Welcome to the Blog

The blog here at Spada Strong contains my favorite recipes and informative posts about fueling your body post athlete. Ready to dive in?

Have you ever found yourself continuing to eat even when you know you’re physically full…? Yeah? Me too.

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3 reasons you can’t stop eating even when you’re physically full as a former athlete

Have you ever found yourself half way through a Ben and Jerry’s Ice Cream pint knowing all too well that you’re absolutely going to finish the entire pint, while simultaneously loathing the fact that you’re going to finish it…

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Why you don’t need more willpower or self control when it comes to food

So you find yourself on the other side of a binge feeling pretty…blah. Been there plenty of times myself. The urge comes flooding in pretty fast to do something DRASTIC to make up for it, right? Maybe it’s the thought that now you need to go work it off! Compensate for what you ate! “If […]

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Top 3 tips for former athletes: what to do post-binge (so you can break the cycle)

Spices series: breaking down the nutrition benefits of spices and sauces, and why you should add the extra dressing! Starting with the science behind cinnamon!

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Spices: Cinnamon

No period…no problem? If you’re still missing your period as a former athlete, it’s a problem. Sharing with you my top 3 tips for period recovery in life after sport.

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No period…no biggie?

Quite possibly the best gluten-free, dairy-free brownies you’ll ever have!

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Dairy-free Oreo Brownies

Should you still eat before and after workouts in life after sport if they aren’t as hard as they used to be? Talking all about it in this blog post!

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Pre and Post Workout Nutrition…As a Retired Athlete

Super delicious in-season dessert using frozen fruit (or fresh!) and loaded with micronutrients for gentle nutritoni.

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Gluten Free Peach Cobbler

Boxed brownies are great and all, but what about spicing them up just a little with this cast-iron brownie & berry pizza, complete with cream cheese frosting! YES PLEASE!

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Cast-Iron Brownie & Berry Pizza Dessert

Client Success Stories

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I worked with Katie for 6 months and it was one of the best health investments of my life. She not only helped me to get to a place where I can listen to and respect the needs of my body, but she provided me with the mental tools that I need when I do have a bad body image day. Those don’t just disappear after working with her, but I am definitely equipped to handle them in a better and healthier way. She also helped me work through other health issues I have been dealing with. By healing my relationship with food, it has tremendously helped my severe stomach issues and she also provided me with guidance on how to manage my Autoimmune disease that I was diagnosed with while working with her. I also now have a regular menstrual cycle for the first time in my life without having to take an unhealthy pill. WIN. When I first started this journey with Katie, I truly didn’t know if it was possible to overcome the challenges and expectations I was putting on myself every single day. I also did not want to give up the imperceptible tight grip I had put on myself in terms of food and exercise. However, through my faith in God and with the help of Katie, and her program, I was able to make huge strides in overcoming the most difficult, challenging mental space I have ever been in. I can’t speak highly enough of this thoughtful, compassionate, hard-working, kind, tough-loving, nutrition coach who has helped me to be more present, enjoy foods that I love, and to take care of myself mentally and physically. If you are thinking about taking the same step that I did, do it.

- bailey c.

I have never felt so free around food and I've never trusted my body's ability to tell me what it wants and when I'm full more. It's such an incredible feeling to not have to obsess over food. I can't describe it fully with words. I also have gotten significantly better at respecting my body and learning the tools to cope with hard body image days/times. I love what my body does for me and I look at it from such a different perspective now. I also have started doing movements that I actually enjoy, which is crazy! I don't work out to punish my body anymore and I realize that I don't need to be working out 6 days out of the week. It's so freeing.

- christina s.

I won’t lie, I was extremely nervous about meeting with a nutritionist because being stressed about food and controlling my food intake was comfortable and normal for me. A life of having food freedom seemed far-fetched and I did not think I could have the strength to do it. However, after meeting with Katie and explaining my struggles, I knew I had to do the program. I knew that I had to do the POWER Program because I immediately felt I could trust Katie, and I immediately felt connected to her because she was someone who understood my struggles without me having to explain myself. I felt validated by her kind words and she gave me hope I could conquer my anxiety surrounding food and weight gain. I would most definitely recommend doing the POWER Program. No matter what stage you are in life, knowing how to trust your body and the signs it gives you is a life skill that is extremely valuable. I recommend this program because every human deserves to know what their body needs and how to feel comfortable in their own skin. I have learned this throughout my time in the POWER Program, and I, among many others, are living proof that food freedom and a positive body image are achievable. All this takes however, is trust, an open mind, and Katie Spada.

- amelia g.

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