Fuelling Endurance

fuel your body better to perform better

Nutrition Consultancy - RACE NUTRITION
British Triathlon Coaching
Fitness and Strength & Conditioning Instructor
Women's Health

The Purpose


The PurposeThe PurposeThe Purpose

Endurance runner, triathlete, uka running Leader/Coach, British Triathlon Coach and Fitness S&C Instructor, Nutrition Coach and a weight management adviser at St Mary's University, certified by RSPH (Royal Society for Public Health).

In sports performances and in life,food for me is more than 70% of the job.
We can't achieve our goals without sustaining and fuelling our bodies properly.
I believe that food is fuel and should always be health-giving, balanced, delicious and nourishing to achieve and support a strong mindset and a strong fit body.
Your mindset is everything, it affects everything, from the business and investment decisions you make, to your concentration levels at work or at school, to the way you raise your children, to your stress levels, sports performances and overall well-being.
With years of balanced meal preparation, childhood and adolescent education, endurance running, triathlon experience and recipes development I'm on my mission to help you achieve a mindful way of eating and happiness through training sessions and bespoke nutritional plans full of delicious recipes to fuel your sport and life.

The Fuelling Endurance Method


The Fuelling Endurance Method

Food knowledge belongs to everyone, let me teach you how to eat, when to eat and why we need to eat in a certain way based on our own body with real food, real ingredients, food timing and enjoyment. TRIATHLON COACHING-RUNNING- FITNESS S&C INCLUDED

The Method

RACE NUTRITION

If you don’t need to be coached but you need to sort out your nutrition strategy for an endurance event, this option gives you everything you need for race day.

The Method

1: 1 FITNESS CLASSES

1:1 online classes or face to face when possible. Whatever your goal is, we can work on it together. -STABILITY -ENDURANCE -STRENGTH/HYPERTROPHY -POWER -WEIGHT LOSS

The Method

WOMEN'S HEALTH


COACHING WOMEN
When I look around me I see a lot of young girls, adolescents and women who struggle with a busy life and don't know what to eat and how to fuel themselves properly, normally they under-eat or over-eat and more than 50% of their caloric requirement comes from sugary snacks or processed food. This way of eating leads to eating disorders, malnutrition and obesity, acne, hormonal issues and low fitness level and performances..
I decided to try to make an impact in this society and stand up for these girls and help them find a BALANCE in order to become strong, determined, balanced and happy women in the future.

I coach women according to our physiology ( the menstrual cycle).
It’s a proper game changer in a normal woman’s life and it boosts sports performances to high levels for athletes.
Women go through 2 phases during the 28 days cycle and physiologically speaking we must eat and train in a different way.



The Blog


Fuelling Endurance

Fats burn in a carbohydrate flame” is not just a quote to fight against low carbs fad diets but it’s the scientific evidence that fats need carbs in order to be broken down and provide energy because the break down of carbohydrates has to happen simultaneously.

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The stability ball

Working out with this ball stimulates the deep pelvic muscles, the abdomen and low back muscles which are crucial for controlling and stabilizing movements when running, swimming, cycling, walking, standing up.

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Hypertrophy and Strength training for triathletes

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Nutrition and Genetics, a few thoughts..

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The importance of carbohydrates for women’s health.

Extreme diets and fad diets can harm and hack the hormonal health because of how our body works. The body needs a variety of nutrients and all the macros to support our physical health and mental health

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Performance OUTPUT: better in the morning or in the evening?

After discovering what works best for myself, I wanted to discover the “why” of it, the analogy with other humans and the science behind it. I have done and read a lot of recent studies about what’s the thing or things that make people perform better in the morning or in the evening.

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Goals = Growth

Goals setting is the visible proof that you are taking your goals seriously, it’s the proof that you really want to achieve it and that you are ready for personal growth.

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A basic piece of advice in this confusion of sports performance, weight loss, body image, proper fuelling and endurance training

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Training according to the female physiology by @fuellingendurance

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Triathlete for a lifetime

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“SLEEP LOW”...on carbs

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Athletes, overthinking and the fear of failure.

Overthinking about a hard or long session is a behaviour that happens to most athletes. It’s inevitable:

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Recipes


My Banana Bread

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Peanut Butter Cookies

a filling snack packed with energy and very easy to make that fits perfectly in the pockets of your jersey top. It's the ideal snack to fuel up a long bike ride as it contains a good source of energy from the oats and sugar but it also contains high quality monosaturated fats that keep you going for longer, protein to replenish your muscles and magnesium, which plays a vital role in the production of energy, it influences the contractions and relaxation of your muscles

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Almond Butter

Easy healthy raw almond butter recipe perfect as a pre and post workout snack. Almond butter has a high calcium and copper content, which play a role in brain cell communication and in keeping your nervous system functional, while calcium also aids muscle function and maintains bone strength - ideal for those who train intensely. Its ability to help your body regulate blood sugar levels also makes it a great source of healthy fats, keeping hunger at bay throughout your workout session. Post-workout, the high levels of protein and carbohydrates in almond butter can help boost your energy levels and maximise muscle repair and recovery. try it on a sliced apple! It's simply delicious..

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my French Toast

Why take supplements when you can make french toast? easy to make, refined sugar free,super nutritious and full of electrolytes, protein,carbs,omega 3s and vitamins..exactly what you need after a long run/session!

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Events


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Fuel your Body- find out what your body needs-PHASE 1

Hi girls, come join us for a running session followed by a chat about nutritious food and sports nutrition strategies according to the menstrual cycle. Following the success of our first event, we decided to go deeper into this topic: this event is going to be about PHASE 1, how to train and eat according to it. Let's create together a community of strong, healthy girls who will become more balanced women in the future.


  • Date: 05/10/2019 17:30
  • Location: Cafe Les Filles 27 Craven Terrace W2 3EL (Map)

Price: £13.50

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