WTTB Nutrition

31/07/2022

Follow over on my other page for continued nutrition content ☺️

01/02/2022

And you'd be correct, yes it's true the calorie content you see on foods, and add into your my fitness pal aren't always 100% accurate, and here's why-

❌The nutritional labels you see on foods are allowed to have a degree of inaccuracy within 20% (just because they can be doesn't automatically mean they are though). Meaning the calorie content might actually be slightly higher or lower than it states.

❌Not all calories are bioavailable. What does this mean? The value of calories are calculated using a machine called a bomb calorimeter and what this does is simply calculate the amount of energy that a certain food gives off when heated. This gives us our calories. BUT that doesn't mean your body has the ability to make those calories bioavailable (convert into usable energy). Basically not all calories are always necessarily matabolizable.

Now here's why calorie tracking and counting is still an extremely helpful tool...

✅It gives accountablily to stick to a plan (the plan being a calorie number).

✅Being able to see nutrition labels (even if not 100% dead on) can help people make better choices in accordance with their general calories needs to help them towards their specific goals. Ultimately you'll still be hitting a decent ball park.

✅Even though it may be inaccurate, there's a chance it will still be consistently inaccurate to a degree (this is especially true if you're someone who regularly eats similar foods). So if your calorie number isn't working for your goals, even if the number isn't actually exactly what you believed it to be, you still have a baseline number to manipulate from. What that actual number is, is kind of irrelevant.

✅Even with the combination of the actual inaccuracy of the calories, plus your own personal misreporting, yes it might mean you actually end up over your calories by a certain amount. But without tracking theres a chance and likelihood for many people you might end up going over even more. So in this instance it can still be an extremely helpful tool.

30/01/2022

Most of us are striving for something that is not only unrealistic, but it's unnecessary.

We get bombarded with 'what I eat in a day' videos or a recipe plan we are told some celebrity or influencer has done. And while I don't doubt that these people do eat these things sometimes, what we don't see is the bits that haven't gone 'to plan'.

And the problem with this is, it leaves us always feeling like what we're doing is never 'good' enough or eating 'healthy' enough.

Because again, we're comparing our cobbled together diet or even our 70-80% on point diet to someone's apparent 100% highlight reel. But no one has their s**t together 100% of the time, so stop expecting that you should too!

So here's the thing, a varied and 'good' diet contains both these things. It contains -

✅Routine and structure
✅Eating unplanned foods

✅Meals that contain veggies
✅Meals that don't contain veggies

✅Feeling crappy after a few days of a bit too much 'junk' and craving more nutritional things for the next few days
✅Feeling bored of 'healthy' food and craving something with next to no nutritional value

✅Being accountable to just those 2 squares of chocolate we told ourselves we would have
✅Feeling like 2 squares of chocolate hasn't quite hit the spot and you have 4 instead

You see my point...

Stop expecting that only certain things in this list above equate to a 'good' diet. While others mean you've gone off track.

From now through to the end of your life all those things will happen repeatedly and that's okay!!! Start being more accepting of not only variety in your diet but also variety in your behaviours and routines (or sometimes lack thereof 🙌)

As always in life, routine will probably be the foundation of what you need, this can be the case for diet too especially if you've got goals to hit. But you need to be in a place where you can learn to cope if for whatever reason your routine gets disrupted. It's called living 💚.

28/01/2022

The squat, bench and deadlift are at the core of all our programming, and for good reason!

These are the big 3, not only in the sport of Powerlifting, but even outside of Powerlifting in your quest to just becoming the strongest version of you, or to improve your body composition (or probably both).

They are incredible compound movements that will not only take an incredible amount of skill to perfect which make them super interesting and stops you getting bored or feel like you're lacking direction with your workouts (you seriously get super invested in trying to fine tune the ex*****on of these lifts and it's super fun)!

But they will be the foundation of eveything you need to become an overall strong bad-ass, or be at the base of building muscle for a strong and powerful physique. So regardless of your goals, these are so key 🔑

So why the hip thrust too?

The Barbell hip thrust is a fantastic core barbell movement for many women these days, and as far as we're concerned if you're going to do them, we want you to be doing them properly and be getting the most of out them! Yes many women like to incorporate these for muscle growth and aesthetics reasons, but they also build hella strong glutes which are vital for good ex*****on of the above movements.

To start your journey to learning these movments or, if you're already working on these at the gym but want to start optimising them the our group programming is 100% for you.

Enrolment opens in 3 days 👀

27/01/2022

26/01/2022

We are so incredibly excited to announce the launch of our very first intake for our WTTB Online Group Coaching!

Enrolment opens 31st January with our first intake kicking off on the 7th February.

So who is the group coaching for?

✅Women who want to finally feel empowered by learning how to lift.

✅Women who already weight train but want a structured programme to follow, to refine their form, uncover their true strength potential, and have the support of lots of amazing other strong and like minded women.

✅Women who are sick of feeling intimidated by the gym and are terrified of being judged for not know what they're doing.

✅Women who are scared to fully commit to picking up weights due to worrying about injury because of not doing it properly.

✅Women who have had enough of rock bottom confidence.

✅Who are fed up with never ending negative body image.

✅Women who know how much benefit they would get through some support and guidence but are not in a position to invest in 1:1 coaching

Head to the link below to find out more
https://www.welcometothebarbell.com/group-coaching
💪

25/01/2022

👀 More details coming tomorrow...

16/01/2022

We spend a lot of time being told to eat foods that are more 'satiating' (keep us fuller for longer). And as a general rule I'm all for this. Often as a result it can aid in weight loss/weight maintenance, and by defult often foods that are more satiating tend to be more nutrient dense.

But what this can lead to is ignoring or forgetting to eat foods that keep us satiated up here 🧠.

I know this because I've been there.

Eating every food under the sun that will make me and keep me 'full' and satiated (because that was what you're suposed to do 🤷‍♀️).

But there is one thing that I definitely wasn't.

I wasn't satisfied.

Often eating a lot of these satiating foods meant not eating many of the foods that I really desired.

As a result? Not being able to stick to my super filling and satiating diet despite being physically stuffed. Yes pysically I was satiated. But my brain wasn't, and as a result this was probably one of the times I had the worst relationship with food. And I kept chasing this feeling or need to feel 'full'.

But what I found after a long time and a long journey, is that when you start allowing yourself to include foods that you actually desire, that the need to feel physically stuffed, actually becomes a hell of a lot less.

Remember to eat foods that satiate you both physically and mentally ✌️

04/01/2022

I can, with a lot of confidence say that 10 out of 10 times blaming a lack of willpower is not the answer. It's an easy/lazy answer, or honest misunderstanding to a problem you don't want or don't know how to solve.

Our relationship with food is often far more complicated than we give it credit

27/12/2021

Ah the beige buffet. What a love / hate relationship we have with it.

This time of year there's definitely no shortage of beige buffets and party food.

And while for many, the idea of loads of party food fills them with excitement, it also fills a lot of people who struggle around food with a lot of anxiety.

It probably goes a little something like this:

You tell yourself either you're not going to have any at all, or maybe you tell yourself you'll be 'good' and only have the 'healthier' bits, or maybe just a small amount.

You might tell yourself you're not going to get a plate, because in your mind, then you're actually committing to eating all this food you told yourself for some reason you shouldn't have.

But you stand by the table, you pick at a bit of it, then grab a bit more. Then, okay this is the last time, just one more thing. Then before you know it you can't stop, you think 'f**k it' and just lose all sense of control.

So not only have you now eaten the same amount that you would have if you just actually told yourself at the start you could have just had a plate full. But you probably didn't enjoy it because the whole thing was fuelled with guilt.

So next time, just challenge yourself to give yourself permission to take a plate of food, maybe even two. Be sure to take some of the bits you know you really really want too!! Because guess what - if you're going to end up eating it anyway then you might as well do it and actually ENJOY it!

21/12/2021

It's not uncommon that I hear, when someone has had a week or weekend off their usual nutrition 'protocol or routine' due to a holiday or birthday or with where we're at right now- Christmas , they come back with the view that their nutrition was really 'bad' over the past few days or week.

If we want to learn how to live throughout our lives with good nutrition protocols, we MUST acknowledge and accept that having these times where we come 'off routine' is part of that and is key to a long term healthy approach.

For the rest of your life you will continue to experience things like holidays, birthdays and Christmases, where you are likely to indulge more than you typically would. This is OKAY! This is life, and this is living!

So as we come about the other side of Christmas this year, try and not label it as 'my diet was so bad' but rather 'my diet was different and more relaxed'.
Coming away from routine with anything in life does not automatically equate 'bad'.

Sure, routine is extremely helpful to us most of the time, but when it's ALL of the time it actaully can become detrimental.

20/12/2021

As many of you know, lot's of new and exciting things have been going on over the past month or so, and i'm having a bit of a switch up with what content will be going across which account. So make sure you're following them all to stay in the loop with everything!

Here's what's going on across all our socials:

- All things WTTB, online 1:1 coaching, in person and online group coaching. Informative content on all things gym, lifting and mindset.

- Informative content on all things nutrition. Supporting our WTTB clients and athletes through a balanced mindset and approach to nutrition.

Instagram - follow my personal account for personal shenanigans and my powerlifting journey.

19/12/2021

My only regret, is not starting sooner! As cliche as it sounds, it's true!

Welcome To The Barbell

15/12/2021

When we start to focus on what our body can do, rather than what it looks like... it changes everything!

Welcome To The Barbell

14/12/2021

Seeing the Welcome To The Barbell 1:1 online and in person clients wins on Monday morning check ins, is one of my favourite parts of the week 👊

13/12/2021

The amount of value you will be getting for only £7 is insane.

Hit the link in our bio or head to www.welcometothebarbell.com/ebook

Welcome To The Barbell

10/12/2021

From one women (who's been there before) to another 🥰. You've got this 👊
Welcome To The Barbell