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What is a super-food, and does it exist?  Is caffeine good or bad for you?  Can you out train a ‘bad’ diet (no)?


Good nutrition underpins good physical and mental health & well-being. But what does ‘good’ nutrition look like? We know it is an absolute minefield out there and how easy it is to be misled by companies selling a product and how confusing it can be when you read conflicting views about what you should and shouldn’t eat. What is a super-food, and do they exist? Is caffeine good or bad for you? Can you out train a ‘bad’ diet (no)?


Good nutrition starts with the basics….eating and sleeping (yes, sleeping but more on that soon) and to assist our members with this we are running a 6 week Nutrition challenge with these guidelines:

1. Eat REAL food (Quality control)

So, if you’d pack it for a zombie apocalypse, it probably isn’t on the list. General rule of thumb, if it was alive in some way, have at it!

2. An appropriate amount (Quantity control)

Accessibility of hyper-palatable foods is a bit of an issue, so the aim here is to have a set amount of food, and stick to it. I will explain quantities below, but don’t worry-it’s plenty!

3. Lotsa Veggies!

Load ’em up!

4. Sleep!

There is still a bit of stigma attached to actually getting a full night’s sleep; which drives me crazy! You are not lazy, nor are you ‘not doing enough’ if you get a full night’s sleep. Prioritise yourself! This will honestly make the 1-3 so much easier, I PROMISE!


Sounds good, but what actually is ‘real food’?

As we’ve said above, a good general rule is to ask whether it was alive (don’t fear vegetarians/Vegans, this is still totally achievable with a plant based diet!).


A quick list of acceptable foods;

Protein: This should be a lean source, serving should fit nicely into the palm of your hand

Chicken/Turkey / Fish & Seafood / Lean steak / Seitan / Tofu / Egg whites

Carbs: This should be of similar quantity to your protein

(Sweet) potato / Butternut squash / Fruit / Grains / Oatmeal

Fats: A thumb sized serving, per meal

Avocado / Handful of Nuts/Seeds / Butter / Olive & Coconut oil / Handful of olives

Veggies: A minimum of double the serving size of your protein

Leafy greens / Salad veggies / Courgette / Aubergine / Broccoli & cauliflower / Asparagus / Mushrooms & onions


Uh, aren’t vegetables carbs..?

In a word, yes. But an overriding principle here is the desire to keep this simple. So try not to get too bogged down with this. If you aren’t sure, just ask!

How many servings per day do I get?


If you’re under 165lbs, you get 3 per day.

If you’re over 165lbs, you get 4 per day.

What about coffee?! SNACKS?!

Nope, sorry! But coffee is allowed, as is your diet coke, or Nocco, fix.

There are a few foods that may be confusing, I will try to clear some up here.

-No ham or reformed meat

-No full fat sweeteners such as sugar, honey etc

-No vegetable oil

-No protein bars

-bacon medallions are allowed, but it will also be your allotted fat allowance (for that meal)

-A bit of milk in coffee/tea is fine, considering you only have between 1-3 per day


And that’s it!

Why not set yourself a challenge, give it a go and see how you feel? We promise only good things will come of it!

As always, if you have any questions at all please don't hesitate to talk to your coaches!

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