FoodandMood.Nutrition

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(12)

Helping women 50+
💪shed body fat and lose inches
💫 gain confidence
🪄 feel amazing in their clothes again
Tips to break free from restrictive diets & lose 10+ forever.💥
Certified Menopause specialist nutrition coach

Buckle up - I just got spicy, separating the winners and losers here If you’re being consistent, changing your habits to...
25/02/2026

Buckle up - I just got spicy, separating the winners and losers here

If you’re being consistent, changing your habits to actually make time for your goals, and doing them on repeat I have no doubt you are successful.

If you’re choose to invest in a trainer or a nutrition coach pay close attention, and be ready to actually change your habits, I know it’s scary to do things differently but there’s a reason why they get results for women like you.

Supplements, little used gym memberships, eating clean and saying you’re too busy are not your solutions at any age but especially now.

Your solution is to focus on consistency in exercise and nutrition based on unprocessed foods.

If you choose weight loss, you need to know what a calorie deficit is that you can maintain for 12 weeks.

If you choose to maintain your weight loss you need to know what your maintenance calories are

If you choose fat loss, you need to know both of these and also what your strength training looks like

Would love to hear your thoughts on these good or bad …..

22/02/2026

💫If you want an easy to follow nutrition plan that shows you WHAT and HOW much to eat so you can stop guessing comment PLAN below once you are following .nutrition

Save this post for the recipes, the taco mince is a family favourite, works well with sweet potatoes, and my all time favourite dessert (slightly less than 30g protein, but still have it most evenings)

🍳TURKEY SCRAMBLE
3 eggs 1/2 cup egg whites
2 slices turkey bacon
1/2 cup spinach
1/2 cup onions and mushrooms
Bagel thin
~400 calories 38g protein

🍛GREEK CHICKEN SALAD
1/2 cucumber 1/2 red onion 1/2 beef tomato.
Chop and marinate in oregano, lemon juice and tbsp olive oil
50g feta cheese
100g shredded roast chicken breast
300 calories 40g protein

🌮TACO MINCE BOWL
100g lean mince with taco seasoning
Brown the mince then throw in
50g cooked rice
1/4 cup black beans
Serve with shredded lettuce and tomatoes
30g grated cheese and hot chilli sauce
413 calories 40g protein 47g carbs 8g fat

🍪 DESSERT
1 cup almond milk
1 cup frozen fruit (my fav is mango)
1 scoop vanilla protein powder
Blitz in the blender until thick - taste like a sorbet

🥜 SNACK
3/4 cup Greek yoghurt
1/2 scoop of protein powder
1/2 tablespoon of peanut butter
Small handful of berries
250 calories 28g protein

Successful weight loss is where you lose the weight and keep it off, if you regained it all it was because you didn’t ch...
22/02/2026

Successful weight loss is where you lose the weight and keep it off, if you regained it all it was because you didn’t change in a sustainable way.

Changing your habits takes intention and effort so the sooner you become consistent with the basics the quicker you will see results.

You’re not broken, it’s just going to take a little longer than you want it to!

Remember the story of the tortoise and the hare?
Be the tortoise 🐢

21/02/2026

💣 If you’re just relying on a new diet plan to change how you look- I have bad news!

BUT……….

💪 It’s totally possible to reshape your body without complicated and lengthy gym sessions if you know the right movements.

⏰ If I only had 30 minutes to workout I would pick these 4 exercises, save this for your next gym session or home workout.

💪 I started strength training in my twenties, these exercises work now just as well as they did then!

1️⃣ Goblet squats - works glutes, hamstrings, quads and core. Hold a dumbbell or kettlebell close to your chest, squat down as far as you can. If you’re a beginner, have a chair or bench behind you.

2️⃣ Romanian deadlifts - these are great for “does my bum look big in this?” Also helps strengthen your lower back which is super important, especially if you have a desk job

3️⃣ Dumbbell Rows - if you’re in a gym you can use a cable machine or have a barbell you can use these too. This is a great exercise for posture. These really help you stand taller, and more upright and strengthen your back

4️⃣ Dumbbell Shoulder Press - Works your shoulders, upper back and strengthens your core when lifting over your head. Working your shoulders and upper body gives the illusion of a smaller waistline too!

💪 Begin with 3 sets of 10 reps for each exercise, start a weight that feels heavy enough that the last 2 reps are challenging. To progress either
Add 2 more reps to each set or increase your weight.

I’d love to hear if you’re doing these already or you’re ready to change the intensity a little?

💣 I truly thought I was broken, and everything I read on social media was true 👉I had a metabolism problem👉It was my age...
18/02/2026

💣 I truly thought I was broken, and everything I read on social media was true

👉I had a metabolism problem
👉It was my age
👉I had no willpower

☝️It wasn’t any of those, I had a mismatch between how I was living and the plan I was trying to follow
I had no structure or consistency. I was all in or all out!

This was what I needed

✔️Honesty not guesswork with food
✔️Intentional movement outside the gym
✔️A strength program that I could actually fit into my schedule
✔️Enough food that gave me strength and energy
✔️Someone or something to hold me accountable and see the things I couldn’t so I didn’t stay stuck in a body I hated

I speak to women every day in the same position, and it’s not another diet they need at this moment in time the need a system that fits with their life.

They’re already overloaded with work, life and family so they don’t need complicated or extreme plans that set them up to fail.

If you relate to any of those feelings but you’re not ready to give up on yourself, you don’t need another quick fix that worked 10 years ago. You need a custom plan for the woman you are to turn you into the woman you want to become. Drop me a message if this lands with you today.

15/02/2026

💣 I used to do all this quietly because it’s the opposite of what most women do. It’s not a
“Buckle up white knuckle ride diet” or extreme or expensive hack.

✨These actually work, they’re not fancy or impressive but weight loss at 50 and beyond is slower, so to be successful you need to be consistent.

☝️You can call it boring, but being consistent when your plate is full is your secret weapon

1. I walk outside, every day, particularly after lunch and until recently I was the only woman in the office who did, now people want to come with me!

2. I take my own food to work, on appointments, events, anywhere really where I know choices are limited.

3. I check out the menu before eating out so I already know what to have and I don’t starve myself before I go.

4. I eat 90% unprocessed food that are protein and plant based all the time.

5. I workout for no more than 30 minutes at a time, no more endless hours of workouts or cardio.

6. I schedule my entire week of meals and workouts and they’re non negotiable.

7. I eat the same meals on repeat because their filling and nutritious, plus it’s the quickest way of stopping food noise

8. I built into my day 10-20 minutes of meditation which has transformed my stress levels.

9. I say no to all the bites, tastes, biscuits, sweets that are all around me because I lean into the mindset of the person who knows she doesn’t need to eat them anymore.

10. I have a bedtime routine and schedule so I sleep like a baby which allows my body to recover.

🙋🏻‍♀️I would love to know how many of these you are doing?

Save the list and start doing as many as you can from tomorrow if your goal is weight loss. and follow .nutrition for sustainable and effective weight loss strategies for busy women

Speaking as someone who has overcome all of these struggles in the busiest and most stressful season of her life can sho...
14/02/2026

Speaking as someone who has overcome all of these struggles in the busiest and most stressful season of her life can show you that it can be done.

I built out a specific framework for women in their 50’s just like you, that want results but don’t want to suffer the pain of strict food rules, white knuckling hunger, or missing out on family occasions.

Custom coaching gets results because

✔️You shorten the learning curve
✔️You have a system which gives you consistency (the biggest missing piece)
✔️You have someone who sees the blind spots
✔️Holds you accountable
✔️Gives you feedback
✔️Helps you navigate life when it all goes wrong

If you’ve read this far, and you’re sitting on the sofa on Valentines Day not feeling your best because people around you don’t see your pain get on a call with me and be the person that takes action for herself

The question I ask all my new clients is this -
“Where do you want to be in 1 years time, what does (insert your name) look and feel like a year from now?”

💖DM me GALENTINES - I’m doing this for the girls, special gift for anyone that gets on a call with me this week

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Colchester

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Wednesday 9am - 5pm
Thursday 9am - 5pm
Saturday 9am - 5pm
Sunday 9am - 5pm

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