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Coached by Cubby, Wallasey (2026)

16/02/2026

Diabetes and insulin

What is insulin? 🌟 (we should understand and be educated on this even if we are not diabetic, for the sake of our health)

Insulin is a hormone, we need this to survive, but just like high blood sugars, too much insulin can be damaging for many reasons.

Hyperinsulinemia in itself is damaging, it is linked to inflammation, cardiovascular disease and metabolic disorders.

Our organs need our help 👌 fuel your body with good nutritious food for good health.

We must also remove the stigma around diabetes - it is complex and difficult to manage, there is far more to diabetes than removing 'sugar'

❤️

15/02/2026

It is very easy to think 'there is nothing I can eat' with Diabetes. This is not true.

There is actually alot that you can eat with diabetes, it is basically food choices that we SHOULD be having anyway. Our world has given us multiple opportunities for packaged, un-natural foods to be the bulk of our diet - this has become our norm and this is unfortunately ruining our health.

Portion size is also key, particularly with diabetes. Carbohydrates will spike blood sugars, they dont need to be avoided they just need to be managed and balanced.

Of course we cannot be expected to avoid ultra processed foods completely but a significant reduction in these and having them as a treat rather than the bulk of our diet can do great things to our overall health and blood sugars.

There is alot more choices than listed on this post has a fabulous website with lots of recipes and food swap ideas

🟥Message me if you are stuck for ideas for food swaps 🌟👌 - happy to help

14/02/2026

We ALL start somewhere.

DONT be afraid to start.

Pushing yourself out of your comfort zone does so much for your mental health, your self confidence and your physical health.

Your own goals are important. Dont focus on anyone else. Own journey always ❤️💪

❤️

12/02/2026

Monday Meal Prep (even though its Thursday 🤪) - late post😆

6 meals

12 eggs ➡️ 3 tbsp cottage cheese ➡️ spices of your choice (chilli flakes, paprika and garlic here) ➡️ mix ➡️ pour into oven dish ➡️ add fillings of your choice (tuna here) ➡️ bake in oven approx 25 mins at 180 ➡️ cut into slices ➡️ put with side of your choice 🥬🫑🥦🥒🥔🍆🥥🥑🫒

(Broccoli for me as those who know me know i hate salad🤮)

Approx £8 in cost for 6 meals - better eating doesn't have to be expensive 👌 or time consuming.

11/02/2026

Some of the things we cannot control 🌟⬇️

There will always be things we cannot control. Instead of focusing on these, focus on what you CAN do.

I am by no means suggesting you should be aiming to try and do this many steps per day or go out running after work if you have a long working day/you dont run or you struggle with time - the point is finding what you might be able to do to INCREASE your movement.

Have you got 1️⃣0️⃣ minutes before you leave the house to get some steps in❓️

Have you got 1️⃣0️⃣ minutes on lunch break❓️

Have you got 1️⃣0️⃣ minutes after work❓️

Can you park further away❓️

Can you get off the bus/train at a different stop which is further away❓️

Have you got a spare pair of shoes you can take with you incase you get wet feet in the rain❓️

These are all things to think about. Having a role outside of the PT world which is busy and sedentary allows me to understand how challenging it is to stay active - its not about being the best and its not about being perfect - dont over complicated it.

Implement small habits changes, have a think about your day, a 10 minute brisk walk is better than nothing at all. It doesn't need to be complicated.

Aim to be better than you used to be. Dont compare yourself with anyone else.

09/02/2026

The GLUTES 🍑

Contrary to popular belief - glute exercises are not all about building that beautiful butt, infact they're much more than that.

The glutes are infact one of the most important muscle groups in the body (there are 3 glute muscles) with several roles:

▫️They stabilise the pelvis and hips
▫️They play an important part in normal posture
▫️They play a part in injury prevention of the lower limbs and lower back

And many more...

A sedentary lifestyle often leads to weak glutes. Particularly the glute medius muscle - which is vital for stabilising us when we walk and/or run. A weak glute medius can lead to reduced range of motion in the hips, knee injuries and lower back injuries.

In my role (as a nurse) I am very sedentary at a desk for 9.5 hours per day, this lack of movement over time has played a part in my weak glute medius which has played a part in an achilles injury when running.

Do not neglect your glutes or your strength training.

Strength training is far far from just appearance - its absolutely vital for our health in so many ways and injury prevention and rehabilitation.

These exercises are some examples of SOME of the exercises I have been doing to work on my glute strength, glute medius focus and hip mobility- there are many more.

Keep your movements slow and controlled - its important 👌

🍑

09/02/2026

Monday motivation

Do something today to move your body in a way that suits you.

Every single small change and effort matters.

Keep going 🌟❤️

08/02/2026

Why walking us good for us ⬇️

Walking is a fairly inclusive exercise/movement which most people can do. It can be adapted to different abilities through pace distance and incline.

Walking is good for our physical health and our overall wellbeing including our mental health.

1️⃣ Walking is good for our CARDIOVASCULAR HEALTH - Brisk walking is related to reduced risk of heart disease and reduced risk of early death (longevity)

2️⃣ Walking is good for WEIGHT MANAGEMENT - All movement matters, but brisk walking is very beneficial for weight loss due to the increase in energy burned.

3️⃣ Walking is a weight baring exercise - this benefits our BONES keeping them strong and helps build and keep MUSCLE MASS (which is vital as we age)

4️⃣ Walking outdoors increases exposure to VITAMIN D - we often lack vitamin D in the UK in the winter months. Vitamin D is essential for good bone and muscle health.

5️⃣Walking can improve MOOD - There is alot of evidence behind physical activity and the release of endorphins (natural feel good hormone), this is greatly related to improvements in anxiety and depression.....
....There are many other benefits to walking, particularly outdoors. We get to explore new places, catch up with friends/family by having long chats, meaningful conversations away from social media.

The UK is actually very beautiful and has endless amounts of walking trails, parks, coastal paths. We can improve our overall health by exploring these beautiful places.

Sunday reset - make a plan to get out and do at least one out door walk this week - then increase from there 👌🌟

03/02/2026

A home HIIT workout that can be done with no equipment. Each exercise has a regressed version (simpler) version for those who may need decreased intensity/beginners/reduced ability and cannot get onto the floor.

This is just an example of how some high intensity exercises can be made simpler.

Exercise and movement doesn't have to be complex or long winded

HIIT (high intensity interval training) is great for many things including cardiovascular fitness, fat loss and muscular endurance. Even 10/15 minutes of HIIT can be effective.

A beginners ratio may be 20 seconds work and 40 seconds rest (20/40) 2/3 rounds whereas more advance may be 40s work 20s rest at around 5/6 rounds.

Workouts can be creative but to be effective they have to be consistent and intensity and/or volume needs to be increased

02/02/2026

Progress is not ruined by events. Progress is ruined when we don't make better choices around these times.

We cannot be perfect all the time.

Some workouts are harder than others, some are not the best, the strongest or the fastest workouts like my run in this post ⬆️ but if we constantly chase our 'best time' or 'strongest workout' we are constantly in a competition and can beckme deflated and feel disappointment.

Sometimes its just about doing something‼️ Moving your body, getting back on track to remain the healthiest version of yourself you can be

Time with friends and family is invaluable 💖🌟

Aim to be better than you used to be. Not perfect.

❤️
🔑

27/01/2026

Exercise is a blessing NOT a punishment 🌟

We should not use exercise as a punishment for what we may have eat or drank - its a blessing being able to move your body, get out for a walks, use your legs or your arms independently - not everyone has the ability to do this.

Stay humble 💖

Move your body in a way that suits you. Different exercises and types of exercise suit different people, find what works for you. Something is better than nothing 👌

Think health, think longevity 🌟🏋‍♀️

❤️

26/01/2026

Normalise checking the ingredients ‼️

Ever wondered why bread lasts so long❓️ Because alot of it is now ultra processed.

We are faced with these foods everyday with a lack of education on how to live a healthier lifestyle and eat a healthier diet.

Ultra processed foods are damaging our health in many ways ‼️ They also affect weight loss due to hunger hormones imbalances and sugar spikes.

If it has multiple ingredients that you don't recognise and you would not find in your kitchen, then its like to be ultra processed.

Whole foods are best 💖

❤️

Coached by Cubby

16/02/2026

15/02/2026

14/02/2026

12/02/2026

11/02/2026

09/02/2026

09/02/2026

08/02/2026

03/02/2026

02/02/2026

27/01/2026

26/01/2026

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