Next Step Fitness

WHAT SHOULD YOU EAT BEFORE A WORKOUT?

You don’t need a fancy pre-workout supplement to have a great training session.

What you eat beforehand can make a BIG difference to your energy, performance and recovery, especially if you’re training early, training hard, or trying to build strength.

Here’s the simple guide:

2–3 hours before training, aim for a balanced meal with:
* Carbohydrates for energy
* Protein to support your muscles
* Some healthy fats

Think:
🍳 Eggs + toast + fruit
🥣 Oats + yoghurt + berries
🥪 Chicken/tuna sandwich + fruit
🍚 Rice + chicken + veggies

30–60 minutes before, keep it lighter and easier to digest. Focus mainly on carbohydrates with a little protein.

Think:
🍌 Banana + yoghurt
🍞 Toast + honey
🥛 Protein shake + banana
🍓 Fruit + a small yoghurt
Training first thing in the morning? You don't necessarily need a full meal.

If you feel good training fasted, that's okay. But if you feel flat, weak or light-headed, try something small. Even a banana, piece of toast or a few mouthfuls of a protein shake can help.

The biggest mistake?
Eating too much, too close to training, especially lots of fat or fibre. It can leave you feeling heavy, sluggish and uncomfortable.

And remember: your pre-workout meal is only one piece of the puzzle. Your overall daily nutrition matters far more than finding the “perfect” pre-workout food.

👉 Train hard. Fuel well. Recover better.

What’s your go-to pre-workout meal? Tell me below 👇

Progress isn't always visible ❤️

And it definitely isn't always reflected on the scales.

Progress can look like…

✔️ Carrying the groceries without struggling
✔️ Feeling stronger each week
✔️ Sleeping better
✔️ Having more energy throughout the day
✔️ Feeling more confident in your body
✔️ Walking up the stairs without getting puffed
✔️ Lifting a heavier weight than you could a few months ago
✔️ Feeling good in your clothes
✔️ Showing up for yourself even when you don't feel like it

The scales are just one measure of progress, and often, they're not the most important one.

Your body can be getting stronger, fitter and healthier even when the number on the scales hasn't changed.

So don't overlook the little wins.
Celebrate them. They all count. 💪

Always hungry? It might not be a lack of willpower 👇

If you’re constantly thinking about food, reaching for snacks or feeling like you could eat again shortly after a meal, there may be some simple reasons why.

It could be that you’re:
🥩 Not eating enough protein
😴 Not getting enough sleep
🍞 Relying too heavily on refined carbs
🥑 Not getting enough healthy fats
💧 Not drinking enough water
🥦 Missing out on fibre
📱 Eating distracted or on autopilot
🏋️‍♀️ Training a lot without fuelling enough
🥤 Drinking calories without realising how quickly they add up

And sometimes, it’s simply that you’re not eating enough overall.

The goal isn't to constantly fight hunger or rely on willpower. It's to build meals that actually keep you satisfied, energised and fuelled.

At NSF, we focus on realistic nutrition strategies that work alongside your training and your life ... not restrictive diets or cutting out everything you enjoy.

If you’re always hungry, it’s worth looking at WHY before simply trying to eat less. ❤️

💪 You don't need to be perfect. You just need to keep showing up.

One of the biggest myths in fitness is that you have to be "all in" for it to be worth it.

The truth?

✔️ A 30-minute workout is better than skipping it because you don't have an hour.
✔️ A walk after dinner still counts.
✔️ Strength training twice a week can make a huge difference to your health, confidence and energy.
✔️ Every healthy choice adds up.

Too many people give up because they miss a workout or have an off week. Progress isn't about perfection. It's about consistency over time.

If you've fallen out of routine, don't wait until Monday or next month.

Start today.

Take a walk.
Do 10 minutes of movement.
Turn up to a class.
Lift some weights.

Your future self will thank you for every small step you take.

What's one thing you're doing this week to move your body? Let me know below! 👇

You don't have to love exercise.

You don't have to love every workout.

Some days you'll feel motivated.
Some days you won't.

The people who see the best long-term results aren't the ones who always feel like training. They're the ones who show up anyway.

Exercise isn't about punishing your body.
It's about looking after it.

Move because you want to be stronger.
Move because you want more energy.
Move because you want to keep doing the things you love for years to come.

The goal isn't perfection.
It's consistency. 💙

Hello winter 👋❄️

Today is the 1st of June, which means colder mornings, darker evenings … and the perfect time to stay consistent with your training.

Winter is when motivation can dip, but this is also when the real progress is made. Not because it feels easy, but because you show up anyway.

Movement doesn’t need to be perfect in winter. It just needs to happen:
✔️ A strength session
✔️ A walk in the fresh air
✔️ A short workout at home
✔️ A class where you don’t have to think - just turn up and train

The goal over the next few months isn’t to do more… it’s to not stop.

Stay warm. Stay consistent. Stay strong.

I’ve been testing a few new recipes this week for my nutrition clients 🍽️💪

One thing I see often, especially with busy women, is under-fuelling, not eating enough protein, or cutting calories too low while trying to feel better, stronger, and lose weight.

Good nutrition isn’t about restriction. It’s about fuelling your body properly, supporting energy levels, building strength, recovering well, and creating habits that are realistic and sustainable long term.

Simple meals with enough protein, balanced carbs, healthy fats, and plenty of whole foods can make such a difference 🙌

Here are a few meals I’ve been making lately 👇

And if you’re struggling with knowing what to eat, feeling low on energy, or want support with your nutrition, feel free to reach out ... I’d love to help 😊

Happy Mother’s Day to all the incredible mums in our NSF Fitness & Nutrition community 💐

Today we celebrate your strength, love, resilience, and everything you do ... often while still making time to look after your own health and wellbeing too.

Whether you're raising little ones, grown kids, fur babies, or supporting others in a motherly role, we hope today you feel appreciated, celebrated, and loved.

Wishing you a beautiful day filled with connection, laughter, relaxation, and maybe even a little time for yourself 💕

Happy Mother’s Day!

These nut-free chocolate bliss balls are the perfect little pick-me-up 🍫

Simple, nourishing and easy to make! Ideal for busy days when you need something quick that still supports your goals.

Great for lunchboxes, pre or post training, or that afternoon energy dip.

Give them a try and let me know what you think!

* Note: Lion’s mane mushroom powder is completely optional in this recipe. It’s a functional mushroom often used to support focus, memory and overall brain health but if you don’t have it, you can simply leave it out. The recipe will still work just as well.

Cold & Flu season is here!

Check out this guide I put together to help you understand the difference, manage symptoms, and know what to do so you can recover quicker and keep your training on track.