Marley Nutrition and Fitness

09/06/2026

Last call! Registration for the 2026 Fall Nutrition Challenge closes tomorrow.

We start Tuesday, September 8, and if you’ve been waiting to decide, this is your reminder.

For the next four weeks, we’re going to simplify nutrition, focus on the habits that matter most, and build consistency you can carry with you after the challenge ends.

You’ll get weekly dietitian guidance, personalized nutrition targets, practical resources, accountability, our private Fall Challenge Circle Group and multiple opportunities to win prizes along the way.

Registration closes September 7.
Challenge: September 8–October 5
Registration: $99

Ready to join us?

https://fallchallenge.lovable.app

09/06/2026

Challenge crew—we kick off TONIGHT at 7:30 PM CT!

If you’re registered for our 4-Week Fall Nutrition Challenge, join us live in the Circle Group tonight for our kickoff call.

We’ll cover what to expect over the next four weeks, how the challenge will work, and everything you need to know to get started strong.

Can’t make it live? No worries—the replay will be available in Circle.

Not registered yet? There’s still time! Registration closes tomorrow, September 7.

Kickoff Call: Tonight at 7:30 PM CT
Where: Circle Group
Challenge Starts: September 8

Registered participants → head to the Circle Group tonight. See you at 7:30 PM!

PS: It's not too late to register!
Learn more and sign up here:
https://fallchallenge.lovable.app/

09/05/2026

One of the biggest differences between Marley Nutrition & Fitness and other nutrition practices? Our team.

We have multiple Registered Dietitians with different specialties—sports nutrition, women's health, GLP-1 medications, diabetes, body composition, perimenopause, PCOS, and more.

That means you're not assigned to whoever is available. You're matched with the RD whose expertise aligns with your specific goals and health needs.

Want to work with someone who understands CrossFit nutrition? We have that. Need support navigating perimenopause while managing body composition? We have that too.

This is personalized nutrition care the way it should be.

09/04/2026

What's your biggest nutrition struggle right now?

Is it staying consistent when life gets busy? Figuring out how much protein you actually need? Navigating perimenopause symptoms? Fueling your workouts properly? Managing hunger while trying to lose weight?

We want to know what you're dealing with. Drop a comment and let us know—we read every single one.

And if you're tired of trying to figure it out alone, our Registered Dietitian team is here. We match you with the RD best suited to your specific goals and needs. Book a free discovery call to get started.

09/04/2026

3 things I wish more women knew about building muscle after 35:

1. You need enough protein — but protein alone isn’t enough.
Your body needs both the building blocks and the training stimulus to build and maintain muscle.

2. Strength training matters more than simply “working out.”
Walking, cardio, and staying active are great for your health. But if maintaining muscle is the goal, you need resistance training that progressively challenges you.

3. Eating less isn’t always the answer.
Constantly chasing a lower number on the scale can work against your muscle, strength, energy, and long-term health.

As we get older, the goal shouldn’t automatically be to get smaller.

For many women, a better goal is to get stronger, maintain muscle, support healthy body composition, and build a body that serves you for decades.

That’s a big part of why we incorporate strength training into our nutrition approach — and why we created our StrongHER strength program specifically for women who want a clear, progressive plan.

Strong > small. And you can absolutely start now.

09/03/2026

Meal building doesn't have to be complicated.

Start with these four components:

1. Protein: palm-sized portion (chicken, fish, tofu, Greek yogurt)
2. Vegetables: at least half your plate
3. Complex carbs: fist-sized portion (rice, quinoa, potatoes, oats)
4. Healthy fats: thumb-sized portion (avocado, nuts, olive oil)

This simple framework works whether you're trying to lose fat, build muscle, fuel workouts, or simply eat more consistently. You don't need a rigid meal plan—you need a practical approach you can actually use in real life.

That's what we teach in the Fall Nutrition Challenge and in one-on-one counseling.

09/02/2026

Things I never say as a Registered Dietitian:

'Just eat less and move more.'
'You need to cut out all carbs.'
'Cheat meals are ruining your progress.'
'The scale is the only thing that matters.'

What I actually say:

'Let's figure out why you're so hungry at night.'
'How are we preserving muscle while you lose fat?'
'What does consistency look like in your actual life?'
'Your body composition is improving even though the scale hasn't moved.'

Nutrition counseling isn't about rules and restriction. It's about problem-solving, education, and strategies that actually work for you.

09/02/2026

We have 4 spots left for our Nutrition Challenge!

Body Compositions start this weekend.
Kick Off Call is Sunday 730pm!

Join us! https://fallchallenge.lovable.app/

You don't have to be local to join us!

Join the dietitian-led 2026 Fall Nutrition Challenge from Marley Nutrition & Fitness. Build sustainable nutrition habits, receive accountability, and make measurable progress this fall.

09/01/2026

Eating less doesn't always equal better performance.

If you're training hard but constantly hungry, low energy, or watching your strength decline, you might not be eating enough to support your workouts. Under-fueling leads to poor recovery, muscle loss, decreased performance, and burnout.

Proper sports nutrition means fueling your body adequately before, during, and after training. It means getting enough protein to preserve and build muscle. It means eating carbs to fuel high-intensity efforts and replenish glycogen.

Your nutrition should support your training—not work against it. That's performance nutrition.