Stuartnutritionandperformance

Stuartnutritionandperformance Dietary interventions, lifestyle optimisation, sustainable weight loss, bodybuilding and fitness.

Client Spotlight: LaurindaWhen Laurinda joined SNP, she weighed 105.6kg. She had already lost a lot of weight on her own...
29/08/2025

Client Spotlight: Laurinda

When Laurinda joined SNP, she weighed 105.6kg. She had already lost a lot of weight on her own, but like so many, she hit a wall. She and her sister had tried every diet under the sun—yet nothing lasted.

We started with nutritional coaching only—just diet. But as the kilos dropped, Laurinda realised she didn’t want to lose muscle in the process. She wanted strength, bone health, and resilience—not to become frail or under-muscled.

So we moved her to full coaching. Her high-paced life left no time for a gym, but we can almost always make a plan. In her case, it was a pair of adjustable dumbbells from Takealot. With just those, we built a complete, evidence-based strength and hypertrophy programme—neglecting zero muscle groups.

Today, Laurinda is thriving at 68–70kg! We’re now in the vital stage of maintenance—what we call ‘the diet after the diet’. This is where the real transformation sticks: flexible restraint over rigid restraint, focusing on body confidence, and a lifestyle that isn’t chained to a meal plan.

Her results speak louder than words. We couldn’t be prouder of her dedication and consistency. And while her sister is still on her journey—not far from her own incredible success—today we celebrate Laurinda’s amazing achievement!

Client Spotlight: Laurinda When Laurinda first joined SNP, she weighed 105.6kg. What makes her journey even more remarka...
29/08/2025

Client Spotlight: Laurinda

When Laurinda first joined SNP, she weighed 105.6kg. What makes her journey even more remarkable is that she had already lost a significant amount of weight on her own—but like so many, she eventually hit a wall. She and her sister had tried every diet under the sun, yet nothing ever seemed to last.

Today, Laurinda is thriving at 68–70kg! We’re now in one of the most important (and often overlooked) stages of the process: maintenance. This is what we call “the diet after the diet.” Here we focus on flexible restraint instead of rigid restraint, building lasting body confidence, and learning how to handle life without being chained to a strict meal plan. Because let’s face it—life is unpredictable, and sustainability is everything.

Her transformation speaks louder than words, and we couldn’t be prouder of her dedication and consistency. While her sister is still on her own journey with us—and not far from her own amazing transformation—today we celebrate Laurinda’s incredible achievement!

Pseudo-experts love to weaponise the word ‘chemical’…
28/08/2025

Pseudo-experts love to weaponise the word ‘chemical’…

LAMINGTON MUG CAKEBecause who doesn’t want cake for breakfast… with 42g protein!Macros per serving:330 kcal – 1381 kJ42g...
27/08/2025

LAMINGTON MUG CAKE
Because who doesn’t want cake for breakfast… with 42g protein!

Macros per serving:
330 kcal – 1381 kJ
42g Protein
21g Carbs
7g Fat

Ingredients:
30g Oat Flour (blend oats if needed)
5g Desiccated Coconut
80g Fat Free Yogurt
32g Whey Protein
5g Cocoa
2 Egg Whites (30g)

Method:
1️⃣ Mix all ingredients in a bowl (save 8–10g whey + 30g yogurt for icing).
2️⃣ Spray your microwave-safe bowl & add the batter.
3️⃣ Microwave 3–4 min (shorter = gooier).
4️⃣ Flip onto a plate.
5️⃣ Icing: mix leftover whey & yogurt, spread on top, sprinkle with coconut.
6️⃣ DEVOUR!

Healthy eating doesn’t have to be time-consuming or boring—it’s all about getting creative, keeping it simple, and making it delicious.

Tag us when you try this. ☺️

From baker to bodybuilder — Johan Bekker has rewritten his own story.Already well-versed in training and nutrition, Joha...
25/07/2025

From baker to bodybuilder — Johan Bekker has rewritten his own story.

Already well-versed in training and nutrition, Johan came to us after shedding approximately 10 kg on his own. He had the knowledge, the work ethic, and the grit. What he was looking for was expert guidance to reach the next level — and that’s where we came in.

Stepping on stage was never the original plan. In fact, we usually prefer to map these things out months, if not years, in advance. But Johan was determined, and we made a rare exception — and we’re thrilled with how far we’ve come.

With our guidance, Johan has pushed even further — cutting over 15 kg in total and transforming his physique from solid to almost stage-ready.
Stay tuned! 😎

Movie Snacks or Calorie Traps?
25/07/2025

Movie Snacks or Calorie Traps?

This was dinner for one of our amazing clients who’s lost just under 60kg — and is maintaining it effortlessly. Chicken ...
22/05/2025

This was dinner for one of our amazing clients who’s lost just under 60kg — and is maintaining it effortlessly. Chicken patties, avocado, tomato, onions, Nando’s peri-peri, gherkins, and some Dorito chips on the side. Nothing “perfect” — just portioned, satisfying, and sustainable.
Dinner came to around 2600kJ, and since she knew she’d need a bit more for this meal, she skipped her usual snack and used the 550kJ for this instead. That’s what nutritional maturity looks like: flexibility, planning, and self-awareness.

Unfortunately, we’re being fear-mongered into paralysis.
If it’s not processed, it’s microplastics.
If it’s not that, it’s not organic, or it’s got seed oils, or sweeteners, or hormones...

We’re majoring in the minors and missing the forest for the trees.

Here’s the truth:
Quality sleep
Healthy social connections
Low stress
Cardio + resistance training
Avoiding nutrient deficiencies
Maintaining a healthy bodyweight
That’s 99% of what will move the needle.
Sure — seed oils, plastics, and sweeteners may not be optimal in excess. But the fear around them is often far more harmful than the exposure itself.
What matters most is building a way of eating you can sustain long-term. A sustainable diet will always beat a “perfect” one you can’t stick to — no matter what the theory says.

Don’t be fooled by the noise. Enjoy your food. Lift. Sleep. Breathe. Enjoy your life.

Roxy has been with SNP since almost the very beginning — and what a journey it’s been! From an incredible transformation...
22/04/2025

Roxy has been with SNP since almost the very beginning — and what a journey it’s been! From an incredible transformation and complete lifestyle shift to starting her own page () to inspire others, she’s embodied what this process is all about.

Today, we’re not only celebrating Roxy’s journey but also congratulating her and her husband, Niel, on the birth of their beautiful baby. 🩵

Oh — and did we mention? Niel is down nearly 40kg himself!

Two lives changed. A new one welcomed. What a beautiful thing!

Egg-ceptional or Egg-stra?
19/04/2025

Egg-ceptional or Egg-stra?

SNP Hot Cross Bun S’more.An Easter egg melted between a toasted hot cross bun—sweet, gooey, and festive.At 230 Calories ...
16/04/2025

SNP Hot Cross Bun S’more.
An Easter egg melted between a toasted hot cross bun—sweet, gooey, and festive.

At 230 Calories | 5g Protein | 4g Fat | 40g Carbs, it’s not something we recommend often… but Easter weekend is special.

If you really want to put it to good use, enjoy it as a quick pre-workout treat.

Celebrate. Don’t spiral. Balance always wins.

06/04/2025

Thanks for having us .

Client Spotlight: Riaan KrielIn October 2023, Oom Riaan, a 47-year-old male, began his journey with SNP at 65kg and 27% ...
22/03/2025

Client Spotlight: Riaan Kriel

In October 2023, Oom Riaan, a 47-year-old male, began his journey with SNP at 65kg and 27% body fat (see his starting point on the left). Our objective was clear: reduce body fat and build substantial muscle mass.

We initiated a strategic fat-loss phase, bringing him to just under 60kg, creating an optimal foundation for a prolonged mass-building phase. The outcome was exceptional. Riaan completed this phase at 72kg with an estimated 10% body fat, as measured by calipers – a remarkable gain of over 12kg in lean muscle mass.

Riaan’s success stems from unwavering dedication. He adhered precisely to the plan and attended every training session without exception, exemplifying the power of consistency and evidence-based programming.

Currently, Riaan is recovering from a shoulder injury, but his story is far from over. Stay tuned for his next chapter.

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