Team Kelch Health Coach

10/06/2025

14/05/2025

NPU...

NET PROTEIN UTILISATION...

HOW MUCH ARE WE ACTUALLY ABSORBING???

Net protein utilization (NPU) is a measure of the quality of a protein in terms of how much of it can be used by the body for growth and repair...

It is the ratio of the amount of protein that is retained in the body to the amount of protein that is consumed....

The protein that is retained includes the protein that is used to build and repair tissues...

The protein that is consumed includes the protein that is excreted by the body...

NPU is expressed as a percentage, with higher percentages indicating a higher quality protein...

The highest quality proteins have an NPU of 100%, which means that all of the protein that is consumed is retained by the body...

Foods that have a high NPU are those that contain high-quality proteins with all essential amino acids in the right proportion.....

Such as animal-based foods like meat, fish, eggs, and dairy products...

Plant-based foods like beans, legumes, and grains also contain protein, but their NPU may be lower due to their lower digestibility and lower proportion of some essential amino acids....

NPU %..
Eggs 94%
Beef 67%
Turkey 70%
Fish 78%
Cottage cheese 75%

Soya beans 56%
Kale 54%
Potato 60%...

Brown rice comes in at 70%, which is great for non animal based food..

So combining beans with rice will bring up the protein quality of that meal, make sense?..

This is where combining certain foods together can come in 👌👌..

With our nutritional package, we look to prescribe different types of protein at various stages of where the person is at with their performance and goals 👌.

Again, if you would like more information on how to apply all of this to your routine to improve yourself going forward, do not hesitate to contact us. We are here to help..

Coach Lisa ###

19/04/2025

Our studio and philosophy go hand in hand with each other to bring out the best in everyone who comes into us...

We believe that successful physique transformations are not just about lifting weights or following a nutritional model...

They are about embracing a lifestyle change that fosters growth in mind, body, and spirit.

Our community is built on a foundation of support, motivation, and expert guidance, empowering each client to surpass their limits and achieve their personal best.

Every journey is unique, so we tailor our training and nutritional models to meet individual goals and needs, ensuring that each person feels valued and inspired.

By fostering a positive and encouraging environment, we cultivate not only strong bodies but also resilient minds, helping our clients unlock their true potential and transform not just their physique but their lives.

Together, we celebrate every victory, big or small, as we journey towards health, confidence, and lasting change.

Coach Lisa ❤️

19/04/2025

THE IMPORTANCE OF EXERCISE PAIRING & SELECTION...

Combining a bend-and-lift movement, such as the trap bar deadlift, with a pressing movement such as the incline DB press in a superset is an excellent strategy for fat loss and conditioning.

This style pairing engages multiple large muscle groups, creating an effect that burns more calories during and after the workout due to the increased energy demand.

This combination is far more beneficial than a leg extension combined with a pec fly, for example..

The big bend and lift with the heavy pressing movement with minimal rest for 6-12 reps with 4-6 sets will have a superior hormonal response, bringing up testosterone and growth hormone which is vital for fat loss and muscle building...

By alternating between these two movements with minimal rest, you elevate your heart rate, which will improve cardiovascular conditioning while also improving strength endurance 💪💪

If you would like more information on training or programming, do not hesitate to contact us...

10/04/2025

THE HOLISTIC APPROACH TO NUTRITION..

Calorie counting and the If It Fits Your Macros (IIFYM) approach have several notable flaws.

One significant issue is the focus on quantity over quality, where individuals may meet their caloric or macronutrient goals by consuming highly processed or nutritionally poor foods.

Foods that are highly processed, containing gluten, preservatives, additives, colouring, and sugar, which all cause issues with gut health, brain health, hormones, and blood sugar...

BAD NEWS IF FAT LOSS OR TONING IS THE GOAL⚽️⚽️⚽️.

This can lead to deficiencies in essential vitamins and minerals, negatively impacting overall health despite technically adhering to the diet.

Nutritional deficiencies are one of the main reasons people don't do well long-term with their health and fitness goals...

Another downside to this approach is the negative impact it has on weight room performance. To get the body shape you desire, you have to train hard. The IIFYM approach can be a disaster if you're pushing it in the weight room where recovery is key.

If you are eating foods that cause chaos to the gut and bring up inflammation, this will make it harder for the body to recover from your weight training..

Additionally, calorie counting can be imprecise, as food labels often have a margin of error, and individuals may inaccurately measure portion sizes, leading to miscalculated intake.

Moreover, these methods can foster an unhealthy relationship with food, promoting obsession and anxiety around eating, which might undermine long-term adherence and well-being.

Lastly, they often overlook the importance of other factors such as meal timing, micronutrient balance, and individual metabolic differences, making them a less holistic approach to nutrition.

If you would like to come in to us for a nutritional consultation or require more information on this topic, do not hesitate to contact us.

Coach Lisa ❤️