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Health & WellnessKnowledge

Top 5 tips to get through winter season

by Russ Potter
written by Russ Potter

Overview & Thoughts

Recently scratching the first frost off my windscreen on a cold Wednesday morning, on the way to the gym, prompted my need to share some top tips to help get us through the winter miles – while growing the mind, spirit and soul in the months where we need to be intentional when there is less sunlight, colder temperatures, fewer events and even perhaps lack of training partners.

“Every off-season you look at what you can improve on. So you come in for the new season fresh and ready to go again. – Mason Mount”

Tip #1: Smart Trainer

Get a smart trainer, get some meet ups going, challenge yourself with a weekly race on Zwift, FTP test or something to test you, not just riding on the trainer, put some purpose behind it.

Tip #2: Hydrate Hydrate Hydrate

Hydration among ultra-athletes - Näak EU

I’m a true believer in hydration. As an athlete, you should have a goal to be drinking at a minimum of 2 liters of water a day – even up to 3 liters a day as you get closer to your event. In addition to water and hydration, I believe the right mineral mix and electrolytes balance is critical. I’m a big believer in CMD mineral drops (introduced to me by Aaron Perry from Peak Strength), in addition to supplemental electrolytes. As you prepare for race day, you want your electrolyte and mineral levels to be saturated this will help every little brain function, muscle twitch, and feel good vibe on race day.

Tip #3 Rest, Rest, and more Rest

Using Nutrition for Strategic Sleep in Athletes

Sleep is important! Its ok to go to bed a bit earlier in winter, embrace it, keep to a cycle u can stick to, prioritise a training routine that’s achievable, get into 3x early morning sessions a week and don’t skimp on your long ride or run each week, morning training is important so you don’t fall into a pattern of late starts and procrastination in your plan, keep challenging yourself to do at least 2x early morning sessions during your winter season.

Tip #4 Eat real food – Make your own lunch and dinner

RACGP - Sports nutrition for the recreational athlete

Make your own lunch and limit your weak/takeaway days to once a week, prepare your own food with the likes of my food bag, bargain box or HelloFresh, make plans with your partner/wife to eat good, healthy nutritious dinners and get that 5x a day fruit and vegetables

Tip #5 Spend time with friends and family

Have a rest day and make time for family and friends, whether it’s a call to family on the weekend, a walk, or social time with training mates – prioritise it, as training is far more manageable when you feel your part of something, understand the importance of community. Friends and family incorporated in your training and environments that light you up, in the mountains, by the sea, are the hidden gems of making training a lot more manageable.

Finally, but not least take daily time for you, 30mins a day to set your schedule, write a daily goal, once you start getting good that, set yourself 2x weekly goals and start sharing these commitments to those you live, love and are around to keep you accountable to this.

Summary

Winter is only three months a year, yep it is cold, but pools are inside, gyms are inside, so moving daily can keep happening.

Go to bed earlier but don’t hibernate, the world is a better place with you in it and stepping into group sessions, community gatherings and getting outside your comfort zone is where the magic happens.

Winter is a necessary season for the world to keep spinning every year.

Set yourself up with the above routines and habits, gets you to spring a lot more prepared and ready to light up an event, a park run or simply have a heap more energy to handle work, life, family and smile while you’re doing it.

Best – Clark

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KnowledgeStrength Training

Top 5 tips as you begin to taper for your big race day!

by Clark Ellice
written by Clark Ellice

Overview & Thoughts

In preparation for your big race day, I wanted to provide some key tips I’ve learned over the past several years both racing and coaching many different athletes of different abilities. I have found these tips will help make your upcoming race both more successful but also more enjoyable.

Tip #1: Hydrate Well

Hydration among ultra-athletes - Näak EU

I’m a true believer in hydration. As an athlete, you should have a goal to be drinking at a minimum of 2 liters of water a day – even up to 3 liters a day as you get closer to your event. In addition to water and hydration, I believe the right mineral mix and electrolytes balance is critical. I’m a big believer in CMD mineral drops (introduced to me by Aaron Perry from Peak Strength), in addition to supplemental electrolytes. As you prepare for race day, you want your electrolyte and mineral levels to be saturated this will help every little brain function, muscle twitch, and feel good vibe on race day.

Tip #2 Rest, Rest, and more Rest

Using Nutrition for Strategic Sleep in Athletes

Easier said than done, but try to limit distractions this close to a big event you have probably prepared for a good 12 months, its ok to say NO to social engagements, going to bed at a reasonable hour! I’ve always found between 9pm and 10pm is optimal to get that 8hrs of sleep that can be of great benefit before the nerves start kicking in, you get a little bit more energy brewing once you start your formal taper, make the most of sleep 2 weeks out and try to stretch more, read a book more at night and limit environments that create unnecessary stress.

Tip #3 Eat real food – no Alcohol, and limit coffee

RACGP - Sports nutrition for the recreational athlete

Your body is a ball of nervous energy a week and a half out and your nerves are super hypersensitive to stimulants that sometimes you simply use to deal with a stressful day. Cut out alcohol all together if you can, it dehydrates you and doesn’t allow you to optimise your sleep, cut back on coffee it winds you up and doesn’t allow you to feel where your natural energy levels are at daily, and flag the takeaways, eat real food, limited processed food and make sure you have your race day nutrition well sorted out by now.

Tip #4 Lay of the test/panic training

Building a Multi-Year Triathlon Training Plan

We all do it, including myself, but any training from about Wednesday to race day should be done at an aerobic level. If you need to deal with nerves address core work, stretching and glute activation to keep hip mobility and alignment of body optimal but lay off the threshold training where your heart rate is over 150bpm, not necessary!

Remember every match you burn this or next week, is a match that won’t be there to use come race day next weekend and we all only have a certain amount of matches to burn on race day, so save the fire for then!!!

Tip #5 Daily monitoring

It's Not You, It's Your Goal Setting | URMC Newsroom

Set yourself a daily goal of checking

Your hydration levels (color of your pee when you wake, clear is good, yellow or darker means hydrate)!

Check your heart rate variability daily, if your RHR is 5-10 beats higher than normal ask yourself why?

Start getting on top of good habit this week and bottle that super next level race day energy well next week!

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Strength Training

Sports Wellness: Healthy, Fit, and Strong for Life

by Clark Ellice
written by Clark Ellice

Overview & Thoughts

Over the past 25 years of being an age group athlete, elite athlete, and now a qualified strength and conditioning coach, I’ve found few athletes implement stretching and strength training in their monthly, weekly, and annual programs.

After recently completing a two-year rehab strength and conditioning journey at Peak Strength, working closely alongside trainer Aaron Perry and regular physio support from Great Lake physio Colin, I am forever grateful for the wisdom these two men have shared with me here in Taupo to truly believe strength work is the way forward here.

Getting back to running from a near career-ending meniscus tear, multiple calf strains, and years of Achilles problems, took a whole new turn of self-control, daily discipline, and doing small, sometimes mind-numbing exercises accurately and daily to get back to running.

It was clear after two years of rehab that as you age, your training must change and adapt to keep running strong.

One must prioritize strength as you age to simply live a healthy, fit, and strong life, I truly am beginning to understand this is a way of life – and I’m not just saying this to be highly effective in running until I’m grey and old.

My experience and change as I’ve aged

From the age of 23-32, I remember chasing big run weeks of 80-100km for 8 months of a year! As I attempted to keep up with the Gomez and Brownlee era – trying to hit that magical sub 30min 10k run off the bike.

While I was able to keep up with that in my early 20s to early 30s, when you turn 40 something changes. When you turn 40 your body doesn’t like training at the red line 2-3x a week, your mind simply can’t manage it like it could back in your 20s and 30s regardless of how many David Goggins, Dean Karnezes, or Lance Armstrong podcasts you listen to – you need to give respect to your body.

We owe it to our own body, mind, and soul to address our imbalances, to get back on the horse, and to start training smarter, not harder with a strong focus on strength to help us keep up our weekly swim, bike, run, and endurance routines.

Below are some practical solutions I have listed, by no means can I cover all strength and rehab to keep you running, but I can offer you some daily tips for four of the following repetitive strain injuries I see in triathletes and a few easy, practical solutions to give you relief.

Please check out some of the links for video demonstrations of each solution, additionally, you can visit the CFIT Triathlon YouTube page for more tips and video demonstrations.

Problem, Injury, and/or Areas to Strengthen

Repetitive Strain Injury

Calf strain upper and lower (soleus and gastrocnemius) 

Solutions:

Additional strengthening ideas: Single-leg and double-leg skipping with a rope, regularly walking around the house with bare feet balancing on single leg doing housework and simply running, walking every second day to allow calves to recover between workouts.

Achilles Myopathy (Scar tissue accumulation of years of overuse from running)

Solution:

  • Massage achilles every morning as you wake up for a good 5 min
  • Massage tendon towards the heart to promote better circulation
  • Roll out the sole of the foot with a golf ball when you wake up and before you set foot on the ground
  • Use compression socks as you walk around the house for the first hour of the morning (to promote better circulation)

Meniscus tear in the knees 

Break down of knee meniscus from lateral movement sports when you have spent a good part of your life going in a straight line, can occur when you take up such sports as soccer, basketball, or explosive lateral moving sports on your knee if you have had a life as a triathlete.

Solution:

  • Knees over toes lunges daily 
  • Weighted sled push and pull walks (Promotes strength for knee stability)
  • Single-Leg Press work
  • Single-leg hamstring curls with quad extension (working toward your body weight in lifting with a single-leg for a good 3-6 months in initial rehab)

As you work on these solutions be sure to lay off your running completely until your glutes are firing, and your pelvis in balanced along with your quads and hamstrings.

Hip imbalances and lack of glute activation 

Tight hips, lack of mobility, and imbalance arise because of a single side weakness causing the other side to cover compensate.

Solution:

The key to addressing hip imbalances is regular glute activation and strengthening (and lengthening of the hip girdle).

  • Regular yoga when you walk up
  • Mobility routine 5-6 mins (Open hip flexors, loosen up your glutes, and lower back – while simply mobilizing your body before your day)

Lower Back

Lower back pain or other issues 

Tight back, inability to move freely, backaches when you wake up, poor posture during the day, and you are struggling with sleep at night from the pain

Solutions:

  • Swiss ball (If you have a sitting job, sit on a swiss ball or invest in a standing desk) 
  • If sitting all day, get up a move around every 2hrs
  • Stand on one leg for 1 minute at a time, and do a few squats
  • Go for a walk on your lunch break
  • Bar hang to lengthen your spine

Back issues most of the time are related to poor posture. I’m lucky that I’m a builder and I walk around lifting heavy things every day.  I balance on roof purlins, I’m up and down step ladders, and regularly lift things on-site well over 20kgs.

In Summary

We were born to move, run, and enjoy the body God gifted us with, at the very least we should honour this blessing he has given us and move a minimum of 30 minutes a day.

Wedge exercise into life, since life can easily get in the way of exercise. Be intentional and you should have some breakthrough when you start exercising new habits daily to help you create more balance, more fun, and less stress in your life 😊

In short, strength training is a key element in helping you maximize your ability to progress 1% better daily. Please reach out if you have any questions! 

Kapai – Clark

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Health & Wellness

Sports Nutrition: Pre & Post Training Tips

by Clark Ellice
written by Clark Ellice

Our food should be our medicine, and our medicine should be our food. “– Hippocrates

Overview & Thoughts

A lot of the time, and very recently, I’m asked what do we eat? How do we get it right, what are the secret foods?

Answer, in short, just eat real food and pack your lunchbox.

Nutrition is a huge can of worms to open and shut in just one blog post, I encounter a vegetarian approach, a meat-only approach, and the norm which is getting your macros right daily – which to me makes the most sense also.

Do I encourage you to eat meat, yes 100%, how often, at least once a day. Why? Because in terms of replacing the protein, iron, and fat required for this sport, I choose meat.

My experience and habits with nutrition and training…

Since falling in love with a German ultra-runner, I have been inclined to eat “vegetable focused eating” three days a week, with a strong focus on how to maximize the right plant protein and fats – while including eating fruit daily and 2x a week I make sure I have a steak or red meat.

Plant protein is epic! You can find it easily as a substitute for meat daily in the form of avocados, peanut butter, lentils, red kidney beans, chickpea dips (hummus) pea protein powders, asparagus, beetroot, mixed nuts to highlight a few of my favourites and started to dial into my favourite cheeses also to give some of these plant-based proteins some real flavour and spice to a main meal.

To maximize the digestive effect of these plant-based proteins I started a herb garden.

I started to research what herbs work, release antioxidants, aid digestion, purify our blood and get more educated on spices that aid digestion and allow me to fully absorb these plant-based proteins better, so they tasted on par with my favourite scotch fillet, venison back strap, or slice of smoked salmon.

Some of the herbs I’m blown away by that aid in digestion include; Parsley, Rosemary, crushed Ginger root, turmeric, nutmeg, crushed garlic, basil, turmeric, mint and paprika.  These are just a few that will spice up your next home-cooked meal or next-day meal! 😊

Daily I will eat a can of tuna in my rice or pasta, and I believe the 5-a-day fruit and vegetable rule in NZ should be doubled when you’re a triathlete! Why? Because you’re trying to balance three spots every week and if you’re like 90% of my athletes with a full-time job, probably some kids, and responsibility to run a household well with a partner or better half.

I’m not trying to be on a nutrition lecture tonight – I am simply saying to be good at this sport, even as an age grouper or weekend warrior or simply be the best working-class hero in your work circle, you need to eat as you train!

What does that mean??

Well, most whom I have encountered in my very short nine years as a triathlon coach post-pro-life are all very keen to train 30-45mins a day, the super keen ones happy to train 2x a day and the small percent of privileged kept housewives, dads or students have time to train 3x a day.

So…. What are they eating?

Well, some are pros at the food side of things, while others have had vitamin and or mineral deficiencies or are simply always getting sick, run-down, and blame life for why they can’t get the most out of their training.

Your top 6 doctors in life are simply this. Sun, rest, regular exercise, a good nutritious daily approach to eating, self-respect, real friends

Recommendations & tips

In preparation for eating, it’s just as important as your daily training, have a cheat day/takeaway day, like you would have a weekly rest day, have a dessert day once a week, or have a glass of your favourite alcohol. Don’t stop having the bad foods or drinks if you really enjoy them, just limit them in your weeks as you progress to healthier eating here.

Healthy eating, like training, must have buy-in from you, you must be able to see and feel the changes happening and enjoy/trust in the process for it to really be effective and for you to truly believe in it daily!

80% of your weekly training must include 8-10 servings of fresh fruit and vegetables daily! Hitting your daily macronutrient targets and not operating at a calorie deficit.

For example, if you hit 3000 calories a day, at the very least you need to eat 3000 calories a day.

1 gram of protein for every kg of your body weight, similar in your carbohydrates you need 60-100grams of carbohydrates every main meal (breakfast, lunch, and dinner) and you need at least 2 Litres of water/electrolyte-based water preferably alkaline-based fluid daily, CMD mineral drops are great here in your daily hydration. This keeps you regularly hydrated in your day, if you’re not hydrated you won’t digest your food as well and if you don’t digest your food well your body simply doesn’t use it so easily for growth and repair when you’re resting.

In Summary

In summary, if you train 2x a day eat 3x a day minimum!

  • Make sure your meals are calorie-rich in the right macronutrients (50% protein, 30% carbohydrate, 20% fat).
  • Hydrate well, eat regularly, snack with good snacks in between if you must, nuts in the afternoon, fruit before 3 pm and cheese and crackers after 3.
  • Avoid Caffeine, alcohol, tobacco/vaping, and sugar to substitute good healthy eating daily (C.A.T.S)
  • For any more tips, trends, or daily habits, seek professional advice.

In short, eating can assist exercise like nothing else, so make sure you use it well to maximize your ability to progress 1% better daily.

Kapai – Clark

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Knowledge

Application of Knowledge

by Clark Ellice
written by Clark Ellice

You must learn from the best and learn to apply that knowledge and skillset you gain from other professionals in order to truly make gains in this sport.

History and experience drive knowledge and desire to grow

Over the past 20 years, I’ve been blessed to work with many great athletes, take part (and podium) in many different events, and now act as a Triathlon Coach, Builder, and Dad.

Starting over 20 years ago, I began my journey as being first in my age group at my first ITU World Championship in Perth – where I finished 6th  in the standard distance (swim 1500m / bike 40k / run 10km). From this point, I had the opportunity to participate in many other events and podiums. From 2002 – 2012, I completed and podiumed in a handful of professional 70.3 Elite races – including, Auckland 70.3, St Croix 70.3, and over half a dozen ITU Oceania and Asian Cup podiums – with 2 respective wins and numerous top ten u23 Elite world championship results.  During this time, I cracked the magical top 10 ITU WCS multiple times.

In 2013 I pulled the pin on Elite Racing. I figured in order to grow further in this sport, you must change your mindset and be like a knowledge sponge first and foremost – by learning from the best, and most importantly applying what you learn from other professionals to truly make large gains in this sport.

Surrounding yourself with the best to gain and build your knowledge

During my 20+ years in Triathlon, I’ve had the privilege of working with some incredible people over the past several years. Over the past several years the knowledge I learned and applied from these people has truly empowered me with the knowledge and skills I have today. Below are just some examples of the incredible people I have met over the past several years:

Name:Yannick Borseaux

Multiple Paralympic and world champion in ITU AWAD World Championships. After a horrible crash in Alpe Duhuez decent that left his right arm 70% paralyzed he went from a French Pro Triathlete to multiple Olympic Gold medallist, world champion, and Paralympian conquerer, the heart of a lion! He also housed me while in Europe.

 

 

Name: Daniel Hofer

Fellow teammate with me at Mulhouse racing French GP, multiple Italian National elite triathlon champion, qualified Camaderie Italian Police officer, amazing gentleman, and a pleasure to share 2 seasons of racing French GP with this man at Mulhouse

 

 

Name: James Elvery

James Elvery entrepreneur, fellow elite and multiple French GP and Bundesliga top 10 athlete, school lads from AGS Grammar school, and now owner and brain behind Race Ranger.

 

 

 

 

Time management and balance are key in Triathlon

Triathlon is a constant roll of the dice and/or balancing game. If you are like me – working full-time, have kids, a wife and/or Partner, and outside commitments – there are many things you need to juggle. These things are juggled and need to be managed weekly, daily, and hourly sometimes to give you a better balance in this sport we love and call triathlon.

Triathlon knowledge is something that can be applied to everyday routines and life. While participating in this sport, I’ve traveled to over 25 different countries, had five internationally recognized coaches, worked with mentors from around the world, and embedded myself in France – where I raced in the French Grand Prix. These experiences helped me to gain a skillset, routine, and knowledge that I believe in and have applied to myself and the athletes I coach. I’ve learned that Triathlon knowledge and experience can’t be downloaded on chat GPT, Google, Instagram, or YouTube.  To get good at this sport you have to get really good at daily routines and prioritization since you will be juggling multiple sports while making sure you have proper life and sleep balance. This is when you will start getting really good at Triathlon!

Application of knowledge – embracing and doing…

This sport is incredibly addictive – the endorphins you get, the highs you experience, and the people/community you meet are incredible. But there are lows or difficulties, and they aren’t always easy to deal with… a bad race, technical issues, sickness, job loss, and/or financial hardships to afford the basics, being fed well daily, getting 8 hours of sleep, affording a coach, and the list goes on.

If I can leave you with one thing from this post it is to gain knowledge or seek time with those who have been there before. There are many different ways to go about learning the sport (trust me I know), and I’m so thankful I did this sport my way and surrounded myself with knowledge and experience. Because of these practices, I have become more effective and authentic for my athletes, qualified from Max Fitness College, and have been able to apply this knowledge to build a coaching program that applies these globally learned practices to support my athletes in growing and becoming successful triathletes. 

Surrounding yourself with others better than yourself may be hard – but it’s a MINDSET! This is something I’ve learned after spending time in Training Centers in Germany, France, the USA, England, Asia, and Australia. It may not be for everyone, but it will stretch you to a new level in your own personal ability and is something I will continue to preach as a coach.

Those who have the humility to fail and be vulnerable are those who will always find a stronger self and grow. As an example, blowing up in a 3-hour ride because you haven’t ridden past 2 hours all winter is growth, pushing into your first 1.5-hour run and having your legs feel like jelly the next 2 days is growth, needing a nap because you just realized you can swim 4k in one swim session is growth – in each of these examples you are not afraid of pushing outside your comfort zone. This resulted in growth in the mind, body, and soul.

Success doesn’t teach you anything, failure does. Making mistakes and learning from those mistakes is the fastest and easiest way to get better.

In closing…

While as a builder, Dad, coach, and part-time athlete, I still welcome competition as an age-grouper triathlete. I still have big goals to win national championships as an age grouper today and also go on to world championships. How will I do this? By simply practicing what I preach and leading from the front as well as the back – especially as I’m coaching half-ironman and ironman athletes to be better. Additionally, continuing to learn from others and applying those learnings on a continual basis.

This sport has so many variables to gain knowledge, make sure its source is authentic, has credibility, and limits your circle of influence to 5 people max that matters in your world to truly grow, learn, and be better in this sport.

So next time you take on some advice from anyone in this sport ask yourself why should I listen to this person?

  • What have they done in their life to make their opinions valid?
  • Why are they sharing this information with me? If it is genuine and validated with authenticity 9 times out of 10 it’s worth listening to.
  • Is it critical? Are they really helping me? Or is it just a Facebook or Instagram comment that lacks any substance, it’s probably best to be deleted, shelved, and an opportunity to refocus and apply newfound knowledge of your weaknesses.

It’s one thing to observe and obtain knowledge, it’s another thing to apply it and make it a habit daily that helps you be better, healthier, fitter, and stronger for life.  Find your strength with the right influence, apply it well, and start establishing routines and habits for growth. Remember it’s these habits and approaches that will leave a legacy to your friends and family for the future.

Train hard – Clark

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Health & WellnessInjury & Sickness

Injury and Sickness Prevention

by Clark Ellice
written by Clark Ellice

“You can’t build a base if you are injured or sick it’s that simple”

It’s always great to nail that next session, hit those high-end zones, smash a park run PB, get a new pace you can be proud of in the swim, bike, or run and or have the ability to change to another gear on race day when you need to level up.

Where does it all start though? 

Training in the proper zones is crucial this time of year, steering more toward an aerobic base, strength work and better rest and recovery and ace nutrition daily is what should be a real focus for you in the winter months as an endurance athlete.

You can’t build a base if you’re injured or sick it’s that simple. So I’ve listed below six simple strategies to help you stay injury free over winter and refueled and ready for bigger training days.

  1. Spend a good 70% of your training every week in zone 1 or 2? Why? Because there is a lot of truth to the saying, 3 months to make it, 3 weeks to break it. You are balancing 3 sports collectively on a weekly basis, a family, a full-time job, and possibly some other side hustle to keep you afloat financially, so yes it is ok to slow down in most of your training operating at a perceived effort of 120-150bpm, yes it’s important to get over 120bpm heart rate, but unless you have some focused FTP test on the bike, 400m time trial in the pools or have a specific threshold set to hit in swim, bike or run, you should spend the rest of your time building a stronger, more balanced aerobic system and you achieve this by slowing down in your training, not speeding up.
  2. Know your key sessions for the week and space them accordingly, you don’t do 3 threshold sessions in a day, each discipline requires a bit of speed work or hr over 160-65bpm once a week but overall it should only be a maximum of 20% in your total training for the week.  Ideally hit a harder swim Tuesday, a tempo run Wednesday, and a harder hill reps-based cycle session when time permits on a Saturday when u don’t need to rush off to work during the week, hit the bigger bikes on the weekend.

    Side view of young athlete resting on pier and drinking water after rowing training

  3. Plan a rest day for every week, at the very minimum a light swim or stretching session up to 30mins, or a complete day off of training and work once a week is gold, even better have 1 full day off and regularly practice a half rest day every week. Good athletes win their medals in training sessions, and great athletes master the art of rest, recovery, and mindfulness and love to taper before events because they see the value in detraining to get to optimal race day status.
  4. Establish a great daily routine, the morning routine is key, hydration of 1Litre b4 exercise in the am, cold water therapy to engage the sympathetic nervous system, making your bed, journaling your daily thoughts, and planning with your end goals and values in mind with a vision you can be proud of to leave a legacy for those who love you and value your leadership in their lives.
  5. Have a coffee, and experience a little bit of reward daily, whether that be a bath before bed, a coffee before work, or a cuddle from your kids, practice gratitude daily by saying to yourself three things you are truly grateful for daily and make sure you smile as you say these things to yourself. It’s great to have strong work ethic, but it’s very important to be happy about it also, daily.

    Healthy eating. Close up of young man in casual wear cutting vegetables while standing in the kitchen at home

  6. Eat real food, prepare your own lunchbox daily for work, avoid takeaways, packaged snacks, or drinks, and get your food out of the ground, off the farm, out of the water, over any highly packaged or processed bag.

Ask yourself how many processes your food has gone through before you eat it, if its more than three processes, it’s probably pretty low in nutrient value to get you through the day.

I hope these help, as you mold, grow, and establish a new routine in winter that you can stick to getting you through to an even better summer😊

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