Fitterfoodlover health, fitness and nutrition

If the scales can define you, remember:

One weigh-in is not the full story.

You don’t need more panic.
You need better context.

My free Calorie Calculator & Progress Tracker helps you understand your targets, track your progress, look at trends, and interpret what’s actually happening.

So you can make better decisions instead of reacting to one random weigh-in.

Comment TRENDS and I’ll send it over.

Ever spent more energy thinking about exercising than actually exercising?

I think a lot of people make the mistake of looking for the perfect workout.

When actually the biggest challenge is often just getting started.

That’s why I’m a big believer in reducing barriers.

Making things simpler.

Making things easier.

Making them easier to repeat.

That’s one of the reasons I run these Zoom workouts.

Not because I think they’re better than strength training.

I don’t.

I think strength training is one of the best things most people can do for their health and long-term quality of life.

But if you’re currently doing very little exercise, the first step isn’t always finding the perfect programme.

Sometimes it’s just finding a way to move that feels manageable.

Then we build from there.

If you’d like to try one of my simple home workouts, comment START and I’ll send you one.

Almond croissants are one of those things I could happily eat every day.

So I made a high-protein version that takes a few minutes to throw together and tastes far better than it has any right to.

It’s sweet, filling, packed with protein, and makes a great breakfast, snack, or dessert.

The best part? You don’t need any fancy ingredients.

Comment ALMOND below and I’ll send you the recipe. 👇

I used to think healthy habits stuck because people were disciplined.

Now I think a lot of the time they’re simply easier.

I nearly always have a few healthy ready meals in the freezer.

I keep a couple of protein shakes in the fridge.

I put water in the fridge before I need it.

I keep things where I’ll actually see them.

None of these things are particularly impressive.

They’re just small ways of making the healthy choice easier when life gets busy.

The more I coach, the more I think people focus on the wrong problem.

Most people already know they should move more, eat more protein, drink more water and get better sleep.

The challenge isn’t knowing what to do.

The challenge is making those things happen on a random Tuesday when work is busy, the kids need something, you’re tired and life gets in the way.

That’s why so much of my coaching isn’t really about nutrition or exercise.

It’s about building little systems that make the behaviours more likely to happen.

Because every time you can remove a decision, reduce a bit of friction or get your environment working for you, the habit becomes easier to repeat.

And habits that are easier to repeat tend to be the ones that stick.

I can’t be the only one who does weird little things like this.

What’s yours?

Genuine question...

What’s the weirdest nutrition advice you’ve ever been given?

Most people know that eating more protein, fruit and veg, and having fewer takeaways is probably a good thing.

The challenge is that food isn’t just food.

It’s how we celebrate, unwind, switch off after a stressful day.

It’s how we reward ourselves for getting through a difficult week.

That’s why simply telling yourself to eat less rarely works.

Because you’re not just removing calories.

You’re removing one of the ways that you relax, socialise or make yourself feel better.

The people who tend to make progress long term aren’t more disciplined.

They’ve just built other ways to decompress, switch off and enjoy themselves.

So here’s something to think about:

If food disappeared as a reward tomorrow, what would you replace it with?

Genuinely interested to know your answer.

Lunch doesn’t need to be chicken, rice and sadness.

This Chicken Shawarma Protein Smash takes about 10 minutes to make and works in wraps, pitas, salad bowls or straight out of the container while standing in the kitchen wondering what to eat.

Per portion:

🔥 249 calories
💪 41g protein
🌱 3.6g fibre

The best bit is you can make a couple of portions at once and you’ve got lunch sorted for the next few days.

Comment SMASH and I’ll send you the recipe.

Also... what meal should I Protein Smash next?