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03/12/2025

December is busy!

Routines go out the window, there’s chocolate in every room, school events every week, and suddenly both you and the kids are eating whatever’s quick and convenient.

And honestly? That’s completely normal.

But you don’t need a perfect December to feel good — just a balanced one.

Simple habits like adding protein to each meal, keeping easy snacks in the house, staying hydrated, and having fruit or veg at most meals make a bigger difference than you think.

And when it comes to festive foods? You’re allowed to enjoy them. No guilt. No “starting again in January.” Just mindful choices and a bit of flexibility.

Kids learn from what they see — not from strict rules. So if you can stay calm, balanced and relaxed around food this month, they will too. That’s the real long-term win for your whole family.

Keep the small habits. Enjoy the fun stuff. Drop the all-or-nothing mindset.

A healthy Christmas without the stress is 100% possible

27/11/2025

Being a parent means you’re juggling a thousand things at once — school runs, work, clubs, meals, cleaning, and trying to squeeze in a bit of time for yourself.

So if your nutrition has taken a back seat, you’re not alone.

The good news?

You don’t need strict diets, calorie counting or hours in the kitchen to feel better, have more energy or make real progress.

Small, simple habits that fit your actual life are what make the difference — and the research fully backs that up.

Prioritising protein, building balanced meals, eating more fibre, having a few “go-to” meals and keeping smart snacks on hand are all proven ways to improve appetite control, energy, digestion, mood and long-term body composition.

Start with ONE change from today’s post, repeat it this week, and you’ll be surprised how quickly things shift.

Consistency beats perfection — especially when life is busy.

You’ve got enough on your plate… your nutrition shouldn’t make life harder

25/11/2025

Most people I know or who I have worked with want to know how their nutrition can help in 1 of 3 ways:

1. To be healthier

2. To perform better, whether that is a specific training goal or just in life

3. To look good naked! 🙈

Most of their results come from these 3 things:

1. The quality of the food you eat. Varied, nutritious, less processed.

2. Protein!!! An adequate amount

3. Calories. Enough to support your goals

Getting these three in order will give you a head start on your nutrition

15/11/2025

Lovely early birthday meal out at last night for and had a good chat with

Food was amazing, would definitely recommend.

These kind of meals don't happen often, so we always make sure to enjoy them to the fullest, hitting that balance!

05/11/2025

Let’s make this simple. Every goal you have — fat loss, muscle gain, performance, or maintenance — comes back to calorie balance. Not a special diet, not cutting carbs, not magic supplements.

Just energy in vs energy out.

Your body burns a certain amount of energy every day through: • Metabolism
• Daily movement (including your job)
• Training

If you eat less than you burn → you lose fat.
If you eat more than you burn → you build muscle.
If you match what you burn → you maintain.

But here’s where people get confused

There are factors that change how many calories your body uses: • Metabolic adaptation from long dieting
• Hormones influencing appetite & energy levels
• Digestive differences affecting how many calories we absorb
• Medical conditions like PCOS or hypothyroidism that shift metabolic demand

These don’t break calorie balance.
They just change the numbers.

That’s why two people eating “the same” may see different results — not because energy balance is wrong, but because their energy OUT is different.

Understanding your energy needs, training load, and hunger patterns is what makes nutrition work for you — not against you.

This is what personalised nutrition coaching does:
It finds your numbers.
Your fuel needs.
Your path to progress.

Eat for your goal. Fuel your training. Track progress, not perfection.

28/10/2025

You can train harder, lift heavier, and push longer… but if your nutrition isn’t dialled in, you’re leaving results on the table.

Working with a nutritionist isn’t just for athletes — it’s for anyone who wants to perform, look, and feel their best.

A certified nutritionist helps you go beyond guesswork. They build a plan around your goals, your training, and your lifestyle, so you can fuel properly without cutting corners or killing performance.

You’ll learn how to eat for strength, endurance, recovery, and long-term progress — not just short-term restriction. And with the right support and accountability, staying consistent becomes second nature.

Studies show that personalised nutrition coaching improves adherence, body composition, and energy compared to generic plans (Ordovas et al., 2018; ISSN, 2018).

In short: you don’t need another diet — you need a strategy.

Because when your nutrition matches your effort, everything changes.

23/08/2025

Such an amazing time in Bali, relaxed (childfree), saw sunrises and sunsets, drank out of coconuts, and got some workouts in.

Although my unpopular opinion may be that Bali is overrated! 😬

21/08/2025

6-Week Nutrition Reset – Starts 1st September!

The end of the summer holidays is only a month away… and while the break has been amazing, let’s be honest: routine slips, habits drift, and before you know it, you’re feeling less in control of your nutrition and fitness than you’d like.

That’s where the 6-Week Nutrition Reset comes in.

This is not another restrictive diet. It’s a guided group programme designed to help you:

Rebuild healthy habits around food, movement, and lifestyle.

Take back control of your choices without cutting out your favourite foods.

Understand your nutrition so you can fuel your body with confidence.

Stay accountable and supported with weekly group check-ins and a like-minded community.

By the end of 6 weeks, you’ll feel lighter, stronger, and back in charge of your habits with the tools to maintain them long term.

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Programme Includes:

✔️ Weekly group coaching calls (via Zoom or in person)
✔️ Personalised nutrition targets based on your goals
✔️ Habit-tracking system to keep you on track
✔️ Recipe ideas, shopping guides, and easy meal prep strategies
✔️ Ongoing support and accountability in a private group

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🚨 Spaces are limited to just 15 participants so everyone gets personal support.

⏳ Registration closes midnight 31st August or when spaces are gone – whichever comes first.

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👉 We kick off Sunday 1st September – just as the holidays finish!

Message me to secure your spot now before they’re gone..

20/08/2025

Not sure which nutrition coaching option is right for you? Here’s a breakdown of my services

One-Off Nutrition Assessment (£50) – Perfect if you want an expert eye on your diet with clear, actionable recommendations.

1-1 Coaching (£150 then £75/month) – The most hands-on support. Daily check-ins, food diary analysis, education, and access to me 5 days a week. Fully tailored to YOUR goals.

Performance Package (£150 then£75/month) – Learn how to fuel for CrossFit, Hyrox or lifting. Includes calorie/macro breakdown, supplement guidance & weekly check-ins.

Rapid Fat Loss Protocol (£200) – Evidence-based, aggressive approach to fat loss. Structured, time-bound, and 100% tailored to you.

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Whether you want to perform better, lose fat, or improve your family’s nutrition — there’s an option for you.

DM me “COACHING” and I’ll help match you to the best fit.

19/08/2025

The Truth About Sugar (Evidence, Not Myths)

Sugar isn’t toxic or addictive — your body simply breaks it down into glucose, the brain’s main fuel.

The issue? Diets high in free sugars (added sugars and those in honey, syrups, fruit juice) can increase calories without filling you up. Over time, this can make weight management harder.

And no — sugar doesn’t cause hyperactivity in kids. RCTs show the “sugar rush” is a myth.

The best approach: enjoy fruit, veg, and milk freely, keep sugary drinks/sweets as occasional choices, and avoid labelling foods as “bad.” Moderation, not fear, is key.

Save this post to cut through the next sugar scare on your feed.

12/08/2025

Balanced Family Meals in Under 30 Minutes

Feeding the family doesn’t have to mean hours in the kitchen. Use this simple 4-part formula (backed by human RCTs) to build healthy, satisfying meals fast:

1 - Protein – keeps you full & supports muscle

2 - Colour – fruit & veg for fibre & nutrients

3 - Carbs – energy for body & brain

4 - Healthy fats – brain health & vitamin absorption

Example: Chicken stir-fry, 10-min wraps, or a tuna pasta bowl – all done in 30 mins or less.

If you tick off Protein + Colour + Carb + Healthy Fat, you’ve got a balanced meal for kids, parents, and athletes alike.

Save this formula & tag a friend who needs quick meal ideas!

05/08/2025

Good” vs “Bad” foods? Here’s why it can backfire for kids…

Many parents use these labels with the best intentions – but RCTs show it can lead to more food guilt and overeating later in life.

- Restriction fuels desire – When kids feel a food is “off-limits”, they’re more likely to overeat it when given the chance.

- Guilt around food sticks – Negative language can create shame and poor relationships with food into adulthood.

- It distracts from balance – Kids may think they’re “good” or “bad” depending on what they eat, rather than learning that all foods can fit.

What to do instead:

Use neutral language (“We eat more of this / a bit less of that”)

Focus on how foods help us feel and grow strong

Keep all foods on the table without making a big deal

Save this as a reminder: How we talk about food matters as much as what we serve.

Address

Manchester

Telephone

+447853649351

Website

https://forms.gle/h5Wg53yWyniXBPXi8

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