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Laura | Fitness Coach

@llaurafitlab

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Helping women build confidence and strength
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15 June taken in Melbourne Airport by @llaurafitlab

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4 months ago

I used to think training upper body was useless as a female. Turns out I was leaving so many gains on the table. Now I have more balance to my physique, have better posture and feel extra confident wearing backless and strapless dresses. Girlies, trust me, DO NOT skip your back and shoulders!! (And save this routine for your next gym sesh) taken in Melbourne, Victoria, Australia by @llaurafitlab

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4 months ago

second and last run in Shanghai before we head off to Yunnan, experienced some of the best views of pearl tower this morning taken in North Bund Art Zone by @llaurafitlab

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5 months ago

taken in Mt. Agung by @llaurafitlab

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a year ago

never trust a savoury cheesecake by @llaurafitlab

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7 months ago

cycling carb guide (save for your next long ride) ⬇️

how many carbs you need depends on duration + intensity

<60 mins
→ 0–30g/hr
→ mostly using stored glycogen
→ carbs optional if you ate before

1–2 hrs
→ 30–60g/hr
→ helps maintain energy + delay fatigue
→ start fuelling early (don’t wait till you’re tired)

2–3 hrs
→ ~60–75g/hr
→ glycogen stores start running low
→ fuelling = better power output + less “bonk”

3–4 hrs
→ 60–90g/hr
→ higher end if riding hard / intervals / hills
→ requires some gut training

4+ hrs / race efforts
→ 90g+/hr
→ need multiple carb sources (glucose + fructose) for absorption

how often to eat
→ every 15–30 mins
→ smaller, consistent intake = better absorption
→ don’t wait until you feel tired

example (~60g/hr):
→ ~20–30g every 20–30 mins

why this matters
→ your body stores ~400–500g glycogen
→ you burn ~30–90g carbs/hr cycling
→ underfuel = fatigue, no power

mochi math 🍡
~23g carbs per serve (2 mochis)
3hr ride @ 60-75g/hr
→ 16-20 mochis total
→ ~2 mochis every 20 mins

Caveat:
→ this isn’t the most practical way to fuel
→ most ppl mix carbs (drinks, gels, bars, real food)
→ highly recommend mixing in liquid carbs for longer rides

but if you’re anything like me and hate gels + enjoy eating real food, definitely give this a crack ✌️ by @llaurafitlab

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6 months ago

the still vs the live
enjoying the last of the pre-cut fluff 🐻 taken in Mansfield, Victoria by @llaurafitlab

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7 months ago

they told me cycling would be the easiest part of tri training, but i am risking my life every time I get on the bike 😔 by @llaurafitlab

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a year ago

Didn’t know what I was signing up for 😩 taken in St Kilda, Victoria by @llaurafitlab

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9 months ago

HAPPY VAL AND NEW YEAR POOKIES taken in Flemington Racecourse by @llaurafitlab

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8 months ago

drake be preaching the most profound lyrics in my ear every run taken in Falls Creek by @llaurafitlab

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a year ago

hardest hike i’ve done so far but so worth it
#mountagung #balihiking taken in Mt. Agung by @llaurafitlab

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a year ago