Phit for a Queen: A Female Athlete Podcast


November 19, 2021


Katie Spada RDN, LDN

Founder Spada Strong Nutrition LLC

Fellow Former Athlete!

Here to help you finally feel confident, all while breaking free from the stress of dieting, counting, and tracking! Katie is a registered dietitian nutritionist (RDN/RD) and founder of Spada Strong Nutrition LLC. For 11 years, her life was completely focused on her career as a competitive synchronized swimmer. She ate, slept, and breathed synchronized swimming. After college, she hung up the goggles and was quickly flooded with questions about her identity after sport.

"I no longer identify as a synchronized swimmer, so who was I? I no longer had structured workouts daily, so what do I do? I no longer had fueling stations available, so most importantly, WHAT DO I EAT?"

Even as a “soon-to-be RD”, I was struggling with my nutrition and body image. It’s not easy to go from an elite-level athlete into NARP life after sport (I feel you!). So many changes occur, including how you need to fuel your body and probably how you feel about your body too. I’m here to help!

Based on my proven 5 pillar framework, I help take you from confused and frustrated, to confident and FREE in life after sport! No more questioning what to eat. No more questioning how much to eat. No more staring at your closet with utter frustration! Nope! Through The POWER Program, you will learn how to fuel yourself as a former athlete (no diets, no counting, no tracking required!) and improve body image so you can THRIVE in life after sport. I’d love for you to join my team!

So you know she's legit:

Northeastern University

Degree NameMaster of Science - MS

Nutrition and Fitness

Ohio State University

Degree NameBachelor’s Degree-Cum Laude

Field Of StudyHuman Nutrition


The Whole Athlete Initiative (the WAI)

The Whole Athlete Initiative (the WAI)

November 5, 2021


Samantha Arsenault Livingstone is an Olympic gold medalist, high-performance consultant, speaker and mental health activist. At home in the classroom, Samantha spent six years teaching high school science and coaching swimming. After a near-death experience with her then 12-month-old daughter, Samantha knew it was time to pay forward all she'd learned about achievement, mental illness, rising from failure and finding happiness.

In 2016, Samantha founded Livingstone High Performance and the Whole Athlete Initiative (the WAI) in response to the mental health crisis impacting adolescents across the globe. LHP provides pillars of support to organizations, teams, and individuals to elevate mental health and improve performance.

Samantha holds a master's in education and is a certified instructor of Mental Health First Aid and facilitator of Mindful Sports Performance Enhancement.

In 2020, Samantha co-founded WholeHealth Sport to equip coaches and parents with the training, skills and support needed to change the narrative, culture and game regarding mental well-being in sport.

Samantha was a member of the U.S. National Team, 1999 U.S. Pan Pacific Team and 2000 U.S. Olympic Team.  As an 18-year-old, she stood atop the Olympic podium in Sydney, Australia after swimming the lead-off leg of the record-setting 4 x 200 Freestyle Relay. Post- Olympics, Samantha battled an eating disorder, depression and shoulder surgery. With the help of an amazing mentor, she rose from the rubble stronger, happier and healthier, ending her career as a 7 x NCAA All-American. To close out her career, Samantha led her teammates to the 2005 National Championship title as the co-captain of the Georgia Bulldogs.  

She was named the 2005 NCAA Georgia Woman of the Year and is a recipient of the 2005 NCAA Top VIII Award given to student- athletes for their success on the fields and courts, in the classroom and in the community. She earned the Joel Eves award at the University of Georgia for earning the highest GPA of all student-athletes in her graduating class and was named to the CoSIDA Academic All-America 1st Team.  She was a recipient of post-graduate scholarships from both the SEC and NCAA.

Samantha resides in Berkshire County, Massachusetts with her husband and four daughters. You can learn more about Samantha and her offerings at

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