Let’s  be real, as the mom of  three the idea of a morning ritual even on a good morning is well, just not realistic! But, knowing the importance of a good start these are the things that help me start my day with gratitude, intention, and purpose. It’s not always perfect, and truly its less […]

No-bake energy bites, one of my all-time favorite recipes! And it’s just one of the dozens you can get in my FREE downloadable protein recipe book here. Recipes like this one are easily adaptable to what you prefer in terms of ingredients or flavors. I especially love recipes like this because it’s a great way to […]

Recovery smoothies have everything you need to rebuild, refuel, and refresh post-workout, especially the DE-lis-Cious ones in my FREE downloadable Complete Creations recipe book (featuring Juice Plus Complete Protein- but you can substitute your favorite flavored protein formula). Not only do they go down easy, but they replenish your muscles and glycogen stores quickly. The 1-2 hours […]

The best way to stay well-fueled for sports performance is to see your food as the most premium fuel for your “sports car” athlete body and boost your performance with premium nutrition.  Getting enough sleep, staying well hydrated, and proper recovery time is also important, but more on that later. <img src=”https://jacqiwilliams.com/wp-content/uploads/sites/15699/2020/06/34507548_10211630633308066_1353316354991587328_n.jpg” alt=”fueling kids – […]

If you’re an athlete, you probably think a lot about nutrition — one class of nutrients that can often go missing in an athlete’s diet is omega fatty acids. That’s a concern because omegas play a vital role in an athlete’s health. Omegas are key to everyone’s health, anyone that wants to fuel optimally, recover […]

We understand macronutrients and the value of eating a balance of protein, fat, and carbohydrates according to our body type and fitness goals. But, why do we overlook MICRO nutrition? This part of nutrition is just as important to our health, our fitness goals, and even our body composition as the rest of it. In […]

Affirmations are incredibly powerful and widely under-valued. Affirmations are like your wish-list to the universe combined with subconscious hypnotherapy for your brain. I know how that sounds, but hear me out! Affirmations are just one way to help you bring the things you want into your subconscious as beliefs so then you can believe them and/or […]

We say it nonchalantly, ‘this is killing me’. This being your work schedule, managing all the kids’ extra-curricular activities, sitting in rush hour traffic, the compounding debt. You name it- and we’ve all said it. The problem is, it IS killing us. Slowly. Our bodies natural stress response, fight or flight, is a protective mechanism […]

As anyone who works out regularly, training for a race, or playing competitive sports can tell you, post-workout muscle soreness and fatigue can be a game-changing factor. The Essentials for Endurance and Recovery There are three crucial amino acids, also called Branch Chain Amino Acids (BCAA’s), that aid in muscle recovery: leucine, isoleucine, and valine. […]

The food you are eating is either supporting your gut health- or hindering it. And no, you can’t just take a probiotic off the shelf and expect it to do the trick. Sorry. ⁣ We know fruit & veggies are good for us. They are THE source for phytochemicals such as polyphenols, carotenoids and flavonoids, […]