Within the Peak Pathway, my clients use the Rapid Meal Mapping System to plan a full week of meals in under 5 minutes!

You can see how it works here:

https://www.loom.com/share/6e98b4f4bbd540d89131849c755d3f4b?sid=d44bc6b3-3645-42b6-8b45-07e2ca7f534e

Message me the word "TEMPLATE" on Instagram and I'll send you a downloadable, printable meal planning template. I'll even have a look over a completed copy for you and give some feedback.

This is the ABSOLUTE WORST thing you can do today

If you went cray cray on the choccies and roast yesterday, please don't do this....(this is me trying to create suspense)

DO NOT (I'll say it again for dramatic effect) DO NOT try and 'make up for it' today.

• You don't need to skip meals, extra cardio, or 20 million steps.

• 
  

  I know it seems like the right thing to do, but punishing yourself to compensate for overeating is a slippery slope into the binge-restrict cycle.

  
  

  Overdo it → Overcompensate → Cravings build → Snap → Repeat.

  
  

  You'd be far better to just draw a line in the sand and return to your 'normal' routine.

  
  

  Believe me, the binge-restrict and all-or-nothing cycles have a far bigger impact on fat gain than one day of overeating.

Getting yourself out of a rut

Just because you've got a boozy one coming up, doesn't mean it has to mean all your health & fitness goals go out the window.

You don't have to choose weight loss/sports performance OR enjoying yourself.

If you'd like to see more about this head over to Instagram and message me about the Crowd-It-Out Method which helps my clients balance boozing & fitness.

Back with another unscripted episode.

It came to me after a recent client check-in where we talked about the most effective thing you can do to lose weight...

Or just improve your nutrition in general for that matter!

What is it I hear you ask?

Planning.

Plannning turn "i know what I should eat' into foods on your plate.

Now meal planning can sound quite arduous so I've got something to help.

Head over to Instagram @peak.nutrition.coaching.

And DM me the word 'PLANNING'.

In this episode of The Peak Nutrition Podcast, we explore the common struggle of falling into the all-or-nothing mindset, particularly when life gets busy or overwhelming.

We discuss losing momentum and practical strategies to help you break free from a complete standstill, whether in your fitness, nutrition, or overall habits.

Key takeaways include:

• How small, manageable actions can create positive momentum.
• The importance of "lowering the bar" for success to make habits feel achievable.
• Real-world examples of simplifying workouts, meal planning, and daily routines to get back on track.
• Why having accountability, like a coach, can help you avoid slipping into the all-or-nothing cycle.

In this episode, we dive into the ultimate guide to staying on track with your health and fitness goals during the festive season. The holidays are packed with temptations, from indulgent treats to hectic schedules—but that doesn’t mean you have to abandon your progress.

I’ll share five practical tips to help you enjoy the celebrations guilt-free while maintaining balance:

1. Snack Pairing: Learn how to indulge in your favorite festive foods without going overboard.
2. Nail Your Breakfast: Start your day right with simple, nutritious breakfast ideas.
3. Stick to Regular Mealtimes: Discover why skipping meals to “save calories” can backfire.
4. Use the Crowd-It-Out Method: Find out how to balance social events with healthy choices.
5. Accept That Overindulgence Happens: Break free from the all-or-nothing mindset.

Whether you’re navigating Christmas dinners, New Year’s parties, or just trying to keep your routine amidst the chaos, these tips will help you enjoy the season and stay on track.

Steal this ChatGPT prompt to calculate your daily calorie needs.

Please work out my calorie target. Show only the estimated calories and the summary paragraph

I am a [age] year old [male/female]. My height is [x] cm and I weigh [y] kg.

On average, I get around [average daily step count] steps, and train for about [x] hours per week.

My goal is to [e.g., lose weight/build muscle/maintain weight]