The secret That Revolutionised My Fitness Journey

The Quest for Balance:

When it comes to achieving fitness and body composition goals, balance is the key. Often, we tend to associate a healthy diet with restriction and bland, tasteless food. But here’s the good news: it doesn’t have to be that way! In fact, finding balance in your diet can actually enhance your progress and make your fitness journey more enjoyable and sustainable.

Back when I was going on and off the rails with nutrition, my diet was too strict and I actually went out of my way to brag about it.. Adopting the 80/20 rule was a game changer, I’ve never looked backed since.

80% of all the stuff you know you’re meant to be eating. 20% of the other stuff. Wether that’s on a daily basis or a weekly basis. You do you!

Nourishing Your Body:

To lose body fat and build muscle effectively, it’s important to provide your body with the right nutrients. Focus on consuming a variety of whole, unprocessed foods that fuel your body and support your goals. Don’t forget about healthy fats from sources like avocados, nuts, and olive oil, which are essential for hormone production and overall well-being. Eat an array of fruits and vegetables, chase the rainbow on a weekly basis (I find chasing the rainbow on a daily basis is just unrealistic, but that’s just me!) Want to build muscle? Nourish your body so it’s healthy enough to put energy and resources into the incredible process that it is.

Carbohydrates: Friends, Not Foes:

Carbs often get a bad rap, but they are a vital source of energy for your workouts. Opt for complex carbohydrates like whole grains, sweet potatoes, and quinoa, which provide sustained energy and fiber. These will help you power through intense cardio sessions like cycling and running, allowing you to go the extra mile while supporting your body’s muscle-building needs. Want to lose body fat? It’s all about calories, not carbs.

Indulge in Moderation:

Now, let’s talk about the best part: indulging in foods you love. Yes, you read that right! Allowing yourself the occasional treat or indulgence is not only acceptable but encouraged. Depriving yourself completely can lead to feelings of restriction, making it harder to stick to your nutrition plan in the long run. So, enjoy that slice of pizza or that small piece of chocolate guilt-free. Want to finally find the diet that works for you? Focus on how to balance your moderation first! How much of the stuff you want can you have and still get the results you’re after.

Here’s a neat trick: Put your favourite meal into Myfitness Pal. I’m talking ‘last meal’ kind of thing. Then fill in the rest of the day with healthy, nutritious foods to the total of your remaining calories.

Embracing Variety:

To truly enjoy your food and maintain balance, embrace variety in your meals. Explore different cuisines, experiment with herbs and spices, and try new cooking techniques. This not only keeps your taste buds excited but also provides a wide range of nutrients and prevents dietary boredom. Look for healthy alternatives to your favourite dishes, and you might be surprised by how delicious and satisfying they can be!

Here is an incredibly easy, tasty protein snack you can whip up in less than 6 minutes!

CHOC PB LAVA CAKE (get 10% off yours using this link)

SERVINGS 1
PREP TIME 5 minutes
COOK TIME 1 minute
CALORIES 258

This recipe is simple to make and a great winter warmer for those cool nights. Made using VPA’s Choc Peanut Butter WPI, it’s low in fat, high in protein, and combines the delicious taste of chocolate with a creamy peanut butter filling.

Author: Sarah Ham

INGREDIENTS

• 20g self-raising flour
• 5g cocoa
• 15g castor sugar
• 15g (half a scoop) VPA Choc Peanut Butter WPI
• 60ml milk of choice
• 1 teaspoon smooth peanut butter for the filling

DIRECTIONS

1. Whisk the batter ingredients together until smooth.
2. Pour into a small well-greased ramekin. Dollop the peanut butter on top (it will sink down into the middle of the cake).
3. Cook in the microwave for 40 seconds.
4. Flip onto a plate and dust with cocoa or icing sugar. Enjoy warm!



NUTRITION

• Carbs 36.1 grams
• Fat 3.5 grams
• Protein 19.8 grams