Health Coach Helen

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Health Coach Helen

I’m Manchester based certified Health Coach.

I focus on empowering midlife women to restore their energy, balance hormones and feel confident in their bodies.Together we create sustainable habits that fit into your lifestyle,so you can feel amazing again.

11/03/2026

If you need that little pick me up, these cookies are perfect. Recipe from the lovely .
I excluded the walnuts, just so the teenagers would eat them 😉

1 banana
60g peanut butter
15g maple syrup
100g oats
15g ground flaxseed
40g dark chocolate chips
30g walnuts or pecans, finely chopped
1/4 tsp salt
1/2 tsp cinnamon

Preheat the oven to 160 degrees C fan oven.
Line the baking tray. Mix the banana, peanut butter & maple syrup until smooth. Stir in the remaining ingredients. Scoop 10 mounds & gently flatten. Bake for 15 minutes. Cool fully before eating 😋.

10/03/2026

A lot of women, particularly 40+, perimenopause are bombarded daily with what we should & shouldn’t be taking & the benefits etc 🤯

As a health coach, I focus on the 4 pillars of our health;
😴Sleep
🏋🏽‍♀️Movement & exercise
🥦Nutrition
💆🏽‍♀️Self care

If you feel you need help getting the basics right, drop me a DM or an email; helen@healthcoachhelen.co.uk

02/03/2026

Super quick to make; quinoa & black bean salad.

This makes 4 portions;
1 tin black beans drained
1 red pepper chopped
1/2 cucumber chopped
1 tin sweetcorn drained
1 packet Merchant Gourmet cooked quinoa

Dressing;
1 tbsp extra virgin olive oil
2 tbsp lime juice
1 tbsp maple syrup
1/2 tsp cumin
1/4 tsp dried chilli flakes (optional)
Seasoning
Mix this together and add to the above ingredients.

Then I add the extra protein, so yesterday I added some cooked chicken and today I’ve had a tin of drained tuna.
Great source of protein and fibre 💪🏼
Make in less than 10 minutes and you’ve got lunch sorted for 4 days 🤩

25/02/2026

When you reach for the quick high sugar foods at 3-4pm (biscuits, cereal bars, crisps, chocolate) here’s what tends to happen;

*blood sugar rises
*insulin increases
*energy dips again soon after

This is because these foods are typically lower in protein and fibre, they don’t keep you satisfied for long.
They give you energy (briefly) but not much staying power.

Over time, the daily 200-300 calories can quietly slow fat loss. Not in one day, but gradually across months.

Fat loss isn’t about perfection, nobody is perfect 😉. But the factors that help is;
💫stabilise blood sugar
💫eat enough protein & fibre to keep you full between meals
💫lower stress load
💫create consistent healthy habits

If you struggle with afternoon snacking and need help with creating balanced meals and healthy habits, drop me a DM or email; helen@healthcoachhelen.co.uk

22/02/2026

The question I ask my clients in our first session together.

It’s not just a number on the scales.

For my clients, success can look like:

• Waking up with energy instead of dragging yourself through the morning
• Fewer 3pm crashes
• Sleeping through the night
• Feeling calm instead of constantly wired
• Clothes fitting comfortably again
• Clearer thinking
• Better moods
• Feeling back in control of food instead of food controlling you

Yes, weight loss might be part of the journey.
But that’s not the whole story.

Real success;
It’s restoration.
It’s resilience.
It’s feeling like yourself again.

And that’s where we start 💚

Let’s chat about what success looks like to you. Drop me a DM or email; helen@healthcoachhelen.co.uk

14/02/2026

I’m away for a ski weekend in France and we’re lucky enough to have breakfast included at the hotel. It’s the one meal I can properly take control of, so I make it count.

My focus? Protein, fibre and healthy fats.
Greek yogurt, fruit and a couple of boiled eggs set me up perfectly for the day ahead.

Lunch on the mountain is usually pasta or a baguette.
Dinner tends to be pasta or pizza.
And as someone who doesn’t eat red meat or pork, my options are a little more limited — especially in a small French Alps village.

But here’s the thing… having that solid, balanced breakfast means I start the day fuelled, steady and in the right mindset — even if the rest of the day isn’t “perfect.”

And that’s before we even mention the après-ski 🍹😜

Life is about balance.
One weekend doesn’t undo healthy habits.
And I know when I’m back next week, I’ll return to my usual routine — no drama, no guilt, just consistency.

04/02/2026

I heard a great quote the other day
‘Weight loss is the wedding, keeping it off that’s the marriage’.

Weight loss is basically the behaviour change. You have to understand what were the behaviours that got you to put the weight on in the first place.

And you have to understand not to go back to those behaviours. I know it sounds simple, but bringing awareness into your habits and your behaviours, thats really how you maintain the weight loss.

As a health coach I am qualified in coaching clients to help with behaviour change and how to build healthy sustainable habits into their daily lives.

It may be that you want to lose weight or you’ve recently come off the weight loss injections or are thinking of soon, this is the key time to address your eating behaviours so that the weight you have lost stays off.

Click on the link in my bio and book a free discovery call, I’d love to hear from ☺️

02/02/2026

My mum used to make the best chicken broth, and I hope with this one I’ve done her proud 😊

Ingredients
1 onion diced
2 carrots peeled & diced
2 celery sticks diced
3 medium potatoes peeled & diced
3 garlic cloves crushed
1 tbsp olive oil
2 tbsps tomato puree
2 chicken breasts uncooked
750ml chicken stock
1 tsp dried Italian herbs
1 tsp dried thyme or fresh sprigs
2 bay leaves
Salt & pepper to season

Method
1️⃣add the oil to a large pan & sauté the vegetables & garlic for 5 minutes until soft
2️⃣add the tomato puree, herbs & bay leaves. Leave for 1 minute.
3️⃣add the raw chicken breasts, stock & season.
4️⃣put the lid on the pan & simmer for 45 minutes. Remove the bay leaves & discard. Take the cooked chicken breasts out and shred the chicken. Add back into the broth.
5️⃣serve hot with fresh sourdough. Enjoy ☺️

If the chicken breasts were fresh, you can freeze the soup once it’s made. Defrost fully before heating.

29/01/2026

If you’re using weight loss injections (or thinking of stopping them) there are several factors that you need to consider;

👉Are you meeting protein needs
👉Is your gut being supported
👉Are your hormones happy
👉Are your muscles protected
👉Will the weight stay off after?

As the evidence builds, it’s showing that most people do not maintain their weight loss once the injections stop, especially if their lifestyle habits are not addressed.

As a health coach for midlife women, I focus on building healthy habits for life, rather than seeing these medications as a quick fix I can help you maintain the weight loss without needing to stay on them forever.

The key areas I work on with my clients are;
✨Balanced and nutritious meals
✨Movement that suits their life
✨Healthy sleep patterns
✨Identifying and reducing stress

If you want to know more about building healthy sustainable habits into your life I offer a no-obligation free call. Just head over to my website and book in.
Links are in my bio 💚

22/01/2026

Everyone talks about protein but fibre also needs to be on your hit list!

Fibre gets talked about like it’s just a digestion thing, but in midlife it’s so much more than that.

Hormone changes, gut health, blood sugar, cravings, energy levels and weight loss are all closely linked to fibre intake, especially during perimenopause or if appetite is reduced.

This isn’t about perfection or hitting targets.
It’s about understanding what your body needs now and supporting it gently.

I’ve created a free guide that explains fibre in a clear, non-overwhelming way, with practical food tips you can use.

👉Download via the link in my bio.
Happy reading ❤️

13/01/2026

We don’t build habits on our best days.
We build them on our worst days 👊🏻

If your goals only work when you’re well rested, motivated, calm, and on top of life… they’re not habits. That’s wishful thinking!

So let me ask you this 👇🏼
On your worst day, what is the one thing you could still do?
- Not 10k steps
- Not an hour workout
- Not batch cook for the working week

Maybe it’s:
✔️5 minutes of movement
✔️a short walk round the block
✔️10 squats whilst the kettle boils
✔️drinking a glass of water
✔️pause to breathe before reacting

However small these still count and still move you forward in a positive healthy direction.

On my worst day, when I’m back to back with meetings, no time for a workout, kids have sport activities after school, husband is working late so I’m on meal duty ,etc…. I still walk. Even if it’s only 10 minutes round the block, I still walk. I have this as my non negotiable.

As midlife women we require realistic habits, not punishment. If you’re struggling with building healthy habits into your daily routine and need some guidance or accountability, then drop me a DM helen@healthcoachhelen.co.uk

Address

Manchester

Website

http://www.healthcoachhelen.co.uk/

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