- Nutritionist, Lifestyle & Exercise Performance Coach
- Weight management, well-being & dietary health conditions
- Exercise delivered to guarantee fat loss & lean muscle mass
- Research based nutritional advice
- Increased energy, vitality & body transformation, including strength, coordination and body conditioning
- Training can be within your own home or in the great outdoors
- Goal orient
ated, based on your individual needs, including results & performance analysis
- Continuous support, guidance & motivation throughout
- Level 6 (BSc honours 1st class) qualified, specialist in nutrition & exercise performance
28/08/2024
Why do we need protein? 💪 ⁉️ 🤔
From working with many of my lovely clients, often the biggest nutrient missing from their diet is protein.
Protein is one of the three main macro nutrients and our bodies need protein to thrive, build and repair 🌱
There is a reason proteins are referred to as 'the building blocks' of life 🥦
Did you know that protein is essential for:
💚 Healthy weight loss (it keeps you fuller for longer!) and healthy weight gain (our muscles thrive on protein)
💚 Maintaining, building and repairing muscles, organs, blood cells and your immune system
💚 Every cell in our body, including our skin, hair and nails
Did you also know if you are deficient in protein you may suffer:
❌ Mood swings, depression and irritability
❌ Muscle wastage
❌ Weakness and Fatigue
❌ Brittle hair and nails
❌ Pale skin
❌ Headaches
❌ A weakened immune system
Want to boost your protein? Check out the guides below. Taken from the awesome Shape Up book
29/10/2023
How's the 30 plant based foods a week going? Here's a sheet to help you get more fibre into your diet (aim for a minimum of 25g a day). The gut is the hub of our health... The more you work on it, the more you'll get out of it 💪 (in every way 😅)
23/10/2023
Gut health 💚 There is significant research on the importance of investing in our gut to benefit our overall physical and mental wellbeing.
💪 Challenge at the bottom of the post 💪
As a nutritionist I cannot stress enough the importance of feeding and looking after your gut.
Our gut and our digestive health is essential for our overall health. A healthy gut is linked to improved brain health and function, weight management, balancing hormones, improved fitness levels, healthy skin, improved immune system and even our mood.
If your struggling with your health, hormones or have digestive issues, I highly recommend doing some research into feeding your gut. I've read many books on this area and many health and mental health problems are linked to gut health.
💚 Challenge Time 💚 Invest in your gut and your body will thank you. My challenge to you... Eat 30 plant based foods a week (not just fruit and veg, but everything plant based from oats, nuts and pulses to nut butters, herbs and spices, wholegrains and of course all fruit and vegetables 🍅🍆🍠🥒🍇🍓🥜🥕
I will keep sharing tips to help you 🍒🍍🥝🥦
Feel free to share how you get on or if you already do this. Good luck 💚
Spicy Lentil Soup 💚 If your struggling to eat healthy, nutritious food on a budget, I have a delicious, nutritious & very affordable winter warmer for you. A big thank you to Maria (one of our nutrition members), who has kindly agreed to share her recipe (the group love this dish!).
I have made a batch which will last me a few days & I can freeze some too, so have doubled up the recipe which will make approx 8-10 portions.
The whole batch cost just under £3 to make & works out at approximately 36p a portion!! It is packed with fibre, protein, healthy carbs, healthy fats & most importantly immune boosting antioxidants! It is only 215 calories a portion (to bulk it up add a good spoonful full fat Greek yogurt & a hanful of walnuts / pine nuts on top).
It's completely plant based too 💚
Spicy lentil soup. 8-10 portions
Ingredients:
1 tablespoon olive oil
2 onions
4 cloves garlic
500g red lentils
2 tsp cumin
1 tsp turmeric
2 tsp garam masala
1 tsp cayenne pepper
2 cans tomatoes
3 pints chicken / vegetable stock
1 tablespoon lemon juice
1 can of coconut milk
Salt & pepper
Method:
* Fry chopped onions & garlic in olive oil for 2 minutes
* Add all spices, stir for 1 minute
* Add tomatoes, lentils, stock & lemon juice. Bring to the boil & simmer for 30 minutes
* Add coconut milk, season to taste & stir through. Do not boil.
* Serve as it is or with a spoonful of full fat Greek yogurt & handful of walnuts
19/10/2023
This is my first post since I became ill with COVID in December 2022. I am on a mission to get better!
I best fill you in on the journey I've been on in the last 10 months... On the 18th December 22 I woke up with COVID 19 (for the first time). Despite having all 4 jabs, a healthy diet, being fit and active and living a very healthy lifestyle, it got me (yes it gets us all!).
I was very poorly with COVID, positive for 10 days, in bed for 2 weeks and completely zapped of energy. In my mission to get better and back to work it was discovered I had been left with an irregular heartbeat and the worst case of ventricular ectopic beats my doctor has ever seen. To cut a long story short I have been in and out of hospital, had heart surgery (ablation) and been diagnosed with Long Covid.
I've suffered a type of fatigue that I have never known before, been unable to do any form of exercise (due to my heart condition ) or run my business (that I love so much!). I miss everything .However with all this time on my hands and little energy to do very much I do what I always do, I read, research and seek ways to get better, to understand what is happening to me and my body and how I can fix myself.
I've had some successes but these have been short lived and I have crashed each time. COVID and long COVID are relatively new illnesses in the scheme of things so there is little research on this troublesome virus. However there is building research on how it effects the gut, especially with Long Covid. More and more research is pointing this way. All very interesting!
Being a nutritionist I thought I had a healthy gut but it is the way the virus gets into the the gut that causes the long term problems. All good if you get rid of it quickly but if it manages to stick around (in your gut), this is where the problem appears to be. Completely disrupting your gut microbes and gut health (good bacteria), effecting your serotonin levels which leads to all the long COVID symptoms such as brain fog, fatigue, poor immune health, insomnia, headaches and poor healing. Generally not very well!
So having put much of this research together I thought I would share with you my quest to boost my gut, through incorporating a wide (mostly) plant based diet (gut diversity), with plenty of probiotics (good bacteria - fermented food) and prebiotics (food to feed the good bacteria - lots of fruit and veg). Along with good fats, protein and healthy carbs. My usual healthy diet but with a real kick of pro biotics and pre biotics (all from food).
Starting today with pan seared tuna (protein) in miso paste (probiotic), sesame seeds (good fats along with the tuna), picked red cabbage (probiotic) and green veg on the side (prebiotic and healthy carbs). Hope that makes sense! I'm trying to simplify pro and pre biotics 🙂
I will never stop trying to get my health and fitness back and to get back to working again (in a a career I love with people I love to work with!) Watch this space! Love and best wishes, Caroline x 💚 x
* Please feel free comment your thoughts on this and if you have had / have Long Covid 🙏
A perfect day with an amazing group ❤️ Extra special thank you to Santa for his guest appearance 💪🎅💪
Merry Christmas! See you in 2023 💚
30/11/2022
Another awesome day on the beach 😎 Well done team! Smashed it 💪🌊💪 See you next week for the final Wednesday workout of the year (Final session - Saturday 17th Christmas special ⛄🎄⛄) 💚
To celebrate World Menopause Day, I am offering (to all women who need my help) 25% off an initial consultation (usually £40, now £30). I will also throw in a free Shape Up book (saving another £10) to help you get back on track.
So if you are wondering why you are tired all of the time, gaining weight (when you have never had a problem before) and feel like you are losing your mind. Please come and see me.
I work with many clients going through the Peri- Menopause and Menopause. Lifestyle and dietary changes can significantly help with symptoms. You are not alone, you can take control and I will show you how. The smallest changes really can make the biggest difference.
Message me if you would like to book. Best wishes, Caroline 💚
Another stunning day for our beach workout at Portwrinkle this morning. Tough session 🔥 I shall look forward to hearing how your legs and bums are tomorrow 😜 Awesome efforts by all, well done! 💪🌊💪 See you next week 💚
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Hi there, I’m Caroline a nutritionist, well-being and exercise coach. I am the creator of the Shape UP programme and the author of the Shape Up book. I am a previous University lecturer of Nutrition. My research and work has taught me diets do not work (all based on research). The majority of clients I have worked with have discovered the more they diet the better they become at gaining fat or developing unhealthy weight control behaviours and / or eating disorders. Diet alone does not equal a healthy body and mind. Exercise alone does not equal a healthy body and mind. However when you combine a nutritious diet, moving more, balanced living (yes you can eat cake or have the odd takeaway, life is for living), apply the 80/20 rule and work on creating new habits and breaking old habits, you have the combination that does equal a healthy mind and body.
When you work on balanced and nutritious eating and listening to your bodies needs you will naturally lose weight (if you need to), you will feel more energised, your mind will feel more balanced and you feel better within yourself. From my experience there are no short term fixes, and we must invest in ourselves, future selves and most importantly our health and well-being. Life is for living and why not live it with energy and vitality, be the version of you!
This is why I created Shape Up, I wanted to help people on a larger scale and prove you do not need to do restrictive dieting to lose weight, obsess over the scales and what food you can or cannot eat. I have worked with many people from many backgrounds, health conditions and weight issues. Shape Up works, you can be happy, healthy, more energised, more body confident and enjoy food. It’s a lifestyle thing.
About the Programme
Shape Up is a revolutionary new programme, designed to help you lose weight naturally, have more energy, create healthy habits & enjoy exercise.
Shape Up is NOT a restrictive plan. It’s time to say goodbye to unhealthy habits, restrictive eating, emotional eating, being up and down on the scales and worrying about what you can and cannot eat in a world of dieting mania. It’s time to say hello to healthy eating, good nutrition, a balanced mind, a healthy relationship with food and moving your body more, for a healthy, energised mind and body. Finding a weight that’s right for you, with no restrictions, just making healthier choices and breaking habits, so you can be the best version of you, for life.
What does the Shape Up Course Include?
The Shape Up course (currently online) includes education on nutrition, healthy choices, creating and making good habits (for life) and an awesome Shape Up book to guide you all the way and beyond, full of helpful tips, nutritional advice, goal setting and healthy recipes. You can also track your progress and measurements (all recordable in your book).
We offer additional exercise classes (currently online) designed for all levels of fitness.
One to One Support
I also offer one to one support from Nutrition to Personal Training, or a combination of both.
Weight management / body confidence
Eating disorders and improving your relationship with food
Sport or event specific training
Delivered to guarantee fat loss and improve lean muscle mass
Research based nutritional advice
Increased energy, vitality and body transformation, including strength, coordination and body conditioning
Training can be within your own home or in the great outdoors
Goal orientated, based on your individual needs, including results and performance analysis
Continuous support, guidance and motivation throughout
