ONEUP COACHING PRINCIPLES
At OneUp Performance, we believe nutrition should fuel you — not restrict you. Which is why we ground our programming on three core A.C.E. principles
Adaptability - Life happens, and when it does, flexibility to suit you and your needs is needed. We use these as valuable opportunities to flex your nutrition to fit whatever situation you are in, while still helping you achieve your goals.
Collaboration - This is YOUR program tailored to YOU. We pride ourselves on creating a safe environment for you to share your needs, wants, likes, dislikes and boundaries. Creating a holistic nutrition plan to help you thrive.
Empowerment - Knowledge and education is key to ensuring you have the confidence to make healthy nutrition decisions to achieve your goals. Knowing the WHY and HOW behind your nutrition program will ensure you are a more well rounded athlete and individual.
If you’re tired of cookie cutter nutrition programs that don’t adapt to your lifestyle, or don’t give you a safe space to communicate your wants and needs, then DM / click the link to enquire about Nutrition Coaching!
There is also still time to join my free coaching giveaway in the previous post 📈
#nutritionist #nutritioncoach #nutritioncoaching #nutritiontips #holisticwellness #holisiticnutritionist #sportsnutrition #sportsnutritionist #powerlifting #powerliftingwomen #womenshealthcoach #nutrition
❗️ONEUP PERFORMANCE❗️
After a lengthy study period, I’m officially an Accredited Sports Nutritionist and I’m beyond excited to launch OneUp Performance—A nutrition coaching experience built around YOU.
💡 Here’s what makes OneUp Performance different:
✔️ Customised programming and macros tailored to your goals and training phase
✔️ Holistic approach to nutrition and lifestyle
✔️ Mindset coaching
✔️ Delicious, healthy & affordable strategies to eat healthy, not boring
✔️ Client-Centred Coaching where Collaboration, Empowerment, and Adaptability are the foundations of everything I do.
To celebrate this launch, I’m offering foundational rates for my first intake clients. DM to apply / enquire via link
🎁 PLUS I AM GIVING AWAY 12 WEEKS OF NUTRITION COACHING TO 3 LUCKY WINNERS!
Here’s how to enter:
1️⃣ Follow @oneup.perform
2️⃣ Like this post
3️⃣ Tag 2 friends in the comments (tag more for extra entries!)
4️⃣ BONUS: Share this post to your story and tag me for additional entries.
⏳ Entries close: 6th January 2025
✨ Ready to OneUp your performance and nutrition to the next level? DM me or hit the link in my bio to apply for coaching
Still want to eat your favourite Asian meals and hit your protein goals? Youve come to the right place 🤗
Chicken Bulgogi meal prep, 30 mins to make and has over 50g of protein per serve
Recipe (serves 5)
• 1kg chicken breast
• ½ tbsp olive oil
• ½ onion, 3 garlic cloves, 1 tsp ginger
• 3 carrots, 4 Chinese cabbage leaves
Sauce
• ½ tbsp sesame oil
• 1 tbsp light soy sauce
• 1 tbsp dark soy sauce
• 1 tbsp honey
• ½ tbsp rice wine
Stir-fry chicken with veg, add the sauce, then mix in a corn starch slurry to thicken. Finish with sesame seeds and spring onion.
This is how you upgrade your chicken and rice to something you actually want to eat
Save to make next week and follow for more!
#highproteinrecipes #asianmeals #mealprep #bulgogi #fitnessfood
POV you just found your new weekly meal prep fixation. Tastes better than takeaway, higher protein and a fraction of the cost to make
Thai red curry soup & rice
400 cals / 35g protein, recipe serves 4
1/2 jar of Thai red curry paste
Aromatics to taste
600g chicken breast
2 carrots
1/4 Kent pumpkin
Green veg of choice
Season w soy sauce, salt, pepper
500ml low sodium chicken stock
170ml light coconut milk
Lime leaves
Coriander & lemon to taste
Serve and enjoy with rice x
Eating healthy doesn’t mean cutting out the foods you love, it’s making them in a way that aligns with your goals and still tastes amazing.
Follow for more high protein recipes 🌶️🍛
#mealprep #highprotein #thaicurry #healthyfood #asianfood
Feels so good to get the creative juices flowing in the kitchen again and create some new recipes.
Bringing it make to the core of my mission which is to help you still eat the foods you love, just in ways that align to your goals. No more demonising Asian food as being ‘unhealthy’ or believing you only need boring meals to achieve your goals
All meals have over 30g of protein, balance of carbs, fats, protein and fibre and are meals you actually want to eat - bonus is they take less than 30 minutes to cook up 4 servings!
If you want to truly make a sustainable change in your nutrition, DM me or fill out the 🔗 in bio to make 2026 your best year yet.
#healthyrecipes #nutritioncoach #highprotein #highproteinmeals #mealprepideas
A healthy & balanced diet doesn’t mean giving up the foods you love. 🍕🍫 It’s about making nutrition work WITH your lifestyle, not the other way around.
We all think healthy eating looks like endless salads and no room for fun. But guess what? It’s so much more than that! 🥑🍔 From burgers to brownies, and everything in between balance is the name of the game. We’re here to help you hit your fitness goals, all while enjoying the foods you actually like! No need to sacrifice flavor for results.
So... who’s ready to ditch the “diet” and start living a lifestyle that actually works for you? 👇 Drop an “READY” in the comments if you’re ready to get started!
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#oneupperform #healthybalance #fitfood #nutritionmadeeasy #fitnessgoals #eatwhatyoulove #norestrictions #balanceddiet #nutritionlifestyle #healthyeating #wellnessjourney #fitnesswithoutsacrifice #mealbalance #mindfuleating #healthychoices #nutritionalfreedom
Powerlifters and strength athletes, listen up! If you’re cutting calories to lose fat but still want to keep lifting heavy, refeed days are your secret weapon.
What’s a Refeed Day? It’s a day where you temporarily increase your calorie intake, particularly carbs, to reset your metabolism and replenish glycogen stores. Think of it as a little breather for your body!
Why are they beneficial? ✅ Replenish glycogen: After days of training hard and dieting, your muscles need those carbs to fuel your lifts and keep you strong. ✅ Boost metabolism: Refeeds help prevent the slowdown in metabolic rate that often happens during prolonged calorie deficits. ✅ Mental reset: A refeed day gives you a mental break from dieting, so you can stay on track without feeling burned out.
Want to keep your strength and energy high while cutting fat? Consider a well-timed refeed day.
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#oneupperform #refeedday #powerlifting #strengthtraining #fatloss #powerliftingnutrition #athletediet #trainhard #strengthathletes #metabolismboost #glycogenreplenishment #performancefuel #recoveryday #caloriedeficit #trainingsmart #musclefuel #powerliftingjourney #strengthgoals
What people think creatine does: 💪 Makes you "bulk up" Creatine is often misunderstood as just a "weight-gain" supplement, but it’s way more than that!
What it actually does:
✅ It helps your muscles retain water and keeps them fuller, but it won’t make you gain unwanted fat. ✅Not just for your muscles, but your bones too! Creatine can help support your skeletal health. ✅ Creatine isn’t just for short-term gains, it can actually help with long-term health, supporting muscle function as you age. ✅ Believe it or not, creatine can help with mood regulation and reduce feelings of mental fatigue. ✅ It provides quick energy to your muscles during heavy lifts, improving strength and stamina during high-intensity training. ✅ Creatine helps speed up recovery by replenishing energy stores in muscles, so you're ready to go again sooner. ✅ Yes, creatine even supports cognitive function, improving memory and focus. ✅ It helps regulate the body’s energy systems, supporting better fat burning and overall metabolic function.
Creatine is a powerhouse supplement that does WAY more than just boost your lifts. Ready to get stronger and recover faster? Creatine should be on your radar. 💥
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#oneupperform #creatinebenefits #powerliftingsupplements #strengthtraining #athletenutrition #maximizeperformance #recoveryboost #trainhardrecoverharder #powerliftingnutrition #strongereveryday #brainpower #boostenergy #enhanceendurance #powerlifting #strengthandpower #trainsmart
SAVOURY PROTEIN OATS / PRAWN CONGEE
42g protein & 11g fibre
Recipe by @oneup.perform
Who said you have to give up your favourite Asian meals to hit your nutrition goals??
30g oats
10g chia seeds
5g hemp seeds
100g prawns
100ml egg whites
Chinese brocolli
Frozen peas, corn & carrots
Ginger & spring onion
Soy sauce, salt, white pepper, black pepper, chicken bouillon
Coriander
Kimchi
Save for your next high protein breakfast and follow for more asian recipes
#reels #highproteinmeals #highproteinrecipes #highprotein #explore #healthyrecipes #healthyfood #asianfood #asianrecipes #highproteinbreakfast #healthybreakfastideas #congee #healthyasianfood #nutritioncoach #nutritionist
🔥 20kg down with calories never below 2000, strength still climbing. First vid pre coaching, last vid is from last week!
Carlos has been working with me for around 40 weeks, and in that time he’s sustainably dropped over 20kg while still hitting huge PBs, including a 200x4 squat at 20kg lighter 💪
We never needed to push calories below 2000. Instead, we focused on:
🥣 Consistency with easy, satiating meals
⚖️ Strategic refeed weeks when diet fatigue crept in
🥗 Balanced, untracked weekend meals that allowed flexibility and social time while still nourishing his body
Because of Carlos’ incredible adherence to the plan, we were able to strategically bring him back to maintenance during push weeks, keeping training performance high, recovery on point, and results consistent.
His commitment to nailing the basics; meal timing, structure, and mindset has transformed discipline into genuine lifestyle change. That’s the biggest marker of success: being able to retain the results you’ve worked for.
“It doesn’t even feel like I’m on a diet.”
“It’s not just a diet anymore — it’s a lifestyle.”
Those words sum up the journey perfectly.
Now, we’re in a reverse diet phase, slowly increasing calories before his holiday setting him up to enjoy himself, maintain his progress, and go in strong before shifting gears toward the 83kg class next year 🏋️♂️
It’s been a true pleasure coaching Carlos this past year, his consistency, mindset, and trust in the process are what make transformations like this possible 🔥
If you want to lose fat, give yourself more food freedom, and build lasting results like Carlos 1:1 coaching spots are open. DM me or enquire via link in bio
#nutritionist #nutritioncoach #powerlifting #weightloss #clienttransformation #transformationjourney #weightlosssuccess #caloriecounting #foodfreedom
Strength and powerlifting athletes, we know you’re pushing your body to the limit every single session. But are you fuelling up with the right carbs during your workout? Let’s break it down:
Why do you need intraworkout carbs? ✅ Energy boost: Keep your muscles fuelled during long, intense training sessions ✅ Delay fatigue: Prevent that mid-workout slump and stay focused for those heavy sets ✅ Muscle sparing: Help prevent muscle breakdown by providing quick energy
What carbs are best? 🍌 Fast-digesting carbs like bananas, white rice, or honey can give you that quick energy hit when you need it most. 🍓 Simple sugars like fruit or sports drinks (no, seriously!) can help replenish glycogen levels mid-session.
Should you use them? If your sessions are intense or last over 60 minutes, YES, these carbs can keep you performing at your peak. Let’s fuel smarter, not harder.
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#oneupperform #intraworkoutfuel #powerliftingnutrition #strengthtraining #musclefuel #powerliftingdiet #carbloading #energyboost #athletenutrition #strengthathletes #fuelyourlifts #maximizeperformance #carbsforperformance #trainhard #fitnessfuel #liftinggoals #musclerecovery
Let’s talk about getting that fiber in while still enjoying a delicious, satisfying meal. This High-Fiber Veggie Stir-Fry packs in 12g of fiber per serving perfect for keeping you full, supporting digestion, and giving you that energy boost you need.
Here’s the best part: It’s simple, it’s quick, and it fits right into your lifestyle without making you feel like you’re giving up your favourite foods. 🍽️
What you’ll need:
• Broccoli, bell pepper, carrot, snap peas, and garlic for a flavour-packed veggie boost. • Tossed in olive oil, low-sodium soy sauce, and sesame oil for a satisfying savoury hit. • Want to make it a full meal? Serve it over brown rice for extra fibre and energy. 🍚
Just sauté, toss, and enjoy. You don’t have to sacrifice flavour to eat healthy nutrition that fits into your lifestyle is what it’s all about. 😋
Need help fitting healthy meals like this into your routine? DM me, and I’ll show you how to make your nutrition work for you, not the other way around!
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#oneupperform #highfiber #healthyeating #fiberrichmeals #easyhealthymeals #nutritionthatfits #satisfyyourcravings #fuelyourbody #healthyliving #nodieting #simplemeals #fitforlife #oneupperform #balancedeating #powerupwithfood #eatforhealth
