Zak's PT Positive Training

Day 2 – Another 5K in the bag!
Pushed a bit further today: 5.21km in 35:56 and 525 kcal burned. Building consistency one step at a time. Let’s keep it going! 🏃‍♂️💥

306kal for breakfast
50gam of oats
Double espresso
30gam My vegan protein blend

1. Motivational:
Back at it — first 5K in a while, 5.14km done and 504 kcal burned. Onwards and upwards..

Have you heard NOVA Food Classification System??
Have you heard of the NOVA Food Classification System? 🥦🍞🥤

As a Personal Trainer, I often emphasise that not all calories are created equal — and that’s where the NOVA Food Classification System comes in. It’s a scientific framework used to categorise foods based on the extent and purpose of their processing, not just their nutritional content.

🔹 Group 1: Unprocessed or Minimally Processed Foods
Whole fruits, vegetables, grains, meats — these are foods in their natural state.

🔹 Group 2: Processed Culinary Ingredients
Think oils, butter, sugar — extracted from Group 1 foods to cook with.

🔹 Group 3: Processed Foods
Cheeses, freshly baked bread, tinned veg — still relatively close to their natural origin.

🔹 Group 4: Ultra-Processed Foods (UPFs)
Highly manipulated, factory-formulated products like soft drinks, packaged snacks, and ready meals.

Why does this matter?
Research is linking high UPF consumption to weight gain, inflammation, and poor metabolic health — even if calorie intake remains the same. 😮

So next time you scan a food label or shop for your weekly meals, consider not just what you’re eating, but how it’s been made.

👉 Curious to learn more or need help making healthier food choices that align with your goals? Message me — I’m here to help you make sense of it all.

1.large orange
2.my vegan Protein pancake mix 1 scop
3.750ml water
196kl

What to starting eating.
Great place to Start is the Eatwell Plate