Long hikes, long rides, mountain air — and... no snacks?
In this episode, we dive into a crucial but often overlooked topic: why many active women unintentionally underfuel during outdoor sports and what it means for their hormones, energy, and long-term health.

From RED-S (Relative Energy Deficiency in Sport) to real talk about period loss, fatigue, and performance dips — I’m breaking down how to recognize the signs of low energy availability and why carbs, salt, and proper recovery are your best adventure allies.

Whether you're a runner, cyclist, hiker, or just love moving in nature — this is your reminder: strong, happy, and hormonally balanced starts with fuel.

Check out my FREE : "Outdoor Fueling Essentials for Women" Checklist on my instagram Bio : @womencoaching_nk

or write me an e-mail: ninakollmeier@gmail.com

Additional Resources:

Study: Recommendations and Nutritional Considerations for Female Athletes: Health and Performance - PMC

Gatorade Sport Science Institute: manore_sse_175.pdf

Uphill Athlete: Nutrition for the Female Uphill Athlete of Menstruating Age | Uphill Athlete

In a world full of fitness plans, 30-day challenges, "must - do - trends" and shoulds, it’s easy to forget the most powerful question: Why do YOU move?

In this episode, we dive deep into how to find your own unique training style — one that’s built on how you want to feel, not just how you want to look. We’ll explore why it’s essential to move in a way that supports your physical and mental health and your individual energy — especially as a woman.

In a world of judgement, instagram aesthetics and "perfect lifestyle habits" it's important to rebound and rethink some society created mantras.

Whether you're lifting heavy, walking in the woods, dancing in your kitchen, or just starting again… this episode is your reminder:
👉 You don’t have to follow their rules.
👉 You don’t have to prove anything.
👉 You just need to move like you.

Let’s redefine what performance means — on your terms.

Write me on instagram or e-mail:

@womencoaching_nk // kollmeiernina@gmail.com

love to hear from you!

Ever felt amazing in one workout—and totally off the next? It’s not you, it’s your hormones. In this episode, we're diving into how your menstrual cycle influences energy, strength, recovery, and motivation—and how you can work with it, not against it.

Backed by insights from Dr. Stacy Sims, GGS and women’s health science, we’ll walk through each phase of your cycle and explore how to adjust your training, fueling, and expectations in a way that actually supports your body. No fluff, no shame—just smart, practical advice for women who want to stay active, feel strong, and honor their natural rhythm.

Whether you’re a gym regular, a runner, or just love to move—this episode will help you train smarter and feel stronger all month long.

In this episode, you’ll learn:

• Why syncing your workouts to your cycle boosts results
• What actually happens during each phase of your menstrual cycle
• How to modify your training without “starting over” every month
• When to push, when to pause, and how to fuel right
• + a short insight of a study when discovering different stages of pain tolerance in menstrual cyle

This is the kind of knowledge every active woman deserves—press play and start owning your cycle like never before.

Study:

https://www.researchgate.net/

(PDF) A STUDY OF PAIN PERCEPTION DURING THE DIFFERENT PHA SES OF MENSTRUAL CYCLE