CW Coaching - Nutrition Coach

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CW Coaching - Nutrition Coach

Helping female CrossFitters shift that last 15lbs and get the body they deserve.

21/10/2021

When you’re craving something, it could be for a number of different reasons.

Swipe 👉🏼 through to find out all about emotional, physical, habitual and nutritional cravings.

And if you want to really understand what’s going on, keeping a craving diary might help you to recognise patterns in your cravings.

Share this post if it was helpful!

What do you crave most?

15/10/2021

Happy Friday!

And what a happy Friday it is - just check out this lovely little case study.

Jono came to me because he was hitting his macros (almost perfectly) but had come to a standstill. He couldn't shift any more weight and was getting frustrated because he was putting in all the work - why wasn't he getting the results‽

The first thing we did was reverse diet. Yup, that meant INCREASING his calories.

In a very STRUCTURED and calculated way, we ended up adding nearly 700 CALORIES and, as you can see from the graph, his weight more or less remained stable.

Along the way, we've dealt with social events, changes in gym routines, moving house etc etc and Jono has been a real champ and worked his butt off - and it's paying off!

We've now re-entered a cutting phase and the weight is falling off him (just look at the decline on that graph 😍)

Why is this happening?

✨ Solid and CONSISTENT work
✨ Periodised nutrition
✨ Metabolism is fuelled and fired up
✨ Trust in the coaching process

This is actually just the beginning and I CAN'T WAIT to see what is going to happen over the next few weeks!

Absolutely solid work Jono - a big congrats to you for all your hard work and here's to the upcoming weeks 🍻 (and yes he does still have drinks on this programme 😉)

If eating more food and still losing weight sounds like just what you need, just drop a 'ME'! in the comments.

Otherwise, let's have a big old celebration emoji for all the work Jono has put in! 🥳🥳🥳

01/10/2021

It’s not this OR that
It’s this AND that.

It’s not one-size-fits-all
It’s not cookie cutter templates
It’s not ‘my way or the highway’

It’s ‘it depends’
It’s what works for you
It’s maybes and trial and error.

We don’t have dogged beliefs here. We don’t subscribe to one system or plan.

Nutrition is muddled, it’s grey, and we’re here for it.

27/09/2021

I can do more strict pullups now than I could 15 lbs ago….

This to say that the reason you’re struggling with gymnastics is NOT because you just need to weigh less.

I had that mentality for sooooo long. I was convinced I was just too heavy to do strict pull ups.

Do you know what was actually holding me back?

Poor nutrition.

You see, I kept doing all these strength programmes, gymnastics programmes, spending hours in the gym….

And I could still only do 1 pull up.

Because I wasn’t fuelling my body and allowing it to BUILD.

BUILD muscle
BUILD confidence
BUILD strength

Once I started eating with a Peak Performance Nutrition mindset, I actually started to make progress with my lifts and gymnastics.

And that’s exactly why I teach women to fuel properly and finally start nailing those elusive gymnastics movements!

If you want to jump on this train and be a pull up Queen, just drop a ME!’ in the comments.
I can’t wait to see what we can do together!

17/09/2021

Just one of the amazing wins from clients this week!

One of the four pillars we look at inside the PWR METHOD is ‘Peak Performance Nutrition’ which ensures you’re well-fuelled to burn fat and perform in the gym.

And then we get to celebrate you with wins like this!

Drop your favourite celebration emoji to celebrate this awesome hard work!

______________

15/09/2021

Oof.
😬

It’s ok to eat cookies (I actually had cookies for breakfast this morning 😆)
But then you gotta move on.

You can’t let that cookie (or insert any other food item that makes you feel this way) dictate your choices for the next 2 days with a “f it” mentality.

It’s not the cookie itself that’s the problem- it’s the meaning you assign to it.

Eat the cookie. Live your life.

_______________

13/09/2021

These diet trends ‘work’ because they rely on a calorie deficit.

That’s it.

You can achieve that without following a bunch of rules with no explanation.

You’ll yield even better results if you can enhance the quality of your food (mostly whole foods, plenty of fruit and veg)

But all of it will be pointless if you don’t have the consistency to underpin it.

And that’s it really.

Everything you need to know about how to lose weight sustainably is in this graphic.

08/09/2021

Real talk: adding collagen to your coffee ISN’T going to move the needle forward in any significant way.

We’re human. We’re built to look for the easiest route with the least effort.

But unfortunately, that least effort route is often also going to yield the least results.

If we want any significant change, we need to be willing to put in the work and address the true problem at the root.

02/09/2021

Your body is not ‘broken’, you just need to understand it.

I definitely fell in this camp before. I'd step on the scales, see no change, and wonder why I'd been cursed with a body that wasn't normal. (And there's that victim mindset playing up 😉)

The truth is, that isn't what had happened at all. I actually was diagnosed with PCOS which generally makes losing weight harder than for women without that diagnosis.

And yet, I still managed to lose 5 stone.

How was that possible if my body was 'broken'?

Because I gained an understanding of it.

I learned to work with my body, instead of against it.

I see so many people struggling for years with their goals, and when they tell me what they're doing to reach them, I can see so much friction because it doesn't align with the way their body works.

That's why the Biological Leverage pillar in my PWR METHOD programme is one that is so close to my heart.

Because I know that *this* is the thing that finally gets people results (including me).

We need to learn to work in alignment with our body, instead of trying to coerce it.

_________________

31/08/2021

Do you ever feel like the world is working against you?

You have all these great plans and ideas to finally get your health goals back on track but one thing after another happens and you end up making no progress that week?

In tomorrow's LIVE, I'll be covering two key mindset shifts to help you finally unlock your potential and stop *thinking* about your goals, and instead get to *crushing* your goals.

Use the link below to join our fab community and grab a whole host of other free trainings too

https://www.facebook.com/groups/strengthandcomposition/

______________________

25/08/2021

Sounds boring doesn’t it?

The trouble is, boring doesn’t sell.

What sells is crazy new fads, backed by just enough sCiEnCe to overwhelm you enough to believe ‘it must be true’

And don’t these new fads usually rely on some kind of system and/or rules you have to get used to which you can never stick to for long enough to see results, so it must be you that’s the problem?

*sigh*

Just make it really simple for yourself:
Eat protein and produce.

That’s it!

If you focus on getting enough protein and eat plenty of fresh fruit and veg, you’re 80% of the way there and didn’t have to learn a single rule or system.

What do you reckon? Ready to give up crazy fads?

___________________

23/08/2021

I think it's really easy for the people I've met in the last few years to assume I've always been this way.

I used to be that person that would call people 'lucky' for having a great metabolism or for being born with the fitness gene.

That's something that really winds me up now 😆

If people say to me 'you're super lucky to look like that' or 'I wish I had a quick metabolism like yours' I actually want to scream.

Because the truth is, my metabolism actually runs naturally slow.
And there was no luck involved.

You know how I got here?

Damn. Hard. Work.

In 2015 I:

❌ Didn't eat vegetables
❌ Didn't do ANY exercise (wouldn't even walk to the shop)
❌ Paid no attention to what I ate
❌ Didn't understand my body AT ALL
❌ Weighed over 14 stone.

Fast forward to 2021 and I:

✅ Understand how to use food and exercise to influence my body
✅ Have a business built around fitness (🤯🤯)
✅ Weigh a much healthier ~ 10 stone (and understand that these fluctuations are completely normal!!)

But do you know what the best part is?

You can't rely on luck. You can't change your genetics.

But everybody can learn and work hard.

So instead of waiting for things to happen, MAKE them happen. 💪🏽

Address

Sittingbourne

Telephone

+447412534951

Website

http://Www.cwcoaching.uk/

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