Off The Scale Nutrition
Tuesday: 09:00 - 17:00
Wednesday: 09:00 - 17:00
Thursday: 09:00 - 17:00
Friday: 09:00 - 17:00
Saturday: 09:00 - 17:00
Sunday: -
Reviews
Pre-plan and pre-log your full day of eating. How many times did you get to the end of the day and had some weird macro numbers left? Like only carbs - plain rice it is 🤦♀️ Or only protein - plain chicken or another protein shake, yum 😢... Or maybe you wanted to have a piece of cake that day because it was someone’s birthday in the office. But you didn’t plan your food around that so you ended up having to eat ice cubes for dinner because you didn’t have any macros left and because you’re super dedicated to your goal? None of this please! This is why it is important to have a plan! Take 5 mins the night before or the morning of and put all of your foods in, adjust the quantities and you are the winner of the day! ⭐️ If you know, you will be having a piece of cake for dessert and you really want it, log it in first! That way you will plan all of your other meals around that. ⭐️ If there is a food or a meal that you really want to have that day, log it in first, it takes priority! ⭐️ Protein is the most important macro to have during the day to keep you full and satisfied, and build those 💪 so start logging it in first to make sure you hit your goal. ⭐️ Veggies and fruits are extremely important too because health 🙃 Your body needs all of the tiny nutrients that come from those foods to function well so make sure you get them in your day too. ⭐️ Carbs are next because it’s very easy to go over your goals since they are super delicious and give you superpowers 😋 🦹♀️ Log it in next. ⭐️ Fats are easy to go over too as they are the most calorie dense, but they are essential and nobody like to eat dry chicken. They add deliciousness points to the meal. Log it in after carbs. ⭐️ Any macros left? Increase the portion sizes or add a snack. ⭐️ Over on macros? Decrease the portion sizes or swap some of your protein/carb/fat options to better accommodate your macro goals. Balanced meals & macro goals in check + fun foods & no deprivation = goals achieved I mean, who’s the winner here? 🏆 Happy tracking! #preplanning #failtopreparepreparetofail #flexibleseating #balanceddiet #consistencyiskey #nutritiontip #offthescalenutrition
See More
Slow Cooker Turkey Chilli Recipe 🥘 Swipe for ingredients -> Cook turkey mince first. Throw everything in the slow cooker with some spices and herbs, and leave it on low for 5 hrs. Done! ✅... Slow cooker is a huge time saver! It only took 10 mins to prepare all the ingredients and the rest happened by itself. Don’t have time to meal prep? This excuse doesn’t work here! #mealprep #failtoprepareorpreparetofail #allthelittlethingsaddup #progressisnotlinear #mealpreprecipes #slowcookerrecipes #performancenutrition #weightloss #musclebuilding #planahead #offthescalenutrition #nutrition #nutritioncoach #nutritioncoaching #healthyeating
See More
Focus on what to eat instead of what not to eat. What do you do when someone says that you can’t have or do something? You want to have it or do it!... So instead of creating rules which exclude all the sugar, fat, carbohydrates, sodium and whatever else you think is causing you to not reach your goal, include the foods that you think will bring you closer to that goal. When we base our diets mostly on whole, nutritious and unprocessed foods, then naturally we have less space for ‘fun foods’. It’s not about not having ‘fun foods’ ever again (because hey, that’s another exclusion rule right here ✋) but about ticking all the boxes for necessary nutrients first and then if you still want to have that ‘fun food’, go and have it! All the boxes are ticked ✅, so the rest of the diet is up to your liking. If you want to sustain it, you need to enjoy it! 😋 #inclusionnotexclusion #takecareofyourbody #feedyourbodyright #feedyourbody #progressisnotlinear #allthelittlethingsaddup #nutrition #balanceddiet #performancenutrition #nutritiontips #weightloss #musclebuilding #nutritioncoach #nutritioncoaching #offthescalenutrition
See More
I had a reason to panic last week 😱 My weight jumped by a kilo overnight and stayed there for a week! 😬 Long enough time to have doubt and overthink this whole situation... but not this time!... I was quite surprised seeing this number on the scale but I knew that you can’t gain a kilo of fat mass overnight. It requires ~7000 calories of surplus to gain a kilo so it would mean that I consumed this amount on top of my daily energy needs - not possible. This means it’s very likely to be water retention or just food weight being in my stomach. - Did I eat more carbs than usual? - no, my carb intake is the same everyday. - Did I have more sodium than usual? - don’t know, I use salt but I don’t track it so potentially. - Did I eat more than usual? - nope, sticking to the plan. Feeling super full most of the time so eating more is the last thing on my mind 😬 - Did I do a hard workout? - all workouts are hard 😓, but last week was week 3 of a mesocycle, week before a deload, so there could be some water retention going on because of inflammation from training. - How was my sleep? - 8+ hrs every night 💤 - 🚽 - all normal. I know too much info 😂 - Did I drink more water than usual? - potentially, it was relatively warm for Scotland last week 😄 - Stress levels? - quite low, nothing majorly stressful happened last week. - Where am I in my menstrual cycle? - week 2 which means ovulation*. Changes in hormones can cause some water retention. *This would only apply to females not using hormonal birth control. What I’m trying to demonstrate is that weight fluctuations will happen, there are many reasons for it and sometimes you can’t do anything about it, you just need to accept it. They make tracking progress a lot harder but it doesn’t have to be more stressful! Just be aware of all the different things that could have an impact, analyse and track your weekly averages**. **I would advise females not using hormonal birth control to compare corresponding weeks of their menstrual cycle. So compare week 1 of month 1 to week 1 of month 2 👍 Remember that progress is never linear so don’t expect to be 📉
See More
Banana protein pancake 🥞 Ingredients: - Egg - 30g wholemeal flour... - 15g coconut flour (you can add more of the wholemeal or plain flour if you want but it will lower the fibre content and fat, and increase carb content) - Banana - 200g cottage cheese - 50ml almond milk - Cinnamon - 1/2 tsp baking powder - 1/2 tsp baking soda - MyProtein toffee flavour drops - 60g frozen blueberries - Oil Method: - Blend all the ingredients together apart from 150g of cottage cheese and frozen blueberries. - Heat your pan up with some oil. - Pour the mixture and cover for ~5 mins, flip and cover again for ~3 mins. - Heat blueberries in the microwave for 1:30 mins. - Mix the rest of cottage cheese with cinnamon, spread over your pancake. - Pour the blueberries on top of the cottage cheese layer. - Enjoy! Macros - 52g C/ 37g P/ 19g F/ 13.7g fibre 👍 #proteinpancakes #bananaproteinpancakes #proteintreats #feedyourbodyright #feedyourbody #healthyrecipe #nutrition #nutritioncoach #nutritioncoaching #offthescalenutrition
See More
One deviation from your routine is not going to ruin the whole process. Just like one meal is not going to make you healthy or one workout is not going to make you fit, one not optimal decision with regards to your meal, training session or whatever else you are chasing is not going to get wasted. Let’s say you are travelling down somewhere and you take the wrong turn 🚘... Do you go back home because, well, you will never get back on the road that you were supposed to be on? Or do you keep going and find a way to get you back? Just like you are one turn away from being back on the road, you are one meal or one training session away to be back on track to your goals. Acknowledge the fact that you didn’t make the most optimal decision, accept it, move on and get back on track right away. There is no time to waste, your goal is waiting ⏰ #allthelittlethingsaddup #progressisnotlinear #getbackontrack #youareonedecisionaway #takecareofyourbody #feedyourbodyright #feedyourbody #takecareofyourmind #changetheprocessnotthegoal #nutrition #nutritioncoach #nutritioncoaching #offthescalenutrition
See More
How does a girl eating 3500 calories on a daily basis look like? 🤔 ~1.5 kg up on the scale over the last 7 weeks so I’m finally making some progress 💪 Many kilos still to go but small progress is still progress so I will celebrate it! 🎉... When I started this phase, I was quite worried that my mind won’t be able to handle seeing the number on the scale creep up, but honestly, I am having the time of my life eating all the food and lifting all the weights 😁 Once again worried for nothing 🙄😄 Cardio is kept to the minimum which is probably the hardest part for me, but I know it’s not going to be forever. The things you do from the love for this sport 💕 @jm.programming has a plan laid out for me for the next 12+ months so my job is to just to work hard every single day. @jm.programming is the 🧠 and I’m the 💪 #feedyourbody #feedyourbodyright #notdefinedbyanumber #allthelittlethingsaddup #progressisnotlinear #perceptionisaliar #healthymindhealthybody #crossfit #weightlifting #musclebuilding #performance #nutrition #offthescalenutrition #broxburnstrengthandfitness
See More
Motivation will get you started, but discipline will keep you going 🧗🏻♀️ Motivation starts us on a super high point, nothing seems impossible, willpower and drive seem indestructible and our goal is fast approaching. And then plateau happens. ... You panic. You think whatever you’re doing is not longer working. You work hard but nothing seems to move in the right direction. You’re discouraged. You want to give up. You have 2 options: 1. Give up 2. Keep going Which one do you choose? 🤷♀️ You give up and wait for motivation to come back to start again. You start from the same point just to get to where you got before. You hit a plateau and the cycle repeats. Or You keep pushing. You know that you can’t rely on motivation and that your discipline needs to take over. You check with yourself whether you’re doing everything you can. If yes, then analyse, adjust and test until progress is being made again. Motivation is finite, discipline is infinite ♾ #motivationwillgetyoustarted #disciplinewillgetyouthere #disciplineiskey #allthelittlethingsaddup #progressisnotlinear #takecareofyourbody #feedyourbodyright #motivationalquotes #nutrition #nutritioncoach #nutritioncoaching #feedyourbody #offthescalenutrition
See More
365 days at 85% is more impactful than 200 days at 100%. Consistent effort every single day is more impactful than being perfect most days. Perfection is not the only way to get results. Consistency is what will get you where you want to get; whether it’s with nutrition, training, recovery or sleep.... Don’t think that because you’re day hasn’t been perfect that all the effort is ruined. Just because you ate one cookie 🍪 doesn’t mean that the whole day is ruined. Enjoy the cookie as a part of your balanced diet ⚖️. Enjoy, accept and move on with you day. Remember that all the little things will add up eventually and build something great, I promise! 📈 Have a nice day! 😊 #allthelittlethingsaddup #takecareofyourbody #feedyourbodyright #feedyourbody #progressisnotlinear #smalleffortsaddup #motivation #consistencyiskey #perfectionisnotrequired #nutrition #nutritioncoach #nutritioncoaching #offthescalenutrition
See More
A MUST READ for everyone who struggles with their relationship with food. I don’t usually recommend books but this one just ticked all of the boxes for me and I think it will tick the boxes for you too! I see a lot of people with ‘bad and good’, ‘black and white’ and ‘all or nothing’ mentality when it comes to food. ... I am no different, I used to be scared of pizza and ice cream, calories freaked me out and I thought you need to earn your food. I don’t have it all figured out yet, but working on it and massive progress has been made! Struggle being around food? Struggle with giving yourself permission to enjoy ALL the food? Can’t break the circle of restriction and deprivation? Not sure how to balance training and nutrition? Would love to have a chat with you and help you figure it all out. I’m just a message away 😊 #takecareofyourbody #feedyourbodyright #progressisnotlinear #mentalhealthisimportant #justeatit #balanceddiet #balancedlifestyle #performancenutrition #sportsnutrition #weightloss #musclebuilding #nutritioncoach #nutritioncoaching #offthescalenutrition
See More
Snacks are life! I think most people will agree with me on this 😄 Snacks are deemed as the little calorie dense things that make us gain weight. Because snacks are associated with an automatic weight gain, we avoid them, we restrict them and we deprive ourselves of them.... No sugar for 30 days, no chocolate for 30 days and all of the other BS challenges that only lead to binges, shame, guilt and usually weight gain. We avoid our cravings for a long time and think we are nailing the whole willpower thing ⚡️ But whenever we have are around the food that we crave and have the opportunity to have a little bit, we go all out as if we won’t ever have this opportunity again. I mean, shops are just around the corner, we can have those things whenever we want. But we create a story in our heads which leads us to think - now or never - so we go and get it, and we can’t stop 🛑 We lose all control, eat past our stomach’s capacity, we feel uncomfortably full, ashamed and guilty for letting go and we make the promise to ourselves that we won’t ever eat this food again. And the circle repeats. Why not have a little bit every time you want it? Want a Mars bar? Have a Mars bar! 🍫 After a while all the food doesn’t seem like a big deal, you get your control back and the power to decide what and when you have a treat. Because let’s be honest - you are awesome and you deserve a treat! 😊 You can check my blog for some healthier snack ideas 💡 But sometimes it’s better to give yourself whatever you actually crave than trying to fill the desire for triple chocolate brownie with sweet potato brownie 👍 #takecareofyourself #feedyourbodyright #takecareofyourbody #listentoyourbody #cravingsatisfied #balancedlifestyle #balanceddiet #nutritioncoach #nutrition #nutritioncoaching #offthescalenutrition
See More
Chronically well fed? I don’t mean over-eating. I mean eating enough on regular basis for your body to be healthy, to not be energy deprived, to not be missing any key nutrients and to not be restricted in food choices.... It’s extremely important to understand that your body needs to be healthy and be taken care of in order for you to pursue your goal and get the best results possible! Whether your are trying to lose weight or gain muscle, if your body is not in a good and comfortable place, the priority is to get you there first and then we can worry about your goal. Unfortunately, this step is crucial. If you ignore this component, your body will not cooperate and your results will not be as good as they can be. Let your body recover, feed it well and the results will come flying your way. Take care of your body and it will take care of you! Interested in checking this theory? Message me and we can have a chat 😊 #takecareofyourbody #takecareofyourself #progressisnotlinear #feedyourbody #feedyourbodyright #allthelittlethingsaddup #weightloss #musclebuilding #nutrition #nutritioncoach #nutritioncoaching #offthescalenutrition
See More
Do you track your progress? No? 🙄 How do you know if you’re improving or getting closer to your goal? 🤨... When will you know if it’s time to make adjustments if you have no idea how fast and in which direction you are going? Well, you don’t! Then it all becomes a guessing game and I don’t think anyone wants to ‘maybe’ or ‘potentially’ achieve their goals. If you’re working hard, then you want results! Pick a tool to track your progress 🔧, note your measurements down 📝 and look for the trends 📉. Don’t focus on one individual measurement because progress is not linear 📈. Work hard, track, analyse and adjust if necessary 👍 #measureyourprogress #progressisnotlinear #allthelittlethingsaddup #nutrition #performancenutrition #nutritioncoach #nutritioncoaching #weightloss #weightgain #musclegain #musclebuilding #offthescalenutrition
See More
WHAT YOU FOCUS ON IS WHAT YOU SEE. What happens when you buy a new 🚗? You start seeing them everywhere! ... Did everyone decide to buy the same 🚗? Nope! They were there before, you just did not see them 👀 But what about the other million different cars? Can you see them? 🙄 Nope! That’s what happens when we focus too much on one thing, one metric, one body part, one exercise... we don’t see the rest, the whole picture! I managed to gain 0.5 kg in over two weeks! 🎉 Now, I will tell you what I’ve noticed: ⭐️ My energy is through the roof, though it wasn’t possible to get it higher than before but it is 📈 ⭐️ Weights in the gym are feeling light and recovery is on point 💪 ⭐️ Sleep is super good - 8-9 hrs a night 💤 ⭐️ Mood is great - well fed body is happy body! 😁 ⭐️ Muscles feel fuller - all the carbs keeping them saturated 😋 ⭐️ Mindset shifted - feeling positive and seeing the weight on the scale increase gets me excited ⚖️ I am looking at all the different variables, not just one thing and I like what I see! #weightgainiscool #weightgain #musclegain #performancenutrition #nutrition #nutritioncoaching #nutritioncoach #mindsetmatters #offthescalenutrition
See More
Since we covered the energy expenditure quite a while ago, I figured out it’s the time to talk about how you could divide those calories into different macronutrients. The most important and necessary macronutrient first - protein! 🥩 What is it and why we need protein?... Protein consists of amino acids which are linked into long chains called peptides which are then folded and linked with other peptides to form proteins (polypeptides). It is the building material of all the tissues and is necessary for many different processes and functions in the body. It is an essential nutrient meaning we cannot survive without it. Where can we find it? Mainly animal food sources like meat, fish, eggs and dairy. You can also find protein in plant food sources like beans, nuts and legumes. Why is protein important? - Muscle is made up of protein so if you are looking to gain/retain muscle you will benefit from having protein in your diet. - Remember TEF post? Protein has the highest thermic effect of all macronutrients meaning you burn quite a lot of calories to digest and absorb it. - It reduces appetite as it’s a very satiating nutrient. How much do I need? A good starting point is somewhere between 1.4-2g per kg of BW. When you are in a calorie deficit you might want to bump it up to 2.5-3g per kg of BW to help retain muscle mass and decrease hunger. Personally, I like to go slightly higher than the recommended 1.4-2g per kg of BW because I like a big protein base to my meals. 3g per kg of BW might not yield better results than 2g but if it lets you stick to the diet better, then going higher is not going to kill you. Just make sure it’s not at the expense of extremely low carbohydrates and fats as we need them too! 1 g of protein is 4 calories so if you calculated that you need 135g, then 135 x 4 = 540 calories. Subtract it from your TDEE and the rest should be used for carbohydrates and fats. We will cover carbohydrates and fats soon! Check the blog post for more details on protein 👍 #performancenutrition #nutritionaleducation #macronutrients #protein #offthescalenutrition #nutritioncoaching #nutrition
See More
Take your power back! Too much time is spent focusing on this little insignificant number on the scale. It is used to defined who we are as a person. It determines our mood, our self-esteem and our value. ... I mean, how ridiculous is it that such an unimportant set of data holds so much meaning in our heads? 🤯 It’s time to stop! What the scale measures is the force of gravity between your body and the Earth 🌎 That’s it! Nothing more! ‘Sorry Scale, I am taking your power away! I’m the one in control now!’ I am #notdefinedbyanumber! Are you? #morethananumber #notdefinedbythescale #fuelyourbodyright #feedyourbodywell #workharddreambig #hardworkpaysoffs #takethecontrol #weightgainiscool #eatingdisorderrecovered #edrecovered #nutritioncoaching #nutritioncoach #offthescalenutrition #broxburnstrengthandfitness
See More
Favourite night snack at the moment! 😋 ⭐️ 200g full fat natural yogurt* ⭐️ MyProtein toffee flavour drops ⭐️ 15g walnuts... ⭐️ 45g granola ⭐️ 40g frozen blueberries*** ⭐️ 15g Pip & Nut coconut almond butter *can sub for lower fat version if fats for the day are limited or plant based yogurt if not liking dairy ** heat it up in microwave for a minute Adjust quantities to your macros 🧮 Macros: 579 calories / 50g carbs / 32g fat / 17g protein Tag me if you try it 👍 #nightsnack #snackright #fuelyourbody #fuelyourbodyright #nutrition #balancedlifestyle #balanceddiet #mealideas #performancenutrition #offthescalenutrition #nutritioncoach #nutritioncoaching
See More
I did a thing! I started a blog 😱 My head is full of thoughts and ideas so I thought I will put them on a page 📝... There will be a mixture of topics on there from nutrition and health to performance and mindset. I hope you will find some value on it. Here’s the link http://offthescalenutrition.wordpress.com or you can find it in my bio 👍 #nutritionblogger #nutritionblog #nutrition #performance #mindset #health #healthylifestyle #nutritioncoach #nutritioncoaching #offthescalenutrition
See More
More about Off The Scale Nutrition
Tuesday: 09:00 - 17:00
Wednesday: 09:00 - 17:00
Thursday: 09:00 - 17:00
Friday: 09:00 - 17:00
Saturday: 09:00 - 17:00
Sunday: -