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The clocks went forward last night, which means there's roughly 13 weeks left of 2026. Where did this year go?I love thi...
04/10/2026

The clocks went forward last night, which means there's roughly 13 weeks left of 2026. Where did this year go?

I love this time of year, more training after work, a calendar that pretty quickly fills up with catch-ups and Christmas parties. It's also when I start hearing "I need to get back on track before the end of the year."

You don't need to overhaul anything. Pick one or two small things that'll make the next 13 weeks feel easier. Maybe it's a breakfast you actually look forward to now the mornings are darker again. Maybe it's keeping a water bottle in the car as it warms up, or having a go-to dinner for the nights you get home late from training and you're starving.

And go easy on yourself this week. Losing an hour of sleep throws most of us off for a few days. If you'd like help building a routine that works with your training (and your social calendar), the link to book is in my bio.

Pancake stacks are out. Pancake bowls are in 🥞 And they make a seriously good pre or post-training breakfast.1. A carboh...
01/10/2026

Pancake stacks are out. Pancake bowls are in 🥞 And they make a seriously good pre or post-training breakfast.

1. A carbohydrate base to fuel your training and top up energy stores.
2. Colour from fruit for fibre, antioxidants and natural sweetness.
3. Healthy fats and crunch from peanut butter and almonds to keep you fuller for longer.

Before or after training?

⏱️ Training within an hour? Keep toppings lighter and stick mostly to pancakes and fruit. They're easier to digest and give you quick energy.
⏱️Eating after your session? Add a dollop of Greek yoghurt for protein and include the nuts to help your muscles recover and refuel.

That 3pm crash isn't a sign you lack discipline 🍎For active people, an afternoon energy dip is usually your body telling...
28/09/2026

That 3pm crash isn't a sign you lack discipline 🍎

For active people, an afternoon energy dip is usually your body telling you it needs more fuel. If you trained in the morning, skipped a proper breakfast or had a light lunch, you're likely running on empty by mid-afternoon.

Arvo snack ideas:
🍎 Apple slices with peanut butter
🍎 Wholegrain crackers with cheese
🍎 Greek yoghurt with berries and muesli
🍎 Toast with avocado and an egg
🍎 A banana and a handful of nuts

Every container here follows the same simple formula. Once you know it, you can mix and match with whatever's in your fr...
27/09/2026

Every container here follows the same simple formula. Once you know it, you can mix and match with whatever's in your fridge.

1. A protein to support muscle repair and recovery. We've used spiced salmon and herb chicken.
2. A carbohydrate to fuel your training and keep energy steady. We've used roasted sweet potato and a quinoa, black bean and corn salad.
3. Colour from veggies for fibre, vitamins and minerals. We've used green beans and a crunchy broccoli salad.

Tips to make it work for your week:

🍪 Cook two proteins, not one. It keeps things interesting and stops meal prep fatigue by Wednesday.
🍪 Season your carbs. Herbs and spices make sweet potato and quinoa something you look forward to.
🍪 Pick one veg you can eat warm and one that works cold, so every meal suits a lunchbox or a reheat.

The clocks are about to change again ⏰If your training time shifts, your fuelling should shift with it. Swipe through fo...
22/09/2026

The clocks are about to change again ⏰

If your training time shifts, your fuelling should shift with it. Swipe through for how to adjust without losing momentum.

Give yourself a few days to settle into the new routine. A dip in energy or off sleep isn't a sign you're doing something wrong, it's just your body catching up.

Iron and calcium both do a lot for an active body, just in different ways.Iron carries oxygen to your muscles. That's wh...
21/09/2026

Iron and calcium both do a lot for an active body, just in different ways.

Iron carries oxygen to your muscles. That's what fuels endurance and energy, so when iron runs low you feel it, flat, foggy, slower to bounce back, even if your training hasn't changed at all.

Calcium's job is different. It builds strong bones, which matters a lot if you're running, jumping or taking repeated impact through team sport.

One covers energy and endurance, the other covers long term bone strength. Worth knowing, though: calcium can actually get in the way of iron absorption, so try not to stack high calcium and high iron foods into the same meal.

For iron, think red meat, legumes, tofu and leafy greens, paired with some vitamin C to help it absorb. For calcium, dairy, fortified plant milks, tofu and almonds all do the job.

If you're training hard and just can't shake the tiredness, get your iron checked.

Working all week and can't get to a weekday appointment? Saturday and online sessions are here to make that easier.One-o...
20/09/2026

Working all week and can't get to a weekday appointment? Saturday and online sessions are here to make that easier.

One-on-one appointments are now available on Saturdays, plus online for anyone who'd rather chat from home.

Same personalised, evidence-based support, just fit around your schedule instead of the other way around.

Whether you're managing training load, recovering from injury or just want a nutrition plan that actually works for your life, book a time that suits you.

Link in bio to book with Nicola or Ash.

New season, new training load 🏃‍♀️Before the intensity ramps up, run through this checklist to make sure your nutrition ...
17/09/2026

New season, new training load 🏃‍♀️

Before the intensity ramps up, run through this checklist to make sure your nutrition can keep up with it too.

A few small adjustments now save a lot of playing catch-up later. Want a fuelling plan built around your season, not a generic template? Let's build one together. Link in bio.

Feeling flat halfway through a session isn’t always about fitness. Sometimes it’s hydration.Even mild dehydration can af...
15/09/2026

Feeling flat halfway through a session isn’t always about fitness. Sometimes it’s hydration.

Even mild dehydration can affect concentration, coordination and energy levels during exercise. A simple habit that helps: drink to thirst throughout the day, not just around training.

If you’re training for longer than an hour or sweating heavily, a drink with some electrolytes can help you stay on top of fluid losses too.

Swipe through if you've ever wondered whether you "need" to eat before a big session.The fuelling conversation in endura...
13/09/2026

Swipe through if you've ever wondered whether you "need" to eat before a big session.

The fuelling conversation in endurance sport has changed a lot. Carbohydrates aren't something to minimise, they're the fuel that lets you train at the intensity that actually creates adaptation.

If you're consistently showing up to training under fuelled, it's worth looking at what's happening around your sessions, not just during them.

Need help building a fuelling plan around your training? Get in touch and we can map it out together.

Address

Shop 2, 94 Main Street
Mittagong, NSW
2575

Opening Hours

9am - 5pm

Telephone

+61248713064

Website

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