Paradigm Nutrition & Performance (2025)

23/01/2023

We don’t get our clients to track so much just for s**ts & giggles 🙃🙃

Though reading details about our client's bowel movements is always entertaining 💩

There are a many things that we get our clients to track for a variety of reasons:

⚡️So we actually KNOW what’s going on (macros, lifestyle, biofeedback)

⚡️So we can make adjustments, provide feedback & support

⚡️To keep track of progress, obstacles & better move towards the goal

But if you don’t have a coach, tracking these things for yourself is still SUPER helpful.

For one, it’s almost impossible for you to be impartial when it comes to yourself.

You’ve got tons of biases & you’re human - being swayed by emotions happens all the time.

💪🏼Having data can help keep things objective.

For another, you’re never going to remember all of this stuff on your own.

… Ask me what I had for dinner 2 days ago, or how my workout felt last week… I have no clue?!

💪🏼Having data helps take the guesswork out of things & makes the reflection & assessment & progression SO much easier.

These are some of the main biofeedback markers we have our clients track.

If you’re coaching yourself, you can absolutely pick & choose what to focus on that makes the most sense for your goal, capacity, lifestyle & needs!

And if down the road you decide you don’t want to coach yourself, you’ll have WAY more insights to bring to a coach & can jumpstart the process together!

Stay tuned for a FREE resource we're putting together for you to help make this process SO much easier 👀 🙌🏼

16/01/2023

✨ FREE WORKSHOP JAN 26th ✨

Last month, we did a WTF is consistency workshop - where we talked about the nuances that come with defining consistency and creating it for ourselves.

We had a great turnout, some really excellent discussion + we absolutely loved being able to connect with more of you.

So, we've decided to do a WTF?! workshop series - where we discuss misunderstood or misapplied topics in health and wellness and create a space where participants can learn how to define + apply them in a way that makes sense for their own goals + lifestyle.

And since we're at the beginning of the year, we thought Goal Setting would be a natural start point.

Enter: The WTF is Goal Setting?! Workshop

We all know that goal setting can be a great tool to help set us up for success...

but the convential processes don't always work for everyone.

This workshop is designed to help you set, reflect + re-calibrate on your 2023 goals in a way that aligns with your values + needs.

During this 45 minute live session we’ll be discussing:

Understanding and moving from your core values
Brainstorming what's possible + future forecasting based on said values
Breaking down goals into meaningful categories + areas of focus
Setting realistic, aligned goals + considerations for achieving them

PLUS get access to our free workbook with prompts + questions to help set you up for success.

If you attended our last workshop, this is a great way to naturally build on the topics we covered there.

If you didn't, no worries - we'll be walking through the entire process on the call.

Sign up at the 🔗 in our bio, spots are limited so we can keep discussion rolling!

Hope to see you there ✌🏼

15/01/2023

If you’re following along with this goal-setting series, here’s my first suggestion.

⚡Break your goals down into a “Goal Hierarchy”⚡

There are 3 categories to note when creating meaningful & cohesive goals:

✦ Superordinate Goals - THE BIG GOALS - usually based on values & identity

example: “be more confident in my body”

✦ Intermediate Goals - less abstract & more specific/tangible goals

example: gain muscle mass

✦ Subordinate Goals - the precise, process goals that specify exactly what, when & how you’re going to get to the big goal

example: train 4x per week, 10k steps per day, meal prep, get 8 hours sleep, limit meals out & drinking

The interconnectedness of goal hierarchies allows for goals to build on one another & drive motivation while aligning with your values.

On the flip side, if you’re trying to randomly pursue a bunch of disconnected goals, success is likely to look & feel a bit different.

This is especially true if those random goals are incompatible or contradictory (as we often see with women chasing body composition goals).

If you’re getting into some NY resos, consider how your goals support or contradict one another before you get to work!

Try out this lil reframe to help you in the process.

We're hosting a FREE workshop - WTF is Goal Setting?! on January 26th. Hit up the 🔗 in our bio to sign up 👊🏼

12/01/2023

We've been chatting a lot with our clients about goal setting + intentions given we’re still in the realm of YeArLy RefLeCtiOns & New yEaRs GoaLz 🙃

So… we're going to go through some of our hot takes on the goal setting process (spoiler alert: there will be no discussion of SMART goals here, thank you v much).

Depending on your experience with New Year's Resolutions, you might be nodding or aggressively shaking your head. But what does research say?

Good news for those of you that LUV to plan things out & feel motivated by goals - Yes, goal-setting does actually work⭐️⭐️

But for those of you who don’t feel that pull towards goal-setting, this doesn’t necessarily mean you’re doomed, because…

Effective goal-setting isn’t that complicated 🤓

And the process can look different based on your unique personality + tendencies.

👉🏼 Swipe through for some considerations when moving through your own process.

And stay tuned for a few more posts + a free workshop announcement focused on this debated topic 🔥👀

02/01/2023

✌🏼 out 2022, helllooo 2023!

Paradigm team coming in to wish ya'll a very happy new year. May 2023 be full of opportunity, happiness and growth.

We know that an arbitrary date on the calendar doesn't really "change" much in the grand scheme of things.

And that effort is required to be the type of people we want to be this year.

Changes may need to be made.
Boundaries may need to be set.
Different choices may need to be considered.

But this time of year can be a great time to capitalize on the energy and motivation that come from a fresh start and new year.

Whether you're into resolutions this time of year or not, we hope you take some time to think about what a successful year looks like for you.

And how your nutrition and fitness can play into that.

If you're wanting some support this year, we'd love to be on your team!

Our nutrition and lifestyle coaching was designed to provide you with the support you’re looking for in dialling in your nutrition and self-care, while building the understanding of yourself + the science so you can continue to show up, no matter what life throws at you

We want to help make your health journey muuuuuch simpler & sustainable with the support of:
👉🏼 Daily macro and biofeedback tracking
👉🏼 Weekly check-ins with either video or written response from your coach
👉🏼 24/5 messaging support inside our app
👉🏼 All the educational documents and resources a bitch can dream of

It's almost like you've got us in your back pocket, guiding you along the way to find balance and consistency with your big juicy goals in 2023.

We created this program for women who:
✨ Have a base understanding of nutrition + want some support with implementation
✨ Recognize that effort is required at all stages + are willing and ready to dive in
✨ Are in it for the long-haul and committed to the process
✨ Thrive in a collaborative environment → you could probs DIY it, but don’t fu***ng want to!

We're super stoked to support you in this way, and for you to make s**t happen for yourself in the coming year.

Spots are open for the coming 2 weeks, apply via the 🔗 in our bio or shoot us a DM for more deets.

Let's get after it this year fam 👊🏼

09/12/2022

Is it just us or has this year been anything but what you expected it to be?

We’ve all had our own ebbs and flows with our nutrition, fitness and life in general, and we’ve noticed the same in lots of our clients:

→ Navigating big transition phases
→ Struggling creating momentum or any sort of consistency
→ Feeling a bit lost with training and/or nutrition

If this sounds familiar, we’re hosting a FREE workshop on Dec 15th - [WTF Is Consistency?!], and we’d love to have you inside.

During this live session we’ll be discussing:
Understanding and moving from your core values
Managing expectations and effort
Defining “consistency” for yourself
The various phases of our nutrition + fitness and considerations for each

If you’re someone who:
Is driven by a sense of accomplishment
Feels a bit lost with their training or nutrition currently
Has a base level of self-awareness and understands your strengths and weaknesses

And wants a space to collaborate, get ideas and some feedback and go into the new year feeling ready to take care of your well-being regardless of whatever comes, we’d love to have you in this free workshop.

Sign up at the 🔗 in our bio + get access to our workshop guide that includes some thought prompts + questions to help get you most out of the session.

Hope to see you on the inside!

05/12/2022

“I help men lose the last 10lbs, without giving up the foods they love or spending hours in the gym"

When's the last time you saw a profile with this in the bio?

We rarely see this messaging towards men (though it is still there), so why do we see it ALL the time directed towards women?

What if women want more than to "lose the last 10lbs" or "get the body of their dreams"?

In a world plagued with diet culture, it can be really difficult as women to dream bigger for ourselves.

To imagine a life where we live on our own terms.

Take up space.

Speak up for ourselves.

And do what we want to do because we want to do it.

Not because we're trying to please others, impress someone or because society says we "should".

We work with high achievers doing so many amazing things with their careers, families and lives. Who recognize that their health plays a large part in the way they show up for themselves and others.

There is SO much more out there for you than reaching a certain size or fitting a popular aesthetic.

And your nutrition and fitness can do SO much more for you than being a means to looking a certain way on the outside.

Let's not forget that in our pursuit of "health" and our "best selves".

Remember, your body is the least interesting thing about you.

And we want MORE you, not less.

Here's to supporting women in taking up space + owning their s**t - whatever that might look like to you 👊🏼

01/12/2022

We live in a world of extremes.

And this time of year is no different as we're plagued with opposing messages about how we're supposed to feel + move through the holidays.

PS. You're allowed to feel however you feel this time of year, don't let anyone dismiss your experience.

And it's okay if you're not quite sure how to "enjoy the season" without feeling like you completely lose all mindfulness.

Truth is, the middle ground can be fu***ng messy.

And many times it's "easier" for us to move to extremes than to exist in the gray area.

Like the 2 main messages in the nutrition & fitness space right now.... that tell us we need to choose between:

Wanting to feel good in our bodies & continue progressing towards our fitness goals through the holidays

OR

Not restricting ourselves & enjoying the season

Often it feels like we're having to choose between the ✌🏼

Like it's either/or.

But what if this season you let go of the need to label or fall into either camp?

And recognize the power of both/and.

Because you can feel good in your body AND enjoy the yourself & the season, if you're into that.

The two can exist at the same time, in fact, it's what we help a ton of our clients with this time of year.

If that's what you're craving, a good place to start is by creating some self-awareness.

Tuning in with yourself & your bod, acknowledging how you're feeling & where you may want to feel differently.

And then exploring what small changes you can make in order to feel more of that.

Examples may include:
🎄 setting minimums for movement but being flexible in the modalities
🎄 using a social calendar to plan out your nutrition strategies around events
🎄 taking a break from tracking macros + staying focused on protein & veg intake
🎄 continuing to track with a bit more flexibility in carb/fat intake
🎄 prioritizing quality sleep
🎄 continuing any supportive morning/bedtime routines

None of which need to be fancy or require a complete overhaul in your process.

Small steps + decisions add up.

And the middle ground can be a beautiful place to exist.

Start by asking yourself - how do I want to feel during & after this season?

Then work backwards from there ✨

25/11/2022

As much as we might try to deny it - winter is officially here.

For all you winter lovers out there, you are crazy! Okay maybe not crazy. It really is beautiful and cozy, but it can also be long and cold.

And I may be a little salty over here since I just came back from a warm and sunny vacay in the Australian Sun 🫢

Do you find yourself getting down and perhaps feeling unmotivated around this time of the year?

The days get shorter, and sometimes our energy levels take a massive hit.

Not to mention our mood.

We're seeing this a lot in the gym and the clients we work with lately.

And as someone who has suffered from Seasonal Affective Disorder (SAD) for years after making the move from Aus to Can, I know just how important it is to create some habits and invest my energy into what I can do ahead of time to overcome the winter blues.

When I don’t prioritize these things, I notice just how much my mood is affected, my training and nutrition goes to s**t, + my overall motivation for daily activities lack.

If you can resonate with this post + feel as if you also struggle during the winter months, try incorporating some of these things into your daily routine.

👉 Maximize your sunlight intake (walk, sit near a window)

👉 Invest in a SAD lamp- a lamp that simulates the sunlight

👉 Supplement with Vitamin D

👉 Create a workout schedule

👉 Seasonal cooking (stews, curries, chillies)

👉 Schedule weekly dates with loved ones

👉 Journal + meditate (even just for 5 mins per day)

We can't control the weather or the short days, but there's still a lot we can do to make this time of year a bit more happy for ourselves.

Which one are you working on this week?

24/11/2022

Low energy availability is one of the leading causes of menstrual dysfunction and poor health outcomes in active females.

But what exactly IS energy availability?

Energy availability is defined as energy obtained through oral nutrition - energy expended during exercise.

In other words, it's the energy (aka calories) we have available to perform day to day tasks, after exercise.

It is typically normalized to kilograms of lean body mass.

Currently, EA is often presented on a spectrum from:

🔴 low ( < 30 kcal/kg ffm·d−1)

🟡 moderate ( 30-45 kcal/kg ffm·d−1)

🟢 optimal ( > 45 kcal/kg ffm·d−1)

Energy availability is a critical factor underlying many physiological dysregulations related to RED-S (Relative Energy Deficiency in Sport).

Low energy availability can result from various factors, some of which are conscious and others less so:

→ High caloric needs of active individuals

→ Difficulties eating enough due to busy schedules, digestive issues, finances, education or lack of planning and preparation

→ Purposeful calorie moderation or dieting

→ Eating disorders

Often times we find it's a combination of active females not understanding how much their body needs, while simultaneously being scared to eat more due to societal beauty standards and bulls**t media messaging.

For reference, if a 60kg female burning 1,000 kcal per day on exercise, was eating 2,500 calories per day, that would put her at:

(2,500-1,000)/60kg = 25 kcal/kg ffm·d−1

AKA very low energy availability and high risk for negative outcomes.

Strong girls gotta eat!

Some signs that you may be in the moderate to low category could include:

👉🏼 Changes in menstrual function (short or long cycles, loss of period, irregular bleeding)

👉🏼 Increased occurrence of injuries or illness

👉🏼 Digestive discomfort

👉🏼 Difficulties sleeping, waking up in the middle of the night

👉🏼 Low s*x drive

👉🏼 Irritability, mood swings

Food isn't the enemy friends. Learning about your body, your needs and how to fuel for performance + overall health is invaluable for living your best life.

Hope this one put things in perspective 💜

18/11/2022

A Friday reminder for ya…

And a butter beer cheers to the freakin weekend!

We've still got over 6 weeks left in this year.

Which means there are approximately:
🏃🏼‍♀️42 opportunities to move your body
🍽 126 meals to eat
🙃 7 weekends to choose how you spend em'

So much time to work on your health and wellness goals.

And also enjoy the fun of the season.

It's ok to get excited about the fresh energy of the new year.

But don't forget that we've still got lots of time left in this one.

Progress is made from doing, not planning.

Keep working on those supportive habits and you'll find yourself in a lot more grounded place come 2023.

Get after it this weekend fam ✌🏼

18/11/2022

Coach Sara posted a poll on her story a few weeks ago asking about what everyone wanted to see in content.

The #1 answer... info on the menstrual cycle + menstrual cycle "synching".

So we're going to dive into that a bit more over the coming weeks.

But if you're looking for the perfect way to sync your nutrition + training to your cycle... you won't find that here.

Because there's just not enough evidence to support generalized recommendations or changes.

When we look at the research, we find that this s**t is completely individualized and nuanced.

So our discussions here will be focused on:

Education around the menstrual cycle + the hormonal changes we see
Discussions around PMS + managing symptoms
Understanding the importance of adequate calorie intake for better hormonal function
Most important considerations for your training + how to make changes based on how YOU experience your cycle
Starting with a brief overview of the menstrual cycle. SWIPE to read more.

Note that if you are taking hormonal contraceptives of any kind, this process looks a bit different. We'll chat about that in future posts.

We hope this education helps empower you to work with your body, train hard and fuel adequately... not be scared of doing "too much" 2 weeks out of every month 👊🏼

07/11/2022

The Your Favourite F-Word pod is wrapped up for this season!

Tune into our last episode of the season for a little sneak peak into our lives at the moment.

Nicola talks about her Masters program, going back to school and being a student again, and Sara gives a little update on where she's at (aka all over the place).

We chat about our future plans for the pod + leave ya'll with some potentially inspiring thoughts.

For those of you who have tuned into the pod, thank you so much for listening!

And if you want to check out some of our episodes, here are our top few most downloaded:

→ S1 Finale. Lessons: Energy, Success, & Adult Friendships

→ S1E1. Our Story

→ S2E5. Imposter Syndrome

→ S2E4. The Relationship Episode

🧐 We're curious - what's your all time fave episode so far??

Until next season, friends.

Catch ya on the flippity flip ✌🏼

04/11/2022

Are you someone that finds it difficult to accept compliments and begin to brush them off right away?

Do you sometimes catch yourself looking in the mirror and find yourself instinctively picking out something that you don’t like about yourself or wish you could change?

Do you ever go to post a photo on social media of yourself enjoying a special moment only to zoom in + out, finding little insecurities to pick apart, resulting in you not posting the photo after all?

SAME 🙋🏼‍♀️

Forming a positive relationship with yourself + your body takes time, and it all begins with the way we speak to ourselves.

A perspective I like to use with clients when I hear this negative self-talk come through is asking them if they would speak this way or say these things to the people they love, and if not, then why do they feel like it’s okay to say these things to themselves?

It may seem a little floofy, but I promise you the following is an exercise that really helps to silence the inner critic and change the narrative of how we view ourselves.

I challenge you to start each day by saying one positive thing about yourself.

Or if that seems like a stretch, try to change a negative thought into a neutral one.

From here, when you look in the mirror, look at a picture or start to compare yourself to a stranger you see on social media in a negative light, catch yourself + try to change your train of thought in the moment to be kinder to yourself.

Some great prompting lines + ways to work through this:

+ Accept a compliment when it is given instead of brushing it off or instinctively giving a compliment back

+ Stop making self-deprecating comments about yourself or your body, even if it’s meant light heartedly or as a joke

+ Start your day with “I’m grateful for…”, “I love my body because…”, “I am fortunate because..."

We don't have to love every part of our bodies in order to appreciate them for what they allow us to do.

Change the narrative ✌🏼

Love coach Ash xo

03/11/2022

My Masters degree was specifically on how low energy availability affects menstrual function in active females.

I did a ton of research on hormones, the menstrual cycle, and the various phases.

And the overarching theme in all of it was:

It's inconclusive.

In fact, a 2020 systematic review + meta-analysis found a v small effect of lower performance during the early follicular phase, but this effect was trivial + not enough to confirm any guidelines for training around the cycle.

Boring, I know, but absolutely relevant in today's IG fitness culture that continually tells women they are fragile + need to do s**t all for two weeks out of every month.

A population that is already under-trained, under-fed, and scared to take up space.

There is absolutely supporting female-specific research suggesting the importance of things like adequate calorie + carb intake, training to support bone + muscle health, not over-training while being under-fed etc.

And yes, awareness of our cycles, understanding how our physiology works + adjusting based on our own experience is important.

But the heavy messaging towards "cycle-syncing", "balancing hormones" and other targeted language needs to stop.

(PS. sleep, adequate calorie intake + strength training are 3 of your best methods to ensure your hormones are functioning optimally)

If you have a menstrual cycle, your hormones aren't balanced, they fluctuate. It's a good thing - it means you're healthy.

It doesn't mean you're weak, fragile or less than.

And it absolutely doesn't mean you have to stay out of the gym or completely overhaul your diet 2 weeks of every month.

Our advice: pay attention to how your cycle presents itself + make adjustments as needed.

For our clients, some of these might look like:
- increased calorie intake at certain points
- extra rest days during lower functioning phases
- using RPE based training
- planning in extra down or alone time when PMS typically presents
- increasing sleep + electrolyte intake during the luteal phase

Everyone will have their own experience, but sweeping claims are just not supported in the research.

Don't let some IG influencer tell you otherwise ✌🏼

26/10/2022

Save this one for later 🔥

We work with some amazing humans.

Humans who are busy.

Busy with their studies, their careers, taking care of their families - sometimes all of the above!

And sometimes there's not a ton of time for meal prep, or we find ourselves in situations where we need something quick to eat.

Swipe for some of coach Sara's go-to quick meal ideas that can be made with stuff already in your house, or with a quick trip to the grocery store (or grocery delivery).

.nutrition what are yours?!

I always keep the following items in my freezer or pantry for times of need:
🍤frozen shrimp
🐓frozen pre-cooked chicken
🥦frozen stir-fry veggies
🫐frozen berries
🐠canned tuna
🍝chickpea pasta
🍚microwaveable rice
🥫pasta sauce
🌮whole grain wraps
🥣oatmeal & granola

And sauces such as soya sauce, bbq and mustard in the fridge so that there's always some sort of combination I can throw together in a pinch!

Which one are you going to try next?

🍽

25/10/2022

As humans, we have a tendency towards complexity.

Especially in the nutrition space.

But just because something is complex, does not mean that it is better.

In fact, when it comes to our health, we often find that simple changes have the biggest impact.

They aren't always the "fastest".

Or most "s*xy".

But over-complicating things often costs you more time, energy and frustration in long run.

You don't need to do a complete overhaul in order to make big changes in your life.

Seemingly "small" actions add up.

And the confidence that starts to build as a result of following through with those "small" actions compounds over time.

If you're feeling overwhelmed with where you want to go, ask yourself:

What is one small change I can make TODAY to start becoming the person I want to be?

And get after it! 👊🏼

15/10/2022

Whether we’re asking our clients to track macros, biofeedback, training or anything else - it’s not just for s**ts and gigs.

Tracking and keeping data serves a purpose!  The information we get clients to track is of the utmost importance.  As a coach, I rely on this kind of data to inform everything from:  The feedback I give in weekly check-ins, to  How we approach your current obstacles to  Ways in which we navigate your health goals.  👉🏼I’m not going to throw someone in a diet phase if they’re sleeping like s**t & stressed AF.  👉🏼We’re not going to add in more volume if you can barely recover from your current training.  👉🏼It’s unlikely that transitioning into a diet phase is going to be efficient or enjoyable if you’re struggling to hit maintenance macros….  These things are so interconnected!

And taking a second each day to reflect on these things is going to give us much better data then trying to remember how you felt, how much you slept & ate at the end of the week!

Which can inform our focus & decisions moving forward.  Because of the importance of things like: 🥯Macronutrient intake 🥯Biofeedback 🥯Training sessions 🥯Lifestyle & daily outlook  These are generally the ones I encourage clients to continue tracking (to various degrees) after they’ve moved on from our coaching.

We use seasons, our coaching software, to track this for our clients, but setting up a spreadsheet or making notes in a journal are great ways to keep tabs on these things for yourself.

We can glean so much information & personal awareness from keeping tabs on how we’re doing mind & body!  It’s not just for s**ts & giggles ✌🏼🙃

Paradigm Nutrition & Performance

23/01/2023

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02/01/2023

09/12/2022

05/12/2022

01/12/2022

25/11/2022

24/11/2022

18/11/2022

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07/11/2022

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