Real Health Sports Nutrition, Alexandra (2026)

23/02/2026

High performance does not happen by accident. It is built by good people, working well together.

RHSN is stoked to be affiliated with the CMF Running coaching team.

CMF combines personalised 1:1 coaching with the energy of their Run Club community, supporting athletes across road marathons, ultra trail events and Backyard Ultras. Their coaches bring different strengths and backgrounds, but operate as a team. Ideas are shared. Knowledge is pooled. Athletes benefit from collective experience rather than one individual perspective.

Long term performance over quick fixes.
Structured progression over guesswork.
Connected community over isolated training.

I have genuinely enjoyed working alongside the CMF team so far and supporting their athletes. They are engaged, motivated and open to learning. We have already helped several runners dial in fuelling, improve race ex*****on and recover better.

When structured coaching is supported by clear, evidence based fuelling, athletes move forward with confidence. That is where the real gains happen.

If you are part of CMF Running, you have a coaching team behind you and a nutrition strategy that supports the work.

Coaching and fuelling working as one.

EAT. PERFORM. RECOVER.

22/02/2026

Strong athletes perform better - strong of body, strong of mind.

I'm privileged to introduce Teresa Noble as an RHSN affiliated coach.

Teresa is the force behind Team Noble Coaching at NRG Alexandra, working across running, biking, swimming and strength. From beginners to seasoned racers, she builds athletes who are durable, capable and confident in their training.

What stands out with Teresa is not just her programming. It is her care. She brings a community-first mindset to her coaching. She cares about your wellbeing off the clock as much as she cares about your finish time. Athletes feel supported, included and genuinely looked after.

Her background in personal training and group fitness shows in the way she integrates strength work properly, not as an afterthought. She also offers detailed gait analysis using video tools, a rare and valuable service in New Zealand, helping athletes move more efficiently and reduce injury risk.

When training and fuelling are aligned, athletes stay healthier and progress sustainably.

If you are coached by Teresa, you are not just chasing fitness. You are building capacity, with someone who genuinely cares about how you get there.

Train strong. Fuel properly. Stay healthy.

EAT. PERFORM. RECOVER.

20/02/2026

Coaching is not about arbitrary kilometres or quick fixes. It is about balance, context and understanding how a body adapts over time.

We're proud to introduce James Kuegler as an RHSN affiliated coach.

James lives and breathes running and movement. He coaches a wide range of athletes, from beginners finding their feet through to seasoned runners and multisporters. He is also a Doctor of Chiropractic, which gives him a deeper understanding of how the human body moves, adapts and responds to training. That knowledge shows in how he works — blending movement efficiency, technique, patience and smart progression rather than forcing volume without purpose.

James' philosophy centres on finding the balance between support and challenge. He helps athletes build resilience, improve technique, and train in a way that protects long term health while still driving performance gains.

That aligns naturally with how I approach fuelling at RHSN. Training stress, adaptation and performance outcomes are all influenced by physiology — and fuelling is one of the most powerful ways to support the process. When training is evidence based and movement is efficient, nutrition needs to be equally intentional. Energy availability, carbohydrate intake and hydration all need to match the work you are doing and the goals you are chasing.

If you are coached by James, your preparation is built on real understanding — not guesswork.

Train with clarity. Fuel with purpose. Perform with confidence.

EAT. PERFORM. RECOVER.

16/02/2026

Introducing: The RHSN Affiliated Coach Programme!

Dialling your nutrition is one of the biggest performance levers in endurance sport, but it’s also one of the least understood.

At Real Health Sports Nutrition we focus on fuelling because training stress only leads to positive adaptations when energy availability is sufficient. Nutrition is part of the performance plan.

Most coaches are exceptional at programming training. But nutrition is a separate discipline. So rather than expecting coaches to do everything, we have partnered with those who value getting it right.

The coaches in the RHSN affiliate programme understand that performance is not only about training; it's about adaptation. It is about fuelling before sessions to increase stimulus, supporting recovery to speed it up, and protecting long term health.

They coach holistically. They care about consistency. They want athletes to train hard without running themselves into the ground.

That is why we work together.

Over the coming weeks we will introduce each of our affiliated coaches so you can see who they are, who they coach, and what they stand for.

If you are an endurance athlete who wants your training and nutrition aligned, this is where it starts. rhsn.co.nz/coachaffiliates

EAT. PERFORM. RECOVER.

08/02/2026

At RHSN, we don’t deal in hacks, hype, or nutrition trends.
We deal in facts and evidence.

These aren’t controversial statements.
They’re well-established physiology.

Endurance training is one of the hardest things you can put your body through.
If nutrition doesn’t keep pace with the work, performance and recovery eventually pay the price.

Fuel provides energy.
Protein supports repair.
Stimulants don’t replace calories.
And meaningful body composition change takes time.

Fueling properly isn’t about perfection or restriction.
It’s about giving your body what it needs to train, adapt, and stay healthy long-term.

EAT. PERFORM. RECOVER.

Save this if you prefer evidence over noise.

04/02/2026

Monday night’s Q&A is live in the app!

If you’ve ever wondered:

• Are NSAIDs really that bad during endurance events?
• Why everything turns sickly sweet after a few hours
• Whether sugar during exercise is actually harmful long-term
• Why night-time nausea keeps ruining long races
• How much sodium you actually need
• Calories vs carbs vs protein in ultras (especially BYUs)

We covered all of it 👇

This month’s Q&A went deep on real-world endurance fuelling, including:
➡️ Carb types (glucose, fructose, maltodextrin, cyclic dextrin)
➡️ Dual-source fuelling and gut tolerance
➡️ Sweat testing, sodium losses, and hydration catch-up
➡️ Why nights expose problems that started earlier
➡️ Practical strategies that actually work in long events

🎥 Recording is now available in the app

01/02/2026

Not sure where to start when it comes to nutrition?

Most endurance athletes don’t need more information - they need CLARITY!

This post can help you work out what actually matters most right now, and give you a starting point.

You don’t need to overhaul everything - you just need to start in the right place!

👉 Swipe through and find the one that sounds like you.

www.rhsn.co.nz/choosingyourplan

30/01/2026

You can Google nutrition.
But the problem is that most online advice is:
• Generic
• Contradictory
• Built for the general population — not endurance athletes

And that’s how athletes end up:
➡️ Under-fuelled
➡️ Confused
➡️ Training inconsistently
➡️ Wondering why they’re flat, sore, or not improving

Endurance nutrition is not about hacks, trends, or copying elites.
It’s about making nutrition part of your training, so that you recover, adapt and improve faster.

An easy jog is not fuelled the same way as a threshold session.
A build week is not fuelled the same way as a recovery week.
Two athletes doing the same session do not have the same fuelling needs.

I’m a registered member of the Sports Nutrition Association, which means the advice I give is grounded in science, ethics, and professional standards.

Google can’t interpret your physiology, your sweat rate, your gut, your training load, or your recovery.

That’s where evidence-based, individualised sports nutrition actually matters.

👉 New article: Can't I Just Google This Stuff? https://www.rhsn.co.nz/post/can-t-i-just-google-this-stuff

26/01/2026

Got this feedback after a recent consult with an athlete, and honestly… I just sat there for a moment 🥹

I never take it lightly when someone ask me to help with their race prep — especially an experienced ultra-runner so close to race day — so hearing that a single session gave Hazel “clarity and confidence” heading into M*A*S*H BYU is pretty bloody special.

This is exactly my goal.
No fluff - just solid, realistic advice, and confidence in a plan you can actually execute.

Thanks for trusting me, Hazel 🤍

25/01/2026

Got a race coming up in the next 12 weeks?

This time is all about making your training count and preparing yourself for race day. It's more important than ever to fuel properly so you can line up feeling fresh and strong, but knowing you’ve done the work to give it your best shot.

I’ve rolled out new RHSN coaching packages to support you and your nutrition in your final build to race day — whether you want:

👉 a one-off consult to get unstuck or check you're on the right track;
👉 4 structured online workshops for a bit of guidance; or
👉 1:1 coaching for fully individualised planning, accountability, and weekly check-ins.

No silver bullets, and no nonsense - just evidence-based performance nutrition that works in the real world.

Food is fuel. Give your body what it needs, when it needs it, and always EAT. PERFORM. RECOVER.

👉 Full details at rhsn.co.nz/plansandpricing

11/01/2026

Surviving Summer Training

If training has been feeling harder than you expected, it’s probably not your fitness!

Heat genuinely changes how your body works, which means the strategies we use during the rest of the year just don’t work when it’s hot.

A few things to keep in mind:
• Your gut doesn’t work as well in the heat, so fuelling needs to change
• Sweat rates increase, and fully replacing losses isn’t realistic
• Some dehydration is unavoidable, so expectations need to shift
• The same pace or power costs more, even if your watch says otherwise.

What helps:
• Dialling back intensity
• Prioritising liquid carbs and cold fluids
• Using ice and other simple cooling strategies

Train with the heat, not against it. Your body will adapt if you give it the chance!

09/01/2026

Who is Breaking Limits for?

👉 If you are serious about your performance
👉 If your goal is to go further than you thought was possible
👉If you want to reach your limit, and enjoy it (because it’s seriously good fun).

It’s not just for elite athletes - it’s whatever your limit looks like, whether it’s 50km, 100km, whatever.

Don’t put a number on it - just keep going!

Real Health Sports Nutrition

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