Nutrition First

Nutrition First Pavan Dhand - Certified Nutritional therapist

Every time you eat you are either feeding or fighting Do you need help to eat well but don't know where to start?

Do you need help thinking of healthy meal ideas? Do you need help getting the healthy body you want? And did you know the food you eat impacts your general state of health and happiness? I offer nutritional assessments to advise on general health and well being as well as weight loss advice. Please feel free to send me a message or email with any queries on pricing on offers below:

- Nutritional

deficiency assessments
- Weight loss plans
- Tailored nutrition plans
- Food diary analysis
- Meal plans

I look forward to helping you achieve your body's potential in feeling and looking better. I aim to help you to learn about your body and the food you eat to make life long changes. I am flexible, can travel to you and will work with your requirements.

This isn’t just a transformation, it’s a rebirth. 🌱I don’t often post before and after pictures because, for me, the wor...
24/04/2025

This isn’t just a transformation, it’s a rebirth. 🌱

I don’t often post before and after pictures because, for me, the work with my clients isn’t just about how they look, it’s about how they feel, their mindset, and the beautiful transformation in their relationship with themselves and their bodies. 💛

But after this beautiful mama bravely shared her post yesterday, I felt it was important to take a moment to celebrate her and her journey! 🙌

This boss mama came to me postpartum, feeling disconnected from her body, unsure of where to start, and craving more than just “getting back” to something, more than the idea of “bouncing back” to what she once was. She was searching for something deeper, something more meaningful.

She didn’t just rebuild her strength. She redefined it.
She didn’t chase her pre-baby body, She celebrated the one that carried her through pregnancy, birth, and beyond.

As a busy mum of a toddler and a new baby, a vegetarian, and juggling multiple responsibilities, she still chose to show up for herself. We worked together on nutrition, building an approach that supported her energy (lack of sleep) recovery (back pain from feeding) and lifestyle (play dates inc coffee and cake) without cutting corners or compromising her values.

Alongside this, we scheduled PT sessions around her real life, focusing on strength, movement, rebuilding her core and reconnecting with her body after it had been through so much. She didn’t just tick boxes. She committed, She grew,
And she proved that putting yourself first as a mum isn’t selfish, it’s powerful.

Now? She feels stronger, clearer, and more connected, in both body, mindset and the knowledge shes gained. This journey wasn’t just about perfection. It was about discovering her own power. And she’s owning it. So proud of you, hot mama! Keep shining 🌟

Remember boss mamas, feeling strong and prioritising yourself is an important part of your wellness.

If you're after a cheerleader who truly gets it mamas, I got you.

I've been dedicating some time to my glutes 🍑And the consistency is paying off. A year ago vs. today—same body, same mus...
28/03/2025

I've been dedicating some time to my glutes 🍑

And the consistency is paying off. A year ago vs. today—same body, same muscles, but a whole lot more patience, intention, and gains!

Truth is, this progress hasn’t been a straight road. Since having my daughter, my back pain has been one of my biggest challenges. For a long while, training legs felt impossible. Some weeks, I had to scale back and focus on rebuilding strength before pushing forward again.

But one thing I’ve learned? I couldn’t expect progress without putting in the work and consistency. And that consistency? It’s paying off—more strength, more shape, more definition. Not from doing more, but from training smarter and staying the course.

✨ The magic is in staying the course, even when it’s not perfect and trusting the process.

If I had let setbacks stop me, I wouldn’t be here today. Whatever your goal, fat loss, muscle growth, better energy, your results will always be a reflection of what you do most of the time.

So, are you moving with intention? Or jumping from plan to plan?

It was a pleasure to share some tips and tricks with the wonderful residents and team! Thank you for having me!
20/03/2025

It was a pleasure to share some tips and tricks with the wonderful residents and team! Thank you for having me!

I always start the new year as a pescetarian to boost my recipes and veggie protein combos. Today, I whipped up this del...
11/01/2025

I always start the new year as a pescetarian to boost my recipes and veggie protein combos.

Today, I whipped up this delicious meal featuring some simple garlicly lentils and yoghurt, a dynamic duo packed with protein, fibre, and probiotics sprinkled with some added micronutrients!

- Lentils: A plant-based protein powerhouse, rich in iron and perfect for keeping you fueled throughout the day.
- 5: High protein, low calorie, creamy, and loaded with gut-friendly probiotics to support digestion and overall health.

The perfect winter warmer. Would you try this combo? Let me know how you like to include lentils and yoghurt in your meals! 💚

Carbs aren’t the enemy and they certainly aren't just for workout days! Even on rest days, they fuel recovery, keep ener...
08/11/2024

Carbs aren’t the enemy and they certainly aren't just for workout days! Even on rest days, they fuel recovery, keep energy steady, and help muscles rebuild stronger!

Carbs also boost serotonin, helping you relax and recover! So, don’t cut carbs to save calories, in fact this is your reminder that you don't have to cut out carbs ever —they’re essential for energy, fuelling everything from physical activity, brain function to balanced recovery, (and let's be real, pasta is life)

Same outfit, a different weight, but a whole new shape!When there's 5 years and 5 kilos between these two pictures. 1 ba...
29/07/2024

Same outfit, a different weight, but a whole new shape!

When there's 5 years and 5 kilos between these two pictures. 1 baby and a whole lot of weight training later!

These traditional Indian wear beautifully showcase intricate craftsmanship, but they very quickly also highlight any changes in our bodies, with made to measure fittings, zips and hooks and all.

A glowing transformation Tuesday for this boss babe.This Mama is a super mama, the perfect example of why exercising thr...
27/03/2024

A glowing transformation Tuesday for this boss babe.

This Mama is a super mama, the perfect example of why exercising through your pregnancy is important and possible.

They say it is infact essential (when your body allows you to of course, whilst considering sickness, tiredness and aches and pains) to adjust and adapt your workouts from the moment you find out through to birth!

This can prepare your body for labour and life with a little one or in this case, this lovely lady's life with a baby and a toddler! It's been truly wonderful to see you and your body change and transform in a different way. From the day you told me you were pregnant at 12 weeks to today, you've been 110% committed to you and your baby's health and your fitness journey. I wish you all the luck and love as you bring them into this world. I can't wait to meet baby and see you on the other side (although noted she's 39 weeks and still was in the gym this morning) hope to see you in class tomorrow? 😋❤️🧿🙏

One for meat free Monday/your veganuary bank! Are these still a thing? Either way boosting our veg intake is always a pl...
19/12/2023

One for meat free Monday/your veganuary bank! Are these still a thing? Either way boosting our veg intake is always a plus!

Here's how you can make your vegetarian meal even higher protein. Don't just think about your actual protein source ie: tofu/eggs, what about switching your pasta occasionally for a pulse based pasta? A great gluten free option if you suffer from IBS or any other health conditions that lead you to eliminating wheat.

Try this simple recipe:
Boil your green lentil pasta whilst you saute: tofu, 1/2 ! courgette, a handul of cherry tomatoes, red onion, 1 tbsp of fresh garlic with veg stock, a tbsp of balsamic glaze in with a tsp of olive oil. Combine together, melt in some cheddar cheese and crack lots of black pepper 😋👍

14/12/2023

Make 2024 your year, I've got you!

Lets take a moment to appreciate a non scale victory for this BOSS MAMA!Left photo July 2023 right photo September 2023....
08/11/2023

Lets take a moment to appreciate a non scale victory for this BOSS MAMA!

Left photo July 2023 right photo September 2023. Same jeans!

I think we all know that great feeling when you fit back into your favourite jeans.

This amazing breastfeeding mama, who had a c-section and is 6 months post partum in the right photo dedicated time to herself 1-2x a week with me for zoom PT sessions alongside a 6 week nutrition programme as she knew she was ready to prioritise herself in the busy crazy new world to motherhood. She's regained so much strength and is looking and feeling good in her body. That's all we can ask for! Well done mama!

What if I was to tell you there are just 5 weeks between these photos?!That this amazing lady is mum to a 1 year old tod...
18/10/2023

What if I was to tell you there are just 5 weeks between these photos?!

That this amazing lady is mum to a 1 year old toddler, she works full time and has been on the BOSS BABE programme with me since September!

Making time for herself, building strength, confidence, and all from home at with the 8 week boss babe workout guide, making healthy and yummy nutrition changes to her routine. Impressive hey!? 1 and a half weeks left of her programme and she's still been smashing it since week 5, I just got too excited to not share her amazing progress with you!

What if I was to tell you there are just 5 weeks between these photos. That this amazing lady is mum to a 1 year old tod...
18/10/2023

What if I was to tell you there are just 5 weeks between these photos. That this amazing lady is mum to a 1 year old toddler who works full time and has been on the BOSS babe programme with me since September! Making time for herself, building strength, confidence, and all from home at with the 8 week boss babe home workout guide and making nutrition changes? Impressive hey! 1 and a half weeks left of her programme and she's still been smashing it since week 5, I just got too excited to not share her amazing progress with you!

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