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Your athlete is working hard.
Is her fuel working too?

Fuel Her is a 7-chapter digital guide for teen female athletes — and the moms who love them — that finally makes sense of eating, energy, and body confidence without diet culture, restriction, or shame.

$27

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Fuel Her — A Beginner's Guide to Food, Energy & Your Body

only $27

A note from Courtney

I spent 24 years at war with my body.
This guide is everything I wish I'd had.

I was a varsity soccer player, a straight-A student, a girl who looked like she had it all together. But behind the scenes, I was silently restricting, purging, and obsessing — convinced my body was the enemy and food was something to be managed, controlled, or earned.

For 24 years I carried that. Until one night in 2018, I overheard my daughters talking about their bodies the way I'd always talked about mine. And something in me broke open.

I realized I had been teaching them — without a single word — that their worth was tied to how they looked. I knew in that moment that I had to learn a different way. And then I had to teach it.

Fuel Her is that different way. It's not a diet plan. It's not a meal prep guide. It's the real education about energy, fueling, and body trust that I desperately needed at your daughter's age — and that most athletes and parents have never been given.

If you're ready to break the cycle, this is where it starts.

— Courtney

Is this for you?

This guide was written for…

⚡ The Teen Athlete Who…

Feels tired no matter how much she sleeps
Hits a wall mid-practice or mid-game
Skips meals or restricts "to stay in shape"
Feels guilty or anxious about certain foods
Gets moody, foggy, or irritable often
Compares her body to teammates or social media
Doesn't know what "eating right" actually means

💛 The Mom Who…

Worries her daughter isn't eating enough
Has watched her struggle with confidence or food
Doesn't want to say the wrong thing and make it worse
Tried to help but got shut down or dismissed
Knows something is off but doesn't have the language
Wants tools — not just reassurance
Is ready to be her daughter's biggest advocate

What's inside

7 Chapters That Change Everything

Each chapter builds on the last — from understanding your energy, to healing your relationship with food, to giving your daughter (and yourself) practical tools she can actually use.

Chapter 1

The Energy Crisis Nobody's Talking About

Learn what energy availability actually means, why 1 in 3 high school female athletes are underfueling, and the difference between eating enough calories and fueling for performance.

Chapter 2

Signs Your Athlete Is Running on Empty

A practical breakdown of the physical, emotional, and performance warning signs — for both athletes AND parents — so you can recognize what's really going on.

Chapter 3

Food Is Not the Enemy — Fuel Is the Foundation

The truth about carbs, protein, and fat that diet culture got wrong. Reframe food from something to fear into something that gives your athlete her power back.

Chapter 4

Listening to Your Body (And Actually Trusting It)

Hunger and fullness aren't as obvious as they seem when you've been ignoring them. This chapter teaches athletes to reconnect — with a simple practice they can use every day.

Chapter 5

The Emotional Side of Eating

Emotional eating. Hunger fear. Food guilt. The inner critic. This chapter names the things most athletes are carrying silently — and starts to untangle them.

Chapter 6

Your Emotional Toolkit

Box breathing. Body scans. Movement as medicine. 10 journal prompts. Practical, proven tools your athlete can use in the moment — not just in theory.

Chapter 7

A Note for Parents: How to Be Her Biggest Ally

The exact words to use (and avoid), how to start the conversation, and what your athlete actually needs to hear from you. This chapter alone is worth the price of the guide.

Before & after

What life looks like after Fuel Her

Before

Dragging through practice, exhausted by noon
Eating less to "stay lean" and losing performance
Feeling guilty after every indulgence
Mood swings, brain fog, skipped meals
Avoiding food conversations with her mom
Comparing her body to everyone around her
Parents unsure what to say or do

After

Real, sustained energy through every training session
Food that fuels performance — not fear
Eating without guilt or obsession
Clearer thinking, more stable mood, deeper sleep
Open conversations between athlete and mom
Confident in her body — for what it does, not how it looks
Parents equipped with the right language and tools

About the author

Hi, I'm Courtney

I'm a certified wellness and nutrition coach, founder of The SHIFT Project, and a mom of three daughters. My approach to fueling was shaped the hard way — 24 years of disordered eating, two decades of believing my worth was tied to my body.

In 2018, I finally got help, did the work, and found my way to a completely different relationship with food and my body. Then I became obsessed with teaching other women and girls what I'd learned.

I created the Fueled framework because the conventional nutrition conversation wasn't built for teen female athletes. It was built for weight loss. These girls deserve something better — an education that actually makes sense of how their bodies work and what they need to perform, feel good, and thrive.

This guide is that education in your hands, right now.

Ready to start?

Get Fuel Her today

Fuel Her — The Complete Digital Guide

7 chapters. Real tools. A new way forward for your athlete — and for you.

$27

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Yes! I Want Fuel Her — $27 →

✓ Full 7-chapter digital guide (PDF)
✓ Emotional toolkit + 10 journal prompts
✓ Chapter 7: Parent guide — what to say & how to start the conversation
✓ Instant download — read on any device

🔒 Secure checkout · Instant digital delivery · Questions? Contact Courtney

Questions

Frequently Asked Questions

How do I get the guide after purchasing?

After checkout, you'll receive an email with a download link immediately. The guide is a PDF you can read on your phone, tablet, or computer — or print it out.

Is this appropriate for all ages?

Fuel Her was written with teen female athletes (roughly ages 12–18) in mind, but the concepts apply to anyone who has struggled with fueling, energy, and their relationship with food.

Is this a meal plan or a diet?

Absolutely not. Fuel Her is an education, not a prescription. There's no calorie counting, no foods to avoid, no meal plans. It's about understanding how your body works and giving it what it actually needs.

What if I want more support after reading?

The Fueled 8-Week Program takes everything in this guide and goes deeper — with live coaching, community, and personalized support. It's the natural next step.

Is there a refund policy?

Because this is a digital product with instant access, all sales are final. If you have any issues accessing or downloading your guide, reach out at contact and I'll make it right.

Your athlete is working hard.Is her fuel working too?

I spent 24 years at war with my body.This guide is everything I wish I'd had.