Rocz Nutrition

08/04/2022

Exercise is good for the mind as well as the body.

Overcome that feeling of 'can't be bothered' and I can guarantee, you will thank yourself later.

The World Health Organisation has recommendations for how much exercise we should get per week.

The figures may surprise you. Swipe to see....

07/04/2022

Want to know if your food is truly high in protein?

Use the 10% rule...

A commonly used marketing tool to sell products is the promotion of 'high protein' content.

You'' often see 'PROTEIN' printed boldly on the front of packaging - because we all know that protein is good for us right?

The thing is, that sometimes the protein content of these foods is not really much higher than their 'everyday' counterparts.
Here is a very simple rule of thumb hack which I use to determine if a product is in fact high in protein, and therefore the elevated price-tag can be (possibly) justified.
I call it the 10% rule.

It is very simple.
Basically - if approximately 10% or more of the total calories come from protein, then I would personally determine the product to have a decent protein content.

An example:

If your 'protein' flapjack contains 250 kcal and 11g protein. I personally wouldn't classify this as a 'high protein' snack - rather a 'high energy' snack which contains protein.

It's not to say that this it an inferior choice. This will depend completely on your nutritional goals, however it is something to be mindful of when planning the weekly food budget.

30/03/2022

Self-care doesn't have to be physical.

Your idea of self-care may be moisturising your face daily or regular trips to the dentist, but it can also mean not putting ourselves down constantly.

The next time you look in the mirror - look for the beauty that other see in you.

Be as kind to yourself as you would the ones you love.

It will make the path to your goal a much smoother one.

25/03/2022

ACCOUNTABILITY = RESULTS

Unless you are a highly intrinsically motivated person, then being held accountable is one of the strongest tools you can use to reach your goal.

It can come in the simplest form - from a visual accountability tracker which you can print and stick to your fridge and mark up every day, or simply add to your insta stories at the end of the day for you to be accountable to yourself and your friends.

Swipe for a high level tracker. Simply screen grab and update daily. Tick the boxes for each component achieved that day and post up on your stories for the ultimate up to date accountability tool.

These are also great to reflect on if you are not getting the results expected. They can highlight areas where you have fallen short, and need more of your focus and energy.

Other methods are:

Buddy up - working alongside someone else who is also determined to reach their goal is a great way to be accountable. You can check up on and motivate each other.

Work with a coach. There are a myriad to choose from, so ensure that you find a good fit for you. A good one will not only hold you accountable, but educate and understand when to iterate to keep you moving towards your goal.

24/03/2022

Did you ever regret doing exercise?

When you have the choice to mindlessly scroll social media or go for a walkor workout - if you choose the latter 80% of the time then you'll be in a better place mentally and physically than you would be if you didn't.

You don't have to do it every time - but ultimately the choice is yours.

If long term health and longevity is your goal - make that choice wisely.

23/03/2022

Do you dream of fitting into that dress you felt like a million dollars in again?

Do you dream of being able to squat your bodyweight?

Do you dream of being able to take all of the shopping in from the car in only one trip? (we've all been there in the pouring rain)

Do you dream of running your first 5k race?

Do you know that the best way of realising that dream is to write it down, set a date - and make a plan!

That 'dream' is no longer a dream. It's a goal to be realised - and now there is nothing stopping you except you.

Go get 'em tiger.

If you want to chat about how I can help you realise your goals just drop a 'me' in the comments below.

22/03/2022

Invest in yourself, and those around you will benefit too.

Many of us have heard the expression 'you can't pour from an empty cup'

It stands true - and unless you take the time to show up for yourself, and create the best possible version of you, then you can't expect to show up for those you love in the way that you wish to.

Bettering yourself is a selfless act NOT a selfish one.

This was a HUGE mental hurdle for me to overcome when I started my fitness journey and it still can be at times.

Just remember - put on your own oxygen mask before helping others...

21/03/2022

YOUR HUNGER WILL PASS!....

It is COMPLETELY NORMAL to feel hungry whilst dieting, but you do NOT need to act on it. You already have excess energy stores that your body can tap into - it doesn't always need more food!

Hunger is regulated by a hormone Calle ghrelin. It is cyclic and therefore those feelings of hunger will come in waves. How many times have you felt hungry, but then the phone has rung or you've been distracted by something, and when you're finished you're no longer thinking about your hunger. Sometimes simple boredom can have us reaching for the biscuit tin.

Choose to acknowledge the hunger, and if eating at that point doesn't align with your overall goal or plan, then simply ignore it. Take back control.

After the first couple of weeks I see a pattern with my clients in that they start reporting lower hunger levels, and higher energy levels, because they understand HOW to manage it.

Clever food choices such as high volume, low calorie dense foods such as berries and green fibrous veg can be eaten in abundance, and high protein choices will help keep you feeling fuller for longer. The winning formula is to combine the two where possible.

There are other tools you can arm yourself with - some are mentioned in the slides above.

What is most empowering however is taking back control, and understanding which signals we need to respond to and those of which we can distract ourselves from until a later time.

Do you always act on your hunger?

Rocz Nutrition

07/01/2022

What would you like to learn about?

Let me know below in the comments 👇🏼

07/01/2022

It's a bittersweet moment when a client feels they have learned enough and put the structures in place to continue on their journey without my day to day support.

You build a connection when you work 1:1 with clients, and I will miss the weekly chats.

I am confident that Rob will continue to smash it. He has good habits and structure in place now, and has a solid knowledge regarding nutrition requirements to continue his fat loss journey.

I look forward to connecting with him again later in the year when training intensity increases and he needs to knuckle down on strength and conditioning for the competitive sport season in autumn.

The upside, is that I now get to help someone else reach the point where they are confident enough to take the step that Rob has.

1:1 coaching -

04/01/2022

I absolutely love working with clients who have performance goals as well as fat loss ones.

It gives me the opportunity to use my training at its full potential. It can be a tricky balance fuelling training sessions properly whilst in a deficit - but with the right guidance it can be done.

My clients report strength gains and increased performance WHILST losing fat.

Weight loss may benefit running clients, but when you consider that 'mass moves mass' you would naturally think that weight loss could potentially be detrimental for strength based sports.

This is where a more nuanced approach and expertise definitely has its advantages, and this is where I step in.....

27/12/2021