Felicia CPT Nutrition

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Felicia CPT Nutrition Coach for midlife women & youth athletes! Helping you get strong, fuel smart, and feel your best.

Certified PT & nutrition coach | Sports nutrition & performance coach in training.

10/17/2026

Meal prep doesn’t have to be a whole Sunday production or five days of the same chicken. 😂

Here’s how I plan my meals, make my grocery list, and get them into MyFitnessPal before the week gets busy:

1. Decide how many days you need. Maybe it’s two days this week. Maybe three. Look at your actual schedule.
2. Pick your recipes. Make something you like! You’re the one who has to eat it.
3. Decide where those meals fit. Just lunches? Breakfast before work? Figure out which days and meals you’re covering so you know how much to make.
4. Add your recipes to MyFitnessPal. Check the ingredients and amounts, enter the servings, and adjust the ingredients or your portion to fit your macro needs.
5. Make your grocery list. Check your fridge, freezer, and pantry first. Then add what you still need.
6. Follow through. Shop, cook, and portion it out. A grocery list alone isn’t going to feed you. 😉

Save the recipes and pre-log those meals. Then you can grab your food, warm it up, and move on with your day. Update your log if your portions or plans change.

You still track what you eat—you just do some of the work ahead of time.

Make the busy version of you glad you planned ahead. ❤️

Save this for your next meal prep day!

10/16/2026

You made time for the workout. Are you making time to fuel afterward?

You finish lifting, grab your coffee, and jump straight into your day… then suddenly it’s lunchtime and you still haven’t eaten.

Sound familiar?

Especially in midlife, building and maintaining muscle deserves attention beyond the workout. Recovery is part of the plan. 💪

Keep your post-workout fuel simple:

🥚 PROTEIN to support muscle repair and growth. Aim for roughly 25–40 grams.
🍌 CARBS to help replenish the stored energy your muscles use during training.
💧 FLUIDS to replace what you lost through sweat.

Try these:
• Greek yogurt with fruit and granola
• Eggs + egg whites with toast
• A protein shake and a banana
• Chicken, rice, and veggies if it’s mealtime

Aim to get protein and carbs within 30 minutes after your workout. Have something ready so fueling doesn’t get pushed aside when your day gets busy.

You put in the work. Give your body the fuel to recover.

Save this for your next workout—and tell me: what’s your go-to post-workout meal? 👇

09/29/2026

Not every cardio session needs to be hard.

If you’re strength training and also want to improve your endurance, a simple weekly setup could look like:

• 2–3 strength training sessions
• 2–3 Zone 2 sessions
• 1 higher-intensity HIIT or SIT session

Your Zone 2 work helps build the aerobic base — improving how efficiently your body uses oxygen, produces energy, and handles lactate so you can go longer before you fatigue.

Then your higher-intensity work helps train that top end.

The key is having BOTH without making every workout high intensity and running yourself into the ground.

Especially in midlife, we want to build strength, cardiovascular fitness, endurance AND still recover well.

If you want a plan that combines strength training + running without having to figure out how to put it all together yourself, my Build Both Program does exactly that.

DM me BUILD BOTH and I’ll send you the details. 💪🏼🏃🏼‍♀️

09/11/2026

What do your carb choices look like? 👀

Carbs may not be the problem — but HOW you use them can make a difference.

Around your workouts, choose easier-to-digest carbs that can give you quick energy and help replenish what you used during training.

Think:
🍌 Banana
🥯 English muffin
🥞 Pancakes

Further away from your workouts, focus more on higher-fiber carbs paired with protein to help keep you full, support steadier energy and better blood sugar control.

Think:
🍠 Sweet potato
🫐 Berries
🥣 Oatmeal

Does this mean you can’t eat oatmeal before a workout or an English muffin at lunch? Of course not. 😂

It’s just a SIMPLE way to think about fueling:

👉🏼 Around training = fuel for performance
👉🏼 Away from training = fiber + protein + staying satisfied

You don’t need to fear carbs. You need to learn how to USE them to support what you’re asking your body to do. 💪🏼

And that’s exactly what we’re working on in my next Build Both Hybrid Program — getting stronger, building endurance, learning how to fuel your training, and becoming more capable.

Because if you’re going to train harder, you also need to learn how to FUEL for it.

Ready to build BOTH?

DM me FUEL and I’ll send you the details! 💪🏼

StrengthAndEndurance StrengthTrainingForWomen WomenWhoLift MidlifeFitness MidlifeWomen StrongWomen BuildStrength BuildEndurance PerformanceNutrition BalancedNutrition

09/11/2026

BUILD BOTH is officially here! 💪🏼🏃🏻‍♀️

I created this for anyone who wants to stop choosing between strength and cardio and learn how to build BOTH.

Maybe you already lift but want to start running.
Maybe you already run but know you need to get stronger.
Or maybe you’re ready to start training for what your body can DO, not just what it looks like.

This 8-week beginner hybrid program includes:

• Full-body strength training
• Beginner running progressions
• Easy endurance runs
• Optional hybrid workouts + abs
• Warm-ups + post-workout stretching
• Macro + fueling guidance
• Weekly education to help you actually understand how to fuel, recover and progress
• Access to the BUILD BOTH Hybrid Program Group Chat for shoes, food, recipes, tips, questions and wins

Everything is laid out for you inside the app.

The goal? Get stronger. Build endurance. Fuel your body. Become more capable.

And this is only Level 1. We’re building a foundation so you can KEEP progressing from here.

Ready to BUILD BOTH?

DM me “HYBRID” and I’ll send you the details. 💪🏼

HybridAthlete RunningAndStrength TrainForLife StrongAndCapable

09/11/2026

Carbs are NOT the problem. 🙌🏼 It’s learning how to actually use them to support your goals.

Around your workouts → quicker-digesting carbs to help fuel your training + recovery.

Away from your workouts → focus more on higher-fiber carbs to help with fullness, steadier energy and blood sugar.

If your goal is to lose body fat while keeping your muscle, you don’t need to keep cutting carbs or eating less and less. You need to know HOW to put your nutrition together.

And that’s exactly what I help you with inside my programs.

I give you your calorie + macro targets, simple meal templates showing you how much to eat, food options so you can choose the foods YOU actually like, pre + post-workout fueling guidance, workouts, education and accountability—all inside my app.

I’m not just giving you macros and telling you to figure it out.

I want you to actually understand how to eat for YOUR goals and still live your life.

Want help figuring out what program would be best for you?

Comment INFO or send me INFO and I’ll help you get started. 💪🏼

09/10/2026

Lil pep talk… because trust me, I need these too. 😂

It’s SO easy to get frustrated with your own progress when you’re constantly seeing everyone else’s.

But let’s be real… we don’t always know the full story behind someone else’s results. Is it AI? Peptides? GLP-1s? Genetics? Years of work? Who knows.

And honestly, it doesn’t matter.

Their journey isn’t YOUR journey.

Your body.
Your goals.
Your timeline.

The more time you spend comparing yourself to everyone else, the easier it is to get distracted, start changing what you’re doing, and lose focus on the things that are actually moving YOU forward.

Stay in your lane. Keep doing the work. Give it time.

This pep talk was for me too. 😂💪🏼

09/10/2026

BEGINNER HYBRID WORKOUT #1 💪🏼🏃🏼‍♀️

New to combining strength + cardio? Start here.

This is a beginner-friendly way to start building BOTH without turning your strength workout into one giant cardio circuit.

STRENGTH — 3 sets each
Goblet Squat: 8–10
DB RDL: 8–10
DB Floor Press: 8–10
1-Arm Row: 8–10/side
Rest 60–90 sec

CONDITIONING — 3 rounds
1 min easy run OR fast walk
8 DB Thrusters
1 min easy run OR fast walk
10 alternating reverse lunges
Rest ~60 sec

The goal isn’t to go as fast as possible or feel totally exhausted after.

Lift with intention → take your rest → then condition.

Already a runner? This is a great way to start adding strength.

Already lifting? Use the run/walk option to start building your endurance.

We’re starting simple and progressing from here. 💪🏼🏃🏼‍♀️

Save Beginner Hybrid Workout #1 and try it this week!

09/09/2026

My goals at almost 46 look a lot different than they used to.

I stopped chasing a smaller body and started chasing STRONG + CAPABLE.

And the changes haven’t just been physical.

My energy improved.
My iron improved.
My cholesterol improved.
My insulin markers improved.
My blood work started reflecting how much better I felt.

Now I’m focused on strength, endurance + FUNCTION.

I want to hike, ski, travel, fish and keep doing all the fun things for YEARS to come.

And this isn’t just for women in their 40s. No matter your age, start training for the life you want to be able to live.

Chase strength.
Chase endurance.
Chase function.
Chase being CAPABLE.

And I’m working on a separate 6-week Hybrid Training Program for anyone who wants to build BOTH strength + endurance.

Already a runner? I’ll help you add strength.
Already lifting? I’ll help you add running.

6 weeks. Strength + endurance. Structured progression.

Comment HYBRID if you’re interested and want the details when it’s ready. 💪🏼🏃🏼‍♀️

09/08/2026

🏃🏼‍♀️ BEGINNER RUNNING — WEEK 2

Ready to build on Week 1?

Last week we started with just 6 total minutes of running. This week we’re making ONE small change — a little more running and a little less walking.

WEEK 2:

5 min brisk walk
90 sec EASY run
90 sec walk
Repeat × 6
5 min easy cool-down

Do this 2× this week.

That’s 9 total minutes of running — and we’re STILL not worried about getting faster.

The goal right now is to gradually build how long you can comfortably run and give your body time to adapt.

And if Week 1 still felt challenging? Repeat it. You don’t have to progress just because the calendar says it’s a new week.

Save this for your next run and I’ll see you for Week 3! 🏃🏼‍♀️💪🏼

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