This is the heartbeat of this space. Each day, drop one action you’ve taken that supports your race or performance goal. Training. Nutrition. Recovery. Life admin. No explanations needed. Small actions compound. Time Management x Habit Formation = Consistency Post your proof below 👇

Here it comes — the “new year, new me” noise that floods social media between now and January. Let’s block out the noise. This space exists to support each other in a real, non-judgemental, performance-focused environment, not perfection, not comparison. This is about setting your year up properly. Whether your goal is: ✅ a specific race ✅ Building consistency ✅ improving performance ✅ finally fuelling and training with intent You belong here. Big goals don’t move without daily actions. How this works ⬇️ From today, this community becomes where Synergy athletes check in daily on what they’re doing to prepare for the year ahead. No perfection. No comparison. Just execution. Accountability. Like-minded support. Progress over time. If you post, we’ll respond. If you show up, you’re doing it right. 👉 Start here Drop a comment below with one sentence: your 2026 race, performance, or consistency goal We start now.

This is not a recommended checklist and not a substitute for food, sleep, or training structure. It is an explanation of why I personally use certain supplements during periods of high endurance training load, grounded in current evidence and physiological plausibility. Supplements are used to: ✅ support recovery capacity ✅ reduce risk of deficiency ✅ assist training consistency complement, not replace, nutrition fundamentals 1. Protein Supplement (Plant-Based, Complete Profile) Rationale: Endurance athletes have elevated protein requirements due to high rates of muscle protein turnover and oxidative stress. Insufficient protein intake is common, particularly during heavy aerobic blocks or when appetite is suppressed post-exercise. Current evidence supports protein intakes of approximately 1.6–2.2 g·kg⁻¹·day⁻¹ to support recovery, lean mass maintenance, and adaptation (Morton et al., 2018). For plant-based athletes, amino acid composition and leucine content are critical considerations, as leucine is a key regulator of muscle protein synthesis (van Vliet et al., 2018). Application: Used to support total daily protein intake Particularly useful post-exercise or when whole-food intake is limited, completeness matters more than branding Evidence Summary: When total protein intake is sufficient and well distributed, plant-based proteins can effectively support training adaptation (Phillips & Fulgoni, 2018). 2. Creatine Monohydrate Rationale Creatine supplementation increases intramuscular phosphocreatine availability, supporting ATP resynthesis during repeated high-intensity efforts. While classically associated with resistance training, this mechanism is relevant to endurance athletes who perform: surges and hills sprint finishes strength and injury-prevention work There is also emerging evidence for cognitive and neuroprotective benefits, particularly under conditions of fatigue and sleep disruption (Avgerinos et al., 2018). Application 3–5 g daily no loading phase required

We all know the importance of S&C - but how are we actually fitting it in? What is your preferred method? How do we maximise? Let's get a discussion happening!

🏝️ From the the ward to the energy lab: Hayley’s Kona Story This week, our very own Hayley crossed the finish line at the Ironman World Championships in Kona 🌺 after less than a year of structured coaching through Synergy. Since joining in November, she’s embodied everything Synergy stands for:💪 Balancing 12-hour nursing shifts with consistent training.🥗 Embracing nutrition guidance that fueled recovery and performance.🏃 Still showing up for family, friends, and her fiancé’s marathon journey, proving high performance doesn’t mean giving up your life. Her journey is a reminder that structure creates freedom, and that the Synergy pillars aren’t just theory; they work in real life when you stay consistent. Which of the Synergy pillars challenges you the most right now? 1️⃣ Time-Management 2️⃣ Habit Formation 3️⃣ Nutrition 4️⃣ Work-Life Balance Drop your answer below 👇 and share one thing you’re doing this week to make it just 1% easier. I'll go first...