X Nutrition

12/02/2022

Inspiration right here ❤

14/11/2021

New Intake alert!! 📢
Our next nutrition intake kicks off on the 29th of November❗
Our program focuses on teaching and building long-term, sustainable habits through a practice based approach. ✅✅✅

So for whatever your goals are, whether it's to:

• Lose weight
• Gain muscle
• Body recomposition
• Sports performance
• Or you just want to be healthy human being
Then this program is for you as you'll go away with the tools to take control of your nutrition and transform your "bad habits" into a healthy lifestyle. 🛠
So if you're willing and ready to give this a go, then DM us here or click on the link in bio for more info.

ProCoach is a revolutionary health and fitness coaching platform that helps you implement PN's world-renowned behavior-change approach with your clients.

11/11/2021

Hey guys, We're back!

A bit of a hiatus on social media due to some real world changes but we're excited to get back into it.

Stay tuned for more content and also the dates for our next new nutrition intake! 😍

19/11/2020

Are you struggling to reach your body goals even though your exercise and nutrition are on point?

Poor sleep might be the reason why..

Did you know that studies suggest that people who sleep fewer than 6 hours per night gain almost twice as much weight over a 6 year period as people who sleep 7 to 8 hours per night. Crazy right!

Here are some effects of chronically bad sleep:

• It makes it harder to get lean
• It makes it harder to gain and keep muscle and other lean mass
• Disrupts hormones
• Ages us faster
• Increases our risk of chronic illness
• Lowers IQ
• Kills our s*x drive

It's no wonder you get cranky from a bad night of sleep 😠.

Modern society has completely changed the way we sleep and has increased our wanting to voluntarily stay awake. Whether it's because we want to binge watch a show on Netflix or because we're scrolling endlessly through our phone.

Even with all these distractions, it is still possible to improve your sleep.

If you tend to struggle getting enough 💤, then try a few of these tips before getting to bed:

• Turn off electronics 30 mins - 1hr before bed 📱
• De-stress - meditation, reading, light stretching, yoga, even walking can help relieve tension. 🧘‍♀️
• Warm bath or shower 🛁
• Keep the room as dark as possible ⚫
• Make sure your room isn't too hot or too cold🌡

There are many more ways to ensure you have a good sleep but start with these and see how you go.

Just remember that along with nutrition and exercise, good sleep is one of the pillars of health. You just simply cannot maintain optimum health without taking care of your sleep.

A little food for thought 😊

07/10/2020

Some real truth in this quote. Nothing will magically happen until you put in the effort.

So ask yourself, are you truly trying? Or is something holding you back...

28/09/2020

........Water 💧..........

Did you know, that water makes up over half - 55-60% - of who we are.
Crazy right! So no wonder it's important that we hydrate properly.
How much fluid do we need? 💧
It can all get a little confusing when trying to figure out how much water you should be drinking but a good start is trying to get 2L (8 cups) of water per day along with water-rich foods (fruits and veges).
Instead of trying to think and count how many cups you've had. Try filling up a 1L bottle and keep it near you. Sip every now and then until it's finished. Make it your goal to finish 2 of those bottles by the end of the day. 😁
Hydration needs will differ between people due to activity levels and other factors but making sure we get the basic amounts in first is always a good start.
What does your daily water intake look like? Want some help, flick us a DM for any questions.

19/08/2020

Hey guys!

With everything going on in the world due to the pandemic, it's important now more than ever to stay healthy.
Maintaining exercise, nutrition, and sleep habits may feel especially challenging at the moment but these habits are critical for managing health.
It doesn't have to be all done at once, start with one healthy habit you like to work on and stick to it. Once you're comfortable with that, then try add another and repeat the process.
You'll find along the way that it all starts to become a little easier. All it takes, is for you to get the ball rolling.
Use this infograph to see what areas you might need to focus on.
Also DM us if you'd like some tips on how to start implementing these habits into your life 😊

03/08/2020

Don't take your body for granted people.

You've only got one.

26/07/2020

"Healthy habits are learned in the same way as unhealthy ones - through practice"

- Wayne Dyer -

Have a great week everybody!

22/07/2020

Are you getting hung up on the numbers on the scale? That excitement when the weight decreases. That disheartening and depressing feeling when the numbers go up.

What you need to know is that weight loss is not linear. It is perfectly normal for your weight to fluctuate on a day-to-day basis. There will be days where your scale weight goes up, just like there will be days where your weight will drop, and there will also be days (maybe even weeks) where your weight will stay exactly the same.

There are many reasons why your weight can fluctuate:

• High sodium foods or high carb foods which leads to water retention 🧂/🥔
• Menstrual cycle ⏰
• NEAT - non exercise activity thermogenesis 🌡
• Bowel movements 💩
• Food mass 🍔
• Alcohol 🍷

Keeping all these in mind, it's no wonder our weight constantly changes. So don't be so hard on yourself when you see the numbers go up. Think of the scale as one marker out of many. The scale is useful sure but it can take months of data to get an accurate picture of your progress.

Try adding these additional markers to get a more clearer look:

• girth measurements
• your energy levels
• tightness/looseness of clothing
• photos

More data means more accuracy.
So give yourself some peace of mind and don't let that scale deter you from reaching those goals. 🤗

07/07/2020

Hey guys!
We're excited to announce that our 2nd intake for our nutrition program starts on the 3rd of August 2020! The cut off date for registration is the 31th July 2020.
This is a 12 month program that uses a sustainable, practice based approach to build healthy habits. You'll be provided with daily support, guidance and accountability, every step of the way. Through this you'll develop lifelong tools that will help you thrive on your own after completing the program.Together we'll transform your outlook on food and life.
So if you're ready to take the leap then DM us here or click on the link in the bio for more information.
Make sure to register quick as spaces are limited!

30/06/2020

King Julien knows what's up! 🤴
We've heard it all before, that regular exercise is good for you, as it helps prevent or control many diseases, can help you live longer and it can even help you lose weight.
But if you're like most people, you're busy, you may have a sedentary job, and you haven't yet changed your exercise habits.
The good news is that it's never too late to start. Start slowly by finding ways and making time to fit some form of physical activity in your life.
It doesn't have to some crazy drastic change, instead try take a small step in the right direction and build on it.
So be like King Julien and find ways to move it...move it. 😉
Don't be afraid to DM us if you'd like some ideas on how to start getting more exercise in your life.

21/06/2020

Let's talk about portion sizes.

It can all get a little confusing when it comes to working out how much food to serve yourself.

What you'll often hear, is that the best way to lose weight is to count calories. Although this is a great method, it is very difficult to stick with and many people give up and go back to eating the way they were before.

Instead try this simple control guide:

Your HANDS 🤗

Hands are an easy way to check the sizes of your food portions on your plate. Not only are they portable, they're also proportioned to the individual.

Here's how it works:

▪︎Your palm = protein portions
▪︎Your fist = veggie portions
▪︎Your cupped hand = carb portions
▪︎Your thumb = fat portions

Start by having 1-2 servings of each (protein, veggies, carb, fats) at every meal and see how that works for you.

Use this template as a starting point and adjust from there.

Individual needs and preferences will vary due to many different factors:

▪︎Gender - men generally need more food than women.
▪︎Age - younger people more than older people.
▪︎Activity level - athletes more than sedentary.
▪︎Size - bigger people generally need more food than smaller people.
▪︎Goals - weight loss (less). Muscle gain (more)

Keeping all of this in mind, track your progress and use your results to adjust as needed.

Flick us a DM if you'd like more info 😊

11/06/2020

Why Protein?

Because it is an important component of every cell in the body. Your body uses protein to build and repair tissues.

Along with fat and carbohydrates, protein is a "macronutrient", meaning that the body needs relatively large amounts of it. But unlike fat and carbohydrates, the body does not store protein, and therefore we need to make sure we are getting adequate amounts of protein through food.

How much protein do we need?

This will vary depending on different factors like; weight, gender, age and your activity level.

But a good and simple rule of thumb is to make sure you always have a quality source of protein at each meal.

Are you getting enough protein? Flick us a DM if you'd like to know more about why protein is so important to our health.

26/05/2020

Find yourself that thing..that thrill that gets you moving. Whether it's sport, dance, runs, hikes, gym etc.

Whatever it is. Get moving people 🏃‍♂️

24/05/2020

Finding it hard to stop yourself from eating all that beautiful junk food? Ice cream, cookies, donuts 🤪.
Everyone has some form of trigger food and it's normal to feel like you can't stop overeating them.

Here are some strategies to help you beat those cravings:

● Eat slowly, without distractions. You can pay more attention to your hunger cues, fullness and your enjoyment.

● Do a "kitchen clean-up" and remove all trigger foods from the house (out of sight, out of mind).

● Focus on adding rather then subtracting. Add more veggies instead of subtracting more sweets.

● Fix other lifestyle factors that may be causing the cravings. (Lack of protein, lack of sleep, lack of exercise)

● Change your mindset from "this food is bad for me" to "this food makes it harder for me to achieve my goals".

Give these a go and see how you feel after a week or 2 😃

09/05/2020

"No calling is greater, nobler or more fulfilling than that of motherhood." - Sally Clarkson

Happy Mother's Day!

06/05/2020