OCR Peak Performance Program
Unlock the key skills you need to improve OCR results, dominate your age group category, qualify for OCRWC or podium at a race.
OCR Peak Performance Program
Unlock the key skills you need to improve OCR results, dominate your age group category, qualify for OCRWC or podium at a race.
The Start Of Your Journey
Building the essential nutrition and lifestyle skills that all OCR athletes need to sustain athletic performance, a lean and strong body, and good health for life can be a challenge.
With nutritional counseling, we can unleash the inner beast lying inside of you waiting to be unleashed!
But first, you need to address the roadblocks in your physiology that hinder your performance.
  • Gut Health
  • Stress
  • Inflammation
  • Immune System
Here’s The Problem You Face Right Now
You’ve spent hours training, hundreds (or thousands) of dollars attending races and the entire focus of your racing season is to attend OCR World Championships with peak performance! 
Yet, you over-train by filling your schedule with too many races and you don’t properly periodize a training schedule and recovery schedule with nutrition.

Then you end up hurt or sick and can’t compete at your best.

And, worst of all, many OCR athletes who are competitive/elite (or want to be) believe that complex programs, specific nutrient timing, hundreds of dollars of performance enhancing supplements and instant transformations are the answer.

They believe that they are “more advanced” than they actually are, when what they really need is to go back back to the basic tasks and habits that build fundamental skills.

Luckily for you, there's a solution! 
But First, Allow Me To Introduce Myself
For those who don’t know me, my name is Melissa Boufounos AKA The OCR Nutrition Coach. 
I’m a Certified Holistic Nutritionist with 4+ seasons of Obstacle Course Racing under my belt. I am a 2016 OCR World Championships finisher. Some of my other accomplishments include a top 5 finish in my age group at the Ottawa Spartan Sprint in 2014, a top 20 finish in my age group at the Ottawa Spartan Beast in 2014 and a top 10 finish in the elite heat at Toronto Prison Break in 2015. I’ve also completed two Spartan Trifectas (2014, 2015).
In order for you to get to know the real me and see what I’m really all about, I feel the need to share my own story that has led to my WHY.

Through my passion for health and wellness, I became aware of the connection between the food we eat and its impact on our health, and in the case of athletes, the way we perform.
It’s almost become an inside joke (though not funny at all) because I literally have THE worst luck ever with injuries. I don’t think I’ve ever gone through one sports season without a sidelining injury. I just missed my first full hockey season ever (2015) due to Post Concussion Syndrome. I may never play again to be honest.

Looking back now, with the knowledge that I have, I can correlate all my childhood ailments to allergies and major inflammation in my body which led to the deterioration of my body and subsequent chronic injuries. 

That’s why I decided to focus on sports nutrition, and more specifically, helping other OCR athletes achieve optimal health. By providing nutritional counselling to athletes, I am able to share my knowledge and experience and work with you to find real solutions to the physiological problems that could be hindering you from achieving your desired performance and body composition goals. 

I coach OCR athletes to optimize their performance and improve their race times by making sure they are nourished on a cellular level so they can compete and dominate in the competitive and elite heats and qualify for OCR World Championships. 
So if this athlete is YOU, I want you to know…I’ve got you!

It's YOUR time.

That’s why I’ve created a special online program to help you cross the finish line!
For those who don’t know me, my name is Melissa Boufounos AKA The OCR Nutrition Coach. 
I’m a Certified Holistic Nutritionist with 4+ seasons of Obstacle Course Racing under my belt. I am a 2016 OCR World Championships finisher. Some of my other accomplishments include a top 5 finish in my age group at the Ottawa Spartan Sprint in 2014, a top 20 finish in my age group at the Ottawa Spartan Beast in 2014 and a top 10 finish in the elite heat at Toronto Prison Break in 2015. I’ve also completed two Spartan Trifectas (2014, 2015).
In order for you to get to know the real me and see what I’m really all about, I feel the need to share my own story that has led to my WHY.

Through my passion for health and wellness, I became aware of the connection between the food we eat and its impact on our health, and in the case of athletes, the way we perform.
It’s almost become an inside joke (though not funny at all) because I literally have THE worst luck ever with injuries. I don’t think I’ve ever gone through one sports season without a sidelining injury. I just missed my first full hockey season ever (2015) due to Post Concussion Syndrome. I may never play again to be honest.

Looking back now, with the knowledge that I have, I can correlate all my childhood ailments to allergies and major inflammation in my body which led to the deterioration of my body and subsequent chronic injuries. 

That’s why I decided to focus on sports nutrition, and more specifically, helping other OCR athletes achieve optimal health. By providing nutritional counselling to athletes, I am able to share my knowledge and experience and work with you to find real solutions to the physiological problems that could be hindering you from achieving your desired performance and body composition goals. 

I coach OCR athletes to optimize their performance and improve their race times by making sure they are nourished on a cellular level so they can compete and dominate in the competitive and elite heats and qualify for OCR World Championships. 
So if this athlete is YOU, I want you to know…I’ve got you!

It's YOUR time.

That’s why I’ve created a special online program to help you cross the finish line!
Introducing The OCR Peak Performance Nutrition & Lifestyle Program
Achieve Optimal Performance!
Book your free 1-on-1 Discovery Call Today!
OCR Peak Performance Nutrition & Lifestyle Program is my amazing online coaching program.
This program will help every OCR Athlete who is competitive/elite (or wants to be) take their performance to the next level!
  • Optimize performance and improve results
  • Build foundational skills that you can sustain for life for ongoing success in OCR
  • Implement skills that work around your lifestyle, training schedule and race schedule 
  • Individualized program that matches your nutritional level and training periodization 
  • Make nutrition change do-able
It’s time to feel confident that your individual needs are being met so that you can go through each cycle of your training program with optimal performance, body composition and health. 
OCR Peak Performance Nutrition & Lifestyle Program is the answer you've been looking for!
Training Cycles Explained
Every OCR athlete should separate training into different cycles, each of which should have a specific set of goals.
This is called periodization and is a training strategy designed to improve your athletic performance and prepare you to do your best at a race.
The Preparation Cycle
The preparation cycle is designed to develop aerobic endurance, muscular strength and flexibility. In this phase, you are attempting to overload your aerobic system to improve your capacity and power. 

Your endurance workouts should be relatively long and of low to moderate intensity. This cycle should last 16 to 20 weeks.
The Build Cycle
The build cycle is designed to increase intensity and decrease volume as you build power specific to OCR. This is your pre-race cycle and should last 8 to 12 weeks with a focus on improving your VO₂ max and lactate threshold. 

This is where you would include hill repeats as well as strength training with heavier weights and fewer repetitions while emphasizing explosive power.
The Race Cycle
The race cycle includes a race taper and the race itself. Depending on the distance of your race, this cycle can be short, moderate or long. Keep in mind, this cycle will not include every single race on your schedule. 

You can really only have peak performance at 2-3 events per year. The races that are of lesser importance to your season goals are simply just a part of your training program.
The Transition Cycle
The transition cycle follows your peak race and lasts anywhere from 4 to 12 weeks before you begin another preparation cycle. 

Your training volume and intensity should be at the lowest in this cycle than in any other training cycle and should focus on maintaining aerobic conditioning and improving on your weaknesses and technique.
Each of these training cycles has specific nutritional requirements and the OCR Peak Performance Program adjusts with you through these changes. 
When you start depends on your specific race schedule and what your peak race is. I can start working with you during any training cycle and help you transition properly through each phase of training.
Discover How To Boost Your Performance Like These OCR Athletes!
“Melissa is very knowledgeable when it comes to nutrition. I completed her 12-week OCR Peak Performance program in April and I continue applying the principles she has taught me. Since I’ve been working with her, my performance at OCR races have been amazing with quick recovery between races and training sessions. 

Most notable are my energy levels and how great I feel. I am crushing my season so far and I am not slowing down.” 
– Marcia C
“When I first started in the 12-week OCR Peak Performance program, I already had pretty good nutrition but what I didn't realize was how important macronutrient ratios and calories are depending on the type of training/sport and activity level. As an endurance athlete, you suggested switching from my long time low carb diet to a high carb diet plus increasing my calorie consumption. I was a bit hesitant at first but trusted your expertise. 

Since the switch I have noticed I don't "hit the wall" as often in training and racing and I have actually LOST 5lbs! My view on the importance of carbs has completely changes. With the right kind of carbs and eaten at the right time, they can improve performance and body composition.” 
– Laura Skoblenick
“The 12-week OCR Peak Performance program gave me all the information that I’ve always needed for how I am supposed to be eating and planning for races. 

I finally feel like I am prepared for the year and have the knowledge that I need to prepare for my races rather than winging it and hoping for the best.” 
- Tanya Laviolette
“I won my division today at Mud Hero Halifax!!!! I’ve never won my age group category, so I’m super excited. 

A special thanks to my Nutrition Coach, Melissa Boufounos.” 
– Ryan Vickery
Stop spinning your tires in the mud and be the best athlete you can be. Book you FREE Discover Session today!
During your 30 minutes discovery session we will discuss your goals, symptoms and lifestyle to determine your personalized program. 

Your transformation is important to me, and it cannot be done in just one 30 minute appointment. 

There will be no fad diets, no magic pills and no gimmicks. 

If you are looking for a quick fix, you will not find it here. 

A realistic and maintainable transformation requires a lifestyle change. 

This will require a commitment from you. 

If you are ready to get started book your free discovery session below.
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