nutritionsolutionsanneguzman.com

Motivation is awesome, until it’s not there.

This is why we need our trusted friend DISCIPLINE. Discipline is intentional and pre meditated. It’s repeated choices that consistently shape your identity.

It’s the ACTION YOU TAKE after you:

✅Set your clothes out the night before your workout.
✅Set your alarm to start a writing block.
✅Set aside time to cook meals for your race weekend.
✅Set aside time to practice your public speaking

It’s one thing to plan all of the above. Discipline is the FOLLOW THROUGH.

It’s showing up for yourself so you can become the person you want to be. Discipline builds your identity.

Doom scrolling doesn’t.

The next time you’re considering bailing on a plan you made for yourself, pause and ask yourself;

“Is this decision bringing me closer or further from the identity I want to create for myself?”

Small decisions add up and become who you are. Don’t underestimate the power of your daily choices.

And don’t leave your identity up to motivation.

Motivation is awesome, until it’s not there.

This is why we need our trusted friend DISCIPLINE. Discipline is intentional and pre meditated. It’s repeated choices that consistently shape your identity.

It’s the ACTION YOU TAKE after you:

✅Set your clothes out the night before your workout.
✅Set your alarm to start a writing block.
✅Set aside time to cook meals for your race weekend.
✅Set aside time to practice your public speaking

It’s one thing to plan all of the above. Discipline is the FOLLOW THROUGH. It’s showing up for yourself so you can become the person you want to be. Discipline builds your identity.

Doom scrolling doesn’t.

The next time you’re considering bailing on a plan you made for yourself, pause and ask yourself; “Is this decision bringing me closer or further from the identity I want to create for myself?”

Small decisions add up and become who you are. Don’t underestimate the power of your daily choices.

And don’t leave your identity up to motivation.

High performers understand that although intensity is important, it needs structure. You can’t be full on all the time—without a foundation, intensity collapses.

In sport, we train hard and we rest, recover, and fuel properly.
Every day matters, because small habits compound.

It’s not about being “on” all the time. It’s about knowing when to apply intensity and having the mindset to respect recovery without guilt.

High performers don’t rely on willpower. They design habits that let intensity flow when it’s needed
and consistency carry the rest.

Chasing big pushes without fundamentals is like this:
Imagine building a giant pile of sand.
Each grain is a habit, a skill, or a foundation.
Your mindset: journaling, reflection, meditation
Your training: base miles, sub-threshold intervals, foundational strength etc.
Your nutrition: fueling, consistency, recovery habits

Once you’ve built that pile, it becomes your reserve.

This is what you draw from when you push your mind or body to its absolute limits:
✅when you need peak nutrition on race day,
✅when you tackle high-intensity intervals,
✅when you need the mental skills to manage the inner critic, move past doubt, and refocus.

Without that foundation, you don’t have the fitness, the mental skills, or the nutrition to pull from—you haven’t put in the work yet.

You have to put in the work.

Building aligned habits daily is how performance compounds over time.

If you have a big goal, you need a plan. Randomly going hard and taking breaks won’t get you there.

All of your efforts—physically, mentally, and even in sports nutrition—need to collide at the right points throughout the season. Not randomly.

You need to know: When am I going to push my mind to its absolute limit? When am I going to reset, recover, and refuel?

This is high-performance thinking:
intensity, applied deliberately, and supported by systems.

Do you have a plan, or are you just randomly going hard and hoping it works?

Follow for more high performance mindset tips.

Are you running with rocker shoes? I have one pair, Asics Glideride 3. It’s too “cushy” and makes it feel like it lacks stability.

Looking for a similar rocker feel with less “soft cushion.”

I am sure it’s somewhat individual but I am curious!

Share!

Imagine being an endurance athlete, pushing to your limits with a great training plan, yet feeling inconsistent and unable to pull out the performances you hope for. You know you’re capable of more but you can’t seem to produce. It’s frustrating.

It’s possible there’s a solution that lies in your fueling strategy.

In my latest episode of I spoke with Dr. Kate Ackerman about fueling for sport and the potential consequences of underfueling.

Dr. Ackerman is a Harvard Professor, Endocrinologist, Sports Medicine Physician, USA Rowing’s Team Physician and a former national team rower herself.

During this episode we unpack:

✅ Differences between acute and chronic low energy availability.

✅ How low carbohydrate intake can exacerbate the consequences of low energy availability.

✅ Identifying red flags for athletes related to training, recovery, performance, and health including reproductive health.

✅ Challenges athletes face in increasing calorie intake and gaining weight after periods of energy restriction (including people with disordered eating).

✅ Mental health considerations related to REDS, psychological stress and its relationship to menstrual cycles.

✅ The importance of professional athletes sharing their stories, including those of overcoming.

✅ Practical advise and resources for athletes, coaches and industry professionals.

This episode is packed with credible information that’s accessible to everyone.

Please take a moment to share this with anyone who can benefit. I take the time to record these episodes purely to help spread credible information in an era of mis and disinformation.

If you like what you’re hearing please take a moment to support my podcast and head to Apple or Spotify to give the show a 5 ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ rating. I can’t tell you how much it means!

Find the episode at Imperfect Progress with Anne Guzman on most podcast platforms or head to my Linktree under podcast or the link at .

Keep fueling for health and performance. I guarantee learning how to fuel will pay dividends!

I’ve never restricted eggs 🍳 to breakfast! Why would I?!

They’re perfect at every meal. At 6g of protein per egg (yes I eat the entire egg), and 72g for a carton of 12 at around $3 (in this food economy!) I can’t find the negative 😁. If you have a chicken coup you’re really laughing!

Whether they’re:

Boiled
Scrambled
In a quiche
Fried
Poached
On a bagel
In a wrap
In a sandwich with pickled onions and avocado… 🤤..sooo good,

You’re winning.

They’re easy to cook at home or as a student or athlete on the road and you can prepare them 50+ ways!

If you’ve been relegating the egg to breakfast, think outside the shell!

Yeah, I wrote that.

Keep lifting, keep moving, keep eating your protein and get cracking day or night!

A recent 2 YEAR study investigated creatine supplementation vs placebo in 237 post- menopausal women.

The main outcome was bone health. However there’s a lot more we can learn about creatine supplementation in post menopausal women from this study, including its excellent safety profile.

Scroll through the images to learn more.

Follow the link on the last slide to read the full study including details about safety and muscle mass.

Questions? I’m tagging .darrencandow, one of the authors here (couldn’t find the others!) as well as my recent podcast guests , also known as Dr. Creatine, and Dr. Brian Roy .

Creatine is the one supplement I take every day for muscle, strength, cognitive reasons and bone health. It has over 1000 studies showing it is a safe supplement. One of the most studied sports nutrition supplements in the world.

If you’re keen to learn more you can also visit the GSSI (Gatorade Sports Science Institute) website for their creatine review.

Here is the link to the study I’ve posted about.

https://pubmed.ncbi.nlm.nih.gov/37144634/

PMID: 37144634

I’m thinking about my sanity and fitness plan this winter already! You? What are you doing?

Unlike my racing days, I feel the need to mix it up a bit more or this aging body gets too stiff!

There are no xc ski trails near by and no flights to warm cycling destinations in my near future.

I know enough about myself to know I can’t just stay in my basement all winter (I love being outside!). But I also need to manage reality (I have to exercise early and that will have to be inside those days).

Here’s what I’m thinking and I’m open to ideas to keep this MOTIVATING!! And for accountability partners (good ones!).

✅ Basecamp - Best online cycling program to get fit and stay motivated (community). If lucky 2x week.

✅ Zwift and Wahoo Kicker for Basecamp rides.

✅ Outdoor stairs 1x week. Goalzz if my foot holds up (always something right?!).

✅ Gym 2x week (because…BONES/MUSCLE are a MUST). Dream world this would be 3x.

Ok now for a reality check. LOL.

I leave for work at 6:20am 2x week. So those days are tough.

That leaves 5 days because I’m trashed after the drive home and well…a 7 year old with after school activities. Enough said.

I need accountability partners because this list above feels unrealistic. But I also want to make it happen?!

If you’re short on time with kids or other additional responsibilities before/after work that leave you with little time, I want to hear how you’re going to make it happen!

Barring the 500 viruses our kids will being home that will undoubtedly take us down for at least a month in the winter!

I assume my longest workout of the winter will be 90 minutes.

Let’s hear your plan. Let’s motivate one another. Winter is SURVIVAL for me. In every single way.

From a challenging upbringing to becoming a renowned cognitive neuroscientist, Dr. Scott Frey's inspiring journey is one of resilience and triumph.

In his captivating podcast interview, he shares powerful tactics that make habits stick, helping you overcome the hurdles that hinder your progress.

Don't miss this opportunity to gain insights from a true expert and transform your life.

Click the link in my bio to listen and discover the keys to lasting change! You can also find my podcast on most major platforms.

Follow my page 👆for more quality information from credible sources about sports science, sports nutrition, psychology and overcoming adversity.

If you haven’t yet, and you’d like to support my podcast, head over to Apple or Spotify, leave a comment about the podcast and a 5 ⭐️ rating if you love what you’re learning!

This makes. Huge difference to getting this quality information out to more people. Let’s drown out the BS out there!

Thank you for being a part of this inspiring community who want to move, be healthy and live life to the fullest. Fully gratitude here 🙏.

Over exercising? Not meeting your energy needs? Discover how female athletes may be risking their heart health in the race for success.

I spoke to Dr. Shufelt about this topic and it’s definitely not getting enough attention in the media. If any.

Dr. Chrisandra Shufelt, is an expert in women’s heart health and menopause. She is Professor and Chair of the Division of General Internal Medicine, Senior Consultant at the Mayo Clinic Women’s Health, and Associate Director of the Women’s Health Research Center at Mayo Clinic

In today’s episode with Dr. Chrisandra Shufelt we discuss the following:

- The effect of low estrogen on your vascular system and why athletes should care (male and female).

- The potential risks of a female athlete starting her period late due to excess exercise and under nutrition.

- Why going on the birth control pill isn’t a solution for losing your period due to amenorrhea.

- Hormone replacement therapy (HRT) for young athletes with amenorrhea for bone health.

- Hormone replacement therapy in pre menopausal years.

- Premature menopause. What are the guidelines for HRT?

- Why having a period is SO IMPORTANT for your health.

- How to sign up for Dr. Shufelt’s current study if you’re 18-40 with functional hypothalamic amenorrhea. Details near the end of the podcast!

If there’s an episode every coach, athlete and parent needs to listen to, here it is. Regardless of your age, there’s something here to learn.

You can listen on most platforms at Imperfect Progress with Anne Guzman or click the direct link to my podcast in my bio here.

If you like what you’re learning please share my podcast here on IG or any social platform and tag me.

You can support me by subscribing to my podcast, leaving a comment and passing this important information along to friends, teammates, coaches and family.

Thanks for being a part of this community. If you have questions or comments you can post them below or DM me.

Cheers.