means consistently aligning your fuel with your demand.

Calorie cycling brings your inputs in line with your outputs. It’s structured. It’s flexible. And it works whether you’re a CrossFitter, hybrid athlete, or just someone who wants more energy and better results without obsessing over every calorie.

Curious what this looks like for YOU? Simply reply to this email and let’s take a look together!

MINDSET
How to Feel Better Immediately

Stop thinking only about yourself.

It sounds counterintuitive, but sometimes the quickest way to pull yourself out of a funk is to shift your focus. When you’re tired, stressed, or caught up in your own challenges, it’s easy to spiral deeper. But when you decide to show up for someone else, even in a small way, you create instant energy and perspective.

Send a text to a friend who’s struggling. Offer encouragement to another mom juggling the same chaos you are. Hold space for someone who just needs to feel seen. Those moments of kindness have a way of snapping you out of your own head and reminding you of your strength.

You’d be surprised how quickly your own fire reignites when you’re helping light someone else’s.

 Today’s challenge: Before the day ends, choose one person to lift up. A simple voice memo, a quick message, or even telling your spouse or kids something you appreciate about them. Watch how much better you feel when you pour into someone else. Make yourself Better Today.

COMMUNITY
Introducing Better Today

I’ve been quietly building something I’m really excited about: a new community called Better Today. It’s a space for women like you who want to feel supported, encouraged, and inspired on their health journey. Think of it like your daily reset: a place for accountability, practical tips, and motivation from women who get it. It’s a place to build your village and learn to live your best life ever. I’ll share more soon, but I wanted you to be the first to know - and everyone on this email list will get first (and discounted!) access. So tell your friends to subscribe today too!