FREE TRAINING + NUTRITION TOOLS FOR FEMALE ATHLETES
Free tools I give my clients.
Free Triathlon, Running & Nutrition Guides for Women
Free downloads for female triathletes, runners and endurance athletes. The actual frameworks I use with my 1:1 clients in their first weeks. Singapore protein guide, nutrition timing cheat sheet, fuelling guidebook.
The 75/15/10 Rule
Not sure what food to buy? Here’s your guidebook to Eat More, Eat Some, Eat Less.
Singapore Protein Guide
Struggling to hit your protein goals in Singapore?
Nutrition Timing Cheat Sheet
What to eat when and how how to fuel your workouts properly: Before, During and After!
New · Interactive
Tools, not just downloads.
These six do the maths for you. Pop your email in and they open up, then they are yours whenever you need them.
The Race Fuelling Planner
Your carb load, race breakfast and hourly fuel worked out in grams for your race, your weight and the heat.
Power Zones, Explained Simply
Your FTP in, your seven training zones out in watts, with what each one is for and a session to do in it.
The Recovery Check
Ten questions, two minutes. Tells you whether to push this week, hold steady, or back off.
Your Run Paces, Worked Out
Your threshold pace in, your seven training paces out, in minutes per km or per mile.
Open the toolThe Injury-Proof Routine
Four tests at home, then a twenty minute routine built around whichever one you fail.
The Postpartum Return-to-Run Checklist
Not a date on a calendar. The symptom list and the screen that tell you when you are actually ready.
Also free
The rest of the library.
Three more that are already yours. Take whichever one fits what you are working on.
The Cycle Sync Grocery Guide
What to put in your basket for each phase of your cycle, and why it changes through the month.
Get the guideHow Not To Drown
A short video on freestyle for beginners. Calm in the water, no jargon and no over-coaching.
Watch itNourish to Flourish
Eating well around work, family and a schedule that does not stop. Breakfast through to dinner.
Get the guideHonest answer
WHY I GIVE THESE AWAY
Because they work.
Because most women trying to get fit, fuel right, or come back from a hard chapter don't need a coach yet. They need a starting point. They need permission to take it seriously. They need a real tool, not a 4-page PDF that says "drink more water."
If one of these helps you and you never need me, brilliant. If it helps and you decide you want the next level, I'll be here.
Sunday thoughts
THE NEWSLETTER
A short email most Sundays. One training thought. One nutrition thought. One thing I'm reading or racing. No funnel. No countdowns. Just me.
Unsubscribe anytime. No spam. Sending love x
Ready for the next level?
If the free stuff isn't enough and you're ready for 1:1 support. Two-minute application. I read every one.