Marie Gregg Fitness & Massage Therapy

22/02/2026

What to eat after a workout

Post-workout nutrition plays a key role in recovery, muscle repair, and performance improvement. After exercise—especially strength training or intense cardio—your body is in a recovery state.
Muscle fibers have small amounts of damage, glycogen (stored carbohydrate) levels are depleted, and fluid losses may need to be replaced.

1. Protein: Repair and Growth
Protein provides amino acids that help repair and rebuild muscle tissue. Consuming 20–40 grams of high-quality protein after a workout supports muscle protein synthesis.
Good options include lean meats, eggs, Greek yogurt, cottage cheese, protein shakes, tofu, or legumes.

2. Carbohydrates: Restore Energy
Carbohydrates replenish glycogen stores used during exercise.
Pairing carbs with protein can also enhance recovery. Sources like rice, potatoes, fruit, bread, oats, or smoothies work well.

3. Hydration
Sweating leads to fluid loss. Rehydrating with water is essential, and after prolonged or intense sessions, beverages containing electrolytes (like sodium and potassium) may help restore balance.

4. Timing
While the old “30-minute anabolic window” is less strict than once believed, eating within 1–2 hours post-workout is ideal.

Example Post-Workout Meals
Grilled chicken with rice and vegetables
Protein shake with banana and peanut butter
Greek yogurt with berries and granola
Eggs with toast and fruit

In short, an effective post-workout meal combines protein for repair, carbohydrates for energy restoration, and fluids for rehydration, helping you recover faster and perform better in your next session.

💪💕

08/02/2026

6 tips on how to build the body you want💪

* NUTRITION - having a good understanding of how to fuel your body is essential. Give it what it needs to perform better, not to deprive and punish it. Remember - well fueled body = greater performance = greater results.

*CONSISTENCY - as I said many times before - consistency is the key. It’s what you do on a regular basis, create a habit. Even on the days when motivation is low, get it done! You don’t ever question brushing your teeth in the morning, you just do it! 😉

* ACCOUNTABILITY - this can be a game changer for you! Having someone who cares for your goals the same way as you do, is there every step of the way, listening, guiding you and give you that little kick up the back side when you feel like giving up!

* PROGRESSIVE OVERLOAD - you have way more strength in you than you think! Adding more weight, decreasing/increasing reps, adjusting rest period.... Adding progressive overload to your sessions will allow new muscle to grow.

*FORM - your form and technique must be correct first before you apply progressive overload e.g adding more weights

* TIME - be patient. This is not an overnight miracle. Take measurements, take pictures. Scales are definitely not the only nor the best way to monitor progress. Bottom line - keep going, keep at it. Usain Bolt trained 2 years to run 9 seconds!! 😉💪

18/01/2026

Fueling your body for a muscular, toned physique starts with seeing food as a powerful ally, not a restriction.
Every meal is an opportunity to support strength and recovery. Choosing foods that energize you, help your muscles rebuild, and make you feel strong from the inside out. When you eat with intention, your body responds with resilience and visible progress.

⏺️Prioritize protein as the foundation of your meals, because muscle is built and maintained through repair. Lean meats, fish, eggs, dairy, legumes, and plant-based proteins all contribute to this process. Think of protein as the signal you send to your body that it is safe to grow stronger. For muscle growth you want to aim for 1.8-2g of protein per kilogram of body weight daily.

⏺️Pair it with complex carbohydrates like whole grains, fruits, and vegetables, which provide the steady energy needed to train hard and stay focused throughout the day.

⏺️Healthy fats deserve a place at the table too. Foods like avocados, nuts, seeds, olive oil, and fatty fish support hormone balance and joint health—both essential for building a toned physique. Rather than fearing fats, respect their role in keeping your body functioning optimally and your workouts sustainable over the long term.

⏺️Timing and awareness matter, but they don’t need to be rigid.
Eat enough to support your training, listen to hunger cues, and refuel after workouts to kick-start recovery, it is recommended that you refuel your body within 2hrs after training.

⏺️Hydration is just as important—water helps transport nutrients, supports muscle function, and keeps your body performing at its best, drinking roughly 2l of water per day.

Above all, eat in a way that feels empowering. Enjoy your food and trust the process. Choose nourishment that supports your goals, your health, and the strong person you’re becoming.

04/01/2026

New Year, New Fire 🔥

Tired of looking in the mirror and seeing potential instead of results. Tired of making excuses. Tired of not being even close to someone who you know you could be…

The journey is uncomfortable. It’s choosing discipline when motivation disappears.
Stop letting comfort make decisions for you.
It’s your turn.
This is personal.
This is a war with every excuse you ever made.

Become the strongest, sharpest, most disciplined version of you.
Let’s go 🔥💪

17/06/2025

Amazing opportunity 💪

🚨 WE'RE HIRING – PART-TIME (LEADING TO FT) PERSONAL TRAINER WANTED! 🚨
📍 Location: Performance HQ | 🗓️ Start Date: August

We’re on the lookout for an ambitious, energetic, and passionate Personal Trainer to join the Performance HQ team!

This is a part-time position with the opportunity to grow into a full-time role, perfect for someone who’s hungry to build their career in the fitness industry.

This will be a paid position!

✅ What we're looking for:
– A team player with a positive attitude
– Strong communication & people skills
– A genuine passion for helping others reach their fitness goals
– Must have (or be working towards) Level 2 & Level 3 Personal Training qualifications by August
- An opportunity for you to gain a Strength and Conditioning qualification

💪 Whether you’re just starting your journey or ready to take your PT career to the next level, we want to hear from you!

You can forward your CV to [email protected]