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24.01.2022 Warm days call for cool treats When it is hot outside, drinking icy slushies or eating frozen foods are a practical & effective method of cooling the body's core temperature after exercise - so you can cool & refuel simultaneously! This mango & passionfruit frozen yoghurt iceblock certainly hit the spot after my morning training session. So easy to make too - simply combine mango, passionfruit and yoghurt in a jug, blend until smooth, pour into moulds, freeze for a few hours and then enjoy

24.01.2022 Hey all! Here’s another Calendar preview. These are possibly lovelier than my last Calendar. Please help me raise funds for Lifeline Australia. $20 plus postage. Link to shop below: https://etsy.me/2Z5XWdA

23.01.2022 The @freefromandallergy virtual show is back with a very special Christmas edition! Having food intolerances is difficult enough any time of the year, let al...one during the festive season so the Free From Show is here to help you out! Our very own Assoc. Prof Jane Muir will be speaking on Friday December 4th at 11am AEST with her talk on 'Understanding how the FODMAP diet can help you manage your gut symptoms' (plus tips on surviving Christmas!) Register here: https://www.freefromallergyshow.com/december/

18.01.2022 Did somebody say YUM? Chia seeds are a source of omega-3 fatty acids, fibre, protein & antioxidants. They promote better recovery by reducing chronic inflamma...tion associated with high intensity and high volume training. Chia seeds also decrease exercise-induced muscle damage and promote muscle-protein synthesis, making them PERFECT for a post-training snack! Choc-Orange Chia Puddings are HERE to help with your recovery thanks to Accredited Practising Dietitian Michelle Bruce from Tune Up Health and Fitness. >> bit.ly/3kk3sUC

17.01.2022 Very exciting after months of planning to finally go live with The Long Munch the nutrition podcast for runners, cyclists and triathletes. : https://...thelongmunch.podbean.com/ The podcast will be hosted by Alan McCubbin & Steph Gaskell, both Accredited (Advanced) Sports Dietitians and researchers in endurance sports nutrition at Monash University, and sports enthusiasts themselves Steph in ultrarunning, and Alan in mountain biking. Together they have a combined 30 years of experience working with endurance runners, cyclists and triathletes of all shapes and sizes, from first-timers to professionals and Olympians. Starting this Thursday, each week we’ll be answering the big nutrition questions. The ones you’ve been debating at the café, the trailhead, or the track. We’ll hear from world-leading scientists and practitioners who work at the cutting edge of these questions, and a range of athletes who share their real-world experience. So join us from Thursday, as we answer those tricky endurance sports nutrition questions. We’ll be available on Facebook, Instagram and Twitter @thelongmunch #nutrition #sportsnutrition #performancenutrition #fuel #research #endurance #running #cycling #triathlon #training #ultraendurance #trailrunning #athletes #sportsdietitians #athleticeating #exercise #podcast

17.01.2022 Some Christmas gift suggestions... http://www.tuneuphealth.com.au/store/c6/Merchandise.html Please note: Postage costs are added at checkout. If you would prefer to pick up your purchase from a clinic location (Caringbah/Sutherland/Kogarah/Padstow), please get in touch to make arrangements and obtain a special code to remove postage costs prior to ordering.

15.01.2022 Is your food intake adequate for fuelling your sport? If you're interested in learning whether what you eat and drink is providing enough nutrients for your spo...rt, then this study is for you. CHAMPS is a research project run by researchers from the The University of Newcastle, Australia. The team are interested in learning more about athletes' overall health and their nutritional intake and eating behaviours so they can create better programs to help sports people reach their potential. All you need to do is complete a short online survey and you will be given the option to receive personalised feedback on your intake. You are able to join the study if you are currently training or competing a minimum of 4hrs per week toward a specific sport (individual or team) and are aged 14 years or over. Click the link here - https://bit.ly/3kbrC2j for more information or scan the attached QR code.

13.01.2022 Each year, the World Anti-Doping Agency (WADA) publishes the Prohibited List, which identifies the substances and methods that are prohibited in sport. It’s your responsibility to stay up to date with any changes that might affect you. https://www.sportintegrity.gov.au//changes-2021-prohibited

12.01.2022 It’s World Iron Awareness Week! Why is iron an issue for athletes? . . Athletes (both male and female) have greater iron needs due to:... * Training * Losses through sweat * Increased haemolysis (the breakdown of red blood cells as a result of foot strike or damage to the digestive tract following strenuous exercise) * Potential for inadequate dietary intake if they have a small energy budget, are on a calorie-restricted diet and/or are vegetarian or plant-based * Inhibition of iron absorption post-exercise . . Your iron levels may be low if you are experiencing any of the following symptoms: * Tiredness * Not able to train as hard as usual * Always getting sick * Elevated resting heart rate * Irritable * Difficulty concentrating * Pale skin * Poor appetite * Restless legs . . Concerned? Get to your GP to get your iron levels checked via a simple blood test. If you are deficient, see a dietitian for advice on adjustments to your diet to keep it from happening again. See more

11.01.2022 Setting goals for 2021? According to this article, we’re better off making our goals more open, rather than SMART..

11.01.2022 The end of the year is fast approaching!! Did you know that many private health fund benefits renew on January 1st? If you'd like to improve your diet and health, or you have an event coming up in the new year & would like some advice on training & racing nutrition, or you would just like to learn some strategies to help you manage over the festive season , make the most of your cover and book in. Appointments are available up until Christmas.

07.01.2022 When it comes to training we often trend to look to the exception and overlook the rest. We focus on that 1% of what top athletes do, those supermegasessions, t...he flavors of the diet, the meditation exercises or the pre-race routines... those anecdotal things can give marginal gains and are often easy to achieve, because it belongs in a big part to technology access or it demands a short term motivation. But we often forget about the importance of the other 99%, those boring and simple things and sessions, because they’re not fancy to explain, they seem to simple to do, but in reality they’re the hardest to achieve because they demand long term motivation (years) patience, focusing on process and repetition. At the end of the day they’re the ones that makes real progression: Lots of hours during many years at slow pace, lots of hours during many years at moderate pace, lots of hours during many years at fast pace. To recover and eat well 24/7, to not do too much outside that. To keep it simple is sometimes the hardest. See more

05.01.2022 This is happening! Looking to improve your cycling? Im here to help, drop me a message if you are looking for some structure to your cycling, or working toward...s an event, love to share my wealth of knowledge with you. Riders of all levels welcome. Fully qualified Level 1 Road & Track Cycling Coach, and currently working on completing my Level 2. See more

02.01.2022 PARTICIPANTS NEEDED Do you love coffee? Do you love triathlon? If you answered yes twice, then keep reading An exciting opportunity has risen for the A...ustralian Triathlon community yes that’s you! to be part of a high performance research project being completed by Triathlon Australia and Griffith University researchers. The investigation Whether caffeine supplementation improves cycling performance over a 17 km time trial. The study will take place on Zwift, so you can complete the trials in your own home. If you would like the chance to contribute to a research project that that may impact high performance triathlon in the future, then head our website for more information - https://bit.ly/TAZwiftTTSeries

01.01.2022 Injured? Now is not the time to neglect nutrition, but rather to focus on what you can do to maximise your recovery, whilst minimising muscle loss and changes in physique during the period of time where you are not able to train as you would usually. Need some assistance? Get in touch. https://www.nswis.com.au//how-athletes-can-change-their-d/

Tune Up Health and Fitness | Medical service