Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, new years resolution, diet myths, weight loss, diets

New Year, new you! That’s probably what the majority of people think as another year goes by, and more often than not, the first resolution is to transform your body by eating healthier and exercising more.

However, when people say they’re going to improve their lifestyle they expect it to happen overnight, and can be achieved by jumping on the latest FAD bandwagon…and unfortunately there’s plenty to choose from!

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise, sleep

Nutrition Advent Calendar - Day 23

Nutrition to Promote Sleep Quality - 2 more sleeps!!

Only 2 sleeps until Christmas, so make the most of them as Christmas can be a busy and emotional day, especially if you have children waking you up at silly o'clock in the morning!

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 22

Vegetables - Fresh vs Frozen vs Canned

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, vegetarian, vegan

Nutrition Advent Calendar - Day 21

Vegetarian & Vegan Diets - Pros & Cons

Vegetarian & vegan style diets are very popular nowadays, including athletes. They are claimed to be the healthiest diet to follow because they prioritise naturally sourced plant based foods (fruits and vegetables). This is great and probably how all diets should be, but is this the only benefit and are there any downsides to a plant-based diet?

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 20

Caffeine - Is it really that good?

Tea and coffee are the most widely consumed drinks across the world after water. People typically drink 4-6 cups per day, and may consider it essential to get them through the day...thanks to caffeine!

Caffeine offers many health benefits and is regularly used in sport to enhance performance. However caffeine has always been perceived to cause a diuretic effect (dehydration). What's the score?

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 18⠀

Vitamin D - The Sunshine Vitamin⠀


If you're unaware of the important roles that vitamin D plays in the body, hopefully this will give you an insight into how and why you should avoid vitamin D deficiency. ⠀

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 16

Protein intake - the 3 Ts:
Part 2: Type

After outlining how much protein is required to maximise muscle protein synthesis (MPS) yesterday, the next most influential element of protein intake is the type of protein.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 14

Chewing your food for longer has many benefits

Following on from yesterday's tip on eating slower, chewing your food is a useful technique that can attribute to doing this, which also comes with other health benefits.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 13

Take your time when you're eating to promote satiety and support fat loss.

Consuming fewer calories than the amount you use for energy is key for fat loss. There are many little techniques that are effective in controlling your appetite, to help reduce the amount you eat, to achieve a calorie deficit.

One technique is eating your meals slowly. This promotes satiety and can aid fat loss by:

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise, snacking

Nutrition Advent Calendar - Day 12

Healthy Snacking - What, When, Why?

Snacking can be a lot of people's downfall and the difference between a successful and unsuccessful diet. Snacking is a great opportunity between meals to fuel the body with protein rich and nutrient dense foods. Used correctly, they can fuel training, aid recovery and keep you on track with your goals. Abuse the privilege of a snack by over-eating calories and choosing poor options, can lead to excess weight gain.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss, exercise

Nutrition Advent Calendar - Day 10

Balancing energy intake with expenditure 

Let's face facts... It's Christmas, therefore we'll all be eating MORE for a couple of weeks.

Therefore one strategy that may benefit a lot of people is rather than overly-restricting yourself of food and treats to keep calorie intake down, why not balance the other side of the equation by doing more exercise & physical activity?

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 9

Meal timings...When should you eat?

This is a very common question that I receive and the answers are different for each person, because it depends on certain factors...

1. Your goals
2. Your preferences
3. Your lifestyle

 Performance Nutrition

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 8

Eat the Rainbow! 

It's that time of year when the common cold will be doing the rounds and people are more susceptible to catching it. Eating a nutrient rich diet is key to preventing and fighting off an illness.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 7

Making smarter food choices to prevent excess weight gain this Christmas

'Here's another blog saying what I shouldn't eat at Christmas'...
Wait, this is definitely not one of those. I never tell ANYBODY what they CAN NOT eat. Unless they are allergic of course.

Instead, this is to simply recommend a strategy that prioritises healthier food choices FIRST, then you can enjoy all the festive treats you want.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 4

When people start diets, or attempting to just eat healthily, they can sometimes oversee the big picture, that is to create healthy eating habits that can be sustained in the long-term, not just the first week.

By overseeing the big picture, I mean that eating well 100% of the time is just unrealistic, and you will soon start to miss and crave a treat, whether it be some chocolate, crisps or alcohol.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 2

Following on from yesterday's tip about how your diet should be seen more as a nutrition lifestyle, it's important to recognise how to go about making these changes, to create a long-lasting healthy diet.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, weight loss

Nutrition Advent Calendar - Day 1

I thought I'd start the nutrition tips with an important message of lifestyle change as long-term health is the ultimate goal, not losing a few pounds for a special occasion.

Diets often fail as they target short-term goals and are not sustainable in the long-term. Instead, what you should aim to do is find a 'diet' or a 'nutrition lifestyle' that you can enjoy and can stick to for the rest of your life!

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, fad diet, nutrition myth

Can I build lean muscle and burn fat together? Do you have any nutritional/exercise tips for achieving this?

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, carbohydrates, sugar

One of the biggest dietary challenges is to know how to select your carbohydrate intake based on your lifestyle and training requirements.  This article gives tips on how to fuel your training based on the demands of that session, and offers smart swaps when you're craving something naughty!

 

Maximise training performance

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, detox diet, juice diet, weight loss, fat loss

Detoxes & juice diets are popular dieting strategies that are advocated to cleanse, detoxify, recharge, or “fat-flush” your body by eliminating dangerous toxins and impurities from the body. This is an attractive solution for individuals looking for a quick fix to improve body composition and health by rapidly burning unwanted body fat. However, the reason for notable reductions in body weight is misleading.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, weight loss, new years resolution, diets,

You’re eating healthier, exercising more, drinking less, and generally feeling a lot better in yourself. The New Year is a great time to change your lifestyle for the better, and you may even find that you’re better off financially! But what else can you change about what you were doing previously that will make you better off for a sustainably healthy 2016?

 

1. Shop smarter

Webber Nutrition, Winter training, performance, exercise

We’ve all experienced a cold winter’s morning when you look out the window and think, ‘I really don’t fancy training in that’. The thought of training in the cold, wet & wind is never pleasant, and for a lot of people, this is a good enough reason to stay at home and do nothing!

Whether it’s lashing down with rain or knee deep in snow, there’s always something you can do to work-up a sweat, keep fit, and boost your training goals. Training in the winter is not always about volume (how much you can do), but instead, you can train smarter to improve performance all year round.

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