Before I take my one and only break for the year, I want to leave you with five tips to help you survive the silly season. 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 on delicious food and alcohol, are way more sedentary and just accept that 2kg weight gain is inevitable. Knowing that we’ll 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.
1. Aim For Balance
I wanted to take you behind the scenes a little bit at Dietitian Approved and the Triathlon Nutrition Academy and give you some insight into what's been happening this year. The highs and the lows, the lessons I’ve learnt and a peek behind the scenes at our plans for 2022.
This episode of the Triathlon Nutrition Academy Podcast is with total legend and one of my favourite humans, Stef Hanson. Stef is the founder of WITSUP, which stands for Women In Triathlon, Sup?
To go deeper, listen to the Triathlon Nutrition Academy Podcast Episode 18: The Rise of The Female Athlete Interview - Stef Hanson for...
I spoke with one of my longest-standing clients ever, Rebecca Baird about her journey through triathlons and what she has learnt about nutrition along the way.
Here’s what she had to say:
It’s getting hot here in Australia! Training in the Aussie summer can be challenging.
One of the biggest impacts of heat exposure when exercising is its effects on the gut. This is exacerbated when our core temperature gets >39°C
The longer & more intense the exercise, the worse these responses are.
Sweat testing is a way to measuring your sweat sodium concentration during exercise. Simply, we put patches on your skin, you exercise for a defined period of time and then take them off and analyse them. Combine with measuring your body weight pre and post, we can also calculate your sweat rate in ml/hr and then calculate sweat sodium concentration in mg/L of sweat.
In the field, we use sweat patches at certain sites on the body to calculate your sweat sodium concentration and then use mathematical equations to calculate total body sweat sodium.
Many things impact your sweat rate; genetics, your fitness level, intensity, the environmental conditions of the day, your pre-test diet – there are many things we want to try and control for to give you the most accurate results.
Many endurance athletes take salt tablets, but do we really need them? I spoke with the sodium and hydration master aka Alan McCubbin to break down everything you need to know about sodium, hydration and endurance exercise.
Here’s what we discussed:
Why is sodium is important for sports like triathlon?
Are there currently any guidelines around sodium replacement?
What research is currently underway to find some answers?...
There’s a lot of information out there about sports gels and it can be confusing. There's a huge variety of brands and flavours and the content of them varies as well. Not all gels are created equally.
Most athletes are looking to be in peak physical condition for their A race. For endurance events like Ironman where you have to carry your weight across a long distance, performance can be improved with a good power to weight ratio. But it’s a delicate balance between being light, strong and fast and falling into a hole because you’ve under fuelled too aggressively to get there.
Here are my 7 Tips To Drop Body Fat While Still Maintaining Energy Levels And Performance Through An Ironman Build:
It can be a challenge to eat and drink when you’re running. Your tummy is jiggling up and down, it’s hard to breathe and chew. It’s also common to experience gut symptoms like nausea, bloating, diarrhoea and vomiting.
Here are some practical strategies to help you eat on your feet: