holistic health

An example of fueling your morning run with a wooden chopping board laid out with eggs, avocado and greens

Fueling your morning run: What does medical research say?

Are you an endurance runner looking to optimise your performance on your next run? One crucial aspect often overlooked is fueling your morning run. What you eat before a run can significantly impact your energy levels, endurance, and overall performance. But how do you know what to eat with so much conflicting information on the …

Fueling your morning run: What does medical research say? Read More »

endurance athlete doing sit ups

Unveiling the Secrets: Weight Loss Strategies for Endurance Runners

Have you ever wondered how to look lean without compromising your endurance as a runner? A delicate balance exists in endurance sports between power-to-weight ratio and optimal weight. Recent Australian statistics reveal that many female athletes actively seek effective weight management strategies to enhance their performance. With 67% expressing concerns about weight impacting their performance …

Unveiling the Secrets: Weight Loss Strategies for Endurance Runners Read More »

athlete in a gym hydrating

Hydration: The Key to Peak Athletic Performance

Have you ever wondered how crucial hydration is for an athlete’s peak performance and overall health? In the dynamic world of sports, where every second counts, understanding the science of hydration can be a game-changer. Recent Australian statistics shed light on the criticality of hydration in sports. According to the Australian Institute of Sport, dehydration …

Hydration: The Key to Peak Athletic Performance Read More »

chocolate protein balls on a wooden board

Protein Balls for Hormone Health

These protein balls can be a great snack to manage energy levels, support hormonal balance, and provide a dose of protein and iron without excess sugar. Enjoy one or two as a nutritious snack throughout the day. Ingredients: 1 cup rolled oats 1/2 cup almond meal 1/4 cup chia seeds 1/4 cup pumpkin seeds 1/4 …

Protein Balls for Hormone Health Read More »

woman running through a field with a stormy sky in the background

Why is Magnesium essential to bone health?

As an athlete, you’re constantly pushing your body to the limits, always striving for peak performance. Athletes are also churning through key nutrients such as magnesium, sodium and iron. Whether you’re running marathons, cycling, swimming, lifting weights, or participating in team sports, your bones bear the brunt of your intense physical activity and constant training …

Why is Magnesium essential to bone health? Read More »

Photo of a female athlete kneeling down on the ground as she is exhausted.

Training Fasted

Training fasted involves exercising without food and/or energy drinks for a period of time. The most common fast lasts for 8/12 hours or extended to 16 hours as an overnight fast. During this period, we tap into fat stores in the form of ketone bodies and stored glycogen. Runners often train fasted unconsciously as a …

Training Fasted Read More »

Photo of a female athlete wearing a hoody on a dark gloomy day

Seasonal Affective Disorder (SAD) and athletes

Seasonal Affective Disorder (SAD), also known as seasonal depression or seasonal mood disorder, can have many impacts to your way of life, including your athletic performance. While SAD’s prevalence in Australia may differ from other regions, it is still important to explore the experiences of female athletes living with SADs. In this blog post we …

Seasonal Affective Disorder (SAD) and athletes Read More »

Photo of a bowl of pumpkin and ginger soup with a spoon.

Ginger and Pumpkin Soup (GF)

We all know that winter weather calls for delicious, heart warming soups. This delicious pumpkin soup recipe has the added bonus of ginger – an ingredient that aids digestion and is packed with antioxidants that help prevent arthritis, inflammation and various types of infection. There are so many health benefits of ginger! Ingredients 1kg pumpkin, peeled, …

Ginger and Pumpkin Soup (GF) Read More »

Photo of a female lying down on the ground with her hands to her head in discomfort.

PMDD-premenstrual dysphoric disorder

Premenstrual Dysphoric Disorder (PMDD) is a health concern best described as a form of severe premenstrual syndrome (PMS). PMDD affects 3-8% of women worldwide but is not well understood or researched. What are the symptoms? PMDD symptoms include anger, irritability, depressed mood, anxiety, lack of pleasure, a sense of overwhelm, difficulty concentrating, fatigue, changes in …

PMDD-premenstrual dysphoric disorder Read More »

Photo of jars of watermelon and orange in glass jars ogf water with straws.

Salt tablets and electrolytes

Most athletes consider the balance of electrolytes when thinking about hydration and recovery, especially over endurance events.  But are salt tablets and electrolytes really necessary? Before we answer this question, let’s recap on electrolytes and the role they perform in the body. Sodium is the key electrolyte responsible for controlling extracellular fluid balance while potassium …

Salt tablets and electrolytes Read More »