Wellness

Can you ‘stress-proof’ yourself with exercise?

James Hewitt – Performance Scientist Many of us try to dissolve the worries of the day in a pool of sweat on the treadmill or spin-bike, but growing evidence supports the idea that exercise can have a more long-lasting impact on our capacity to cope with stress. Stress can be emotional, physical or psychological, but...

Five ways to maintain health during isolation

By Ashlie Lopez Acting on the basis of government advisories, international protocols and mane ESA doctors review reports, millions of people around the world are living in a state of lockdown. This is necessary for us to be safe, but at the same time, it creates challenges for our health—mental as well as physical. This is because...

3 Easy steps to improve your physical activity next year

“More haste, less speed” is a proverb that has been around for years, meaning if you try to do things too quickly, it will take you longer in the end. As we all know, this is very true in life, but also in physical activity. How many times have you sought to complete a project...

Resilience in sports and business part 1

What is Resilience?  Resilience is the capacity to recover quickly from difficulties; toughness. Oxford Dictionary Resilience is a big topic so this will be just the start!  All of us, no matter how successful in our field, will face adversity at some point in our career, be it sport or work. Although often unavoidable, these...

Which running recovery method is for you?

A common shortcoming we find among the ultra marathon population is the lack of focus on appropriate recovery and rest. To succeed during a multi-stage race, being able to go again is one of the most important factors for success, and to do well in your training it is exactly the same. Being able to...

Ultramarathon training and the importance of sleep

Sleep is one of the most important factors in maintaining our health. It’s just as important as exercise and sticking to a healthy diet. Never have we been more aware of how important sleep is, yet people are getting far less than they did in the past. This is primarily down to an increase in...

Why yoga is great for athletes

Yoga has been practiced in some cultures for hundreds of years, but more recently it’s become increasingly popular all over the world, with all kinds of people. Yes, whilst many like to dismiss yoga lovers as ‘those bloody hippies’, it’s no longer just the preachers of peace and love who swear by it, now so...

The science behind detraining

Written by Chris Taylor Sporting events the world over have ground to a halt. Six Nations fixtures were the first to fall, then mass participation marathons and indoor competitions, swiftly followed by international athletics, domestic team games, anything with ‘world tour’ in the title and, eventually, begrudgingly, apologetically, the Olympic

The perfect breakfast smoothie for ultra runners

If you’re looking for an all in one power smoothie to fuel your mind and body for the day to come, you can do little better than the below recipe. It’s packed with goodness and can be made in under 3 minutes in a blender. It tastes delicious so get it in you and feel...

When you shouldn’t train through pain

Training through pain. Is it a good idea? Training is not something professionals see as an everyday activity. It is a habit and a way of living and breathing. That is why whenever an injury kicks in, most people ignore it and keep training toward their goals. This often results in worse issues than only...

Mental Health: Olympian Leon Taylor’s top tips for managing mental health

Great Britain’s Olympic diver Leon Taylor was hyperactive and labeled a ‘problem child’ by the family GP. Leon’s parents tried to tire him out rather than use medication, and that’s when his love of activity and appreciation of the benefits began. During his competitive career and in the past 10 years as a mentor and..

The rise of veganism within ultra running

WRITTEN BY CHRIS TAYLOR Chris is our Operations Manager. His interests include, and are limited to; ultra running, plant-based foods to eat whilst ultra running, and ultra running with dogs. In the last ten years, participation in ultramarathon events has grown by 345% worldwide (according to RunRepeat). In the same period of time, veganism has...

5 Wellness favourites

There are so many things you can do (or use) to help improve your life. Often I get asked the main things I personally take advantage of when it comes to keeping happy and healthy. So, with that in mind here is the first of a monthly segment on the blog that will showcase 5...

5 Steps to increase your awareness of sugar content in packaged food

The average Australian consumes around 14 teaspoons or 60 grams of free sugars per day. Recently the World Health Organization recommended that for optimal health we should restrict our added ‘free sugar’ intake to less than half of that, at just 6 teaspoons. But what is ‘free sugar’? Where is it found? An

Amid CoronaVirus – why I run?

By Kelly McLay With races and events being canceled or postponed, gyms closed, and all exercise moving to virtual or solo practices, it’s incredibly hard to set goals. This virus has had a global effect on athletes. These are tough times; on so many levels. But these losses pale in comparison to the greater losses...

How to manage your self-talk

“You live the words you tell yourself in your mind.” — Dr. Magdalena Battles We all have that inner voice which provides a running commentary be it positive or negative. This voice combines conscious thoughts, with unconscious beliefs and biases. Given this commentary happens all day long its a wonder we get anything done at all!&nb

The proof is in the pee!

You know those days when you just don’t get around to drinking three glasses of water, let alone eight! On the average sitting-around kind of day, that wouldn’t be such a problem, but add more activity – especially intense and prolonged activity – and dehydration can become an issue. Dehydration strikes when your body doesn’t ha

What kind of parkrunner are you?

By Ricci McGreevey – Parkrun Australia Within the world of parkrun, there are many different types of parkrunners. From the millions of people who turn up at a parkrun around Australia, you are bound to spot one of the following types of parkrunners. But, the big question is, what kind of parkrunner are you? The...

What really affects your health – genes or routines?

By Pippa Luakka – Medical Director Health takes different colours at various stages of human life. A child laughing and playing in the yard with his dungarees on, a person in his working age performing his long road cycling route and a senior citizen climbing the stairs to his apartment without any aids are all...

5 Tips to achieve a balanced, healthy lifestyle

Welcome to a new year. You have probably set some resolutions for yourself, whether that’s written down, or just sitting in your head. Most people manage to keep those resolutions for only a couple of weeks. I want to share some ways to make those resolutions stick, by doing small things consistently. As a Health and Wellness...

Day trips from Melbourne ultimate guide

With so much to see and so many ways to travel, picking the best day trip from Melbourne can be overwhelming. We’ve gathered our top tips to help you figure out which Melbourne day tour is right for you. How to pick the best day tour from Melbourne There is such a diversity of experiences...

What is the key to sustainable high performance?

“What is the key to sustainable high performance?” asked Hintsa’s Chief Innovation Officer, James Hewitt, as he addressed the audience during the Nordic Business Forum conference. “We’re never resting. We rarely focus. We can’t always be ‘on’. https://www.youtube.com/watch?v=xnIAoZDGq-U Much as the Tour De France push

Why is sweating so good for you?

Sweating; ‘eww’, ‘gross’, ‘smelly’, ‘embarrassing’, ‘unfit’. Here are just a few of the phrases you may hear if you’re dripping with sweat after a workout or on a hot day. Sweating has mostly negative connotations, however, very few people realise just quite how important sweating is for our body’s daily functioning and for

Outside is literally just outside, and it's so very very good. #getoutside 👌Image via Lucas Wesny.

The benefits of mindfulness for ultra running

Mindfulness has its roots in ancient Buddhist teachings and has been around for thousands of years, however its practice has only become mainstream in the last decade or so. As more and more best-selling mindfulness apps emerge, its curative powers appear more wide-ranging and its interested parties more diverse — from the NHS to NASA,...

What is the best diet – finding the right nutrition goals

As a nutritionist to Formula 1 drivers, an important part of my work is to get clients to their optimal weight. ‘Optimal’ is the key focus here. I am not interested in getting drivers as light as physically possible, despite there being some competitive advantages to this. I am focused on getting them as healthy...

How to be fit and fulfilled

10 years ago, at the age of 29, I was living what I thought was a perfect, healthy lifestyle. I did yoga every day. I surfed close to every day. I ran often. I ate really well. I was fit and happy. But then I got a wake up call – I found out that...

Does a strong core help with posture?

So, your shoulders or knees are sore, or your back is tight, but you haven’t done anything out of the norm – you’ve trained the same way, your week has been the same and you can’t work out why this has happened. Sound familiar? If this is you, then there’s a good chance that your posture...

Being injured is one of the most frustrating times. So is getting old 😂

I'm making this week mine. #pma 😋

Best attractions in Mornington Peninsula

Things to do in Mornington Peninsula The Mornington Peninsula is the ultimate short trip from Melbourne. It’s got a laid-back beachside atmosphere, piers that stretch into the endless ocean, dreamy coastal bushland, dramatic rocky bays, and turquoise ocean pools. Then there’s the exhilarating hiking tracks, hedge mazes, a strawberry farm,

The best ways to overcome an exercise rut

Of course, having an exercise routine is great; you can get into the same habits each day, each week, and ensure you remain fit and healthy. However, sometimes routines can become mundane and more significantly, can cause your fitness to plateau because your body is too accustomed to the training and is no longer challenged...

The secret to successful behavioural change

By Matti Kontsas Science and Development Director Behaviour change is highly relevant for your health and performance, as more than 50% of illnesses are caused by human behaviour. If you find yourself struggling with change, don’t worry, you are not the only one. But why is it so difficult to change your ways? Recent research has...

Such a helpful article 👌

Damien Dau . 1 week ago

Physical benefits of cold water/ice bath

When I was a competing athlete I absolutely hated ice baths. I was told I had to do it, it would help me recover. Train, ice bath, compete, ice bath, and so on. I’d have done anything to get out of it. Now, you’ll find me enjoying daily dips in the English Channel in December...

The benefits of yoga for overall fitness

Yoga is an ancient form of exercise, originating in India thousands of years ago. It has only recently become increasingly popular within Western societies. You might just think it’s another one of these fads, like avocado on toast, or Pokemon Go. But let’s hope it’s not, because practicing yoga is incredibly beneficial for us. There...

Irritable bowel syndrome and endurance sports

Athletes of all levels and different sports can suffer from gastrointestinal issues that can affect performance in both training and racing. In this text, we’ll focus on irritable bowel syndrome and the nutritional challenges it poses for endurance athletes. Exercise alone can lead to some uncomfortable side effects since it can alter blood flow

What is the Grampians famous for?

The Grampians Known for its dramatic bushland as well as its rich history, the Grampians is bursting with as much culture as it is picturesque landscapes and outdoor adventure. A haven of otherworldly natural beauty, the Grampians National Park, located about three hour’s drive north-west of Melbourne. It is an ideal destination for avid hikers..

Stay home exercise tips

Many of us out there are probably having to adjust our training sessions at the moment to much more home-based workouts. Perhaps you’re loving it, or maybe it’s driving you crazy? There’s no arguing it comes with its pros and cons. For starters, we’re probably more flexible in our training than ever before (not in...

Sleep for performance & recovery

How to sleep better than ever As one of the most important functions that feeds us with energy, sleep is vital to the health of every athlete. But more importantly, sleep affects the mood, well-being and most importantly – performance of an athlete during a competition or training. This being said, many athletes and Olympians...

Rise (and fall?) of the ‘Superboss’

By James Hewitt Performance Scientist Do ultra-running CEOs and IronMan MDs represent the ideal for health and performance? At Hintsa, we have the privilege to work with a wide range of clients, across a spectrum of activity levels, from elite athletes to office workers. We regularly talk about the benefits of physical activity and encourage a

Some really helpful tips 👍

Damien Dau . 1 week ago
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Nutrition and hydration tips for the beginner endurance athlete

Training for your first marathon or triathlon? What you eat and drink can help you achieve your goals – or make them harder to reach. Here are some useful tips on how nutrition boost sports performance by top-level triathlete and nutritionist Kaisa Sali. Are you starting a new endurance hobby or have you signed up...

Rest vs Recovery

The Importance Rest & Recovery For Every Athlete Many people tend to think that rest and recovery are same things when viewed from the prism of sports – and when practiced by athletes. People have been using both phrases ‘Are you recovering?’ and ‘Are you resting?’ to athletes – and although they are similar to...

Optimising your nutrition in hot weather

How Do Your Bodily Functions Alter During Hot Weather?   In general, the human body is pretty amazing at multi-tasking. Some of us can even rub our stomach while tapping the top of our head – hats off to you people, hats off. However, when exercising, especially during hot weather, our body has to prioritise...

Where can I go hiking in Melbourne?

HIKING MELBOURNE With its parklands, gardens, rivers, and coastal bays, Melbourne is a great place to explore on foot. Whether a casual stroll along the Yarra River, a wander through the Botanic Gardens, or a more challenging hiking trail somewhere a little beyond the city limits. You don’t have to journey far from the city...

Is your fitness regime killing your relationship?

Maybe you’ve met someone new, you like them, but the time they’re wanting to spend with you is seriously impinging on your training routine. There are gym schedules to stick to, meals that have to be eaten at certain points in the day, and the new running program… Or perhaps you spend most of Sunday,...

How does carb loading work?

Carb loading: What is it and how can it help with performance?   What is it? Carbohydrate loading, or ‘carb loading’, is a method widely used to increase energy available for endurance events. During exercise, our muscles use glycogen, or stored glucose, for energy. Carbohydrates is the easiest food group for our body to convert...

Does lack of sleep affect sporting performance?

Does lack of sleep affect sporting performance? Let’s take a look.   Sleep: we love it and often we just can’t get enough of it. Especially as we get older, sleep is usually the first thing to be sacrificed as we try to fit everything into a jam-packed 24 hours. But if you’re training most...

Fasted training

Fasted training is it right for you?   You may well have heard all sorts of different and contradictory views regarding fasted training; is it good or bad for you, does it help you to build up endurance or burn fat like never before to get those cheese-grater abs you’ve always dreamed of…? Well, we’re...

LCHF the ultra runner diet?

Although the benefits of a low-carbohydrate high-fat (LCHF) diet have long been touted by the likes of Arctic adventurers and extreme explorers, the concept first gained public traction in the early 2000s with the rise of fad diets (such as the Atkins and paleo). However, rather than fading into insignificance, interest in the LCHF diet and...

Benefits of training with others

We all know that there are many benefits, physically and mentally, of being active, but how can we break down the barriers that prevent us from exercising more? Busy schedules and hectic lives often scupper our training plans. Most people would much rather hang out with their friends than head off to the gym after...

Things to do in Phillip Island

Phillip Island is known for its wildlife and natural landscapes, and at just two hours drive out of Melbourne — connected to the mainland by a bridge — Phillip Island is a popular day trip for those who love the coast and enjoy spending time outside in nature. With its famous beaches and walking trails,...

FAQ: Coronavirus and training

How to train indoors? How to maintain motivation when all races are cancelled? How to take all of this into account in your diet? You asked about training in the times of covid-19, we answered. HOW TO TRAIN INDOORS IF YOU’RE NOT ALLOWED TO GO OUTSIDE? Endurance training is easy indoors if you have a...

Plan the work, work the plan – why you should plan training

At the 2016 Olympic Games in Rio this summer, we witnessed some incredible achievements by the world’s best athletes. These performances are of course not down to luck, but years of training, planning and competing to get to that one point where you need to deliver the optimal performance. One of the sayings that I...

The art and science of the bike fit

By Connor McKay B.A Physiotherapy Connor is a full-time physiotherapist and an elite level age group triathlete. He worked in a bike shop whilst at university, igniting a love for bike fitting. This passion has only expanded as a professional, utilising his skills and knowledge as a physiotherapist in conjunction with his own impressive experiences

Running at coast – 7 reasons you must participate!

By Ashlie Lopez breathing.com Running is known as the method that allows animals or humans to move fast on foot. The main feature of the running body is that it changes the kinetic and potential energy. Running refers to the term of speeds reaching from jogging to running. Running plays an important role in our...

Does music affect the way you train?

For most of us, our first thought in response to this question is an immediate ‘yes’; think of Rocky running through the woods to ‘Eye of the Tiger’ – of course it affects the way you train – music can pump you up so much you can lift bags of rocks, sprint up mountains and do hundreds...

Recipe: Easy protein energy balls

Protein Balls are a simple, easy snack to keep on hand in the fridge for those times when you need instant fuel – and it also helps to keep your healthy eating regime on track during those times when you may be tempted to stray. These amazing, simple protein balls are super easy to make...

Puka up: More than just a ride

By Dan Wilkins In 2016, 2866 people tragically lost their lives to suicide. On average seven people per day die by suicide in Australia and it is estimated a further 65,300 people attempt suicide every year. For every suicide in Australia, it’s estimated there are another 30 attempts. The link between those terrifying statistics and...

Cyclists’ tips for avoiding bruised tackle

A couple of years ago I spent two weeks cycling around China, doing about 75-100km a day, a lot of it on very rough roads – which made me appreciate the padded bike pants and gel seat cover a friend in the know made me buy before I left Australia. But as sore and swollen...

How to stay mentally and physically fit during the Coronavirus crisis

With thanks to Travis Ireland from Run Down Under Amidst all the negativity and uncertainty the last few weeks have bought to the world, I’m excited to share some positive news from around the world – all put here to re-iterate that we should all be getting out the door to continue to run and walk...

‘Free dog’ time

By Dr Kate Gazzard Dr Kate Gazzard is both a medical doctor and physiotherapist with 20 years of sports medicine experience. Amongst other roles, Kate is currently the Australian Medical Delegate for the International Triathlon Union (ITU) World Cup Triathlon in Australia and is the Medical Adviser for the Triathlon Australia Technical and Ope