Healthy Living Summit Recap

We had an amazing weekend in Chicago for the Healthy Living Summit! I can’t believe it’s over so quickly. What a whirlwind!

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My panel yesterday on “The Ups and Downs of Blogging” went great — major thanks to those of you who came and participated and to my awesome panelists Sana, Andrea, Heather, and Julie! The recorded session will be available soon and I’ll be sure to post a link. :)


HLS Weekend Highlights:

Making new friends and reconnecting with old ones at the Open Sky sponsored cocktail party on Friday night:


Above, I’m with Dorry, Nichole, Gracie, and Katy. Love these girls!

Below — with Megan aka MegaNerd! Heart.


They even had a photo booth! Amaaaaazing.


In the left photo strip, I’m with my awesome HLS roomies Gracie, Ali, and Katy, plus Megan. And on the right hamming it up with Caitlin and Gena (my new love — so great meeting you!).

Another highlight: seeing my girl Heather (pictured below) and watching her give a presentation on Sports Nutrition with the lovely Rebecca, who lives in DC and was my plane ride buddy this weekend!


Sports Nutrition Session Overview:

Three Goals of Sports Nutrition:

  • Provide energy for the workout
  • Prevent dehydration
  • Optimize recovery (muscle repair, glycogen repletion, prevent injury)

Pre-Workout Fuel:

  • Have a meal or snack 1 to 2 hours before workout
    • Aim for something high in carbs, moderate in protein, and lower in fat (harder to digest)
    • Good options: fresh/dried/frozen fruit, lower fiber carbs (easier to digest), oatmeal, peanut butter & crackers, etc.
    • Avoid too much juice, dairy, fat, or fiber — may cause GI issues
  • Drink water or sports drink 15 minutes before (and during) exercise
    • Aim for 1 cup of water/sports drink before exercise
    • Have 2 to 4 oz of fluids every 20 mins during the workout
  • Have a meal or snack within one hour of exercise

During Workout Hydration:

  • For a workout under 30 minutes, just water is fine
  • Over 30 mins, you will need to replace electrolytes and carb stores (and minerals)
  • Over 2 hours = endurance sports drinks (more electrolytes, same carbs)
  • Pick sports drinks and avoid flavored waters, fruit juice, soda (acidic, high in sugar, low in electrolytes and nutrients)
  • Fuel BEFORE you feel tired — less than 75 mins = adequate body stores

During Workout Fuel:

  • For a 60 to 75 min workout, you will need between 100 and 250 calories
  • For over 75 minutes — take 1 to 2.5 sports gels, or 14-60 oz of sports drink per hour
    • Options: gels, GUs, Bars, candy, honey/agave — sugar is what you need! Do what works for YOU.

Post-Workout Fuel:

  • Focus on a mix of carbs and protein (ideal ratio is 4 g carbs to 1 g protein)
    • Good options: smoothies, drinkable yogurts, thick crust pizza, boiled salted potatoes, fruit, bagels
    • Chocolate milk is a great option — it has the perfect carb to protein ratio!

More highlights:

An amazing lunch featuring quinoa salad, roasted veggies, chickpea salad, and more!


A great session led by Chandra on strength training — did you know that 1 lb. of muscle burns 6 calories per hour, while 1 lb. of fat only burns 2 calories per hour? Be sure to strength train at least 2x per week — aim for a moderate weight and do more reps and less sets to increase strength and endurance (vs. lower reps, more sets, and heavier weight for muscle building!).

Being matching fANNEtastic t-shirt buddies with Gracie:


“I Take Pictures of my Food”! (Shirt available in my shop!)

An amazing core fusion yoga session last night at Exhale Spasoooo relaxing and some much needed stretching (plus SWEAT — it was hard!).


(Sporting my fave feta shirt, heh!)

A delicious dinner last night at the vegan restaurant Karyn’s on Green, organized by Angela of Oh She Glows (who is SO sweet in person!).

Epic beet salad:


And these “chicken drums” — made from tofu! — with sweet potato hash, sauteed spinach, and BBQ sauce (my fave!). Deeeelish.


This was actually surprisingly chicken-like in texture — very juicy!


Hi Tina! :)


A great and super sweaty group run this a.m. — we did 6 miles in about 53 minutes with beautiful scenery!


Yep, I “Will Run for Bacon” — will you? :) (Shirt also available in my shop!)

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Yay for running buddies :) Theodora, Tina, fun new friend Hillary, and me!


And last but not least — visiting the famous Chicago bean today with Heather, Rebecca, and new friends Dorry and Danielle!

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Heh. Big reflective things are fun.

And with that — HLS is over. I’m sad and I miss all my blogging friends (both new and old) already!

I’m now back in D.C. and gearing up for the busiest couple weeks ever. Here’s what’s on tap:

  • Tomorrow: Pack my entire room, then pack the UHaul
  • Tuesday: Drive 5 hours to Chapel Hill, unpack UHaul
  • Wednesday: Madly continue to unpack
  • Thursday: UNC general orientation
  • Friday morning: Fly to New York for a wedding
  • Sunday night: Return to Chapel Hill
  • Monday: Public Health school orientation
  • Tuesday: Classes start.

Gah. Help! (If you’re new to the blog — I’m moving to North Carolina to start my Masters of Public Health in Nutrition at UNC-Chapel Hill! To read all about my journey back to school after years of cubicle jobs, check out this post.)

Ta-ta, friends! Blogging may be a bit sporadic this week, but please check back to see how the move is going. :) NC or bust!


  1. 1

    Great recap! I really wish I could have been there, but I am having fun reading everyone’s posts!

  2. 2

    Looks like an absolute blast. I’ll be there next year!
    And I lovelovelove your peacock-inspired dress. I almost bought it last time I was at H&M.

  3. 3

    It was so nice to meet you Anne! I hope to see you in Charlotte sometime now that you’re closer to us :)

  4. 4

    Looks like an awesome weekend, Anne. Thanks for sharing it. Great fun, it’s clear. All best for safe/smooth travels –

  5. 5

    my oh my – what a great weekend you have had!! IT all looks like so much fun!

  6. 6

    Here’s a question – how’d that crazy bean get in Chicago?! I think it would look nice next to Lincoln…just sayin’ ;)

    Awesome recap – you got this up quickly! Love all the photos and Miss ya already! Skip the NC stuff and come play with me in the Rockies!

  7. 9

    what a seriously fun weekend! you girls all look so gorgeous and i love that you all took the time to go run together too :)

  8. 10

    It was so fun meeting you. Good luck on the move!

  9. 11

    ‘Fueling for a workout’ has always been very intimidating for me, so thank you so much for posting that helpful outline! It’s definitely cleared quite a few things up for me.

  10. 12

    Sounds like you had an amazing time. Wish I had known about it when there were tickets so I could have gone. Love the shirt “will run for bacon.” I adore bacon! I may have to get me one of those.

  11. 13

    Oh Anne it was so fab seeing you. Your panel rocked. Thank you for all of your hard work!

  12. 14

    Loved meeting you Anne! And so glad we got to hang today – bean, giant eyeball and all. I hope your week goes well – just keep your eye on the prize: YOUR BRAND NEW TEMPUR-PEDIC MATTRESS!! :)

  13. 16

    Loved the recaps. Wish we could have finally met but there will be other times :) Good news is my huz is on the road to recovery! Glad you had such a great time!

  14. 17

    Excited for the link of the session to go up. I’m sure it was a good one.

    And I need one of your shirts.

  15. 18

    What a truly amazing trip!

  16. 19

    It looks like a great time. I can’t wait for the session to go up. I wasn’t able to make it to HLS (*frown*) but I’m psyched we can somewhat catch up virtually!

  17. 20

    I adore your shirts!! this looks like it was so much fun! and thanks for the great recap of the sports nutrition talk-Rebecca’s great!

  18. 21

    HA! Our photos! I’m so glad that you released them to the public.

    Meeting you was such a joy, and we’ll have to make it happen again soon. And you should know that you led an absolutely stellar panel, Anne — so thought provoking and intelligent!

    I miss you already. I’ll do my best to periodically email you photos wherein it appears as though I’ve had too much to drink.

  19. 23

    Looks like a great time! Makes me want to go next year! :)

  20. 24

    Hey! I have been following your blog for a while and am glad to hear that you are starting your public health program. I graduated from NC State and am also about to start my Master’s in Public Health at UNC-Charlotte. Good Luck!

  21. 26

    What a fun weekend! I love all the pictures. Sounds like you had a great time. This is so exciting that you are pursuing your passions and dreams to be an RD! I look forward to following you on your journey!

  22. 27

    Love the recap..esp the info on sports nutrition! I’m so excited to follow you through your first semester. You’ll be one semester ahead of me (I start my program in January!) so I’m going to look to you for guidance! Good luck this week!

  23. 28

    Amazing photos- the recap was great! I can’t wait to see this weekend! PS: Your hair looks awesome ;-)

  24. 29

    Even prettier in person! Fannetastic finally meeting you, although I felt like I knew you, haa.

    Glad y’all showed the bean what was up. NC is going to be fabulous, you’ll love it.

  25. 30

    Wow! It looks like you guys had so much fun!! So jealous!! maybe you will make it to Fitbloggin again!!

  26. 31

    Great pics! Thanks for posting the recap on sports nutrition. I learned some things! Good luck with your crazy busy week ahead! :)

  27. 32

    Safe travels Anne! DC will miss you :).

  28. 33

    I’ll be at UNC-Asheville! I’m not sure how far away Asheville and Chapel Hill are from each other, but I sense a meet up in the near future!

  29. 34

    I’m glad I’m not the only one who didn’t post 3x/day (or once for that matter) during HLS. I really enjoyed your panel and running with you on Sunday :) Do you mind if I ‘steal’ that running pic? Hope that the moving goes well & congrats on BioChem — that’s a lot of science for 1 year! Take care :)

  30. 35

    Best of luck with the start of classes- I’m envious! Ah a new semester with fresh notebooks and new pens… I miss school ;)

  31. 36

    Thank you so much for this post! I am a runner and I always struggle with pre and post fueling.
    I’m actually pretty darn lazy at times and this is a straight forward approach to the problem


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