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Grounded Rootz Nutrition

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Grounded Rootz Nutrition

Supporting runners and active professionals increase their energy and improve their athletic perform

04/27/2026

Maybe not the best idea to go run the most beautiful trail race on the Sunshine Coast Trail the week before your half marathon!

Nearly spent more time on ferries than actually running but it was soooo worth it!

Thank you .k and .magaw for a fantastic weekend away!!

04/23/2026

BMO Marathon tip: The Finish Line 🏁

Some logistics and post race nutrition tips!

04/18/2026

In 2021 I had the pleasure of taking part in the only that ever took place in October…2 weeks after having an appendectomy!

There was absolutely no way I was going to miss out on my chance to participate in this iconic race (for the third time) and so I took my time, with the only goal I set was to make it under the 6 hour cut off. The only way i could have enjoyed all the amazing spectators and volunteers, while taking care of myself was to walk a good portion of the course.

I had nothing to prove. The hardest part of getting to Boston is qualifying, and you can bet that I got there by walking too!

do better.

04/17/2026

I remember not being able to run for longer than a couple of minutes.

In fact, I also remember proclaiming that I hated running.

It’s never come easy.
It’s never been easy.

And then something clicked.
I started doing things I never thought I physically could.

That’s when it changed.
The mindset.
The confidence.
The energy.
The community.
The snacks…all the snacks!
The joy.
The acceptance.
Love.

Not just running faster, stronger, further, but feeling good inside and out. None of that is possible without proper nourishment, and it’s not just food that nourishes the runner. 😉

rlagambassador

04/16/2026

Race day tip: carb loading

Use the days before the race to ensure your glycogen stores are topped up. See my link in bio or stories for my carb loading guide!

What other race day questions do you have??

04/10/2026

Race day tip: sample the nutrition and hydration available on race day.

Join me and the on Sunday, April 12 at 8:30am at Olympic Village to test out some bars!

04/09/2026

Tip: race day fuelling

Test, test, test! By now you should be very familiar with your race day Nutrition. You know the fuel that works best for you and when to take it.
If you don’t, it’s not too late, try some different gels or foods on your next runs, regardless of the distance. Know what you like and what you don’t!

Remember that the general guideline is between 30-90g of carb per hour. That is a big range, so if you haven’t done much testing, start at the low end. Too much carb can also be detrimental to your tummy during a race if you’re not used to it.
AND…don’t forget about hydration. This is a time when electrolytes are key to consider adding to your water to support absorption and proper balance.

04/05/2026

Tip of the day: try on your race day kit for a long run.

Don’t get stuck with the discomfort of chafing or blisters because you’re saving your outfit for race day.

04/03/2026

Who’s running this year?
I thought I’d put this little u scripted series out for my new runners or runners coming from out of town.

I’ll try to cover nutrition, race day, expo, weather, course, drop bag and any other things I think about to prepare for a great race day.

Let me know what questions you have about race day in the comments below or send me a DM.

04/01/2026

March brought me the ultimate gift - a vacation I so desperately needed! I had forgotten how much I love to travel and explore and how lucky I’ve been to do so!
The start of the year was a challenge, but knowing I had this incredible trip to Australia with kept me going. We had the best time exploring and making memories together!

We unintentionally set some fun goals for our trip that quickly became intentional:
🌴 Enjoying meals outdoors as often as possible
🌴 Seafood lovers, unite!
🌴 Staying active and moving every day
🌴 always carry snacks
🌴 Good coffee only
🌴 Embracing rest and relaxation
🌴 Sharing our daily highlights before bed

We hiked, wandered, and dreamed of a world with less chaos. Now that we're back, we're holding onto the sunshine and warmth, counting down the days until our summer adventures!

Thank you dear Emily! 💕

03/27/2026

We made it a goals to eat our meals outside as much as possible. This allowed us to be really mindful and truly enjoy and savour the wonderful meals we had! Because food isn’t just about fuelling, it’s also about fun, adventure, community and comfort.

We shared some incredible dinners and tried to eat as much fresh fish and seafood as we could get our hands on!

From incredible chowder and market fish to the self-catered beef curry and breakfast
Always room for great coffee and ice cream and also times for grocery store mash-ups for the days spent on the trail or in the car. Nothing better than ending a big hike day with a lux dinner

Fiji and did not disappoint with their incredible breakfast, lunch and dinners. With dessert served twice per day, who could resist!

Thank you once again for eating our way through vacations!!

03/21/2026

When invites you an a hike, the answer is always yes!!

Thank you to and for making this trip of two runner/hiker girlies come true!
While there might not have been that much activity in Fiji, we definitely made the most of our time in Tasmania!

From Hobart > Maria Island > Freicinet > Bay of Fires > Cradle Mountain, we logged many kilometres, always had snacks and lots of laughs! I’ll follow you through any track (well most) 😝

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