Nourish & Mum

Nourish & Mum Build simple habits, feel more energised, and find ease around food - without extremes or guilt.

19/06/2026

Feeling massive despite doing everything right? Same.

Two things are happening. When it’s this hot, your body pushes blood to the surface of your skin to cool you down, which is why your hands, feet and legs feel puffy and swollen.

And around your middle? That’s probably the eating and drinking changes. Gulping water when you’re thirsty, more fizzy drinks, more snacks, less big meals - a change in your eating routine and more gassy foods can leave you feeling more bloated.

None of it is fat. Your body is just doing its job in 30 degree heat.☀️

Are you enjoying the warmth?

19/06/2026

Could this the reason you’re not losing weight?

This little experiment is a real eye opener.

I don’t go into the kitchen because I’m ravenous. I go because I’m bored, I need a break or because it’s pure habit.

But each time you pick at the chocolate, break off a bit of biscuit or choose a snack without thinking, it adds up.

100s of calories that you hadn’t accounted for.

Instead,
1. Walk away!
2. Have a drink. Does the job but way less calories
3. Plate it up. See it, sit down and enjoy it. Less likely to head back in within 5 mins.

Does wfh derail your progress? 👇

18/06/2026

Consistency doesn’t mean identical.

Weekends often look different - the food, the routine, the energy. That’s fine.

What’s not fine is treating Saturday and Sunday as two “free” days that undo everything you accomplished Monday to Friday.

Remember a loose plan still beats no plan.

DM me WEEKEND if this is where it keeps falling apart.

17/06/2026

Can we be honest? You’ve quit every plan you’ve tried.

So has everyone else.

They fail because you can’t stick to them with kids, a busy job and everything else stacked on top.

So find the bare minimum. Something you can stick to no matter what the week throws at you.

Here are my 3:
1. Protein at every meal
2. A slight calorie deficit
3. 2-3 strength training sessions a week (up to 30 mins each)

Anything else is a bonus.

The bare minimum you actually stick to beats the perfect plan you give up on. Every. Single. Time.

What are your non-negotiables? Tell me below 👇

17/06/2026

It's that they don't have enough time.

But time isn't always the problem. It could be a priority problem, it could be a planning problem, or a support problem, but it does sound like excuse after excuse.

This isn't to make anyone feel bad. These are just the truths that we sometimes need to hear.

We make excuses about doing things for ourselves, but if things keep slipping, you're still going to feel the same.

You're going to feel frustrated. You're going to have to start over again on Monday. You're going to hate your body, and you'll start losing your confidence.

At some point, if you want change, you're going to have to look at all of it, and you're going to have to TAKE ACTION. Action that doesn’t take up time you don’t have.

I've done it for myself, and I've seen my own clients do it too.

Comment ACTION, and I'll send you the manageable daily actions that will actually make a difference.

16/06/2026

None of us have time. We’re all busy. Find me someone who isn’t?

I’ve had 5 years of juggling work and kids, throw in a renovation, starting a business and now a wedding too!
Things don’t calm down. This is just life.

But nothing changes unless you take action. The right actions, fitted around your actual life - the school run, the broken nights, the commute. They WILL work. And they take less time than you think.

If you want change, you want to feel confident, drop some body fat, see some definition, you don’t need to wait for the right time. Just get the right support.

DM me READY if now is your time. Let’s talk it through.

nourishandmum

Running on empty and trying to eat well and get strong at the same time - nobody told you that’s the hard version.You’ve...
15/06/2026

Running on empty and trying to eat well and get strong at the same time - nobody told you that’s the hard version.

You’ve had the good weeks. But life keeps getting in the way. That’s just the reality of this season.

You don’t need another plan. You need something that actually works when life looks like this.

DM me READY if that’s you.

14/06/2026

12 weeks to go!!!

I’ve been coaching mums through this programme for months, but this time I’m the client!

I want to recomp - which means more definition, slightly less fat. I run lean the majority of the time, but this is my wedding! I’m allowed to want to feel in my best shape, and most of all feel confident in my dress on the day.

So I’m doing my own 3 month programme and documenting it (my meals, training and overall approach, the truths!)

The full week one breakdown and how I’m approaching my week 1 (two meals out, a 40th birthday party, school summer fair, office life) - all on substack.
Link in bio or comment SUB and I’ll send it straight over!

Follow along and let’s see what happens!

13/06/2026

You can’t overeat and be surprised by the number of the scale the next day. Own it.

BUT - that number isn’t all fat. Not even close.

Most of it is water retention and whatever is still making its way through your digestive system.

One number on one morning means nothing. The trend over time means everything.

This is why I weight myself daily, and choose not to have an emotional attachment to that number. I want the average over time to be going in the direction I’m aiming for. If not I make tweaks.

Save this for the next morning the scales ruin your day.

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