N.SpiceFit

Nutrition, Personal Training, Sports Massage & Cupping Therapy Treatments across West & East Sussex

15/02/2026

Today’s Conditioning Fun

E10MOM ⏰

500m run
2 lengths walking lunges
2 lengths BBJ’s
500m run
12 wall balls
6 lengths farmers carries

3 rounds 🔁

09/07/2025

🔬 Nutrition isn’t guesswork — it’s a system grounded in science.

To optimise health, body composition, and performance, you need more than just an “eating clean” approach. You need a structured approach built on a few key fundamentals.

📊 1. Energy Balance:
Calories in vs. out determines weight gain, loss, or maintenance. It’s the foundation of every nutrition strategy, whether you’re chasing performance, fat loss or any type of body composition goal.

🍗 2. Macronutrients:
Protein 🥩 supports muscle repair, immune health, and recovery. Carbohydrates 🍝 fuel high-intensity training and cognitive performance. Fats 🥑 regulate hormones, support brain function, and aid vitamin absorption. Getting the right mix is key to performing and feeling your best.

💧 3. Hydration:
Water is essential for nutrient transport, thermoregulation, and blood volume. Even slight dehydration (as little as 2%) can reduce performance and focus. Hydration needs are individual — based on training load, climate, and sweat rate.

🌿 4. Micronutrients:
Vitamins and minerals regulate metabolism, red blood cell production, recovery, and more. Poor intake can stall progress — even if calories and macros are on point.

⏱ 5. Nutrient Timing:
While not essential for everyone, timing protein and carbs around training can help boost performance and increase muscle protein synthesis and recovery, particularly for athletes and those training at high intensities.

💊 6. Supplements:
These are tools, not solutions. Once the fundamentals are in place, science-proven supplements like creatine, omega-3s, and whey protein can support performance and recovery.

🧠 Bottom line: Nutrition is a layered system. If you skip the fundamentals and jump to trends or quick fixes, you’re building on shaky ground. Master the basics, then layer in precision.

19/06/2025

🇲🇽 views + lots of 🌮🌯🍦🏃🏽‍♂️🏋🏽‍♂️🏊🧘‍♂️

28/04/2025

Day in the life with macros of a few meals included 🫡

1. Breakfast 🍳
2. Gym
3. Post gym/ pre 16k run snack
4. Run ready
5. Run fuel ⛽️ & hydration ready
6. Selecting the weapons
7. Weapons selected
8. An essential ⚡️
9. Views
10. More views
11. Me and
12. Post run obligatory chocolate milk 🥛
13. Post run recovery fuel 🥘 - I had seconds 😋
14. Compression boots and relax 🧘‍♂️

Due to a double session, carbohydrates were utilised in and around the two bouts and were paired alongside protein for recovery also. Carbohydrate intake will be kept moderately high over the coming days to further aid recovery and used to fuel multiple upcoming gym and running sessions 🏋🏽‍♂️🏃🏽‍♂️

17/06/2023

1-2-1 sessions available to book with me both in Chichester & Midhurst📍and on a mobile service to your home address 🏠.

Whether your goal is to lose weight, become fitter and stronger, gain muscle mass, have goals for longevity, or looking to increase your performance within your chosen sport, then I can help you!

Get in contact with me to discuss any questions and to book in your sessions now! 🏋🏽‍♂️

16/06/2023

Outdoor treatments 💆🏽‍♂️☀️

30/04/2023

Sports Massage and Cupping Treatment Bookings now Available!!

If you are experiencing any pain or tightness within any muscle tissue(s), want to increase range of motion within a joint(s), want to reduce the risk of injury, reduce recovery times, increase blood flow or just have a regular body MOT checkup, then this is the treatment for you!

These treatments are available in multiple set locations as well as on a mobile basis where I travel to your home!

Please see my website or get in contact with me for more details and ability to book sessions!

Address

Midhurst
GU299HD

Website

http://www.nspicefit.live/

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