V Health & Fitness

18/01/2026

The first pillar is always nutrition 👇

The way we’re told to achieve body recomposition - losing fat and gaining muscle at the same time - especially as women, often misses the mark.

In reality, it’s the ultimate anti–yo-yo goal, and it’s built on consistency, not extremes.

After years of undereating and overtraining, a fitness professional explains how body recomposition really works.

17/01/2026

A few people asked me this week how I’m so disciplined.

I’m disciplined with my routine — not because it comes naturally, but because it’s a conscious choice. One that requires honesty, action, and sometimes sacrifice.

Routine is what builds discipline. It allows me to train consistently, eat in a way that supports my goals, and recover properly from both training and life stress.

If I didn’t have a routine to take care of myself, I wouldn’t be able to coach or support others properly. I want to do that whilst feeling good everyday that I can.

I see so many people who are great at helping others — but don’t routinely help themselves. They fight the process instead of committing to what needs to happen each day.

You can read the books, listen to the podcast, follow the latest diet or try to biohack your health — but if you’re not honest about applying the basics first, results will always be limited.

Start by helping yourself:
• Eat regular, balanced meals (prioritise protein)
• Go to bed earlier (that Netflix show will still be there tomorrow)
• Hydrate
• Move daily and plan recovery too

Be honest with yourself.
Control your habits — don’t let them control you.

31/12/2025

2025 — no big feats or recaps.
Just a pause to acknowledge that the year is done.

It’s been a tough one. In many ways, it was about survival…taking things one day at a time and noticing the small, simple things. That mindset has quietly threaded its way into my conversations with clients over the past few months:
Celebrate the small wins.
The little progress each week.
The improvement in mindset.
The strength that comes from being able to carry more load, whether in the gym or in life.

So often we move through the year wanting more. Bigger changes, transformations, things, holidays. And in doing so, we miss the small moments that actually make everything worthwhile — and the small changes that quietly add up to something much bigger.

Those conscious moments are what build habits. And small habits, repeated in the right direction, are what create lasting change.

As this year ends, it’s also worth looking back at where you started. Even if you’re not where you want to be yet, you are a different version of yourself than you were a year ago. The question is: how will your habits going into the next year continue to shape that?

Heading into 2026, I’ll still be focusing on those small, conscious moments — but I’ll also be maximising growth.
This year required a lot of treading water.
Next year, I’ll be swimming again.

Wishing you a Happy & Healthy New Year! ✨🐎

18/12/2025

Give the gift of health & wellness 🎁

If you’re still struggling to find the perfect gift, think about how you could help someone feel better, feel healthier, or feel more in control of their health.

Our lives are full of rushing around — and at this time of year, rushing to buy gifts for the sake of Christmas. Instead of adding more pressure, clutter, and chaos, why not encourage someone to slow down and pay attention to what’s happening physically and mentally?

Gift someone a pause.
Permission to put themselves first.
Time to address their energy levels, aches, posture, and overall wellbeing.

Here are some of my favourite people and brands I recommend for improving health while also supporting small and local businesses:

• Kiya Rainsford– Holistic treatments, meditation, and yoga sessions. Learn how to slow down and become more intuitive with your body and mind.
• – Lymphatic drainage with wide-ranging health benefits. You can also book in for a chat about heart health — she’s an Exercise Physiologist too.
• Mason Chiropractic – Posture checks and chiropractic treatments to help manage posture- and injury-related conditions.
• Rachel Emma Philpotts – The Burnout Bible (available on Amazon). A brilliant gift for anyone feeling overwhelmed — focused on improving stress, emotional wellbeing, and overall health through nutrition.
• Anne Roberts Hair & Beauty – Skincare, massage, and relaxation treatments. I especially love the Dermalux Red Light Therapy for healing and skin health.
• London Nootropics– Functional blends to support focus, calm, and energy without the jitters. A great alternative to multiple coffees.
• BetterYou Magnesium – A simple but powerful support for sleep, recovery, stress, and muscle health — especially at this time of year.

All of the above offer gift vouchers or easy-to-wrap wellness options.
I also have discount codes available for London Nootropics and BetterYou Magnesium — just message me if you’d like them.

If this year has felt overwhelming for you — or for someone you love — consider gifting health instead of clutter or something bought just for the sake of it.

17/12/2025

Don’t be most people.

This week remember to prioritise nutrition and hydration. When we eat well and fuel both body and mind, we cope with stress better, sleep more deeply, and feel more energised.

And don’t forget how good you always feel after moving your body, even if it means a walk outside you will fell better for it.

Stop yourself falling into the mindset of there’s no point because it’s Christmas, make it a lifestyle habit that you move everyday - that will make January easier to handle.

16/12/2025

December so far in eats…

Focusing on good food and simple shortcuts for busy days and evenings.

Bringing out the slow cooker when I know it’s going to be a long day — this one was lamb shoulder. Simple, comforting, and delicious.

Not missing meals or protein portions to keep energy up, support my immune system, and stay focused.

I’m tweaking and resetting targets because I still want to make progress through the silly season. That means:
• Not dropping protein
• Reassessing what I am and am not eating and adjusting
• Eating at home before heading out, so I’m not grabbing something that makes me feel worse or throws everything off

It’s not too late to feel good. Paying attention to your nutrition now means you can still feel good.

And yes, I’m still relaxing around food when I want to, just without the all-or-nothing attitude.

Don’t give up just because it’s December. If you stay consistent now, January won’t feel so daunting and it won’t be extra hard to get started again.

09/12/2025

Why I Eat Two Portions of Cruciferous Veg Every Day

This year I’ve been pushing hard to increase my veggie intake, especially cruciferous veg.

Why?

Because foods like broccoli, cauliflower, Brussels sprouts, and kale are packed with nutrients, fibre, and antioxidants…plus a whole list of benefits:
• Support hormonal balance
• Enhance detox pathways — helping my body clear toxins more effectively
• Reduce inflammation — improving recovery from training and supporting heart health
• Boost gut health & digestion by improving motility and feeding good gut bacteria
• Rich in micronutrients — helping me hit my vitamins/minerals for recovery, immune health, and overall energy
• Improve skin health with antioxidants that support collagen and protect against oxidative stress

I can massively feel the difference when I don’t include them, so it’s become a daily non-negotiable for me.

I include them in lunch and dinner, and I’ve started throwing a handful of kale into my shakes too.

Give it a try — your health will thank you.