FOR FEMALE ATHLETES AGED 13 TO 22
Is she eating enough for everything she is doing?
RISE teaches your daughter to fuel her training, understand her body and feel good about food. Important skills for sport and for life.
RISE is 8 short video lessons from me, a Registered Dietitian and former professional netballer, plus the Relish Athlete Village and Relish Recipe Hub. She learns it from me. You get to just be her mum.
Is this for you?
RISE is for girls aged 13 to 22 who train most days, and for the parents who want to back them without food turning into a battle.
If any of these sound familiar, this is for you:
If you're the parent:
- You've got a nagging feeling she isn't eating enough, but you can't quite put your finger on it
- Her training has gone up and her appetite hasn't kept up
- She's tired, flat after training, or getting sick more often
- Her periods have become irregular and you're not sure what's normal
- You want to say something, but you're worried about saying the wrong thing
- You've searched online at 9pm and come away more confused than when you started
- You'd love someone qualified to ask, without booking an appointment every time
If you're the athlete:
- You're not sure what to eat before and after training
- You pick at food or skip meals on big training days
- You're comparing yourself to teammates or what you see online
- You're sick of being nagged about food and want to know what actually works for you
What RISE is built on
RISE follows the Relish Athlete Method: FUEL, FUNCTION, FEEL.
Three pillars because nutrition for young female athletes isn't just about what goes on a plate. It's about how her body works, how she feels in it, and how to build habits that last well beyond her sport.
FUEL — what to eat, when to eat it, and how to build a day of eating that supports training and growth.
FUNCTION — how her body works as a female athlete, including energy availability, REDs, the menstrual cycle, sleep, and recovery.
FEEL — body image, food relationships, social situations, and what it looks like to trust food and feel good.
What's inside
Lesson 1: Welcome to RISE
Introducing the Relish Athlete Method and why this program is different. Set the tone and your why for what's ahead.
Lesson 2: Build Your Base (FUEL)
What a balanced day of eating actually looks like. The Performance Plate model. How to adjust for training days vs rest days without overthinking it.
Lesson 3: Nutrients That Matter and Staying Hydrated (FUEL)
The key nutrients that matter most for female athletes, where to get them from food, what you actually need and how to stay hydrated on busy training days.
Lesson 4: Fuelling Around Training (FUEL)
What to eat before, during, and after training. The 3-2-1 pre-training method. The 4 Rs of recovery. What to pack in a training bag so you're never caught short.
Lesson 5: Energy Availability and REDs (FUNCTION)
What happens when an athlete doesn't eat enough, how to recognise the signs, and what to do about it. No fear, just real information.
Lesson 6: The Female Athlete (FUNCTION)
The menstrual cycle as a health signal, not an inconvenience. How energy, training, and nutrition connect across the month. Sleep, recovery, and why they matter as much as what you eat.
Lesson 7: Your Body, Your Relationship With Food (FEEL)
Body changes in adolescence, social media and comparison, eating at team dinners and social situations, and what a positive relationship with food looks like.
Lesson 8: Real Life, Your Way (FEEL)
Competition day basics, managing busy school and sport schedules, and building a simple flexible way of eating that feels right for you.
What you get:
- 8 video lessons, each opening once she's finished the one before, about a week each. Around 20 to 30 minutes per lesson, then one simple action to build into her week.
- One practical handout per lesson, to refer back to
- Everything on your phone through the app
Plus these bonuses:
- Bonus: the Relish Athlete Village. Where either of you can ask me or lean on other athletes and parents whenever a question comes up
- Bonus: the Relish Recipe Hub. So mealtimes are one less thing to think about
As a RISE member:
- A member discount on 1:1 consults with me, shaped around her training and your family's life
The Community: Have a Dietitian in Your Pocket
One of the biggest parts of RISE is the community. You'll get access to the Relish Athlete Village, our private space where young athletes and parents connect, ask questions, and share what's working.
It's a place to feel understood by people going through the same training, the same schedules, and the same food questions, not comparing yourself to strangers online. Whether it's a quick question after training or just knowing someone else gets it, a lot of the real support happens here.
Plus, the Relish Recipe Hub
A growing library of my go-to family recipes and athlete-friendly snacks. Real food, easy to make, and added to all the time. Yours to keep.
About Jess
I'm Jess, a New Zealand Registered Dietitian and sports nutritionist. I'm also a former professional netballer, so I know what it's like to train hard and figure out food at the same time.
I work with young female athletes because this is where it matters most. The habits built now, the relationship with food developed now, the understanding of how a female body works, these things follow an athlete for life.
RISE isn't about eating perfectly. It's about understanding your body, fuelling it well, and feeling good in it. That's the foundation everything else is built on.
What athletes are saying
"My conscious thoughts on actually thinking about what I am eating and why, and also the positive self talk. I really liked the bit about talking to yourself like how you'd talk to a friend. I feel like I have a better understanding of what to eat and when around my training and have noticed my energy levels are so much better. The pictures are so helpful."
Sophie
"I learned things you wouldn't usually cover in a standard nutrition appointment. I enjoyed learning about nutrition in more depth, especially how the body responds to different foods, nutrients and situations. RISE is more than just how to fuel, it adds many other layers that make up nutrition as an athlete. The handouts are really helpful, with clear photos showing how to build your plate and other practical examples. They're easy to use and can even be stuck on the fridge as a simple daily reminder."
Mya
"The RISE program was great in covering three important parts of fuelling and nutrition. I found Jess super friendly, engaging, and easy to understand. I would definitely recommend for all young female athletes to take part in RISE if they get the opportunity."
Lucy
Everything she needs, and somewhere to turn when questions come up
RISE gives your daughter the nutrition education, practical tools and year-round support she needs to fuel properly through training, school, growth and competition.
- 8 video lessons across FUEL, FUNCTION and FEEL: $397
- 8 practical handouts: $197
- Everything on your phone through the app: included
- Bonus: the Relish Athlete Village: $347
- Bonus: the Relish Recipe Hub: $97
Total value: $1,038
Join RISE
Relish Athlete RISE
$497 NZD
or 2 monthly payments of $255 NZD
The complete 8-week program to help her fuel well, understand her body and feel confident with food.
The program
✔️ The 8-week RISE program, yours to keep: 8 short video lessons across FUEL, FUNCTION and FEEL, opening one at a time so she puts each one into practice
✔️ 8 practical handouts: one for every lesson, to stick on the fridge and come back to all season
✔️ Everything on your phone through the app, so it's there at training and in the kitchen
Plus these bonuses
🎁 Bonus: the Relish Athlete Village. Our private community, where you can both ask me questions and connect with other athletes and parents
🎁 Bonus: the Relish Recipe Hub. My growing library of family-friendly, athlete-approved recipes and snacks
As a RISE member
✔️ Member discount on 1:1 consults: once you've joined, add 3 consults with me for $450 (usually $545), any time in your first 12 months
Backed by my satisfaction guarantee.
Join RISEMy Satisfaction Guarantee
Work through the first three lessons. If you don't feel like you've learned something genuinely useful, email me at jessica@relishnutrition.co.nz and I'll refund you in full.
I'm that confident in this content.
