paigeykhealth

They say you can’t pour from an empty cup… mine is currently overflowing 🥹

Life lately, sharing memories with some of my favourite people, doing some pretty cool things and seeing some pretty amazing places.

And to think, it isn’t even summer yet 🌞 🫶🏽

Creating high protein YET simple recipes is my jam. 💁‍♀️

Taking the pressure off YOU but also ensuring you LOVE the food you eat? What a great combo.

Click the link in my bio now to see how this could be what you are eating as well today! 🤍

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With Easter just around the corner, who doesn’t love some Easter inspired recipes!

What are some recipes you like to create and food you like to enjoy during this time?

Mine would have to be some Hot Cross Buns, gluten and dairy free with some chocolate chips added. Grill in the oven to make them warm and DELISH! Chocolate melts in your mouth 🤍

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The complete - 1:53:56 ✅

PB complete and now time to rest these legs for a while 🏃🏽‍♀️

Huge thanks to my amazing support team, near and far 💜

WE ALL NEED SLEEP!

But how do we create a better relationship with it in order to optimise our recovery? Hopefully this graphic helps!

Also a fun fact, our sleep is broken into cycles, so optimising and prioritising where possible each of the cycles (such as deep and REM sleep) will help to feel rested and recovered a lot quicker.

Stress is one of the biggest factors that can affect these cycles, so focusing on the factors that create stress (such as work, friends, family etc) and implementing some more mindful activities in the lead up to sleep can aid these cycles, even if you aren’t getting the optimal 7-8 hours per night.

Comment below your night time routine (if any) and let’s see how we can optimise it to aid your goals!

How good is being creative with your food and LOVING what you eat?!

Here is a sample day of eating for one of my vegan clients, currently dieting on 1700kcals and eating a good variety of macro and micronutrients across the day!

Just a reminder, extreme fad diets are out of the window. Create an abundant mindset around food and then identify how you need to tailor this to reach your desired goals.

SAVE AND SHARE for someone that might need the inspo 🤩

VEGETARIAN? VEGAN? HIGH PROTEIN?

Here’s a delicious and one dish recipe that ticks the boxes for a quick and filling recipe that you can whip up for your lunches or dinners!

SWIPE RIGHT for the calories and ingredients and SAVE for the next time you’re looking for a simple recipe full of flavour!

Thanks .pruely for the pic and recreation 😍

📣 ROUND ONE FOR 2023 IS LIVE 📣

I’m so excited to launch the first intake of the 'Reignite your Health' 8 week program for 2023! The feedback from the last intake was AMAZING so I wanted to ensure we started 2023 strong!

This program is perfect for you if:
🌻 You’re wanting to focus on your health & fitness journey and want to remove the all or nothing mindset
🌻 You want an easy to follow program that is individualised and customised to you and your goals
🌻 You like to have the support and accountability of others that are on a similar path to you
🌻 You’re ready to learn and create a balanced and maintainable diet and get rid of the all or nothing mentality
🌻 You want to develop healthy habits within the time you can commit to as someone with a lot on your plate!

ℹ️ KEY INFO
- The start date is Monday, 6 February with the sign-up cut off date being Friday, 3 February
- Price is $469 for the entire 8 weeks with payment plans available
- There is a cap on spaces to ensure it is intimate and focussed on you and your goals, so get in quick!

Let's start 2023 the right way 🌈

I love it when a new client says ‘I didn’t know I could actually eat all this food and few this good’ 😇

Do you want to feel like this and FINALLY be excited to eat your food and not have to stress about it? I take the worry out of your meals by developing recipes that suit YOU and your goals.

Click the link in my bio to apply for coaching and let’s chat! Reignite your Health 8 week program has spaces open now! Get in quick and change your habits TODAY 💜🙏🏼

#2023

SAVE for later and SHARE for someone that might need it.

We are all heading back into the office and I know how hard it can be to get back into the routine of packing your lunch and snacks for the day!

So here’s you’re cheat sheet to create better snacking options across your day so you don’t fall into the trap of snacking and not feeling full!

Let me know if this helps and if you would like any more

SAVE AND SHARE FOR THE REMINDER!

Sometimes adding a bit more fibre and veggies into your diet is the smallest but more profound thing to help improve your health and fitness goals! 😇

Swipe right for some easy tips 👉🏼

SAVE FOR LATER 🫶🏽 the Chicken Parma Sub 🫔

Swipe for the ingredients 👉🏼

A delightful request for that looks just as delicious as it sounds 😇

Are you wanting a plan that is delicious, easy to follow and changes based on what you feel like? DM me today and let’s chat about your goals and how we can get there with foods like this! 🤩

Are you having a muesli bar as a snack and still feeling hungry? THINK ABOUT VOLUME!

Having a larger and my more fulfilling snack or even meal can definitely help when it comes to feeling satisfied with your meals.

Adding some fruit such as berries, some orange or kiwi fruit with a pot of yoghurt or can of tuna and some nuts or avocado is a great way of getting the same calories and protein with a lot more volume.

Whilst a muesli bar is a great on the go snack, if hunger is an issue when dieting I would definitely give this tip a go!

SHARE with someone who might need the reminder 😇

REIGNITE YOUR HEALTH

The ultimate 8 week program starting 24 October!

Stop eating 1200 calories, training twice a day and eating food you hate! Learn how to love what you eat, how you train ALL within the time YOU can commit to!

I know what it is like working the crazy hour weeks and not having enough time to reach your goals, but don't wait until 2023 to start! Learn how to move in a way you love, eat WHAT you love AND be flexible and enjoy your social events all whilst seeing the results you've always wanted! 💗

What's included:
* Customised Nutrition Protocol based on your goal (lose fat, build muscle, etc)
* Individualised Training Program based on the time you can commit to and doing the exercise you like!
* Access to an education portal with weekly education videos on all things food, training and mindset
* Weekly group calls to support with motivation and accountability
* Fortnightly 1:1 check ins & adjustments as needed
* Recipe guidebooks filled with over 60 recipes
* Nutrition Guidebook

All this for $469
Payment plans available 💫

LIMITED PLACES
DM me TODAY to join and REIGNITE YOUR HEALTH ☺️💗

Here’s your reminder;

💫 it is a blessing to eat delicious food and spend time with the people you love
💫 Don’t get lost in overwhelm feeling like you have to be 100% just to make progress
💫 if you set a goal to change a bit less over a longer period of time but got there in the end WITHOUT missing out on memories - wouldn’t that be better and more enjoyable?

It’s ok to take an approach that isn’t so restrictive AND takes a bit longer but allows you to enjoy yourself. And if this sounds like something you’d prefer rather than RESTRICTION and then CHEAT MEALS - then I’ve got the thing for you 👀

Coming soon ….

Here are my TOP 5 time savers for a busy week

I may be away at the moment but once I get home; you best believe these tips will be used every day and week to help me manage my time - not to mention they are tips I give to all my clients on a daily basis!

1. Prep your food. I will bang on about this until the cows come home - it is the easiest way to save money and ensure you stay on track (whether it’s made at home or purchased by a meal prep company) and takes the stress out of cooking every day! Even if it’s just some rice and chicken to then add the remainder later on or add into a wrap - it’s SO helpful

2. Write a TO-DO table. Don’t know what it is? Comment ME below and I will send you a copy. It’s a way of clarifying your projects and tasks for the week and allows you to clarify the things you want to achieve for the week in an easy and clear way

3. TIME BLOCK. Inspired by - time blocking everything you NEED to do (appts) and then adding the time required for tasks allows you to again be clear on your week and when you will have spare time for some tasks you’ve been putting off as well as the time you can dedicate to moving and being active

4. Pre-plan your workouts. Now you know how much time you have and the time blocks you are clear - using a training program means you will be going into the gym for a purpose and not wasting time (plus it allows you to be specific on your goals). Comment PROGRAM if you are interested in a training program that is specific to you and your goals

5. Don’t forget to REFLECT! We can get so caught up on doing and moving that we forget to slow down and take care of ourselves. To save some time which can often be focussed on stressing and overthinking, try and journal, meditate, stretch to allow your body to rest and be reinvigorated for your busy schedule

After a community that helps with accountability and provides more tips and support for a busy week? Comment BUSY and let me add you to the FREE Facebook community today 😇

SAVE FOR LATER OR SHARE FOR A FRIEND THAT NEEDS IT 🙏🏼

FATS - they get a bad rep but they are SO beneficial for our health and definitely should be enjoyed in moderation!

Some people LOVE fats and do get adequate amounts as part of their normal diet but as a carb lover - sometimes I struggle to get enough and these options help to make sure I keep fuelled for my hormones 😇

Comment below if there are any other tips you have! 👇🏽

REMINDER for the next time you are swapping your white sugar out for honey to make food 'clean' or 'healthier' in a bid to lose body fat.

WHITE SUGAR VS HONEY (from a calorie standpoint) are almost identical so if your goal is reducing body fat, a CALORIE DEFICIT is the goal first and foremost.

FYI - sugars (in moderation) are important for our bodies and depending on your requirements, sugar or honey may be a great addition to ensuring you have enough calories to fuel your body.

The main thing that is being pointed out here is that swapping your tsp sugar for a tsp of honey in your tea wont do much to reduce body fat, so making educated choices is key!

Wanting to learn more about small sustainable choices you can make whilst reaching your goals? DM me today and join the today!

ROYAL ASCOT 🐎 👸🏼

How it started VS how it ended 🤩

VEGETABLE NOODLES ARE NOT PASTA ❌

Controversial opinion for some I am sure, however when I was young I would aim to consume as much for the ‘diet’ foods as possible and wonder why my digestion wasn’t great.

WHOLEGRAINS ARE IMPORTANT TOO 👏🏼

Carbohydrates are our bodies main way of using energy, which is why when you look at the food pyramid wholegrains such as pasta, bread and rice are recommended as the second tier of importance.

Whilst vegetables are crucial part of a diet, I highly recommend that you add your zucchini TO your pasta as a source of vegetables to complement the meal, not to replace.

Drop a comment below with your favourite pasta dish, at the moment mine would have to be sundried tomato and chicken pasta bake 😍

If there was one thing you wish you could tell your younger self, what would it be?

Mine would be that you can have your cake and eat it too within moderation 🍰

You don’t need to train for hours a day to see the results you want

Fearing food is taking away from some of the best experiences you can have in life

Life is short, so stop obsessing over reaching a number on the scale and care more about the person you are and putting your health first

I encourage you to write down the three things that are most important to you in your life right now and understand that social, physical and mental health all underpin these.

Be kinder yourself and your body will be kind back. And stop feeling like you have to go at it alone, there is always someone that can help you along the way.

COACHING SPOTS AVAILABLE 🌎

FIVE MEAL PREP TIPS FOR SUCCESS 👋

1. Try and prep for more than one day. Either cutting things up to grab and go or placing in containers at the start of the week helps to make sure you eat everything in your fridge and takes the ‘I can’t be bothered’ attitude out of the week

2. Pick a meal you can freeze. When you’re busy at work or can’t be bothered cooking, it allows you to grab, heat up and go!

3. PLAN AHEAD! Know what you’re going to have the next day or for the week so you can execute and not worry about thinking about food 24/7

4. Pick recipes that have all your necessary macros so you can have balance for your meals. Whether you are tracking or not, it means you are reaching an appropriate intake each meal to feel fuller and more satisfied for longer

5. ADD VEG! Even if you buy frozen meals at the supermarket, having additional veg on hand allows you to feel fuller for longer and makes sure you are reaching those micronutrient needs for a good digestive system 💩

Was this helpful? Comment below if you found this helpful! And if you need help with your meal prep, DM me today and I might have something in the pipeline to help 🧐😏

PRACTISING WHAT I PREACH! 💫
⬅️ FEB ⏹ MAY ➡️

Since moving to the UK and changing careers I have been actively trying to increase my calories to reach my maintenance.

I’m training hard, I’m walking more than I have in years and so with that, eating more food is an absolute necessity. I have been reversing slow and steady and seen little to no scale weight increase and I am eating 600kcals more on the RIGHT.

I have had all the same thoughts as my clients, uncomfortable in eating more and feeling full, however I have little to no food focus, I am super flexible and allow myself nights out and I am maintaining what I think is a great maintainable physique, which is my goal as I just live and enjoy life!

Remember, having the goal of maintaining where you are is OK! It is about optimising that to eat more to then hopefully not have to run the dieting wheel as frequently.

I will continue to increase my kcals and I will keep you all updated! 2300 and counting 👏🏼👏🏼

If this is you, you’re wanting to maintain your results (or wanting to achieve some results and then maintain) INVEST IN A COACH so you stop running the wheel by yourself 💫

Spaces now available for 1-1 coaching, DM or click the link in my bio 📧

EAT THE RAINBOW 🥗

Just because you prep your food, doesn’t mean it shouldn’t have an abundance of veggies to match. So many people forget about the variety of important nutrients veggies and fruit provide and instead just focus on the calorie content - HEALTH MATTERS TOO!

So if you are short on time and are wanting some easy ways to add in more fibre and veggies - here are my tips!

🥕 bulk buy frozen veggies and add a handful to each prepped meal! Most frozen veg are picked and frozen immediately so ultimately become fresh once unfrozen (and means no food wastage! 👏🏼)

🥬 lettuce or spinach or any key green helps to bulk up your meals and is honestly a staple for my salads. Just grab a handful and run

🍅 cut your veggies ahead of time and seperate into containers that way you can just pour a bit from each one and eat!

🥤 chuck some veggies in your smoothie! Obviously fruit like berries and bananas go well, but some spinach, kale etc goes a long way and you can hardly taste (if the rest of your ingredients are right 😅)

For all my clients, a huge emphasis is yes on enjoyment but with the main base of health. A couple of handful of veggies with each meal to make sure their digestion is functioning well and to keep them fuller for longer.

Are you after some help to get you feeling good and don’t know where to start? DM me and let’s chat! 👏🏼 AND LETS PRIORITISE HEALTH!

SWIPE FOR THE GLOW UP ✨ but important info below for my Aussie mates👇🏽

Heading into winter ❄️ means more clothes, warmer food and a little less activity outside. Do you know what perfect time it is for though?

A REVERSE DIET / SURPLUS PERIOD! Time to support building your metabolism, to quit the dieting and allow your body to start eating enough (or more) to survive and focus more on performance and strength.

With a reverse diet, it’s purpose is to maintain your weight (there may be some scale increases from the increase in food volume) but it is such an important (and invaluable) time period.

YOU SHOULDN’T BE DIETING YEAR ROUND ✨

Yes you may gain some scale weight (yes some body fat if you are in a surplus) but it’s time to focus more on your strength, your energy, your libido and less food focus and all the other wonderful things that come with LIFE!

Periodising your goals for events and leaving enough time for your fat loss desires requires time OUTSIDE of dieting to make it as maintainable and sustainable as possible.

And if you’re based in the UK, SPENDING TIME AT YOUR MAINTENANCE (and knowing how to manage that with the fun weekends out) is still SO VALUABLE heading into summer.

Want to focus on long term success? Let me help! DM me today and let’s chat. Let’s reach your goals in a sustainable way 💫

QUICK AND EASY DINNER RECIPE 🙋🏽‍♀️

I know how busy we all are which makes it tough to find good healthy recipes that are packed full of everything you need. DONT WORRY! I’ve got you 💫

Incoming soon - quick and easy meal prep, meal ideas recipe book, full of my favourite one pan recipes to help ease the pressure of meal prep.

Here is one of the features, teriyaki beef noodle stir-fry. All you need is a pan, the ingredients and a bowl and you’re good to go! Manipulate the quantities as you need to ensure it meets your nutritional requirements.

150g thin hokkien noodles
45g teriyaki chicken recipe base
150g Heartsmart lean beef stirfry strips
5ml oil
All of the veggies, in nice thin strips

Place the oil in the pan and as it heats, add in the veggies to caramelise. Once cooked slightly, add the beef to the pan and cook until brown on all sides. Then add your noodles and sauce and cook until everything is covered in the sauce.

It’s as easy as that!! Balanced macronutrients, a good amount of calories to keep you fuller for longer and a decent chunk of protein to help with those muscles 💪🏽

Note the beef can obviously be substituted for chicken or even tofu if you want to want to try a vegan version 🌱

Want to try for later? SAVE this post, and make sure you tag me if you recreate 😍

Bit of home here in Dalston ✨

Thanks to for this BOMB breakfast and let’s just take a minute for the coffee ☕️ 👌🏼

Opened by some pretty amazing Melbournians, can confirm it lived up to the hype of an Australian inspired brunch 🍳

Comment below some other foodie recommendations for us to try here in London 😇

Happy Saturday 🍹

However you are spending your weekend, make sure it is filled with happiness and love ✨

IS IT TIME TO START EATING MORE FOOD?

Are you tired?
Are you not recovering well?
Are you hungry all the time?
Are you no longer seeing results?

Perhaps it’s time to take a break from dieting and focus on supporting your metabolism for better health long term?

So many people focus on dieting, yet so many forget about the process after the diet to optimise their metabolism and maintain their results.

Do you want to start eating more and invest longer term into your health? DM ‘ME’ and let’s chat 💬 I have a few spaces available for coaching 😇