FitEffort

10/19/2026

The protein window is wider than you think 💪

You've probably heard you have 30 minutes after training or it doesn't count. The panic is the myth — your muscles don't work on a stopwatch.

What matters most is your total for the day. Spread protein through your meals, and you're doing the heavy lifting already.

But timing isn't nothing: for muscle protein synthesis, don't wait hours either. A solid meal with protein in the hours around your session — that's your real window.

Want your real recovery formula? The right amount and timing depends on YOUR training. Link in bio 🔗

10/18/2026

Some days you run. Some days you just take it all in. Both count. 💛

10/12/2026

Training at 6am? Fuel it right 🌅

Early sessions don't need a 4am kitchen shift — they need a plan:
🌙 Load up at dinner the night before
🍌 Small + fast carbs 30 min before
🥤 No time? Drink your fuel
⏱️ Sip during long sessions
🍳 Finish with a real breakfast

Full breakdown in the slides 👆 Save this for your next early morning.

Want a fueling plan built around YOUR schedule? https://www.fiteffort.com/

10/10/2026

🛡️ Cold & flu season is here. This is my daily lineup.

Ho'omanaBasics Immune Support — the formula I built for myself:
• Vitamin D3, Vitamin C & Zinc — 100% daily value each
• Hawaiian Spirulina, Black Garlic & Echinacea extracts
• Just 2 capsules a day

$29.98: https://www.fiteffort.com/product-page/immune-support

Train hard, recover harder — and cover the basics in between. 💪
— Jelena, Registered Dietitian

10/09/2026

Speed is earned, not given. 🐆

The cheetah does not hope for the catch — it trains for it. Every sprint, every rep, every early morning is the hunt.

Fuel like you mean it. 💪 I build 1-on-1 sports nutrition plans for athletes — covered by insurance in AZ, CA, CO, CT, FL, IL, MA, MI, NJ, NY, TX, VA: visit.berrystreet.co/providers/Jelena-Skopinceva

🎵 Music: Elite by Alex-Productions | Royalty free via free-stock-music.com (CC BY 3.0)

10/08/2026

💧 IN THE NEWS: Your protein shake works harder when you hydrate.

A new study (Nutrients 2026, 13 young men) found lifters who skipped fluids during training had lower amino acids in their blood 60 minutes after their post-workout whey — same shake, less of it absorbed. Link in the comments.

My RD takeaways: small study, young men only. ~2% fluid loss is common — for a 160 lb athlete that is ~3.2 lb of sweat. Drink during your workout, not just after. Sessions over 60–90 min? Add electrolytes, not just water.

Supplements are one piece of the puzzle — a real fueling + hydration plan is built around YOU. I do 1-on-1 sports nutrition, covered by insurance in 12 states 🔗

10/06/2026

📰 IN THE NEWS: Creatine builds muscle WITHOUT exercise?!

A new Texas A&M study (64 adults ages 45–65, 12 weeks) found the no-exercise creatine group gained ~2.4 lb of lean tissue — and the exercise + creatine group gained ~3 lb while losing fat. Study link in the comments.

My RD caveats: small study, needs confirming. Some of that "lean tissue" is likely water. Exercise still wins. Kidney issues? Talk to your doctor first. Standard dose: 3–5g/day creatine monohydrate.

Supplements are one piece of the puzzle — a real fueling plan is built around YOU. I do 1-on-1 sports nutrition, covered by insurance in 12 states 🔗

10/05/2026

When everyone thinks you are falling... ...make sure you've got the prey. 😉

09/10/2026

Kaua'i is recovering from Lowell, with 90% of the population still without power. Today, they had to throw away all the food from their refrigerators. Let's make sure they have something to eat tomorrow.
Anything helps. 🙏
Aloha 🌺

Help me raise money for a Kaua'i Food Bank, to make sure folks have food while recovering from Lowell.

04/06/2026

🅱🆄🆂🅸🅽🅴🆂🆂 🆃🆁🅸🅿 🆃🅾 🅷🅰🆆🅰🅸❜🅸❓ 🆈🅴🆂🆂🆂🆂❗

Don't forget to register for the 2026 HAND Annual Conference!
Ready to connect, learn, and get inspired?
Don’t miss this year’s HAND Annual Conference bringing together dietitians, diet techs, dietetic interns, and students from across Hawai‘i . Enjoy a full day of networking with nutrition professionals, learning about the latest research and trends in the Pacific Region, and gaining valuable insights from industry experts.
📍 In-person at O‘ahu Country Club
📅 Friday, May 1, 2026
⏰ 7:30 AM – 5:00 PM
Why attend?
Business trip to Hawai'i
Earn 7 CPEUs (CDR prior-approved)
Hear from engaging speakers and leaders in nutrition
Network with fellow dietitians, students, and professionals
Walk away with practical tools
👉 Buy your ticket now: https://go.hawaii.edu/t9D
Topics Include:
-Binge Eating & Diabetes in the GLP-1 Era: Navigating Clinical Complexities with Interdisciplinary Care
-Leading the Future of Nutrition: Leadership Development & the Oceanic Nutrition Leadership Platform
Food as Medicine & Sovereignty: How Indigenous Foodways -----Promote Health and Resist Disease
Tech Meets Nutrition: mHealth & AI Innovations Transforming Dietary Assessment
-Ultra-Processed Foods Under the Microscope: What the Latest Science Means for Practice
-2025 Dietary Guidelines Decoded: Practical Strategies for Today’s Practitioner
-Weight-Inclusive Dietetics: Advancing Evidence-Based, Ethical, and Compassionate Care
HAND Members receive a $35 discount on registration. Be sure to enter your Academy Member Number as a promo code to get your discounted rate! Day-of registration not available.
For HAND Members with residence listed on other Pacific islands besides O'ahu (in the Academy membership roster files), you are eligible to receive a $50 stipend to subsidize your travel costs! To obtain this stipend, you must attend the conference in-person and submit a copy of your Annual Conference Certificate of Completion to [email protected].

Earn 7 CPEU while connecting with colleagues!