http://www.elitenutritionbicester.com/

Elite Nutrition, Chesterton Community Centre, Geminius Road, Chesterton, Bicester (2025)

18/12/2025

✨ Member Spotlight: Sharon ✨

Sharon has just completed her first month in the club, and what an incredible start she’s had 👏

As a vegetarian, one of Sharon’s biggest focuses has been learning how to get enough protein to properly nourish her body — something that can feel tricky at first. Instead of letting that become a barrier, she’s pushed herself to learn, ask questions and really show up for her health.

And the results speak for themselves 👇

✨ In her first month, Sharon has:
• Lost 2kg
• Dropped 18cm
• And most importantly… she’s feeling GOOD 💫

This is such a great example of what happens when you fuel your body properly instead of under-eating or guessing. No extremes. No restriction. Just consistency, support and education.

So proud of you, Sharon — this is just the beginning of your journey and we’re so glad to be walking it with you 💛

18/12/2025

Have you ever looked at your diary, seen a meal out or drinks planned…
and thought, “I’ll barely eat today so I don’t ruin it.”

I know you have.
Because most of us have been taught that this is what being “good” looks like.

But let me tell you something gently —
that’s not discipline. That’s deprivation.

When you restrict all day:
you’re not arriving in control…
you’re arriving exhausted, hungry and already at war with yourself.

So when the food comes, or the drinks start flowing,
it’s not because you “lack willpower” that things spiral —
it’s because your body has been begging to be fed.

And then comes the guilt.
The “I’ve ruined everything.”
The promise to be stricter tomorrow.

But listen to me:
the meal out didn’t cause that feeling — the restriction did.

You don’t need to earn your food.
You don’t need to punish your body before a social moment.
You don’t need to choose between progress and a life.

You deserve to sit down, nourished, calm, present…
and enjoy the moment without that voice in your head keeping score.

Real progress isn’t about tightening control.
It’s about learning to trust yourself again.

And if this hit a little too close to home,
please know — you’re not broken.
You were just never taught another way 💛

17/12/2025

Sleep is a bit of a sore subject in our house 😴
Hand on heart, I could probably count the number of full nights’ sleep I’ve had since having children on one hand.

Having neurodiverse kids often means late nights, early mornings, and the occasional midnight wake-up call. It’s just part of our normal.

Because of that, the sleep I do get needs to be good-quality sleep.
Especially with training days, busy work life, and trying to show up as the best version of myself — my body needs time to repair, recover and reset.

That’s why Night Mode is a non-negotiable for me 🌙✨

Night Mode supports sleep by:
✔️ Helping the body switch off and relax in the evening
✔️ Supporting deeper, more restorative sleep
✔️ Aiding muscle recovery overnight (huge for anyone training)
✔️ Supporting the body’s natural repair processes
✔️ Helping you wake up feeling more refreshed, even if sleep hours are limited

It doesn’t magically give me 8 uninterrupted hours (parents will understand 🙃), but it helps me make the most of the sleep I do get — and that makes a massive difference to my energy, mood and recovery.

If sleep is a struggle in your house too, you’re not alone 💚
Sometimes it’s about supporting your body better, not being perfect.

If you want to know more about Night Mode or whether it could help you, just pop me a message 🌿

17/12/2025

Meet Rose 🌿
A beautiful reminder that progress isn’t always loud — but it is powerful.

Rose lives with long-term health conditions that make her journey more challenging than most. Not impossible… but definitely requiring more patience, more resilience, and more self-belief 💛

And yet — she keeps showing up.
She keeps connecting, even on the harder days.
She keeps choosing herself, even when it would be easier to retreat.

That determination is something to be hugely proud of 👏

Rose’s results so far 👇
✔️ 5kg down
✔️ 33cm lost
✔️ ½ litre of visceral fat reduced
✔️ Feeling more focused ✨

But beyond the numbers, what matters most is this:
Rose is proving that consistency looks different for everyone — and that community, support and kindness can make all the difference when the road feels tougher.

Rose, your strength is quiet but mighty. Your commitment inspires more people than you know 💚
We’re so proud to walk this journey with you.

If you’re reading this and thinking “my situation makes it harder” — let Rose remind you: harder doesn’t mean impossible 💫

16/12/2025

🌟 SMALL WINS DECEMBER 🌟 Because you don’t need perfection to feel amazing this month — you just need tiny habits done consistently. Here are 5 small wins that make a big difference in the lead-up to Christmas 👇

1️⃣ Drink 500ml of water before your morning coffee
Most people wake up dehydrated… then hit the caffeine and wonder why they feel jittery, tired or starving by 10am. Start your day with water → watch your energy and cravings settle.

2️⃣ Build a protein-first breakfast (under 300 calories)
Even during the festive madness, a solid breakfast keeps you fuller for longer, less likely to snack, more energised, and improves mood + focus. Think: protein shake, eggs, Greek yogurt bowl, or high-protein overnight oats.

3️⃣ Take a 10-minute walk after dinner
This helps digestion, reduces evening cravings, supports blood sugar, lowers stress and stops the mindless picking that often happens once the kids are in bed. 10 minutes = a MASSIVE change in your evenings.

4️⃣ Swap this → for that (festive edition!)
Mince pie → mini mince pie
Hot chocolate → light hot chocolate with marshmallows
Crisps → popcorn
Milk chocolate → dark choc or a protein bar
Small swaps save you HUNDREDS of calories without feeling restricted.

5️⃣ A powerful mindset shift:
“I don’t need to win the day… I just need to win the next choice.”
That one sentence will save you from the all-or-nothing spiral every time.

🎄 SAVE THIS for the days where December feels overwhelming. Small wins stack up. Small wins build confidence. Small wins make the biggest difference. If you want help creating small wins that actually stick, my DMs are always open 💬✨

16/12/2025

✨ RESULTS ARE IN… and WOW ✨

Meet Pauline 💚
An absolute inspiration and proof that age is just a number.

Pauline is a super-active nan who puts many of the younger crowd to shame 💪
From multiple workout classes each week to smashing Parkrun, her energy, consistency and mindset are unreal.

A self-confessed chocolate lover 🍫 (relatable!), Pauline joined us not to give up the things she loves – but to find balance, stay accountable, and keep her nutrition on point while still enjoying life.

And the results speak for themselves 👇
✔️ 9.7kg down
✔️ 6.9% body fat reduced
✔️ 2½ litres of visceral fat gone
✔️ Metabolic age 12 years younger
✔️ Feeling optimistic, strong & energised

But beyond the numbers, Pauline often says how much the community has helped her – the support, encouragement, laughs and friendships that make this journey so special 💚

Pauline, you are truly inspiring. A reminder that it’s never about perfection – it’s about consistency, support, and showing up for you 👏✨

If this doesn’t motivate you, I don’t know what will 💥

15/12/2025

💛 Ways to Look After Your Mental Wellbeing Over the Christmas Period

Christmas isn’t just busy — it can be emotionally heavy too.
Expectations, pressure, family dynamics, financial stress, long to-do lists, disrupted routines… it all adds up.

Here are some gentle ways to support your mental wellbeing this season:

✨ 1. Protect your boundaries
It’s okay to say no. You don’t have to attend every event or meet everyone else’s expectations.

✨ 2. Take quiet moments for yourself
A walk, a bath, reading, journaling, sitting with a cup of tea — small pauses help you reset.

✨ 3. Keep some routine
You don’t need perfection, just a few grounding habits: morning water, 10-minute movement, early nights when you can.

✨ 4. Stay connected to people who lift you up
Reach out. Message first. Lean on the ones who make you feel safe, seen and supported.

✨ 5. Reduce comparison
Christmas looks different for everyone. What you see online isn’t the full story. Your version is allowed to be quieter, simpler, slower.

✨ 6. Nourish your body
Eat regularly, hydrate, move gently. Physical care supports emotional resilience.

✨ 7. Plan downtime
Rest is productive. Schedule it like an appointment — no guilt.

✨ 8. Let go of ‘perfect’
You don’t need a perfect Christmas. A peaceful, manageable one is more than enough.

✨ 9. Reach out if you’re struggling
Speak to someone you trust. You don’t have to hold everything on your own.

✨ 10. Be kind to yourself
You’re doing your best. And that is always enough.

14/12/2025

🎄 HIDDEN XMAS CALORIES YOU DIDN’T EXPECT

It’s not always the big meals that catch you out at Christmas…
It’s the little things you don’t even think about — and they add up fast.

Here are some sneaky festive calories most people overlook:

✨ 1. “Just one” buffet nibble
A sausage roll here, a mini quiche there… but walk past the table 6 times and suddenly you’ve eaten a meal you barely noticed.

✨ 2. Mulled wine
It feels cosy and harmless — but most cups pack 200–300 calories (and that’s before the second one).

✨ 3. Hot chocolate with cream
A festive fave… but often 350–500 calories for a single cup.

✨ 4. Chocolates from the tub
“I’ll just have one” easily becomes five.
A handful? 150–250 calories without real satisfaction.

✨ 5. Cheesy picky bits
Crackers, cheese cubes, dips… tiny portions, big calories if you’re not mindful.

✨ 6. Festive coffees
Your Gingerbread Latte might be hiding 250–450 calories — more than some meals.

✨ 7. Leftovers grazing
Cold roasties… extra stuffing… half a Yorkshire… none of it feels like “real eating” — but it counts.

✨ 8. Snacking while cooking
A taste here, a nibble there… often adds 100–200+ calories before you even sit down.

The point isn’t to avoid these things.
It’s to be aware so you can choose what’s worth it — and skip what isn’t.

A little mindful eating =
💛 more enjoyment
💛 fewer “how did I gain weight?” moments
💛 feeling better heading into January

13/12/2025

Let’s be real…
We know alcohol isn’t optimal for overall health.

But we also understand it’s part of many people’s lifestyle — especially at this time of year. Christmas parties, birthdays, celebrations, social weekends… life is for living 🥂

So instead of judgement, restriction or “you’ve ruined everything” energy… we choose support 💛

✨ Morning-after support (no judgement here!)
A few of you have asked what helps when you wake up feeling a bit fragile 😅 so we’ve put together a simple Hangover Support Kit that focuses on rehydrating, refuelling and gently restoring energy — not masking symptoms or forcing caffeine on a dehydrated body.

✨ What it supports:
• Proper hydration
• Replacing lost electrolytes & nutrients
• Stabilising blood sugar
• Focus & energy when your body is ready

🧃 The order matters:
1️⃣ Hydrate first – electrolytes + vitamins
2️⃣ CR7 Drive – gentle carbs + electrolytes
3️⃣ Lift Off – to help with focus & brain fog

Many members also use this after long shifts, tough workouts or low-energy days too 💫

Because health isn’t about being perfect — it’s about knowing how to support your body through real life, not avoiding it altogether 💛

I’ll pop the info & pics below.
Message me if you’d like one sorted or have any questions 💬

No pressure. Just support 💛

13/12/2025

🌟 Christmas is a season, not a permission slip to abandon your goals.

December is full of magic — the lights, the food, the celebrations, the people you love. And you should soak all of that in.
You deserve joy, connection and memories.

But here’s the truth we often forget at this time of year:

You can enjoy Christmas and still honour the version of you who wants to feel strong, confident and in control.

The goal isn’t to be perfect, avoid treats or say no to every invite.
The goal is to stay connected — connected to how you want to feel in your body, connected to the habits that support you, connected to your future self who will thank you for the small choices you made now.

You don’t need to “start again in January.”
You don’t need to press pause on your wellbeing.
You don’t need to lose yourself in the chaos of the season.

Instead…
✨ Be present.
✨ Enjoy the moments.
✨ Make choices that feel good both now and later.

Because the festive season lasts a few weeks — but the confidence, energy and momentum you’re building?
Those last long after the decorations come down.

You’re allowed to enjoy Christmas.
You’re also allowed to protect your goals.
Both can exist beautifully together. 💛🎄

12/12/2025

🎁 The real danger isn’t Christmas Day… it’s the week after.

Christmas Day itself isn’t the problem — it’s one day of good food, memories, family and joy. You’re supposed to enjoy it.

But the week that follows?
That’s where things can easily spiral.

Leftover chocolate everywhere.
Boxes of biscuits open on the counter.
Buffet food still sitting in the fridge.
Random “bits” that you pick at just because they’re there.

And suddenly you’re eating things you don’t even really want, simply because it feels wasteful not to… or because the habit of festive grazing has kicked in.

But remember this:
You are not a bin. You don’t have to finish everything.

A few simple steps help you reset quickly:
✨ Freeze leftovers
✨ Give extras away
✨ Portion things into actual meals
✨ Keep the treats you love and ditch the ones you don’t

This isn’t about being strict — it’s about creating an environment that supports how you want to feel heading into the new year.

Enjoy Christmas Day fully.
Savour your favourite foods.
Just don’t let “I’ll just finish these off…” turn into a week of feeling sluggish and off track.

A little intention now = a happier, lighter, clearer January. 🌿💛

11/12/2025

🍫 Picking every time you walk past the buffet = calories you don’t even enjoy.

We’ve all been there…
You’re chatting, socialising, moving around the room — and every time you pass the buffet table you grab “just one more.”
A sausage roll here, a handful of crisps there, a nibble of cheese, a stray chocolate…

And before you know it, you’ve eaten far more than you realise — yet barely remember tasting any of it.

That’s the sneaky thing about grazing:
You’re consuming calories, but you’re not getting the satisfaction.

A simple shift changes everything:
👉 Make a plate. Sit down. Eat it mindfully.

When you decide what you’re having and how much, you enjoy it more.
You feel in control.
And you walk away satisfied instead of picking all night without noticing.

It’s not about restriction — it’s about intention.
Enjoy the food you genuinely want, skip the mindless extras, and create your own little no-grazing zone for the evening.

Trust me… your body, your goals and your mindset will all feel better for it. 🌿💛

Elite Nutrition

18/12/2025

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