http://www.karltattersonnutrition.co.nz/

Karl Tatterson Nutrition, Hamilton (2026)

24/12/2025

300.

I just finished my Christmas Day workout, and my app gave me this notification: 300 sessions completed.

For the last few years, I’ve kept a tradition of getting some form of movement in on Christmas Day. To some, it might seem extreme. To me, it’s just another day to show up for myself.

This 300th session didn't happen because I'm a "super athlete" or because I have more willpower than you. It happened because I chose to be consistent instead of perfect.

That milestone represents 300 times I chose to walk into the garage when I could have stayed on the couch. It’s those 300 hours that have literally reshaped my body and my life.

My message to you this morning:

Don’t fret the small stuff today. One Christmas lunch won't ruin your progress, just like one workout doesn't make a transformation. It’s the trend of your life that matters, not a single day.

Eat the good food, love your family, and laugh until it hurts.

I’m off to spend the rest of the day with my kids, fueling up for workout number 301.

Merry Christmas to all my followers and your families! 🎅💪

08/12/2025

I THOUGHT I WAS LIVING THE DREAM.

🧠My man cave is gone. My garage is now a fully functional gym where I train clients who are starting their own health journey. I went from being a consumer to a creator. I'm a qualified Health and Nutrition Coach now, still studying, and the healthiest I've ever been.

💪 It’s not the way I look, but the consistent energy I have for my kids. I stopped fueling my body with guesswork and processed food, and started mastering my nutrition to ensure I'm present and setting a healthy example. I replaced the pool table with weights, and the dartboard with a sustainable nutritional plan.

If you're still stuck feeding your body the wrong fuel and feeling unmotivated, I created the exact foundation I needed 8 years ago.

My Flexible Kitchen Framework cuts through the nutrition confusion and gives you the exact personalized blueprint for mastering your nutrition —not just your fitness. It’s the simple roadmap to change your habits, not just your diet.

Click the link in bio to learn how I can build your personalized fuel plan and reclaim your energy.

28/11/2025

It has been a full-on week, and honestly, the calendar had me scheduled to train this morning. But I just didn't have it in me, and you know what? That is okay.

It took me a long time to accept that knowing your body well enough to recognize when you need a "chill pill"—even just for the morning—is essential. I used to think that achieving health goals meant relentlessly pushing myself every moment of the day.

Here's the truth:

You won't derail your entire diet or health goals in one moment or one weekend of bad eating or missed exercise.

But if you repeat that pattern every weekend, the lack of consistency will stop your results over time.

What's just as important as giving yourself permission to rest is understanding why you needed it.

Take a moment to reflect: Was it a lack of sleep? Did you under-fuel the day before? Is stress high? Knowing the reason helps you stay kind to yourself, but also puts you in a position to put a plan in place if it happens again.

I'll still get a session in today, but I'll make sure I look after myself throughout the day to put myself in a good mental and physical space to smash a good one later. 💪

Happy Saturday! Enjoy the reset.

27/11/2025

Have you guys tried Kumara Toast?

It's such a simple, delicious game-changer:

Slice kumara (sweet potato) lengthways about half a centimetre thick.

Give it a very light coating of olive oil and season both sides.

Toast it in your toaster on high—you might need to run it a couple of times until it starts to blister and soften in the middle.

It's a great alternative to bread, giving you additional fibre and nutrients to go with your eggs or avocado at breakfast!

Food ideas like these, along with personalized portion sizes and macro-calculated meal swaps, are what The Flexible Kitchen is all about.

Ready to stop guessing and start fueling smarter?

Check out The Flexible Kitchen Program on my website, or message below "KumaraToast" and I'll send you the direct link.

24/11/2025

Most clients tell me they struggle with their diet, and while paying attention to food labels is key, knowing the difference between two seemingly identical products is what really moves the needle.

Take yogurt, for example. In the photos, we have two seemingly healthy options based on price and front-of-pack marketing.

But the Nutritional Information Panel (NIP) tells a completely different story:

The Sugar Difference: The plain Greek yogurt has next to no carbohydrates or sugars. The vanilla bean Greek yogurt, however, has almost 10 grams of sugar per 100 grams!

The Portion Trick: The manufacturer increases the portion size recommendation on the vanilla yogurt (e.g., 160g) to increase the protein levels, making you believe it’s a better product. A 160g serving could give you 13g of protein, but also 15g of sugar.

The Reality Check: When you compare both products based on the fair 100-gram column, you'll find there's only about a 1.5-gram difference in protein levels, but the sugary option has DOUBLE the calories.

This is how unexpected calories sneak into your day and sabotage your deficit. If you think those few extra grams of protein are going to make the difference to your overall daily intake, you are the exact consumer food manufacturers are marketing toward.

So, here’s the recap:

Look at the 100g Column: This is the only way to fairly compare products.

Keep Sugar Low: Choose the lowest sugar option possible. Add your own natural flavorings like berries.

Don't Get Fooled: High-protein claims are often there to make you buy their more expensive, less nutritious product.

Check out my article on how to read the NIP label for more information on spotting these tricks!

https://www.karltattersonnutrition.co.nz/blog/post/152541/reading-nutritional-labels-your-ultimate-guide-to-smarter-choices-in-new-zealand/

12/11/2025

Protein for Weight Loss: Keeping Your Muscle!

If losing weight is your main goal, protein is probably the most important nutrient to focus on. And it's not just about the numbers on the scale; it's about making sure you're losing fat, not muscle.

Keeping Your Muscle: When you eat less to lose weight, your body looks for energy. If you don't get enough protein, it can start breaking down your muscle for fuel, alongside fat. You absolutely want to avoid this! Muscle helps you burn more calories even when you're resting. By making protein a priority, you tell your body to hold onto that muscle, so the weight you lose is mostly fat. This keeps your metabolism healthier in the long run.

Metabolic Boost: Your body actually uses more energy (calories) to break down and use protein compared to carbs or fats. So, you're burning a little extra just by eating it!

07/11/2025

Home made Satay chicken pizza tonight for dinner!

Dough is super easy - just self raising flour and plain yoghurt!

03/11/2025

If you're not sure what to eat, then just follow the Rainbow 🌈.

24/10/2025

Client Shoutout: The Power of the Reset

I have to share this win! This client first came to me in May weighing 117+kg. He had a home gym but had lost his motivation to train. We got his nutrition right, a training plan with accountability and after 8 weeks, he was ready to fly solo.

He continued to lose weight consistently—which is huge!

Matt came back a couple of months ago because he was struggling with his program and wanted that human touch again, instead of following an AI-led program or confusing influencer plans.

He was still eating the same amount of calories I'd left him on. While he was slowly losing weight, I felt his body needed a rest from the prolonged deficit. It had been running on low fuel for a long time.

The Strategic Diet Break
We decided to strategically increase his food intake by about 900 calories a day—a significant jump.

Guess what happened?

He didn't gain weight. In fact, he started to lose a few hundred grams. This proves how vital a diet break is: his body was simply too under-fueled and was holding on tight. The extra food signaled safety, allowing his metabolism to normalize and start working with him again.

We left him there for two weeks before dropping him back down 700 calories (which was still 200 calories more than he was eating when he first came back!).

The Result
In the last six weeks, he's lost an extra 4 kgs.

Since May, he's lost over 15 kgs, all while maintaining his resistance training (which means serious muscle gain).

He's caught the bug and now has more gym equipment than I do!

Consistency and trusting your coach's intuition played the biggest role here, mate. Awesome to work with you again! Looking forward to Round 3!

The Takeaway: If you're feeling burned out and stuck on an impersonal plan, your body might be asking for connection and a strategic rest. Sometimes, the best way forward is to eat more.

20/10/2025

I get asked this question almost every day: "How many calories should I eat to lose weight?"

Here is the truth: There is no single right answer you can Google.

Your body is a complex machine. Your age, your height, your sleep quality, your stress levels, and your muscle mass—all of it changes the number of calories you need. When you rely on a random number from an online calculator, you're just throwing darts blindfolded.

The Risk of Guessing

If you guess wrong, two things can happen:

You Don't Lose Weight: You think you're in a deficit, but you're actually eating too close to (or above) your body’s needs.

You Wreck Your Metabolism: You eat far too little for too long, causing hormonal chaos and burnout. This makes you gain the weight back later.

The Only Way to Get It Right

You need to find your personal Maintenance Level first.

Maintenance is your body's baseline. Once you know that number, you can calculate a personalized, sustainable deficit that works with your body, not against it.

This is not something you can just Google. You need a personalized framework that does the math for you. That's why I created The Flexible Kitchen. It finds your personalized baseline and gives you the exact blueprint to build a deficit that works for your body.

Follow along for the launch of The Flexible Kitchen and stop guessing your way to your goals.

16/10/2025

We've all been there: knowing we need to make a change but feeling stuck.

So, let's talk about it honestly: What's the biggest internal roadblock stopping you from making changes to your health right now?

A lot of people say "time," but that's often the easiest answer and the quickest excuse. The truth is, the big transformations we dream of are almost always made up of dozens of small, daily wins.

If you had to change just the smallest possible thing tomorrow—something you know you can stick to—what would it be?

Maybe it's getting up 30 minutes earlier for a quiet walk.

Maybe it's swapping all your full-sugar drinks to sugar-free options.

Maybe it’s simply preparing your lunch the night before.

When we focus only on the massive, painful change, we miss the opportunity to address why we allowed our health to reach that point in the first place. Big results start with small, sustainable shifts.

Tell me below: What small change can you commit to starting tomorrow? 👇

Karl Tatterson Nutrition

24/12/2025

08/12/2025

28/11/2025

27/11/2025

24/11/2025

12/11/2025

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