Getting yourself out of a rut

Just because you've got a boozy one coming up, doesn't mean it has to mean all your health & fitness goals go out the window.

You don't have to choose weight loss/sports performance OR enjoying yourself.

If you'd like to see more about this head over to Instagram and message me about the Crowd-It-Out Method which helps my clients balance boozing & fitness.

Back with another unscripted episode.

It came to me after a recent client check-in where we talked about the most effective thing you can do to lose weight...

Or just improve your nutrition in general for that matter!

What is it I hear you ask?

Planning.

Plannning turn "i know what I should eat' into foods on your plate.

Now meal planning can sound quite arduous so I've got something to help.

Head over to Instagram @peak.nutrition.coaching.

And DM me the word 'PLANNING'.

In this episode of The Peak Nutrition Podcast, we explore the common struggle of falling into the all-or-nothing mindset, particularly when life gets busy or overwhelming.

We discuss losing momentum and practical strategies to help you break free from a complete standstill, whether in your fitness, nutrition, or overall habits.

Key takeaways include:

• How small, manageable actions can create positive momentum.
• The importance of "lowering the bar" for success to make habits feel achievable.
• Real-world examples of simplifying workouts, meal planning, and daily routines to get back on track.
• Why having accountability, like a coach, can help you avoid slipping into the all-or-nothing cycle.

In this episode, we dive into the ultimate guide to staying on track with your health and fitness goals during the festive season. The holidays are packed with temptations, from indulgent treats to hectic schedules—but that doesn’t mean you have to abandon your progress.

I’ll share five practical tips to help you enjoy the celebrations guilt-free while maintaining balance:

1. Snack Pairing: Learn how to indulge in your favorite festive foods without going overboard.
2. Nail Your Breakfast: Start your day right with simple, nutritious breakfast ideas.
3. Stick to Regular Mealtimes: Discover why skipping meals to “save calories” can backfire.
4. Use the Crowd-It-Out Method: Find out how to balance social events with healthy choices.
5. Accept That Overindulgence Happens: Break free from the all-or-nothing mindset.

Whether you’re navigating Christmas dinners, New Year’s parties, or just trying to keep your routine amidst the chaos, these tips will help you enjoy the season and stay on track.

Steal this ChatGPT prompt to calculate your daily calorie needs.

Please work out my calorie target. Show only the estimated calories and the summary paragraph

I am a [age] year old [male/female]. My height is [x] cm and I weigh [y] kg.

On average, I get around [average daily step count] steps, and train for about [x] hours per week.

My goal is to [e.g., lose weight/build muscle/maintain weight]

Is honey really healthier than refined sugar?

In this episode I'll dive into one of the latest health trends taking over social media: no refined sugar baking recipes. Health influencers and fitness gurus are swapping out table sugar for honey, claiming it's a healthier alternative. But is it really?

Join me as I unpack the myths behind honey vs. refined sugar, breaking down common claims like:

• Is honey really more natural and less processed?
• Does honey provide more nutrients than sugar?
• Does its lower glycemic index make a significant difference to your health?

In this episode of The Peak Nutrition Podcast, we dive into practical strategies for busy professionals who are struggling to prioritise health and fitness.

If work deadlines, long hours, and non-stop emails have pushed your healthy habits to the bottom of the list, this episode is for you!

We cover three actionable tips to help you get back on track without overwhelming your already-packed schedule:

1. Find a Training Partner – Boost your workout consistency with the power of accountability.
2. Plan Your Meals in Advance – Remove decision fatigue at the end of the day by having your meals prepped and ready to go.
3. Sign Up for an Event – Focus your training by committing to a challenge that reignites your competitive edge.

Whether you’re balancing a demanding career or a hectic home life, these tips will help you reignite your routine and reclaim your health goals. Tune in to learn how small, strategic changes can make a big difference!