No excuses

No excuses Hi comrades, and welcome to my health and wellness page! My journey so far…..

21/04/2026

Tuesday truth. On having my Avocado with egg on toast with seeded brown bread, all of this is so good for us, mental and physical health is king! i'm still working out in earnist, loving it! ###!

Me doing several sets of dead lifts, me getting into the swing and loving it last week, there are plenty more where thes...
24/03/2026

Me doing several sets of dead lifts, me getting into the swing and loving it last week, there are plenty more where these came from! ###

24/03/2026

Finally here again, am still working out and enjoying life! Some much needed and wanted pictures will be posted on here tomorrow now, though food diary today is as follows, and hope you like the food diary and its humour together with the fitness focus. NO EXCUSES 💪🔥

Right… let’s not pretend this was a “fitness influencer” day 😅

☀️ Protein bar & banana to start (good girl energy)
☕ Followed by… basically a coffee marathon ☕☕☕
🍽 Cottage pie x2 (solid, we move 💪)
🥪 Half a panini for tea (half?! who am I? 😂)
🍦 Millionaire ice cream (because balance, obviously 😌)

Now… REAL TALK 👇

What went RIGHT ✅
✔️ Ate consistently – no skipping, no chaos
✔️ Started with protein (muscles say thank you 💪)
✔️ Portions controlled – didn’t go off the rails
✔️ Allowed a treat without turning it into a full-on binge

BUT… here’s where I get told off (Emma I hear you 👀😂)

👉 I actually didn’t eat ENOUGH
👉 Not enough protein overall to build strength
👉 Hardly any veg – where’s the colour Sophia?! 🌈
👉 Running on caffeine like a machine ☕😂
👉 Tea was weak… body needs fuel, not vibes

The honest bit ❤️

This wasn’t a bad day… it was just a bit underpowered

And if I want strength, energy, and results…

👉 I need to EAT like it 💪

No excuses doesn’t mean starving yourself
It means fuelling your body properly so it can actually perform

So tomorrow?

More protein.
More colour.
More calories (yes… I said it 😅)

Because strong women don’t live on half a panini and good intentions 💁‍♀️🔥


:::

26/12/2025

Boxing Day 5K ✔️
While the nation debates leftovers vs naps, I negotiated with my trainers, ignored the sofa’s emotional manipulation, and went anyway 😄
Not about guilt, calories, or “making up for Christmas” — just choosing myself, one steady step at a time.
Turns out clarity comes faster than the sales.
No excuses. Just movement. ###

25/11/2025

Tuesday Truth:
One month till Christmas, which means mince pies are legally allowed at breakfast.
Healthy fact: the raisins count as fibre… which is good, because the rest of it is pure seasonal chaos 😂🎄
###

12/11/2025

Pea and Ham Soup: The Comfort Food With a… Musical Side 🎶😂

Today’s kitchen creation — good old-fashioned pea and ham soup! Packed with fibre, protein, and plenty of warmth for a chilly evening.

Now, let’s be honest… there’s a small chance I’ll be slightly more “musical” tomorrow. Peas contain natural sugars called oligosaccharides — they’re brilliant for your gut but sometimes like to announce their presence the next day!

Still, I’ll take a bit of extra wind over an empty belly any day. 😉 The flavour’s worth it — rich, smoky, and perfect with a chunk of crusty bread.

Remember: no excuses, just good food, good humour, and a good laugh at life’s little side effects ###

11/11/2025

Transformation Tuesday

There comes a point where you stop chasing fixes and start doing the real work — on your mind, your body, and your boundaries. I’ve learned that mental health and fitness go hand in hand; you can’t build strength in one and neglect the other.

I’ve faced my emotions, rebuilt my routines, and stopped leaning on people or places that kept me stuck. That feeling when you finally stand on your own two feet — that’s freedom.

Here’s to lifting our spirits as much as our weights, sweating out the stress, and choosing peace over chaos. Transformation isn’t a one-time thing… it’s a mindset. ###

05/11/2025

🍫 Healthy Chocolate Fixes – No Excuses Style!

Let’s be honest, we all love a bit of chocolate, and there’s no reason we can’t enjoy it and still stay on track! Here are some of my favourite ways to keep those choccie cravings happy and healthy:

1️⃣ Dark chocolate and fruit – a few squares of 70%+ cocoa with strawberries or banana. Sweet, rich, and full of antioxidants.
2️⃣ Cocoa protein porridge – oats, chocolate protein powder, splash of milk, proper comfort in a bowl.
3️⃣ Greek yoghurt mousse – plain Greek yoghurt, teaspoon of cocoa, drizzle of honey. Creamy, low-sugar, and lush.
4️⃣ Nut butter dip – a spoon of peanut or almond butter with a square of dark choc. Heaven.
5️⃣ Homemade hot choc – unsweetened cocoa, warm milk, and a touch of honey or cinnamon. Perfect little treat without the guilt.

Remember, it’s about balance, not cutting everything out. Chocolate’s allowed, love — just make it smart and satisfying 😄💪🍫

###

20/10/2025

Hi folks, still no excuses well and truly. Still doing as much as i am able to keep positive and to promote more self love too. Had a kidney infection and yet another ear infection but ear ear, sod it. Food diary today. 7-30 AM coffee with banana. Glass of water. Lucazade drank all day.

from 1 to 2, 4 mile run with stretches before and after. water taken throughout day.

8-30. Chese on toast with a mini bakewell tart. running my first chairasize class tomorrow at my local group so all's well. ###

10/06/2025

hi my beauties. not much gym work over the past month or so though I did a great workout at home yesterday a 5K workout on tredmill and 10 minutes on cross trainor.

Food diary yesterday. 8-30 AM. protein bar with probiotic yog, sipping a bottle of lucozade throught the day. Tea at half 6. Cottage pie. Had 5 glasses of water throughout the day and 1 coffee.

Tuesday 10th June. 8-30 AM. protein bar with coffee and yog. 1 PM. avacado with egg on toast seeded bread. Sipping bottle of lucozade throughout the day. 2 shortbread caramel biscuits.
8-30 PM. vegi chili home made with garlic bread. glass of water with 10 minstrals.
10-30 PM. hot chocolate ready for bed. Need to up my callary intake I know but am OK with it at mo. Happy eating and drinking and moving folks, ###!

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