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1-on-1 Sports Nutrition Coaching

jessica williams-kathol

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

You want to feel energized and strong at the end of a race

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.

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

If so, you are not alone.

"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 was looking for help both in nutrition and in fitness. I was looking for someone to help me deal with extreme eating habits, a lack of fitness routine and big dreams. Jessica has taught me so much about what my body needs to fuel itself, and how to eat in such a way that I am satisfied so that my extreme eating behaviours do not happen. I had no idea what I was actually doing before working with Jessica, and through her gentle guidance and direction I am happier with my eating habits (being more at peace with food), and am way more active than I was before. I am excited to continue working with her and keep growing to achieve my dreams [in] Triathlon."

- Kim

jessica williams-kathol

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

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

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. 

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. 

And this is me in 2021. 

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. 

And feeling proud as I finished 4th overall. 

So what changed for me between 2014 and 2021?

I decided to become a registered dietitian. And so I learned all the things to know about nutrition and the human body - including sports nutrition. More than my triathlon coach or my teammates ever taught me before.

And I applied that new, in-depth knowledge to myself. 

I started eating more, especially on my high volume days. I went from 3 meals a day to 3 meals plus 3 snacks per day. In hindsight, I was not eating enough for my training. 

And I started to change up what I ate before, during, and after practice. I practiced eating different things (gels, chews, gummies, real food) at race pace. And based on how I felt, I made adjustments. 

 

I paid attention to my sweat rate, and track it in different environments. I wore a sweat analyzer to see how much sodium I lost on average per hour. And I took that data and made adjustments to my hydration.

And this trial-and-error turned my whole triathlon career around. I had more energy during the day. I slept better. I felt stronger. I was able to hold faster paces during training. I felt awesome during my races. And I started seeing personal bests and podium finishes. 

Only once I learned what to eat, when, how much, and why, did I start to see faster results from my training.

 

Only once I dropped all my restrictive food rules, did I start to feel in control again.

 

I'm now the fastest and strongest I have ever been. 

And I want that for you too!

"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 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

"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

Let's get you feeling and performing your best

As a fellow triathlete, I get what you are feeling. 

As a dietitian, I can show you how to use nutrition to get you feeling and performing your best again. 

1:1 coaching includes 12 weeks of:

  • One initial assessment zoom call for 60 minutes and three 45-minute zoom calls for follow-up 

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

  • One 7-day meal planning to help you ensure you are eating enough for your training​​

  • Instant access to my Triathlon Nutrition 101 course to help you fuel around your training and races

  • Unlimited support

    • I'm only a text message away

    • And if I haven't heard from you, I check in once a week 

I'm in your corner and here to help you feel and perform your best again.

Note, you do not have to be a triathlete for this service, I have helped runners, cyclists, swimmers, and weekend-warriors how to fuel to feel their best.

Because of the high level of accountability, in-depth coaching process, and nutrition-detective work in my one-on-one coaching, I limit the number of clients I take at one time to ensure each client gets my full attention. 

The calls will be spread out over 3 months to give me time for assessment and investigation, to give you time on your end to implement, and to give us both time to adjust your plan as needed.

Once you apply, we will chat on a free a discovery call to see if we are a good match for each other before we do anything else. 

jessica williams-kathol

4 payments of $253 CAD

as monthly automatic payments, see Terms and Conditions 

1 payment of $1009 CAD

"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 feel and perform your best?

All testimonials are voluntary from happy clients. 

Results are not guaranteed.

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