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Coaching highly ambitious women to drop body fat & tone up without having to waste time tracking calories! Ready to feel incredible NKD?

28/12/2025

The thing I’ve been holding back?
It’s time to say it out loud.

Unapologetically NKD is here.

And it’s not another plan telling you to try harder, be stricter, or rely on willpower you don’t have.

This is for women who are done believing they’re the problem.

Because you’re not lazy.
You’re not broken.
And you’re not failing because you “can’t stick to things.”

You’ve been trying to change your body in ways that were never designed for your life, your brain, or your reality.

Unapologetically NKD is about understanding:

Your patterns

Your triggers

Your start–stop cycles

Your food guilt

& the mental load you’re carrying

So you finally understand why nothing has worked — and why this will.

Because this isn’t just about fat loss.

It’s about ending the all-or-nothing mindset.

It’s about stepping off the “I’ll start again Monday” cycle.

It’s about feeling calm, confident and in control around food.

This is an accountability-led programme — without the pressure, intensity or commitment of 1:1 coaching.

You get structure, support and guidance in a way that fits real life.

It’s affordable, sustainable, and where women get their best results — because you’re supported, not overwhelmed.

Inside, you’ll get:

All the tools you need to stay consistent

A personal progress app to keep you focused

Daily support to stop getting in your own way

This is about doing the work — without burning out.

Because this isn’t just a programme.

It’s a different way of doing fat loss.

One that replaces chaos with clarity.

One that makes consistency feel possible again.

🕘 Doors open Thursday 1st January at 9:00am

We officially get the ball rolling on 12th January — giving you time to settle back into normal life after Christmas, without pressure or panic.

💷 Join us for just £1.60 a day.

Get access to everything you need to finally follow through on what you’ve been saying you’ll do.

If you’re ready for fat loss without guilt, extremes or starting over every Monday — this is for you.

My DMs are open if you’ve got questions.
I cannot wait to support you inside 🤍

27/12/2025

Something’s coming and your future self is already obsessed with it!

7:30AM TOMORROW

You’ll get all the deets ❤️

27/12/2025

Food guilt after Christmas is so common and it doesn’t mean you’ve done anything wrong.

It usually comes from slipping into an “all-or-nothing” mindset, not from the food itself.

Here’s how to manage it in a way that actually helps (not punishes you):

✅Call it what it is: guilt isn’t feedback

Guilt doesn’t tell you anything useful about your health, discipline or worth.

It’s just a learned response to the idea that certain foods are “bad” and certain days “count”.

You didn’t fail…you participated in Christmas.

✅ Don’t “undo” Christmas
The biggest mistake people make is:

Skipping meals
Cutting carbs aggressively
Overdoing cardio
“Being good” to make up for it

This keeps you stuck in the binge–restrict cycle.

Instead, return to normal eating:

Regular meals
Protein at each meal
Fruit/veg where you can
Enough food to feel satisfied

Normality is the reset — not restriction.

✅ Zoom out (this one matters)

Ask yourself:
“If I ate like this every day for months, would it matter?”

If the answer is no (and it usually is), then it doesn’t deserve guilt.

A few festive days don’t undo weeks or months of consistency.

✅Separate weight fluctuations from fat gain

Post-Christmas scale jumps are mostly:

Water retention
More carbs → fuller glycogen stores
Salt
Disrupted routines

That’s not body fat.

Panicking about the number only fuels guilt and rash decisions.

✅Use curiosity, not judgement

If you feel uncomfortable, ask:

What felt good?
What didn’t?
What do I want more of now (energy, structure, balance)?

This keeps you empowered rather than ashamed.

✅One supportive action beats a “perfect” plan

You don’t need a detox or a January overhaul.

Pick one thing today:

A protein-rich breakfast
A walk outside
Planning tomorrow’s meals
Drinking more water

Small grounding actions calm guilt far more than grand promises.

Reframe this, gently:

Christmas food didn’t set you back.
Beating yourself up will.

Progress comes from what you do next, not what you ate last week!

Drop a follow for more fat loss with out guilt tips xx

26/12/2025

Merry Christmas from us to you! Hope you all had a lush day yesterday whatever your Christmas looks like! ❤️❤️❤️

22/12/2025

If Christmas is making you feel a bit on edge about food, weight or “losing progress” this is for you.

Yes, you’ll probably eat more.
Yes, you might drink more.
Yes, the scales might jump.

And none of that means you’ve failed.
None of it means you’ve undone your hard work.

Most of what you see on the scale after Christmas is temporary: food volume, salt, alcohol, disrupted routines.

Not fat gain.

What would be a shame?

Missing moments, meals and memories because you’re mentally fighting your body the whole time.

Enjoy the season.
Stay human.
Your routine will still be there when life quietens down.

Save this for the days your brain starts telling you otherwise 🤍

21/12/2025

Keep your eyes peeled!

If you are sick of having to start over every January without really knowing what you should be doing

And then giving up at the first hurdle…

Let me tell you, I’ve been working on the new and improved NKD Bare programme for January 2026

No more stressing

No more guessing

No more tracking every single calorie

All will be revealed very very soon!

19/12/2025

Ever feel like life is too busy to make progress?

Especially around this time of year!

Loads of delicious food everywhere, kids, work, and social plans make it impossible to stay consistent?

Here’s a reminder: it is possible.

My client has just hit her lowest weight yet…even with a full calendar, seeing friends, and being a busy mum. 🖤

She came from a place of feeling like there was no way to stay consistent, too many events, too many responsibilities, too little time

To now, literally having to make new holes in her belt.

And she did it without extreme diets or overcomplicating things by just focusing on simple, realistic habits that fit her life, she stayed consistent even on her busiest weeks.

Progress doesn’t need to be perfect.

It doesn’t need to be overwhelming.

It just needs simple, consistent actions that fit your life.

No extreme diets. No hours in the gym. Just simple, sustainable actions that worked with her life, not against it.

Consistency > perfection.

You can do it too!

So this week, remember:

✨ Small habits add up

✨ Maintenance in busy weeks = momentum, not failure

✨ You don’t need a perfect week to move forward

DM “INSPIRED” if you want help creating simple, realistic steps that actually stick!

17/12/2025

I’ll be honest, I’ve had to lower my expectations this week…

Here’s why.

Life hasn’t gone wrong.
Nothing is “off track”.
But right now, life is loud.

There’s been more on my plate, less free time and more tired days.

Work, kids, tiredness, emotions, social plans, mental load, it all adds up, I noticed that trying to stick to my usual standards was making me feel frustrated, guilty and like I was constantly behind.

Pretending this is a time where you can give 100% just creates guilt, burnout and “I’ll start again Monday” cycles.

So I’ve lowered my expectations for myself and my clients

And not because I don’t care,

BECAUSE I CARE about staying consistent.

Instead of pushing fat loss, I focused on maintenance.

Instead of perfection, I chose minimum effective habits.

And instead of guilt, I gave myself permission to meet life where it is.

High expectations in a high-pressure time like Christmas lead to:

All-or-nothing thinking
Giving up after one imperfect day
Starting again… over and over

Lower expectations in a busy time like this lead to:

Maintenance instead of regression
Less guilt, more control
Momentum when life settles

This isn’t me “letting things slide” or giving the NKD girls a free pass

This is me choosing the minimum effective habits that keep progress alive.

Because consistency isn’t doing everything.

It’s doing what’s realistic when life gets in the way.

So If you’ve been feeling like:

You can’t give 100% right now
One “off” day makes you want to quit
Life keeps getting in the way of your routine

This is your reminder:

Lowering expectations isn’t failure…it’s how you stay consistent when life is busy.

Sound relatable?

Keep your eyes open for the sneak peeks I’m working on to make your fat loss journey a whole lot easier without the pressure 👀

16/12/2025

🚨🚨EMERGENCY MESSAGE TO ALL MY GIRLS!🚨🚨

If you are feeling like this week is already a write-off because you can’t do perfectly…please DON’T give up

That “I’ll start again in January” voice is LOUD right now, especially with all the socials and Christmas events

Let me give you the green light to stop putting pressure on yourself this week!

You don’t need to push fat loss

BUT

You do need to stop undoing the progress you’ve already worked so hard for.

If life feels really busy, social, emotional or chaotic… this is the bare minimum that still counts:

✨ Protein at 2–3 meals a day
✨ Eat regularly (no starving all day then overeating at night)
✨ Move your body 3 times this week
✨ One daily non-negotiable habit (steps, water, planning, protein)
✨ Expect scale fluctuations — they are NOT failure

Christmas isn’t about discipline.

It’s about damage control without guilt.

Because maintaining through December = momentum in January.

And that is progress, whether your brain agrees or not.

Save this for the days you feel “behind” 🤍

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Exeter

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http://nkdnutritioncoaching.co.uk/

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