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Nutrition Coaching

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Learn how to fuel your body so that you feel and perform your best 

You have big dreams. Maybe it's completing your first triathlon. Or completing your first Ironman. Or finally getting on that podium. Or qualifying for Worlds.  

 

You're putting in the work, showing up to train hours every week. But nutritionally, you're struggling.

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You are experiencing:

  • stomach cramps

  • muscle cramps

  • nausea

  • vomiting

  • diarrhea 

  • lightheadedness

  • dizziness

  • extreme cravings

  • feeling like you are out of control around food ​​

  • fatigue, or

  • exhaustion after workouts

 

You can't seem to get through a workout without experiencing stomach cramps, acid reflux, nausea, lightheadedness, or diarrhea. You are constantly planning your workouts around the nearest bathroom. 

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Or everything is great during training, but come race day, you are experiencing the above. 

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Or you feel extreme fluctuations in your energy levels. Some days, you can't get through the day without a nap and drinking extra mugs of coffee. 

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Or you experience extremes in your hunger. Some days, you are not hungry and other days you are ravenous. Those ravenous days, you just can't get full and eat snack after snack after snack, even after you ate all your normal meals. 

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Or you just aren't sure if you are eating enough. You want that second set of eyes and reassurance that you are fueling properly. 

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I want you to know that you are not alone in your struggles or uncertainty. 

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"I was struggling with GI issues when I ran - I had tried a number of things myself and nothing was working... making multiple bathroom pit stops was killing my race times and making my training runs incredibly frustrating! Jessica suggested I cut out a couple of foods that are known IBS triggers and identified better timing for eating certain foods around my activities. I have been able to complete both steady state and interval runs without stopping to use the restroom - it seems like such a small thing, but I would often have to plan my running routes around bathroom stops, or run inside on the treadmill or a track so I had easy access to a restroom when I needed it! I would recommend Jessica to anyone who is struggling with fueling or GI issues! Jessica is so understanding and there was no embarrassment talking about some pretty sensitive things."

- Jill

"I really wanted to learn how to manage my own nutrition plan while preparing for my first full Ironman. I learned about my specific macro needs, how to adjust them based on my workload, and different ideas on how to fuel as a predominantly plant-based athlete.

 

I think one of the best things about Jessica's program is how responsive she is to your questions and that you have the freedom to send questions at anytime during your program with her. I know a lot of times as an athlete I come up with questions in the middle of the week or when at the grocery, and I don't always remember everything I want to ask during a scheduled phone call. So to be able to send a message at anytime and get a reply is awesome."

- Doug

jessica williams-kathol

And I get it. I used to struggle with nausea and gut upset during my training and races.

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This is me at the end of my very first ITU World Championships in 2014. 

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I remember feeling so nauseous coming out of the swim coming into T1. I remember looking at my watch and feeling disappointment that the swim took me longer than I thought. 

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The bike was okay, but during the run I felt so sluggish. I struggled to take in my gels as my stomach was rejecting them. I had to walk more than I wanted to.

 

I felt so disappointed after I finished that I couldn't showcase my fitness. It was a rollercoaster of emotions because, of course, I was happy to be there and represent Team Canada, but at the same time I felt embarrassed of my performance due to the gut issues and nausea I was unable to overcome. 

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And this is me in 2021. 

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Finishing a race (in the wind and rain!) feeling fast, energized, and strong.

 

Never having one stomach issue.

 

Giving it my all right until the end. 

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And feeling proud as I finished 4th overall. 

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(Check out my full story here)

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Plus, I used to bonk consistently during long training sessions. Or need a nap when I got home. I always felt exhausted. 

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And knowing what I know now, it was because I wasn't eating enough. 

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This is an example of a meal I had during this training camp. 

Let's get you feeling energized and strong during training and at the end of your next race

Imagine finishing your training on a Saturday and still having the energy to complete the chores, errands, events, and other life's to-dos for the rest of the day because you no longer need a nap at 2pm. 

 

Imagine the freedom of being able to bike and run where you want, because you no longer have to worry about bathroom stops. 

 

Imagine feeling in control of your eating, and can finally keep fun foods (like cookies) in the house because you know how to eat for triathlon, instead of frantically raiding the pantry and eating the entire package of cookies at 7pm. 

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Imagine knowing what to eat, when, and how much, beyond the basics. Taking this knowledge and being able to create your own nutrition plan. And knowing what to do if things aren't going to plan during your training or races. Knowing how to manage nausea, gut issues, fluctuating energy levels, and more. All because you had access to elite-level nutrition information and support. 

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"I signed up for coaching with Jessica as I started preparing for longer races and felt I needed more support with the nutrition that would help me take on those challenges. I learned so much! Coaching calls and the resources Jessica shared with me were super helpful. I feel more knowledgeable about macros, proper fueling and how to find balance in my eating patterns. I would recommend one-on-one coaching for any athlete who wants to learn more about themselves and what nutrition is right for them. It’s so much more personalized than what you can get from a book or general program."

- Violet

"I signed up for coaching for a better understanding of how to periodize my nutrition to supplement where I’m at in my training. Also how best to fuel long rides and runs. I really struggled with nausea and vomiting during previous Ironman races. I finally have my nutrition dialed in, in my 70.3, I had a fast swim and my bike was great despite the hills, and I didn't have any nausea or vomiting!"

- Katie

You deserve access to elite-level nutrition information, guidance, and strategies, regardless of your current pace or experience in triathlon

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Fuel your body so that you feel and perform your best in triathlon.

 

You want to feel energized and strong at the end of a race. You're putting in the work, showing up to train hours every week. But nutritionally, you're struggling.

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Nutrition Only Coaching is for you if you are experiencing any of the following: 

  • Gut issues, such as stomach cramps, nausea, frequent bathroom stops, etc

  • Extreme fatigue or energy slumps

  • Extreme cravings    

  • Bonking or hitting the wall during long training sessions, or 

  • Lightheadedness or dizziness with training 

And you don't have any issues with your current triathlon training. 

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Premium Nutrition coaching, includes:

  • Investigative detective work to determine potential causes and solutions to any nutrition problem you are experiencing

    • Including gut issues, extreme fatigue, extreme cravings, and more​

  • Customized nutrition recommendations, including but not limited to: 

    • Day-to-day eating, eating around your training, race day planning, hydration, supplements, and more

      • I show you how to match your eating to your training​

    • Everything we do together is based on YOU. Your nutrition, your goals, your training, and your LIFE. ​

  • One initial assessment and monthly zoom calls for follow-up 

  • Instant access to my Triathlon Nutrition 101 course to increase your knowledge about the what, how, and whys about fueling for triathlon 

  • Weekly check-ins on your food journals 

  • Unlimited support between calls

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Investment: $499 CAD/month, for a minimum of 3 months

as monthly automatic payments, see Terms and Conditions 

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Basic Nutrition coaching, includes:

  • Customized nutrition recommendations, including but not limited to: 

    • Day-to-day eating, eating around your training, race day planning, hydration, supplements, and more

      • I show you how to match your eating to your training​

    • Everything we do together is based on YOU. Your nutrition, your goals, your training, and your LIFE. ​

  • One initial assessment and monthly zoom calls for follow-up 

    • There are no weekly check-ins or support between calls, so all food journals will be reviewed and discussed during follow-up calls​​​​​

 

Investment: $199 CAD/month, for a minimum of 3 months

as monthly automatic payments, see Terms and Conditions 

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Only want information, and don't need the individual support?

Check out my self-paced course Triathlon Nutrition 101 here.

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Interested in adding on triathlon coaching as well? 

Check out nutrition + triathlon + strength coaching here.   

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Once you apply, we will chat on a free zoom call to see if we are a good match for each other, and answer any questions you have. I want you to feel comfortable and confident before committing to anything! 

"Jessica taught me that you can feel good about yourself without worrying about weight. That a journey to a healthy life isn't a race, and the best way to achieve your goals are to set a lifestyle that you can maintain.

When I first started working with Jessica, I was very down on myself. Jessica is very skilled in positive reinforcement and worked hard to make sure my goals were reasonable and attainable. My mindset on what eating healthy means has changed since meeting Jessica. Her personable, knowledgeable and confident coaching style made making life changes a fun thing to do, rather than a punishment. The adjustments we have made to my eating routine will last a lifetime."

- Veronica

"My favourite part of working with Jessica was getting regular feedback on my food journals and having her explain things simply so I knew what to do to improve"

- Taylor

"I was confused about what to eat, as everyone told me different things. But you made my macro plan simple and easy to follow. I have more energy during training, I've lost 2" off my waist, and I ran 1.5 minutes faster in my virtual 5km race!"

- Debbie

"I am eating more than before and I feel super energized! I sleep better, I feel like I have less inflammation, and I feel leaner. Overall, I am feeling really good!"

- Robin

Are you ready to become an energized and strong triathlete?

All testimonials are voluntary from happy clients. 

Results are not guaranteed.

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