Olivia Shafique Fitness & Nutrition

Olivia Shafique Fitness & Nutrition Personal Trainer, Pre & Postnatal Qualified & Nutrition Consultant. Online training coming 2023.

Foods I’m eating to nourish my baby & body through pregnancy 🤰🏽My goal this pregnancy is simply to eat ‘real food’. It’s...
07/02/2024

Foods I’m eating to nourish my baby & body through pregnancy 🤰🏽

My goal this pregnancy is simply to eat ‘real food’. It’s a proven fact nutritious food will contribute to optimal fetal growth, better outcomes in childbirth, improved perinatal survival, and the potential for better long-term health in both the mother and child.

Women’s diets in many countries contain limited fruits, vegetables, dairy, fish and meat. During pregnancy, poor diets lacking in key nutrients – like iodine, iron, folate, calcium and zinc – can cause anaemia, pre-eclampsia, haemorrhage and death in mothers. They can also lead to stillbirth, low birthweight, wasting and developmental delays for children.

Maternal diet may influence outcomes of pregnancy and childhood. Diet in the first trimester may be more important to development and differentiation of various organs, whereas diet later in pregnancy may be important for overall fetal growth as well as for brain development.

A child’s future health depends on proper nutrition during the first 1,000 days of life, as well as during pregnancy and the early years of life. According to research, the diet of the mother, weight, and lifestyle choices might affect the infant’s immune system, organ development, and metabolism.

⭐️ Client Spotlight ⭐️Just need to shout out my client who has worked SO HARD these last few months! Look at these resul...
30/05/2023

⭐️ Client Spotlight ⭐️

Just need to shout out my client who has worked SO HARD these last few months! Look at these results, just goes to show that consistency always pays off.

My client still enjoys weekends out with friends, however she has dialled in her nutrition and gone from 0 exercise to loving the gym and committing to 3 solid days a week.

Full steam ahead now for the next 6 weeks before her hen do - no major changes needed, just a slight drop in calories and we’ll add some cardio into her program 🙌🏼

Can’t wait to see what we achieve in the next 6 weeks 🔥🔥🔥

The 4 pillars of Health & Wellness It can be hard to know where to start, we’re bombarded with so much conflicting infor...
11/05/2023

The 4 pillars of Health & Wellness

It can be hard to know where to start, we’re bombarded with so much conflicting information these days it’s no wonder sometimes we feel overwhelmed. General Health & Wellness shouldn’t be complicated (considering we have no major health issues) if you’re thinking about making some changes because you want to feel or look better - maybe both. Start with these 4 things you should be well on your way!

1️⃣ Sleep - I’m sure you don’t need me to tell you how important sleep is. However it is often abused - late nights watching TV, scrolling on phone in bed etc etc. Good quality sleep should be top of everyone’s wellness list. During sleep, your body is working to support healthy brain function and maintain your physical health.
2️⃣ Strength train - Again I won’t bang on about the benefits (check previous posts) however no health journey would be complete without including some form of strength training in your weekly routine.
3️⃣ Cardio - Don’t do cardio to lose weight, do it because it strengthens your heart and blood vessels, improves the flow of oxygen throughout your body, lowers your blood pressure and cholesterol and reduces your risk for heart disease.
4️⃣ Nutrition - If it’s your body composition (percentage of fat and muscle mass) you’re concerned with then you need to be focusing on your nutrition. A side from that, being ‘healthy’ doesn’t just mean exercising and sleeping. You need to focus on what you’re putting in your body too. Poor nutrition is also linked to stress, tiredness and lower life expectancy.

Hope this helped 🧡

Family friendly dinner ideasMost of us have our staples that we buy and cook every week. I certainly do but try and mix ...
09/05/2023

Family friendly dinner ideas

Most of us have our staples that we buy and cook every week. I certainly do but try and mix things up to keep in interesting.

Last weeks dinners which are all simple, healthy and quick to cook:
1️⃣ Chunky beef chilli con carne
2️⃣ Salmon, rice, green veg
3️⃣ Butterfly chicken breast, gnocchi, greens
4️⃣ Chicken thighs, roast potatoes, veg
5️⃣ Mixed paella
6️⃣ BBQ, salad

Strength Training vs CardioThere is SO MUCH information out there these days regarding exercise and if you’re just start...
14/04/2023

Strength Training vs Cardio

There is SO MUCH information out there these days regarding exercise and if you’re just starting out or wondering what you should be doing it’s probably extremely confusing. I wanted to highlight the difference between the 2 and in my opinion why you should try incorporating both into your regimen.

Just like diet though, it’s best to stick with an exercise plan that you enjoy and can be consistent with. If you HATE cardio or HATE strength training (vice versa) don’t force it. Getting in regular steps in is a great place to start.

Apparently, only two in five Europeans (40%) exercise or play sport at least once a week, including just 7% who do so regularly (at least five times per week). Almost half (46%) never exercise or play sport. This number is 37% in the UK, where 17% of people are a member of a health or fitness centre and just 13% say they exercise 'regularly'.

Daily movement whatever that looks like for you is one of the best habits you can form. Every time you keep that commitment to yourself, to your body, to your health, you are reinforcing exercise as a daily habit that you just do. And guess what? This habit is naturally rewarding, because moving your body feels good!

Hope this helped 😄

High protein lunch ideas 👇One of the easiest things you can do when tracking is to prep your lunches on a Monday and eat...
13/04/2023

High protein lunch ideas 👇

One of the easiest things you can do when tracking is to prep your lunches on a Monday and eat the same thing everyday 🤷🏽‍♀️… not very exciting but it’s one less thing to think about and you can make your meals tasty and delicious and mix things up by seasoning differently on the day.

My advice would be - pick a protein e.g chicken, prawns, salmon, tuna. Then pick a carb - something that reheats well e.g pasta, rice or chose something on the day like whole meal bagels or pitta bread. Then LOAD UP with veggies - I love using frozen bags as they’re cheaper and seem to last longer and reheat better. Frozen fruit & veg has also been shown to be more nutritious as it’s frozen on picking so don’t feel they’re inferior to fresh.

These photos are some of my go to’s… currently obsessed with my tuna, Avo and cheese pitas 🤤🤤🤤

Hope this helped 😄

High protein lunch prep ideas 💡 Preparation is the key to success and lunch prep is SO simple and SO easy. Doesn’t have ...
27/03/2023

High protein lunch prep ideas 💡

Preparation is the key to success and lunch prep is SO simple and SO easy. Doesn’t have to be anything complicated - just a meal based around a protein source, I also like to include plenty of veggies with my carbs. I usually prep my lunches on a Monday for the 5 week days and allow myself a bit of flexibility for dinner and on the weekend.

My go to’s:
👉 chicken or prawns with rice & veg
👉 chicken or prawns with pasta & veg
👉 salmon and quinoa bowls

I then reheat these on the day and include things like soy sauce, sriracha, teriyaki etc etc depending on what flavour I fancy on the day 🫶

Why everyone should start (or continue) strength training 👇In a 2021 review of 16 studies from around the globe, researc...
08/03/2023

Why everyone should start (or continue) strength training 👇

In a 2021 review of 16 studies from around the globe, researchers found that just 30 to 60 minutes a week of muscle-strengthening, or “resistance,” exercise increased life expectancy by 10 to 17 percent! Whilst a study on ‘sitting’ found that people who sit the most, compared to people who sit the least, have a greater risk of disease and death: 112% increased risk of diabetes. 147% increased risk of cardiovascular events like heart attack and stroke. 90% increased risk of death from cardiovascular events.

Not to scare you HOWEVER the data is clear. We are not designed to be sedentary, modern life is in some ways devolving us. Our lifestyles are killing us, with numerous diseases like obesity and cardiovascular diseases on the rise, we as individuals have a choice to better ourselves. Even the smallest steps can make the biggest difference to our health. 5 things you can do today to improve and maintain muscle mass👇

1️⃣ Walk more
2️⃣ Eat more protein
3️⃣ Resistance training. 2-3 30 minute sessions a week is a great place to start!
4️⃣ Increase your Omega-3 intake.
5️⃣ Vitamin D - get sunlight, especially in the morning.

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