Chocolate and Dutchy

13/10/2023

TWO DAYS left until the big GIVE AWAY 👰🚨

Do you want to walk down the aisle feeling the most confident you ever felt?

Imagine walking down the aisle, feeling the most confident you've ever felt, not just on your wedding day but also during your honeymoon and your one-year anniversary.

If I can experience this feeling of confidence and self-love, I want YOU to experience it too!

So, with that being said.

I have an amazing opportunity for you!

I will personally coach YOU (for absolutely FREE) until your big day.

Here's what's in store for our lucky Bride-to-Be to achieve her dream outcome:
1️⃣ Training, a customized program tailored to your goals
2️⃣ Nutrition, a personalized calorie and macro plan
3️⃣ Weekly check-ins for accountability
4️⃣ A wide array of delicious recipes 🍏🍳
5️⃣ Comprehensive progress tracking 📈
6️⃣ Building sustainable habits 🌱
7️⃣ Education, building knowledge around Nutrition & Fitness
8️⃣ Accountability & Mindset

I'll be there every step of the way to keep you on track and prevent self-sabotage.

The giveaway goes live in TWO DAYS, so make sure to send it to any of your girlfriends who are getting married.

Follow my Instagram page so you don’t miss this big opportunity to TRANSFORM your LIFE! (for free!)

https://www.instagram.com/ufirstnutrition/

08/10/2023

💍 Calling all Brides-to-Be 👰🚨
I am offering one coaching slot (for FREE!) to a bride-to-be getting married in 2024.
And here's why:

Two weeks ago, I tried on my wedding dress again because I am making some alterations, hoping to wear it to fancy dinners and events, for example. When I found that the dress fit even better than last year, something came to mind.

So many women want to feel confident on their big day (myself included), but how amazing would it be if you felt even more confident a year from now?

Imagine walking down the aisle, feeling the most confident you've ever felt, not just on your wedding day but also during your honeymoon and your one-year anniversary.
If I can experience this feeling of confidence and self-love, I want other women to experience it too!

I want you to have an incredible time shopping for your wedding dress. I don't want you to crash diet and feel exhausted on your special day...

That's why we're excited to announce our Bride-to-Be Giveaway, all about transforming your life, boosting your confidence, and helping you feel your absolute best on your big day. 🎉

I will personally coach YOU (for absolutely FREE) until your big day.

Here's what's in store for our lucky Bride-to-Be to achieve her dream outcome:
1️⃣ Training: A customized program tailored to your goals.
2️⃣ Nutrition: A personalized calorie and macro plan.
3️⃣ Weekly check-ins for accountability.
4️⃣ A wide array of delicious recipes 🍏🍳.
5️⃣ Comprehensive progress tracking 📈.
6️⃣ Building sustainable habits 🌱.
7️⃣ Education: Building knowledge around Nutrition & Fitness.
8️⃣ Accountability & Mindset.

I'll be there every step of the way to keep you on track and prevent self-sabotage.
The giveaway goes live in SEVEN DAYS, so be sure to share it with any of your girlfriends who are getting married.

Follow my page so you don't miss this incredible opportunity to TRANSFORM your LIFE! (for free!)

https://www.instagram.com/ufirstnutrition/?img_index=1

24/09/2023

I can’t believe it’s only 10 more weeks until… 😱

It's been a while.... but it's so good to be back!In this video I am sharing my training and nutrition. I hope you enjoyed watching and please let me know if...

11/09/2023

Don't know what to have for breakfast?
I've got you covered. 🔥🔥

Whip up a speedy protein-packed breakfast with this cottage cheese, avocado, and egg delight! 🍳🥑🧀
Ingredients:

Eggs
Cottage cheese
Avocado
Sourdough (or your favorite bread)
Salt
Paprika powder
Honey

Prep tip: Boil eggs ahead of time for a 5-10 minute morning meal!

🥚 Boil your eggs.
🍞 Toast your bread.
🔪 Once peeled, chop the eggs into small pieces.
🧀 Mix in cottage cheese and season with salt and paprika powder. Add your preferred spices.

🥣 Store this mix in the fridge.
🌯 For lunch, get creative by adding chicken, tuna, lettuce, paprika, tomato, cucumber, spinach, carrots, or more!

✅ Spread creamy avocado on your toast.
✅ Top with the cottage cheese and egg blend.
✅ Drizzle with honey, if you like. Enjoy!🍽️

Do you want to optimize your nutrition?

Hit follow & shoot me a message saying ‘nutrition’ and I bet I can help.

09/09/2023

Revealing the Power of Core Training and Unlock Your Visible Abs! 💪🔥

BENIFITS OF TRAINING YOUR CORE:
1️⃣ Core Strength & Stability
Core training isn't just about aesthetics. It's about building a strong, resilient foundation for your entire body. A strong core enhances your overall strength, posture, and balance, allowing you to do various workouts and daily activities.

2️⃣ Muscle Definition
Dedicated core exercises help tone and sculpt the abdominal muscles, bringing definition and shape to your midsection. When you engage in exercises like planks, leg raises, or bicycle crunches, you're actively working on carving out those 'toned' lines.

3️⃣ Caloric Deficit & Fat Loss
Even the strongest core muscles won't become visible if they're hiding under a layer of body fat. To showcase your hard-earned abs, it's essential to reduce your overall body fat through a caloric deficit. This means consuming fewer calories than your body burns, encouraging it to tap into fat stores for energy.

4️⃣ Balanced Nutrition
Achieving a caloric deficit involves making mindful food choices that prioritize nutrient-dense, whole foods. Opt for lean proteins, fruits, vegetables, and healthy fats to support your workouts and overall well-being. Balanced nutrition fuels your fitness and weight loss journey.

5️⃣ Patience & Consistency
Visible abs don't happen overnight. They require dedication, consistency, and patience. It's about staying committed to both your core workouts and your nutrition plan over time.

Whether you're crushing it at home or hitting the gym, this 10-minute ab workout will leave you feeling strong and energized.

Challenge yourself with these exercises:
Elbow plank
Toe touches
Lying Straight Leg Raises
Reverse Crunches
Russian Twists

Complete 4 rounds of each for 30 seconds each round. Your core will thank you later! 💥

For more info or guidance of above, don’t hesitate to contact me today: [email protected]

04/09/2023

READY TO TRANSFORM YOUR LIFE? MEET YOUR 24/7 PERSONAL WEIGHT LOSS ASSISTANT! 🌟

🌟 Are you tired of yo-yo diets and short-lived solutions that leave you drained and frustrated?

This program is for woman seeking health, a good life with the occasional drink, and a closet full of clothes that fit. I will give you all the tools you need to burn stubborn fat, gain energy and confidence
Here's how I'll empower your journey to a new you 💪

🎯 Personalized Direction
Weight loss isn't one-size-fits-all. I'll offer tailored guidance on nutrition, lifestyle, workouts, and sustainable habits, all designed to match your unique needs and goals. Equip yourself with knowledge and tools to make choices that will help you with your weight-loss journey

❌ Say Goodbye to:
☒ Restrictive diets
☒ Banning food groups
☒ Feeling tired

SAY HELLO TO:
✅ Balanced nutrition
Discover foods you enjoy, that nourish your body and give you energy. It’s about creating a healthy lifestyle including the foods you enjoy.

✅ Enjoyable Exercise
Exercise should inspire you. Shift your focus from burning calories to workouts that spark your passion and boost your confidence. I'll craft customized workout plans suited to your schedule and fitness level, with or without a gym.

✅ Emotional Well-being
Weight loss isn't just physical; it profoundly affects your emotional well-being. Does stress eating habits weigh you down? Together, we'll delve into the root causes and build strategies for a positive body image and enhanced self-assurance.

✅ Cultivate Lasting Habits for Success
What does success mean to you? It's more than just a number on the scale; it's about establishing sustainable habits for a lifetime. Celebrating each milestone, big or small, I'll be by your side, guiding you towards your weight-loss goal.

👉 Swipe to discover the incredible benefits of joining forces with Team U FIRST NUTRITION and kickstart your transformation today! 💪🍏 Or Drop me a message for personalized weight loss support 🔥

02/09/2023

🌟 Exciting News! 🌟
I'm thrilled to unveil our brand new logo. At UFirstNutrition we help you transform your relationship with food and your body to help you reach your weight loss goal" 💪🥗✨

Join me on this incredible journey towards a healthier, happier you. 💚 Let's embark on this transformation together! 🚀

20/08/2023

MY ONE-YEAR TRANSFORMATION!

⬇️ 4.7kg

I just want to be vulnerable and share my journey so hopefully, you can take something away from it.

On day 1, when the first picture was taken, I decided I’d had enough of my current lifestyle and wanted to feel confident in my body again.

Things I did before that didn’t help me reach my goal that you might relate with:
❌(Constantly) Snacking when I told myself not to
❌Going to bed late and sleeping in (no rhythm)
❌Skipping workouts
❌Overdoing workouts on another day to ‘catch up’ on missed workouts
❌Wearing baggy (comfortable) clothes to ignore my weight gain
❌Overeating one day and starve myself the next day

I knew better, but I was simply being comfortable.
Justifying and rationalising my actions and ignoring reality.

Coming from an elite-gymnastics background, not seeing any muscle definition felt like I was a failure…

I was inspired by the fact that I was going to get married and wanted to be in a good mental and physical space entering my marriage.

So instead of sulking, I started working towards my goals.

I put simple habits in place to help me reach my goals and started keeping promises to myself:
✅Stepping on the scale daily to hold myself accountable (I still do this)
✅Logging everything I ate into MyFitnesspal (for at least 6 months)
✅Daily protein goal
✅Regaining control of my diet (& adding foods I enjoyed into my diet/no restrictions)
✅Planning my workouts and hitting them consistently
✅A set bedtime and bedtime routine so that I could get up early and workout

Losing weight and looking more ‘toned’ was the end goal, but noticed how I never mentioned this during the journey.

My goal was to be consistent with my habits and the weight loss was a by-product.
This is so important!

I am living proof that you have to create sustainable habits that are repeatable on a daily basis in order to be the best version of yourself.

Are you where I was a year ago, looking to be healthier and fitter with a schedule and routine that is personalised to you?

DM or message me with “TRANSFORM” and I would love to help 🔥💪🏽

You could be a completely different person one year from now if you put in consistent work 🚀

15/08/2023

Let’s talk about… Grocery shopping

You either love it or you hate it.

I never used to love it but now that I am getting older, I actually love that I can choose foods that I love and meals that I enjoy making that help me fuel my body and support my goals.

Let’s go over 3 pros and 3 cons of grocery shopping:

Pros:
1️⃣ Take back control
You have the power to select whole foods that fuel your body and support your weight loss goals. By going to the supermarket you can and should be picky. You can choose your own fruits and vegetables and look at their colour and feel if they are ripe. This gives a sense of control.

2️⃣ Meal prep possibilities
A stocked kitchen with whole foods helps you to be more successful with meal preparation. With the right ingredients on hand, you can create balanced meals that fit your caloric goal and your taste buds. Meal prepping saves time, reduces temptation, and keeps you on track.

3️⃣ Mindful decisions
Grocery shopping encourages you to select fresh products and read food labels. By paying attention to the ingredients information and serving sizes, you can make well-informed decisions.

Cons:
1️⃣ Temptations…
Grocery stores are packed with temptations such as your favourite snacks and treats that might not help you with your weight loss goals. Staying strong in the face of these temptations can be challenging. Make sure to plan your shopping list in advance. Stick to your list to minimise impulse purchases.

2️⃣ Time…
Effective shopping for weight loss requires time and planning. The protein and fibre-rich whole-food meals need some attention. From creating a thoughtful grocery list to navigating the store, it's an investment in your weight loss journey.

3️⃣ TMI
With so many food choices, understanding what's truly healthy can feel overwhelming… Marketing claims and packaging can sometimes be very misleading. Educate yourself and focus on whole foods that don't require long food labels.

Do you 💚 or ❌ grocery shopping?

‘Happy’ shopping and fuel your body for success 💪

03/08/2023

How Nana TRANSFORMED his LIFE 🔥

And here is how you can too.

To start I would just like to put out that there are, at least, 1.5 years between these two pictures. Transforming your life doesn’t happen overnight.

The biggest transformation?
His confidence.

It’s hard seeing your significant other doubting himself and not feeling confident in their own skin.

I told him again and again that I love him with or without a six-pack, but if he thinks he doesn’t look good, no amount of praise will work.

Are you in a similar position as Nana was 1.5 years ago and you want to change?

That is perfectly ok.

Here are just a few things you should remember when you take your first step into TRANSFORMING your LIFE:
1️⃣ Sleep 7-9 hours
2️⃣ Hydration (0.035 x bodyweight in kg = how much water to drink to stay hydrated)
3️⃣ Daily protein target (Bodyweight x 0.8 = amount of protein for every people. For athletes or those that want to lose weight aim for bodyweight x 1.5 - 2.2 amount of protein)
4️⃣ Daily step goal
5️⃣ Strength training 2-3 times per week

If you start implementing sustainable habits to change your lifestyle for the better,
you will be a completely different person a year from now.

Not just physically, but especially mentally!

If you are interested in getting the same results as Nana?

Message me, I would love to help 🚀

20/07/2023

Are you constantly feeling HUNGRY during your weight loss journey?

Here are 4 quick tips on how to handle your hunger!

1️⃣ HYDRATION
You think you are hungry, but most likely you are just thirsty. So before you grab something to eat, have one or two glasses of water, wait for around 20 minutes. (Why? Because of the satiety hormone Leptin). After 20 minutes reassess if you’re still feeling hungry. Sounds simple, but trust me, it works! Try it for yourself and let me know if this works for you.
Most of the time our body just needs water instead of food, but it’s hard for us to know the difference.

2️⃣ PROTEIN & FIBER
Choose foods that are rich in protein and fiber to keep you satiated for longer. Make sure to have a protein goal so you will not lose any muscles during your weight loss journey but potentially even build muscle. Protein sources such as biltong, chicken, eggs, Greek yoghurt, fish etc. Fiber sources such as fruits, vegetables, whole greens etc.
If you’re not too sure how much protein you should eat, check out Nana’s transformation post.

3️⃣ PROTEIN SNACKS
I just said, drink water and try not to snack. But if you’re really feeling hungry, you need to eat. Listen to your hunger cues. When you do snack, try to make a smart choice and opt for protein and or fibre-rich snacks such as biltong, fruit or Greek yoghurt. Keep in mind to take small bites, chew your food (this will help with your digestion) and enjoy the flavours and textures.

4️⃣ BALANCE
Start your meals with protein but don’t forget to mix in some carbohydrates and healthy fats. This combination will not only make you feel satiated but will fuel your body. Even if you’re on a weight loss journey, your body needs energy to do its daily functions. Don’t deprive and restrict yourself. Find meals you enjoy and that help you get closer to your goal.

If you are struggling with hunger when dieting, DM me ‘HUNGER’.

We will jump on a video call where I will audit your current situation and set up a personalised game plan to get from A to B in a sustainable way.

So DM me ‘HUNGER’

I am more than happy to help!

11/07/2023

🔥 Are you tired of restrictive diets and temporary fixes that leave you feeling frustrated and with a lack of energy?

I'm here to tell you that there is a better way!

As a personal weight loss assistant, I am passionate about helping you achieve your goals.

Here is how I can support you on your journey to transform your life 💪

🎯 Guidance
When it comes to weight loss, there is no one-size-fits-all solution. I will provide you with personalised guidance when it comes to nutrition, lifestyle, workouts and (sustainable) habits. These will be tailored to your unique needs and goals. I will provide you with the knowledge and tools to make the right decisions that will support your weight loss journey.

❌ No more:
☒ Restrictive diets
☒ Eliminating food groups
☒ Feeling like you’re missing out

✅ We will focus on a balanced and sustainable nutrition approach. I will help you discover foods that will fuel your body and most importantly that you enjoy. At the end of the day, it is all about creating a healthy lifestyle that is enjoyable and sustainable for life.

💪 Exercise
Should be enjoyable.
Let’s shift your mindset from exercising to burn calories to exercise that excites you and makes you feel empowered. I will design customised workout plans that fit your schedule and fitness level. Even if you don’t have excess to a gym, this will work for you.

😊 Emotional well-being
As much as your goal might be physical, it’s not just physical. Weight loss can drastically impact your emotional well-being (trust me, I’ve experienced it myself).
Do you find yourself stress eating or emotional eating? We will explore the roots and develop strategies to develop a positive attitude towards your body and build confidence.

✨ Building sustainable habits for success
What does success mean to you?
It’s not just about (finally) reaching a number on the scale. It’s about building a sustainable lifestyle where we’re building habits for life.
I will be celebrating every milestone, big or small, supporting and guiding you to long-term success.

Are you ready to TRANSFORM YOUR LIFE?

DM me for personalised weight loss guidance 🔥