Judith Lewis Coaching

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Judith Lewis Coaching

💪Food, fitness & lifestyle coaching for women DONE with diet culture!
🙋🏼‍♀️From being at war with my body to treating it with respect.

16/08/2025

💔I know so many of you loved our gorgeous Toby. Sadly yesterday, we said goodbye to our handsome chap.

My best friend of 14 years. The most loyal dog who never left my side.

Our house feels so empty without you Toby.

Glad we got a wonderful last few days all together.

You were loved beyond belief our boy.

🌈💙

05/07/2025

Food is fuel. But it’s also so much more than that.

When you treat it like it’s only fuel, you often end up:

• Feeling guilty for enjoying it
 • Swinging between rigid rules and chaos
 • Worrying about how each meal will affect your weight or body composition

•Starting over and over

The women I work with, they’re juggling careers, busy days, parenting, extra commitments and high expectations…

They want to feel strong, capable, confident in their choices, not stuck overthinking every bite.

They know food plays a role in their health, but they also want freedom. Flexibility. Something that lasts beyond the next plan or fat loss phase

Because when food becomes a source of high pressure, it drains more than it gives.

But when food becomes connected to how you want to live & how you want to feel, it becomes easier to make choices that serve you long term.

We aren’t sacking off discipline altogether, we are redefining it…

So that you can show up for yourself in a way that is respectful, sustainable and empowering ✌🏼

21/02/2025

I won’t lie…

I took a social media sabbatical and it was good

Very good 🙊

Like very VERY good

So much so that I came back in Jan 25 and soon realised I wanted to take longer 😅

Taking a break from creating content, podcasts and writing emails has changed my life in unexpected ways 🙏🏻

I’ve had lovely messages from you guys, checking in with me to see if all is ok - so I thought it best I address the silence 😅

I’m doing good. Really good.

But now I have a dilemma, is it time to ditch posting on socials forever?😂

I don’t know about that…

My business has previously relied a lot on content creation after all

But I’m in no rush to force it either

So just saying hey! 👋

I still check in with my DMs etc- so you can still contact me etc

I’ll know when it’s the right time to serve you all again with 🔥 content

Much love 😘

16/01/2025

So how do you build a satisfying meal?

•Combine food groups! Try to include protein, carbs, fats and fibre at each meal!

•Flavour! It’s tempting to skip the butter or salad dressing to save calories, but often that’s where we also lose satisfaction. Whilst of course we may want to be mindful of how much we add, some is often more effective than none when it comes to balanced eating.

•Texture! Did you know that satisfaction also comes from mouth feel? Adding different textures like smooth or crunchy gives the meal variety and helps to hit the spot!

• Portions! This sometimes takes some trial and error, and our portion needs can also change depending on activity levels. If you’re finding yourself regularly snacking and grazing soon after eating balanced meals - chances are you may need to put a bit more on your plate.

It can sometimes be a tricky one to get your head round when you’re used to pulling back calories, but focusing on satisfaction is a game changer 👌

05/01/2025

Health & Fitness SHIFTS for 2025…

1. FOCUS ON ADDING more variety, flavour, and colour to your plate instead of stressing about what you ‘need to’ cut OUT.

2. EXERCISE OUT OF CARE & RESPECT FOR YOUR BODY, not as punishment or to burn off what you ate.

3. SET GOALS BASED ON WHAT YOU WANT TO EXPERIENCE & FEEL rather than chasing numbers for their own sake.

4. PRIORITISE REST, RECOVERY & SLEEP as much as you prioritise working hard—because BALANCE is key.

5. WEAR THE SPORTSWEAR YOU LOVE NOW, without waiting until your body is ‘good enough.’

6. TRAIN FUELLED, NOT FASTED—even if it’s just a little snack to boost your energy.

7. SET SOME GOALS THAT GO BEYOND AESTHETICS, like getting stronger, improving endurance, or learning a new skill.

8. FILL YOUR CAMERA ROLL WITH PROGRESS PHOTOS OF YOUR LIFE & EXPERIENCES, not just your body. They are usually way more fun to look back on 😉

9. WORK ON YOUR RESPONSE TO SLIP-UPS, seeing them as chances to learn and grow—not reasons to quit.

10. SUPPORT OVER ACCOUNTABILITY. Why? Accountability without support can often feel like unhelpful pressure. TRUE SUPPORT encourages growth without guilt or shame. (The kind of change that lasts)

Which of these SHIFTS will you focus on first? 🌟

01/01/2025

Happy New Year 🎉🥰🎊

I’ve missed you! - but I’ve LOVED every minute of my time away 🤪

Here’s to 2025 🙏🏻

What’s your focus for the year ahead? I’d love to know 😍👇

26/11/2024

I’m doing things a bit differently this December & it feels gooood

As someone who knows how to strive to finish the year STRONG…

(AKA pushing as hard as possible in all areas of my life at the detriment of my heath and wellbeing…)

I really just want to finish this year FAITHFUL 🙏🏻

Faithful to God, my family, my values, my health, my home & the people in my world.

There are things I want to be very diligent with as this year ends and I don’t want to risk being distracted or glued to my phone.

So as my coaching doors are closed to new clients until Jan, I’m also taking this opportunity to take a social media sabbatical 😅

I’ll still be sending out my weekly emails & may drop a podcast or two, so you can sign up for this via the link in my bio if you still want to hear from me.

Of course I will still be supporting my incredible clients behind the scenes.

But I’m excited see you guys NEXT YEAR should you stick around 😉

I’ll be here for the next day or two to finish up answering DMS 😍

Excited as ever for what’s to come 🎉

18/11/2024

Are your goals rooted in desire or fear?

Sometimes it’s soooo hard to tell the difference

As humans - we are wired to detect those fears, it can be driving us more than we realise

It can hugely benefit us to tap into what we desire over what we fear

A great way to start doing this is by thinking about what you want to move towards- rather than away from

There’s a big difference between putting on a face of make up as a form of self care and to express your personal style vs doing it to avoid dealing with what people might think of your skin if you go out without it.

Same with our food and fitness goals

When desire drives us, it’s much more enjoyable & peaceful

Here are some places to start with towards based goals…

I would then suggest delving deeper and asking yourself…

“What will be different in my life when I achieve this?”

(Check in again to see if that is towards or away from language 😉)

•I want to wake up and feel energised for the day

•I want to build a balanced relationship with food that is inclusive & healthy

•I want to enjoy social events and be relaxed around what I’m eating

•I want to create more headspace for fun and relaxing in my life

•I want to feel fit, strong & independent as I age

•I want to feel more at ease in my body

•I want to create a healthy lifestyle that is sustainable

What’s one thing you’re working TOWARD right now? 👇

15/11/2024

So… what if you don’t have to try to stop the thoughts?

What if you could make room for them to be there, understand WHY they are there and then choose HOW you want to respond to them?

You have the power to do that

It’s not always easy but you get to choose what supports you most right now

The most powerful shifts in our behaviours around food and fitness don’t happen because we push fat loss thoughts away

They happen when we stop letting those thoughts lead every decision

We want your values and the LIFE you want to lead those decisions

Fat loss may be part of that, but I bet it’s not ALL of that?

So next time the thought “I need to lose fat” comes up, try this:

Pause and ask yourself:

“What would fat loss give me?”

“What do I really want to feel right now?”

“What one supportive action can I take this weekend to cultivate that feeling?”

Can we allow those things to drive?

13/11/2024

Family dinners, date nights, fun food with the kids are meant to be enjoyed

Restrictive eating can feel like it gives us focus and control, but whilst it works in the short term, food can quickly become a battle where you’re constantly fighting against yourself.

The more mental energy your nutrition takes - the less sustainable your approach will be.

Sure, your body can make use of a stress response in an advantageous way…

That adrenaline boost you get when you sense you’re in danger? Works right? But you couldn’t run from that bear forever.

If your nutrition approach feels like a stressful, constant battle, then that’s a sign you would benefit from shifting towards Empowered Eating.

Just because you’re more relaxed around food it doesn’t mean you don’t care about making healthy choices. It actually helps you make healthy choices, but from a grounded, calm place - not a fearful one.

How can you shift your attention today to a place of making RESPECTFUL choices for your body & brain?

11/11/2024

Why uncover what’s behind your emotional cravings?

Because knowing why you turn to food helps you find real, lasting solutions.

By understanding your triggers, you can start meeting those needs in other ways.

It’s not about taking away food but adding in other tools that support you and align with your goals.

When you know what’s driving your choices, you can start to make changes that actually work long term.

You don’t need to be told what to eat

You need to look at what’s influencing your eating behaviours 💡

08/11/2024

What if we measured our progress like this… 
➡️ Eating without guilt or stress.
 ➡️ Training more consistently because you enjoy it, not because you feel like you should.
 ➡️ Finding more peace and joy with food—without the constant pressure to “earn” it.
 ➡️ Feeling stronger, both physically and mentally, each day.
 ➡️ Developing a deeper connection to your body and what it truly needs.
 ➡️ Noticing your energy levels soar as you start nourishing yourself better.
 ➡️ Getting better sleep and feeling more rested & focused each day
 ➡️ Building confidence from the inside out

➡️ Getting your butt to the gym on a ‘bad body image’ day because you don’t let appearance wobbles stop you
 ➡️ Enjoying social events without the anxiety of what you’re going to eat or stressed about how you look
 ➡️ Making healthy choices because you respect your body—not because you need to ‘fix’ it

What would you add?

What would be helpful for you to measure?

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