Nutrition First

08/12/2025

Yesterday I completed HYROX… and it was one of the hardest and proudest things I’ve done in a while!

Stepping into that room was something I had never experienced before, but I’m so grateful to have been part of it, the energy, the fast, determined women, the mix of excitement and overstimulation. It was empowering and scary all at once!

I’m so grateful my client, also a fellow mum who has worked with me since she was 6 weeks postpartum, asked me to do it with her because I probably wouldn’t have signed up myself, and having her beside me made all the difference. Doing this together was a real celebration of strong mums, strong women, and a reminder of the community and support that makes challenges like this so special!

As a PT, there’s a misconception that it would be easy for me, but HYROX pushed me in so many ways! I used to do a lot of charity runs before I had my daughter. Back then, I had hours to put into training, guaranteed sleep, and could fully throw myself into the process. Yesterday, the cause was me,  my strength, my resilience, my body since having Baby Queen, with all my back issues and everything that comes with motherhood. This was the first real physical challenge I’ve done since having her!

I didn’t do it to prove anything to anyone. I did it for myself, and to represent the average woman, the women I work with, the women juggling life, work, being a parent and trying to prioritise her health and wellness wherever she can!

Crossing that finish line came with a quiet, deep sense of pride, a reminder that showing up fully, even when it scares you or is hard, is always worth it. HYROX humbled me, challenged me, and reminded me of my resilience and the strength we all carry when we commit to ourselves! Sometimes the best way to find out is to just go for it! The feeling of accomplishment is a new level! So go sign up for that thing you've been thinking about; whether its a 5k, 10k or even just getting started. You can do it!

06/12/2025

Here’s what I’m focusing on today before HYROX tomorrow!

Today is all about supporting my body, dialling in my mindset, and stepping into that strong, steady, confident energy I’ve been building for weeks.

My HYROX pre-race day focus:
• Hydration on point — electrolytes + steady sips all day
• Fuel with intention — balanced carbs + protein to keep energy high
• Gentle movement only — staying relaxed, not tired
• No new foods or supplements — trusting what works for me
• Kit laid out — shoes, layers, snacks… all ready
• Early wind-down — calm nervous system = better performance
• Mindset dialled in — visualising strength, power, and flow

Tomorrow is about showing up, pushing my edges, and proving to myself what I already know: I can do hard things.

HYROX — lets see what we can do!!! 💛🔥👟

04/12/2025

It’s so much harder to keep your water intake up in winter, you’re cold, wrapped in layers, and not craving an icy bottle like you do in July.

But hydration in the colder months is just as important, especially for energy, digestion, skin health, and hormone balance.

When the temperature drops, your body loses water through breathing much faster than in warm weather (hello frosty morning walks), and indoor heating dehydrates you even more.

Here’s how to make hydration feel easy and comforting this season:

💧 Sip warm water, herbal teas, or infused hot water
🍊 Add citrus, ginger, or berries for a boost of flavour
🌡 Keep a glass or bottle visible on your desk
🥣 Remember that soups, stews, and fruit count too
⏱ Create small habits like a glass with each meal
🌿 Think “hydration equals energy”, not just thirst

Being well-hydrated supports your mood, metabolism, skin, focus, and menstrual health, even when you don’t feel thirsty.

Your body still needs it!

Stay warm, stay nourished, stay hydrated.

02/12/2025

If I were postpartum again, one thing I’d focus on daily is protein at every meal.

Your body is healing tissues, repairing muscles, managing broken sleep, producing milk, and navigating huge hormonal shifts.

Protein makes that recovery smoother. It helps stabilise blood sugar (goodbye crashes), supports mood, and gives you the steady energy you need to get through long days!

Aim for 20–30g per meal , not perfectly, just more often than not.

Quick ideas: eggs, Greek yoghurt, tofu, salmon, chicken, beans, lentils, protein shakes, cottage cheese, prawns.

This isn’t about restriction or “getting your body back”
It’s about nourishing the body that’s carrying you through motherhood. Start with protein, the rest builds from there. 💛

01/12/2025

When it comes to events like HYROX or long runs, the hard work is always in the training, the discipline, the consistency, the days you show up even when life is busy and full. Don’t get me wrong, I’m a little scared, but that’s exactly what makes this process so powerful. That’s the part that really tests you. Race day is just the celebration of it.

So this week, I’m focusing on:
• Fuel that supports my energy
• Movement for technique and keeping my back safe
• Rest without guilt
• Reminding myself that I’ve already done the hard part

Here we go!

28/11/2025

A nutritional deficiency assessment helps you get tailored, personalised guidance, no guesswork, no trial and error. Its one of the key assessments that I use at the start of all my programmes to get a full picture of your hormones, energy, digestion, stress, sleep, cycle, and lifestyle.

Many common symptoms like:
• Low energy
• Bloating
• Brain fog
• Low mood
• Hair thinning
• Irregular cycles

…can be linked to nutrient gaps like iron, B12, vitamin D, magnesium, zinc, iodine or omega-3s.

And the best part?
It’s non-invasive, no blood tests required, just a thorough review to reveal what your body truly needs!

Knowing your deficiencies means you can:
✨ Support your hormones
✨ Boost energy + mood
✨ Sleep better
✨ Reduce bloating
✨ Nourish your body from the root

Don’t jump into speding money on tonnes of supplements, get clarity on what YOUR body actually needs first.

💥 Black Friday idea: Book your assessment now and start your wellness journey with confidence, not guesswork!

26/11/2025

When health feels confusing and you don't know where to start, it might be a sign to see a nutritional therapist:

Heres some reasons why:

1. Your energy is all over the place
If you’re constantly tired, wired, or crashing mid-afternoon, it could be a sign your blood sugar, hormones, or nutrient intake need support.

2. You’re struggling with digestion
Bloating, constipation, loose stools, reflux, or feeling “puffy” after meals can all be signs your gut needs personalised guidance.

3. Your hormones feel out of balance
From PMS and irregular cycles to perimenopause symptoms, nutrition plays a huge role in supporting hormonal health at every stage.

4. You’re feeling stuck with weight changes
Whether it’s sudden weight gain, loss of muscle tone, or difficulty losing weight even with “healthy” habits — a tailored plan can help you understand what your body actually needs.

5. You’re overwhelmed by conflicting nutrition advice
If Google, TikTok, and “what worked for your friend” have left you confused, a nutritional therapist helps cut through the noise with science-led, individualised support.

6. You’re dealing with skin issues
Acne, eczema, dryness, or inflammation can often be linked to gut health, stress, or nutrient deficiencies.

7. You’re preparing for pregnancy or supporting postpartum recovery
Your body’s nutrient needs shift massively — support here can make a world of difference to energy, mood, and recovery.

8. Something just feels “off”
You can’t always pinpoint it, but you know your body. A nutritional therapist helps you explore root causes, not just symptoms.

A nutritional therapist helps you understand what your body is asking for , so you can feel energised, balanced, and in control again.

If any of these resonate, book a free discovering call with me and let's talk it through ❤️

17/11/2025

13/11/2025

Meal prepping and eating healthy doesn’t have to be overwhelming! 🙌

Keep it simple: 10 minutes in the air fryer for some pre-marinated chicken = lunch sorted, plus leftovers for tomorrow. Multitask while it cooks and suddenly healthy eating feels easy, not stressful. 💡

Small, consistent steps make a big difference — and it’s totally doable, even on a busy week! 💪

What’s your favourite quick healthy hack?

12/11/2025

We schedule everything for our little ones… nap times, outfits, bags packed, even where we’ll grab lunch - We make sure the menu or place caters to them, and we pack masses of snacks just in case, am I right? - It's a super power and we do it on autopilot on little sleep too!

You would not miss a feed or a meal for your little one! But if mama’s not fed? She’s running low on energy, skipping breakfast, grabbing a coffee and a slice of cake or a croissant at lunch because there’s “no time.” She’s missing opportunities to nourish herself, stabilise her mood, and fuel her energy. Life feels harder, more sleepy, and more stressful… and it doesn’t have to. 💛

And no mama, I'm not telling you to start cooking 3 course meals for lunch and dinner, but start small and make sure you are taking care of yourself. Plan one snack or batch cook one meal for yourself (just like those little egg muffins/pancakes that we all made for our bubbas at the weaning stage). I always like to keep a nut bar in my bag or car, it’s an easy way to make sure you’re cared for too and you're never to far from something nourishing 🥗✨

You can’t pour from an empty cup.

10/11/2025

🌸 Mamas, come and join us again! 🌸
We’re so excited to bring you another Education & Wellness Morning — a beautiful blend of expert advice, connection, and a little self-care just for you.

This time, we’re going bigger and better! 💫
You’ll enjoy more shared wisdom, hands-on sessions, and even the chance to experience mini treatments to help you feel restored and refreshed.

Expect:
👩‍🍼 Expert talks on women’s health and wellbeing
💆‍♀️ Access to mini treatments and interactive sessions
☕ Nourishing snacks, mindful moments & heartfelt connection

It’s your time to pause, learn, and reconnect with yourself — surrounded by other incredible mamas.

📍 Delta Hotel Heathrow Windsor
🗓️ Wednesday 10th December 10:30am - 12:00pm
🎟️ Tickets £32.50 — reserve your spot today!

https://www.eventbrite.co.uk/e/mamas-wellness-and-education-morning-tickets-1967643821638?aff=oddtdtcreator