V Health & Fitness

02/03/2026

Improve your focus with Nutrition

Chatting to a client last week we discussed how to stay focussed on making the right choices in the kitchen or out, on moving when you don’t feel you have the energy, and how to prioritise the value of food when for years it hasn’t been something that came easy.

I believe that focus improves when you fuel your body efficiently through a balanced diet, achieving optimal balance with whole foods will support your physical and cognitive health.

I know this through my coaching experience because I see it in clients, when they practice the advice given they:
- have more energy
- their mood is better
- they are more emotionally regulated and they deal with life stresses so much better.
That then means they are in a better emotional state to make the best choices around eating and moving.

I also know it from personal experience, I work hard everyday on my routine, on my nutrition and on balancing my energy. I do this because I want to feel at my best as much as possible, plus I want to be able to show up for my clients and members and give them the service they are here for.

When I hit my goals my energy is steady throughout the day, no dips, no added stress, no headaches, I can perform at my best in my training sessions and I sleep well.

Plus, as a woman now in my 40s, I have noticed if I don’t eat enough it affects my focus and concentration a lot more. So this year I have also added in a Flow Adaptogenic Coffee in the morning - instead of a filter coffee. Flow coffee is from London Nootropics and has Lion’s Mane and Rhodiolife® in it. Lions Mane is proven to bring clarity and focus and I can honestly say I feel so much sharper by adding it in everyday - even around my cycle.

I always say eat first before supplements, so if you are eating a balanced diet already but still need a bit of help around cognitive health, especially those women who have the menopause on the horizon then I do recommend the adaptogenic coffees and I have a 20% code off you’re welcome to use - check out my referral link via my bio 🔝

16/02/2026

Yes it takes sacrifice…here’s how to make it easier

When it comes to fat loss there is a level of honesty and sacrifice needed - but many are put off by this and focus on restricting alone.

Instead of just thinking I need to cut out sugar/carbs think about what you need to add in.
If your diet is mostly carbs and sugar and you cut them to try and lose weight you’re going be underfueled and miserable - your body is intellegent - it will remind you ALL the time you need energy and if you don’t get the cues because it is down regulating it will then decrease your activity - this is where you don’t want to move, feel sluggish and heavy.

You then bounce back - and it becomes unsustainable.

Sacrifice of some habits and comforts is 100% needed - and when I coach I don’t sugar coat it - you need to be honest about what you are currently doing to then make changes.

This means we add in more to make the change easier on the brain and body, we eat more (a lot more!) whole foods, we don’t miss meals and we even add in another high protein snack that you probably don’t want - but guess what it work’s.

We include carbohydrates but intentionally choose the source of these and the timing of them around your training and activity.

We look at what is on the menu if you are going out to eat or, we eat before we go out - to be intentional about our choices.

Eating more of the right stuff keeps your energy up, your muscles fuelled and you don’t get those cravings that you think happen because you have a sweet tooth.

This is all supported in my coaching - I give you the education and the tools, but you have to practice and implement it.

My clients that are losing weight every week are the ones that are eating more than they have before - they are seeing the results because they are intentionally prepping and adding in before restricting - they don’t have the room for the habits that served them before and they feel more emotionally and physically regulated so they are able to make a better decisions.

This is even with my hybrid clients who I may only see once or twice per month - but support them weekly on my app.

07/02/2026

Do you think you have to be a certain type of person to enjoy the gym?

I hear this a lot:
“Working out just isn’t who I am.”

Big gyms can feel intimidating. Not knowing what to do, how equipment works, or whether you’re doing it right can quickly make exercise feel like something you don’t belong in. Add physical discomfort to that, and it’s easy to decide it’s “not for you.”

But feeling uncomfortable doesn’t mean training isn’t for you. Often it just means you’re challenging your current level — and that’s how fitness improves.

You don’t need to identify as a “gym person” to move your body consistently. You need sessions that make sense for your life, space for recovery, and movement you actually enjoy alongside structured training.

I’ve written more about this in my latest blog post and how I use a hybrid approach with clients.

https://www.vhealthandfitness.co.uk/post/do-you-have-to-be-a-certain-type-of-person-to-enjoy-the-gym

31/01/2026

January at the studio has been BUSY - and I love seeing it 💪

January is always the month where motivation is high, classes are full, and everyone is ready to work on their health and fitness. And it’s been brilliant watching so many of you commit and show up.

But here’s the reminder 👇
Fitness isn’t something we smash for a few weeks and then tick off. The real magic is finding what works for you and keeping it sustainable.

As we head into February…
Let’s not be the people who go too hard in January and then fade out when life gets busy again. Keep fitness high on your priority list - even if that means shorter sessions, walks, or just keeping the routine alive.

💥 Client shoutout 💥
Huge congratulations to Liam, who summited Mount Aconcagua in brutal conditions 2 weeks ago. Alongside teammate Steve, they were the only two from their group to reach the top - an incredible achievement.

Over the last 6 months, Liam’s PT and Pilates sessions have focused on rebuilding strength post elbow surgery getting him back to pull ups, alongside posture, controlled movement and breathing. On the mountain, he leaned heavily into those skills - slowing his pace, staying aligned, and using focused breathing to manage long, demanding days at altitude.

A great reminder that strength isn’t always about going harder - sometimes it’s about moving better and staying in control when it really matters.

✌️

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! ✨🐎