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Nutrition Bootcamp Sign Updesignmyinfluence2022-10-28T15:46:54+00:00

Nutrition Bootcamp

RUN HARD FUEL HARDER Nutrition Bootcamp Application

Let's start fueling our 2023 goals!

I am so excited that you are interested in learning HOW to fuel your body properly, for your goals and for your performance and activity level!

This is a NEW and improved group and is not associated with any product requirements or other companies.

The off-season/in between training cycles is THE BEST time to work on your nutrition so you have a solid, well-fueled foundation going into training!

This group is INCREDIBLE for runners! It changed my life 6 years ago, it taught me HOW to fuel my body properly, how to become in tune with my body to meet my training level to ensure I don't undereat, and what it FEELS like to be TRULY FUELED and ENERGIZED! I’m excited to help you train SMARTER to run STRONGER, FASTER (if that is your goal), and INJURY-FREE by doing the same!

Please fill out the information and I will be in touch to provide you with more information, answer any questions, and/or to save your spot in the group!

We start the first of the month!

Run for your dreams!
Jaci Wilson
Your Name*
First Last
Your Email Address*
Instagram Handle*

A Little More About the Program
This program is INCREDIBLE for runners! It changed my life 6 years ago, it taught me HOW to fuel my body properly and to view food as FUEL (not therapy) and I’m excited to help you become the happiest, healthiest version of yourself by doing the same!
- Will that (insert food) make me feel good? Or will it make me plan a bathroom break on my run or find a hedge to run behind?
- Will that (insert food) help me get stronger?
- Will that (insert food) help my body recover after a long run or a hard workout?
It’s going to teach you HOW to live a healthy life:
- WITHOUT eliminating food groups
- WITHOUT restricting your intake or foods you eat
- WITHOUT depriving yourself of foods that you love (because life is not sustainable with dessert and pizza)
- WITHOUT counting calories or macros
- WITHOUT dieting!
It’s very straight forward – all the science work is done for you. It focuses on PROPER NUTRITION & PORTION CONTROL through WHOLE FOODS. It will teach you the HOW and the WHY. And I’ll be right by your side helping you along the way and teaching YOU everything I know and have learned!

And maybe you are like, okay I eat healthy, I eat whole foods – this isn’t for me... OH BUT IT IS. 99% of the people I help were undereating when I started working with them – a lot of them eating whole foods, just not enough and not in the proper portions.

AND I was once there too.

I was eating clean, I was eating whole foods, but what I did not realize was that I was UNDEREATING for my level of activity. I had stopped seeing results and I was always exhausted. Because I wasn’t eating ENOUGH! I was eating WELL, just not ENOUGH.

FOOD IS FUEL.

When your body is hungry and it doesn’t know when it’s going to be fed next, OR it’s nutrient deprived, it hangs on to everything and you won’t see results. You must EAT!!! You can’t spell “health” without EAT.

I will guide you through the nutrition content and HELP YOU with all of this, incorporating everything that I have learned and researched about nutrition and running and FEMALE PHYSIOLOGY! Our hormones impact our training, performance and recovery, but nutrition can do WONDERS for us and we can WORK WITH our physiology.
What do you want to get started with!?*
- I want to get in your ALL NEW Nutrition Bootcamp!!
- I want to work on my nutrition AND incorporate your strength training programs!
- I want nutrition guidance AND run coaching
- I would like more information
What are your main wellness and fitness goals? Stop undereating, run injury free, fuel my body for my activity level, increase how much I eat, have energy when running, run a PR, qualify for Boston, weight loss, build lean muscle, run faster, run stronger, etc.*
What is your biggest struggle when it comes to nutrition?*
What does a typical day of eating look like for you?*
Do you eat before your runs and workouts?*
- Always!
- Never
- Sometimes/It depends
- I practice intermittent fasting
Do you have a history of disordered eating or eating disorders?*
- Yes
- No
- I'm not sure
Have you worked on your nutrition before with a coach/registered dietitian/followed a nutrition plan before?
- Yes
- No
How did we connect?*
- You are my coach!
- MN RUN Series
- Instagram
- Facebook
- You are my friends coach!
- Referral
Phone
This field is for validation purposes and should be left unchanged.

Stay Connected

follow my running journey

@Jaci.Wilson.Runs

🚨RACE WEEK TIPS🚨 1️⃣ Nutrition - fuel y

🚨RACE WEEK TIPS🚨

1️⃣ Nutrition - fuel your body well❗️Now is not the time to cut out meals, calories or carbs. Your body needs the energy❗️

2️⃣ Hydration - stay well hydrated with plenty of fluids, but also make sure to stay on top of electrolytes. Water alone will not hydrate you - you need both water and electrolytes.

3️⃣ Stay off your feet - give your legs a rest. You need to recover this week🔥

4️⃣ Don’t overdo it - don’t add more to your schedule this week. Don’t overdo running, walking, exercise, etc. - you CAN overdo it but you won’t underdo it during race week. You can’t make fitness gains during race week so don’t do too much. Your focus should be on recovery and rest.

5️⃣ Mindset - your mindset can make or break it❗️Breathe believe into yourself. Review your training logs. Look at the work you have put in, even if it hasn’t been what you had planned - no training cycle is ever perfect (if it is, you didn’t get challenged/pushed hard enough). Positive thoughts all week 🙌 Remind yourself that YOU CAN❗️

6️⃣ Get everything ready for race day BEFORE the day before race day. Taper crazies and race day nerves and anxiety come from the unknown. Reduce these feelings by having everything ready prior to the day before race day.

Good luck and have fun❗️Stay in the smile zone🙌
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#lolaslakewaconia #raceweek #raceday #racedaytips #raceweektips #taperingrunner #tapertime #mnrunseries #grandmasmarathontraining #runminnesota #myminnesota #mnrunner #mnrunning #distancerunner #halfmarathoner #morningrunner #runninginspiration #runtoinspire #runningmotivation #runningtips #runninginjury #runningjourney #runningprogress #runningtransformation #runninggoals #raceseries #halfmarathontraining #2023runninggoals

🚨LADIES❗️To carb or not to carb - that is N

🚨LADIES❗️To carb or not to carb - that is NOT a question 💣

AND intermittent fasting does NOT support your running OR YOUR HORMONE HEALTH, which is important for running (but also kind of important to THRIVE IN LIFE).

Carbohydrates are essential for everyday health ESPECIALLY for runners. Your body uses carbs for energy during exercise. They fuel your brain and central nervous system, help your body burn fat (fat is burned in the carbohydrate flame), and help preserve your muscle tissue by preventing your body from using protein as a primary energy source.

ALSO, your brain alone requires roughly 60% of your body's resting glucose utilization. People that do keto or low carb diets often times talk about brain fog - well DUH❗️It's because their brain has nothing to use as fuel to function properly❗️

PLEASE PLEASE PLEASE do not skip carbs. ESPECIALLY in your postworkout meal. It is doing you more harm than good. Skipping the carbs slows your body's ability to recover and you aren't able to absorb all the nutrients - a balance meal is best post workout/run❗️
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#whatrunnerseat #runnersofinstagram #womenofrunning #runner #lowcarb #lowcarbdiet #ketorunner #ketodiet #plantbasedrunner #plantbased #runnersnutrition #runnersdiet #nutritionforrunners #fuelyourrun #eattorun #runtoeat #willrunfordonuts #willrunforfood #iifym #carbs #potatoes #carbsarelife #womenarenotsmallmen #roarupgrade #postworkoutnutrition #postrunfood #runstronger #fasterstrongerforever #womenrunner

🚨THINGS NOT TO DO DURING RACE WEEK🚨 👇 ❌

🚨THINGS NOT TO DO DURING RACE WEEK🚨
👇
❌️Hard, taxing workouts
❌️Anything extreme/anything that could get you injured
❌️No trail running if you are running a road race
❌️Underfueling/cutting carbs, meals and/or calories
❌️Cleanses, detoxes (just don’t do them at all)
❌️Underhydrating
❌️Trying new things – foods, activities, etc.
❌️Staying up late

🚨 JUST DON’T BE DUMB 🚨

What would you add to this list❓️
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#lolaslakewaconia #lolas10mile #humanpoweredhealthhalfmarathon #taperingrunner #tapertime #comebackpr #grandmasmarathontraining #mnrunseries #humanpoweredhealth #grandmasmarathon #womenofrunning #myminnesota #mnrunner #mnrunning #distancerunner #runninginspiration #runtoinspire #runningmotivation #injuredrunner #runninginjury #roadbacktorunning #runningjourney #runningtransformation #runninggoals #halfmarathontraining #2023runninggoals #raceweek #raceweektips #racedaytips

3 weeks until Grandma's and I haven't ran in 4 day

3 weeks until Grandma's and I haven't ran in 4 days 😅

I think I'm more nervous that I'm NOT anxious about not running in 4 days than I am about not running 🤪

But I know it's better to rest now and kick this head cold than to push it now and not be 100% on race day.

The lake breathes "relax" to me so that has helped, and my book hit the spot today - it always speaks to me 🙌

🚨NERVOUS ABOUT RACE DAY❓️ 💥 SAVE THIS P

🚨NERVOUS ABOUT RACE DAY❓️

💥 SAVE THIS POST & SHARE WITH A RUNNING FRIEND 😍

RUN (don’t race) a race BEFORE race day to figure things out❗️The more you practice routines, the better off you will be on race day🔥🙌💥

THINGS TO PRACTICE INCLUDE (I recommend developing a routine for every weekend/long run, but using a race adds elements that you can’t produce yourself on your own on a “normal” day - adrenaline, race day atmosphere, nerves, etc.)
👇
💥Nutrition
🔹️Figure out your nutrition timing – will you go my miles or time❓
🔹️Can you open up your fueling packages with ease❓
🔹️Can you consume your fuel/hydration without messing up your HR and breathing❓
🔹️Does your fuel work at higher intensities❓️(You should also be trying out your fueling source during speed workouts)
🔹️How much extra fuel will you carry❓
🔹️How will you carry it all❓

💥Hydration
🔹️Will you carry it❓How❓
🔹️Will you stop at aid stations❓When❓
🔹️Both❓
🔹️If you grab water, do you have electrolytes❓️
🔹️Do you know how much sodium is in your fuel sources❓️

💥Gear
🔹️What clothing and shoes feel best❓️Any problems❓️

💥Logistics of race day morning - go through your morning routine:
🔹️Time to get up, breakfast, bathroom, leave the house, drive time, extra time for traffic and parking (what time is it suggested to get to the race, do you know where you are going, etc.), warm-up time, bathroom time, refueling/hydrating before the start time, change of clothes depending on weather

💥Practice your “Day before race day” routine
🔹️What food sits best the day before race day❓
🔹️How are you prioritizing rest❓
🔹️Will you go to bed early❓
🔹️Are you pre-hydrating❓
🔹️Are you listening to inspiring podcasts❓
🔹️What do YOU need to do to stay calm and relaxed to prepare for race day❓

💥Mindset
🔹️Where can you zone out❓
🔹️What should you focus on in the first half❓
🔹️What mindset tricks do you need for the second half❓
🔹️What mantras will you use❓

💥Pacing
🔹️How you pace this race will depend on your training plan/experience level and what your coach wants you to do

SHARE WITH A FRIEND who needs to bring hydration o

SHARE WITH A FRIEND who needs to bring hydration on their run

❌ DON'T SKIP IT ❌

What's your go-to for hydration on the run❓

Thirst, minor fatigue, loss of strength, decrease in aerobic power & endurance, difficulty regulating body temperature, not sweating anymore, headaches, dizziness, seeing spots, lightheaded, nausea, brain fog, loss of concentration, the chills, higher heart rate, faster breathing, muscle spasms and cramps are all signs of dehydration.

Be smart this summer❗

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