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We’re pleased to share that Can Walk Can Run has been named a finalist in the Social Value & Community Impact Award category at the 2025 AUSactive National Awards. Co-designed, piloted and delivered by Dr Chris Swain (Victorian Cancer Agency Fellow, The University of Melbourne), Melanie D’Souza and Catherine Ashley alongside cancer survivors, clinicians and […]

Staying hydrated and topping up key minerals—sodium, potassium, calcium and magnesium—helps keep your blood pumping and your head clear during sport. Even losing just 2% of your body weight in sweat can impair endurance by up to 10% and make you feel dizzy, lightheaded or even cause you to faint, slowing you down and risking […]

Why Cold Weather Matters for Endurance Metrics Cold air isn’t just an inconvenience—it’s a physiological stressor that alters both your maximal oxygen uptake (VO₂ max) and heart-rate variability (HRV). For athletes who track these metrics, cold conditions can skew your data and hinder performance if you’re unprepared. Cold Weather and VO₂ Max Optimal Temperature WindowStudies […]

I’ve been really fortunate to pick up a few medals and an academic award this year—three rowing wins at the 2025 Rowing Victoria Masters State Championships, an overall win in the 2XU Triathlon Series 24/25, and an Outstanding Student Award for my Certificate IV in Fitness. Rather than focusing on the hardware, here’s what I […]

Karolien Florijn’s unconventional yet highly effective technique—relaxed, precise catch and seamless power transfer—exemplifies why fitness, speed and high stroke rates ultimately outrank textbook perfection in rowing. Research consistently shows that physiological factors such as power at V̇O₂max and lactate thresholds explain over 95 % of 2,000m performance variance, while marginal technical tweaks contribute very little […]

“220 minus age.” If you’ve ever stepped foot in a gym, attended a fitness class, or worn a smartwatch, you’ve likely encountered this common formula to estimate your maximum heart rate (HRmax). But here’s the truth: this popular formula isn’t accurate enough for everyone—especially not older or highly-trained endurance athletes. Recent research suggests there’s a […]

Osteoporosis is a progressive condition characterised by reduced bone density and structural deterioration, leading to an increased risk of fractures. With millions affected worldwide, osteoporosis is a major public health concern, particularly among postmenopausal women and older adults. While medications play a crucial role in treatment, exercise is a fundamental component of osteoporosis prevention and […]

This article was first published by Can Walk Can Run. Different cancers require different treatments, and in my case that treatment was R-CHOP chemotherapy followed by intravenous Methotrexate aimed at the brain area.  I had stage four cancer which means the cancer had spread from where it started to other parts of the body (also known as metastatic […]