Results with Rio - Personal Trainer (2025)

13/10/2025

Med-style meatless protein packed buddha bowl that you can whip up in minutes with a hack you need to know about 😏⬇️

1️⃣ HACK: Mix your Hummus with greek yoghurt / Skyr - fat free optional. This also means you can save your money and opt for bog standard supermarket brand hummus as we’re going to make it creamy and delicious anyway 😏

2️⃣ Add in Chickpeas (ideally queens 👌🏻) - for extra protein, fibre & fullness

4️⃣ 🍅 Either chop up fresh toms or ideally shove in the AF on high/fry for a few mins to soften & blister - this works SO well with humous

5️⃣Chop the 🥑 into chunks

6️⃣Drain & chop some tinned anchovies 🐟 for that salty flavour punch (trust me it works) with added protein and great omega. If plant based or hate fish you could switch for chicken, extra chickpeas, or additional beans.

7️⃣Drizzle a Tsp of the anchovy oil or plain EVOO over the hummus and sprinkle with smoked paprika to add some more flavour. Grind pepper over everything.

8️⃣Serve with a toasted pitta.

You can also add leaves like rocket or top with seeds or pomegranate seeds for added nutrition if you have them but it’s an empty fridge day over here 😬

This can also be prepped in advance or shoved in tuppas for having on the go.. just maybe avoid opening in small spaces 🐟😅 Personally I’d put the hummus in it’s own pot away from the rest to avoid going too mushy.

Let me know if you give it a go ✨

13/10/2025

Med-style meatless protein packed buddha bowl that you can whip up in minutes with a hack you need to know about 😏⬇️

1️⃣ HACK: Mix your Hummus with greek yoghurt / Skyr - fat free optional. This also means you can save your money and opt for bog standard supermarket brand hummus as we’re going to make it creamy and delicious anyway 😏

2️⃣ Add in Chickpeas (ideally queens 👌🏻) - for extra protein, fibre & fullness

4️⃣ 🍅 Either chop up fresh toms or ideally shove in the AF on high/fry for a few mins to soften & blister - this works SO well with humous

5️⃣Chop the 🥑 into chunks

6️⃣Drain & chop some tinned anchovies 🐟 for that salty flavour punch (trust me it works) with added protein and great omega. If plant based or hate fish you could switch for chicken, extra chickpeas, or additional beans.

7️⃣Drizzle a Tsp of the anchovy oil or plain EVOO over the hummus and sprinkle with smoked paprika to add some more flavour. Grind pepper over everything.

8️⃣Serve with a toasted pitta.

You can also add leaves like rocket or top with seeds or pomegranate seeds for added nutrition if you have them but it’s an empty fridge day over here 😬

This can also be prepped in advance or shoved in tuppas for having on the go.. just maybe avoid opening in small spaces 🐟😅 Personally I’d put the hummus in it’s own pot away from the rest to avoid going too mushy.

Let me know if you give it a go ✨

15/09/2025

I am really excited to say that now the schools are back, so are Surrey Mums Meet walk & talks.... with a little change 🤩

This time I have decided that in order to make make the walks more manageable and be able to give you all more notice, I am going to be doing them monthly, always at the end of the month (most likely on a weds, thurs or fri).

As soon as the walk is done, the date for the next walk will be booked in so you know to get it in your diaries ☺️

So with that said, I’m super happy to say the next walk will be Thursday 25th September at 9.15am at Earlswood Lakes. We will grab coffees etc beforehand and set off at 9.30 walking along the top of the hill and back. Buggy friendly but If it is wet in the lead up it can get quite boggy.

The walks are usually for around an hour but often some who can stay around for a coffee or some lunch and a natter.

We usually still walk if it’s just a drizzle but if it’s due to be a wash out then we will switch to a coffee inside, all updates are always posted to the FB page so just make sure you check before heading off incase there’s a change.

Open to all Mums, whether your little ones are with you or at school (like mine who are 4 & 6 now so I’ll be solo 🙋🏻‍♀️). Whilst babies / kids are of course welcome, this is for you guys to do something FOR YOU for once.

If you feel better bringing someone without then that’s absolutely fine, but please also feel free to message me if it would help to have a chat before turning up ☺️

We always stop for feeds, to settle, for little legs to catch up etc - it’s just a super friendly and relaxed group going for a casual walk at your pace and needs, rather than an organised baby group 😁

The event page will follow on the page with all the details. It is helpful to have an idea of numbers so if you can reply on there then that is great but again there is no pressure at all if it changes.

Any questions please pop them below 👇🏻

Look forward to seeing some of you there 🥰

13/09/2025

Just a casual start to the weekend completing our first HYROX simulation with my doubles partner at 😎

No practice, winging it on transitions & splits, no idea of a time or pace goal and the runs through a wet muddy hilly field with a time of 1.09 - we’ll definitely take that 🤩🥳

Absolutely helped by a suprise appearance from my team and their signs towards the end 🥺🥰

Now just under 3 months until the real thing at the Excel on December 5th 😬
and if you don’t know what it is then check the last picture ➡️ Doubles run together and share the stations!

BRING IT ON 💪🏻

01/09/2025

6 years ago today my broken heart was finally taped back together and my dreams for a “mother daughter” relationship again became true ❤️‍🩹❤️‍🔥

All thanks to you my girl, who I know Mum sent to me.

My forever friend, I would be utterly lost without you.

And on Friday for the first time in nearly 10 years I got to have a proper big girl Mum & daughter date which was everything we dreamed of and more (feat. A surprise visit from our bestie 🫶🏻)

But clearly someone did not get her ability to walk or last the entire evening in heels from me or Nanny Noo 😅

We couldn’t be more proud of everything you are and always have been. For always staying so strong, caring, kind and positive even during your toughest times. For the most incredible compliments we get every single day about you even from strangers that just make our hearts burst.

Nola-Noo, you amaze us every day and always have.

The Glinda to my Elphaba, and then some.

🩷💚

29/06/2025

3️⃣4️⃣ It’s no secret that my 30s so far have been about surviving, but now it’s finally about thriving 💥🔮

Thank you for all the birthday love 💕

26/06/2025

PAN CON TOMATE - The best summery bite that you NEED to try 🍅❣️

SO delicious, easy, quick, refreshing, light, tasty, cheap and 1 medium Tomato = 1 of your 5aday 😏

No cooking required except toasting some bread 🙌🏻

Ideal for a snack, starter or light summery lunch ☀️

The only ingredient you may not have in already is the Toms, so this is a really easy go-to as you simply need:

🍅 Big Toms - You can opt for basic salad toms but large vine toms are worth the extra quality
🍶Extra Virgin Olive Oil
🍞Bread - Ideal with a nice sourdough or “fancy” fresh bread, but here I just used Bagel thins
🧂Rock / Celtic salt & Pepper
🧄 1 Garlic clove
🌱 Basil - optional but recommended

1️⃣ Grate the Tomatoes using the big side of box grater or a “storage grater box” is ideal for this😏 (approx. 2 salad toms per slice of bread depending on the sizes or how much topping you like)
2️⃣Toast the bread
3️⃣Peel the garlic clove and rub onto the toasted bread - If you like it more garlicky cut the clove in half first then rub the cut side on the bread
4️⃣Scoop the tomato out using a fork to leave a bit of the juice behind, and lay all over the bread
5️⃣ Drizzle on the olive oil, top with Salt & Pepper and some fresh basil if you have it

➡️ If you have leftover skins/tops from grating the toms don’t waste them - you can either add these on top or on the side with some of the oil & salt like above

It’s that simple 🤌🏻

Taking no responsibility if you find yourself eating on repeat like I am … but let me know if you do 😅👌🏻

29/05/2025

I hope your uniqueness, ability to make people laugh, happiness in the simple things and always just doing you in you own way will never change my boy❣️

You came bursting into the world, caused a mega scene, did things in a very unexpected unusual way, kept us really on our toes and made yourself known… and that’s never changed 😆

And we all bloody love you for it and all the lessons you continue to teach us that we didn’t know we needed to learn ❤️‍🔥

How are you 4️⃣ My forever baby 🥺

12/05/2025

Another day, another moment wondering what the hell I would’ve done in these situations if I wasn’t physically able to 🤯 and this is why we strength train & fuel well 🙏🏻⛽️

Met with a vomiting child in the playground at pickup 😩 so she had to go in the buggy out the sun. But A gets too tired to walk (aka a 4yr old weighted vest) so it was a one arm 30kg sled push + 15kg farmers carry up a hill in the sun.. after a 5.30am start, work from 6.30am, a sh*te insomnia sleep and a hefty conditioning CrossFit session in the midday heat 🥵

Aesthetics wouldn’t have saved me in this situation kids 😅

23/04/2025

🌈R A I N B O W C O U S C O U S 🌈 SO simple, filling, Preppable: Recipe below as requested ⬇️

Yes cous cous is a type of pasta 😱
Yes it’s a carb.
No it’s not bad for you 🤦🏻‍♀️

Please swipe for Exhibit B ➡️
Showing ALL greens
➕112kcals
➕ 0.4g of fat
for one serving (80g = 1/4 of this whole pack)
of GIANT cous cous.
Just so bad for you right 🙄

This massive roasting dish full only included 2 servings of CC and by adding a ton of roasted veg 🟰 Volume 🟰 Making it so filling and go a lot further.

It’s such a cheap, easy, tasty side, snack, base etc - just add some protein and off you trot. Day 1 it went with lamb & feta, day 2 topped with bolognese 😏

It’s ideal for fresh ☀️ meals and BBQs

This is SO simple to make, anyone can do this:

Veg
🥒Courgette x 2
🫑Red Pepper x 2
🧅Red onion x 2
🍅 Salad toms halved x 5
▪️Tossed in Olive oil, S&P & Garlic herb seasoning (or garlic granules)
▪️Roasted until soft & sightly charred - I finished in the AF for speed

🍚 Cooked the cous cous by the packet instructions - added 150g to 500ml boiling salted water for 7mins
▪️Added some veg bouillon (stock) to the cooking water for extra flavour
▪️As I made the CC before the veg was ready I drained and rinsed immediately in cold water to then mixed in a drizzle of olive oil to stop it sticking

➡️ Mix all together = it’s that simple ✔️

🧀 Feta goes ideal with this but I left out to add before serving depending on what we’re having it with and to help it last a little longer

As always, let me know if you give it a go 💫

20/04/2025

Don’t let the fear of having something stuck in your teeth, keep you from taking the damn photos 😅✌🏻🤦🏻‍♀️ ‘Cause all know the story by now….

Easter Sunday 2016 I didn’t take any photos of the day with my family, which was so unlike me.

But my bro very randomly took one photo of my parents late at night, which was so unlike him.

Turns out it became the most precious photo ever.

Shortly after he took it, Mum fell down the stairs (whilst celebrating her remission from stage 4 cancer) and the ability to ever have a photo with her again was ripped away in an instant.

But luckily I did have lots of photos with my mum to cherish, but not enough, especially not ones as a kid.

She was always behind the camera until I got older and started to be the photo-taker & selfies became a thing 😅

So whilst I find it uncomfortable, especially in public, I get in the photos for my children’s sake and ask for them to be taken. They won’t care if I don’t have makeup on, my hair isn’t done, that Joe Bloggs on the table next to us is watching us or I have a massive bit of food in my teeth (when I actually have MU on for once)✌🏻🤣 🙄

Because all I have now are photos.

And the imperfect ones are perfect, just like she was.
The ones that show her true self, the Mum I remember, making funny faces, dancing around, being totally weird, laughing her head off or has wild bed hair.
They don’t want the edits, they want you for you.
So the tooth invader is here to stay 😎

Of course we have memories too, but the photos help keep those memories very alive and have also kept her memory alive for her grandchildren that she never got to meet.

And hug, hug loads.
Squeeze everyone tight. Really tight.
Cherish your loved ones.
Tell them how great they are.
Dance together in the kitchen.

And have a Eggcellent Easter 🐣

14/04/2025

Yesterday’s Goodness-packed mega salads so you can enjoy your BBQ + some 5aday at the same time with 0 guilt (which you shouldn’t have anyway)😏

These can be prepped in advance and last a few days so you can then use for lunches!

As always this was a “throw it all in and hope for the best” so you can easily adapt dependent on what you have/like but heres what I used as they went down a storm…

(All veg was finely chopped)

1️⃣Essential potato salad but make it healthier
🥔 Baby pots boiled, cooled & halved
🥕Very small chunks of carrot, boiled & mashed (I didn’t peel) - you don’t taste this
🍃Fresh spinach
🌱Fresh parsley
🧅Red & spring onion
🍶 Big dollop of light mayo, 2-3 dollops of 0% greek yoghurt, tsp dijon mustard, squeeze of garlic puree, S&P, big drizzle of EVOO - I used roughly this amount for a whole pack of baby pots but it depends how saucey you like it. You can adjust the mayo/yoghurt ratio to preference too.

2️⃣The FRESHHHH Orzo Salad for the pickyer-eaters
🍚Orzo pasta - cooked to al-dente (I did 6/7mins), drained, add drizzle of EVOO to help not-stick and leave to cool completely
🍅Toms
🧅Red onion
🫑Pepper - red is best for this IMO but it works with any
🥒Cucumber
🧀Light Feta
🌱Dried oregano - lots mixed in as this is the main flavouring
🍃Fresh spinach (optional)
🌿Fresh basil (optional)
🍶A little more EVOO if needed to coat everything with S&P

3️⃣Multivit chickpea salad - this one should be made at least an hour in advance for the cabbage & chickpeas to soak in the dressing & soften a little
🫘Drained & rinsed tin of cooked chickpeas
🍅Toms
🧅Red onion
🥒Cucumber - de-seeded for this one to avoid it going soggy
🥬White cabbage - when thrown in the bowl, pour some lemon juice over the cabbage, it forms part of the sauce but you want it to make sure it gets to the cabbage to soften the bite of it
🫛Green beans - cooked & cooled & sliced into little chunks (optional)
🍃Fresh spinach
🧀Feta
🫑Pepper
🌿Fresh Parsley
🌱Fresh basil
🍶 EVOO, honey, garlic puree, Red wine vinegar, more lemon juice, S&P - make to taste before mixing in

Let me know if you give them a go 💫

Results with Rio - Personal Trainer

13/10/2025

13/10/2025

15/09/2025

13/09/2025

01/09/2025

29/06/2025

26/06/2025

29/05/2025

12/05/2025

23/04/2025

20/04/2025

14/04/2025

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share