Fuelling Endurance

Nutrition Consultancy
IRON-DISTANCE NUTRITION
Triathlon Coaching
Running Coaching
Strength & Conditioning PT
Women's Health

FUELLING ENDURANCE Coaching Application

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my experience with Supersapiens

I wanted to try the glucose monitor to evaluate if what i thought my carbohydrates intake during training was correct or not. I simply wanted to match my blood sugar level with the sports science based formula for carbohydrate intake during long endurance training. What I discovered is way more deeper than I thought because it involves many complex physiological behaviours within the female body.

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An important topic: Self acceptance in endurance sports.

If you get stuck with thoughts about shrinking yourself in order to become better, faster, stronger, you are experiencing behaviours called body dysmorphia and imposter syndrome. Let's discuss how to overcome them

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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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Think and live like an athlete

It’s not a matter of winning at life or losing at life…the only thing that matters is how to feel at your very best most of the times.

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Nutrition and Genetics, a few thoughts..

Just a few thoughts about the very interesting webinar-masterclass I attended last week about Nutrition and Genetics and the application in personalised nutrition with St.Mary’s University.

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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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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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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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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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Training according to the female physiology by @fuellingendurance

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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.

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
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.



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 on the bike. 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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