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Nutrition Guide
Fuel your body.
Build your results.
Take the guesswork out of eating.
Are you training hard but not seeing the results you deserve?
The truth is: your progress comes down to more than just your workouts.
Without a plan for your nutrition, you’re leaving results on the table.
That’s why we’ve put together our MOVE Nutrition Guide – completely free.
Inside, you’ll discover :
- Simple frameworks to structure your meals without obsessing over calories
- High-protein meal ideas that actually taste good
- Portion control methods that work in real life (not just on paper)
- The exact strategies our members use to drop fat, build strength, and feel energised
This isn’t another boring diet PDF. It’s the same approach we use at MOVE HQ to help busy people in Motherwell get leaner, stronger, and fitter—without giving up their favourite foods.
👉 Download your FREE guide today and start fuelling your results.
⚡ Results don’t just happen in the gym—they’re built in the kitchen.
Grab your guide now and take the first step.
STEP 1 GOAL SETTING
By setting regular and challenging, but achievable goals, students are encouraged to keep
working to progress and learn, whilst being rewarded for their accomplishments.
There will be times when your child will feel challenged by the journey they are on. They
are committing to change and to change, you must be challenged.
I want you to know that there is no failure in any of this. They only fail if they give up. If things don’t go according to plan, it doesn’t matter. It only matters that they do their best.
Look at it this way – when an airplane is in the air, it is off course 97% of the time and yet it
always reaches its destination. It does that by making constant course corrections-tiny
adjustments to continually improve. Those tiny course corrections will add up, just so long
as you give them time.
“It’s a long process, you’re building up, you’re learning all the skills, the confidence, it’s about honesty, it’s about persevering, not giving up.
STEP 2 ACCOUNTABILITY
Accountability is key to your child’s development, unless students are held accountable for
their actions, they will struggle to succeed.
Commitment is the first step in taking accountability and requires whole lifestyle changes.
We live in a world where we do everything fast. Have you ever been to the cinema and
watched a film about a superhero? We watch the film and see a life transform. Think of
Superman – a refugee from his home planet, trying to find a place in the world, facing his
arch nemesis and almost certain death, then overcoming adversity in time to save the
world. From birth to triumph in two hours. Life is not like that.
Nature comes in seasons. We plant a seed and then we wait. For weeks or months
nothing seems to happen. Then comes growth, from those vulnerable first shoots to mid-season
burst until, finally, we are able to harvest the fruits of our labour. It can take a long time,
years sometimes, for our hard work to pay off.
We firmly believe that you get out of your training, what you put in.
“Rivals Gym has definitely benefitted
them in so many aspects.
It’s made our lives easier… trying to get a then 8-year-old
to do homework was like pulling teeth.
STEP 3 DEVELOP CONCENTRATION & DISCIPLINE
Developing concentration skills from a young age can drive a child forward to success as
an adult by mastering the ability to lead with a clear focus and ignore distractions.
Delivered in dynamic sessions, a combination of fitness, fun and interesting techniques will
grip and enhance your child’s attention-span.
Discipline is a key part of establishing respect for ourselves, classmates, and instructors.
We incorporate valuable everyday life lessons such as discipline, respect and courtesy
into our programme.
“I love the values the club encourages children to adopt,
discipline and perseverance, among others.
The classes are super, and I would highly recommend
to anyone interested.”
STEP 4 TRAIN YOUR BODY
Physical fitness is a core focus of your child’s development, it has many benefits that go
beyond the limits of the body and enhance their wellbeing.
Feeling strong and in control of your body is empowering and instils confidence.
Our instructors are always encouraging students to get moving and get the most out of
every training session, teaching them to work hard and to learn the value of perseverance.
The combination of physically and mentally stimulating training drills and scenarios encourages students to be aware of their environment, to recognise potential dangers and how to
safely respond to them.
“Practical and easy to remember techniques that work
under pressure, delivered in a class with great mix of skill,
discipline & fun. My son loves it!”
STEP 5 DEVELOP CONFIDENCE
Bullying is a common experience for many children and teens. Students will learn to identify
different types of bullying, how to defend themselves from bullying behaviour and how to
use their voice and body language to raise alarm.
Confidence is a natural reward for children training in martial arts. As the future leaders of
the next generation, let’s ensure self-confident children have the best qualities to inspire others.
We try to protect our children as much as we can, sometimes the best way to do that is by
ensuring they can also protect themselves.
Learning simple but very effective self-defence techniques that young children can use in
dangerous situations, can be life changing for the whole family.
As parents you don’t want them jumping straight to fists,
you want them to use their words and that is exactly what
they’re doing here.”
WHAT'S THE NEXT STEР?
The next step is simple — start with MOVE Performance.
All you need to do is take action today. Once you join, you’ll get structure, accountability, and a proven plan that helps you finally make progress. You’ll train alongside a supportive community, stay consistent, and see real results in both body and mind.
Your journey with MOVE starts here.