PrettyStrong

🎉 Celebrating Fe’s incredible 1500m swim! 🎉

With a time of 25:40, she showed strength, determination, and confidence in every stroke – even in choppy waters.

What makes this even more special? The mental resilience it took to step up, push through, and recognise how far she’s come in her journey.

Sometimes it’s not about the perfect outcome but about showing up, giving your best, and celebrating progress.

Fe’s words say it all: ”The best feeling ever and a huge confidence boost!” 💪

Beyond excited for Fe on as she sets her sights on even bigger goals in 2025 and 2026!

I’ve got 1 more week in Sydney! And here are 5 ways I’ve been staying on track whilst I’ve been travelling and some things you can try on your next trip ✈️

1️⃣ Pack travel-friendly snacks

- Bring protein bars, nuts, or dried fruit for easy fuelling on the go

- Keep snacks handy for flights, long days, or when healthy options are limited

2️⃣ Stick to a flexible routine

- Plan your workouts, but don’t stress if you need to adjust

- A 20-minute hotel workout or a quick run is still progress!

3️⃣ Use hotel amenities

- Hit the gym, swim in the pool, or use the stairs for cardio

- No gym? Try a bodyweight circuit in your room! (Bring a b***y band with you!)

4️⃣ Prioritise sleep

- Jet lag and busy schedules can disrupt recovery

- Create a calming bedtime routine and aim for 7-8 hours when possible

5️⃣ Stay hydrated

- Traveling can be dehydrating, especially with flights

- Carry a reusable water bottle and sip throughout the day

💡 Traveling doesn’t mean “starting over” - it’s about doing what you can with what you have!

📌 Save this post for your next trip and tag a friend who needs these tips!

Here’s a high-protein day of eating - Gluten Free!!💪🏼

This hits 170g of protein with quick, simple meals and shakes - perfect for busy days.

Protein is key to building muscle and losing fat, and these meals are designed to be efficient, nutrient-dense, and easy to make.

Use this as a guide only - please track your food to match your exact calories and macros based on the brands you use!

📌 Save this post to reference later and share it with a friend who’s crushing their nutrition goals!

Want personalised support to finally nail your nutrition? DM me the word LFG now, and let’s build a plan that works for YOU! ⚡️

Follow me for more actionable tips to help you crush your goals 💖

How to fuel for a half marathon 🏃‍♀️

Fuelling correctly for a half marathon will make a massive difference to your performance.

Here’s a breakdown of what to eat and when:

🍯 2-3 Hours Before the Race:
- Focus on a balanced meal with carbs, a little protein, and low fat.
- Examples: Oats with banana and honey, or a bagel with peanut butter and jam.
- Keep it familiar - avoid anything new to prevent tummy trouble!

🍌 30-60 Minutes Before the Race:
- Top up your energy with quick-digesting carbs.
- Examples: A banana, a piece of toast with honey, or an energy gel.
- Aim for 20-30g of carbs to ensure you start strong.

🏃‍♀️ During the Race:
- Fuel every 30-45 minutes with 30-60g of carbs per hour.
- Examples: Energy gels, chews, or sports drinks.
- Practice your fuelling in training to find what works best for you.

Also don’t forget to hydrate properly - start hydrated and sip water or electrolytes throughout the race.

Fuelling is personal, so test your plan during training and adjust as needed to find your perfect race-day strategy.

📌 Save this post to reference for your next race, and tag a friend who’s running a half marathon this season!

💬 Have a question about race-day fuelling? Drop it in the comments below!

🌟 Client Spotlight: Nancy 🌟

Nancy joined Pretty Strong Coaching in October as a non-swimmer, nervous about the water and balancing her triathlon training with family life. Fast forward a few months, and she’s just swum 1000m — her longest swim ever! 🏊‍♀️

She’s also feeling stronger than ever on land. After years of walking parts of her local “mountain” runs, Nancy just made it to the top without stopping — in a controlled, confident effort. 🏃✨

Her secret?

✅ Tailored programming for swim, bike, and run

✅ Confidence-building strategies to tackle new challenges

✅ Nutrition guidance to fuel her training and energy

✅ Support that fits her life as a mom and full-time professional

Nancy’s dedication and positivity are inspiring, and she’s only just getting started. With 1000m under her belt and endurance climbing, her first triathlon is going to be incredible! 🚴🏃🏊

Are you ready to level up your fitness, gain confidence, and reach your triathlon goals?

DM me the word ‘LFG’ to start your personalised journey today!

Gut health is so important, and if you’re struggling with things such as bloating, gas, brain fog or food sensitivities etc - fixing your gut can make a massive impact.

Your gut isn’t just about digestion but it also effects your energy, mood and overall wellbeing.

Here’s your guide to gut-friendly eating:

1️⃣ Add fibre-rich foods like oats, apples, and lentils to feed good bacteria.

2️⃣ Include fermented foods like yoghurt, sauerkraut, and kombucha for probiotics.

3️⃣ Fuel your gut with prebiotics from bananas, garlic, and leeks.

4️⃣ Reduce inflammation with turmeric, ginger, and blueberries.

5️⃣ Incorporate healthy fats like avocado and salmon to strengthen your gut lining.

💡 As always we want small, consistent changes - these can and will have a massive impact on your gut health.

Which of these foods will you add to your meals? Let me know in the comments!

🔖 Save this post for your next gut health grocery run, and share it with a friend who’s working on their nutrition goals.

Here’s a high-protein day of eating 💪🏼

This hits 150g of protein with quick, simple meals and shakes - perfect for busy days.

Protein is key to building muscle and losing fat, and these meals are designed to be efficient, nutrient-dense, and easy to make.

Use this as a guide only - please track your food to match your exact calories and macros based on the brands you use!

📌 Save this post to reference later and share it with a friend who’s crushing their nutrition goals!

Want personalised support to finally nail your nutrition? DM me the word LFG now, and let’s build a plan that works for YOU! ⚡️

Follow me for more actionable tips to help you crush your goals 💖

🌟 Client Spotlight 🌟

Dayah took on Ironman 70.3 Western Australia with determination, even when the conditions were some of the toughest she’s ever faced.

🌊 Massive swells made the swim gruelling

🌧️ Windy bike rides and rainy runs tested her resilience

😖 GI issues caused by seawater could’ve derailed her

But she trusted her training, nailed her nutrition strategy, and never gave up. 🚴‍♀️💪

She delivered a strong bike leg, crushed her ROTB, and crossed that finish line with pride.

Now, with just a few weeks until her next race, we’re ready to:

✅ Build her swim confidence

✅ Keep improving her bike and run strength

✅ Continue perfecting her nutrition strategy

Dayah’s story proves that with determination, preparation, and the right plan, you can achieve incredible things — even on the toughest days.

If you’re ready to feel confident, strong, and prepared for your next race, DM me the word ‘LFG’ and let’s start building your personalised race-day plan today!

Nutrition can make a massive impact to your recovery.

If you’re injured, you can also eat certain foods to speed up healing, reduce inflammation and get you back training faster.

Here are 5 nutrition tips to optimise your recovery:

1️⃣ Refuel with carbs + protein post-workout (add vitamin C + zinc for extra healing)

2️⃣ Hydrate properly – don’t skip electrolytes like potassium and magnesium

3️⃣ Include healthy fats like avocado and salmon for anti-inflammatory benefits

4️⃣ Spread your protein intake throughout the day (and don’t forget iron and B vitamins)

5️⃣ Keep recovery snacks ready – think yoghurt with berries or trail mix for calcium and antioxidants

Which tip will you try first? Let me know in the comments!

🔖 Save this post for when you need recovery inspiration or share it with a friend who’s working on healing.