I shared this on Instagram, but I want the context to live here. This wasn’t about perfection, restriction, or doing more. It was about applying well-established principles consistently and letting time do the work. Here’s the list in full — with the why. 1️⃣ Black coffee Liquid calories add energy without much satiety, and people don’t reliably compensate for them later in the day. Swapping milk-based coffees for black coffee is one of the simplest ways to reduce daily energy intake without touching food or hunger. This isn’t dieting, it’s just removing calories that weren’t pulling their weight. 2️⃣ Reformer or some form of strength work This isn’t about burning calories. Resistance-based training supports: lean mass retention metabolic health long-term body composition changes Adding reformer or strength into the week is about what weight loss is made of, not just what the scale does. 3️⃣ More fibre Higher-fibre diets are consistently associated with: improved satiety better appetite regulation lower overall energy intake over time Not because fibre is magic, but because meals that contain fibre are simply harder to overeat. This is about making eating easier, not stricter. 4️⃣ High protein Protein intakes around 1.8–2.2 g/kg/day are well supported in the literature for: lean mass retention satiety supporting body composition changes during a calorie deficit This stayed consistent the entire time. Fat loss without protecting muscle is not the goal here. 5️⃣ Creatine monohydrate Creatine is one of the most researched supplements we have. It supports: strength and power output lean mass retention training quality This is about performance and muscle, not fat loss directly, but it matters if you care about how your body adapts. 6️⃣ Strategic swaps (example: powdered peanut butter) This isn’t “fat is bad”. Peanut butter is nutritious and very calorie dense. Using powdered peanut butter occasionally keeps the flavour while reducing energy intake when the calories aren’t adding value.

Hi! Just thought I would give you a visual representation of what Time Boxing looks like when you are trying to manage the time your have in your week. HOT TIP 🔥 treat your training sessions like important meetings. Give them a time slot that you can't miss. What tips do you have or what techniques do you use for time management while training? Let's open up a discussion here and share Erica.

I've had an interesting thought these past couple of weeks I want to share, and let me know your thoughts in the comments below 👇 Programming just throws sessions into a platform (for us, this is Training Peaks) structure without context. You get a plan, some zones, and an expectation to tick boxes. But your physiology doesn’t adapt to what’s written on paper… it adapts to recovery, sleep, nutrition, and stress. Coaching uses that same structure as a guide. The difference is communication. A coach is contactable and able to adjust and adapt when life happens, when you need it most. When that communication is missing, anxiety increases, cortisol rises, and performance drops (Sakalidis et al., 2023). In other words: you can be doing everything “right” and still be burning yourself out. So, let’s open it up 👇 What’s been your experience? Have you followed a “set-and-forget” program before? and how did it affect your motivation or performance? Or have you worked with a coach who actually adjusted things when life got messy? Drop your thoughts below, this is where the real athlete insight happens! .

💬 Discussion: Hydration ≠ Nutrition — Why So Many Pros Struggled in Kona After watching so many elite female athletes DNF in Kona, it’s a powerful reminder that hydration and nutrition are not the same thing. You can nail your carbohydrate targets and still fall apart if your hydration strategy doesn’t match the conditions or your physiology. We tend to lump them together — “fueling” — but the body processes them very differently: 💧 Hydration Maintains plasma volume, thermoregulation, and neuromuscular function. Driven by sweat rate, sodium concentration, and fluid absorption. When it’s off: dehydration, cramps, dizziness, GI shutdown, and early fatigue. 🍌 Nutrition Keeps glycogen stores, energy availability, and gut tolerance stable. Driven by carbohydrate type, rate (g/hr), and gut training. When it’s off: energy collapse, bonk, or nausea from poor carb-to-fluid ratio. ⚡ The Overlap That Catches People Out Even the best endurance athletes forget that your gut can’t effectively absorb carbohydrates when you’re dehydrated. So what looks like “GI distress” on the bike or run is often a hydration error, not a nutrition one. This is where Infinit Nutrition stands out for our Synergy athletes — custom blends allow you to balance: Electrolyte concentration based on your sweat profile. Carb source ratio (glucose:fructose) for gut comfort. Fluid volume tolerance in heat or humidity. It’s not about copying what a pro uses — it’s about building your formula so the gut, brain, and muscles stay in sync across a 6+ hour day. 🧠 Let’s Discuss: How do you currently test your sweat rate or sodium loss? Have you ever separated hydration and nutrition in long sessions? What do you adjust for hot, humid races like Kona or Cairns? Who’s using Infinit — and what blend or custom tweaks have worked best for you? Drop your thoughts and experiences below 👇 This is where we learn from each other, not just the data.