Prepped Performance Nutrition

06/10/2024

01/02/2024

Don’t suppose anyone I know has a digital or laser printer I could borrow, we have the paper but not the right printer for some flyers ?

11/01/2024

Hi everyone I just wanted to give everyone a quick rundown on how our meal prep order process work.

1. Every Wednesday, we email the next week's menu directly to our existing customers; it will also be available via a link on our instagram and facebook posts.
2. When completing your order, Please fill out all the information accurately. to ensure. a smooth service Choose whether you would like delivery or collection. Also, any allergens or dietary preferences are important.
3. All food will be ready from 4:00 PM on Tuesday. We will send a text letting our customers know that their food is ready to either be collected or delivered as specified on your order form.
4. On ordering, all orders must be placed by Saturday midday, at the latest. This is to ensure we have enough time to collate orders and source ingredients.
As always, if I can help with any. questions or queries, please get in touch. Kindest regards.
Emily and Anthony Wagstaff
The PPN team.

10/01/2024

Do you suffer from afternoon slumps and lack the energy to power through your workouts? You might not be getting enough protein. without adequate protein intake, you can kiss muscle growth and fat loss goodbye.

As a nutrition coach, I see the effects of protein deficiency daily. Lack of amino acids leads to muscle wasting, reduced ability to burn fat, and low energy. It also increases cravings and makes it harder to recover from exercise.

The bottom line - if you aren't hitting your daily protein targets, you won't reach your health and fitness goals. Period.

Don't waste another day feeling sluggish and watching your progress plateau.

Try our high-protein meal prep plans today. We can calculate your calorie and macro needs, simply fill out the consultation form on the website (link in bio), then deliver delicious, customised meals to power you through your day and workouts.

Choose from our menu designed to help you gain lean muscle or shed stubborn pounds. No guesswork, no slumps, just properly fueled success.

Visit our website now to learn more and get started, or drop us a message for personalised guidance. Invest in the right fuel for your body and transform how you feel and perform.

09/01/2024

Forget the Fad Diets, Embrace the Micro Shifts: A Nutrition Coach's Guide to Sustainable Success
Let's ditch the diet drama and face it: those all-or-nothing transformations rarely stick. They're sprints, leaving you burned out and yearning for the "normal" you abandoned. I'm here to tell you, friends, that true, lasting change comes through the marathon, not the sprint. Forget drastic overhauls, embrace the power of tiny, consistent tweaks that build over time.
That's where I, as a nutrition coach, come in. Let's shift your mindset from deprivation to addition: instead of obsessing over what you can't have, let's focus on adding nourishing, vibrant foods to your plate. Think a sprinkle of berries on your morning yogurt, a handful of spinach in your smoothie, or a side of roasted veggies with your dinner. Small changes, big impact.
Remember, progress isn't always linear. There will be bumps, plateaus, and days when that extra veggie slice goes begging. Celebrate the wins, learn from the dips, and trust the process. That's where we can help! – your toolbox of personalised strategies to navigate these inevitable ebbs and flows. Don't fight the current, work with it!
Here's the magic: a consistent 1% improvement every day translates to a 37-fold increase over a year! That's a mountain of progress built from tiny pebbles of healthy choices. Swap sugary drinks for water and move your body in ways you enjoy. Listen to your body, celebrate progress, and trust the journey.
Remember, you're not alone on this marathon. If you're ready to ditch the diet demons and build sustainable, joyful health, get in touch today! I offer personalised coaching, and a supportive community to help you navigate the path to lasting wellness. Together, let's turn those micro shifts into a mountain of awesome!
Ready to ditch the drama and embrace the marathon? Comment below or send me a message! Let's build a healthier, happier you, one tiny step at a time.

08/01/2024

Forget one-hit wonder diets! Embrace a harmonious food melody with consistent, mindful eating. It's not about strict plans or calorie counting, but building a sustainable relationship with food that nourishes your body & soul.

Why Consistency Wins:

Habits over willpower: Swap sugary drinks for water, add veggies to meals. These become effortless, healthy choices.

Progress, not perfection: Indulge occasionally! A healthy relationship with food isn't lettuce leaves. Celebrate every bite of whole grain, every sip of water.

Building momentum: The more you choose nourishing foods, the better you feel, and the more motivated you become to keep it up.

Staying the Course:

Start small: Replace snacks with nuts/seeds, cook with colorful veggies. Celebrate these daily triumphs!

Find your "why": Vibrant energy for your kids? Glowing skin? Connecting to food's role in life fuels your journey.

Plan, prepare, conquer: Meal prep, stock your pantry with healthy staples. Planning prevents impulsive choices.

Listen to your body: Craving pizza? Choose a small slice with veggies. Mindful eating satisfies cravings without derailing progress.

Embrace variety: Don't get stuck in a rut! Explore new recipes, cuisines, enjoy the diverse flavors.

Fueling Your Body When Motivation Mutes:

The 5-minute rule: Feeling uninspired? Commit to just 5 mins of prep. Often, getting started is the hardest part.

Modify, don't ditch: Can't manage a full meal? Grab almonds and berries or make a smoothie. Nourishment comes in many forms.

Healthy swaps, not sacrifices: Craving sweet? Choose baked apples over cookies. Satisfy cravings without going off track.

Listen to your hunger: Don't wait until ravenous to eat. Mindful snacking prevents overindulgence and keeps energy steady.

05/01/2024

Counting Calories: Friend or Foe? (Or Just a Distracting Clown?)

The bottom line: Counting calories can be a tool, but it's not the only one – and sometimes, it can be a distracting clown. Consider your goals, preferences, and mental health before diving in. Remember, healthy eating is about more than just numbers; it's about nourishing your body and mind with delicious, satisfying choices.

But before you dive headfirst into the numbers game, let's break it down (and maybe break free!).

What's the deal with calories? They're basically energy units in food. Your body uses this fuel to function, move, and be awesome. But figuring out the "right" amount can feel like wrestling a Rubik's Cube blindfolded with your elbows tied behind your back.

Counting pros:

Awareness: It can raise awareness of what you're eating, leading to healthier choices.
Goal tracking: It can help you track progress towards weight loss or muscle gain goals (when paired with other strategies).
Structure: It can provide a sense of structure and control for some people.
Counting cons:

Obsessive: It can become obsessive, leading to unhealthy relationships with food and anxiety around numbers.
Misleading: Food labels aren't always accurate (hello, sneaky serving sizes!), and not all calories are created equal (think nutrient-dense whole foods vs. processed sugar bombs).
Individual: Your calorie needs are unique, and counting alone doesn't account for factors like metabolism, activity level, and hormones.
Beyond the numbers:

Precision Nutrition suggests ditching the calorie obsession and focusing on "The Continuum": a spectrum of food choices ranging from "Best Case" (think fresh, whole foods) to "Worst Case" (processed, sugary options). It's about making conscious choices, not just counting numbers.

Enter the hand-size hero! This simple method uses your own body as a guide. Here's a quick cheat sheet:

Protein: Palm = 3 oz (think grilled chicken breast)
Carbohydrates: Fist = 1 cup (think cooked quinoa)
Fat: Thumb = 1 tbsp (think avocado)
Veggies: Cupped hand = 1/2 cup (think leafy greens)
The bottom line: Counting calories can be a tool, but it's not the only one – and sometimes, it can be a distracting clown. Consider your goals, preferences, and mental health before diving in. Remember, healthy eating is about more than just numbers – it's about nourishing your body and mind with delicious, satisfying choices.

Confused? Don't sweat it! Let's work together to figure out your individual needs and find a sustainable approach to healthy eating that works for YOU, whether it involves numbers, hand sizes, or a happy blend of both.



Ready to ditch the confusion and find your personalized healthy eating path? DM me! Let's make 2024 your year of mindful, delicious nutrition!

04/01/2024

Confused by Macros? Let's Break it Down (and Up Your 2024!)
Ever feel like nutrition speaks a secret language? Macros, protein, carbs, fat—it's enough to make your head spin! Worry not, I’m here to help decode the mystery!
Ever feel like nutrition talks a secret language? Macros, protein, carbs, fat—it's enough to make your head spin! Worry not, I’m here to help decode the mystery!
So, what are macros? Simply put, they're the big three power players of food: protein, carbohydrates, and fat. Each one fuels your body and mind in different ways:
• Protein: The king of building and repairing muscles, keeping you feeling full, and even supporting your mood. Imagine it as the bricks and mortar for your awesome body!
• Carbohydrates: Your body's primary energy source, fueling your workouts, brainpower, and everyday activities. Think of it as the rocket fuel for your daily missions!
• Fat: Don't be fooled by its name! Fat plays a vital role in hormone balance, nutrient absorption, and even keeping your skin glowing. It's the essential oil that keeps your engine running smoothly!
Why do these macros matter? They're the key to unlocking any nutritional goal, whether you're aiming to melt fat, build muscle, or dominate your sport. Get your macros balanced right, and you'll feel energized, focused, and ready to conquer the world!

Remember, macros aren't just about the numbers on a chart, they're about feeling your best! Balanced macros can positively impact your mind, too, reducing stress, improving sleep, and boosting your mood.

Ready to ditch the confusion and unleash the power of macros in 2024? Let's get you started! Contact us today and let's craft a personalized plan that fuels your body, mind, and goals. Make this year your healthiest, happiest one yet! ✨

04/01/2024

A nutritional coach guides you on improving your relationship with food through behaviour change. Unlike a dietitian who gives clinical advice, I take a personalised approach to teaching healthy eating habits. My role is part educator, motivator, and accountability partner to empower you to reach your nutrition goals! 💪As a certified nutrition coach, I provide tailored meal planning, recipes, shopping tips, and cooking strategies based on your preferences and needs. Together, we'll identify challenges like stress eating or dining out and map pathways to lasting change. 🗺 I'll monitor your progress through food journals and metrics, adjusting along the way. 📈 My approach is customised just for you—your health history, lifestyle, motivations and objectives. 👏 The focus is on making step-by-step progress through positive coaching strategies. 🚶‍♀ Ready to improve your relationship with food? Let's connect! 💌

03/01/2024

In order to express our gratitude to all of our past clients and to welcome any new ones, we are offering a special discount. In addition to meal prep, if you would like to learn more about nutrition and health. To find out how well coaching and nutrition work together to help you reach those new goals for 2024, please get in contact for a free nutrition coaching consultation.

03/01/2024

We are back; be sure to check out the link for next week's menu. Also, keep an eye out for a great discount code to start the year off well. Thanks to all our customers

03/01/2024

Hold the Halo, Whole Foods: Let's Talk Nuance!
As a nutrition coach, I'm all about healthy eating. But here's the truth: whole foods aren't always the hero, and processed isn't always the villain. Let's ditch the black-and-white and embrace the gray of individual needs.

Medical Matters:

FODMAPs: For many, these complex carbs in whole foods trigger bloating, gas, and pain. Low-FODMAP veggies or even processed alternatives might be the answer.
Celiac & Gluten: Gluten can be an inflammatory foe. Gluten-free pasta or rice becomes the champion for those with celiac or gluten sensitivity.
Nutrient Needs & Absorption:

Iron Blockers: Certain whole foods like spinach can decrease iron absorption. Individuals with iron deficiency may need specific strategies, like cooking spinach with a squeeze of lemon, to optimize absorption.
Deficiency Solutions: Processed foods with added nutrients can play a role in ensuring adequate intake for some with specific medical conditions.
Home Cooking Wins:

Fresh vs. Packaged: Remember, not all processed foods are bad. Home-cooked white rice, pasta, and potatoes paired with healthy fats and protein can be part of a balanced diet. It's the pre-packaged, sodium-and-sugar-laden options that deserve the villain title.
The King: Personalized Nutrition:

There's no universal "best" diet. It's about understanding your unique needs, medical conditions, and preferences. Working with a registered dietitian or nutrition coach can help you build a personalized plan that works for you, whether it's more whole foods, some processed options, or a unique blend of both.

So, let's ditch the judgment and embrace the science of personalized nutrition. Remember, healthy eating is a journey, not a destination. Choose what fuels your body and your life, and enjoy the delicious ride!

Need help navigating the dietary jungle? Let's chat! Book a consultation and discover a plan that makes you feel amazing, inside and out.