Nutrition plays a crucial role in promoting the healing of bones 🦴 ⚖️ Energy Intake: Ensuring that you are consuming enough energy each day to support your body and its ability to allow you to heal and recover effectively. Individuals often reduce energy intake during periods of injury as they feel that they are not as active, when in reality your energy demands increase during injury as you need more to support healing (more so if you are using crutches 🩼). If you are losing weight then you are likely not consuming enough energy ❌ 💪🏽 Protein: Adequate intake of protein is essential as it provides the building blocks necessary for bone repair and growth. As well as supporting muscle mass during this state of immobilisation where muscle wastage is likely (if you can keep protein intake high you can reduce the potential muscle loss during this period). 🥛Calcium + ☀️ Vitamin D : These two are vital for bone health and help in the remodelling and mineralisation process. Making sure the bone heals and comes back stronger. 🫑Vitamin C: Including foods rich in vitamin C are necessary for collagen production, which can aid in the formation of new bone tissue. 🥩 Zinc: Promotes bone regeneration and bone mineral density (BMD). 🐟Omega-3 fatty acids: These have anti-inflammatory properties that can help reduce inflammation around the injured site, allowing for better healing. 🫐🍒 Antioxidants: Consuming a variety of fruits and vegetables rich in antioxidants can help protect bones from oxidative stress and support overall bone health. Keep those plates colourful and eat the rainbow 🌈 💦 Hydration: Maintaining hydrated is important too, as water is essential for the transport of nutrients to cells involved in the healing process. #sports #sportsnutrition #nutrition #nutritionist #sportsnutritionist #performance #performancenutrition #athlete #food #gym #bone #healing #health #healthy #muscle #football #rugby #basketball #tennis #netball #swimming #golf #boxing #running #cycling

Training for a marathon requires not only physical preparation but also proper nutrition to fuel your body for the long miles ahead to get you over that finish line 🏁 1. 🔑 Carbohydrates are Key: Carbs are your body’s main source of energy, especially during endurance activities like marathon training. So treat this as your fuel tank ⛽️ Keep it topped up to allow you to go the distance and keep your pace! Make sure to include carbohydrates like bread 🍞, bagels 🥯, rice 🍚, pasta 🍝 and fruits 🍌 in your meals and snacks to provide sustained energy for your runs. 2. 🧱 Don’t Forget Protein: Protein is essential for muscle repair and recovery. This provides the building blocks for your muscles to rebuild to support muscle mass and strength 💪🏽 Include lean sources of protein such as chicken, fish, tofu, and legumes in your diet to support your training and help prevent muscle breakdown. 3. 💦 Stay Hydrated: Proper hydration is crucial for optimal performance. Drink plenty of water throughout the day and consider sports drinks with electrolytes during longer runs to replenish lost fluids and minerals. 4. 🏃🏽Train your gut: During long-distance running, your body relies heavily on carbohydrates for fuel. To prevent gastrointestinal issues (e.g. bloating, indigestion, sickness, diarrhoea) during the race, it’s crucial to train your gut to tolerate and absorb these nutrients efficiently. Gradually increasing your carbohydrate intake during training runs can help your body adapt to processing them while running. Experimenting with different types of foods and hydration strategies during training can also help you figure out what works best for you on race day. By following these nutrition tips and listening to your body’s needs, you can fuel your marathon training effectively and optimise your performance on race day🥇 #nutrition #nutritioncoach #nutritionist #sportsnutrition #performancenutrition #sports #performance #run #running #runner #marathon #fuel #fuelyourbody #carbs #energy #marathontraining #strength #strengthtraining #protein #hydration #football #basketball #rugby #tennis #cycling #swimming #golf #boxing #cricket #food

⭐️ CLIENT REVIEW ⭐️ Starting off this week by sharing a review from working with the big man @lee_andersonpt ⚽️ I’ve had the pleasure of supporting Lee’s nutrition both on and off the pitch to benefit his health, wellbeing and performance 💪🏽 Keep up the good work! 👏🏽 Fuel Your Performance. #nutrition #sports #nutritionist #sport #nutritioncoach #nutritiontips #client #athlete #elite #corporate #health #fitness #perform #performance #performbetter #football #boxing #golf #tennis #runner #run #running #cycling #rugby #basketball #marathon

FOOD FIRST, BUT NOT ALWAYS FOOD ONLY 🔺 The focus of everyone’s nutrition should be to follow a food-first approach that consists of consuming WHOLE FOODS to provide us with the energy, carbohydrates, protein, fats and micronutrients that we require to stay healthy and perform. Whilst this should be the priority, there is a time and a place for supplements within performance to build on and further support you 📈 But if you intend on flipping the pyramid, having trash 🗑️ nutrition and relying on supplements to keep you healthy and allow you to feel and perform at your best - then think again 😑 ❌ Nail down the basics. Do the 99% right. Only then can you worry about where you’re final 1% is going to come from. Lifestyle underpins Performance ♥️=🏆 #nutrition #nutritionist #nutritioncoach #sports #sport #sportsnutrition #sportsnutritionist #athlete #food #health #healthylifestyle #healthyfood #healthy #supplements #athlete #athletes #football #footballplayer #rugby #tennis #boxing #golf #basketball #run #running #runner #cycling #gym

KEEP REFLECTING🪞 & CELEBRATE WHEN YOU CAN 🎉 I’ve been trying to be better at reflecting in every aspect to always be moving in the right direction 🔝 It’s easy to get caught up in the day-to-day, particularly working in professional sport, and sometimes lose sight of the bigger picture and just how much progress you are making 📈 Not every day or week is going to be amazing and as with anything there will always be setbacks - BUT it’s so important to take that bit of time to step back and appreciate everything you’ve done so far 👏🏽 REMEMBER: Self-reflection is key for personal development and growth 🌱 Celebrate the small wins just as you would the big ones 🏅 You’re further along in your journey than you think ⛰️ #success #personaldevelopment #development #growth #journey #success #sport #sports #nutrition #nutritionist #sportsnutrition #perform #performbetter #performance #health #food #fitness #elite #athlete #athletes #football #rugby #golf #basketball #tennis #running #runner #run #cycling #cyclist

STICK TO WHAT YOU KNOW 👌🏽 Pre-season, training and friendly matches/competitions are the perfect opportunity to trial different foods and supplements to see how they effect you and your performance 👍🏽 👎🏽 When it comes to the main event where your performance and results are the key factor - it’s important to keep to your plan and what you know works for you! 🔄 Otherwise….things might not quite go to plan💩🤢 #nutrition #nutritioncoach #nutritionist #sport #sports #sportsnutrition #sportsnutritionist #food #supplements #perform #performance #athlete #elite #football #footballer #rugby #basketball #tennis #golf #boxing #boxer #running #runner #runners #cycling #cyclist #gym

Carbs are rocket fuel 🚀⛽️ Carbs are the primary source of fuel for our bodies and we need them to complete everyday activities 🔋 🏃‍♀️ Carbs are vital for physical performance - giving your muscles the energy they need to perform optimally ⚡️ 🧠 They also are responsible for fuelling our brains and boost decision making, concentration, alertness and perceived fatigue 🚨 They are needed by everyone whether you are an athlete or not. BUT as an athlete, where you are placed under high physical loads each week you require a higher intake of carbs to meet these demands 📈 Carbs are king when it comes to performance 👑 Nobody wants to be running on empty 💨 when you need to be at your best! Remember: FUEL YOUR TANK. FUEL YOUR PERFORMANCE. FUEL THE WIN. #carbs #carbsarelife #energy #fuel #fuelyourbody #athlete #athleteslife #nutrition #sportsnutrition #sports #perform #performance #performbetter #performancenutrition #elite #football #footballer #basketball #rugby #boxing #tennis #golf #gym #netball #run #runner #cycling

Great to deliver a lecture today at UEL on Sports Nutrition in elite football ⚽️ 👨🏽‍🏫 🍒 Covering the fundamentals of nutrition and sharing some insights to the strategies implemented at West Ham to best support the players across the Academy and Women’s squads ⚽️ #nutrition #nutritionist #sports #sportsnutrition #lecture #university #football #athlete #performance #sportsperformance #health #basketball #rugby #cricket #boxing #running #cycling #motorsport #immunity #gym #food

NUTRITION FOR YOUTH ATHLETES During this period of time as well as training and performing to the best of their abilities, youth athletes are also still growing and maturing physically. This means that energy needs are greatly increased (often surpassing those of adult professional athletes)❗️😮 That can be a lot of food for some teenagers to start consuming so it is crucial that they understand the importance of it and how they can best fit this into their daily diet important‼️ Time carbohydrates around training times and intensities, as well as during matches or competitions 🍝 🥯 🍚 🍜 🧃 High protein intakes will support muscle development whilst young athletes look to develop mass, strength and power 🍗 🥩 🐟 🫘 🥚 A colourful diet will promote the consumption of a wide range of micronutrients to help boost general and immune health, as well as play key roles in development, energy levels etc 🍎🫐🍓🍒🥝🥑🍆🥦🥕🌶️ 🥜 Calcium is key for bone development and health 🦴- particularly important whilst growing to support bones whilst they’re in a more vulnerable state 🥛 🧀 🥦 🍣 + Vitamin D in combination is also needed to allow this bone growth and development to happen - this mainly comes from the sun ☀️ but particularly in the winter when you at darker and cloudier it becomes even more important to maximise this in your diet 🐟 🥛 🥚 🥣 Look to utilise every feeding opportunity! For most that’s 5 feedings spread across the day and it doesn’t always need to be a meal - look to snacks to boost your intake! And aim for a food-first approach! Everything you need you can get from food 🍱 so focus on consuming a wide variety of foods and enough of them to form the foundations of your diet - and once that’s established you can look to supplements to optimise areas where your diet may be lacking to support your health, growth, performance and recovery 🥇 #nutrition #sports #nutritionist #sportsnutrition #performance #performancenutrition #perform #youthathletes #youth #athlete #food #growth #muscle #energy #football #basketball #rugby #running #golf #racing #gym #nutrients

MATCHDAY NUTRITION ⚽️ Your matchday nutrition is specific to you and your individual needs. This should be trialled and tested in training and pre-season so that when the competitive games come in-season your plan is helping you to optimise your performance and not hinder it! 📈 Try to aim for: 30-60g fast acting carbs between warm up and KO (think gels, sports drinks, Jaffa cakes etc) and then again at halftime 🔋 3mg/kg caffeine to boost cognitive performance 🧠 (decision making, alertness, concentration, reduced perceived exertion) - you may need to use more than one source for this e.g. caffeine gel + caffeine gum Start the game hydrated with 500ml fluids before KO and maintain hydration levels throughout 💦 Remember: Don’t try anything new on a matchday 🙅🏽‍♂️ Your Plan - Your Performance 🏆 #nutrition #nutritionist #sports #sportsnutrition #performance #performancenutrition #sport #match #matchday #football #carbs #caffeine #win #success #rugby #basketball #hockey #netball #cricket #water

Drink Water - Stay Hydrated - Perform in the heat ☀️💦 Follow these tips to stay healthy when exercising in the heat and keeping feeling fresh to perform at your best 👊🏽 Save this for later and you’ll be to tackle the heat 🔥 #nutrition #nutritionist #sports #sportsnutrition #sportsnutritionist #performance #perform #performancenutrition #athlete #fitness #hydration #food #drink #drinkwater #running #cycling #football #rugby #basketball #swimming #golf #boxing #training #matchday #tennis #health

Do you NEED to take supplements? 🤔 Honestly, no. ❌ Supplements are not magic 🪄 and won’t fix all your problems and have you feeling like a new person if your current diet is trash 🗑️ But…. they have their place. There may certain food groups you omit from your diet or consume in insufficient amounts leading to deficiencies in certain macronutrients. Due to this, supplementing with nutrients such as vitamin D ☀️, omega-3 🐟, multivitamins and probiotics can help to reduce the likelihood of these deficiencies occurring and causing health problems☑️ OR you may be looking to excel and maximise your physical development and performance 💪 which is where we can look to utilise products such as creatin,me, protein powders, energy gels and sports drinks in an attempt to perform at your very best 💯 But just like cherry 🍒 on the sundae 🍨- focus on the 99% before worrying about the 1% and only when you’ve achieved consistency with that - look to supplements to gain that small advantage which could be the difference between winning and losing ⚖️ Keep it simple. Nail the basics. #nutrition #nutritionist #nutritioncoach #nutritiontips #sportsnutrition #sports #performance #perform #performancenutrition #athlete #healthyfood #health #healthylifestyle #diet #balanceddiet #win #supplements #food #football #rugby #gym #tennis #golf #boxing #cycling #running

Successful pre-season training camp in testing conditions ☀️💧⚽️ Gracias España 🇪🇸✌🏽 #nutrition #football #footballnutrition #nutritionist #performance #perform #performancenutrition #sport #sports #sportsnutrition #hot #heat #heatwave #hydration #carbohydrates #running #training

HYDRATION 💦 Hydration is a key 🔑 part of everybody’s daily health ♥️ and nutrition 🥙 - BUT it has a greater importance for athletes and during exercise 🏃🏽🚴🏻‍♀️ Exercise increases sweat loss 😓 which will result in dehydration 🥵 leading to greater health and injury risks ⚠️ Therefore around exercise we need to make sure we start all sessions fully hydrated to limit dehydration - as well as consume fluids during 🧃 and after 🥛 sessions to maximise rehydration 👍🏽 If you have any questions on your nutrition or need advice get in touch! 📩 #hydration #water #sports #sport #nutrition #nutritioncoach #nutritionist #sportsnutrition #athlete #perform #performbetter #performance #athlete #football #rugby #cricket #golf #running #run #cycling #boxing #racing #f1 #gym #basketball #training

TRAVEL NUTRITION ✈️🍒 Preparing the squad and staff for overseas tour 🌏 Key Focus: - Boost immunity + limit risk of illness 🛡️ 🦠 - Adjust sleep schedule 😴 to allow the body clock to adapt to the new cycle 🔁 - Hydration 💦 is particularly important when travelling to a country with a much hotter climate ☀️🥵 - Optimise fuelling ⛽️ and recovery ❤️‍🩹 to cope with the demands of tournament football ⚽️ #nutrition #nutritioncoach #nutritionist #sportsnutrition #sports #performancenutrition #performance #sportsperformance #professionalathlete #football #sleep #health #travel #hydration #protein #carbs #recovery #fuelyourbody #rugby #cricket #boxing #golf #f1 #racing #gym #fitness

RECIPE: MEXICAN CHICKEN + RICE Quick and Easy option and great for a refuel meal after exercise or competitions 🏃‍♀️ High in carbohydrates 🍚 which will replenish your energy stores 🔋 and high in protein 🍗 to kickstart the muscle repair process 💪 The seasonings provide flavour and spice 🌶️ as well as the addition of turmeric to support recovery and reduce inflammation 🧯🔥 - getting you back to peak performance as fast as possible ⏱️ (Might not quite have the eye-catching presentation but still tastes great 👌🏽) #recipe #recipeoftheday #recipes #nutrition #nutritionist #nutritionfacts #nutritiontips #nutritioncoach #coach #coaching #sports #sport #gym #athlete #professionalathlete #football #rugby #netball #cricket #run #running #golf #racing #f1 #boxing #training #cycling #tennis #carbs #protein

POST-MATCH FOCUS 🍒 ⚽️ During the match you have been exposed to extreme physical load, through repeated sprinting, jumping, tackling, kicking etc, and all whisky covering a large total distance 🏃‍♂️ 🥵 Due to this, your carbohydrate stores will be low-empty 🪫 you’re muscles are damaged 🤕 through movement and physical contact, your hydration levels will be low through the loss of sweat during the match 💦 ⚠️ Therefore, the focus post-match is to promote recovery immediately to prevent or limit these negative effects 🚫 Recovery Protocol: 1. Replenish carbohydrates as soon as the full time whistle goes 🔋 This can be started quickly with the use of sports drinks, sweets 🍬 2. Protein to begin muscle repair 💪 The sooner we do this, the greater chance we have of limiting DOMS and increasing muscle function sooner 💨 3. Continue rehydration over the following few hours - utilise fruit juice 🧃 and milk 🥛 to optimise hydration 💦 4. Drive home 🚗 and have your favourite meal 🍽️ - you have expended a lot of energy and this now needs to be balanced in order to allow you to recover and perform effectively ⚖️ 5. You can supplement tart cherry 🍒 and turmeric 💊- both are strong anti-oxidants which will reduce the damage suffered by the muscles - think of it like a 🧯 putting out a 🔥 6. SLEEP - 8-10 hours of good quality sleep to allow your body to rest and recover 🛌 😴 Give this a try after your next match to speed up your recovery! If you have any questions about this or anything else drop me a DM 📩 #nutrition #nutritionist #sportsnutrition #sportsnutritionist #sports #performancenutrition #performance #professionalathlete #health #recover #recovery #football #soccer #postmatch #food #hydration #protein #carbohydrates #carbs #supplements #rugby #muscle #muscles #boxing #netball #run #running #runner #golf #cycling

Are you looking to take your health and performance to the next level? 🔝 I have 3️⃣ client slots available to help you develop the nutritional skills and knowledge to optimise your daily health, training and competition performance 📈 🏆 Working with a Performance Nutritionist will provide you with personalised plans and support specific to your lifestyle, goals and sport ⚽️ 🏉 🏏 🏃‍♀️ 🚴🏻‍♂️ 🥊 ⛳️ If you’d like to know more, ask any questions or sign up then get in touch! 👍🏽 For more information visit the link in my bio ⬆️ #nutrition #sportsnutrition #performance #performancenutrition #nutritionist #sport #sports #health #wellbeing #professionalathlete #athlete #fitness #food #supplements #nutrients #football #rugby #footballplayer #golf #running #run #runner #runners #marathon #cricket #cycling #success #business #gym

SOURCES OF PROTEIN 💪 A selection of foods and snacks containing high protein. These are a mix of meat 🥩 and non-meat 🌱 sources You should aim to consult a variety of these foods throughout the day - roughly every 3 hours - to maintain a positive protein balance ➕⚖️ this will support the maintenance or increase in muscle mass 💪 Protein = Build + Repair of muscles (therefore key for RECOVERY) 🔑 #nutrition #nutritionist #sportsnutrition #sports #performance #performancenutrition #athlete #professionalathlete #pro #health #fitness #sport #muscle #buildmuscle #musclemass #strength #strengthtraining #football #running #run #runner #boxing #golf #tennis #cycling #f1 #racing #rugby

A few key nutrition concepts to prioritise and help you optimise your performance! 🔑 🏆 So many look for the 1% when the 99% isn’t where it needs to be. Focus on getting the basics right first and you’ll feel the benefits 👍🏽 #nutrition #nutritioncoach #nutritionist #performance #performancenutrition #sportsnutrition #sportsnutritionist #sports #athlete #professionalathlete #health #fitness #running #run #runner #gym #football #basketball #rugby #golf #boxing #f1 #racing #cycling #wellbeing #potential #success

Curcumin 💊🧯🔥 Great addition to your post-training and post-match recovery routine to help reduce muscle soreness and inflammation. Particularly useful during heavy training/fixture schedules with little rest periods to help improve and maintain optimal performance 🏆 Drop me a DM if you have any questions or are looking for support 👍🏽 #nutrition #nutritionist #sports #sportsnutrition #athlete #professionalathlete #recovery #recover #supplements #performance #sportsperformance #energy #protein #hydrate #running #cycling #weekendwarrior #football #rugby #basketball #rugby7s #gym #health #fitness #boxing #golf #f1

MARATHON NUTRITION 🍌🏃‍♀️🏃‍♂️ Marathon season is fully underway with the London Marathon just around the corner 🔜 I’m sure many of you are gearing up for your final sessions and planning your pre-race routine. These are a few tips and guidelines to help with your race-day preparations and support your nutrition to get you over that finish line 🏁🙌🏽 In summary: - Maximise carbohydrate fuel stores in the lead up to the race 🥯🍝🍌 - Start the day hydrated and maintain this during the race with regular fluid intake 💦 - Stick to your race routine with timings and types of snacks and supplements used during the race⌚️- the time for experimenting with new products has gone! ❌ - Finally, feel good throughout because you maintained energy stores and hydration levels and you can celebrate your achievement! 👏🏽🎉 If you want support your current race plan or have any questions then drop me a message! 📩 👍🏽 #nutrition #sportsnutrition #performancenutrition #sports #athlete #professionalathlete #run #running #cycling #performance #perform #endurance #endurancetraining #marathon #londonmarathon #marathontraining #health #race #football #basketball #rugby #tennis #boxing #mma #cricket #swimming #golf #formula1 #food #training

PRE-MATCH NUTRITION TIPS ⚽️ 🏀 🏉 🏑 🏏 DO’s: ✅ Carbohydrates fuel ⛽️ is for performance 🏆 The pre-match meal is the last opportunity to maximise these fuel stores before beginning match preparation. Complex carbs should be consumed during this meal (e.g. white rice 🍚 , white pasta 🍝 , white bread 🥯 ), whilst utilising drinks such as fruit juices during this meal 🧃 During the warm up and the match keep all carbohydrate intake to simple carbs (e.g. sports drinks, energy gels and sweets 🍬- these can be easily digested and so the energy is ready to be used sooner and is less likely to cause any gut issues 👍🏽 Start the match hydrated! 💦 Dehydration negatively impacts physical performance, technical ability, concentration 🚨 , decision making❓and time to fatigue tired 😮‍💨 DONT’s: ❌ Eating high fatty foods 🥓 and high fibre foods 🥜 pre match may lead to gut issues due to taking longer to digest ⏱️ whilst initiating exercise. You should only consume foods and supplements that you are familiar with on matchday! These should be tried and tested in training to ensure that the player maintains comfort before and during the match and therefore does not negatively impact performance. Hopefully these tips help you when preparing for your next match! If you have any questions drop me a message!👍🏽 #sportsnutrition #performancenutrition #nutrition #nutritionist #nutritionconsultant #consultant #performance #sports #match #matchday #fuelyourbody #energy #athlete #pro #professionalathlete #football #basketball #rugby #cricket #netball #hockey

And it’s official 👨🏽‍🎓 🎉 Great day celebrating this achievement with everyone who helped support me throughout 🎢 and who made the journey such an enjoyable experience and have become lifelong friends 🙌🏽 Onto the next chapter…. 🔜

🚨WEBSITE LIVE 💻 Happy to say that the Gonsalves Performance Nutrition website has been updated and is LIVE!📲 I provide performance nutrition consultancy to support athletes, teams, schools, businesses and individuals - helping to promote healthy lifestyles ♥️ and optimise performance 🏆 If you are interested or want to know more visit the link in my bio for more information! 👋🏽Book your FREE 15-MIN Intro Call on the website! 👨🏽‍💻 #nutrition #nutritioncoach #nutritionist #sports #sportsnutrition #sportsnutritionist #perform #performance #sportsperformance #athlete #athletes #proathlete #professionalathlete #corporate #business #gym #education #football #rugby #boxing #golf #mma #formula1 #racing #running #cycling #basketball

TRUFFLE & MUSHROOM PAPPARDELLE 🍄🍝 Homemade. Fresh. Delicious. Always tastes better when made from scratch 👌🏽 For recipe drop me a message 📝 #nutrition #food #pasta #homemade #nutritionist #sports #sportsnutrition #sportsnutritionist #fitness #health #healthyfood #healthylifestyle #gym #perform #performance #athlete #pro #professionalathlete #fatloss #muscle #football #rugby #boxing #tennis #basketball #racing #running #athletics #golf

FREE NUTRITION CONSULTATION 💻🍝 Are you an athlete looking to take your sporting performance to the next level? 📈Or maybe you’ve started being more active to improve your health and fitness? ♥️ No matter what your goal is, nutrition will play a key role in your success 🏆 Click the link above to message and book in your free consultation now 📩 - this is your session to ask nutrition advice and get personalised support 🤝 #nutrition #nutritionist #sports #sportsnutrition #performance #perform #performancenutrition #health #consultant #consultation #coach #fitness #food #running #football #rugby #boxing #tennis #golf #athlete #swimming #gym #fatloss #muscle #basketball

Love what you do… and you will never work a day in your life 🍒👨🏽‍💻⚽️ #nutrition #nutritionist #nutritioncoach #sports #sportsnutrition #performance #performancenutrition #elite #pro #prosport #weekendwarrior #strength #muscle #fatloss #lean #healthy #health #food #football #soccer #rugby #basketball #golf #athletics #running #marathontraining #marathon #cycling #boxing

CORPORATE NUTRITION 🏢🍒 Great to deliver a nutrition workshop @idgaming providing their employees with nutritional support to promote optimal health ♥️ and well-being 🧠 both at home 🏡 and at work 💻 If you are a company or work for a company and would like a nutrition workshop for your employees get in touch with any questions you have!👍🏽 #health #nutrition #nutritioncoach #nutritionist #sportsnutrition #performance #performancenutrition #sportsnutritionist #corporate #corporatenutrition #wellbeing #work #optimal #fitness #food #company #sport #running

👨🏽‍🍳 BASA & VEGETABLE TRAY BAKE + LENTILS 🐟 Fish is a great source of protein for maintaining and building muscle mass and strength! 💪🏽 ALSO - Omega-3 which has great benefits for ♥️, 👁️ and 🧠 health! As well as reducing inflammation 🔥 Lentils are a great source of carbs which are needed for energy ⚡️to fuel your lifestyle, performance and recovery! - they are also a good source of fibre! Which supports gut health and immunity! 🥦 🧅 🍅 Are vital to get in your daily intake of micronutrients (vitamins and minerals)! These support your mental and physical health and well-being! 🧘‍♀️ #nutrition #nutritioncoach #nutritionist #recipe #food #sportsnutrition #performancenutrition #performance #sportsperformance #gym #fitness #health #healthyrecipes #healthyfood #football #soccer #rugby #running #basketball #cricket #netball #gymnastics #boxing

MATCHDAY NUTRITION⚽️ PRE-MATCH: ⛽️ CARBS! CARBS! CARBS! The day before a match and the morning of the focus is to fill up those fuel tanks so that you’re starting the match in the best possible way! 🏃🏽💨 💦 Make sure you start the game hydrated! Dehydration during a match will reduce physical capabilities (sprinting, jumping, running) and technical ability (shooting & passing accuracy) 🎯 POST-MATCH: ⛽️ 💪🏽Refuel + Repair damaged muscles! Carbs immediately post match will begin to refill the energy stores. Plus consuming protein will increase muscle repair and recovery from the damage sustained during the match through running, tackling, kicking etc. 🦠🫐🍓🍇🍒 Boost your immune system to protect your body and health after putting it through a lot of stress. Anti-oxidants (found in wide variety of fruit and veg) will help to reduce inflammation and promote recovery! If you have any questions about your current matchday routine or need nutritional advice, drop me a message!👍🏽 #nutrition #sports #sport #sportsnutrition #sportsnutritionist #perform #performance #performancenutrition #soccer #football #match #matchday #game #gameday #gamedayfood #health #fuel #fuelyourbody #recovery #pro #proathlete #proathletes #rugby #running #swimming #netball #basketball #cricket #boxing #golf

SIMPLE CHICKEN TIKKA MASALA 🥘 Ingredients: Serves 2 - White Onion (chopped) - 2 cloves garlic - Ginger (thumb size) - 2 x Chicken breast - Turmeric - Cumin - Paprika - Curry Powder - Mango chutney (1 tbsp) - 2 x Bell peppers - Chopped tomatoes - Greek yoghurt (2 tbsp) Enjoy! 👨🏽‍🍳 Looking for simple meals to help support your lifestyle, training or performance? Drop me a message for some advice or if you have any questions 👍🏽 #nutrition #sportsnutrition #performancenutrition #perform #performance #sport #fitness #health #food #drink #meals #recipe #recipes #mealideas #mealinspo #energy #football #soccer #basketball #boxing #rugby #swimming #gymnastics #running

ATHLETE PROFILING 🏆 Profiling allows for assessment of key performance indicators for both you and your chosen sport. This data, as well as 1-1 consultations and dietary analysis, help to build a better profile of your needs and performance goals as an athlete. 🎯 This, then allows for a more detailed plan that is specifically designed to cater to your individual demands and objectives 👨🏽‍💻 - helping you to optimise your training and performance 💯 - supporting your success 🏆 If you’re looking to improve and excel as an athlete, or have any questions about your nutrition drop me a message 👍🏽 #nutrition #sportsnutrition #performancenutrition #perform #performance #sport #sports #sportsperformance #recreationalsports #performancenutrition #run #running #football #soccer #basketball #rugby #netball #cricket #tennis #golf #youthfootball #youthsports #boxing #swimming #gymnastics #dancing #dance #prosport

Delighted to announce that I have started as the Men’s Academy & Women’s First Team Performance Nutritionist at West Ham United ⚒️ Supporting the growth and physical development of the academy players as they push for the first team. Whilst also supporting the Women’s First Team and play my part as they continue to push on in the WSL 💪🏽⚽️ #westham #football #nutrition #nutritioncoach #performancenutrition #sportsnutrition #sportsnutritionist #performance #physicaldevelopment #sports #sport #academy #wsl

Delighted to be working with Watford FC supporting the Academy as their Performance Nutritionist!🍉⚽️ Nutrition is a 🔑 factor in the development of youth athletes and I’m looking forward to doing my part in helping them be successful! 🏆 #nutrition #nutritionist #nutritioncoach #performancenutrition #performance #performancetraining #sports #sportsnutrition #sportsnutritionist #athlete #athletes #football #youthathletes #strength #strengthtraining #strengthandconditioning #achieve #success #healthy #food #rugby #basketball #hockey #netball #boxing #running #marathontraining #endurance

Are you an athlete or club looking to reach your potential next season? 🔝📈 Get in touch for nutritional support to help provide you with the knowledge and tools to optimise your training and performance! 💦 🍉 With the option for services including: - Dietary assessments and reports 💻 - Body composition ⚖️ - Educational sessions 📚 - Nutrition resources 📊 - Nutritional injury support 🤕 - 1-1 calls and meetings 📞 Message me for more information or if you have any questions! #nutrition #nutritionist #sportsnutrition #sportsnutritionist #performancenutrition #performancenutritionist #athletes #athlete #performance #perform #football #rugby #basketball #hockey #netball #golf #tennis #running #runners #athletics #gym #swimming #win #potential

Looking forward to supporting @boreham_woodfc as their Performance Nutritionist this season! ⚽️🍉 Big season ahead! 👊🏽 #nutrition #nutritionist #sportsnutrition #sportsnutritionist #performancenutrition #performance #sport #sports #football #athlete #eliteathlete #prosport #food #healthyfood #healthylifestyle

A few shots from today’s match day nutrition presentation for the @leonbarnettfootballacademy ⚽️🍉 Was a pleasure to engage with the players and provide them with some knowledge and @playerpacksuk products to fuel them for their session ⛽️ #football #nutrition #footballnutrition #performance #performancenutrition #athlete #athletes #footballer #footballers #academyfootball #education #sports #sport #development #athleticperformance #athleticdevelopment #fatigue #energy #carbohydrates #protein #hydrate #hydration #success #perform #performbetter #presentation

Always great to get positive feedback from athletes I’ve worked with! ☑️ Had a great time assisting @billymitchell_8 with his nutrition and strength training during my time at the club! ⚽️🥑💪🏽 Good to see him having such a great season and performing so well!🙌🏽 Helping athletes fuel and train to optimise performance 📈🏆 Get in touch for more information👍🏽 #football #profootball #professionalfootball #sports #athlete #athletes #nutrition #sportsnutrition #performancenutrition #performance #nutritionist #eliteathlete #success #train #training #competition #win #strength #strengthtraining #strengthandconditioning #performancecoaching #physical #conditioning #matchfit #trainlikeapro #fuel #fuelyourbody #rugby #basketball

Low GI & High GI Foods SWIPE for more info on what they are, which foods fall into which category and why a balanced mix of carbohydrates is necessary 🥞 🥯 🍫 🍓 Understanding how these foods are broken down by your body and how you can utilise them to aid performance! 📈 🔋⚡️ #nutrition #performancenutrition #sports #athletes #performance #athlete #elitesport #health #healthylifestyle #healthyeating #food #wellbeing #carbohydrates #carbs #energy #football #basketball #rugby #hockey #golf #running #marathontraining #running #endurance #endurancetraining #racing #f1 #fitness

Great supporting @wellingtownfc last night with their nutrition and physical performance last night! Thanks to @playerpacksuk for their products to support the players fuelling and recovery throughout the busy fixture schedule! ⚽️ 🍉 #nutrition #performancenutrition #sport #sports #sportscience #performance #performancecoach #strength #strengthandconditioning #warmup #fitness #football #footballconditioning #footballtraining #match #matchday #athlete #elitesports #semipro #semiprofootball #win #success

Delighted to be working with @playerpacksuk as their Performance Nutritionist! 📦🍓 Player Packs remove the stress of sourcing and buying products for teams and players. They provide great products to help teams and players to fuel and recover effectively in order to optimise their performance! 📈 It is great to work with them, allowing me to provide the clubs and athletes that we support with great quality products to help increase their performance! #unboxyourgame #playerpacks #playerpacksuk #nutrition #sportsnutrition #performancenutrition #performance #athlete #sports #football #rugby #golf #hockey #netball #basketball #running #boxing #tennis

Congratulations to everyone who has successfully been selected for the London Marathon 🏃‍♂️ballot today! 🎉 Swipe for a few quick tips to keep in mind before you start your training and begin your journey for the big day! 🏃‍♀️🏁 Set out your plan, consider your nutrition and hydration to support you for training and the on race day and don’t leave it until the last minute to make changes! “Fail to prepare, prepare to fail.” Keep motivated and enjoy the experience! 🙌🏽🎉 #marathon #marathontraining #endurance #enduranceathlete #endurancetraining #running #london #londonmarathon #marathonnutrition #nutrition #nutritioncoach #nutritiontips #performance #performancenutrition #sports #sportsnutrition #athlete #plan

Delighted to announce that I am working in partnership with @thrivahealth 🎉 Thriva helps give you control over your health and well-being 🧠❤️ Through using their finger-prick blood tests 🩸 you can get a health MOT check to keep updated on your current health and what you can do to improve this 📈 Utilise your results to identify the key aspects of your health that you want to focus on, whether that’s your fitness 🏋️‍♀️, mood🧠, energy levels⚡️, sleep 🌙, weight 🥗 or your long term health ❤️ As an Exercise Coach specialist, you can come to me for online coaching 👨🏽‍💻to help increase your levels of activity🏃‍♀️and to develop better lifestyle habits🙌🏽 #exercisecoach #exercise #onlinecoach #onlinecoaching #thriva #fitness #nutrition #weightloss #transformation #health #wellbeing #mentalhealth #performance #athlete #sports #sportsperformance #healthyfood #healthyhabits #energy #sleep #weightlossjourney #gym

DIETARY ASSESSMENT & ANALYSIS 🥗🧐📉 Looking to improve your diet to enhance your health, fitness or performance? 📈❤️🏃‍♀️ With the dietary analysis service you can have your current diet assessed and you will receive a dietary report highlighting the areas where areas there is room for improvement and the potential consequences of this. As well as identifying where you are eating well and meeting your requirements! ✅ You will receive information on what foods are contributing to your current macronutrient and micronutrient intakes 🥑🧂 You will also be provided with with food options that you can implement into your diet to improve your overall nutrition! 🍍🍓🍉 Take control of your nutrition. Take control of your health. Take control of your performance. To get your diet assessed go to www.rhysegonsalves.com and Take Action! 👊🏽 (LINK IN BIO) #nutrition #nutritionist #sportsnutrition #sportsnutritionist #sportsscience #sports #athletes #perform #performance #health #heart #hearthealth #diet #food #fitness #fitness #weightloss #muscle #musclegain #strengthtraining #onlinecoach #coaching #coach

Delighted to be working with @wellingtownfc as their Performance Nutritionist! ⚽️ Big ambitions for this club and exciting times to come. Looking forward to being a part of it! 🏆 #nutrition #nutritionist #performancenutrition #sportsnutrition #sports #performance #athletes #goals #food #recipes #football #footballers #london #essex #kent #sportsperformance #success #ambition #sportsscience #healthyfood

Upper body + Core Workout 💪🏽 Go get it! 👊🏽 ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #body #cardio #fitgoals #fitlife #fitlifestyle #fitmotivation #fitnesscoach #consistency #fitnessgoals #fitnesslife #fitnessmotivation #fitnessmotivationback #fitnessmotivationdaily #upperbodyworkout #fitnessmotivations #fitspiration #getfit #homeworkout #homeworkouts #instafitness #personaltrainer #selflove #strength #onlinecoach #weightlossjourney #weightlosstransformation #workoutroutine #fitnessmotivation

PROTEIN 💪🏽 Swipe to learn a little bit more about protein and supplementing protein ⬆️ Protein Sources: Poultry 🍗 Eggs 🍳 Red Meat 🥩 Seafood 🦞 Dairy Products🥛🧀 Beans + Legumes 🍈 Nuts + Seeds 🥜 Soy Products (Tofu, Edamame, Tempeh) Be sure to get these food sources in your diet to help maintain/build muscle mass and strength, as well as improve recovery and reduce soreness!👍🏽 ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #muscle #casein #eatright #fatloss #fitlife #foodblogger #healthandwellness #healthcoach #healthychoices #healthyhabits #wheyprotein #mindset #nutrients #nutrition #nutritionaltherapy #nutritioncoach #nutritioncoaching #nutritionist #nutritionistapproved #nutritionmatters #nutritions #nutritionscience #nutritiontips #organic #personaltrainer #plantbased #protein #selflove #weightlossjourney #weightlosstransformation

What’s your goals? 🎯 Whether it’s physical - lose fat, build muscle? 💪🏽 Or improve physical performance? ⚽️ 🏀 🏉 🎾 ⛳️ Let’s work together to make sure you have all the tools to become the best version of yourself!👊🏽 DM me 📧 rhysegonsa@gmail.com www.rhysegonsalves.com ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #coach #coaching #coachingonline #transformation #entrepreneur #fatloss #fitlife #fitnesscoach #homeworkout #athletes #mindset #nutritioncoach #onlinecoach #onlinecoaches #onlinecoaching #onlinecoachingfitnessplan #onlinefitness #onlinefitnesscoach #onlinefitnesscoaching #onlinetrainer #onlinetraining #onlinetrainingcoach #personaltrainer #sportsnutrition #personaltraining #pt #selflove #strength #weightlossjourney #weightlosstransformation

Shoulder Superset 🔥 ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #body #cardio #onlinecoaching #entrepreneur #fitlife #fitnesscoach #shoulderworkout #fitnessgoals #fitnesslife #fitnesslove #fitnessmodels #fitnessphysique #getfit #hiitworkout #homeworkout #homeworkouts #legday #motivationalquotes #nopainnogain #personaltrainer #selflove #squats #strength #weightlifting #weightlossjourney #workout #workoutathome #workoutoftheday #workoutroutine #workouts

⚠️⚠️BREAKING NEWS! ⚠️⚠️ 😱YOU CAN EAT FOOD AS LATE AS YOU WANT AND NOT PUT ON FAT! ⏰ The timing of food can be used to optimise many things, however gaining fat isn’t one of them. 🪄 You simply eating a late night snack at midnight is not going to magically make you fat. 🍔🍬🍕The reason why this association exists is because it is far more likely that you are eating late night snacks due to poor eating habits! Therefore you’re making poor choices during and as a result find yourself still hungry and consuming foods at night. This is then resulting in a calorie surplus, THIS is how you gain fat. 🤔 So instead of worrying about making a sandwich at 11pm, maybe think about how you eat in the day! Consider the following: - Have you eaten breakfast? (This reduces the likelihood of snacking in the day & provides energy for you to be more active earlier in the day) - Are you eating enough protein? (Protein increases satiety and leaves you feeling fuller for longer, therefore less snackies🍫🤤) - Are you moving enough every day? (Physical activity helps regulate hormones responsible for hunger and allows you to burn calories to avoid being in a calorie surplus) If you feel like you need help with your goals or could improve your eating habits then get in touch!🙌🏽 ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #onlinecoach #weightloss #eatright #fatloss #fitlife #foodblogger #healthandwellness #healthcoach #healthychoices #healthyhabits #health #mindset #nutrients #nutrition #nutritionaltherapy #nutritioncoach #nutritioncoaching #nutritionist #nutritionistapproved #nutritionmatters #nutritions #nutritionscience #nutritiontips #organic #personaltrainer #plantbased #protein #selflove #weightlossjourney #weightlosstransformation

Very excited to have professional golfer Chris Wallace sign onto the team! ⛳️ Very happy to be handling his physical performance and nutrition for the upcoming year!💪🏽🥗 Big year ahead! Lots of tournaments, travelling and goals to hit! 🔥 Let’s go get it! 👊🏽 #performance #sports #sport #golf #athlete #nutritionist #sportsnutrition #performancecoach #fitness #fitnesscoach #strengthandconditioning #goals #champ #win #progress #motivation #ambition #coach #coaching #onlinecoaching #sportsperformance #proathlete #sportstraining #strengthtraining #strength #power #strengthandconditioning #athletictraining

Everyday is one step closer to where you want to be 💪🏽 Have your big goal set, but the daily goals are the things that will get you success 🙌🏽 Keep taking it day-by-day and you’ll get there!🔥 You got this! 👊🏽 ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #body #onlinecoaching #cardio #workout #entrepreneur #fitinspiration #fitlife #fitness #fitnessblogger #fitnessbody #fitnesscoach #nutritioncoach #mondaymotivation #fitnessgoals #fitnesslife #fitnesslove #fitnessmodels #fitnessphysique #fitnesstrainer #getfit #homeworkout #homeworkouts #instafitness #mindset #motivationalquotes #personaltrainer #selflove #strength #weightlossjourney #workoutroutine

Arms + Cardio finisher 🔥 Just incase you didn’t fancy using your arms later 😁😅 ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #active #cardio #cardioworkout #fit #determination #excercise #fitlife #fitnessgoals #fitspiration #fitstagram #getfit #leanmuscle #weightloss #healthychoices #hiit #hiitworkout #homefitness #homeworkout #homeworkouts #instafitness #instahealth #personaltrainer #run #running #strength #train #weightlossjourney #weights #workoutroutine #fitness

SLEEP 😴 The main point here is that if sleep was a supplement, everyone would be desperate to take it! It is responsible for so many physiological factors and can improve your health, wellbeing and performance drastically, if you get it right! Take a look at everything you could get out of improving your sleep!👆🏽 Sleep Better = Live Better ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #business #cardio #fitness #entrepreneur #healing #health #healthandwellness #healthcoach #healthiswealth #healthtips #healthychoices #healthydiet #healthyhabits #healthymind #healthysnack #weightloss #motivation #sleep #instahealth #meditation #mentalhealth #mindset #nutritionist #personaltrainer #plantbased #motivation #happy #selflove #skincare #weightlossjourney

⁣You know the reason you started, that’s your WHY. Now keep that in mind when you have setbacks, because everybody has them, but that doesn’t mean you’ve failed or can’t succeed. Just remember your WHY and that’s when you pull yourself back up and stay on track 💪🏽 Consistency is key 🔑 You got this 👊🏽 .⁣ .⁣ .⁣ .⁣ .⁣ #body #cardio #muscle #weightloss #fitgoals #fitlife #fitlifestyle #fitmotivation #fitnesscoach #pullups #fitnessgoals #fitnesslife #fitnessmotivation #fitnessmotivationback #fitnessmotivationdaily #strength #fitnessmotivations #fitspiration #getfit #homeworkout #homeworkouts #instafitness #personaltrainer #selflove #strength #coach #weightlossjourney #weightlosstransformation #workoutroutine #fitnessmotivation

⁣One to get those 🍑🔥 .⁣ .⁣ .⁣ .⁣ .⁣ #cardio #legday #deadlift #deadlifts #fitlife #fitnessgirl #glutes #homeworkout #legday #legdaydone #legdayeveryday #legdaymotivation #legdayproblems #legdayvideos #legdayworkout #legday🍑 #legworkout #liftheavy #neverskiplegday #personaltrainer #powerlifting #quads #squat #squats #strength #strengthtraining #weightlifting #workoutroutine

LETS GET STARTED!🔥 www.rhysegonsalves.com Excited to announce that my online coaching platform has launched and is in full flow! 🙌🏽 My aim is to give you the tools to build and develop healthy living habits that will last long-term! 👊🏽 I’m there with you for every step of your journey! Here to give you support, answer questions, make adjustments, provide motivation when you need it and praise you for every single achievement! (Small wins are still wins) 👏🏽 🎉 Whatever your goals: - Weight Loss - Strength - Muscle Gain - Sports Performance - Injury Recovery - General Fitness I’ve got you covered and I’m here to push you towards your goals! 🎯 ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #coach #coaching #coachingonline #weightloss #entrepreneur #fatloss #fitlife #fitnesscoach #homeworkout #homeworkouts #mindset #nutritioncoach #onlinecoach #onlinecoaches #onlinecoaching #onlinecoachingfitnessplan #onlinefitness #onlinefitnesscoach #onlinefitnesscoaching #onlinetrainer #onlinetraining #onlinetrainingcoach #personaltrainer #personaltrainers #personaltraining #pt #selflove #strength #weightlossjourney #weightlosstransformation

Get up! Get out! Get moving! 🚶🏼🚶🏽‍♀️🚶🏿‍♂️🚶🏻🚶🏻‍♀️🚶🏾‍♀️🚶🏾‍♂️ We all need less sitting and lots more movement! Set yourself an achievable target. Aim for 10,000-12,500 steps every day. Need some help? Maybe try: setting little reminders, on the hour every hour go for a stroll, walk the dog (believe me, I’m sure they won’t mind 🐶) This change will lead to feeling better both physically and mentally and will help you to achieve your goals! 🎯 ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #body #business #cardio #nutrition #entrepreneur #fitinspiration #fitlife #fitness #fitnessblogger #fitnessbody #fitnesscoach #fitnessfreak #fitnessgirl #fitnessgoals #fitnesslife #fitnesslove #fitnessmodels #fitnessphysique #fitnesstrainer #getfit #homeworkout #homeworkouts #instafitness #mindset #motivationalquotes #personaltrainer #selflove #strength #weightlossjourney #workoutroutine

LEG DAY (KNEE DOMINANT) Hammies and Quads are on 🔥 1A. BB Squats 1B. DB Split Squats 2A. Goblet Rev Lunges 2B. SL Bench Bridge 3A. Soleus Calf Raises 3B. Tib Ant Raises 3C. Adductor Squeeze 3D. Abductor Squeeze Remember to start your strength sessions with your biggest movements and move into the more simple movements and unilateral (single-leg/single arm) exercises as the session goes on. Another new week, plenty of new goals to hit! Keep up the good work everyone! 👊🏽 ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #body #business #cardio #entrepreneur #fitinspiration #fitlife #fitness #fitnessblogger #fitnessbody #fitnesscoach #fitnessfreak #fitnessgirl #fitnessgoals #fitnesslife #fitnesslove #fitnessmodels #fitnessphysique #fitnesstrainer #getfit #homeworkout #homeworkouts #instafitness #mindset #motivationalquotes #personaltrainer #selflove #strength #weightlossjourney #workoutroutine

Now doesn’t that sound NEAT? And in a way, yes I am talking about cleaning but maybe not how you think. I’m talking about: Non-Exercise Activity Thermogenesis This is the calories burned through the process of performing physical movements that are NOT exercise. This is the best way to burn calories daily. So the key is to not let yourself get too idle, keep moving, keep cleaning the house, keep walking instead of driving, keep taking the stairs instead of the escalator. It all adds up and it is the most effective method of achieving weight loss, along with good eating habits! KEEP IT NEAT 👍🏽 ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #fitness #foodblogger #healthandwellness #healthyhabits #healthylifestyle #healthylifestyleblog #healthylifestylechange #healthylifestylechoice #healthylifestyleclub #healthylifestyleeats #healthylifestyleessentials #healthylifestylehabits #healthylifestyles #healthylifestylesolutions #healthylifestylesolutions😇 #healthylifestylesolutions😇motivation #healthylifestyle🍃 #healthylifestyle💪 #healthyrecipes #mentalhealth #mindset #personaltrainer #selflove #weightlossjourney #weightlossmotivation #weightlosstransformation

2022 is going to be your year of progress and success, right? 📈🎉 Well here’s some key tips on keeping on track with your goals and avoiding the pitfalls of the New Years resolution 👆🏽 #newyears #newyear #newyearresolution #resolution #newyearnewme #goals #success #health #fitness #nutrition

Happy New Year! Here’s to a great new year and all your ambitions and goals! #newyear #newyearseve #2022 #celebrate #goals #newgoals #success #health #wellbeing #achieve

I’m here to fill your timeline with fitness, nutrition and lifestyle tips that will help you gain a better understanding of the things that you can control and change to improve your life! Online Coaching - Fitness and Nutrition - Fitness Plans - Nutrition Plans - 1-1 Video consultation and check-ins to set goals and keep you accountable - Daily message/email support Access to exercise videos - Fitness and Nutritional resources to build your knowledge and helping you to make better choices - Helping you achieve your goals www.rhysegonsalves.com ⬆️ For services and enquiries ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #coach #coaching #coachingonline #entrepreneur #fatloss #fitlife #fitnesscoach #homeworkout #homeworkouts #mindset #nutritioncoach #onlinecoach #onlinecoaches #onlinecoaching #onlinecoachingfitnessplan #onlinefitness #onlinefitnesscoach #onlinefitnesscoaching #onlinetrainer #onlinetraining #onlinetrainingcoach #personaltrainer #personaltrainers #personaltraining #pt #selflove #strength #weightlossjourney #weightlosstransformation