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The Nourished LifeFuelling Performance andthe Planet: Sustainablediets for athletesVol. 03Delicious and nutritious recipe The Benefits of YogaPractice to the EnduranceAthlete Optimising BodyComposition withoutStarving Yourself

The NourishedLifeThe NourishedLifeIntroPage 02Welcome!Volume 3 Already!When I committed to monthly editions of TheNourished Life, I’ll admit—I was a little terrifiedabout creating enough content every four weeks.Turns out, the real challenge isn’t finding things towrite about; it’s deciding what to leave out!This month, I’m thrilled to feature an inspiringpiece by Laura, a run coach, yoga instructor,athlete, and adventurer from Ireland. Laura trulyembodies the essence of living a Nourished Life—finding harmony between movement, adventure,and self-care.So, here’s your reminder: stop waiting for“someday.” Chase that race, embark on thatadventure, pick up that new skill, or invest in yourhealth today. Don’t overthink it—step out of yourhead and make it happen.Fuel your journey and embrace the adventure!

Table ofContentsIndexIntroFueling Performance and the PlanetRecipeOptimising Body CompositionHillistic CoachingThe Benefits of Yoga practice to theEndurance Athlete020407081011Page 03@hillistic_coachingPage 03

Fueling Performance andthe Planet: SustainableDiets for AthletesThe NourishedLifeArticleYou might think your impact on theenvironment is small, but as an athlete,the choices you make can ripple farbeyond your plate. Imagine this: by making just a fewmindful dietary changes, you couldinfluence over 1,000 more sustainablemeals each year. And it doesn’t stopthere—your actions could inspireteammates, friends, and family tofollow suit. But how does what you eat connect tothe health of the planet? Let’s dive in.The Overlooked Connection:Nutrition and Planetary HealthWhile we often focus on how food fuelsour bodies for performance, it’s worthasking: what kind of impact does thatfuel have on the environment?Our food choices play a big role ingreenhouse gas emissions (GhGe) andthe use of finite resources. In fact,agriculture contributes roughly 30% oftotal GhGe globally. From the fertilizers used before cropseven grow to the emissions fromlivestock, machinery, packaging,transportation, and food waste, everystage of food production leaves itsmark.To make matters worse, land clearingfor agriculture leads to deforestationand biodiversity loss, further stressingthe planet. In 2019, the Intergovernmental Panel onClimate Change (IPCC) warned that if wedon’t change our cumulative GhGe,global temperatures could rise beyond1.5 °C—bringing more extreme weather,food insecurity, and environmentalchallenges.

Eat as if you could win and save theplanetWhy Athletes Should CareAs athletes, we’re not just consumers of food—we’re stewards of nature. Many of usspend hours training outdoors, building a deep connection to the environment. Whether it’s trails, oceans, or mountains, these spaces are where we thrive. Protectingthem should feel as essential as any training session.But let’s be real: athletes face unique challenges when it comes to sustainability. Higher energy and nutrient demands: We burn more calories and need more proteinthan the average person.Frequent travel: Competitions and training camps mean we’re often on the move,increasing our carbon footprint.Convenience-driven diets: Packaged foods, energy gels, and recovery snacks are astaple in many of our routines.So, how can we balance performance nutrition with sustainability?Page 05

Quick Wins for Athletes on the GoSustainability doesn’t have to becomplicated. Here are some quick tips to make eco-friendly choices, even with a busytraining schedule:Carry reusable gear: Use a refillablewater bottle and pack your meals inreusable containers.Plan ahead: Pre-pack snacks likehomemade energy balls or trail mixto avoid single-use packaging.Support local: Shop at farmers'markets or choose seasonal produceto reduce food miles.Minimise food waste: Use leftoverscreatively—turn last night’s dinnerinto today’s recovery meal.Fueling a Better FutureAs athletes, we’re used to thinking aboutthe long game—setting goals, sticking toa plan, and making sacrifices to achieveour best. Applying the same mindset tosustainability can create lasting change,not just for us but for the planet we loveto explore.By embracing small shifts in our dietsand habits, we can fuel bothperformance and planetary health. And who knows? Your example mightjust inspire a teammate or fellowadventurer to join you on this journey.Page 06A Flexitarian Approach: BalancingPerformance and Planetary HealthGoing vegan isn’t the only answer. TheEAT-Lancet Commission suggests a“flexitarian” approach—a diet thatprioritises plant-based foods but stillincludes smaller amounts of animalproducts. This shift alone candramatically reduce GhGe while stillmeeting the higher energy and nutrientdemands of athletes.Here are a few practical strategies to getstarted:Meat-Free Mondays: Start small bydedicating one day a week to plant-based meals.Downsize meat portions: Enjoysmaller servings of meat and replacethe difference with lentils, beans,tofu, or whole grains.Experiment with recipes: Tryincorporating plant-based dishesinto your meal prep. There’s a worldof delicious vegan and vegetarianrecipes waiting to fuel yourworkouts.Choose sustainably sourced meat:When you do eat meat, look foroptions that are locally sourced,grass-fed, or certified sustainable.Opt for bulk buys and reducepackaging: Many plant-based stapleslike oats, rice, and beans can bebought in bulk to cut down onwaste.

4 eggs 100g Asparagus 2 clove(s)Garlic 5 g Harissa Seasoning 2 sprig parsleySprinkle over some harissa powder and chopped herbs.Serve and enjoy!120 g Edamame Beans1 average Leeks 1 tablespoon Olive Oil 2 sprig corianderleavesAdd the spinach, edamame, asparagus and chopped herbs. Cook forabout a minute or until the spinach has wilted.120 g Kale 80 g baby Spinach, 2 wedge worth Lemon juice 1 teaspoon(s) GroundcuminHeat the olive oil in a frying pan. Add the sliced leeks and crushed garlic andcook on a medium heat until soft and golden (~5mins).Add the cumin, harissa, Cavelo Nero and lemon juice. Mix well and cover with a lidand perhaps a slash of water to let the kale steam for 2 mins.Season with salt and pepper. Crack the eggs into the pan and leave to cook for 2-3minutes, then pop a lid on and steam for a further 2 minutes.FAT:25gPRO:30gKCAL: 383CARB: 10gShakshuka means 'all mixed up'in Hebrew. Traditionally tomato based we have changed itup using greens instead. We used Cavelo Nero, spinach, rocket and watercress but you canuse whatever you have available. We use frozen edamame so be sure to defrost thembefore you use them, also they can be swapped for peas.Prep: 5 min Cook: 20 minGreen ShakshukaMethodIngredientsfor 2 Portion(s)Page 07

Optimise Body The NourishedLifeNutrition TipComposition without Starving YourselfKeep in mind body composition is not the only determinant for performance. You need to eat to support your body to train consistently and support your health. Ifyou are healthy, you can train more consistently.A healthy, more consistent training athlete is then going to perform better in races.By focusing on eating to support health and training consistency, and fuelling raceperformance, body composition will take care of itself.Page 08Nutrition to support training consistencyNutrition to support healthNutrition to support race performanceBody composition optimisation

Step 3 -Eat regular mealsand snacks.You don’t have to track caloriesto lose weight (but you can ifthat works for you), eatingregular balanced (protein, carbs,fat and fruit/veg) meals andsnacks that match your trainingoutput is a good place to start. Asimplified way of thinking aboutit is to focus on carbohydratesaround your training, proteinand veggies away from training.Don’t forget to hydrate.Step 2 -Eat more food atthe right time.This means carbohydratesbefore, during (for sessions thatrequire it) and after trainingsessions. Reduce your energy intake awayfrom your training sessions soyou don’t impact training andability to push hard.Step 1- Is it the right timeand is it safe for you to doso?Meaning, if you are 8 weeks outfrom your target event being inan energy deficit is not going tohelp you perform at your best.You will get more benefit fromfocusing your attention onperformance. Think ahead. Step 4 - You need to bein a consistent energydeficit.Lose the short term, quick fixthinking. Embrace the ‘boring’ habits thatbuild long term success. I'm not going to lie, it can behard.Page 09If you are interested in learning how to optimise your body compositionfor health and performance, register your interest for an upcomingwebinar I will be running mid January 2025.Email karen@hillisticcoaching.com.au subject line - Body Comp Webinaror DM @hillistic_coaching

Eat To Perform - Nutrition CoachingProgramApply to work withDr Karen Hilltoday. Page 10Working with Karen has transformed myapproach to food and nutrition. I’veembraced the power of mindful eating byasking questions like, “Is this a need or awant? What purpose does it serve?” I’ve alsoappreciated the clarity and routine aroundwhat types and amounts of food to eat,ensuring I have the right fuel for the task athand. One of the biggest revelations wasrealising that you don’t have to be hungry tolose or maintain your desired weight. Now, Ifeel confident in using the skills I’ve built withKaren to adapt my nutrition to align with mygoals, no matter what they are!What client’s are saying: Accountability was key for me, andhaving someone on the other side reallyhelped. The framework we developed fitthe way my brain works—defaultbehaviors for everyday life, but withflexibility to adapt when traveling.Having someone with lived experiencein sport, who truly understands thepush and pull of energy, made all thedifference.

Featured ArticleThe Nourished LifeIntroductionYoga is an ancient practice that involvesphysical postures (asana), breathwork(pranayama) and meditation (dhyana).The word ‘yoga’ translates as ‘union’ or‘to join’-and it ties together the body,mind and breath, to create unity withinthe whole self.The benefits of yoga practice inendurance sport are not a recentdiscovery. Although the modality andfrequency of practice can have a hugeeffect on the outcome. From deeperslower Yin yoga to a more activestronger practice such as Ashtangayoga, even as a minor addition to atraining programme, performance andendurance can be developed andimproved.Despite what some might believe, yoga is alot more than improving flexibility andmeditation. A regular and consistent practice can resultin improvements in body awareness,proprioception, balance, posturaldevelopment, flexibility, strength, mobility,breathing, enhanced respiratoryfunctioning, mindfulness, and focus. The listis endless.In this paper, we will focus in on threeaspects of yoga that benefit the enduranceathlete in particular.The effects of yoga on cardiorespiratorycirculation and VO2 max.Yoga, breathwork and the power of themind.Yoga for mobility and a tool for injuryprevention. Page 11

Cardio respiration is how the heart usesoxygen to pump blood around the body,in order for us to move and function dayto day. VO2 max is the maximum oroptimum rate at which the heart, lungs,and muscles can effectively use oxygenduring exercise. It is one measure of aperson's individual aerobic capacity.If cardiorespiratory function is improved,VO2 max should increase, and the bodyshould become a more effectiveperformer with a more efficient engine,particularly in endurance sport, wherewe rely more on the aerobic respiratorysystem.The yogic breathing technique of ‘ujjayi’(1) or deep diaphragmatic breath, helpsincrease lung capacity. It increases theoxygen supply to the blood and thebrain, and in turn the transfer of oxygenaround the body at cellular level. Whenpracticed either in movement orsedentary meditation, this shouldpotentially help athletes go longer withideally less effort. Ujjayi breath (2) is a type ofdiaphragmatic breathing through whichthe throat muscles of the glottis areslightly constricted, causing the air toproduce a whispering, audible vibrationas it passes in and out the vocal cords.From the study (3) of a group of 30subjects who were required to practice astructured yoga training for 6 months, itwas observed, at the end of the study,that their VO2 max had increasedsignificantly in comparison to the controlgroup who did not practice yoga. Thesame study showed an increase inphysical fitness (PFI) and breath holdingtime (BHT), as well as a decrease in bloodpressure. It was found that the yoga grouphad statistically significantly higher VO2max per minute and better PFI, BHT, and40 mm Hg endurance values (p<0.05) (3).Indeed, there are many more biomarkersto performance apart from VO2 max withregard to improving endurance, butgenerally a high VO2 max can be a goodpredictor of athletic performance, andhow well your blood is transportingoxygen around the body.Pranayama is a limb of yoga, Prana means'life force' and Yama being 'the extensionof life force'. It is the yogic practice ofbreathing techniques. When breathing,the inhalation and exhalation of breathhelp cleanse and purify an individual,energizes an overexcited body, and cancalm an agitated mind. Yoga involvesdiaphragmatic breathing, but also thebreathing techniques employed can helpdevelop our lung capacity. But this is onlyone part of what pranayama can helpachieve.The effects of yoga on cardiorespiratory circulation and VO2max.Page 12

Endurance sport and the variables thateffect its development, span well beyondthe physical aspects. Physically the athletecan follow the best of pre-scriptedprogrammes out there, but if they cannotfocus the mind, and stress levels are high,the physical training alone will not allowthem to reach their optimumperformance.Pranayama breathing techniques havelong been used to stimulate the vagusnerve and relax the sympathetic nervoussystem (4), which in turn helps decreasecortisol and other high stress hormones inthe body. Endurance athletes often testfor higher-than-normal inflammatorymarkers (5) particularly after a hard blockof training, or endurance event. Rest and recovery nutrition can help, but ithas been shown that by employingbreathwork and meditation regularly itcan significantly affect inflammatoryresponse and decrease stress hormones.If the body is holding mental or emotionalstress or tension, this can manifest itselfinto physical tension, which can affectperformance. These stresses can oftenhave little to do with training load, andmore to do with daily stresses from work,family, etc. If the athlete can employtechniques such as breathwork andmeditation, they can help minimise thesestressors and positively affect theirathletic performance.Pranayama breathing also helps thepractitioner gain presence and focus.Focus is key to performance. Studies onthe hypothalamus in elite versusrecreational athletes (6) have shown thatwhen the elite athlete is performing, thereis activity drawn to one particular area ofthe brain, highlighting how they arefocused on the task or skill at hand. Yoga, breathwork and the power of the mind.With the recreational athlete, performingthe same skill, studies have shown activityin multiple parts of the brain, showing thatthey are not as focused, and are distractedfrom the task at hand.Yoga and particularly the practice ofpranayama, can help settle the ‘citti vritti’(7) or ‘mind chatter’ and allows thepractitioner to engage with where they areat in any one moment. We can bring thatfocus into the athletic field. Particularly forthe endurance athlete, where a race orevent can go on for hours and even days,focus is key. Being aware of where theyare, how they are breathing, what theirform is like, etc. can make or break aperformance.The physical practice of yoga throughasana poses, is also a form of meditationthrough movement. Using the breathcombined with the movement addsanother layer. Balance asanas, such asTree Pose are key in developing focus. Ifthe yogi is holding their breath, if theirmind is wandering, or if they are notengaging with their core stabilisingmuscles, they will generally fall out of thepose very quickly. But if the mind, bodyand breath are working in tandem,through yoga asanas or sequencing, thatone hour on the yoga mat, where the yogiis totally focused, can in turn help thebrain achieve focus for when it is required.The times where injuries tend to occur,acute as opposed to chronic, are oftenwhen the mind has wandered. Yes,sometimes due to fatigue, but also oftendue to lack of focus. If we can usetechniques to maintain focus, particularlyover longer events when the body andbrain are fatigued, we might be able tominimise these moments. This leads us onto the third area of focus, and another wayyoga can potentially be used as a tool forinjury prevention.

Depending on the level of endurance athlete,and the distances involved, it is likely that overtime, without some form of strength andmobility training their mechanical range ofmotion becomes more limited. As theyrepeatedly contract and tighten certainmuscles and, lengthen and weaken theopposing muscles over long distances, andespecially if nutrition and hydration need arenot being adequately met, these muscles maystiffen, become less functional and range ofmotion will decrease, and with that economy. This can be common in long ultra distancerunners, where often the run becomes more ofa shuffle to conserve energy, but in turn thiscan further limit their range of movement.Certain muscles such as the hip flexors maybecome overworked, tight and weak, and theopposing muscles such as glutes and lowerback may become lengthened, weakened andless able to engage when required.Yoga for mobility and a tool for injury preventionYoga is not the only mobility practice thatcan help loosen up and re-engage thesemuscles, but what yoga does have inaddition to other modalities, such as Pilatesand gym work is, that it brings breath intothe movement, along with a certain level ofmindfulness and body awareness. So, as we move though the asanas/poses,the practitioner is able to notice both thegross and subtle imbalances in the musclesand joints, hopefully before theseimbalances become an injury. Yoga ismindfulness through movement. Bringingthe body through its full natural range ofmotion in the yoga practice, can allowaccess to more muscle groups for longerperiods of time when it comes to being offthe mat also.Often the athlete can get so caught up insimply going through the motions in theirtraining, that they may not slow theirmovements down enough to truly noticewhere an imbalance or instability may lie.They continue to injure the same area, treatthe same area, but may never get todiscover the root cause of said injury. Certain yoga practices, slow down themovements, but with strong muscularcontrol, so it can become very apparent ifthere is a weak area, a tight area or adisengagement. With balance poses, theathlete can further develop theirproprioception and really tune in withwhere the body is, left to right, front to back,and using those same poses can begin to re-balance and strengthen those parts of thebody.By developing strength, mobility, flexibility,balance and proprioception through yoga,the athlete can help with their own injuryprevention and indeed management.Page 14

ConclusionIn this short paper we focused on three aspects of yoga and how they benefit theendurance athlete. We have only scratched the surface. However, if we were only to develop these threeaspects through the practice yoga, we will have already helped develop our cardio-respiratory function and VO2 max, increased our breathing capacity, decreased ourstress levels, increased our focus and reduced our injury incidence through strongmindful movement.Through the practice of yoga, unifying body, breath and mind, endurance athletes couldbe able to perform stronger for longer, less injured and enjoy their sport both as aphysical activity but also as a moving meditation.Laura is a UESCA qualified running coach and qualified Yoga instructorand a phenomenal athlete - winning events like the Trans Alpine 7 daystage race, Himal 14 day stage race, 14 peaks Ultra and qualifying forworld mountain running championships. You can follow Laura’s journey on Instagram @yogitrailrunner or checkher website https://www.theyogiathlete.com/Page 15

The Nourished Life3@hillistic_coachingkaren@hillisticcoaching.com.auwww.hillisticcoaching.com.auThe NourishedLifeSo, what adventures have you gotplanned? Sign up to receive a monthly edition straight to your inbox