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How to keep your relationship alive through ironman training build

Jul 07, 2022

 

I like to take a holistic approach to triathlon. I’ve got the nutrition side covered but feel it’s of value to bring in experts to help you in other areas.

Triathlon is a crazy sport. Training for three sports means you’re up early, home late, you may have a full-time job you need to work around too.

Then the weekend can be taken up by 6 hours rides, long runs. Or race weekends away for races, training camps etc.   All this means there aren’t many hours left in the day or days in the week to be at home spending time with your partner.

I see couples and families break down because of triathlon. One partner does the sport and the other doesn’t and it can put a strain on relationships. Or, even if they are there as your no. 1 crew, everything usually gets put on hold until after event. This is where relationships can also break down.

When you don’t have the support of those important to you, not having your mind in the game can...

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Tips for food prep and organisation for the time poor athlete

Jun 09, 2022

 

Eating for optimal health and performance doesn’t happen by accident. Think of the food choices you make when you’re time poor or in a rush…

  • You’re more likely to get takeaway or eat out
  • You’re more likely to grab and go whatever is available, quick and easy to fill a hole
  • You’re more likely to eat a bowl of cereal for dinner
  • You’re more likely to smash a protein shake after a session and go to bed without ticking all of your recovery boxes  

I'm a black belt organisation ninja! Let me teach you some of the strategies I use to help my athletes eat better, even when they’re time poor. A little bit of time spent in preparation and organisation goes a LONG way when you’re trying to juggle training, work and family commitments!

 

Weekly Planning
  • This is the biggest game-changer
  • Don’t fly by the seat of your pants – get ORGANISED!
  • Involve the whole family
  • Whiteboard in the kitchen or pantry
  • Make...
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Eating for Immunity: Ideas to help you stay well this winter

Jun 02, 2022

 

Now that the colder months are upon us, it’s time to be proactive with our nutrition for the best immune system defence. 

For active people, immune function plays a role not only in fighting off infections but also in promoting tissue repair to recover from exercise and injury. To function properly, the immune system requires lots of nutrients – both macro and micronutrients. 

For a triathlete under a heavy training load, requirements are even higher - putting you at risk of a suppressed immune system if you’re not meeting your needs.

To help you stay well over the colder months, I’ve put together a few key points to keep you firing on all cylinders this winter!

 

1. Rest and Recovery is Key
  • Moderate training loads can support the immune system
  • Heavy training loads, particularly with high-intensity sessions, can compromise the immune system
  • Immune system down for 72 hours following high-intensity training making you more...
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Why every triathlete should be doing strength training with Exercise Physiologist Huw Darnell

May 19, 2022

I’m a big advocate for triathletes implementing strength into their training program. But not many do it!

Maybe it’s because you’re worried about getting too sore, putting on too much muscle mass and affecting your power to weight ratio, you have zero time, or maybe it’s because you have no idea what you should be doing!

As an Advanced Sports Dietitian, this is not my area of expertise, so recently I asked Exercise Physiologist, Huw Darnell, who specialises in strength and rehabilitation for triathletes, to join me on my podcast.

Huw is all about building bulletproof bodies that are injury resilient with greater capacity. Exactly what you need - to be strong and injury-free heading into race season!

Here’s a little of what he shared (and for the full story check out EP 42 of the Triathlon Nutrition Academy Podcast): Episode 42 - Why every triathlete should be doing strength training with Exercise Physiologist Huw Darnell

Why should every triathlete...

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How to mentally prepare for a race with mindset coach Trang Nguyen

May 12, 2022

 

As an endurance athlete, ahead of a race you’ve done everything else to prepare – you train your arse off, have your nutrition dialled in, have the fast wheels, shaved down, done all the things BUT if your mind is not in it, your race performance is not likely to result in what you’re truly capable of.

Who doesn’t need practical strategies to prepare mentally for race day? To quieten down pre-race nerves, get out of a dark hole during a race and ultimately achieve your goal.

My podcast guest, Physiotherapist, Running Coach, Strength and Conditioning Coach, qualified PT and Mindset and Performance Coach, Trang Nguyen shared some great strategies to implement to mentally prepare for a race.

Weeks and even months before

  • Be aware of the stories you’re telling yourself
  • Stay conscious and aware of how you’re going as a whole (don’t focus on the one or two things that haven’t gone well)
  • Gather and focus on the evidence that proves to...
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Stop wasting your money on Bioelectrical Impedance Analysis (BIA) scans

Mar 17, 2022
Don’t book in for a body composition scan until you read this! 

Bioelectrical Impedance Analysis (or BIA) scans are popping up in just about every gym and I’ve even seen some health professional clinics offering them as a service. 

They’re advertised as a quick and affordable way to accurately measure your body composition i.e. how much muscle, fat and bone tissue you’re made up of.

But if an athlete of mine brings me a scan to interpret, I tell them to throw it in the bin!

Here’s why….

What is a Bioelectrical Impedance Analysis (BIA) scan?

BIA stands for Bioelectrical Impedance Analysis. You see them at gyms – they're those little scales that you can either stand on or hold on to (or both) that give you a report to tell you what you're made up of. They’re really popular for the before and afters in Gym Challenges.

How does a Bioelectrical Impedance Analysis (BIA) scan work?

It sends an electrical current through the body....

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Why You're Not Losing Weight

Mar 11, 2022
 Why Am I Not Losing Weight?

Are you frustrated you can’t seem to reach your body composition goals? You train more than most people but still have a little excess body fat to lose.

Are you constantly trying to eat a little less to burn more fat and end up starving all the time? Or absolutely wrecked after training?

That is definitely no way to live

But don't stress, you're not alone. A lot of athletes who I work with struggle with the same challenges.


Here are 3 reasons why you might not be losing weight as an endurance athlete:
1. You can’t out-train a bad diet

To lose body fat, you need to be in a calorie deficit. It's as simple as that. You need to consume less energy than you're burning. But the types of foods that you're consuming are really important as well.

  • Even if you train for 18 hours a week, not being strategic with your nutrition can cause you to hold on to body fat
  • Your body is really smart at recalibrating – if you do more training it will...
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Why You Need to Stop Weighing Yourself with Gary Slater

Feb 24, 2022

Body composition is an aspect many triathletes really struggle with. At the end of the day, everyone wants to be leaner and faster, but changes without appropriate assessment and regular adjustments can often lead to performance detriments.

Here are some practicalities around how to manipulate your body composition as a triathlete, how to decide whether it’s useful, and how to accurately measure it.

Do changes in body composition just mean weight loss?
  • No! This should be a fat loss journey as opposed to a weight-loss journey
  • There are many tools you can use to assess body composition - all are not created equal
  • Weight loss does not always equal performance enhancement
    • Having a reduced energy availability can compromise fuelling and recovery
      • Quality of training will decline, leading to sub-optimal training adaptations
    • It can increase the risk of losing lean tissue/muscle mass
    • It can change the way individuals perceive themselves

What components are important when...
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How to Know if a Sports Dietitian is Right For You?

Jan 20, 2022

If you are looking to improve your health or enhance your performance this year, it might be time to invest in a Dietitian. But finding the right person can be overwhelming and confusing.

Here are some tips for how to know if a Sports Dietitian is right for you, and how to best work with them based on your goals, time and budget:

Check Credentials

  • Make sure you're working with someone that is qualified to be giving nutrition advice
  • Look for 'APD' or 'Accredited Practicing Dietitian' if you’re in Australia
  • Other countries have different regulatory bodies, so make sure they have done a proper qualified university-level study in nutrition
  • If you’re looking for a Sports Dietitian make sure 'Accredited Sports Dietitian' is after their name in Australia or look at what regulatory bodies are in your country

Specificity

  • Look for a Dietitian that is an expert in your area e.g. gut health, fertility, team sport etc.
  • I am an endurance nutrition specialist so I work with runners,...
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Why You Need to Ditch the Detox this Year

Jan 05, 2022

Welcome to 2022!

I hope you all had a lovely break. I'm feeling pretty refreshed actually and ready for an awesome year ahead. I always have lots of really good ideas when I get to take the opportunity to step away for a bit. So I've got some pretty exciting things planned.

To set the scene for the year, I just wanted to give you some tips to help you actually achieve your health and fitness goals and stay on track. Instead of smashing it really hard at the start, going too hard, too fast and losing puff by February.

This is why you need to ditch the diet and detox mentality this year...

 1. Ditch the detoxes

  • So many people think you need to detox the body to get rid of toxins, to lose weight, to kick start something
  • There is no evidence to support detoxes
  • Our body is well equipped with two kidneys, and a liver that know how to filter our blood and that gets rid of the toxins out of it
  • If you can just simply eat well, and exercise regularly, it'll help you to get yourself...
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