We Got This

08/08/2025

No, I’m not talking Delhi belly, sun stroke or travel sickness. I’m talking ‘leisure sickness’. It’s a term you may not have heard of, but it is something you’ve probably experienced at some point in your adult life.

Leisure sickness is when a cold or flu appears from nowhere the moment you start your holiday. And this happens because your body suddenly goes from stress mode to a state of rest and relaxation.

Here’s the science bit… when you’re constantly busy, as let’s face it, most of us are, your body is in a chronic state of low-level stress, even if you don’t feel stressed at all. In this state, the body diverts energy away from the things it doesn’t see as essential – digestion, immune function and deep repair. Instead, it focuses on energy
and alertness. Over time this can suppress your immune system and increase inflammation.

Then, when you do take a break, your body feels safe enough to repair and detoxify and ironically, it’s at this time that the suppressed symptoms and viruses appear – at the start of your holiday.

So, what can you do to avoid this?

💚 Don’t wait to rest – build in mini breaks and recovery time throughout your week.

💚 Gentle walks, screen-free time, social catch ups and early nights all help your body to process and recover.

💚 Support your nervous system with vitamin C, magnesium, B vitamins and adaptogenic herbs like holy basil, rhodiola and ashwagandha.

💚 Nourish your immune system with whole foods rich in antioxidants (berries, leafy greens, garlic and turmeric), probiotics (fermented foods) and plenty of water.

💚 Watch your alcohol intake and avoid coffee and stimulants which can overstimulate your adrenal glands.

💚 And finally, don’t overpack your break. Allow for real down-time – restorative sleep, unstructured days and slower mornings.

Bon voyage travellers!

04/08/2025

The start of another deep dive into learning — because there’s always more to uncover. I love my work, but I also genuinely enjoy expanding my knowledge. The goal? To keep sharing insights that might help myself and others feel better for today and tomorrow.

29/07/2025

Hydration is really important any day of the year, but particularly in higher temperatures. Most of us don’t drink enough water and this has an impact on our body and our mind.

I monitor my water intake and also take electrolytes daily and so can you, especially in higher temperatures. People seem shocked when I recommend this, thinking they’re the kind of thing that should be reserved for athletes, those who exercise regularly or have had some sort of tummy bug, but no - they’re for everyone, anytime.

When we sweat, we don’t just lose water, we also lose sodium and potassium and electrolytes simply replace what is lost. They help with fluid balance, nerve and muscle function and blood pressure regulation.

At home I use Body Bio - it isn’t flavoured, and I just add it to my water bottle. When I’m out I take Hunter & Gather sachets with me and I love their lime flavour.

Have you tried electrolytes, and would you? If you’d like to know more, or have a question, just ask me in comments…

25/07/2025

On a recent trip to Wimbledon, I spotted quite a lot of people throwing up. Many of them with some sort of alcohol in their hand. No judgement there. I had a glass or two of Pimm’s. The problem was it was 30 degrees, and high temperatures, poor hydration and alcohol don’t mix. Your body has a much lower tolerance.

So, what about holiday drinking? Of course it’s fine to have some alcohol, but it’s not advisable to drink from dawn till dusk and in the heat of the midday sun. When you drink, hydrate really well, moderate your intake and try, where possible, to stay out of the heat.

And be aware of the consequences. Alcohol means we crave sugar and carbs and don’t sleep as well. This affects our productivity and energy levels the next day, as well as the foods we crave and eat. This may be fine on a relaxing holiday, but it can obviously impact the health and lifestyle goals you may have been working hard to achieve.

Thankfully now there are loads of alcohol-free options out there so you can feel like you’re drinking, without the consequences. For me, that’s a win win! Kombucha in a gin glass is my drink of choice and I’ll often have that on a summer’s evening, whilst lots of my friends love a non-alcoholic lager in the sun - what about you?

Let me know in comments…

18/07/2025

I’m often asked about the benefits of eating chocolate, and the question makes me smile. For me, chocolate of any kind is a treat and there’s absolutely a place for it in anyone’s diet.

Yes, it has some health benefits. It contains antioxidants and minerals like magnesium and iron, and some small studies show the cocoa it contains may benefit heart heath and brain function, but not all chocolate is created equally. The higher the cocoa content, the more bitter the chocolate, the better.

But my point is this…

Chocolate, of any kind, is a treat. It’s made and marketed that way with its shiny wrappers and big marketing budgets. It’s something we eat as a reward, something we treat ourselves or others with, and use to celebrate events.

If you’re looking for foods that contain antioxidants, boost gut and heart health and are packed full of essential minerals and nutrients then there are far better options out there than chocolate and I can provide you with a very long list!

By all means enjoy chocolate, whatever kind you choose, but eat it in moderation because it also has a high sugar content and some varieties can be packed full of ultra-processed ingredients.

Oh, and I was recently asked whether I could live without cheese or chocolate. I said chocolate – what about you? Let me know in comments…

13/07/2025

It may be small and often overlooked, but when it comes to nutrients, the humble pea is mighty. Packed full of fibre and antioxidants it’s slowly absorbed which helps digestion. And of course, it’s incredibly versatile.

I always have a bag of frozen peas in the freezer to add to salads and rice, but my favourite way to use them is in a pea soup, which I actually love to eat cold, especially in the summer.

I’m no fancy cook. I like simple and there isn’t much simpler than this: chopped onions, a bag of frozen peas, sea salt and pepper, stock and some sweet potato if you want to thicken. Boil it, blend it to the consistency you prefer and serve. You can add some seeds or chilli if you like a hint of spice. And I think it’s even better the next day.

So next time you’re in the freezer aisle don’t forget to pick up a bag – and here’s why…

🫛Peas are a good source of vitamin A, vitamin C, folate, thiamine (B1), iron and phosphorus. They are also rich in protein, carbohydrate and fibre and low in fat.

🫛A 125g serving of peas contains more protein than a whole egg or tablespoon of peanut butter.

🫛Just one serving of freshly frozen garden peas and petits pois contains as much vitamin C as two large apples.

What’s your favourite use for peas?! Let me know in comments… just don’t say for sprains and swelling - although they are, of course, very useful for that too!!

10/07/2025

I’m spending the week working by the sea, whilst there’s too much DIY going on at home! Vinnie (my dog) and I are making the most of our stunning surroundings, going for long walks on the beach and taking in the sights and sounds.

Being here got me thinking about something I’m always asked about in summer – being “beach-holiday ready” – a phrase I absolutely hate, but we won’t go there.

On the flip side, I’ve been having lots of conversations recently with friends and clients about the best time to start something new when it comes to health and wellness. Very few seem to think it’s now. I disagree. Now is always the best time to start.

There is no perfect time.

I do understand their thinking. Why start a new nutrition plan when you’ll want to indulge on your holiday, why give up alcohol when you absolutely deserve a cocktail by the pool and why start a new exercise programme when it’s just too hot?

It makes sense, except it doesn’t.

And this is the subject of my latest newsletter which is heading into your inbox very soon.

I also talk about the right kind of hydration and give my take on weight-loss medications.

Sign up now so you don’t miss out. You’ll find the link on my website—just scroll to the bottom of the homepage and look for the box that says “Subscribe.”
https://wegotthis.coach/

06/07/2025

A little insight into health coaching. In case you were wondering…

What is a Health Coach?

A health coach is a supportive professional who helps individuals make lasting changes to improve their health and wellbeing.

They work with people to set goals, overcome obstacles and build sustainable habits, not by giving medical advice, but by guiding and motivating them to take control of their own health.

A UKIHCA Registered Health Coach is a trained professional who helps people make long-lasting, healthy changes to their lifestyle. They’re experts in whole-person health and behaviour change.

The Health Coaching Approach:

• recognises that you are the expert on your own life.
• offers a safe, non-judgemental space to explore what’s getting in the way of better health.
• helps you find practical and achievable solutions that fit your real life.
• encourages small changes that add up to big, lasting results over time.

In short:

A UKIHCA Registered Health Coach supports you to unlock your potential, build healthy habits, and live a more balanced, fulfilling life - your way.

Visit www.ukihca.com to learn more.

05/07/2025

Having spent the day at Wimbledon on Monday, and competing in a match myself at the weekend, I know a thing or two about exercising in the heat. I’m often asked whether it’s a safe, or sensible thing to do.

My answer: it’s absolutely safe as long as you’re sensible!

Hydration is, of course, key – plenty of water and electrolytes. Yes, I know most of us aren’t elite athletes, but electrolytes are good for us all as they replace the sodium and potassium we lose when we sweat. I use and and I particularly love the lemon and lime flavours.

If you’re outside, stay in the shade as much as you can and if you can choose when to exercise, the earlier in the day, the better.

Many of us lose our appetite in intense heat, but your body needs fuel, so eat small an d choose foods that settle your stomach. Snacks are important, so think about nutrition and things that are easy to digest.

If you aren’t playing competitively, then there’s no need to rush things, or work as hard as you would in lower temperatures. Take your time and rest. Perhaps switch to strength and resistance work in place of cardio. A heatwave may be the perfect opportunity to try something new – go for a swim in your local pool, try out
paddleboarding, and don’t forget that your local gym will be air conditioned!

And if you’re really not feeling it, then it’s absolutely ok to give your body a rest. That could be exactly what it needs.

What’s your summer workout of choice? Do you have any heatwave tips? I’d love to
hear them… leave me a comment.

01/07/2025

Could there be a better way to start off the month? Here in my happy place, the home of tennis – SW19.

🎾 This game is in my blood. I started playing aged seven and have played on and off ever since. I never tire of playing it, watching it, studying it.

Today I’m wandering around the Wimbledon courts and there’s so much to see. I absolutely love Coco Gauff – she’s calm, grown up beyond her young years and grounded. And it’s so exciting to have Brit, Jack Draper to cheer on. I reckon he could make it to the semis – well, that’s if the media hype doesn’t send him off course. And then there’s Alfie Hewit. His skill, resilience and sheer determination just blows my mind and shows what mindset can do.

I could go on and on (as I’m sure you can imagine….) but for now I’m off to enjoy the spectacle. I’m fully hydrated, well prepared for the heat (with a hat and neck fan) and have a delicious and nutritious picnic to enjoy. I will, of course, be indulging in some Pimms too – it has to be done!

27/06/2025

You are what you eat. How often have you heard that said? Well, it’s true.

And that’s why nutrition is key when it comes to navigating perimenopause and menopause.
Yes, alongside weight gain, changes to skin and hair are some of the most common issues women experience at this life stage.

They often go looking for a ‘magic’ pill or product that will restore their luscious locks and youthful skin. Sadly, there isn’t one, not that I’ve found anyway!

Thankfully, there are things you can easily do and staying hydrated is one of them, getting enough daylight, another.

I also suggest not just guessing at what deficiencies your body may have but actually finding out. I see people spending hundreds of pounds a month on supplements their body doesn’t need. There are online tests you can do and if you suspect a deficiency your GP will often run tests too. Once you know what’s missing, you can take steps to add those nutrients back in. Magnesium is key, alongside Vitamins D and K, Zinc, Omega 3, Iron and B Vitamins.

If you’d like to know more about how nutrition can help with skin and hair issues, then get in touch. I offer free consultations, and you’ll find the booking link on my website.

https://wegotthis.coach/