Hi Reader If you follow me on Instagram you will have seen this picture. It is relevant as we hit the holiday season and have more time for adventures. Avoid spending time here. As the silly season approaches, this is generally a time of more social events, more food, more alcohol, more feelings of 'working off' those extra calories, more of trying to survive rather than thrive mentality. But the best benefit of all - more time for adventures. You might participate in the Rapha Festive 500,...
14 days ago • 2 min read
Happy Saturday Reader Not really sure how helpful this will be. I recently completed the Winter Challenge, a multisport event featuring paddling, road riding, mountain biking, and trail running. I competed in a team—Andrew handled the paddling, and I did the rest. Six weeks later was the Freycinet Challenge, which has the same disciplines each day for two days, I felt motivated to tackle it solo. But could I learn to paddle in time? I don't own a boat and never paddled. Sheepishly, I reached...
22 days ago • 2 min read
Hi Reader The Nourished Life! Vol 3. An online magazine to nourish your sense of adventure, health, and peak performance. Access the Mag Happy reading, Karen Hill Performance Nutritionist, PhD Apply for 1:1 coaching Have questions? Hit reply to this email and I'll help out! Nipaluna/, Hobart, Tasmania 7015Unsubscribe
29 days ago • 1 min read
Here you go, Reader Five simple steps… Step 1. Is it the right time and is it safe for you to do so? Meaning, if you are 8 weeks out from your target event being in an energy deficit is not going to help you perform at your best. Think ahead. But, If the answer is Yes, then continue reading. Step 2. Eat more food at the right time. This means carbohydrates before, during (for sessions that require it) and after training sessions. Reduce your energy intake away from your training sessions so...
about 1 month ago • 2 min read
Hi Reader I dove into a post-grad sports nutrition diploma —it's everything I hoped for, packed with the latest knowledge to help me support you even better! But… let's just say my commitment to perfect every assignment slowed me down—a lot. I was spending double or triple the recommended time to make sure I nailed every detail. Add in my love for epic adventures (the longer, the better), building my social networks (real life ones), wanting to do everything in life all at once and, well… I...
about 1 month ago • 1 min read
Hi Reader Welcome to The Nourished Life, Volume 2. Inside, you’ll find stories from my adventure in the Arthurs Range, tips on optimising energy with performance plates, and insights from athletes on the real benefits of nutrition coaching. Plus, a race report from the Freycinet Challenge and a recipe designed to fuel your performance. Do you have a performance nutrition question that you want answered in next months issue? Or a specific nutrition topic covered? Click the image to jump...
2 months ago • 1 min read
Hi Reader We all possess an inner athlete yearning for adventure, challenges, the great outdoors, and the energising force of food. Welcome to The Nourished Life. This monthly online magazine is exclusively available to my email subscribers. If you have a friend, colleague, adventure buddy who would enjoy reading - share this link to make sure they don't miss out. What performance nutrition question do you want answered in next months issue? Karen Hill Performance Nutritionist, PhD Apply for...
3 months ago • 1 min read
Hi Reader Do you eat the same amount everyday? Or, struggle with excessive hunger on rest days? Take a read of the article below. Nutrition periodisation may be the missing piece in your performance puzzle. Nutrition Periodisation for the Everyday Athlete By strategically adjusting your intake based on your training intensity, duration, and goals, everyday athletes, like you and I, can maximise our potential. Continue reading Updates with Hillistic Coaching Going forward these newsletters...
5 months ago • 1 min read
Hi Reader, How many different plant foods do you eat each week? If you follow me on Instagram you may (or may not) have seen my story inviting my newsletter community to join in on a little challenge. The 30+ different plants per week is not a new concept but it is a food trend that I am happy to get behind. The 30 different plants came from one of the largest international gut health studies that found people who consumed 30 or more different plant-based foods per week had much greater...
5 months ago • 2 min read