Nourish & Mum

Nourish & Mum Build simple habits, feel more energised, and find ease around food - without extremes or guilt.

04/05/2026

Unpopular opinion: you don’t need a gym to look toned.

The toned look is muscle with low enough body fat to see it. That’s it.

Your muscles don’t know if you’re in a gym or your living room. They just know if they’re being challenged.

Bodyweight. Resistance bands. A dumbbell. Weight plates. Progressive overload (harder over time) - that builds muscle, and muscle is what gives you the shape and definition you’re after.

Two solid sessions at home every week beats waiting until you can get to the gym.

Start where you are. 💛 and start now.

03/05/2026

I have too much on my plate. So I ordered shoes. 💍

Wedding prep week 7 and life is BUSY right now.

Work, kids, house, the mental load that never actully goes down.

But having a proper goal - with a date, with milestones, with mini breaks to look forward to along the way - it changes everything. It gives the busy somewhere to go. And I can focus.

Shoes ordered. Looking at dresses for the dinner after our ceremony - nothing too precious because kids and sticky fingers 🤷‍♀️

Saving the actual dress for the honeymoon photo shoot (🤞) and next year’s party.

My weight has stayed steady, consistency on point. Really focused on form in the gym this week. Controlling pressure around my belly and back. Slow, intentional core work.

Overall, not doing anything dramatic. Just showing up. Week after week.
Seven weeks in. 💍

02/05/2026

It’s bank holiday weekend. Here’s what I’m NOT doing.
1. Writing off 3 days because the routine’s gone.
2. Going all out because it’s bank hols.
3. Compensating with restriction all next week because I ate out.
4. Stressing about the ice cream or the glass of wine in the sun.

Here’s what I am doing.

Eating normally where I can.
Enjoying the meals out without overthinking them.
Getting steps in because we’ll be out and about anyway.

And if it goes wrong, my next meal will be back to normal.

Bank holidays aren’t the enemy. The all or nothing thinking is. If there’s something you’re not sure how to navigate, drop me a DM and we’ll talk it through.

Enjoy your weekend. 💛

01/05/2026

“Embarrassed about my body.”

Those were the words a mum said to me today.

And I understood completely.

From pregnancy to birth to postpartum, your body goes through it. It’s a huge period of vulnerability. And then you’re supposed to just find yourself again. In a body that’s changed. With an identity that’s changed.

I think most of us feel this. We just don’t say it out loud.

But we both agreed it’s ok to feel this way. And it’s also ok to want to do something about it. To want to feel more confident. More like yourself again. And take action.

If you feel ready to take action and want support to make changes, I’m Rachel, I work with busy mums to help them lose fat, tone up and feel their most confident in a way that fits around our mum lives - get in touch 💛

01/05/2026

Unpopular opinion: fat loss isn’t as simple as eat less, move more 🤷‍♀️

That’s what a lot of people are still selling.

Follow the plan. Be consistent. Fat gone.

But no one’s talking about HOW you follow the plan when you’re sleep deprived, your mental load is already bigger than you can cope with, and you’re constantly exhausted.

Then there’s the guilt spiral. The all or nothing with dieting. The starting again Monday because after 2 days the plan went to s**t.

“Eat less move more” doesn’t account for any of that.

Yes a calorie deficit matters. Yes movement helps. But there is SO MUCH MORE to it than that. And pretending otherwise is why so many mums keep starting over.

It won’t always be easy. But it is absolutely doable.
When it starts to click? That feeling is incredible. 💛

Get in touch if you just want to talk through a different way to do it or apply for 1:1 coaching via the link in my bio - I have a couple of spaces opening up this month!

30/04/2026

Unpopular opinion: fat loss isn’t as simple as eat less, move more 🤷‍♀️

That’s what a lot of people are still selling.

Follow the plan. Be consistent. Fat gone.

But no one’s talking about HOW you follow the plan when you’re sleep deprived, your mental load is already bigger than you can cope with, and you’re constantly exhausted.

Then there’s the guilt spiral. The all or nothing with dieting. The starting again Monday because after 2 days the plan went to s**t.

“Eat less move more” doesn’t account for any of that.

Yes a calorie deficit matters. Yes movement helps. But there is SO MUCH MORE to it than that. And pretending otherwise is why so many mums keep starting over.

It won’t always be easy. But it is absolutely doable.
When it starts to click? That feeling is incredible. 💛

30/04/2026

You pay for childcare without a second thought.

Because you know you need the help.

But asking for support with your own health and body?
That feels different. Selfish, almost.

Like you should be able to figure it out yourself.

You shouldn’t have to. And you don’t have to.

I’m Rachel. I help busy, time-poor mums lose fat without the guilt - that fits around real mum life.

If you’re struggling balancing fat loss and motherhood, DM me and let’s talk. I can help 💛

30/04/2026

Stop telling mums to put their phone down.

When I scroll in the evening it’s not all wasted time (I’ll admit there’s always a few rabbit holes).

But right now my feed is full of core rehab and breathwork for ab separation, because I’m working on that myself. Still. As a coach and as a mum.

There’s the mum lifestyle content too. Where someone says exactly what you’re feeling and you think ‘oh thank god it’s not just me’ 😂.

That validation matters so much is this weird season.

It’s also why I create what I create.

I’m not a 20-something coach with a six pack who hasn’t been here with the start again Mondays, the all-in or nothing or food taking up every waking thought. Then there’s the exhaustion, the ever increasing mental load and the mum guilt.

I’ve lived it and I’m still living some of it.

That’s why I can actually help you. To spot the patterns in what you’re doing that aren’t serving you right now, and build new habits that will get you the results you’re after and actually stick. 💛

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