Fitbuddie

26/12/2025

This is what Christmas looks like inside Fitbuddie 🎄👇

Not perfect.
Not restrictive.
Not “I’ll start again Monday.”

These screenshots show real people navigating Christmas Day by:
✔️ Eating foods they enjoy
✔️ Moderating, not denying
✔️ Letting indulgences in without losing control
✔️ Ditching the all-or-nothing mindset

This group isn’t about being “good” or “on track.”
It’s about learning what actually serves your needs and desires.

Inside Fitbuddie, you learn how to:
🥂 Buffer and manipulate your macros
🍰 Enjoy indulgences without guilt
🧠 Step out of the binge-restrict cycle
🔥 Stop aiming for perfection (because it backfires)

If you feel like you:
– Can’t moderate once you start
– Swing between “perfect” and “sod it”
– Overeat, then punish yourself after
– Keep shooting yourself in the foot with extremes

👉 This is the mindset shift you’re missing.

✨ Next Fitbuddie group starts January 5th
If you want fat loss without food fear, guilt, or starting over every week — this is for you.

Drop me a message to join 💬💚

25/12/2025

Let’s break it down ….

24/12/2025

One of my Fitbuddies — Sarah — felt the scales were the ONLY measure of fat loss.
And honestly? She’s not alone. I see this all the time.

If the number on the scale dictates:
• your mood
• your food choices
• whether you feel “successful”

…then we need to talk.

Because 👇
Scale weight ≠ fat loss.
And treating it like it is, is one of the biggest reasons people spiral, self-sabotage, or give up entirely.

Why the scales lie (yes, LIE) 🫣👇

• 💧 Water retention masks fat loss
• 🍽 Food volume & digestion affect daily weight
• 🧠 Stress & hormones play a role
• 💪 Muscle gain can keep weight stable while fat drops
• 🚽 Even the toilet can change the number/or being ill

So, when the scale doesn’t move, it does not mean “it’s not working”. Sarah’s message confirms this!

Why clothes matter more 👖✨
• Fat loss = less space taken up
• Looser clothes = body shape changing
• Jeans don’t care about water weight
• You wear clothes — not a scale

If your clothes feel better but the scale hasn’t changed — you’re winning.

The real danger ⚠️
Bad weigh-in → bad mood
Bad mood → “what’s the point?” eating
Guilt → back to square one

That’s not a fat-loss problem.
That’s a mindset & measurement problem.

Tough love 💥

If you let an inaccurate number decide how you feel and how you eat, you’re handing your power to the wrong tool.

👉 Fitbuddie coaching starts again 5th January — 1:1 or group. BOOKING OPEN NOW - whats app 07789812442today - SPACES ARE LIMITED to ensure you get the coaching attention you deserve!

23/12/2025

Do the scales make you cry? 😪😪 -

👉 Fitbuddie coaching starts again 5th January — 1:1 or group. BOOKING OPEN NOW - whats app 07789812442 today - SPACES ARE LIMITED to ensure you get the coaching attention you deserve!

23/12/2025

She plateaued — but weight-loss injections were never the answer.

After 6 weeks of consistent progress, one of my clients hit what so many people fear:
the scale stopped moving.

She even said:

“My body’s smaller now, so this is probably it.”

And here’s the important part —
she’s a mum of two young kids, busy, tired, juggling life…
and she didn’t want to rely on weight-loss injections to push past a plateau.

Not because they’re “bad”.
But because she wanted:
✔️ real habits
✔️ control around food
✔️ results that last without a medical crutch

So instead of panicking or assuming her body was “done”, we adjusted.

This is what breaking a plateau actually looks like ⬇️

✔️ Tweaked her macros to match her new body
✔️ Identified the small things she’d stopped noticing
✔️ Tightened up her training structure
✔️ Worked around real mum-life (not against it)
✔️ Added movement in realistic pockets
✔️ Addressed snacking honestly — no guilt, just awareness
✔️ Put simple food-prep systems in place

No extremes.
No “eat less, suffer more”.
No injections.

Just smarter adjustments.

Here’s what I want you to know 👇

If you’ve plateaued, it doesn’t mean:
❌ your metabolism is broken
❌ fat loss has “finished”
❌ injections are your only option
❌ this is just how life is now

A plateau is simply a sign that what worked before needs refining.

And that’s where coaching makes the difference.

✨ Next Fitbuddie group starts 5th January
✨ 1:1 coaching also available

If you’ve been stuck, frustrated, or quietly thinking injections are the only way forward — they’re not.

📩 DM me “JANUARY” and we’ll fix the plateau properly.

⸻

22/12/2025

This message landed in my inbox and I had to share it:

No panic.
No last-minute “what should I do?” messages.
No all-or-nothing approach 😅

Instead 👇
✔️ Planned ahead
✔️ Prepped food she actually enjoys
✔️ Made simple swaps without feeling deprived
✔️ Stayed aligned with what she wanted from this winter

Crudités ready.
A huge tray of roasted veg in the oven.
Chicken lasagne instead of beef/lamb for a lighter win.

No mince pies ❌
Fruit + low-cal, low-fat ice cream instead ✅
G&T over prosecco because it fits her choices 🍸

This is what mindset change looks like.
Not perfection.
Not restriction.
But asking one powerful question first:

👉 “What do I want to get out of this season?”

Her answer?
To feel like the best version of herself all winter – not just survive Christmas and ‘start again’ in January.

That’s the difference planning and intention makes 👊

19/12/2025

What if the real secret to lasting fat loss isn’t more willpower—but ownership, consistency, and learning how to shut down food noise before it runs your life? This newsletter breaks down why people-pleasing, quick-fix diets, and all-or-nothing thinking keep you stuck—and how small, smart adjustments stop the yo-yo cycle for good.
Click here to read :

http://eepurl.com/joVeq-/

Group and 1:1 coaching bookings are now open (coaching program starts on 5 Jan)—and if food noise is sabotaging you, listen to the latest Fitbuddie podcast episode here:

https://podcasts.apple.com/gb/podcast/the-fitbuddie-podcast/id1852301245?i=1000741393212

19/12/2025

Read this if you want to get into shape - part 2 -

Taking responsibility changes everything.It’s not your fault you struggle with food — but taking ownership gives you power to change it.It’s not your fault your boss is awful — but you can take ownership and leave.It’s not your fault your partner mistreats you — but you can stop putting ...

18/12/2025

🚨 THE SCALES ARE NOT THE BOSS OF YOU 🚨

This week, one of my Fitbuddie clients — Sarah — felt completely bogged down by the scale.
And honestly? She’s not alone. I see this all the time.

If the number on the scale dictates:
• your mood
• your food choices
• whether you feel “successful”

…then we need to talk.

Because 👇
Scale weight ≠ fat loss.
And treating it like it is, is one of the biggest reasons people spiral, self-sabotage, or give up entirely.

Why the scales lie (yes, LIE) 🫣👇

• 💧 Water retention masks fat loss
• 🍽 Food volume & digestion affect daily weight
• 🧠 Stress & hormones play a role
• 💪 Muscle gain can keep weight stable while fat drops
• 🚽 Even the toilet can change the number

So when the scale doesn’t move, it does not mean “it’s not working”.

Why clothes matter more 👖✨

• Fat loss = less space taken up
• Looser clothes = body shape changing
• Jeans don’t care about water weight
• You wear clothes — not a scale

If your clothes feel better but the scale hasn’t changed — you’re winning.

The real danger ⚠️

Bad weigh-in → bad mood
Bad mood → “what’s the point?” eating
Guilt → back to square one

That’s not a fat-loss problem.
That’s a mindset & measurement problem.

Tough love 💥

If you let an inaccurate number decide how you feel and how you eat, you’re handing your power to the wrong tool.

Fitbuddie coaching starts again 5th January — 1:1 or group.

If you’re ready to:
✔️ stop basing your happiness on scale numbers
✔️ learn tools to manage your mindset
✔️ focus on real, sustainable fat loss

📩 PM me for details.

Fat loss is a process — not a number 🔥

16/12/2025

Are you cutting your calories super low but still not seeing results? You’re not broken — you’re probably stuck in the restrict–binge cycle, moving less without realising, and feeling constantly hungry. Eating too little can actually hold back fat loss, because you can’t stay consistent and your body fights back with cravings, fatigue and low mood. Sometimes the answer isn’t to eat less… it’s to eat better and a little more so your body can actually respond.

If you want help getting out of this rut, DM me for coaching. My group coaching starts 5th January, and 1:1 coaching is available if you want personalised support and faster results. Let’s get you eating more, feeling better and finally seeing progress.

15/12/2025

There are biological, psychological, and sensory reasons why dark chocolate doesn’t trigger the same binge response as milk chocolate 👇

1. Sugar + fat = binge trigger

Milk chocolate combines high sugar + high fat, which strongly activates the dopamine system and drives loss-of-control eating.

Dark chocolate:
• lower sugar
• higher cocoa solids
• less “hyper-palatable”

So it simply doesn’t light up binge circuitry in the same way.

2. Bitterness creates a natural brake

Dark chocolate’s bitterness:
• slows eating
• reduces urgency
• signals satiety sooner

Milk chocolate is smooth, sweet, and melts fast — literally designed to be overeaten.

3. Lower dopamine spike = more control

Binge eating is about dopamine, not hunger.

Milk choc → spike → crash → keep eating
Dark choc → flatter curve → satisfaction without the crash

That’s why control feels effortless, not forced.

4. Stress regulation matters

Dark chocolate contains more:
• Magnesium (supports stress regulation)
• Polyphenols (linked to reduced cravings)

If binges are stress-linked, dark chocolate is biologically less destabilising.

5. Your brain categorises it differently

• Milk chocolate = reward / comfort / forbidden
• Dark chocolate = intentional / mindful

Different meaning → different behaviour.
Your nervous system isn’t being hijacked.

The important bit

You don’t lack discipline.
You’re sensitive to specific trigger foods — and without them, your regulation is normal.

Control isn’t a personality trait.
It’s a food–environment interaction.

Practical takeaway

Stop forcing moderation with foods that trigger you.
Lean into foods you’re naturally regulated around.

That’s not avoidance — it’s intelligent self-management.

If this resonates, my Jan 5th group coaching and 1:1 coaching focus exactly on this kind of food + mindset work.
Message me JAN to chat.

12/12/2025

Read this if you want to get into shape - part 1 -

Stop looking for “fat loss hacks.” They’re appealing because they seem like secret cheat codes — but every worthwhile goal requires effort.