We Dominate Nutrition

IN A CALORIE DEFICIT?

Always feeling hungry?

TRY THIS..

1- mix your rice with a serving of ‘stir fry veg’ this will bulk everything.
2- Add marinaded cucumber to everything, some soy, some chilli flakes and a little honey.
3- Push your protein, this is chicken fillets, dipped in egg, crushed cornflakes and air fried for that ‘fried chicken’ feeling.
4- The sauce? Peanut butter, soy sauce, coconut milk (satay!)

So VOLUME and HIGH protein will both massively push your satiation and make you feel fuller for longer!

Ready to make your CHANGE?

We have limited 1-1 personal training sessions available NOW.

DM us to get started and start making your PROGRESS!

Most diets are set up to fail YOU.

These restrictive diets, they may get results (short term)

But that’s how they get you..

Statistically-

1 year, 50% regain the weight
2 years, 70-80% regain the weight
3 years, 90-95% regain the weight

The issue isn’t LOSING the weight, it’s the fact that these diets- that are preaching fast results do not set you up to keep them.

BUT THIS IS WHERE WE COME IN.

We want to help you with LONG TERM RESULTS, you can actually keep!!

Have some goals?

Maybe small, maybe really big?

Well.. we are here to unlock every single one of these.

Personalised nutrition coaching, from a team that has been in the game for 10 years. That’s 10 years of getting results, of transforming habits and of pushing success.

So what are you waiting for?

Days like these, call for BOWLS like those 🥣

Açai bowl.

Awesome for those with a lot of carbs to play with- just plan these in ahead of time and have this as your PRE WORKOUT meal 🔥

WE DO THINGS DIFFERENT.

Where they restrict- WE COACH BALANCE.

Where they deplete- WE FUEL.

Where they focus on quick fixes- WE GO LONG TERM.

Where they push negatives- WE FOCUS ON POSITIVES.

Where they focus on the scales- WE FOCUS ON YOU, HOW YOU LOOK, HOW YOU FEEL, THE CHANGES WE HAVE, THE PERFORMANCE METRICS, HOW YOU FEEL.

Where they set you up for a one of photoshoot- WE SET YOU UP FOR THE LONG TERM.

NEWCASTLE. Are you ready for a new challenge?

Do you have some big goals?

I want to help you make these happen- with 1-1 personal training.

CrossFit
Hyrox
Strength training
Resistence training
Fat loss
Nutrition support
Triathlon training
Running PT

DM for more information.

Let’s get things started.

One of our GO TO dinners over the summer,

Salmon Poke Bowl. 🍣 🍚

Air-fry your salmon for 10 mins, marinate in salt, honey and chilli flakes.

Then BUILD YOUR BOWL,
Sticky rice
Cucumber
Sweetcorn
Edamame
Pineapple
Some soy sauce
A little avocado

All fresh, all high quality, dense in your micros and takes 10 mins!

Winner in our eyes!

Some days are for high quality, micronutrient dense, high volume..

Others are for PIZZA. 🍕🍕🍕

This is how we fit this one in- enjoying food, and crushing our nutrition

1. Planned ahead of time.
2. Removed 900 calories from our targets.
3. Hit the day leading up to the 🍕 as normal, with high protein, high veggies, big salads etc.
4. Hit the remaining 1,600 calories
5. Enjoyed BALANCE, enjoyed the moment and didn’t have to restrict (while still crushing our goals)

To get awesome results YOU DO NOT HAVE TO RESTRICT!

Saturday morning calls for one things (and our new FAVOURITE THING)..

SCRAMBLED OATS

These are a big hit with team WDN! 🤤🤤

No BS, no FADS, no false promises..

Just CONSISTENCY, habits, routines.. and for the long term.

So if you want RESULTS you can actually keep.

Let’s do this!

Let’s talk CARBS,

For the majority of us, they are our ‘fuel’, whether you run, bike, swim, lift weights, do CrossFit, compete in Hyrox- we are looking at your FUEL here.

Carbohydrates, become stored muscle glycogen, which is the energy needed for muscle movement, contraction and recovery. However, this needs consistently topping up.

So we suggest to take your carbs around your training- but even more than this, pretty evenly through the day. So we are consistently topping up, we have balance through your meals and we have a little fun with your nutrition.

Carbs get a bad wrap a lot of the time because it’s easy to overeat with higher carb options like rice, pasta, bread.. however they are not ‘bad’, we just need to use and show moderation and balance.

In fact- there are NO BAD CHOICES. Just food. Just energy.

So reset your mindset, we want to champion carbohydrates, we want to have balance and we want zero restrictions.

We want to help YOU get in the best shape of your life- with no FADS, no BS, just actual sustainable BALANCE!

If you have the goals, we have the direction.

Let’s MAKE IT HAPPEN.

Message ‘CHANGE’ for more info!

Here is the reminder, THERE IS NO PERFECT TIME TO START.

You will have hurdles, you will see challenges, but if you are open to overcome, to embrace the set backs and are willing to make the best out of everyday.

YOU WILL SEE CHANGE.

So what are you waiting for?

👆👆👆👆

If you are starting your journey- we want to help!

DM the word ‘change’ to find out more!

HOLIDAYS AND NUTRITION.

Many are always apprehensive about holidays when they start their nutrition journey- but we want to make things simple.

Have a f*cking class time.

If you come back feeling more rested, recovered and had some amazing mental restoration time. THIS IS A WIN.

We focus on the bigger picture, ZOOM OUT of the 5 days, 7 days or your holiday duration- and compare this to the weeks, months and for some years of amazing tracking.

This is nothing!

BUT. If you want to backload, maybe make some estimates, to maybe look for high protein, make good choices the majority of the time. Amazing.

But if you want clear down time. Also amazing!

The fresh start is there ready and waiting!

THREE things you are currently missing out on by not focusing on your nutrition

1- Big performance gains, maximising output, energy and capacity.
2- Recovery. To actually RECOVER day to day, and not find yourself running on empty.
3- Body composition changes. You will look, feel, and be the best version of you.

Are you ready?

We all have goals, no matter how big or small.

Here is your reminder to START.

To take the one step closer.

To invest in you.

To make your change!

We make nutrition easy.

We make results easy

We make the progress you can KEEP.

By not restricting, by actually coaching balance, by shifting mindsets to the long term. We bridge the gap between having to be in a not fun deficit, and getting amazing results.

Long gone should be the days of over restriction, or cutting out all the fun and hating every second of your nutrition, food and phase

Here’s the secret sauce.

Do the boring things INCREDIBLY WELL.

Let the habits form, the routines build and you’ll be able to keep those results for the long term.

But BE PATIENT. Let the consistency stack up!

It’s hard to make change, if you keep dragging your old habits behind you.

If you want to see change, if you want RESULTS, you need to form a new identity. New habits, new routines, new structure, new everything.

That doesn’t mean no fun, and restrict everything. It means BALANCE, mindset shifts and being flexible with your nutrition.

DM for more info on how we can help you create new habits, forge progress and make the change!

Some naughty OATS to start the morning off

We have a bowl of oats EVERY SINGLE DAY, and these are some of the best- BAKED OATS.

If you want to spice things up, and make your oats almost like a cake- this one is for you.

40g oats
60g berries (we used raspberries and blueberries)
50ml milk/ alternative
1 egg
0.25 Teaspoon baking powder
10g maple
10g dark choccie

BAKE.
25-30 mins
180 degrees.

(Or 15min in the air fryer)

Easy.

Extra pro tip (that we didn’t do here) blend your oats first, and it makes it like a cake!

JUST MAKE YOUR START, just do your thing and take one step closer to your progress.

You will never regret starting your thing..

But what you will regret is never trying, and falling into the same excuse over and over.

Finding yourself stuck in a cycle between restriction, binging, restriction and going f*ck it with your nutrition?

We want to help you.

It’s never an easy fix.

It’s coaching, support, education, balance, moderation, habits and working for the LONG TERM!

DM today, and let’s make your START.

One of the easiest and fastest WDN recipes we have, our SALMON TERIYAKI.

Add your salmon into the air fryer, with salt for 10-14 mins. Add 10g honey, soy sauce, and chilli flakes.

Prepare your rice, we suggest 125g cooked.

Serve with some broccoli, fry with honey and soy.

EASY. 🍣

DO THESE THINGS TO GET SOME AMAZING RESULTS.

It wouldn’t be fancy, or something short term.

Champion the basics, reframe your mindset for a new start everyday and be open to learn, adapt and progress!

The 80/20

This is a core element to our plans

80% nutrient dense
20% for treats.

We do this day to day, or over the spectrum of the week.

But THIS IS BALANCE.

With no restriction!

If your nutrition program doesn’t let you include things like this 👆👆 it’s time to make a change.

To get results, you don’t have to restrict. You don’t have to cut out the fun and you definitely shouldn’t have any guilt.

We actually CHALLENGE you to eat out, to seek the balance and eat for the LONG TERM.

So if you want to get f*cking amazing results, and have no restrictions.. reach out today!