CARDS & CARBS:
Fuel Your Performance
Sports Nutrition Coaching for
Endurance, OCR, Hybrid and Team Sport Athletes
Explore what I offer…
This 12-week program is suitable for athletes of all levels and in any sport. Those who may be struggling with eating during running, having a snack before a lifting session or need guidance on their individual hydration needs. This program helps support you in managing GI issues while training, creating a sense of accountability and fostering a healthy athlete/life balance. In the Athlete Performance program, we start with the basics and progress at a speed that works for you! From hydration to taking in those well-needed carbs before your session, we take it one week at a time to get you on track for your next race, competition, or training block. This program requires a minimum of 12 weeks to achieve optimal results.
Investment: Minimum of 12 weeks: $900 CAD (or $300 every 4 weeks)
What’s Included:
Free virtual intro consultation: 30 mins
Weekly Check-ins: where we assess your previous week and adjust any nutrition needs. Check-ins are based on multiple aspects of life to properly support an athlete’s performance
Unlimited access to Coach Desiree via email or text during the week: Have a question, concern, or last-minute adjustment? I’m available to provide guidance, reassurance, or tweaks so you feel confident every step of the way.
Fuelling and hydration schedule: Every athlete’s body and training schedule is unique, so your plan is built around your current fitness level, race or training goals, and lifestyle demands. This includes your work schedule, training sessions, travel, and even vacations, so you always know exactly what to eat and drink at the right times.
Weekly personalized meal plans: Each week, you’ll receive a new meal plan that’s 100% customized to your nutrition needs. Meals are designed to match your caloric requirements, food preferences, allergies, and lifestyle, ensuring that fueling feels effortless, enjoyable, and sustainable.
Race Week Blueprint: a full week’s guidance on carb-loading, tapering, and increasing electrolytes. Everything you need to PR your race. Unlimited (race-dependent).
Full Race Day support: On race day, you’ll have a clear plan for exactly what to eat and drink, when to take it, and how to adjust based on your energy or GI response. Think of me as your personal cheerleader and strategist rolled into one, removing all the uncertainty from race day.
Guidance on supplemental needs: From vitamins to caffeine, creatine, and other common performance supplements, you’ll get recommendations specific to your goals, race type, and training load, ensuring you’re fuelling smart without guessing.
Continued support: Once your 12-week program ends, you have the option to continue working together, keeping you accountable and supported as you maintain progress and adjust your nutrition for future training blocks.
Lifetime access to guides and resources: You’ll keep all the guides, tools, and resources provided during the program forever, covering fuelling strategies, hydration tips, race-day prep, and more.
The week leading up to your race is just as important as the race itself. I’ll guide you through each day with structured daily nutrition to keep your energy steady and on track. I provide you with a customized carb-loading plan (race-dependent), along with a fully detailed hydration plan. Your race/game day plan is included in the Race Week Blueprint program. This program consists of 7 days of personalized nutrition coaching, featuring daily check-ins and adjustments, short-term fuelling strategies, and a recovery plan. It is a great trial option before committing to the Athlete Performance Program.
Investment: $150 for 7 days
What to Expect:
Unlimited access to Coach Desiree via email or text during the week: Have a question, concern, or last-minute adjustment? I’m available to provide guidance, reassurance, or tweaks so you feel confident every step of the way.
Guidance on supplemental needs: From vitamins to caffeine, creatine, and other common performance supplements, you’ll get recommendations specific to your goals, race type, and training load, ensuring you’re fueling smart without guessing.
Full Race Day support: On race day, you’ll have a clear plan for exactly what to eat and drink, when to take it, and how to adjust based on your energy or GI response. Think of me as your personal cheerleader and strategist rolled into one, removing all the uncertainty from race day.
Carb-loading strategies that are gradual and sustainable: Forget last-minute overloads. We’ll design a carb plan that builds energy steadily, keeps your stomach comfortable, and optimizes glycogen stores for peak performance.
Meal timing and portion guidance for the week: Each day of race week includes structured advice for breakfast, snacks, lunch, and dinner to keep energy steady, your gut calm, and your legs strong. These plans account for training sessions, work schedules, and travel, so nothing feels rushed or complicated.
Short-term fueling strategies: Learn exactly what to eat before, during, and after workouts in the final days leading up to your race. You’ll understand how to balance energy, hydration, and electrolytes for optimal performance.
Confidence and clarity: This program isn’t just about what to eat, it’s about feeling prepared and reducing stress. By the end of the week, you’ll know exactly how to fuel for your race, avoid common pitfalls, and step into race day with confidence.
This program is ideal for anyone who wants to lose weight while building a sustainable, healthier lifestyle. My approach focuses on helping you feel better in your body, increase steady energy, and create habits that actually last. You’ll get a structured plan that removes all the guesswork, so you can focus on making progress without stress or burnout.
Over 12 weeks, I provide everything you need to lose weight, improve your relationship with food, and integrate healthier habits into your daily life. You’ll receive ongoing support, education, and practical strategies that empower you to eat well, trust your body, and maintain results long-term. This program is designed to be realistic, flexible, and individualized, so it works for your schedule, preferences, and lifestyle.
Investment: Minimum of 12 weeks: $900 CAD (or $300 every 4 weeks)
What to Expect:
Free virtual intro consultation – 30 mins: We start by understanding your goals, lifestyle, and challenges so we can design a plan that’s truly tailored to you.
Weekly check-ins: Each week, we review your progress, adjust nutrition needs, and problem-solve challenges. Check-ins consider all aspects of your life: training, work, stress, and travel, so your weight loss journey is balanced and sustainable.
Unlimited access via email or text: Between check-ins, you can reach out anytime with questions or adjustments. This ensures you’re supported and confident in your choices at all times.
Personalized weekly meal plans: Every week you’ll receive a new meal plan designed to your caloric needs, food preferences, and dietary restrictions. Plans come with grocery lists, recipes, and portion guidance, so there’s no guesswork or stress about what to eat.
Meal timing and energy optimization: Guidance on when and how to fuel your body throughout the day to support steady energy, exercise performance, and satiety.
Behavioural coaching and habit building: Learn strategies to overcome cravings, manage emotional eating, and create lasting habits that go beyond dieting.
Exercise guidance integration: While not a formal training program, you’ll get tips on how to pair your nutrition with workouts for maximum energy, recovery, and fat loss.
Guidance on supplemental needs: From vitamins to caffeine and performance supplements, you’ll get personalized recommendations to safely support your health and goals.
Mindful eating and relationship with food: This program helps you step away from diet culture, trust your hunger and fullness cues, and develop confidence in your choices.
Continued support: Once your 12-week program ends, you have the option to continue working together to maintain progress, adjust your nutrition, and support future goals.
Lifetime access to guides and resources: You’ll keep all tools, meal guides, recipes, and educational resources forever, so you can reference them whenever you need guidance for new goals or lifestyle changes.
Fuel Your Best Race Day includes a complete nutrition breakdown for your race weekend. You’ll get a personalized plan outlining what to eat the night before your event, carb-loading strategies (race-dependent), hydration and electrolyte guidance, and exact race-day fuelling timing. Together, we’ll make sure you know how to top up your glycogen stores, prevent stomach issues, and finish feeling strong. Perfect for all athletes looking to take the guesswork out of nutrition and go into race/game day with confidence.
Investment: $125 for race day support (including night before/post race day as a courtesy)
What to Expect:
High-carb meal recommendations the night before: Maximize glycogen stores with meals tailored to your personal preferences, training, and race distance. This ensures your energy levels are ready for the big day.
Pre-race meal guidance: Learn exactly what, when, and how much to eat before the start of your event so you feel fuelled but not heavy or bloated.
Training-to-race fuelling review: We’ll go over your training nutrition and adjust strategies to prevent GI issues, ensuring your race-day plan works for your body, not just a generic template.
Intra-race fuelling strategy: Receive exact guidance on carbs, fluids, and electrolytes, including timing, quantities, and options that work best for your stomach and preferences, so energy stays steady from start to finish.
Hydration and electrolyte planning: Personalized guidance to maintain hydration, prevent cramps, and optimize performance, tailored to your climate, race conditions, and sweat rate.
Post-race recovery nutrition: Strategies for replenishing glycogen, restoring fluids, and supporting muscle repair immediately after your event. You’ll recover faster, reduce fatigue, and be ready for your next training session.
Practical tips for race weekend: Guidance on what to pack, how to prep snacks, and how to adapt your plan if race-day conditions change. Nothing is left to chance.
Mindset support for nutrition confidence: Beyond meals and timing, you’ll gain peace of mind knowing exactly what to eat and when, reducing anxiety and allowing you to focus on the race itself.
Custom tweaks based on your preferences: Whether you prefer whole foods, bars, gels, or a combination, your plan is adjusted to your tastes, dietary needs, and previous race experiences.
Optional follow-up support: After the race, we can review your performance, discuss what worked, and adjust strategies for future events so you continue improving.
Why choose Cards & Carbs?
Fuel smarter. Race stronger. Enjoy every bite along the way.
At Cards and Carbs, I help runners and athletes crush their goals without sacrificing the foods they love.
Here’s why working with me is different:
Science-Backed, Athlete-Focused Education
With my Precision Nutrition certification and ongoing studies with the International Society of Sports Nutrition (ISSN), every program is rooted in the latest sports nutrition science, but built for real life, real people.
While you will receive structured, fully customized meal plans, grocery lists, and recipes tailored specifically to your food preferences, training schedule, and performance goals, the true value is in learning how to fuel your body with confidence.
I’ll teach you how to time your meals and snacks for optimal energy, recovery, and performance, adapt fueling strategies for different types of training sessions or races, and make adjustments for travel, work, or lifestyle demands. You’ll also learn practical meal preparation techniques and approaches to food that make fueling sustainable, enjoyable, and stress-free.
Race Day or Game Days
With any Cards and Carbs program, you will be taught to know exactly what to eat throughout your day and around your training to optimize performance and health. You will learn how much to eat, when to eat, and why it supports your training as an athlete. You will improve your relationship with your body and self-confidence. You will have a specific nutrition strategy for your long runs, races, and games, including exactly what to eat and drink, how much, and when, and what to do if you have any GI issues. This is true for every program you choose to work under, even the shorter, trial options.
I live and breathe Sports, Nutrition and Movement
As someone who started her health journey later in life, I quickly learned how drastically your life can change. Over the past 10+ years, I have:
Lost fat and gained muscle
Had an extreme diet, lost muscle
Went through recovery: gained fat, muscle, and my life back
Found Obstacle Course Racing, Weightlifting, Functional Fitness and Trail Running
Completed multiple Spartan races in Age Group, Ran Ultramarathons, lifted heavy and became stronger than I thought I could be
Found food freedom through whole foods, endurance running foods, vegetables, chocolate and everything in between.
I have a passion, and it starts with helping YOU reach your potential!
Get a Free Sweat Test Guide
Be sure to click news & updates so you don’t miss the action!
