Fitterfoodlover health, fitness and nutrition

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Fitterfoodlover health, fitness and nutrition

🌟MNU Cert. Nutritionist & 🏋️‍♀️Cert. PT
🌱Helping peri-menopausal women thrive
🍱Food Lover
🔥9 stones⬇️ now helping others
🌐Owner

11/11/2025

🍝 Always after quick and easy meals? This has you covered 👇🏻

This Quick Creamy Spinach & Pepper Chicken Pasta is rich, satisfying, and hits your protein goal without the heavy calories. Perfect for weeknights when you want something quick, tasty, and actually balanced.

👉 Save this one for your next meal prep or post-workout dinner
👉 Tag me if you make it!

Macros per portion (serves 2):
Energy: 575 kcals
Carbs: 47g
Fats: 17g
Protein: 53g

Ingredients
300g Chicken Breast Fillet, diced
85g Pancetta Lardons
½ Red Onion, diced
½ Red Pepper, sliced
1 tsp Dried Oregano
1 tsp Smoked Paprika
Salt to taste
½ tsp Black Pepper
20g Tomato Purée
10g Garlic Purée
1 Knorr Chicken Stock Pot
150 ml Water
50g Baby Spinach
30g Light Philadelphia
120g Fusilli Pasta

Method
Cook pasta according to the packet, drain, and set aside (reserve a little pasta water).
Fry pancetta in a large pan until starting to crisp.
Add chicken and cook until golden.
Stir in onion and pepper, cooking for 2–3 minutes.
Add oregano, paprika, tomato and garlic purée, plus salt and pepper.
Pour in stock, add spinach, and stir until wilted.
Mix in cream cheese, then add pasta and stir through (with a little pasta water if needed)
Serve with grated parmesan and enjoy!

10/11/2025

Ever notice how Monday sets the tone for everything else?

It’s not about the perfect plan, the right playlist, or waiting for motivation to show up.
It’s the small, quiet choice to just start, even when you don’t feel like it.

Because every time you show up, you prove to yourself that you can.
You teach your brain that your actions matter more than your feelings.
And that’s how consistency is built... Not in one big burst of effort, but in ordinary Mondays done well.

You’re allowed to have dips. You’re allowed to reset.
Just don’t sit in the “I’ll start again next week” trap.
Start again today.

Repost or Share to your stories so someone else gets this reminder 🙏🏻🙏🏻

07/11/2025

Still think 5 minutes won’t change anything? That’s why nothing’s changing.

Here’s the truth 👇

A 5-minute brisk walk = about 700 steps Do that daily for a year = 255,000 steps
Thats roughly 115 km (almost three marathons)! That’s around 12,000 calories burned or about 1.5 kg of fat gone, just by moving more.

And if you slowly stretch those 5 minutes to 10… then 15… the impact doesn’t double, it multiplies!

Small starts compound into something much bigger

Stop throwing away your progress just because you think small means worthless.
 Consistent over perfect, wins every time.

So your challenge is to start with five minutes today.
Then keep building, and see where it takes you.

06/11/2025

Let’s be honest, collagen marketing is everywhere right now.

Promising glowing skin, stronger nails, better joints, and a fountain of youth in a scoop. But here’s the thing no one tells you 👇

Collagen is just protein... and an INCOMPLETE one at that.

When you drink collagen, your body doesn’t magically send it straight to your skin or joints. It breaks it down in your gut... just like any other protein.

Your body doesn’t see “collagen.... "It just sees amino acids.

And you can get those same amino acids (FOR A LOT LESS MONEY) from.
🍗 Chicken, eggs, fish, beans, lentils

Then add:
🍊 Vitamin C-rich foods like peppers, oranges, berries (essential for collagen production)
🏋️ Strength training, because lifting weights literally stimulates collagen production in muscles, bones, and connective tissue

So no, collagen powder isn’t completely useless... (But DAMN CLOSE!)

But if you’re already eating enough protein and looking after your sleep, training, and stress, you’re doing WAY WAY more for your body than any fancy tub of powder ever could.

Save your money.
Spend it on good food, a solid training plan, and a massage instead 😉

Now share this with someone else potentially wasting money.

05/11/2025

Stop letting the internet scare you into starving yourself.

If you believed every bit of nutrition advice online, you’d be living on air and anxiety.

Apparently... 🍬 Sugar is evil (even in fruit) 🍞 Carbs make you fat 🥩 Meat causes cancer 🥦 Veggies are toxic 🥣 Fibre wrecks your gut 🥑 Fats are bad ⏰ You should fast 🥗 You should only eat clean 🧪 Chemicals are everywhere

So what’s left?
Nothing. Literally nothing.

Here’s the truth:
nutrition isn’t black or white. It’s not good or bad.
It’s nuance, context, and balance.

Most of your food should come from whole or minimally processed sources like meat (if you eat it), fruit, veg, grains, and carbs.
 And yes, you can still enjoy chocolate, pizza, and wine without ruining your progress.

If someone tells you their way is the only way, ignore them.

Follow people who use evidence and promote balance, not fear.

Want real-world nutrition advice that actually fits your life?
 Follow

And these evidence based accounts:  .adrian.chavez  

04/11/2025

Saw a great post from that reminded me how normal this feels right now.

The clocks change, the mornings are darker, the gym’s colder, and even the most consistent people start to wobble a bit.

I know, because I’m one of them.
I’m a morning person.
I love training.

I literally do this for a living…
…and I’m still finding it hard to get going some days.

But this is where the systems matter more than motivation.
The planning, the structure, the “just do enough” approach.

Because waiting until it feels easy again means losing half the winter.
So if your drive’s dipped, that’s okay.
Lower the bar, do something smaller, and keep your routine alive.

And if you want a simple gym plan to keep you going over the next couple of months, comment GYM and I’ll send it over.

30/10/2025

Finding it harder to stay consistent now the nights are darker and colder?

You’re not the only one...

This time of year throws nearly everyone off.
Less daylight, colder mornings, busier schedules.

It’s completely normal to feel your routine slipping.
You’re not lazy or losing motivation. You’re just adapting to the season.

Here’s how to do enough when life (and weather) feel heavier 👇
✅ Aim for 1–2 workouts instead of 4 if that’s all you can manage
✅ Focus on protein and fibre at every meal instead of tracking everything
✅ If meal prep feels too much, just prep tomorrow’s breakfast or lunch
✅ Can’t face the gym? Get outside for a walk – it still counts
✅ Remember: some weeks are about maintenance, not momentum

Balance isn’t doing it all. It’s doing what fits right now.

Save this post for the days when your motivation dips ❤️
Tag or share this with someone who needs the reminder.

29/10/2025

Let’s call this what it is... absolute bullsh*t being sold as “fat loss advice.”

🚫 Greens powders aren’t replacing the broccoli you won’t eat. They just make your p*e expensive.

🚫 Collagen won’t “melt belly fat” or give you 20-year-old skin. It's sh*t protein with good marketing.
🚫 Carnivore diet? Yeah, because cutting out plants and fibre sounds like a great idea for your gut, heart and hormones. 🙄
🚫 Fasted cardio burns a little more fat in the moment, but the total daily balance matters. You’re not special because you skipped breakfast.
🚫 HIIT every day isn’t “hardcore”, it’s a shortcut to burnout and zero progress.
🚫 Carbs don’t make you fat. Overeating does.
🚫 Lifting weights won’t make you bulky, skipping them will just make you lose muscle and be more prone to bone fractures.
🚫 Fat burners and detox teas are scams. Always have been. Always will be.
🚫 Eating after 6pm doesn’t make you gain fat. Your body doesn't just shut off in the evening.
🚫 Quick fixes? They work right up until they don’t, usually when you’ve had enough misery and rebounded harder than ever.

💀 The fitness industry doesn’t need more gimmicks. It needs more honesty.

If you’re tired of being lied to, follow for the truth & stuff that actually works.

28/10/2025

If your energy, focus, and strength aren’t what they used to be. It’s not in your head…  Falling oestrogen affects how your body stores and uses energy, and that includes creatine.

A recent study found that women around age 50 who took creatine daily for 8 weeks saw real benefits: ✅ Sharper focus and faster reaction time ✅ Better brain energy use ✅ Healthier cholesterol levels ✅ Fewer mood swings

The study was small, but the results fit what we already know; creatine is safe, effective, and one of the simplest supplements that supports women’s health through perimenopause and beyond.

When combined with strength training and enough protein, creatine can help you: 💪 Maintain muscle and strength 🧠 Improve mental clarity and focus ⚡ Support energy and recovery ❤️ Protect long-term health

How to use it:
✅Take 3–5 g of creatine monohydrate daily.
Timing doesn’t matter, but consistency does.
✅Avoid “female-specific” versions. They’re usually the same thing in pink packaging with a higher price.
✅Expect a small increase on the scales in the first couple of weeks, that’s just water being stored in your muscles, which helps them work better.
✅If you feel bloated, split the dose into two smaller servings and take it with food.

The bottom line: Creatine won’t make you bulky. It helps you feel stronger, think clearer, and recover better, exactly what your body needs during and after menopause.
It’s safe, affordable, and worth adding to your routine if you want to keep feeling powerful through this next chapter.
 

27/10/2025

You might not mean to make women uncomfortable, but it happens.
And it’s on all of us to change that.

Awareness and respect cost nothing.
If you train next to women, do your bit to make the gym a space everyone feels safe showing up to.

Inspired by ’s Safe Spaces Now campaign.

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Website

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Fitter, Healthier, Happier

So, where to start....

I guess with the fact that I wasn’t always fit and healthy. I had tried to lose weight and get in shape for years with little or no success. I was lost with all the conflicting advice and information I saw in the media or online, so I decided to do it myself. I kept it simple, and with patience I achieved what I had never done before.

Now I want to help people in the same situation, with simple, no nonsense advice and fitness programmes that can be done at home or in a gym. I want to educate you so that I can start you on the right path, but then you can continue the journey yourself. Unlike diet clubs (who want you to keep going back), my success comes when you no longer need my services.

Want to find out more, then get in touch here or complete the transformation survey at: