Tart Cherry Juice: A Natural Support for Sleep, Recovery, and Inflammation If you’ve ever found yourself tossing and turning at night or waking up feeling sore and tired after training, tart cherry juice could be for you. Poor sleep, muscle soreness, and lingering fatigue are common complaints among both athletes and women navigating perimenopause. But what if something as simple as a glass of tart cherry juice could help? Tart cherry juice, especially from Montmorency cherries, has been studied for its benefits on sleep, recovery, inflammation, and even heart health. It’s one of those small, evidence-based tweaks that can make a noticeable difference to how you feel and perform. Natural Melatonin for Better Sleep Tart ...
Tart Cherry Juice: The Natural Sleep and Recovery Booster for Active Women and Perimenopause
Gut Friendly Bliss Balls
These bliss balls aren’t just a tasty snack – they’re designed to give your gut microbes a little love. The nuts, seeds, and fruits inside are rich in soluble fibre, which acts like fuel for your beneficial bacteria. When these microbes ferment soluble fibre, they produce short-chain fatty acids such as butyrate, which keep your gut lining healthy, support your immune system, and even help regulate inflammation. We’ve also loaded these balls with ingredients high in ellagic acid (from berries and nuts) and other polyphenols (like those found in green tea or cacao). These plant compounds act as powerful antioxidants and are metabolised by gut bacteria into smaller, bioactive compounds that benefit not only the gut, but also brain, heart, ...
Maximise Your Race: The DIY Sweat Test for Athletes
Nailing your nutrition and staying hydrated is like rocket fuel for your performance. However, we are all very different when it comes to hydration, genetics, build and ethnicity all have different sweat rates. That's why the sweat test is your secret weapon to fine-tune your race day nutrition plan. I'm here to show you how to do your own sweat test so you can rock your runs and rides. Firstly, you want to do the test on a day with the same temperature and humidity to your race day, this will give you the best results & accuracy for race day. Let's Go! This is what you need to do: Now for the maths to calculate your sweat rate: Sweat Rate (L/hr) = (Pre-workout weight - Post-workout weight + Fluid Intake) / Workout ...
Be a Marathon Rockstar: Fuel Your Success from Start to Finish
I work with a range of running levels from novice to the well-seasoned ultra-athlete. This blog has information for all runners; however, it is intended for the newer marathon runners. I ran my first half marathon with no knowledge of running, nutrition or recovery. I went in 100%, I trained at 100%, every run was at effort, I thought if I ran every run as fast as I could, I would naturally start to run faster, wow, was I wrong! I was under fuelling, not intentionally, I truly believed I was eating well at the time. I trained with an old school phone (way before owning a Garmin) that shouted out when I had hit another “k” that I for some strange reason decided to not take to the event. This all led to a bucket load of excitement at the ...
Is Breakfast Really the Superstar?
Breakfast has often been referred to as the most important meal of the day and for pretty good reason. It’s a common story in clinic for patients to experience afternoon energy crashes, sugar cravings, fatigue, difficulty meeting protein goals and binging throughout the day. For many people it can be as simple as starting the day fuelling the body with the right nutrition. Eating a balanced breakfast that includes all three macronutrients (carbohydrates, protein, and fat) can help stabilise blood sugar, help with meeting protein goals, sustained energy throughout the day, performing better, less injury and not getting sick, sounds pretty good right? Breakfast is especially important for people experiencing any of the symptoms mentioned, ...
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