Nutrition Tips for Shorter Distance Runners

For runners food is more than just nutrition – it is fuel. What and when we eat and drink before and after our runs not only impacts our runs, but it changes depending on how far and long we run for. In this blog I will be referring to short distance runs as runs that […]

No More Excuses!

In my younger years, I spent a lot of time making excuses as to why I couldn’t get out for regular exercise. I mean, I played the odd game of netball, but I wasn’t actually ‘fit enough’ to do anything else of a physical nature – or so I kept telling myself. Every now and […]

Easy Breakfast Oats

Ingredients 1/2 Cup Rolled Oats 2 Cups Water 1/2 Cup Milk Method Place oats into pan over a medium to low heat. Add water. Add milk. (If you want a thin consistency add more milk). Stir continuously. Let simmer. Cook for 5 minutes. Add toppings of choice. (e.g. mixed berries, sultanas, goji berries, honey) Enjoy! […]

Simple Tips for Living with Anxiety

Something I seem to come across more and more these days in my role as a coach is people who suffer with high anxiety. The world around us is changing all the time and now more than ever, when we feel like we can’t control things around us, anxiety can be high – extremely high! […]

Why Routine is Key to getting through Lockdowns

As a coach I often help my runners set themselves up for success by establishing a routine. This ensures they get through their planned run sessions without letting anything get in their way and becoming an excuse. To begin, I ask them to list all the essentials they need to make sure they do, such […]

Banana Pancakes

Who doesn’t love PANCAKES! Every body loves pancakes, but if you’re trying to enjoy yourself while making better choices, it can be tricky! Thankfully with clever recipes like this, you can enjoy yourself without the guilt. Ingredients 2 bananas 2 eggs 4 tablespoons all purpose flour Toppings of choice (e.g. maple syrup, strawberries) **Optional – […]

The Importance of Adequate Iron for Runners

The food we consume as runners is our fuel. When it comes to our nutrition as runners we often have a high focus on our macronutrients, specifically, carbohydrates and protein, but micronutrients are necessary, too and unfortunately sometimes we overlook them. This article will focus on the importance of iron for runners. We know that […]

Mixed Berry Breakfast Smoothie

Ingredients 3/4 cup milk, of choice 1/2 cup greek yogurt 1 1/2 cup frozen mixed berries 1/2 a frozen banana, chopped Optional extras; chia seeds, peanut butter, protein powder and/or honey Method Place all ingredients into blender and mix until smooth. Recipe by Nutritionist Tammy Mond.

Bodyweight Strength Workout

Strength is an important factor to anybody’s health regardless of age, shape, or ability. Strength training helps to ensure your strong and fit, but it can also help with bone and muscle development. It can help with your overall movement and reduce the effects of chronic diseases. Even if you are training for a marathon […]

Nutrition Tips for Running During Pregnancy

running while pregnant

If you were running before you found out that you have a baby on the way the good news is that you most likely can continue to run. We know that exercising during pregnancy has a lot of benefits so if you are feeling well there is probably no need to hang up those running […]