Nutrition to enhance performance

Enhance your training with the right refuelling

By Lisa Sherman, Nutritionist and regular Rejoover

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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 wholelifenutrition1@gmail.com

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

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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: https://www.facebook.com/media/set/?set=a.943617379119213.1073741833.151983308282628&type=1&l=7fc4b1ec44

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

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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.

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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 - greta@rejoovrunners.com.au or chris@rejoovrunners.com.au or call us on 0419 021 694

Melbourne, Barossa & Maroubra fun run results 2017

Amazing day for everyone in Melbourne Running Festival 15/10/17 and other events: 
10k
Grant Sherman 41.33 4min PB huge! 
Jack Maxwell 35.31 24sec PB go Jack! 

Darren MacGregor PB 3.05 marathon

Darren MacGregor PB 3.05 marathon

Half
Nick Roberts 72.15 flying the flag for Rejoov!! Thanks Nick one of our ANSW runners
Sarah Binks 1.38 6min pb even after New York! 
Susan MacCallum 2.02.18 with quad injury, over 50 & over 20min pb
Jo Hadley 1.43.40 pb very happy and backed up post Berlin marathon
Bronwyn Armytage 96.44 1min pb woo go Bron! 
Chris Strom 1.23.58 w a cold & achilles trouble well done buddy
Cathy Liu 84.30 pb thanks Cathy for wearing Rejoov also one of our ANSW runners
Michael Baer 91mins recovering from a foot injury 

Lesley Mason PB 4.29 marathon

Lesley Mason PB 4.29 marathon

Marathon:
Lisa Sherman 3.45 We are especially proud of Lisa: "..was tough with a couple of injuries but I’m totally pumped and proud - that’s my 5th marathon in 3 years"
Darren MacGregor 3.05 a 11min pb & Boston marathon dream could come true for 2019, thanks wife Melissa for brilliant updates on everyone  
Maya Borthwick 3.09 a 25min pb we are all so happy
Pete 3.06 & Mel Truscott 3.17 a 1min pb - hubby and wife duo
Lesley Mason 4.29.52 20min pb, gave it everything & hurt a lot, these efforts are gold!

Rejoovers celebrating including Grant's PB 41.33 10k, Sarah Bembrinks PB 1.38 half, Maya Borthwicks PB 3.09 marathon & Lisa Shermans awesome 5th marathon 3.45. 

Rejoovers celebrating including Grant's PB 41.33 10k, Sarah Bembrinks PB 1.38 half, Maya Borthwicks PB 3.09 marathon & Lisa Shermans awesome 5th marathon 3.45. 

Thanks volunteer Pia Gilmour for pics & support from Melbourne. 

 Abby Hewitt ran 20k yesterday & 10k today on challenging beautiful trails in a team as part of the Freycinet Challenge! 

Lisa Mintz has been doing her 3 day grand circle trailfest in Utah, and then the West Virginia Trilogy trail weekend. We can't keep up withLisa Mintz long list of adventures 😃

Massive congrats everyone, what a weekend!

21-22/10/17 Another fabulous weekend of Rejoov club results:
- Double wins for partners Oliver Gissin on his win and pb 2.52.17 in the hilly Barossa valley marathon, he had to fight for it as he wasn't leading until close to the end! And Georgina Eden on winning the Barossa valley 10k 45.25 - both celebrating in a prime location 🍷🍷

Oliver Gissing takes the win in the Barossa Valley marathon 2.52

Oliver Gissing takes the win in the Barossa Valley marathon 2.52


- well done Olivia Johnson, Wendy Cheng, Jacqueline Fox, Sue Gerty and Andrea O'Shannassy in the Sydney trail series -  jumping for joy! 

Rejoov Zebras jumping for joy at the Sydney Trail Series 

Rejoov Zebras jumping for joy at the Sydney Trail Series 


- Great team turn out at Maroubra fun run, congrats 8k runners on your teams win!! Chris Truscott 2nd, newbie Mark Higgs 4th, Jesse Hanna, Matty Burke, Emily Bassett, Cathy Rowney Lidia Scotto Di Vetta Emma Trehy Claire Baber Margaux Taylor Lara Taylor Adrienne Taylor Emma Page Yin Soon Tania Farmer  and myself in the 4k (5th female) 

Some of our Maroubra fun runners - sensational day! 

Some of our Maroubra fun runners - sensational day! 


- Scott O'Connor 31.23 (8th) & John Bartlett 31.59 (10th) our ANSW runners in the windy tough Burnie 10k Tassie
- Mary Stringer, Greg Puttick, Helen Banks in the 120k Bowral Classic thanks to their awesome bike 🚴🏻 coach Stuart Cassie and also our runner Niki Hale did the 120k bike too 🙌🏼