Welcome to Donna, your site for professional sports nutrition coaching. Donna is a registered dietitian and competitive athlete who "walks her talk". Her philosophy of nutrition coaching embraces a holistic approach, with emphasis on natural foods as the foundation for a healthy diet.

Follow her weekly blog on topics related to nutrition, metabolism and psychology.


Archive for the ‘Motivation’ Category
Change Your Body in Under a Month


Thurs Oct 24-  You Can Change Your Body, Rejuvenate Your Skin – in Under a Month!

Donna Marlor, RD, BSN will present a unique, but simple nutritional approach to jump start weight loss and improve skin health.

In less than a month, you can feel more energized and youthful!

Donna will share:

  • How to boost natural immunity and decrease fatigue
  • What foods naturally promote fat loss

A 4-day detox menu to jump start weight loss & skin health

At Lakeshore Skin Care from 6:00 – 6:30 Thursday, October 24th  Q & A follow

Phytos Power Weight Control

Just today I was lending a listening ear to a fellow master athlete who was frustrated with his weight and lack of control over his appetite.  “It’s the kitchen counter thing…you can eat hundreds of calories just walking through the kitchen…before you even hit the shower”.  Ouch! And you know it. Those after work, late-day work-outs can really crank up the hunger meter.

Preventing weight gain once you hit the big 40 is an important goal if you self-power over gravity for any length of time.  The painless way to avoid weight gain is primarily through the route of a healthy diet.  What is the best choice?  The evidence is stacking up:  top foods on your kitchen counter should be whole fruits, whole grain foods, nuts and vegetables.  Read all about it in the latest study in Nutrition and Metabolism.



Get Leaner, Get Faster, by Understanding Carbohydrate Balance

It’s almost the holiday season. Cookies, sweet treats and alcohol are more plentiful than snowflakes.  How much can an endurance athlete “afford” to enjoy?  Recent studies have absolved high fructose corn syrup (HFCS) from being any worse than sucrose, a.k.a “table sugar”.  But there is no question that too much of the sweet stuff – whether it is from HFCS or sucrose, or alcohol – can result in excess belly fat and a host of health problems.   Athletes with a large waistline and “apple” body shape may experience decreased insulin sensitivity, which means less access to energy when you really need it.  If you fit into this body type, no matter how many hours of training in your log, a high carbohydrate diet may not be the right fuel mix.   When excess belly fat appears, activation of adipokines, upsets normal carbohydrate metabolism and may make a high carbo diet the wrong choice even if you are training hard.  Rather than cutting healthy carbs (which all turn into glucose eventually), it’s smarter to focus on added sugars.  Fructose found naturally in whole fruit, vegetables, and dairy is quite low.  However, semi-prepared foods, fruit juice, restaurant foods and snacks can exponentially add sugar to your diet and you may not even realize it. For example, although Subway restaurants offer low fat, low sugar choices such as fresh vegetables, low fat meat, and 9-grain buns, the unsavvy consumer can put together a high sugar combination.  A 6-inch chicken teriyaki sub paired with a small fruizzle express totals up to 50 grams of sugar.  Like many condiments, sweet and sour teriyaki sauce is loaded with sugar, and the healthy sounding Fruizzle fruit drink is about three times as much sugar as a single piece of fresh fruit.  When it comes to holiday treats, be choosy.  Follow the one-a-day rule, and head for a shrimp cocktail or the smoked salmon instead.


Total Calories: 2400   Total Carbohydrate: 276 g, sugar 73 g, Protein 131 g, Sodium 2858 mg


Oatmeal instant, regular, Quaker 2 packets

English walnuts, 1 Tbsp

1 small navel orange

1 slice whole wheat bread (1 oz)

½ tsp Take Control margarine



Fresh apple, 1 small



Turkey & ham Subway SW, No oil

Apple, 1 small

Low calorie beverage



Rye Krisp crackers,3 each

1 oz (1 ind wrap stick) mozzarella cheese



Chicken breast, 6 oz grilled or roasted, no skin

Large baked potato

1 Tbsp Take Control margarine

1 cup green beans

2 cups mixed green salad with 2 Tbsp Italian dressing



Apple, 1 small




1 large banana nut low fat muffin (Dunkin Donuts)

1 Starbucks Frapuccinno coffee

8 oz Orange juice



Chicken Caesar wrap (Chix-A-Fil)

16 oz Gatorade



2 pcs. Lasagna dinner

1 slc Italian bread

1 cup mixed salad greens

1 T Italian dressing



2 Muskateer;’s bar

1 package original flavor Sun Chips

1 Nutrigrain bar

Total Calories: 2753  Fat 83 , Carb 409 g, Sugar 205 g Sodium 4800 mg


Time-Crunched Cyclist: Fit, Fast, Powerful in 6 Hours a Week

I was asked to review the latest update from Chris Carmichael and found the Time-Crunched Cyclist: Fit, Fast, Powerful in 6 Hours a Week to be everything the title promised.  Chris’s tips can help any endurance athlete who is super timed crunched to hang with the competition who have more time to train.  His book includes programs for road racing, cyclocross, mountain bike events, Gran Fondos, century rides, and multi-day tours-all in under 6 hours a week. The book is now available in bookstores, bike shops, and online.  Preview The Time-Crunched Cyclist at

Through his popular endurance coaching service, Carmichael noticed that many busy cyclists are unable to make performance gains using conventional training methods; they simply don’t have enough time to train. Carmichael Training Systems developed a new approach-the Time-Crunched Training Program-to help cyclists achieve competitive fitness and power without the impossible time demands of traditional training methods.

The Time-Crunched Cyclist shows cyclists how to build fitness on a realistic schedule by tapping the power of high-intensity interval workouts. Cyclists learn the science behind this alternative approach to training before performing the CTS field tests to get a baseline reading of their fitness.

8 comprehensive training plans include effective time-crunched workouts, nutrition guidelines, and strength training to develop the speed and endurance for a wide variety of cycling races and events. New programs for this second edition bring cyclists up to speed for cyclocross racing, mountain bike endurance rides, and show bicycle commuters how to turn their twice-a-day rides into effective time-crunched workouts.

Cycling is more fun when you are fit, and now great fitness is achievable for cyclists who thought their best performances disappeared with their free time.


Published in print before the 2011 Ironman(r) World Championships in October, Iron War is Fitzgerald’s riveting epic about how Mark Allen and Dave Scott drove themselves and each other through the 1989 Ironman(r) World Championship, the most awe-inspiring race in sports history. Driven by one of the fiercest rivalries in triathlon, Scott and Allen raced shoulder to shoulder through the Ironman 2.4-mile swim, 112-mile bike race, and 26.2-mile marathon. After 8 punishing hours, both men would demolish the previous record-and cross the finish line just 58 seconds apart. The race would redefine the limits of human endurance and the role of mental toughness in sports. Iron War goes beyond the pulse-pounding race story to offer a fascinating exploration of the lives of the world’s two toughest men and their unquenchable desire to succeed. For more information, please visit

Get Ripped in May – Final 2 Classes!

Did you know that exercise can actually make you fatter

That’s right.  Doing exercise without addressing your diet can metabolically promote a gain in body fat.  Learn how to eat to maximize body fat loss, while maintaining or building muscle.

 Let’s Get Ripped in May is an intense nutrition program led by Donna Marlor, MA, RD, American Dietetic Association certified sports dietitian, master’s in educational psychology, and NSCA-CPT.

Get expert nutrition coaching and group support to help you make rapid progress towards your personal fitness goals.

WHEN:   5:30 pm – 6:30 pm  Tuesday’s  5/17 and 5/24

WHERE:  Classes will be held at Lakeshore Skin Care, 307 S. Front Street, Suite 115, Marquette, MI 49855

CLASS TOPICS:              

5-17-2011        Foods, Food Patterns & Supplements that Promote Fat Loss

 5-24-2011      The Pyschology of Maintaining  Diet Changes

 For more information or to register, contact Donna at or call 906-273-1512

Classes are limited to 12.  Cost: $20.00 per class and on-line coaching once a week for one month.

Get Ripped members who have already attended previous Get Ripped programs get 50% off!

Take Charge of Your Eating Habits

The average person has 40,000 to 65,000 thoughts a day and 95% of those thoughts are negative. If you do not believe you have a tendency to walk on the grumpy side, try counting your negative thoughts for 15 minutes. The next step is to replace negative thoughts with empowering messages. Read More

Overcoming Injury: 3 Steps to Healing Faster

I never thought I would be writing my very first post sitting on a bag of ice, nursing a pulled hamstring.  Rather than bemoan the fact my entire running season was abruptly ended by an untimely meeting with a gnarly tree root, I decided to think like Allison Baver,  member of the U.S. Olympic speedskating team who earned a bronze medal in Vancouver.  Baver, who I interviewed while in town for a training camp at the U.S. Olympic Education Center in Marquette, made a remarkable recovery from a split right tibia and ankle impacted with shattered bone seven months prior to the Olympic trials.
Read More