Debbie Neville

Debbie Neville Empowering women to feel strong, energized, and in control of their health. Health Scientist & Coach sharing real, doable strategies for lasting wellness.

Qualified Health Coach and Health Scientist

Worried about putting on weight over Christmas?Want to enjoy the festivities without feeling restricted?Don't worry, I'v...
03/12/2025

Worried about putting on weight over Christmas?

Want to enjoy the festivities without feeling restricted?

Don't worry, I've got you covered!

🎄 My Top 10 Tips for Eating Well Over Christmas (Without Missing Out!) ✨

Christmas is all about joy, connection, and delicious food—and you can enjoy it all without feeling sluggish, guilty, or overwhelmed. Here are my favourite simple strategies to help you feel energised, balanced, and still fully indulgent this festive season:

1️⃣ Don’t Skip Meals
Skipping breakfast or lunch to “save up” for a big feast often backfires, leaving you ravenous later. Eat balanced meals throughout the day to stay in control.

2️⃣ Prioritise Protein 🍗
Include protein at every meal—think turkey, eggs, yoghurt, salmon, or nuts. It helps keep you full and stabilises your energy.

3️⃣ Load Up on Colourful Veggies 🥦✨
Fill at least half your plate with vegetables. They add fibre, nutrients, and volume without feeling heavy.

4️⃣ Stay Hydrated 💧
Festive drinks, salty foods, and cold weather can dehydrate you. Keep water handy and sip throughout the day (sparkling water with berries feels extra festive!).

5️⃣ Mix Indulgence With Balance 🎁
Love mince pies? Chocolate? Christmas pudding? Enjoy them—just pair them with a nourishing meal so you don’t end up on a sugar rollercoaster.

6️⃣ Slow Down and Savour 🍽️
Take your time with each bite. You’ll enjoy food more and feel satisfied with less.

7️⃣ Watch the “Mindless Munching” Moments 🍫
The snack bowls, grazing tables, and bottomless tins of sweets can add up fast. Pause before grabbing—check if you’re hungry or just on autopilot.

8️⃣ Keep Your Favourite Routine ⏰
A short walk, a morning stretch, or even a proper breakfast can keep your body grounded during the chaos.

9️⃣ Choose Drinks Wisely 🍷
Alcohol can increase hunger and lower willpower. Alternate with water, and try lighter options like spritzers or alcohol-free fizz if you want to feel fresh the next day.

🔟 Be Kind to Yourself ❤️
You’re not “good” or “bad” based on what you eat. If you overdo it, breathe and move on. One heavy meal doesn’t undo weeks of good habits.

✨ Remember: Christmas is about joy—not restriction. Eat well, enjoy your favourites, and treat yourself with compassion.

👉 What’s the one eating habit you want to keep steady this Christmas?

(I've put mine in the comments 😀)

🎉 Something BIG is coming to kickstart your 2026!If you're ready to reset your habits, boost your energy, and feel amazi...
02/12/2025

🎉 Something BIG is coming to kickstart your 2026!

If you're ready to reset your habits, boost your energy, and feel amazing this January… stay tuned.

My New Year, New You Early Bird offer is dropping soon — and you won’t want to miss it!

Watch this space 👀

xx

The rain is NOT an excuse not to move.That's just old patterns you've heard over the years that your brain tells you. T...
01/12/2025

The rain is NOT an excuse not to move.

That's just old patterns you've heard over the years that your brain tells you. The brains primary function is safety. So keeping you inside is safe right?

Wrong!

It might save you getting wet but a coat and an umbrella can do that right?

What not moving will stop you from is:-

Movement

Flexibility

Lower Blood Pressure

A clearer mind

A happier mood

And an all round better version of you!

(Just showing you a picture of me walking along a very wet Poole Quay - practicing what I preach 🤣🤣)

💦 Winter Hydration Tip 💦When the cold weather landed, I used to find my hydration levels slumped. I just couldn't face...
27/11/2025

💦 Winter Hydration Tip 💦

When the cold weather landed, I used to find my hydration levels slumped. I just couldn't face downing two litres of cold water.

Can anyone relate?

But now I've got is sussed. Here is how I reach at least 2 litres a day in the winter

💥 Tip 1 💥

Make the water you drink warmer! Add some lemon slices, lime slices, orange slices, cinnamon, etc to it!

💥Tip 2 💥

Treat yourself to a mug that holds 500 ml.

Sounds silly but straight away you've simplified your water intake. 4 cups and your 2 litres are done!

💥Tip 3 💥

Before you dismiss them, please take a look at the huge range of herbal teas available. Caffeine free, huge choice of flavours, 4 cups a day and your 2 litres are done. See pic below of just some of my favourites..... and my 500 ml mug!

Enjoy!

Who's going to give some of these a try?

26/11/2025

What would you love to know more about when it comes to health & nutrition?

7-Day Walking Challenge Completed ✅This week, I committed to a 7-day walking challenge. I’ll be honest — I had two off-d...
23/11/2025

7-Day Walking Challenge Completed ✅

This week, I committed to a 7-day walking challenge. I’ll be honest — I had two off-days, but what matters most is this: even with those breaks, I still increased my daily step average by 500 steps.

That small, consistent increase adds up to something meaningful:

➡️ 3,500 extra steps each week

➡️ 15,000 extra steps each month

➡️ 182,500 extra steps each year — the equivalent of more than 140 km / 88 miles of additional movement.

The real message?

Progress isn’t about perfection. It’s about consistency, resilience, and showing up again even after a pause.

Small daily improvements compound over time, and this challenge reminded me just how powerful that can be.

And this is exactly why I’m a great health coach:
I don’t just teach habits — I practice them. I understand real-life obstacles and how to overcome them.

I know what it means to reset, recommit, and keep moving forward. My coaching is grounded in realistic, sustainable progress, not perfection.

Here’s to steady progress, sustainable habits, and proving that even small changes can lead to big results. 💪✨

☆☆ Keeping things real ☆☆I thought running a free 7-day walking challenge would mean loads of people joining in…Turns ou...
22/11/2025

☆☆ Keeping things real ☆☆

I thought running a free 7-day walking challenge would mean loads of people joining in…

Turns out it was just me! 😂

At first I felt a bit deflated.

Then I remembered — leadership isn’t about numbers.

It’s about integrity.

I committed, so I did it.

And on the last two days? Life got hectic and I didn’t manage my walk.

But here’s the thing:

Your results aren’t ruined because you missed two days.

Your goals don’t disappear because your schedule got messy.

This journey is about flexibility and sustainability — not rigid rules.

So I’m still proud of myself.

And if you’ve been inconsistent lately, I hope you’re proud of you too. ❤️❤️

Day 4. Consistently increasing my steps each day, without huge pressure. Just a simple goal for it to be more than what ...
20/11/2025

Day 4. Consistently increasing my steps each day, without huge pressure. Just a simple goal for it to be more than what I did last week.

You can be a size 6, eat what you like and appear on the outside to be healthy and yet your diet is full of sugars, over...
20/11/2025

You can be a size 6, eat what you like and appear on the outside to be healthy and yet your diet is full of sugars, over processed foods, fried foods and be a heart attack waiting to happen.

You can also be a size 18, eating a healthy nutritious diet, exercising regularly and generally be fit and healthy.

Only you know what you are fuelling your body with.

Whether you are setting it up for success.......or not.

I have met some of the fittest, strongest people at a multitude of different sizes.

I have also met some of the slimmest, healthiest people that are literally starving themselves to look like that and are utterly miserable.

I was once so slim, but I was literally living on salad leaves and meat. I was running miles and miles every week and frequently feeling faint and dizzy. Yet everyone thought I looked great! Bonkers isn't it?

Social media paints a picture about how we "should" look!

I say throw all that out the window, just work to be a happier, healthier version of yourself over time.

Be happy with you, right now xx

Day 3 - Walking ChallengeLast Wednesday 7,092Today 9975Small increases each and every day just by adding a few short wal...
19/11/2025

Day 3 - Walking Challenge

Last Wednesday 7,092

Today 9975

Small increases each and every day just by adding a few short walks.

Walking Challenge Day 2Exceeded by 2000+ steps!Some days will be easier than others to increase your steps. Today I walk...
18/11/2025

Walking Challenge Day 2

Exceeded by 2000+ steps!

Some days will be easier than others to increase your steps. Today I walked into town, walked back and then later walked to the beach. Later on I also went food shopping. As a result I smashed last weeks steps.

Tomorrow it might not be so easy and that's ok, I am just looking for an improvement overall. Small consistent steps.

Quick poll for anyone who celebrates Christmas 🎄👇What’s the ONE food you can’t resist at this time of year?Mince piesCho...
18/11/2025

Quick poll for anyone who celebrates Christmas 🎄👇

What’s the ONE food you can’t resist at this time of year?

Mince pies

Chocolates

Cheese boards

Buffets

All of the above 😅

Tell me yours!

I will share mine in the comments!

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