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I find that most people just completely switch off and let go of their healthy lifestyle and fitness goals as soon as December hits. We overindulge in delicious food and alcohol, are way more sedentary and just accept that a 2kg weight gain is inevitable. Knowing that weâll hit the diet or detox hard come January.
I'm not here to tell you to be strict and not enjoy all of the delicacies. I really want you to enjoy this time. But I challenge you to change your attitude this year and implement my top five tips for surviving the festive season without having a massive blowout.Â
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1. Eat Club: eatclub.com.au
If you are blessed with the ability to go out at night (without the challenges that come with children that need to go to sleep!) check out Eat Club. Restaurants list last minute deals to fill empty tables.
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2. Super Cook: www.supercook.com
One of my personal favourites as it eliminates food wastage altogether.
If you are that person that has a bunch of random things left in the fridge at the end of the week that you just don't know what to do with then this App is for you.
This App allows you to add any ingredients you have in your pantry or left over in your fridge and suggests what you can make (assuming you only hav...
John has coached hundreds of athletes ranging from beginners all the way up to Kona qualifiers and elite professional triathletes. Here are his insights into the essential workouts every triathlete should be doing.
When it comes to improving your swim technique, there is no substitute for practice and repetition. That being said, focusing on specific dr...
Chances are if any of these things sound familiar â your nutrition needs a shake up.
What causes three-thirty-itis?
When it comes to the afternoon slump, typically the cause is what you've done, or not done with your nutrition earlier in the day
Without knowing exactly what you eat, here are some general guidelines to get to the bottom of why you fade in the afternoons. Let's start with lunch and work backward to the start of the day.
Often triathletes leave it way too late. Theyâre a last minute Larry and end up winging it.Â
Stop and think for a second â arenât we doing all this training to piece it together into a decent race? And that doesnât necessarily mean a win or get a spot to Kona â simply doing better than the last one, or having a good time or not bonking.
If you want to be successful on race day â whatever that looks like for you â start preparing early. The more time you have, the better.Â
You donât want to get to race week and go âoh shitâ â Iâm out of sports drink powder. Or I should probably think about CHO loading!  It should already have been planned and practiced in training. Â
Make time to understand exactly what y...
It's a big stress on your body to go from not doing anything to suddenly doing something again. So we need to be really mindful of our nutrition in this key window.
If youâve stepped away from triathlon, perhaps because of:
 you need to ensure your transition back into training is managed correctly.
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My Top 5 Strategies for Managing your 'Return' to TrainingÂ
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It's really important you quickly align your day to day nutrition to your change in training routine to ensure you're eating enough to support your overall energy needs. Just 3 ...
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Here is Part 2 of our podcast mini series where we lifted the curtain on athletesâ race nutrition plans for Sunny Coast 70.3.
Michael came to me because his old plan, from another dietitian, was super complicated, hard to remember and hard to get down! Only his third 70.3 but by making some changes he managed to smash his goal of going under 4 hr 30 mins.
This week I spoke to Michael where he compared what he used to do to what he does (now that he knows better) and the difference it's made to his performance.Â
Michael also shared some of the fundamentals he took care of with his new plan. Namely:Â
Every athlete needs to tailor to their specific needs based on their size, their race speed, the event and what actually works for them. Thereâs no one size fits all when it comes to race nutrition plans.
To demonstrate how different the race nutrition needs can be from one athlete to the next, I recently interviewed Triathlon Nutrition Academy member, Jason Currie. We talked about his race nutrition plan for Sunny Coast 70.3 - where he smashed out a 1 hour PB!! đ
In Jasonâs case, despite having done a crazy amount of racing (including 10 x Ultra marathons, 2 x half Ironmans, 1 x full Ironman and several short races in the space of 12 months!!), he had NEVER had a race nutrition plan prior to joining the Academy đ˛.Â
Jason explained that through the support and knowledge he garnered from being within the âĄÂ Triathlon Nutrition Academy, âĄÂ he was able to not only develop his own race nutrition plan he was able to tweak,...
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When I was at the gym last week, I decided to do a spur of the moment experiment on myself - I did a BIA scan right before a gym session & again straight after.
Not planned â the machine just happened to be available â I thought it would be fun. And I knew it would highlight how easy it is to manipulate these types of scans.
So, a disclaimer â this was not a controlled experimental study by any means:
   âŞď¸ didnât measure my sweat losses
   âŤď¸ didnât empty my bladder before
   âŞď¸Â was not fasted
   âŤď¸Â glycogen levels â normal CHO stored in muscle
   âŞď¸Â hydrated
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Take a đ§ listen to the latest podcast - Episode 62 and read the show notes for details on the experiment â what ...
However, new research out of the University of Wollongong (and presented at the Dietitians Australia conference last month) found that the actual kilojoule, or calorie content of nuts, that we actually absorb in our body, is significantly less than what's on the food label - up to 26% less calories!
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