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23/08/2025

Such an amazing time in Bali, relaxed (childfree), saw sunrises and sunsets, drank out of coconuts, and got some workouts in.

Although my unpopular opinion may be that Bali is overrated! 😬

21/08/2025

6-Week Nutrition Reset – Starts 1st September!

The end of the summer holidays is only a month away… and while the break has been amazing, let’s be honest: routine slips, habits drift, and before you know it, you’re feeling less in control of your nutrition and fitness than you’d like.

That’s where the 6-Week Nutrition Reset comes in.

This is not another restrictive diet. It’s a guided group programme designed to help you:

Rebuild healthy habits around food, movement, and lifestyle.

Take back control of your choices without cutting out your favourite foods.

Understand your nutrition so you can fuel your body with confidence.

Stay accountable and supported with weekly group check-ins and a like-minded community.

By the end of 6 weeks, you’ll feel lighter, stronger, and back in charge of your habits with the tools to maintain them long term.

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Programme Includes:

✔️ Weekly group coaching calls (via Zoom or in person)
✔️ Personalised nutrition targets based on your goals
✔️ Habit-tracking system to keep you on track
✔️ Recipe ideas, shopping guides, and easy meal prep strategies
✔️ Ongoing support and accountability in a private group

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🚨 Spaces are limited to just 15 participants so everyone gets personal support.

⏳ Registration closes midnight 31st August or when spaces are gone – whichever comes first.

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👉 We kick off Sunday 1st September – just as the holidays finish!

Message me to secure your spot now before they’re gone..

20/08/2025

Not sure which nutrition coaching option is right for you? Here’s a breakdown of my services

One-Off Nutrition Assessment (£50) – Perfect if you want an expert eye on your diet with clear, actionable recommendations.

1-1 Coaching (£150 then £75/month) – The most hands-on support. Daily check-ins, food diary analysis, education, and access to me 5 days a week. Fully tailored to YOUR goals.

Performance Package (£150 then£75/month) – Learn how to fuel for CrossFit, Hyrox or lifting. Includes calorie/macro breakdown, supplement guidance & weekly check-ins.

Rapid Fat Loss Protocol (£200) – Evidence-based, aggressive approach to fat loss. Structured, time-bound, and 100% tailored to you.

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Whether you want to perform better, lose fat, or improve your family’s nutrition — there’s an option for you.

DM me “COACHING” and I’ll help match you to the best fit.

19/08/2025

The Truth About Sugar (Evidence, Not Myths)

Sugar isn’t toxic or addictive — your body simply breaks it down into glucose, the brain’s main fuel.

The issue? Diets high in free sugars (added sugars and those in honey, syrups, fruit juice) can increase calories without filling you up. Over time, this can make weight management harder.

And no — sugar doesn’t cause hyperactivity in kids. RCTs show the “sugar rush” is a myth.

The best approach: enjoy fruit, veg, and milk freely, keep sugary drinks/sweets as occasional choices, and avoid labelling foods as “bad.” Moderation, not fear, is key.

Save this post to cut through the next sugar scare on your feed.

12/08/2025

Balanced Family Meals in Under 30 Minutes

Feeding the family doesn’t have to mean hours in the kitchen. Use this simple 4-part formula (backed by human RCTs) to build healthy, satisfying meals fast:

1 - Protein – keeps you full & supports muscle

2 - Colour – fruit & veg for fibre & nutrients

3 - Carbs – energy for body & brain

4 - Healthy fats – brain health & vitamin absorption

Example: Chicken stir-fry, 10-min wraps, or a tuna pasta bowl – all done in 30 mins or less.

If you tick off Protein + Colour + Carb + Healthy Fat, you’ve got a balanced meal for kids, parents, and athletes alike.

Save this formula & tag a friend who needs quick meal ideas!

05/08/2025

Good” vs “Bad” foods? Here’s why it can backfire for kids…

Many parents use these labels with the best intentions – but RCTs show it can lead to more food guilt and overeating later in life.

- Restriction fuels desire – When kids feel a food is “off-limits”, they’re more likely to overeat it when given the chance.

- Guilt around food sticks – Negative language can create shame and poor relationships with food into adulthood.

- It distracts from balance – Kids may think they’re “good” or “bad” depending on what they eat, rather than learning that all foods can fit.

What to do instead:

Use neutral language (“We eat more of this / a bit less of that”)

Focus on how foods help us feel and grow strong

Keep all foods on the table without making a big deal

Save this as a reminder: How we talk about food matters as much as what we serve.

29/07/2025

Struggling to get your kids to eat more fruit & veg?

Only ~20% of children hit the recommended 5-a-day – but these 5 strategies are backed by RCTs (the gold standard in nutrition research):

1 - Offer veg first – RCTs show serving veg as a starter increases intake.

2 - Role model – Kids copy what they see.

3 - Repeated exposure – It can take 8–15 tries before they accept a food.

4 - Make it fun & easy – Bite-sized, colourful, and accessible = more eaten.

5 - Involve them – Shopping & prep boosts their willingness to try.

There’s no single magic trick – but consistency and a positive approach works. Small wins, no pressure, no perfection.

Save this post for reference and tag a parent who’d find it helpful!

22/07/2025

Summer Snack Attack: 6 Healthy Ideas for Kids (and You!)

If your kids are anything like my two, they will be asking for snacks every 10 minutes this summer… can you relate to this? Believe me, you’re not alone.

Here are 6 evidence-based, parent-approved snack ideas that balance energy, nutrition & taste:

- Frozen Yogurt Berry Bites – Greek yogurt + berries in silicone moulds = cool, protein-packed treat

- Mini Egg Muffins – Great for batch-prep, protein-rich, and customisable

- Apple + Peanut Butter – Fibre + healthy fats = longer-lasting energy

- DIY Snack Boxes – Mix and match veggies, dips, fruit, cheese, eggs, crackers

- Banana Nice Cream – Just frozen banana blended with milk, vanilla, or cocoa

- Wholegrain Muffins/Flapjacks – With oats, banana or courgette + a glass of milk

- Bonus tip: Let kids help prep! Research shows they’re more likely to eat what they help make.

No snack has to be perfect—just balanced enough to fuel fun and avoid crashes.

- Got a go-to summer snack? Share it below!

18/06/2025

My Top 5 Performance Supplements That Actually Work

Skip the hype. These five have real human research behind them — and they deliver where it counts: power, endurance, recovery, and hydration.

1 Creatine Monohydrate – Builds strength, boosts sprint capacity, and speeds up recovery between rounds.

2 Caffeine – Enhances energy, focus, and performance in both short bursts and long grinds. Come in switched on.

3 Beta-Alanine – Buffers lactic acid, delays fatigue, and helps you hold pace when the burn kicks in.

4 Protein – Supports muscle growth, repair, and adaptation. Get stronger and bounce back faster.

5 Electrolytes – Replace what you sweat out. Essential for hydration, muscle function, and avoiding mid-race crashes.

Whether you're smashing CrossFit WODs or grinding through a Hyrox race, these are your foundational tools. No BS — just evidence-based fuel for serious athletes.

Train hard. Recover smart. Perform better.

16/04/2025

“Fitness isn’t just what you do in the gym.”

In CrossFit, nutrition is the foundation. If you’re not eating well, your training and recovery won’t get you far.

When on holiday, I keep it simple:

Move every day

Eat real food

Get enough sleep (or at least try)

Manage stress (as much as you can with two wild boys)

You don’t need to be perfect — just consistent.

Look after your body outside the gym, and it’ll show up for you in the gym.

What’s one thing you’re doing for your wellness this week?

11/04/2025

Are you training with purpose, not just intensity?

If you’re not following a structured plan, prioritising recovery, and focusing on quality movement — you’re missing out on the true CrossFit methodology.

CrossFit isn’t just about sweating it out — it’s about developing general physical preparedness through functional movements and high-intensity training that’s constantly varied. But to truly see results, you need to be intentional with every part of your training.

Key mistakes to avoid:

1. No plan = no measurable progress. Structure your training to improve across different time and intensity domains.

2. Chasing exhaustion instead of focusing on skill and technique. Perfect your form first, then build intensity.

3. Neglecting recovery. Recovery is where your body adapts and gets stronger, not during the workout itself.

The CrossFit pyramid emphasises nutrition as the base. Without proper fueling and recovery, all the intensity in the world won’t get you the results you want.

Which mistake are you focusing on fixing today? Drop a comment below — let’s get to work.

08/03/2025

🌟 Happy International Women's Day! 🌟

Today, we celebrate the incredible strength, resilience, and achievements of women all around the world.

From breaking barriers to leading change, women continue to inspire and empower us every single day.

Let's honour the women in our lives and strive for a more inclusive and equal future for all.

Together, we can create a world where every woman and girl can thrive. 💪👩‍🔬👩‍🎓👩‍⚖️

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