Nutrition to enhance performance

Enhance your training with the right refuelling

By Lisa Sherman, Nutritionist and regular Rejoover


An important, but often overlooked, part of any training plan is ensuring we are providing our bodies with the right nutrients to optimise both our recovery and performance.  A key way to do this is with your post workout meal.  Ideally, you want to consume a balanced and nutrient-rich meal within 30-60mins post your training session. This meal should have good quality protein, plant based and complex carbohydrates and healthy fats.  It doesn’t need to be fancy or take a lot of time to prepare. I have a few go to meals that I alternate as variety is also important.  We need to consume lots of different types of whole foods as this provides more nutrients forour body.

Here are three of my favourite post workout meals and all take less than 10mins to prepare.

Omelettes - eggs are a complete protein (needed for muscle repair and growth, plus numerous other health benefits), will help you to feel full for longer and are low in calories (good for those looking for weight loss or maintenance). With eggs being so versatile, you can include any number of fillings with your omelette (a great way to get more vegetables into your diet).  My favourites are sliced tomatoes (numerous health benefits including helping to regulate blood sugar and strengthen bones), kale and spinach (antioxidant and anti-inflammatory and good source of magnesium, a must for good recovery and energy production), chives and avocado (a good dose of healthy fat).

Mushrooms - another good protein source and high in other nutrients such as selenium, zinc and vitamins B2, B3 and B5, promoting optimal health and supporting the immune system. Slice the mushrooms and fry with some garlic (great for the digestive system and cardiovascular health), basil (also beneficial for cardiovascular health, anti-inflammatory and helps reduce stress) and spinach, serve on seeded sourdough with small amount of goat’s cheese (high in calcium for strong bones).

Oats - these are a great superfood, and a good source of protein, fibre and complex carbohydrates.  Oats are important for digestive health, controlling blood sugar and will keep you feeling full until lunch time. I cook my oats with water on the stove and then add sprinkling of cinnamon (anti-inflammatory and can help fight fatigue), some almond milk (good source of protein and calcium), and a mix of berries - whatever is in season, great source of vitamin C (for immune support), antioxidants and anti-inflammatory. For a little bit of sweetness and nutrient boost, add a couple of chopped dates (aids the immune system, digestive system and good for stress relief().

There are lots of other great options for post workout meals - I have plenty of recipes to share - happy to chat at training or drop me a line at

Adrienne Taylor, Lisa Sherman (centre) & hubby Grant Sherman holiday training at Byron Bay

Adrienne Taylor, Lisa Sherman (centre) & hubby Grant Sherman holiday training at Byron Bay

Six Foot Track Camp & Race 2018

Six foot track logo image005.png

Rejoov Runners proudly hosted the official Six Foot Training Camp at Jenolan Caves 20-21st January 2018. Rejoov coaches Chris & Greta Truscott were thrilled to host a sensational group of runners & guest speakers. Runners were from various fabulous clubs and as far as Bathurst, Wollongong, Central Coast as well as Sydney.

Six foot happy campers on day 1 at jenolan caves about to head out on their run 

Six foot happy campers on day 1 at jenolan caves about to head out on their run 

Day 1 included an hour out and back run from the Six Foot Track race finish line, a refreshing waterhole dip then talks from leading run experts & a delicious buffet dinner. Talks included Alexander Craig from Camelbak, Peter Sweeney Body Mechanic physio, Roger Hanney from Hoka One One who brought along trail running shoes for us to test out and dietician, Georgie Moore. Thanks Tailwind Gavin Markey for your tubs and sachets to keep everyone hydrated all weekend.

Day 2's long run started at Deviation (35k mark) & went reverse along the course out & back up to 4hrs, building confidence & fitness like no other, being on the course itself.

Tailwind’s Community Spirit award went to Michael Rossendel for not only being friendly & taking part in all activities like all campers but also for helping Mark Kneebone with superb first aid after his fall on the long run today. He’s bounced back well and no one got lost woohoo.

2 x Hoka shoes lucky draw prizes went to Sarah Harvey & Philippa Castro.

The camp concluded with a waterhole dip & chat over a tasty lunch from the chefs in Caves House.

We stayed overnight in the very iconic Jenolan Caves House in shared or private accommodation, with buffet dinner and lunch included. 

For a full album of pics please head to our Rejoov Runners page on Facebook:

#sixfoottrack #bluemountains #rejoovrunners #hokaoneone #tailwind #camelbak #thebodymechanic #trail #ultra

Six foot track camp Jan 2018.jpg

The Six Foot Track (http://www.sixfoot.comis a 45km trail stretching across the Blue Mountains from The Explorer's Marked Tree, near Katoomba, to Jenolan Caves. The marathon started in 1984 and follows the length of the entire trail. Every year since its inception, this event has grown and evolved into one of Australia’s premier events. So much so that it now only offers entry via ballot (Nov 27th) or pre-qualification.

The Six Foot Track ultra event is scheduled for March 10th 2018.

Some interesting historical facts about Six Foot: 

The word Jenolan is believed to be an indigenous word for "high place”.

"The caves are the most visited of several similar groups in the limestone caves of the country, and the most ancient discovered open caves in the world.[3][4] They include numerous Silurian marine fossils[5] and the calcite formations, sometimes pure white, are noted for their beauty.[6]The cave network follows the course of a subterranean section of the Jenolan River. It has more than 40 kilometres (25 mi) of multi-level passages and over 300 entrances. The complex is still being explored. The caves are a tourist destination, with eleven illuminated show caves open to paying visitors."

"In the mid-1880s, hotel keepers in Katoomba wanted to improve business by constructing a road to the Caves from their town, but the steep, rough ground between the caves and town was a major obstacle, and several attempts failed. However, representations were made to the Premier by Peter Fitzpatrick of Burragorang, who was connected to some mining operations near Katoomba. In April 1884, William Marshall Cooper, Surveyor of Public Parks for the State Government, was assigned the job, and worked out a horse-and-carriage track in a 10-day trek from Katoomba to the Caves. The route was, he remarked, 26.5 miles from the Western Hotel in Katoomba. "... Anyone accustomed to walking can do it comfortably in 12 hours... when the proposed horse track is completed, it will be a very enjoyable ride of five hours." It became known as the Six Foot Track.” 

"Tourists visiting Jenolan Caves can stay at the heritage-listed Jenolan Caves House. It was designed in 1897 by government architect Walter Liberty Vernon as a resort or retreat for the wealthy. To cater for the expectations of the well-to-do, Vernon included a ballroom and grand dining room, now Chisolm's Restaurant. Chisolm's is open for dinner every day, serving modern Australian cuisine. Facilities include an hotel/motel complex, self-contained cottages, restaurant, bar, and cafe”.

First Six Foot race: "24th of March 1984, only seven people faced the starting gun, which was fired by Peter Quirk, the Blue Mountains City Mayor.”

You will be staying overnight in the very iconic Jenolan Caves House in shared or private accommodation, with buffet dinner and lunch included. You will gain access to most of the trail itself via our planned training run on Saturday and long run Sunday and you will be provided with invaluable advice and practical sessions around core strength, stretching, nutrition and generally what to expect on the big day.

Below is a profile of the course. Believe it or not, it’s officially a net downhill course although it does feel like you are running uphill most of the way. It is a tough event but very enjoyable at the same time. You need to be a runner to understand.

Six foot elevation image007.jpg

And below is an image of Caves House right down in the valley where you can explore the many caves on offer if you haven’t already had enough exercise.

Caves House - Jenolan Caves - The Finish Line! 

Caves House - Jenolan Caves - The Finish Line! 

Good luck for all your training and preparation. Email Chris & Greta if you need an online program or can attend the group sessions in Centennial Park Sydney. 

We look forward to seeing the Rejoov orange and pink singlets flowing along the Six Foot Track. See you at the Finish Line at Jenolan Caves. 

Chris & Greta Truscott - or or call us on 0419 021 694

White Fence Track Club twilight Summer series

A Christmas themed WFTC series #3 on Wed evening 6th Dec was our biggest night yet, thanks so much everyone for coming along. We were lucky the storm passed a couple hours beforehand, leaving us with beautiful sunny conditions, a fun warm up together, the white fence shenanigans & post race picnic & drinks. 

Top 3 males: 

1. Chris Truscott in santa hat 11.24 new WFTC record taken from Ali Najeem’s 11.27 from series #2

2. 12.42 Mark Higgs (debut)

3. 13.06 Johnny MacCormack

Top 3 females:  

  1. 14.25 Maya Borthwick 
  2. 14.29 Rachel Birds 
  3. 14.47 Rachael Honeywood 
WFTC #3 Dec 2017 gp start.jpg

A big thanks for our lucky door prizes - 2 bottles of fine wine from Taylors Wines and Revvies for 2 x packs caffeine strips & chamois perfect for towelling down after a hard run! Winners: Zac Smith, Sarah Bembrick, Rachael Honeywood & Haley Kain. 

WFTC #3 Zac Taylors winner.jpg

Host Adam Ballesty & Diagio work team. Time Keepers Rejoov coach Greta, Catrina Henderson (a big love mercy fan) & Zoolander/rejoover Olivia Burton. Xmas tunes by Love Mercy CEO Caitlin Barrett. Thanks to all the cheer squad that simply came to watch and hang out. Thanks everyone from various clubs - Rejoov Runners, Hurt Squad, Sydney Striders, Zoolanders, TriZone, Sweat, JORG, Run Crew, Jock Athletic, Love Mercy Foundation, Out Run Cancer & Running for Premature Babies. 

Full WFTC 3.6k results: 

  1.  Chris Truscott in santa hat 11.24 new WFTC record 
  2. 12.42 Mark Higgs (debut) 
  3. 13.06 Johnny MacCormack 
  4. 13.15 Luke Barrett (debut) 
  5. 13.54 Darren MacGregor 
  6. 13.58 Matt Wacher (debut)
  7. 14.25 Maya Borthwick
  8. 14.29 Rachel Birds 
  9. 14.31 Jack Basil-Jones Diagio (debut) 
  10. 14.41 David Cross 
  11. 14.45 Josh Kolo 
  12. 14.47 Rachael Honeywood 
  13. 14.49 Zac Smith 
  14. 14.57 Haley Kain
  15. 14.59 Tommy Callachor 
  16. 15.18 Aiden Karaman PB
  17. 15.20 Alia Karaman 
  18. 15.27 Darryl Chrisp  
  19. 15.28 Karl Hayes  
  20. 15.30 Dan Forgette
  21. 15.33 Hayden Abercrombie (debut)
  22. 15.46 Sarah Bembrick
  23. 16.10 Alex McCulloch (debut) 
  24. 16.19 Andrew Boulton (debut) 
  25. 17.04 Calvin Jacob (debut) 
  26. 17.06 ? 
  27. 17.24 Warren Aronstan (debut) 
  28. 17.35 Daniel Hill 
  29. 18.06 Polina Tan 
  30. 18.15 Nick Havers 
  31. 18.31 Emma Trehy
  32. 18.36 Hannah Cunliffe
  33. 18.37 Sarah Collins 
  34. 19.29 Rey Reodica 
  35. 20.02 Lesley Mason 
  36. 20.09 Cathy Rowney & dog Jake 
  37. 20.13 Lisa Studenki 
  38. 21.05 Lidia Scotto di Vetta pushing pram 
  39. 21.05 Robin Ball
  40. 21.05 Fiona McDonald 
  41. 21.58 ?
  42. 23.05 Siobhan Cunliffe 
  43. 23.12 Luca Turrini pushing pram 
  44. 30.30 Marguerite 
WFTC #3 kids start.jpg

Kids run (20 kids - thanks partners for helping out - Vets, Chris Tan & Jason Bembrick & gang): 

Boys 1k

  1. Harry Ballesty 
  2. Jack Honeywood 
  3. Jaden Truscott 

Girls 1k 

  1. Neve Corgette 
  2. Eden MacGregor 
  3. Isla MacGregor 

Kids 1k/500m (not listed in order of finishing as it got chaotic with kids going everywhere haha - we need more marshalls, but the kids had a ball which was awesome to see) : 

Alex & Oliva Tan, Ava & Chloe Bembrick, Olivia & Zara Borthwick, Lucas & Noah Kain, Lucy Forgette, Alice & Lucy Ballesty, Bridey MacGregor, Seb Higgs, Hadley Barrett 

WFTC #3 kids cheered on by mum.jpg


White Fence Track Club series #2 hosted, drinks, race briefing & music by AB. Photography Carolyn. Lucky door prizes by the Running Club Bondi Beach. Time Keepers G, Caitlin Barrett, Oliver Gissing. Supporters Fein family Peter, Paul, Nicole & baby. Alia’s daughter Alyssa. Jo Mawson & Finley, Naomi Tancred. Thanks everyone for going from various clubs (listed below) with most from rejoov. 


WF 3.6k (no cutting the mckay corner):  

1 Ali Najeem 11.27 Jock athletic, new WFTC record from Chris Truscott in race #1 11.28 

2 Johnny MacCormack 12.59 

3 Maya Borthwick 14.01 new record off Rachel Birds in race #1 14.26

4 Darren MacGregor 14.02

5 Melissa Campbell 14.44 jock athletic 

6 Patrick Molloy 14.50

7 David Cross 14.53

8 Damian Tancred 14.54 Athletics east

9 Rachael Honeywood 15.00

10 Hayley Kain 15.00 (Rach & Hayley another tied finish)

11 Karl Hayes 15.07 TriZone

12 Mary Stringer 15.11 

13 Darren Bagnall 15.14

14 Georgina Eden 15.19

15 Sammie Feeley 15.28 WF PB 

16 Darryl Chrisp 15.33 Sydney strider 

17 Alia Karaman 15.49 JORG & run crew 

18 Aidan Karaman 15.50 (Alia’s son) 

19 Liz Comber 16.18

20 Emily Bassett 16.21

21 Daniel Hill 17. 39 

22 Emma Trehy 17.58 WF PB

23 Lesley Mason 20.04

24 Anne Cumming 20.49 

25 Lisa Studencki 20.50

26 Aofi Suttle 23.36

27 Noel 23.56 dog chasing Aofi for a WF PB

WFTC #3 group hands up start.jpg


Kids 1k:

Josh Tancred 4.49 

Harry Ballesty 5.10

Eden MacGregor 5.42

Jaden Truscott 5.52

Bridie MacGregor 5.58 


Kids 500m:

Jonno Tancred 3.15 

Lucas Kain 3.20

Noah Kain 3.30 

Isla MacGregor 3.32

Alice Ballesty 3.34

Lucy Ballesty 3.40 

Charlie Fein 3.42  sweat



WFTC #1  launch results 4/10/17


WF 3.6k males top 3:

Chris Truscott 11.28

Chris Strom 12.32

Darren MacGregor 13.30


WF 3.6k females top 3:

Rachel Kay 14.26

Lisa Sherman 15.06

Rachael Honeywood & Hayley Kain 15.20


Full list WF: 

Chris Truscott 11.28

Chris Strom 12.32

Darren MacGregor 13.30

Alex Foster 13.39

Rachel Kay 14.26

Darren Bagnall 15.01

Lisa Sherman 15.06

Karl Hayes 15.09

Dave Stewart 15.15

Rachael Honeywood 15.20

Hayley Kain 15.20

Lisa Gibson 15.41

Sammie Feeley 15.50

Emma Starritt 16.15

Bronwyn Armytage 16.38

Paul Wilson 17.15

Rebecca Dixon 17.23

Emma Trehy 19.18

Kim Colville .. 19.38 

Lesley Mason 19.52

Susan McCallum 19.52

Trish Grant (Hyslop) 20.21

Peter Fein 21

Paul Fein 21 father & son running together 

Siobhan Cunliffe .. 

Olivia Burton .. 

Aoife Suttle & dog Noel 🐶 25.36

Alex Burton 30.20 11yrs old 

Dan Forgette friend running with Alex 30.21

Total 30 🙌🏼 


Kids 1k: 


1. Jack Hyslop 4.54

2. Shamus Hyslop 5.06

3. Oliver Hyslop 5.35

4. Jack Honeywood 6.15

5. Ben Dixon 6.50

6. Lucas Kain 7.15

7. Noah Kain 7.16



1. Samantha O'Shannassy 6.30

2. Eden MacGregor 6.33

3. Isla MacGregor 7.12

4. Danika Stewart 7.13

5. Lucy Dixon 8.25

6. Bridie MacGregor 8.30

7. Lucy Ballesty 8.41

Total 14 kids 🙌🏼


Cheer squad x 20: 


Toni Calvert 

James Dixon 

Lisa Studencki 

Nicole Fein

Rowan Gibson

Deirdre Hopkins 

Jennifer Lowry

Grant Sherman

Caroline Ballesty

Sue Gerty

Melissa MacGregor

Andrea O'Shannassy



Luke Sherman

Jos Bagnall 

Hunter Calvert

Jaden Truscott 

Jasper Burton 

Lucy Stewart

Rollo Strom 

Isaac O'Shannassy