@showyourworknutrition

It’s competition season again, and while this post isn’t strictly nutrition-related, it IS super important. • Tough love here: if ‘winning’ is your highest value — meaning, if you are defining your own personal succ
Curious about how to calculate macros for yourself? Generally, we start with a (maintenance) calorie target. There are multiple ways to estimate this, but they’re usually wrong 😂 so my favorite is to simply track food passively for a couple o
There are as many ways to track workouts as there are people doing the tracking. I was asked today for tips on how to do it effectively in #journal form. 📒 Find a notebook/pens that you ENJOY using. I like @leuchtturm1917 blank notebooks (always in
(My friend’s 8yo son, whom I’ve only met a couple of times, took this candid on her phone a couple of weeks ago while she and I were talking. THEN he randomly heard me on a podcast yesterday and said, unprompted, “that sounds like S
We broke 300 followers today, and it’s been a WHILE since I reintroduced myself, so — hello. 😍 • I’m Stormy ⛈️ a.k.a. the face and voice of Show Your Work Nutrition. • Physician associate (PA) 🩺 competitive masters athle
Food quality always matters — but ESPECIALLY when you’re injured, recovering from surgery, or trying to reduce chronic pain. This isn’t the time for a calorie deficit; this is the time to deliver as MUCH nourishment as possible to s
A common statement is: “I don’t need a coach. I already know what I need to do. I’m just not doing it.” First of all — do you really? Do you ACTUALLY know how much food your body needs in order to thrive (not just sur
Losing body fat is HARD… because it requires consistently doing something that’s NOT NATURAL. Your body doesn’t WANT to lose fat, thank you very much. Its entire job is to keep you ALIVE, so it’s going to deploy a ton of dif
🎯 How accurate is your tracking? Getting into the HABIT of tracking is one thing. Learning to be skeptical of those 300 MFP entries for “pizza” (and picking a reasonable match for the two slices on your plate)… is another matter.
The goal of most types of coaching (nutrition, fitness, business, etc.) is to gradually build AUTONOMY. So it seems obvious that people need to understand WHY they’re doing what they’re doing. Humans often start a journey (ANY new journ
Spoiler alert: nobody wants you to track macros until you’re 80. Least of all me. One of the main reasons to receive some nutritional coaching is so you can learn how to effectively NOT track. Some major things that we’re trying to inte
The new recommendation from the American Academy of Pediatrics, to prescribe obesity medications to kids under 12 (with nutritional counseling), is neither “irresponsible” nor “scary”. It’s exciting. Fact: obesity is a
🌱 Disclaimer: this post is NOT a judgment on ethical vegetarianism/veganism. Everyone has the right to fuel their body in the way that feels best to them, and with a bit of extra awareness, the decision to avoid animal products can certainly be carr
🎆 Has the concept of the New Year’s Resolution become a little cliché in some circles? — admittedly, yes. 🧠 But temporal landmarks (like the start of a new year) CAN be uniquely psychologically valuable in terms of goal-setting.
“This first set of macros looks good, but, um, I think maybe you made a typo on the protein?!” Nope. Sure didn’t. 😂 The Protein Conversation happens with almost every client at the beginning. Because, hard truth: almost nobody &
I am definitely not the only one on the internet today reminding you that holidays are not a time for logging macros. They’re a time for logging MEMORIES — savoring good company and good food. Go enjoy yourself. 💙 What I will add, thoug
No, you do not need to wait until “after the holidays”. 🎄 • First — nobody is expecting you to change 75 things right out of the gate. Any plan that’s individually tailored to you probably needs to begin with at least a
From an evolutionary perspective, #sleep is really stupid. In a world full of predators, why would you render yourself unconscious for eight hours at a time… unless it was ABSOLUTELY VITAL? • Most people know the general sleep tips by thi
Sometimes the “failures” are actually the bumpers in the bowling lane. Maybe we smack into them, maybe more than once — but ultimately, they’re HELPING us get where we’re trying to go. The presence of the bumpers is the

@stormywthr

What I’m trying to convey here is humility. Which can be tough to articulate without sounding defeatist. This recovering high achiever 🙋‍♀️ believed athletic progress would be linear and continuous. “Eat this much, sleep this much,
I waited a really long time to compete (in anything), mostly because I wanted to be certain that my mindset would be solid enough to let me fully enjoy the experience. This isn’t everyone’s approach, but I know myself — if I had tak
Since January, various aspects of the 🧠🦠 rehab process have consumed most of my bandwidth — physical, mental, and especially emotional. Which means that when small things have happened, like a tough training day or a minor physical tweak, my
Suddenly feeling a lot of potential again this week 🔥 …and relaxing into remembering that that’s all it’s ever really been about anyway. 💙 We are athletes for the love of it. For the personal fulfillment, for the friends, for th
“Strength takes years; conditioning takes months.” It took a minute to figure out why I’ve been so unpredictably emotional this week. But I think I get it now. Ever since that “normal” metcon last Monday — day 118
We all know the usual advice about athletic setbacks — focusing on what you can control, “discipline over motivation,” identifying what’s going well, etc. And we also know that we are always allowed to feel our feelings, howev
Some things I love about Oly: There’s room for everybody — subdivided by age AND weight class — which means the comparison game is minimized. 🏋️‍♀️ At a meet, the crowd LIKES it when you struggle. There are plenty of “p
Your body is not meant to stay exactly the same. In fact, your body is changing literally every single minute. It heals injuries and fights off disease. It recycles old blood and bone cells and builds new ones. That bruise on your ankle is a little
I put reds over my head for the first time today. 😎 And although I know it won’t be the last time, there will also never again be another FIRST time, so it deserves a spot on the grid. 🥰 Thanks @j.t.nobbe_ and @athleticlab_weightlifting for l
Feeling steady and hopeful (and colorful) today. 😎 • (And in two more days I get to go play at @athleticlab_weightlifting where they have RED plates. 😈) • • • #showyourwork #mastersathlete #olympicweightlifting #cleanandjerk
🧠 One week post-neuro treatment, the noise is finally quieting. Today there’s a transition from “active disturbance” to more of a “hangover” from that disturbance — like the comparative calm after a thunderstorm p
With any luck, there will come a day when I don’t remember what this 🧠😵‍💫 feels like. An occasional summary is probably worth the effort. My symptoms started on New Year’s Eve, the day after my COVID test turned negative. I initia
This is my “new cycle, week one, day one” face. 😈 • I’m REALLY looking forward to these next two months. Knock on wood, I feel more like myself than I have for a while, and @feelstrongfit has outdone himself — I just wro
Believe it or not, I actually don’t share EVERY facet of my life on social media. 😂 But I was having a conversation with someone earlier today about a time when I put up with poor behavior (and allowed myself to be influenced by it) for a lot
🏙️ People have strong opinions about Philadelphia. Personally, I don’t think I’ll ever be able to NOT love it here. Sitting along the Schuylkill, thinking my usual (first-world-problem) thoughts of the 24 hours pre-departure… &bul
More than one person has playfully asked me this week, “So are you a weightlifter now?” The answer is, I’m an ATHLETE, and I can flex that identity however I choose. 😈 I do like Oly a lot. 🏋️‍♀️ It ticks many of the boxes of
One last Nationals post, because this cue is something I’ll carry into the next training block and next meet. Turn your sound on and swipe ➡️ for two views of the most confident of the six lifts, which was the second C&J. (Side video credit
Today was a great experience, in both senses of the phrase. 🏋️‍♀️ Snatch: 50/53x/56x. Those last two misses were actually a reflection of a nothing-to-lose attitude. 🔥 Snatch is my stronger lift; the opener was easy money, and the bar was movi