HOPEFULLY by now you are seeing your cardio levels improve, boosting your endurance and stamina each week.

However, if instead you are finding that your fitness levels have remained the same, step back for a moment in order to see what is holding you back.

Progression in fitness does not come from exercise alone, your diet plays a considerable role and it is an area that many neglect.

For want of a better analogy, in order for a car to run properly you need to fill it with the correct petrol, you are not, then, going to reach your desired fitness level if you are fuelling up on the wrong stuff.

However, when there is so much ambiguity even among the health and fitness industry experts, it is easy to understand how consumers can become easily overwhelmed and confused.

Opinions on nutritional protocol varies immensely – the Atkins diet, the Paleo diet, skipping breakfast, not to skip breakfast, gluten-free, the Keto diet. Even diets dedicated entirely to an unlimited consumption of bananas.

With so many contradicting opinions on what we should and should not be eating, the food aisles are difficult to navigate.

The reality, no matter what way a diet is framed, is that you need to be burning more calories than you are consuming in order to shift body fat.

Many of us find that exercise justifies indulgence, and whilst that is true to an extent, the problems arise when we are consuming in excess. By all means have a sweet treat, but make sure your half-hour jog counts for something.

Fitness is about health, strive to have the vast majority of your calorie intake come from wholesome food sources such as fibrous carbohydrates, lean protein and vegetables. Fuelling up with quality nutrition will motivate your body to exercise, putting yourself in the right headspace.

Some examples of my go-to post-workout meals are fairly simple to chuck together. You don’t need to be spending ludicrous amounts of money on ‘superfoods’ in order to maintain an optimal diet.

For example, a mozzarella and chicken stir fry:

Cut up 250 grams of chicken and cook in a tablespoon of coconut oil.

Once sealed, chuck in a chopped pepper, courgette, onion and spinach.

Season with garlic and paprika (and any other flavours of your choosing).

Once all the vegetables have softened turn the heat off and add in 30 grams of mozzarella cheese.

Once the cheese has melted into the veg and chicken, either serve as is or place on a bed of rice.

If you are fancying something sweet you could also experiment with yoghurt and different toppings.

In the picture, I have the following:

A Muller Light vanilla yoghurt.

A handful of chopped strawberries

A sprinkle of almond flakes.

Sweet Freedom chocolate shot topping sauce (only a drizzling)

Two Border chocolate, stem and ginger orange cookies broken and crumbled over the top.

Eating healthy does not need to be fancy, nor does it require an abundance of ingredients. You also do not need to deny yourself completely or a little sweet treat here and there, if you make a certain food off limit then your diet can become mentally challenging, feeling like you’ve failed if you give in to temptation.

Do not make food consumption restrictive, for the most part if you are filling up on foods with good nutritional value then not only will you be enhancing your ability to perform physically, but you will also maintain optimal cognitive function.

Exercise and nutrition work synergistically, paying attention to both will ensure you reach your goals.