Phytofit Nutrition

06/08/2022

Frozen berry and yoghurt protein bites 🍓

Ingredients:
500g Greek yoghurt (I used Fage)
Handful berries
1-2 tbsp mixed seeds
4 scoops whey protein (I used Protein Works Strawberries and cream)

Nutrition / bar:
Kcals - 80
Protein - 8.2g
Carbs - 2.3g
Fat - 4.2g

Serves 14

🍦 - mix the yoghurt and whey
🥄 - spread onto a grease proof paper lined baking tray
🍓 - add berries / seeds
🔪- Score into portions to make it easier to cut later
🧊- freeze

You can lower the kcals by using lower fat yoghurt, but I like the satiety this provides .. super satisfying little snacks 😋

#1-1pt

28/07/2022

N1 Education .. practical weekend 💥

It’s taken a while to digest all the information - where science 🧬 meets practicality and application 💪🏼

Biomechanics - ‘the study of the mechanical laws relating to the movement of structure of living organisms ‘

After working on what I’ve learnt, I’m so excited to incorporate into clients programs going forwards ..

Colorado .. missing those beautiful mountains 🏔 🐻

Thank you N1 team 🤜🏼🤛🏼




#1-1pt

17/05/2022

Tick tick BOOM 💥

Don’t let one ☝️ deviation derail all of your hard work.

Hit the re-set button and keep going, you got this .. 💪🏼

Check progress over a week, if it all works out ✅

If you’re not achieving your goals, make a change .. and find a balance that is sustainable ⚖️

#1-1pt

18/03/2022

Exciting advances in technology, it will be interesting to see if this can translate into enhancing athlete performance down the line .. 🏆

The Premiership Rugby Cup will – this Friday - become the first professional northern hemisphere competition to trial the Smart Rugby Ball, which will provide new, real-time...

05/02/2022

I saw this quote the other way and it actually stopped me in my tracks 👣

The human body is incredibly resilient and is constantly repairing and renewing itself ..

We have a bad day, drink wine, eat processed food .. that’s normal. To do this every day and allow ‘bad’ habits to develop can happen without us even realising it.

Have a think about the last few days .. are there any habits that have crept into your daily life that may need to be switched out for a healthier option?

Focus on one thing .. eg hydration and nail it 🙌

Help your body out, give it the fuel it needs and the exercise to make it strong 🧡

Suggestions to focus on:

Hydration
Caffeine
Alcohol
Consumption of creeeesps / chips (you could be craving sodium / salt potentially)
Choccies
Eating the kids leftovers!! We’ve all been there … no judgement from me ..
Low step count
Your gym is missing you ..
Poor sleep
High stress
No meal prep ➡️ convenience food
Low protein 😔
Lack of fresh veggies 🥗

#1-1pt

20/01/2022

New Year Goals .. 🚀

Did you set any?

Heading into the final part of Jan, some of our goals - set with the best intentions .. may be derailing slightly. If a wheel comes off then %%% it .. we’re heading for the emergency stop lane!

I like the following quote, despite the fact that I do not see any swerve and bump in the road as failure ..

‘Failure is simply the opportunity to begin again, this time more intelligently’ ~ Henry Ford

If you’ve had a setback or a few days where you’re not progressing as you envisaged. It’s normal .. progress is not a linear process. Dust yourself off, give yourself 5 minutes - and write down:

what derailed you
why it happened
what can you do right now to avoid it happening again
what can you today to get back on track ..
put a Post It on the fridge - reminding yourself why this is an important goal for you to achieve - and how you will feel when you’ve done it 🙌

Put your super cape and tights back on - as you’ve got this 🦸‍♀️⚡️

#1-1pt

17/01/2022

Sugar .. carbohydrates .. and energy 💥

We can’t escape it, but we can choose foods that also contain beneficial nutrients such as vitamins, minerals and fibre 🍒🥭🍌🫐

Plus we can eat these foods with fats and / or protein rich foods to slow down the release of energy into our system .. 🥑 🥜

Starches also break down to glucose (sugar) 🍠 🍚 🍞 🥗 .. and the breakdown of these for energy depends on the type of food chosen.

Veggies are slow release or complex carbohydrates .. 🥦

Some foods, such as bread, releases energy more quickly into the bloodstream. If you chew bread for a while, you will taste the sweetness as the amylase in your saliva breaks the starch down into sugar ..

Sometimes you NEED the instant energy:

🚩post workout to replace carbohydrate stored in muscle (glycogen)
🚩during an endurance race 🍌

Sometimes we CRAVE instant energy:

😴 when we are tired
😣 when we are stressed
🎢 hormone fluctuations

#1-1pt

16/01/2022

The importance of Balance .. ⚖️

Finding the equilibrium that you are happy with and that optimises your health - both physically and mentally.

January can feel like lots of pressure - to be vegan, go alcohol free, get to the gym every day ..

🏆 Sustainability of an improved diet and exercise regime is a more successful (and enjoyable!) approach .. 😃

Strict restrictions can lead to the devil 😈 on your shoulder whispering in your ear .. It’s like asking someone not to think about something .. like - don’t think of elephants!!

💭 🐘 🐘🐘🐘🐘🐘🐘🐘🐘🐘🐘🐘

Aim for your goal, take the longer road and you will get there 💃 - and stay there. Get off the rollercoaster 🎢 .. and enjoy a smoother ride .. 🙌

👩‍🍳 credit - totally amazing Ottolenghi dish with prawns, fennel and feta 💟

#1-1pt

14/01/2022

Goals .. yes, you can achieve them .. 🙌

Break them down and set daily targets -

Hit my kcals today ☑️
Drank my water today ☑️
Trained ☑️
Step count ☑️
Slept well ☑️
Managed my stress with 10 mins meditation ☑️

Follow the path, don’t look at the trees
Believe in yourself
Be consistent

You’ve got this 💟

#1-1pt

13/01/2022

What is your WHY .. 🤔

If you really drill down to why you want to do something, it makes it a lot easier to focus and maintain your drive when the post festive motivation has left the room ..

Keep asking yourself - ok, so you want to be strong .. 💪🏼 ?

Why? For example..

I’m aware that as I get older, muscle tissue decreases ..

💭 I don’t like how that looks, I want to feel body confident on holiday 🏖 - imagine how amazing you will FEEL - that is your why ..

Or

💭 I want to be energised, so that I enjoy my ski holiday 🎿 - IMAGINE having the energy to ski all day - and keep up with competitive kids

Or

💭 I want to improve my posture and avoid my shoulders creeping inwards from time spent on a laptop .. 👩‍💻

Your why is personal to you, really ask yourself what is important to you and how you will feel when you achieve it .. It can be anything - from being confident in picking up children without back issues .. or looking good naked 🍀

#1-1pt

10/01/2022

Feeling the bloat after Christmas?! Heavy stomach, tighter 👖..

Don’t panic. Most people tend to eat a little more and exercise less over the festive period. Some of that extra weight is probably water retention 💦

Why? 🤔

It could be a combination of several factors, including:

🍫 Stored carbohydrate can bind up to 4x as much water

🧂 Too much salt can also cause water retention as the body aims to maintain a healthy sodium level

💩 Constipation

🩸 Menstruation

What to do:

💧 Feeling bloated, we have a tendency to drink less water, especially if it’s cold outside, but stick with it. Maintain your hydration (approx 2-3 litres / day).

🍎🥬 Eat fresh. You’re probably craving healthy foods right now. KIS - keep it simple. Single ingredient foods - fruit, veg, meat, fish, eggs, nuts. This avoids any excess salt found in processed foods.

⬆️ Step count - walk to the shops, explore your city, hit the hills with your dog, take a walk and talk meeting rather than being stuck at a desk.

🍷 Avoid sugar and alcohol in order to promote healthy gut bacteria 🦠

#1-1pt