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🧑🏻‍🍳Chia Pudding For all those Kilner jar lovers out there, you’ll love this one as it’s an excuse to get your jar out and fill it with something nutritious and delicious. This simple pud provides you with 366 calories, only 29 g of carbs and 14 g of protein*. The chia seeds are little powerhouses providing you with a source of protein, omega 3, iron, zinc, calcium and more 💪🏻 You’ll need: 200 ml Almond milk, unsweetened (I used Semi-skimmed milk) 1 level teaspoon Honey 50 g Skyr yogurt (I used 5% 🇬🇷 yogurt) 3 medium Strawberries 5 single, raw Blackberries (I used blueberries) 3 tablespoon Chia seeds 2 teaspoon Almonds, flaked and ground *dependent on the type of yoghurt and milk that you use 1. In a bowl, mix together the chia seeds, skyr yogurt, honey and milk. 2. Next, whiz the strawberries and blackberries up into a puree using a Nutribullet or smoothie maker. 3. Spoon the chia mix into a seal tight jar, then top with the strawberry and blackberry puree. 4. Top with almond flakes, seal tight and place in the fridge overnight (or 2-3 hours before you want it). Enjoy! 🤌🏻 #performancenutrition #performancenutritionist #puddingideas #health #wellbeing #cooking #homemade #nutrition

⛽️💡Pre-workout fuel ideas “Sports nutrition products are so expensive”…..”I don’t have the time to cook”……”I didn’t have anything in the cupboards”…..sound familiar? 👀 Don’t over think it as it doesn’t need to be super fancy to do the job 😎 before my hours trail run this afternoon, I had a bowl of Rice Krispies, with a medium sized banana and ~200 mL of semi skimmed milk 🥛🍌🥣 all foods you’d normally find in your cupboard 🙌🏻 this provided me with ~80 g of fast digesting carbs - absolutely perfect for keeping blood glucose levels up for my run, ensuring that I’m not eating into my carbohydrate stores (liver and muscle glycogen) too quickly, hindering performance (I needed all the help I could get wading through the bogs with Indi 😂💦🐾). ‼️ Top tip - you needn’t buy the branded ones either. I bought Sainsburys own brand Rice Krispies…..they’re just as good and the macros are identical 👀 So next time you’ve got a long-ish run or ride planned or an intense gym session, give it a go and let me know whether you found it helped fuel your performance 🚀 #sportsnutrition #performancenutritionist #performancecoaching #performancenutrition #food #fuel #carbsareking

🌯 Stuck for lunch ideas? Try this tasty yet simply falafel and hummus wrap. It’s good for you and the planet 🌍 you can dress it up or down as much as you like by adding avocado, pickles, rice for more carbs, onion etc! But on the base level, this wrap provides you with 50 g of carbs, 16 g of protein and 12 g of fibre 🙌🏻 plus a whole host of important vitamins and minerals such as vitamin A, B’s, E, calcium, non-heme iron and more ✅ 🧑🏻‍🍳You’ll need (for one portion): * 76 g Sainsbury’s Falafel * 1 small, whole peeled Carrots * 1 average, largeWholemeal tortilla wrap * 6 slices Cucumber * 30 g Hummus * 1 Tbsp Tahini paste * 3 leaves Lettuce * 1 teaspoon Lemon juice * ½ level teaspoon(s)Salt 1. Spread your hummus (around 2 tablespoons) around the wrap. 2. Mix the tahini paste with 1 tablespoon of tap water and the lemon juice and salt in a bowl. 3. Put the grated carrot and cucumber in the tortilla wrap on top of the hummus, wit the 4 to 5 falafel balls, which you can break down a little with a fork. 4. Drizzle over the tahini paste mix for your desired taste and consistency….wrap up and enjoy! Let me know what you think 😋 #performancenutritionist #coach #nutrition #registerednutritionist #lunchideas #sustainable #foodfortheplanet

⏰ Your gym sessions needn’t last hours and hours…. This simple back and biceps workout can be completed in ~45 mins and helps you hit all of the major back muscles that make up your core. Great for those of you into your 🏃🏻‍♀️, 🚴🏻, 🏊 , 🎾 and more 🙌🏻 Simply 3 sets of 10 reps for each, 45 secs rest in between. Top coaching tips ✅ Focus on keeping a neutral spine, relaxed neck and looking forward. Breathing in on the pull and out on the push 😮‍💨 keep that core engaged and once you feel your form starting to fail, call it. Quality over quantity every time 👌🏻 1. Wide grip lat pull down - outer latissimus dorsi, posterior deltoid, lower trapezius, rhomboid major 2. T-bar row - latissimus dorsi, rhomboid major, trapezius, posterior deltoid 3. Straight arm pull down 4. Seated cable row - middle and lower trapezius, posterior deltoid, rhomboid major, latissimus dorsi 5. Bent over row - latissimus dorsi, rhomboid major, trapezius, posterior deltoid 6. Cable bicep curl - biceps brachii, brachialis, brachioradialis, anterior deltoid Want to get stronger and more resilient to injury for your sport? Get in touch and let’s get lifting 💪🏻🚀 #strength #resistancetraining #splitworkouts #strengthtraining #gym #gymtime #puregym #coach #performancecoaching #performancenutritionist

🥇Medal Monday A huge congratulations to @strngr_run 🥳for completing the Copenhagen @ironmantri yesterday in 10 hours 8 mins and 30 seconds 😍 I’m absolutely thrilled for Kathy, not only was this her first IM, which she’s trained incredibly hard for, but she’s done this whilst juggling all of the whirlwind that comes with starting a new job 🌪️ Kathy has been an absolute delight to work with over the past few months and I’m SO pleased for her….well done Iron Woman Kathy 👑👸🇬🇧🥇 Keen to find out how I could help you nail your fuelling strategy for your next race? ⛽️ DM me and let’s chat 🤩 #ironman #ironwoman #ironmancopenhagen #triathlon #fuelling #fuel #denmark #carbs #recovery #endurance #performancenutrition #performancenutritionist

Trail run along the #ridgeway and #barburycastle with Indi this morning 😍🐶🏔️ cool to see the equine Barbury endurance riders too 🐴🐎 Exciting news coming tomorrow 🔜👀 stay tuned! #performancenutrition #performancenutritionist #fuelling #nutrition #nutritionist #trailrunning #styrkr

🥣😍Breakfast that tastes like a dessert and keeps you full all morning!? Try this Medjool date, pecan and banana porridge recipe to help you fuel your mornings whether it’s a busy one with work, on the move, training and more. It boasts 83 g of carbs and 16 g of protein per serving helping you hit your macro targets. Ingredients: * 100 ml Semi skimmed milk * 100 ml Water, distilled, tap * 1 small Banana * 3 Date Dates, medjool * 50 g Porridge oats * 15 g Pecan nuts * 15 g Pumpkin seeds * ½ teaspoon Ground cinnamon Method: 1. Pop a heavy based saucepan on a set of electronic weighing scales. Weigh in and add oats, milk (or alternative), water along with a pinch of salt. Also add in crushed pecan nuts, two thirds of a banana, chopped medjool dates and ground cinnamon. Remember to put some banana slices and chunks of medjool date aside for toppings. 2. Move saucepan over to the hob and bring to a low heat. Stir continuously for 10 minutes for a smooth, creamy finish. For a runnier porridge, add a splash of water until you get you desired consistency. 3. Serve into your favourite breakfast bowl and top with banana slices, medjool date and pumpkin seeds. Give it a try and let me know what you think! 🧑🏻‍🍳 #lifeathlete #protein #porridge #homemade #performancenutritionist #nutrition #fuelsmart

Loving these Sunday trail runs with Indi 🐾🏃🏻‍♀️ thanks @styrkr.uk and @precisionfandh for keeping me fuelled and hydrated for these 🙌🏻⛽️ #performancenutrition #fuelling #performancenutritionist #trailrunning #trailrun #germanshepherd #southcerneyoutdoor #southcerneylakes

📣 Coming soon! Would you be interested in seeing training suggestions to help you become a stronger and more robust athlete!? 👀 I’m really excited to announce that I’m launching a personal training arm to my business very soon 💪🏻 since switching to FT self-employed earlier this year, I’ve had many conversations with people about the importance of strength training and how to build it in your training programme, especially when you’re an endurance athlete 🏃🏻‍♀️🚴🏻‍♀️🏊🏻‍♀️ really strength training is non-negotiable…..once we hit 30, we start to lose ~5% of our muscle mass every decade. Given our muscle mass is what helps us lift, stand, squat, push, pull etc, it’s imperative to use it and not lose it 🙈 This is my 30 min low intensity run following an upper body strength session at my local #everlast gym…..feeling fresh and ready because I’ve appropriately fuelled the session(s) to ensure I’m energised for the rest of my day ⛽️👊🏻 Combining 10+ years in academia with my own training knowledge and experience, a PhD in exercise physiology and nutrition, my SENr registered nutritionist status and a L3 diploma in personal training, you’ll be in safe hands 🙌🏻 DM me strength if you’re interested in working with me to incorporate strength training in your programme 🤙🏻 (my little pinkies whilst running😂🙊) #performancenutritionist #performancetrainer #personaltraining #nutrition #fuelsmart #worksmarternotharder #musclemass #sarcopenia