Programs & Nutrition Guides

Nutrition Guides

Nic FyfieldJun 6, 2026

How Much Sodium Do You Lose In Sweat? A Complete Guide For Athletes

Whether you're training for a marathon, riding long distances, competing in triathlons or simply exercising in the Australian heat, you've probably heard that replacing electrolytes is important. But have you...

Nic FyfieldJun 6, 2026

Why Do I Feel Flat During Training Even When I'm Eating Healthy?

Feeling tired or flat during workouts despite eating healthy? Discover the most common causes of low energy during exercise and how to improve performance naturally.

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...

Triathlon Programs

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

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

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...

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...

Nic FyfieldJul 27, 2022

10km Running Program - Beginner

Duration: 8 Weeks Level: Beginner

Gym & Nutrition Programs

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

Nic FyfieldFeb 8, 2026

How Much L-Carnitine Should I Take?

L-Carnitine is a popular supplement for fat metabolism, energy, and exercise performance — but how much should you take to actually see results? In this blog, we break down the...

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...

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...

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

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...

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

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...

creatine

Nic FyfieldFeb 8, 2026

Creatine: Does It Improve Brain Function?

Creatine has long been associated with strength, power, and muscle performance — but in recent years, scientific interest has expanded into a new area: brain function. As more research emerges,...

creatine

Nic FyfieldFeb 8, 2026

Creatine: How Much Should You Take for Brain Health?

Creatine is widely recognised for its benefits in strength, power, and muscle performance — but growing research now highlights its role in brain health, cognition, and mental fatigue resistance. As...

creatine

Nic FyfieldFeb 8, 2026

Creatine and Brain Health: Can Creatine Improve Cognition, Memory & Mental Fatigue?

Creatine is best known for its role in strength, power, and muscle performance — but over the last decade, research has increasingly explored creatine’s role in brain health. Emerging evidence suggests...

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

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...

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...

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...

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...

Pre Workout

Nic FyfieldMar 28, 2026

L-Citrulline Pre Workout: Benefits, Dosage and Why It Matters for Performance

When it comes to pre-workout ingredients that genuinely support performance, L-Citrulline stands out as one of the most researched and effective compounds available. Unlike many stimulant-heavy pre-workouts that rely purely...

Nic FyfieldFeb 28, 2026

The Best Supplements for Pre-Workout (What Actually Works — and Why)

Walk into any supplement store and you’ll find pre-workouts packed with flashy claims — extreme pumps, insane energy, laser focus. But the best pre-workout supplements aren’t built on hype.They’re built...