Intensity is important, thankfully you don’t need much!
Intensity is Important, Thankfully You Don’t Need Much! Written by Jon Bula: Masters Athlete, Cat 2 Cyclist, MSc in Exercise Physiology My previous post talked about Zone 2 training. While this training intensity should make up the bulk of your cardiovascular fitness training, the other important training zone for a healthy life is Zone… read more
Zone 2 Training Demystified
Zone 2 Training Demystified Written by Jon Bula: Masters Athlete, Cat 2 Cyclist, MSc in Exercise Physiology Many of us have heard about Zone 2 training, or aerobic base training. The challenge lies in understanding how to use it effectively and determining the actual intensity required to be in Zone 2. I’m going try… read more
Protein Staples to Build Meals
Protein Staples to Build Meals Prioritising protein in your meals is one of the best things you can do for a stable diet. For some, it can be a little challenging to come up with ideas to build meals around a protein source. This week, we’re keeping things real simple as Coach Mitch provides a… read more
Nutrition for Men
Nutrition for Men As we mentioned in our last blog post, men and women have fairly similar dietary needs for the most part when it comes to macronutrients: protein, carbohydrates, and fats. There are, however, some important differences that are worth paying attention to when it comes to micronutrients. Micronutrients are equally important for optimizing… read more
Nutrition for Women
While men and women roughly have the same dietary needs when it comes to protein, carbohydrates, and fats, women have higher micronutrient requirements due to physical and hormonal changes from menstruation, pregnancy, and menopause. In addition to this, women are more likely to restrict calories or skip meals, making it even more difficult to get… read more
Effects of Caffeine on Sleep
Most of us consume caffeine to help us wake up in the morning, or stay awake in the afternoon. Even with that in mind, how often do you consider the impact it is having on your sleep? You hit an energy lull in the afternoon, you grab a pick-me-up coffee and suddenly, instead of counting… read more
What Makes a Diet Sustainable?
What Makes a Diet Sustainable? First off, let’s clarify what we mean by diet. “Diet” is a word that describes how you typically eat, and foods you regularly consume – it is not a restrictive form of eating that requires the sacrifice of all the joy in your life. In some ways one of the… read more
Eating 150g of Protein
Eating 150g of Protein One of the hardest nutrition challenges people face in the gym is increasing their protein intake to build muscle. Studies suggest the optimum amount required is between 1.2-1.6g per kilogram of bodyweight per day, so a 200lbs (91kg) individual would require between 109-146g of protein per day. While this may sound… read more
Dietary Fats – Which ones and how much?
Dietary Fats – Which ones and how much? When it comes to incorporating fats into your diet, people tend to think everything should be “low-fat”, or may be unsure how much fat they should consume and from what sources. It’s important to keep in mind that while fats should be consumed with some moderation,… read more
Neurodivergent Nutrition
Neurodivergent Nutrition Nutrition as a neurodivergent can bring additional struggles to the table: forgetting to eat, suppressed appetite from medication, overstimulation from caffeine, nighttime binges, changing food aversions, sensory and tactile issues around meals, seeking dopamine from food, increased risk of eating disorders, difficulty sensing hunger and fullness cues, and overwhelm from the thought of… read more
