Upbeat Health Coach

Upbeat Health Coach Helping people take steps towards metabolic health recovery through nutrition, healthy habits & self-discovery.

A little throwback to mid-February, when I teamed up with Zest to run a hands-on health coaching workshop for a lovely (...
31/03/2025

A little throwback to mid-February, when I teamed up with Zest to run a hands-on health coaching workshop for a lovely (and lively!) mum and toddler craft group at a local children's centre.

With little ones running around and mums juggling a million things, we explored what a balanced plate looks like, got stuck into some simple meal prep, and decoded nutrition labels together. It was messy, a bit chaotic, and definitely challenging—but also so rewarding.

Huge thanks to Syretta and Sabine for their support, and to all the mums who showed up despite the overwhelm. Hopefully, this is just the start of something special with Zest!

16/03/2025

I've recently changed the name of this page from The Upbeat Network to Upbeat Health Coach, as this is more aligned with what I do and sounds less, IDK, boardroom-y. I am excited about some new changes coming your way, as well - there is quite a lot going on in the background! For the time being, my website and email address won't change so you can reach me as normal.
Keep in touch!
Anna

08/03/2025

I do not wish women to have power over men, but over themselves.
- Mary Shelley

Not only is there widespread societal gender inequality, but also women experience unique health challenges, with hormonal balance being central to this. Hormones are not just to do with our reproductive states, but also energy levels, mental and physical resilience, strength, digestion and everything in between. And even once our reproductive years are over, the menopause hits us like a brick and significantly raises our risk of diabetes, heart disease, anxiety and depression, osteoporosis and other serious conditions.

I know today's International Women's Day is coming to an end now but I saw this quote elsewhere and really wanted to share it - and these thoughts - with you all.

I am always here to help and support you, whatever your gender and health challenges.

Struggling with Evening Sugar Cravings? 🍫🍪You’re not alone! Sugar cravings can sneak up on even the best of us, especial...
12/01/2025

Struggling with Evening Sugar Cravings? 🍫🍪

You’re not alone! Sugar cravings can sneak up on even the best of us, especially in the evenings. But don’t worry – I’ve got you covered.

In my latest blog post, I share practical, expert-backed strategies to help you manage those cravings while supporting your metabolic health. From mindful exercises like box breathing to creative ways to distract yourself, there’s something for everyone.

✨ Ready to take control of your evenings? Click the link in the comments to learn how to curb cravings and feel your best!

💡 What’s your go-to tip for managing cravings? Share in the comments below – let’s support each other!

01/01/2025

Evening , how fab to be doing another No Sugar January Challenge! The next Rays of Light email will have to be postponed from today but I hope that you've started the challenge and are getting on OK.

Just as a reminder, the aim is to consume only foods containing no added sugar or no more than 5g per 100g.
❌ No juices, smoothies or sweet tasting drinks
❌ No sweeteners
❓ Fruit - fresh, frozen OK in sensible portions, but I'd suggest no canned and no dried
❓ Exceptions up to you - e.g. very dark chocolate (min. 70% cocoa)

A tip: check the sugar content of the food you have at home, including condiments!

How are you getting on after your first day?

31/12/2024

The No Sugar January Challenge is back!
Want to reset your health - and your tastebuds - after the overindulgent festive period? Then look no further and join us now. Watch the video for guidance. Did I mention it's totally free?

How do habits change? The answer is: it depends.As Charles Duhigg reminds us in his book 'The Power Of Habit: Why We Do ...
15/12/2024

How do habits change? The answer is: it depends.

As Charles Duhigg reminds us in his book 'The Power Of Habit: Why We Do What We Do And How To Change', changing a habit isn’t about eliminating it—it’s about replacing it with a new, healthier routine. While this requires effort, the key to lasting change is believing that *change is possible*.

Surrounding yourself with people who already embody the habits you want to adopt can make all the difference. When you're part of a group that values fitness, mindful eating or self-care, those habits become the norm, making it easier for you to follow suit and reinforce your own belief in your ability to change.
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This post is from my weekly(ish) Rays of Light - a free newsletter hoping to nudge you in the direction of greater health and wellbeing.

Did you know that an average mince pie contains approximately 20 grammes of sugar? On the traffic light labelling system...
11/12/2024

Did you know that an average mince pie contains approximately 20 grammes of sugar? On the traffic light labelling system, the reference intake (RI) is 90g, so this comprises ~23% of your intake. Right?

Wrong. 90g sugar per day is the MAXIMUM recommended amount, not a target that we should reach. Unlike fats, protein, fibre, we do not need any sugar at all.

What's more, only 1/3 of the 90g RI should be added sugar, so that's 30g. Mince pies contain virtually nothing but added sugar, so this is more than half of your maximum daily added sugar intake. In a single pie! 🤯

Imagine what that does to your blood glucose levels (think: massive spike, followed by a rapid crash), your insulin sensitivity (or rather: resistance), your hunger levels afterwards and your health (think: inflammation and oxidative damage).

While you can lessen each pie's impact by eating, say, a dollop of unflavoured Greek yogurt together with your pie, just bear in mind that it's still a huge amount of sugar in one hit regardless.


When doing this writing exercise, have a think about why you would like to achieve each and how it would make you feel. ...
27/10/2024

When doing this writing exercise, have a think about why you would like to achieve each and how it would make you feel. Once you've done that, try to take a step further back: what is the life value behind each item on your list? Once you've done that, you can use the list to set goals that are truly meaningful to you. To give you a personal example:

What would I like to do? - I'd love to complete an Olympic distance triathlon before I'm 40.

Why? - Because it will make me feel strong, resilient and self-disciplined.

Why does it matter? - Because my health is important to me as it will enable me to be there for my children as they grow up. It will also boost my sense of being capable to do incredible things, raising my self-esteem.

How does it help me set goals? - I can decide on a sustainable training plan.

How can I make it happen? - To make it more enjoyable and attractive, I will join triathlon and/or swimming clubs which will normalise the behaviours I want to do.

Over to you!

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This is from this week's edition of the Rays of Light - a free newsletter nudging you towards better health. If you'd like to sign up - free forever! - you can do so by following https://bit.ly/Rays-of-Light


Want a delicious breakfast ready in five minutes flat? Look no further. This one is super easy, nutritious and tasty, pl...
21/10/2024

Want a delicious breakfast ready in five minutes flat? Look no further. This one is super easy, nutritious and tasty, plus it's only got two core ingredients, with extras being optional.

✅ Vegetarian
✅ Nutrient-dense
✅ Protein-rich
✅ Ready in five minutes!

Ingredients:
- About ½ cup cottage cheese
- About ¼-½ cup blueberries, fresh or frozen
- Optional: nuts and seeds, here I used about 1 tsp each of sunflower seeds, pumpkin seeds and flaked almonds. I also sometimes use flaxseed, chia seeds, pecans and Brazil nuts.

Method:
1. Rinse the blueberries (if using fresh), then put in a pan together with a splash of water, about 1-2 tbsp. If using frozen, you may need less water. Smash a few blueberries and sautée on low heat for a few minutes until they have thickened a little into a sauce.
2. Assemble all ingredients in a bowl and enjoy!


I am inviting you to journal on this question: What one habit would you like to work on to create better health?Consider...
07/07/2024

I am inviting you to journal on this question: What one habit would you like to work on to create better health?

Consider also these supporting questions:
- Why do you want to work on this specific habit?
- What impact do you think this habit will have on your overall health?
- What challenges do you foresee in developing this habit? How can you overcome these obstacles?
- How can you make this habit a part of your daily routine? What specific actions will you take to integrate this habit into your day?
- Are there certain times or triggers that could help remind you to practice this habit? What are they?

Put a plan of action together to make your plan a reality.

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This post is based on a Ray of Light. The Rays of Light are a free weekly (-ish) email newsletter, which has one sole aim: to nudge you in the direction of good health and wellbeing. Sign up for free now - https://linktr.ee/TheUpbeatNetwork


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