Noice Fitness

Everyone loves potatoes but are they your friend or your enemy on your fitness journey? 🥔

While potatoes sometimes get a bad rep because of high-calorie foods like fries and chips, when cooked correctly, they can be a fantastic ally for muscle building and training.

Potatoes are "good", complex carbs and a great source of energy before or after a workout. If you minimise the amount of oil or fat you use while cooking them, they won't be as high-calorie and instead help you perform better and recover faster after exercise.

A few tips to cook these in a healthier way:
- Limit fat - if you make mashed potatoes, for example, avoid adding a bunch of butter. Simply boil the potatoes, mash them, and add some low-fat milk for extra creaminess.
- Bake don't fry - if you're a fan of fries, you can get a similar effect and texture when you bake the potatoes or throw them in the air fryer instead of deep frying them.
- Flavour is in the seasoning - instead of relying on butter or oil to give your potatoes flavour, use different seasonings, such as black pepper, garlic powder, paprika or chilli powder.

The best moment to eat potatoes is 1-2 hours before or after working out - that's when you get the most benefits!

Meet my personal trainer, Roy 🥊

A common question I get is - "do I need a personal trainer to get fit?"

The answer is easy. It depends.

While I normally work out by myself and set my own training programs, working with a personal trainer definitely helped me achieve my ambitious fitness goals faster.

I started with Roy because I wanted to get in shape fast when preparing for my competition.

Not only did he create a custom training plan to get there, but he also motivated me and helped me push my limits to get better, faster results.

I still apply all the lessons I learned with Roy today, which proves to me there is long-term value in hiring a personal trainer, even if eventually you continue your fitness journey on your own.

With that in mind, here are 3 important lessons I learned from Roy:

1. Even if you feel tired or like stopping during a gym session - keep going. Your resilience and endurance might surprise you.
2. Keep your training routine diverse. If you mix up the exercises you do for each muscle group every couple of weeks, you're likely to enjoy your sessions more and develop more defined muscles.
3. Training is only part of the equation - nutrition is key. Roy always told me, it doesn't matter how hard you train if you go home and eat the wrong food. Losing weight or building muscle only happens when you give your body the right building blocks, together with a training program.

What are your best fitness tips?

If you've been wanting to learn how to cook, become more fit & healthy, and make food work for you - this is for you 🙌

My ebook features 80+ recipes I used to get in shape.

There are no boring salads or fad diets. Only healthier versions of food everyone loves - like Cheeseburgers, Pizza and Pad Thai.

The recipes here helped me lose weight, gain muscle, and reach my fitness goal - competing in a men's physique competition (for which I won second place!).

This journey took 6 months, and the recipes here were the key.

I've compiled each and every one of them, including breakfast, lunch, dinner, dessert, snacks and spreads & dips, to help you reach your fitness goals.

This ebook features:

💪 80+ breakfast, lunch, dinner, dessert, snacks and spreads & dips recipes.

💪 A breakdown of the calories, serving size and macros for each and every recipe

💪 Fitness tips on keeping track of your calories and macros

💪 Health and fitness tips

💪 Meal plan templates and examples to meet different fitness goals

Head over to my website and start your fitness journey today! https://www.noicefitness.com/

“There’s no way pancakes could ever be healthy!” *Hold my protein shake* 🥞

While regular pancakes are loaded with sugar, butter and carbs, our Noice Protein Pancakes are packed with protein and high quality, lower-calorie ingredients.

Equally delicious, way more fitness-friendly! The perfect breakfast.

If you want more healthy versions of your favourite recipes, check out my ebook: https://www.noicefitness.com/

Did someone say frittata? 🥚

This is easily one of my favourite breakfast recipes.

It's packed with protein, super filling, and simply makes for a fantastic dish to start the day.

This frittata here only has 115 calories per serving, with 15 grams of protein!

It's also super easy to make but a definite crowd pleaser.

If you want to get this recipe and another 80+ delicious fitness recipes, check out my ebook: https://www.noicefitness.com/

If you're the type of person who enjoys a bowl of açai topped with a healthy sprinkle of granola - this one's a shocker! 🥣

While most granola mixes out there have a bunch of healthy ingredients and are packed with fibre and micronutrients the grand majority have a serious flaw.

They are covered in sugar and fat.

Some granolas have up to 17 grams (or 4 tablespoons) of sugar in a single serving. They often have large amounts of fat as they're often made with nut butter or coconut oil.

This means this seemingly healthy snack is normally packed with way more calories than people expect - much like breakfast cereal.

As usual, this doesn't mean you shouldn't eat granola at all. It only means you should eat it in moderation as you would with other high-calorie or high-sugar foods.

However, if you're looking for delicious breakfast recipes that don't break the calorie bank, I've got something for you.

My ebook Your Favourite Foods Made Healthy features over 80 breakfast, lunch, dinner, snack and dessert recipes - including both sweet and savoury breakfasts.

All recipes are healthier versions of classics, with fewer calories and just as much flavour.

Head over to this link to learn more! https://www.noicefitness.com/

Try different exercises every few weeks 🏋️‍♀️

This is an important tip my personal trainer gave me.

Most people train by themselves - and that's awesome.

But with that comes a common trap.

You get comfortable with a routine. Learn some exercises for each key muscle group. And repeat those exercises week after week, gradually increasing the weight.

While this is perfectly fine, it's also a missed opportunity.

Trying new exercises helps build more toned muscles and keeps your workouts interesting and varied.

There are always some exercises that you want to keep at the core of your routine - like benchpress for chest or lat pulldowns for back - but I recommend you try new exercises as you progress and see how they feel.

Hopefully, you'll get the results you're after!

Your mum said it first - broccoli is awesome for you! 🥦

Kids hate it but muscle-builders and fitness-focused people can’t get enough of it. Here’s why.

Broccoli is very low in calories (1 cup = 31 cal) with 90% water, 7% carbs, 3% protein, almost no fat and high in micronutrients, including fibre, vitamin C, vitamin K, iron, and potassium.

This nutrient dense superfood is also linked to decreasing the risk of cancer and some heart diseases, reduced bodily inflammation and improving blood sugar control.

Crucially, it also ranks very highly on the satiety index. In other words, it’s one of THE MOST satiating veggies out there.

What does this mean? Well if the food we eat makes us feel fuller with fewer calories ingested, that means we’ll have fewer cravings and be able to keep our calorie intake on target.

Now, there’s many ways to eat broccoli to make it more delicious.

In my recipe ebook I cover a few recipes, including broccoli mash, broccoli with omelette broccoli with pasta and even crunchy broccoli chips.

Head over to this link to learn more: https://www.noicefitness.com/

Knowing what macros go in your body is fundamental to meeting your fitness goals - whether that’s weight-loss, bulking, shredding or maintaining.

So here’s a breakdown of each macro and how to make food work for you:

Protein: The main building block of the body that makes up your muscles, tendons and various other organs and molecules. Pretty much every part of our body needs protein. Each individual will have different protein requirements depending on age, gender, level of activity and their fitness goals. For the average person, it’s generally recommended to have around 0.8 grams of protein per kg of body weight each day. For the fitness freaks out there who want to build muscle, this could vary anywhere between 1.4 to 2 grams per kg of body weight.

Carbohydrates: The one that people have a love-hate relationship with. Carbs are a key source of energy for our body - Carbs = Energy. However, not all carbs are equal. There are both “bad” carbs and “good” carbs. Unrefined complex carbohydrates like, whole grain bread or pasta, brown rice are generally richer in micronutrients and take longer to digest - keeping you fuller for longer. Simple carbs like, white bread, cake, sugar drinks, sweets, muffins, are poor in micronutrients and are metabolised much more quickly, meaning you won’t feel full for as long and, if you don’t do physical activity to balance out the extra energy you get from them, you’re likely to metabolise them as body fat.

Fats: Just like carbs, when it comes to diet, fats generally get a bad rep. But not all fats are bad for you. In fact, fat plays an important role in regulating our hormonal levels, keeping inflammation in check and maintaining regular functioning of other essential organs. Here’s a quick overview of “good” fats and “bad” fats:

Trans fat - Avoid when possible (Fried foods, processed snacks, baked goods)
Saturated fat - Eat but sparingly (Dairy products, red meat, tropical oils)
Monounsaturated and polyunsaturated fat - The good type of fat (nuts, olive oil, avocado, nut butter, salmon, tuna, tofu)

If you want more info on macros, calories, diet tips and healthy delicious recipes, get your hands on our recently launched ebook. Find it here: https://www.noicefitness.com/

The most delicious healthy pizza you'll ever have 🍕

At only 345 calories and 33 grams of protein per serving, this pizza is the perfect meal for any pizza lovers looking for more nutritious, lower-calorie alternatives.

The secret is in the crust, which replaces the simple carbs present in regular pizza with lower-calorie, higher protein ingredients that taste just as amazing.

For more healthy versions of your favourite foods, fitness recipes and tips, check out my ebook - Your Favourite Foods Made Healthy. Find it here: https://www.noicefitness.com/

If almonds are your go-to snack, read on!

Almonds are amazing in many ways - they’re rich in micronutrients and high in protein, and have countless health benefits when it comes to managing blood sugar and cholesterol.

However, like many other nuts, they’re also high in fat and very calorie-dense. 1 cup of almonds can contain upwards of 800 calories!

Does this mean you should stop eating almonds?

Nope. But instead of nibbling a whole bag of them as soon as you buy them, try to limit your portions to no more than ¼ cup per sitting.

That way, you’ll be able to enjoy all their amazing health benefits without consuming your entire calorie budget for the day.

For more fitness tips and healthy recipes, check out my fitness recipe ebook here: https://www.noicefitness.com/

What is your favourite muscle group to workout? 💪

Mine is without doubt the back.

When training for my competition, this was a major focus area for me.

My back routine changed as I progressed, but these exercises were at the core of developing my back muscles:
- Lat pulldown
- Deadlifts
- Barbell rows

Remember, it's not about the weight, but about getting the form right 😎