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Nutritional Advice for people like me who love food but want to make healthy changes to their lifest

Nutritional Advice for people like me who love food but want to make healthy changes to their lifestyle. Can develop personal plans and support you through your journey whether its for fat loss, muscle gain or improved performance in your training.

06/06/2025

“Women are not small men” a phrase used by Stacy Sims which I love 🥰 and a phrase that highlights the lack of scienced backed research around advice for women around nutrition and training.

Research in the fitness and nutrition has historically been based on male data.

Research on women has not kept pace with the rise in numbers of women who participate in sports and fitness, and this affects how we in the nutrition and fitness industry advise with an evidence-informed approach when working with women wanting to improve performance, body composition and wellbeing.

Two significant areas to be considered are:

Hormonal Fluctuations:
 Women experience hormonal fluctuations throughout their menstrual cycle and lifecycle (menopause), which can impact their energy expenditure, muscle building, and recovery.  
Body composition:
 Women typically have different body fat distribution, muscle mass, and bone density compared to men, influencing their nutritional needs.  
With applying the same nutritional and training advice to a woman based on science backed research carried out on mostly men, this could lead to less than optimal results.

Things are starting to move forward with this and I’ve been trying to dig a little bit deeper into how to support both my male and female clients equally, hopefully research around women and nutrition and fitness will develop further

11/05/2025

When eating in a calorie deficit it’s usually due to a weight-loss goal. Weight is many things our body is made up of and when we see this number change or even go down clothing sizes, we actually have no idea what we have lost, fat, muscle or water.

It’s important to understand eating in a very low calorie deficit can have an impact on a few things and not all positive for the goal of fat loss.

Weight lost rapidly due to dramatic decrease in calories will often result in muscle loss leaving us with sagging skin on our faces and body, reduction in energy, lack of strength, sleep disruptions, but ironically the goal of actually losing fat decreases in chance.

This is due to the adaptation of our metabolic rate when muscle mass decreases. Our muscles are the driving force for our metabolism (the body’s energy burning system).

Best advice if you feel weightloss is essential or even just desirable for you.

Get advice on supporting your body with nutrition choices, particularly your protein intake. Protein helps our body build and repair muscle.

Make sure you strength train to try to maintain muscle mass, this again requires fuelled training to prevent burning muscle for fuel.

Try to avoid pushing calories too low to speed things along, this can result in your body not adapting to new calorie intake and even leave you with sagging skin after all your efforts due again to muscle loss.

If you are currently on a strict low calorie diet or assisted weight loss plan without proper understanding of how fast weight loss can effect your body try to get guidance on how to support your body in the best way.

10/05/2025

Take control of your health and fitness journey a Body Composition Analysis – now at a special rate!

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Includes:
Body fat percentage
Muscle mass
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Nutrition Assessment
Goal Setting

Whether you’re working toward weight loss, muscle gain, or improved wellness, understanding your body is the first step.

Book now – 10 slots available only (offer available until 30th June)

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13/04/2025

When asked how to successfully make changes that last, the answer is consistency.

Make a list of things to bring into your daily life, at first it will feel hard work, but eventually this will just become how things are.

28/03/2025

Do you want to make changes to your body composition but don’t want to change what you are currently doing?

Giving up less healthy food choices too hard? Too boring?

You know what chocolate tastes like, you know how drinking alcohol feels, it’s the dopamine response you are seeking not the novelty of eating or drinking something you have been having for years.

Change is hard, consistency works, but everyone’s lifestyle is different and that why I try to understand what challenges you on the way to change.

23/03/2025

Training 4-5 times a week and not getting results you want?

Does your nutrition need addressing? It’s the hardest part of change due to habitual eating, emotionally driven food choices, food balance for training or body composition can be so hard to judge.

A great addition to your current training can be Personal training sessions programmed to suit your goals. Either skill based to support your class training, body building to help build a summer body, strength training and Olympic Lifting to become a more powerfully strong human 💪🏻 or for those who love functional fitness training but can’t get to classes.

06/01/2025

I can’t promise you will lose a stone in 30 days, I won’t encourage you to banish foods or drinks as a quick fix unless you want to work this into a new way of life, I won’t insist on exercising in anyway that doesn’t suit you and your lifestyle, I won’t reduce your calories so low you lose water weight to give you a number on a scale to make you believe it’s working and let a number define you.

What I will do is dig deep to find out why every January you’ve decided this is it, but got to February and everything is back where you left it, feeling like you’ve possibly failed in some way.

My approach is slower, steady and sustainable so it’s not as appealing as some short term challenges but it will be here everyday all year long if you want it to be 😊

31/12/2024

Not another “new year, new me” post….well kind of…

January brings to mind putting all the indulgences of December behind us, like we are going to wake up on the 1st January full of good intentions of cutting out all things you enjoy as some kind of punishment.

My advice to clients is to take a slow steady approach to changes, not cutting out everything for four weeks to then fall off the wagon and back to square one.

Just getting back to normal routine of life without all the treats around this time of year will be enough in the first week.

Then look at what you can add to your daily diet rather than what to take away, fruits, vegetables, water, lean protein sources. Fill up on these and hopefully you will feel too full for left over cheese and chocolate 😳

Give yourself 4-6 weeks to make gradual changes each week until it feels like “just the way you eat” again.

Need help with how to do this drop me a message for a way to approach it methodically😊

16/12/2024

Been working with for a few months, in that time we initially worked on understanding her lifestyle and habitual eating.

She fully committed to the process trusted my advice after years of trying other generic diets that never addressed how to change for long term change.

Throughout the process she has made physical changes to her body composition but what I loved to hear at tonight’s meeting was how she really feels her cravings for certain foods had massively changed making it easy to continue to progress through Decembers silly season 😊

I love hearing how people can make changes to their nutrition, energy, health and habits without feelings of guilt and lack of fun times they enjoy.

Amazing work 🥰

05/12/2024

So proud of my client these show progress over 6 weeks, building confidence getting upside down, strength work and started kipping Handstand pushups, today getting a new scaling of only using a 15kg plate and Abmat 🙌🙌 well done Mollie 🥰

03/11/2024

I believe that for wellness and health, good nutrition, sleep and being active are my top three in importance. Once these three are where they need to be then looking at other ways to improve physical and mental wellbeing are worth investigating, recovery is a huge part of that for me, taking rest days from gym and work, even a day off the routine nutrition I follow. But this is a new thing I started this year.
Cold water sea dipping with a group of friends, each week we meet at the beach, strip off to our swimming stuff and dip in the cold water together.
I’m feeling physical benefits of recovery from training, better sleep, arthritis in my wrist improves for days after and mentally it lifts my spirits and leaves me really relaxed.

If you feel you are ticking all the boxes with nutrition, fitness and sleep perhaps cold water therapy would be the next step.

Address

Ashingdon
Rayleigh
SS43DH

Telephone

+447854483549

Website

https://www.artemisgym.com/our-services

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