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Programs & Nutrition Guides

Nutrition Guides

Sodium for Triathlon and Running: Why It Matters and How to Get It Right
Nic FyfieldNov 9, 2025

Sodium for Triathlon and Running: Why It Matters and How to Get It Right

If you’ve ever cramped mid-race, felt dizzy in the heat, or hit a wall despite fuelling properly — sodium (salt) might be the missing link in your performance.For endurance athletes...
Intra-Workout Nutrition: How to Optimise Your Gym Performance and Recovery
Amino Acids
Carbohydrates
creatine
Nic FyfieldOct 19, 2025

Intra-Workout Nutrition: How to Optimise Your Gym Performance and Recovery

Most lifters focus on pre-workout and post-workout nutrition, but what you consume during your session — known as intra-workout nutrition — can have a huge impact on performance, recovery, and overall...
Brain Fog: Causes, Symptoms & How Hydration Can Fix It
Nic FyfieldOct 12, 2025

Brain Fog: Causes, Symptoms & How Hydration Can Fix It

Feeling mentally cloudy, forgetful, or unfocused? That’s brain fog — a frustrating state where your thinking feels slow, concentration drops, and motivation fades. While it’s not a medical condition itself, brain...

Triathlon Programs

Olympic Triathlon Training Program - 8 Weeks
Beginner
Triathlon
Triathlon Training Program
Nic FyfieldJan 24, 2023

Olympic Triathlon Training Program - 8 Weeks

Introduction:  Level: Beginner Duration: 8 Weeks Program Structure: This program is split between 2x 4 week blocks. Each block building on the last. Week 1 - 4: Easing into the program, focusing on two rides,...
Ironman 70.3 Training Program
Ironman
Ironman 70.3
Ironman Training Program
Triathlon
Triathlon Training Program
Nic FyfieldNov 13, 2022

Ironman 70.3 Training Program

Our 12 Week Ironman 70.3 Training Program. If you're thinking about it, think no more and sign up! It will be an experience you won't forget.

Running Programs

Melbourne Marathon 2024 Training Plan & Tips
Nic FyfieldJul 8, 2024

Melbourne Marathon 2024 Training Plan & Tips

Gear up for the Melbourne Marathon 2024 with our ultimate guide! Discover training tips, route insights, and everything you need to know for a successful race day. Whether you're a...
Our 8 Tips on Post Run Recovery
Nic FyfieldJul 8, 2024

Our 8 Tips on Post Run Recovery

Why is Recovery after Running Important? Recovery after running is crucial for several reasons. It allows your muscles to repair and rebuild, reduces the risk of injury, restores your energy...
Runners
10km
Beginner
Program
Running
Nic FyfieldJul 27, 2022

10km Running Program - Beginner

Duration: 8 Weeks Level: Beginner

Gym & Nutrition Programs

28 Day Summer Tone Program
28 Day
Build Muscle
Lose Fat
Physique
Shred
Summer
Tone
Nic FyfieldOct 31, 2022

28-Day Summer Tone Program

28 Day Summer Tone Up Program. Focus on Core, Glutes & Daily Walking. Includes a Nutrition Guide
L-Carnitine for Fat Loss: How to Use It Effectively
L-Carnitine
Nic FyfieldSep 13, 2025

L-Carnitine for Fat Loss: How to Use It Effectively

L-Carnitine is one of the most popular fat-burning supplements — but how do you use it for real, sustainable results? In this guide, we explain how L-Carnitine supports fat metabolism...
What is the Best Form of L-Carnitine?
L-Carnitine
Nic FyfieldAug 11, 2025

What is the Best Form of L-Carnitine?

L-Carnitine comes in several forms, each with unique benefits — but which one is best for your goals? Whether you're focused on fat loss, energy, cognitive support, or recovery, choosing...
What Does L-Carnitine Do?
L-Carnitine
Nic FyfieldAug 3, 2025

What Does L-Carnitine Do?

L-Carnitine is a naturally occurring compound that plays a vital role in energy production. Found in nearly every cell of the body, it helps transport fatty acids into the mitochondria...
Amino Acids: Supplements vs Food
Amino Acids
Nic FyfieldSep 7, 2025

Amino Acids: Supplements vs Food

Amino acids are the building blocks of protein — and vital to muscle growth, recovery, and overall health. While whole foods are an excellent source of amino acids, many people...
Amino Acids: Fermented vs Hydrolysed vs Synthetic
Amino Acids
Nic FyfieldJan 6, 2025

Amino Acids: Fermented vs Hydrolysed vs Synthetic

Fermented and hydrolysed amino acids are two different methods of producing amino acids, and they have distinct differences in their processes, sources, and outcomes: Fermented Amino Acids: Process: Fermentation involves...
Are Carbohydrates Bad For You?
Carbohydrates
Nic FyfieldMar 15, 2025

Are Carbohydrates Bad For You?

Carbohydrates often get a bad rap in the health and fitness world, but are they really the enemy? The truth is, carbohydrates are essential for energy, recovery, and overall well-being....
Carbohydrates and Athletic Performance: The Role of Carbohydrate Powder
Carbohydrates
Jack BeckwithOct 27, 2024

Carbohydrates and Athletic Performance: The Role of Carbohydrate Powder

When it comes to athletic performance, nutrition plays a crucial role in determining how well you can perform and recover. Among the various macronutrients, carbohydrates often get the spotlight for...
How do I use Creatine?
creatine
Nic FyfieldDec 11, 2024

How do I use Creatine?

The Power of Creatine Monohydrate: Fueling Strength, Endurance, and Muscle Growth In the world of sports nutrition, few supplements are as widely studied or respected as creatine monohydrate. It’s a...
Understanding Creatine: What is it and What Does it Do?
creatine
Jack BeckwithMay 30, 2024

Understanding Creatine: What is it and What Does it Do?

In the fitness and sports nutrition world, few supplements have gathered as much attention and praise as creatine. Widely used by athletes, bodybuilders, and fitness enthusiasts, creatine has established itself...
When Is the Best Time to Take Electrolytes?
Electrolytes
Nic FyfieldJul 6, 2025

When Is the Best Time to Take Electrolytes?

Electrolytes play a critical role in hydration, muscle function, and energy metabolism — but when is the best time to take them? Whether you're an athlete or simply aiming to...
Electrolytes vs. Sports Drinks: What’s the Difference?
Electrolytes
Hydration
Nic FyfieldJun 22, 2025

Electrolytes vs. Sports Drinks: What’s the Difference?

From the sidelines to supermarket shelves, sports drinks dominate the hydration space. But are they really the best way to replenish electrolytes? In this blog, we break down the difference...
Does Magnesium Improve Sleep?
Electrolytes
Magnesium
Nic FyfieldJun 9, 2025

Does Magnesium Improve Sleep?

If you struggle with falling asleep, staying asleep, or waking up refreshed, you’re not alone — and magnesium might be the missing link. This essential mineral plays a key role...
Why a Protein Powder's Amino Acid Profile Matters
Protein
Nic FyfieldApr 13, 2025

Why a Protein Powder's Amino Acid Profile Matters

When it comes to choosing the right protein powder, most people focus on flavour, texture, and protein content. But there’s one crucial factor that often gets overlooked—the amino acid profile. Amino...
When Should You Take Protein Powder? The Best Times for Maximum Muscle Growth and Recovery
Fat Loss
Muscle
Protein
Recovery
Strength
Nic FyfieldFeb 22, 2025

When Should You Take Protein Powder? The Best Times for Maximum Muscle Growth and Recovery

Why Is Protein Powder Important? Protein is essential for: Muscle repair and growth Maintaining lean muscle mass Supporting metabolic health Boosting recovery after workouts Protein powders provide a convenient and...