Just Tri Performance

Empowering girls and women in sports involves tackling often neglected subjects, such as menstrual health.
•
Break the silence on menstruation with Coach Lindsay. She can help you reshape often uncomfortable conversations while providing support for all female athletes on and off the field.
•
DM for more details or book an appointment by emailing [email protected] 📧
•

Here’s the truth… I’m irrelevant.
I exist, Just Tri Performance exists to help active (youth) females feel confident and empowered in sport and life through puberty, adolescence and across their menstrual cycles.
•
I am only a tool.
•
My greatest value is finding out, as clearly as I can, what my clients are trying to achieve and how they measure success.
•
Often times, it’s based in understanding what it means to be a female, a high performing athlete and how having a menstrual cycle can impact sports and everyday performance.
•
My clients hire me because their daughter’s health and wellbeing in life and sport are important to them.
Because every one of my clients measures success differently, I adjust my approach to their unique needs and wants.
•
My clients place a tremendous amount of trust and faith in my expertise and experience. Something I don’t take lightly.
•
These girls, these young women are the MAIN focus at Just Tri Performance. Always have been. Always will be.
•
They are what drives me. They are the future.
•

Pick your poison ☠️ … as you step into 2024, let’s embrace the power of lifting weights, redefine your limits, and celebrate the strength of being a female athlete! 💪✨
•
LFG, girl!!
•

Midweek Myth Buster: A female’s fertile window is up to five days before ovulation.
•
Females are most fertile the day of and the day after their luteinizing hormone (LH) surge - when the o***y is prompted to release an egg.
•
Ladies, did you know you can detect your LH surge by using an ovulation test at home⁉️
•
Looking for an ovulation test kit?
Try 🤰
Their test strips are 99% accurate at detecting LH and come with a free IOS app to log and track your results.
•

Sugar shouldn’t be so scary 👻
•
Halloween is often centered around candy, but did you know that sweets can actually benefit us as athletes? Yep! You read that correctly 🎃
•
Want to learn more⁉️
Read our “Sports Nutrition: Trick or Treat” blog post where Coach Lindsay delves into why we should embrace candy while training and competing.
•
“Female athletes perform best in a fueled state. This means consuming carbohydrates around activity.”
•
Happy Halloween! 🍭🎃
•

Midweek Myth Buster: Wearing a sports bra [or everyday bra] will NOT cause breast cancer.
•
Sports bras are essential for active women and supporting their breast tissue during movement.
•
Get fitted for free with ! Use this link 👇:

https://us.maaree.com/pages/online-zoom-fittings

•
Reference:
1. Chen L, Malone KE, Li Cl. Bra wearing not associated with breast cancer risk: a population-based case-control study. Cancer Epidemiol Biomakers Prev. 2014 Oct;23(10):2181-5.
•

Remember, people don't protect what they don't value, and that includes YOU! 🙌🏼
•
As a coach, I've witnessed countless individuals neglecting their own well-being, often forgetting that self-care is not selfish, but ESSENTIAL.
•
Embrace your worth, prioritize your dreams, and invest in your personal growth. You deserve to be cherished, respected, and loved, starting with yourself. 💪🏼✨
•
🌟 If you’re ready to invest in yourself or want to work with a coach, comment “LFG” below 👇🏻🌟
•

Monday Myth Buster: Men CAN get breast cancer.
•
Men have breast tissue so they can get breast cancer.
•
In honor of Breast Cancer Awareness Month 🎀 this is your reminder to talk to your doctor about signs and symptoms. Get checked!
•

Monday Myth Buster: Thirst is not a reliable indicator of proper hydration levels.
•
🚨 Dehydration is a major contributor to impaired performance 🚨
•
Did you know that your thirst sensitivity signals are blunted during the luteal phase?? Meaning you don’t feel as thirsty during workouts and throughout the day 🤯
•
It’s best for female athletes to follow individual hydration protocols! Reference guide below 👇🏻
•
Hydration advice (during exercise):
- Temperatures < 75° drink 0.12 ounces/pound of body weight every hour (i.e. 15 ounces of fluid for a 125-pound female)
- Temperatures > 75°, drink 0.16 ounces/pound of body weight (i.e. 20 ounces of fluid for a 125-pound female)
•
Remember, drinking water isn’t enough‼️ Pair it with a salty snack or banana or add a pinch of salt to your water in order to increase transportation across your intestinal track 👍🏻
•

Embracing my ultimate FREE healthcare plan:
•
☀️ Morning strolls on the beach, grounding my soul with every step, soaking in the golden rays, and breathing in the pure ocean air. 🌊💫
•

Elevate Your Game: Ace Your Preseason Prep! ⚽️💪
•
Our latest blog is your playbook to success – expert tips for female athletes to own the preseason, crush it on the field, and build unbeatable team bonds.
•
Check it out now! Link in bio 👆🏻
•

These are all within your control…
•
Do you really want it?? Or are you just going through the motions?
•
What else would you add to this list??
•

Rise and shine! 🌅☀️
•
Beach yoga at sunrise offers a serene connection with nature and a range of amazing health benefits. 🏖️🧘‍♀️
•
- Early light exposure sets your circadian rhythm.
- Improve your flexibility, strength, and balance all while enjoying the calming sound of waves. 🌊💪
•
Breathe in the fresh ocean air and soak up vitamin D from the sun. 🌴🌞
•
Embrace the magical union of yoga and the beach. 🙏✨
•

Women are bombarded daily with unrealistic body ideals and the false promise that they can achieve someone else's appearance by adhering to a specific influencer's diet and exercise plan 🫠🙄😵‍💫
•
Let’s help more women recognize and embrace the beauty of body diversity 🫶🏻
•
EveryBODY is different 😍
•
Regardless of following identical diets and exercise routines, our bodies would still exhibit unique variations because we’re all UNIQUE and function differently.
•
If you agree, show your support by following and leaving a comment below‼️
•
And, if this resonates with you, please take a moment to share this empowering message with a woman in your life who would benefit from it.
Tag that special woman below 👇🏻❤️
•

Myth Buster: It DOES matter when you sleep.
•
One of the most fundamental circadian rhythms to your overall health and wellness is your sleep-wake cycle.
•
An aligned circadian rhythm is essential for carrying out and optimizing bodily functions and processes.
•
PRO TIP: Honor your natural circadian rhythm by establishing a bedtime routine and waking up without an alarm.
•
Did you know your sleep efficiency ebbs and flows throughout your menstrual cycle too⁉️ Maintaining solid sleep habits and listening to your body will help improve sleep quality across the phases of your cycle even when you’re less efficient 👍🏻
•

Your mental health matters‼️
•
It's time we all prioritize our well-being and empower each other to be strong both mentally and physically.
•
Check out the blog post and share with your teammates!
•
Link in bio 👆🏻
•

Do you have a morning routine⁉️
•
Starting my day with a solid morning routine sets the tone for my attitude and effort the remainder of the day.
•
Getting in movement and sunlight exposure are non-negotiables in my routine, helping me feel energized, focused, and ready to tackle anything the day brings.
•
Whether you're an athlete or just looking to up your wellness game, prioritize your morning routine and watch your productivity and performance soar! ☀️💪
•

Happy Earth Day!!
•
Connecting with nature is not just good for our physical health, but also for our soul 💚💙
•
Let's cherish and protect this beautiful planet that gives us so much life and joy 🌍🌿🌞⛰️
•

Midweek Myth Buster: It DOES matter when you fall asleep and wake up.
•
One of the most fundamental circadian rhythms to your overall health and wellness is your sleep-wake cycle.
•
An aligned circadian rhythm is essential for carrying out and optimizing bodily functions and processes.
•
Did you know your sleep efficiency ebbs and flows throughout your menstrual cycle too⁉️ Maintaining solid sleep habits and listening to your body will help improve sleep quality across the phases of your cycle even when you’re less efficient 👍🏻
•
PRO TIP: Honor your natural circadian rhythm by establishing a bedtime routine and waking up WITHOUT an alarm.
•

Hey Just Tri Tribe! 📢 Our latest blog post is now live! 🚀
•
Learn how walking in nature can boost your health and performance as an athlete. 💪
•
Check it out on the Just Tri Performance website and let us know your thoughts in the comments below! 👇
•

Incorporating mobility work into your fitness routine is crucial for female athletes.
•
Not only does it improve performance and prevent injuries, but it also enhances overall movement quality and body awareness.
•
Prioritize mobility work and keep crushing those goals! 🤸🏼‍♀️
•

Strong women don't wait for opportunities, they create them 💪🏋️‍♀️
•
Embrace your strength and push yourself to new heights with Just Tri Performance‼️
•
DM me “Ready” when you want to start your fitness journey!
•
📸:
•

Strong women, stronger performance outcomes 💪🏼💁‍♀️
•
Here are 8 tips to support your fitness journey and take your game to the next level!
•

Set your goals high and don’t stop until you get there 💪🏻
•
Just Tri Performance is here to help you unleash your full potential and reach your wildest dreams.
•
Let’s crush this week‼️
•

Ladies, are you ready to take your performance to the next level⁉️
•
Just Tri Performance is here to help you crush your goals and unlock your full potential 🔥
•
Our brand is designed with female athletes in mind, providing customized coaching, fueling strategies, and innovative training methods that will give you a competitive edge 🏆
•
Whether you’re an elite athlete or just getting started, we have everything you need to succeed 🌟
•
Join the JTP Tribe today and let’s show the world what women are made of‼️
•
DM for details 📩
•

Never miss a Monday
•

Midweek Myth Buster: Heavy lifting doesn’t add bulk, it increases muscle mass and leans you out.
•
Being strong is not only sexy, it’s essential‼️
•
Lifting will increase your resilience and longevity!
•
Don’t feel comfortable in the weight room or at the gym (yet)?? Work with a coach… like me 💁🏻‍♀️
•
I’m now accepting female clients in the Hilton Head Island/Bluffton, SC area and nationwide on a virtual platform.
•
I’d love to work with you and help you take steps toward your goals. DM me for details!
•
Just Tri! 💪🏻🏋🏻‍♀️
•

🚨Hot off the press🚨
•
Blog link in bio 👆🏻
•
This is your sign to start tracking your cycle 🔄. Learn about all the benefits in the blog 💃🏻
•
Follow and
•

Support your body with simple behavior changes across the menstrual cycle 🔄
•
Swipe 👉 to understand Luteal phase bloating and how to combat it.
•
Follow and to learn more about female physiology and how to work with it‼️
•

Midweek Myth Buster: Active women CAN perform their best at any moment across their menstrual cycle.
•
It’s important to differentiate between the terms “performance” and “training”.

- Performance is a singular event/moment within or at the end of your training cycle (i.e. a game, race, competition, etc.)

- Training is the [intentional] programming - accumulated practices and exercises you complete in order to optimize your performance efforts (i.e. sports specific practices, resistance training, conditioning, etc.)
•
‼️There isn’t any research that proves female athletes display reduced performance during menstruation (or any other phase)‼️
•
BUT there is evidence that supports structured training programs that consider the cycle phases affords female athletes the opportunity to leverage their physiology which will increase adaption to endurance and resistance stress - ultimately improving their overall performance efforts 🥇
•
Cycle syncing works!! DM me if you’re looking for an individualized training program that considers your unique physiology and performance goals.
•