Nicola BT

I’m a health coach and single mom who totally gets the juggle of work, kids and feeling like yourself again.

I’m here to share easy, realistic tips, tasty recipes your family will actually eat and small doable habits to boost your energy and confidence.

24/01/2026

Lunch at the pizza was soo good! The combination of nduja and goats cheese with honey - si@ply the best.

10/01/2026

Birthday party for Florence. Wonderful catching up with so many people and the fire eater was amazing. Happy birthday Flo 🎂🎉🎈🎁

08/01/2026

🌟 NEW FOOD PYRAMID ALERT! 🌟
The latest dietary guidance just flipped the script on what a healthy diet looks like — literally! The traditional food pyramid has been updated to put real, whole foods like quality protein, healthy fats, fruits & veg right at the top, and push ultra-processed, sugary staples to the bottom where they belong. No more confusing “eat all the grains” model — it’s about nutrient-dense food that actually works for your body. 🍎🥩🥦✨

This matters because what we feed ourselves and our families impacts everything — energy, hormones, metabolism, mood and long-term health. That’s exactly why my InspireCore programmes focus on real food first:
• Balanced meals with protein that sustains
• Veggies & fruits that nourish your cells
• Healthy fats that support hormones & brain health
• No room for added sugars or overly processed foods 😉

If you’re ready to eat with purpose — the new guidelines confirm what we already do in InspireCore: give your body the nutrition it deserves. 🙌💚

05/01/2026

Hot bath better than a sauna?

If you don’t have access to a sauna (or the time/energy to leave the house 🙋‍♀️), a hot bath can offer many of the same health benefits — especially for women.

A hot bath can:
• Gently raise your body temperature (like a sauna)
• Improve circulation
• Support detox through sweating
• Help lower stress hormones
• Can improve sleep quality
• Soothe achy joints & tired muscles

For busy women, this matters because heat exposure can support metabolic health, nervous system regulation and relaxation — all things we desperately need more of.

The sweet spot is 20–30 minutes, comfortably hot (not scalding), a few times a week.

Bonus points if you:
✔️ Dim the lights
✔️ Add Epsom salts
✔️ Leave your phone outside the bathroom
✔️ Drink water after

This isn’t about “doing more”, it’s about using simple, realistic tools that actually fit into your life. Photo by the great Terence Donovan

04/01/2026

Sunday night and it’s back to school this week. So we do a “soft reset,” not a full routine overhaul - for us it’s trying to get back into bedtime routine so we can get up on time in the morning easily.

Instead of trying to fix sleep, lunches, homework, and activities all at once, pick one anchor habit for the week (e.g. consistent bedtime or packed lunches).
Once that feels steady, everything else becomes easier.

👉 Remind yourself: progress beats perfection.

03/01/2026

Such a fun day out on the Thames celebrating a friend’s birthday 🥂
Freezing cold but absolutely worth it for that sunset and the city lights. 🌅
What a treat ✨

02/01/2026

Borrowed from a friend

01/01/2026

We saw in the new year with cocktails and mocktails, karaoke and fireworks and a lot of laughter. Here’s to a wonderful 2026 with the same busy life, I’m just doing it with a little more kindness to myself 💛
Cheers to small habits, simple meals, and feeling better one day at a time ✨

30/12/2025

Ice skating fails, ride screams and lots of laughs ❄️🎢
A full-on day and my cheeks hurt from smiling 😊

Cold hands, happy hearts ❄️💙

29/12/2025

Another day, another family visit 💛
Another jigsaw on the table 🧩
Another glass of wine by the tree 🎄
And another much-needed catch up ✨

Nothing fancy. Just slow moments, familiar faces, and time together; exactly what Christmas is all about

28/12/2025

Oh my goodness — what a treat! 🎭✨

We’ve just been to the Robin Hood pantomime at the wonderful Fisher Theatre in Bungay, and it was an absolute delight. Proper laugh-out-loud funny, brilliantly silly, and full of that magical panto energy that has you grinning the whole way through.

We’ve been going to the panto every single year since Sofia was born 🥹 and it’s become one of those traditions I treasure so much. This year did not disappoint — I laughed, I cheered, I may have groaned at the jokes (in the best way).

It’s also such an important reminder of why we need to support our local theatres ❤️ They bring communities together, create memories for our kids, and give us a chance to switch off and just have fun.

If you’re anywhere near Bungay, go go go — you’ll leave smiling. 🎄🎶👏

Address

10 Broad Street
Bungay
NR35 1EE

Website

http://NicolaBT.com/

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