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Nutrition First, Old Windsor (2025)

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

05/11/2025

Your body can’t tell the difference between emotional and physical stress. It just knows when it doesn’t feel safe.

When you skip meals, restrict too heavily, or live on caffeine and quick snacks, your body thinks something’s wrong. It raises cortisol, slows your metabolism, and holds on to energy — all in an effort to protect you.

It’s not broken or working against you.
It’s doing exactly what it’s designed to do under stress.

✨ Nourishment, rest, and rhythm are the foundations of balance. You can’t out-train or out-diet a body that feels unsafe.

Here's my top tips to lower nutritional stress:
– Eat balanced meals every 3–4 hours
– Include protein and healthy fats at each meal
– Stay hydrated
– Limit caffeine when tired, not use it to push through
– Honour rest days as part of your progress

03/11/2025

This week is Stress Awareness Week—and no wonder…

Being a busy mum or juggling a heactic work schedule is no small feat. Between taking care of the family, endless emails, and household chaos, it’s easy to feel constantly stretched, exhausted, and on edge.

What many don’t realise is how much stress impacts your gut, energy, and mood.

Your gut and brain are deeply connected. When stress runs high:
💭 Digestion can slow or become uncomfortable
⚡️ Energy levels plummet
🌧 Mood swings feel harder to manage

This is exactly what I see with my clients. That’s why so much of my work focuses on nourishing your body AND supporting your nervous system—so you can feel more like yourself again.

Here are a few quick ways to support your gut and calm your system:
✨ Nourish your gut – add prebiotics (oats, asparagus, bananas) & probiotics (yoghurt, kefir, fermented foods)
🚶‍♀️ Move mindfully – even a 5–10 minute walk can regulate stress hormones
💨 Pause & breathe – slow, mindful breathing soothes the gut and mind
🍲 Batch simple meals – quick, gut-friendly options protect your time and energy

Small, consistent steps can make a huge difference to how you feel—physically and emotionally, even on the busiest days - new mums, busy ladies get in touch to find out how we can heal your gut with just a few changes ❤️

30/10/2025

Back from a few days away in Greece with my family, feeling reminded that life is for living. 🌞

You can go on holiday and still nourish your body.
You can enjoy a fresh, balanced breakfast and still order the pancakes.
You can move your body one day and rest completely the next.
You can sip electrolytes and a cocktail by the sea.

Because health isn’t about perfection, it’s about balance.
It’s the small, mindful choices that make you feel good without guilt.

A holiday isn’t something to “get through” or “make up for” later.
It’s a time to rest, to restore, and to remember what joy feels like.
To wake without an alarm, to eat food that tastes like sunshine, to laugh, explore, move, rest, and simply be.

As we move through different stages of life, holidays start to look and feel different too.
Sometimes they’re full of adventure, other times they’re slower and softer.
And that’s the whole point, you get to do what you want, in the way that feels right for you.

You don’t lose progress when you step away.
You gain perspective, presence, and the reminder that balance is the real goal.

Here’s to holidays that fill your cup: mind, body, and soul. ☀️💧🍹

22/10/2025

Let’s be honest, sometimes our days can be so busy that we don’t even get time to think about lunch, let alone make it.

Today was one of those days for me… squishing in work around a workshop, clients, and everything else, alll the day before we fly away on holiday ✈️ I had minimal ingredients at home (finishing off what's in the fridge stage) so I headed to the shops in between my workout and my next client for a quick refuel.

When I got home, it took me just a few minutes to chuck it all together, I added some extra salad, chopped up my chicken and falafels with scissors (lazy or smart? 😏), and finished it off with a drizzle of honey and tahini. Simple, quick, and exactly what I needed.

It’s in these moments that it can feel so easy to grab whatever’s convenient or skip a proper meal altogether. But instead of overcomplicating it, I chose to keep it easy and nourishing.

This is what balanced eating in real life looks like and I'm all about ease. Not perfection. Not hours in the kitchen. Just small, intentional choices that make things easier for yourself while still supporting your energy, mood, and hormones ✨

Busy days don’t have to mean letting go of balance — they’re an opportunity to redefine it 💪🥗

10/10/2025

Sometimes it’s easy to get caught up in our thoughts, letting life’s little stresses weigh us down. 💭

To anyone carrying a lot on their shoulders — I see you, and I feel you. 💚

On World Mental Health Day, here are some gentle, powerful reminders:

✨ You don’t have to be everything to everyone.
✨ Slowing down isn’t weakness.
✨ Nourishing yourself — physically and emotionally — is an act of strength.
✨ Asking for help is courage.
✨ Conversations can be powerful first steps towards healing.

Your mental, emotional, and physical wellbeing are deeply connected — and they deserve attention every single day.

Take a moment today to check in with yourself, breathe, pause, and honour your needs. 💬
You don’t have to carry it all alone.

💌 If you’re feeling overwhelmed, my inbox is always open.

19/09/2025

As mums navigating our bodies and life after having children we often get caught up in what we ‘should’ look like…

We compare ourselves to old photos, pre-baby bodies, or the images on social media, and forget the real reason health matters.

Real health isn’t about appearance, it’s about how long you can play, how much energy you have, and how much fun you can enjoy with your kids.

💪 I want to have the energy to chase, lift, and laugh with my children without feeling wiped out.
🧠 I want to stay sharp, patient, and present, even on the crazy days.
❤️ I want to show my kids that taking care of yourself is normal, fun, and empowering.

Parenting is a marathon, not a sprint. Our bodies are built to last, and our habits now, nourishing meals, movement we enjoy, and intentional rest, determine our energy, strength, and happiness for years to come.

It’s not about perfection. It’s about long-term vitality and enjoying every moment with the people you love most.

💬 Parents, what’s ONE way you’re moving, eating, or resting to make life more energised, fun, and full with your kids?

19/09/2025

As mums navigating our bodies and life after having children we often get caught up in what we ‘should’ look like…

We compare ourselves to old photos, pre-baby bodies, or the images on social media, and forget the real reason health matters.

Real health isn’t about appearance, it’s about how long you can play, how much energy you have, and how much fun you can enjoy with your kids.

💪 I want to have the energy to chase, lift, and laugh with my children without feeling wiped out.
🧠 I want to stay sharp, patient, and present, even on the crazy days.
❤️ I want to show my kids that taking care of yourself is normal, fun, and empowering.

Parenting is a marathon, not a sprint. Our bodies are built to last, and our habits now, nourishing meals, movement we enjoy, and intentional rest, determine our energy, strength, and happiness for years to come.

It’s not about perfection. It’s about long-term vitality and enjoying every moment with the people you love most.

💬 Parents, what’s ONE way you’re moving, eating, or resting to make life more energised, fun, and full with your kids?

17/09/2025

Mamas, I’m so excited! 😍 I told you I was working on something in the background… and it’s finally here!

🌟 STRONG MAMA, HAPPY BABY STRENGTH CLASS! 🌟

I’ve had so many lovely mums reach out over the last few months saying they want to get back into exercise and prioritise themselves – but it’s hard with little sidekicks in tow! 💛

So… I’m starting up a class just for you beautiful mamas and your bubbas! 🎉

This class is all about building strength, boosting energy, and feeling amazing – while keeping your little ones close. Expect a friendly, supportive space where you can focus on you, lift, laugh, and connect with other mums. 🏋️‍♀️👶

📅 Monday 29th Sep – 1st class
⏰ 9:15–10:00am
📍 Wraysbury Village Hall
DM to book or for more info and share with your mama besties!

Bring your bub, your energy, and a big smile – let’s get strong together! 💪💛

15/09/2025

I did all the silly weight loss hacks, so you dont have to....

I spent a lot of my early 20s being aware of what I looked like. I knew I probably needed to live a healthier life and shift a few pounds, but I didn’t prioritise my health. Instead, I did what many of us do when we’re desperate to "lose weight."..

I crash dieted. I yo-yoed. I didn’t research anything, I just wanted quick results. And, as we all know, those results didn’t last.

Along the way, I learnt that my behaviour around food and my body needed to change. Our bodies are meant to change, especially as women, and we change with them. Skipping meals, cutting food groups, or overdoing cardio only harms our hormones, energy, and mood. I learnt how important it was to balance meals with protein, to introduce strength training, to learn how to stabilise energy, and to support my overall health.

And what I really learnt when it came to weight loss comes was that it's all about sustainability, not restriction. It comes from taking care of your body, not punishing it. There is no need to cut out a food group. Your body thrives on balance. The real keys? Personalisation, consistency, and sustainability. Focus on strength, energy, and habits that last. Embrace your body’s natural changes. Learn to nurture it , it will thank you for a lifetime.

I’m grateful I made that change in mindset and education, and I get to help so many women do the same.

🌟 If you can relate to any of the above, send me a DM to book in a free discovery call for my nutrition, fitness, and mindset coaching 🌟

29/08/2025

This one's for the sleep queens this morning!

I know this week has been a little off for me with sleep and some of my clients have felt the same. Weather change, bank holiday weekend? Something in the air… plus it’s Friday!

When you wake up tired or feel that afternoon slump creeping in, it’s often your body calling out for steady fuel rather than quick fixes. One of the simplest ways to support your energy is by fighting those natural reflexes of grabbing coffee and sweet treats. But keeping your blood sugar balanced and your mind sharper!

Try to prioritise complex carbs, protein and water throughout your day!

And remember this is especially important when we’re tired or have had a rough night’s sleep. Whether you’re a mama running on broken nights, or you’ve had a full-on week at work, the right food choices can help your body cope, recover, and keep you going. 💛

Nutrition First

12/11/2025

10/11/2025

05/11/2025

03/11/2025

30/10/2025

22/10/2025

10/10/2025

19/09/2025

19/09/2025

17/09/2025

15/09/2025

29/08/2025

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