No.47 Nutrition - Health & Wellbeing

18/06/2026

Nothing beats fresh fruit in the warm weather. This bowl contains 1/3 of our recommended daily amount of fibre, packed with vitamins & minerals and it’s also a healthy sugar boost in the afternoon.
Pineapple, raspberries (from Dads garden), strawberries (from mine)dates & a tbsp of pumpkin seeds. Comes in at around 200kcal . I’ll take the 5g of protein it gives too 🤣👍

09/06/2026

Trying Aldis new Kombucha flavour….. think I might like it better than lemon & ginger. Gone are the vodka redbull days….. what’s happened to me?? 🤣🤣

03/06/2026

Good to see this on the news today
Backs up what I keep advising my clients and anyone that will listen 😊💪🏻
So many health benefits and the key to life longevity

Regular weight training can help you keep fit and strengthen muscles to live longer, research suggests.

31/05/2026

29/05/2026

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28/05/2026

Love this 👏👏

Yes, technically… I’m heavy!

I’m 5ft11, lift weights properly, have muscle mass and take up more space than the average fitness influencer on your feed.

And honestly? I’m fine with that.

I really do not care what the scales say! And you shouldn’t either.

Because I did not spend years training just to become the smallest or lightest possible version of myself.

Social media has completely warped what women think they’re “supposed” to weigh.

Every coach online seems to be:
5ft2
60kg
tiny waist
tiny frame

Meanwhile taller women with muscle mass are sat there thinking:
“Why do I weigh so much?”

Because you are not built like the majority of your IG feed.

Height matters.
Muscle matters.
Bone structure matters.
Training history matters.

I weigh more now than I did years ago when I was doing sweet f**k all and drinking like it was my last night on earth!

Yes I’ve been lighter during my competing years. I am most definitely not stage lean.

Yet now I’m:
✔ leaner than when I started
✔ stronger than I have ever been
✔ healthier - in mind and body
✔ more athletic - (questionable ha ha)
✔ eating more food - ALOT MORE
✔ and far less obsessed with the scales

“Heavy” does not automatically mean unhealthy.
And lighter does not automatically mean fitter.

The scales only tell you your relationship with gravity.
Not your health, confidence or body composition.

16/05/2026

So I know I am the annoying coach that’s constantly saying to people to up protein and 9 times out of 10 eat more. There is a method to my madness. Normally people are eating way below what their body needs to build muscle, burn fat and function in a healthy way. It is a scary place to be when you are on reverse diet but if it’s done correctly with adequate protein, carbs and fat, proper strength training and a good amount of steps you will in the long run be a healthier stronger person, which is essential as you age. It does mean you have to consider ignoring the scale weight and focus on strength, energy, sleep and how you feel. You won’t see dramatic drops of the scale normally and you feel like it’s completely wrong. This is all part of the process and the main thing is you have to be consistent! Scale weight is not the main goal, body composition is. Being a low weight does not always mean you are healthier, having more muscle and less body fat does. Muscle is key to life longevity, health and fat loss.
If you want to see the scale consistently drop whilst eating 1200kcal and you want a quick fix,I am def not the one to work with. If you want a long-lasting healthy attitude to food where you can actually eat more , and you want to be stronger and leaner I am. I’ve added these pictures to empathise my point . Have a great weekend everyone 😁👍