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

09/01/2022

Full body work out 💃

3 sets of:

Bulgarian split squats 10 e/s (quads / glues)
Seated row x 12 (back)

SHELC x 12 (hammies)
Lying chest press x 12 (chest)

TRX pike (abs)
TRX row (back / shoulders / abs)

150m row (cardio)

#1-1pt

01/01/2022

Happy New Year .. !! 🎉

If you’re making goals for this year, make them SMART 💁‍♀️

📍 Specific - I want to run 5km by the end on February

📏 Measurable - track progress, have a timeframe

🔔 Achievable - be able to ring that bell and hone your mindset to making it happen

💭 Realistic - don’t pluck something from mid air. Think about what you want to achieve in great detail. Can you do that, is it feasible? If not, modify it and be realistic about the time you have to succeed

⏰ Time - both timeframe for your goal and setting aside time which is prioritised for your goal, whether it’s 15 mins / day or an hour x 3/week

🖊 Write down your goal

☑️ Tick off when you have achieved prioritising it each week

This will create a habit which is sustainable, rather than relying on motivation.

ACCOUNTABILITY - tell someone what you are doing. Check in with them .. find your person who wants you to achieve this as much, if not more than you do 🧡

#1-1pt

30/12/2021

If you’re feeling like you had a canapé too many over the festive season, do not worry.

You are certainly not alone .. !! 🙋‍♀️🙋🙋‍♂️

What to do next?

🗓 Create a routine. It’s hard when you have the interim time between Christmas and NY, probably not at work and no structure. Make a deal with yourself, take exercise daily, get out of the house and walk the dog, run, cycle 🚲. Plan a workout and put it in your diary. It doesn’t matter how long it is - just START .. that is the key.

🥗 Don’t starve yourself. Go back to either maintenance kcals or a slight deficit (less calories than you burn each day) if you want to lose weight. Otherwise it could lead to cravings and you’ll be back to square 1.

🤓 Be smart. Eat to gain back control of the pesky hunger hormones .. notably Ghrelin.

Focus on what will nourish your body and give you energy, rather than what you choose not to eat - left over Lindt anyone?!!

PROTEIN - lean meat, fish, eggs, beans, pulses
FIBRE - veggies and fruit (these are also carbohydrates)
WATER - 2-3 litres / day
FATS - oily fish, avocado, nuts, seeds

❌ Remove temptation - you will eat what is easy / what you are surrounded with. Freeze the cheese, regift the chocolates 🍫!!

💃 .. head into 2022 ahead of the game 🙌

#1-1pt

22/12/2021

Just this .. 🤍

Love this hooder, (and the message even more .. ) although I’m not sure it will see the slopes this year though .. ⛷
wear

#1-1pt

18/12/2021

Talking of bones 🦴 ..

As we get older our s*x hormones decline .. both oestrogen and testosterone.

For ladies, oestrogen is bone protective and therefore this can result in increased risk of osteopenia and osteoporosis.

For men, the ratio of testosterone to oestrogen adversely changes which can affect muscle growth (muscle is also bone protective), energy levels and s*x drive.

🏋️‍♀️ This is one of the reasons why strength training is important as part of a healthy lifestyle as we age, to protect our bones, and maintain muscle tissue.

Body weight exercises are a great option to start 🌟

Consistency is key 2-3 x / week 🔑

Nourish your body with nutrient dense food 🍎 🥕🍋🥬🫐🍆 - eat the rainbow 🌈

#1-1pt

16/12/2021

4 ways to - make it easy for yourself - as life gets super busy pre Christmas 🎄

🔺 - Meal prep so your fridge is full of great options 🥙

🔺 - Fill your fruit bowl 🍊

🔺 - Get your gym kit out the night before

🔺 - Have a plan for the week so you know WHEN you can train .. and WHAT you’re going to do.

Yes, it’s a busy time of year, but when you value something highly, you will make it work .. and show up for yourself 🙋‍♀️ 🌟

#1-1pt

14/12/2021

Routine and habits .. 🔁🔁🔁

These will save you when will power seems to desert you! 🦸‍♀️

🔹healthy brekkie ☑️ - start the day as you mean to carry on then you’re not scuppered by the M&S freshly baked smell when you pop in to buy a birthday card ..

🔹food plan for the week - have it on your phone or laptop, use it as a shopping list 📝

🔹put your training times into your phone and stick to it - it doesn’t matter if you only manage 10 minutes, the repetition leads to routine / habit

🔹try to get to sleep in good time and wake up at the same time every day 💤

🔹stick to a training plan. It takes time to see changes .. ⏱

🔹ensure everything meal and snack contains protein - build and repair your body including muscle tissue and maintain satiety

🔹move .. if your having a non training day, go for a walk, swim, do yoga - this is part of your NEAT which often burns more kcals than a training session 🚶🏼‍♀️🏊‍♀️🧘‍♀️

Talking of NEAT, I had a great day clay shooting yesterday .. I know, nice glasses 👌 - surround yourself with people who lift you up. That’s not a habit, but SO important 💚

#1-1pt