Gold Body Training

14/10/2026

08/10/2026

THE MOST SIMPLE WAY TO STRUCTURE YOUR MEALS

I love this way of structuring your plate as it’s pretty hard to go too far wrong!

If you structure your plate like this for 3-4 meals per day alongside drinking plenty of water to ensure your urine is straw colour, you have all of your nutrition covered without food consuming your life.

🥦 NON STARCHY CARBS
Ensure you include a variety of different colours & include both cooked & uncooked vegetables/fruits for a variety of different benefits. Fill half of your plate with this to really keep you full with calories at a healthy range.

🥩 PROTEIN
Vary your protein sources as much as possible to prevent boredom but to also get a variety of different nutrients. Rotate red meat, white meat, white fish, oily fish, eggs, dairy & tofu for keeping you full & supporting muscle strength/shape.

🥔 STARCHY CARBS
Do not fear these, just stick to 1/4 of a plate picking single ingredient carbs like rice, oats, potatoes, sweet potatoes, quinoa, lentils & beans. These will support your energy throughout the day.

🥑 HEALTHY FATS
Super important thing to include for hormone, skin, hair & nail health as well as nutrient absorption but often where people rack up the calories!
Stick to 1 tablespoon of a healthy fat such as nuts, seeds, avocado or olive oil and you’ve got the healthy fats ticked off.

🍕🍷🍫 TREATS
Provided 8/10 of your meals look like the above, you can easily factor in a treat you enjoy 20% of the time guilt free. Especially in a social setting when you can make great memories!

08/10/2026

28/09/2026

1) I’m here to meet you where you’re at 🤝

My goal as a coach is to always support whether you’re absolutely clueless about health or an advanced athlete whilst then offering the low hanging fruits to push you that little more.

What I DO NOT want to do is overwhelm you with too much at once to where you lose confidence within yourself & trust in me. I’m on your team!

2) Expect just as much mindset/therapy/behaviour change as physical training 🧠

Your mind is what controls your actions. We can all get a training & nutrition plan from ChatGPT but none of us stick to it simply because we are not robots.

We have mental/emotional barriers that get in the way and the goal is to work through these so that you can make continued & lasting progress. Again, I link this with point 1) where I will meet you with what you’re ready to deal with at the time.

3) Sometimes I will let you make mistakes 😳

This is how you learn.

We’ve all been there when someone has told you time & time again about something but you haven’t listened & done it your own way to the realise they were right in the first place.

But you will remember that far more than me nagging you before the mistake happens. Then once you’ve learnt, you will be in a better place to receive that new information/behaviour. Once again, this is linked with both the above points.

4) I want to get to know you 🙌🏽

I care about my clients.

I want to know what makes you click, what you like/dislike, what your values are & just who you are as a person.

Tell me how your day was & tell me all about your favourite restaurant you ate with your partner, friends & family.

This helps me coach you to the maximum but also it’s therapy for you. Mental well being & physical well being are at the same level in my coaching, one isn’t more important than the other.

5) Expect elite level knowledge delivered in a simple way for you 🥇

I have dedicated my life to researching, learning from the best & applying methods on my clients/myself.

I have been a coach now for almost 12 years & I still have the same passion to this day.

I want to share this knowledge in an easy way for you.

14/09/2026