http://www.realfitnessuk.com/elite

Real Fitness, 177 Garth Owen, Newtown (2025)

21/09/2025

How to Get More Fibre – Soluble & Insoluble

Most foods contain both types of fibre, but one usually dominates. Here’s a simple breakdown 👇

🔶 Soluble Fibre
(dissolves in water, helps with blood sugar, cholesterol, and keeps you feeling full)

Peas, lentils, chickpeas, beans

Oats, oat bran

Barley

Apples and pears (with skin)

Oranges, mandarins, grapefruit

Carrots

Broccoli stems

Psyllium husk

Sweet potatoes

Avocado

🔷 Insoluble Fibre
(adds bulk, helps stool move through the gut, supports regularity)

Whole grains (brown rice, whole wheat bread, wholegrain pasta)

Wheat bran

Corn

Onions, kale, spinach

Nuts and seeds

Green beans, Brussels sprouts

White potatoes with skin

Courgette, cucumber, peppers

Grapes with skin

Dried fruit

👉 Rule of thumb:

Soluble = soft foods that go mushy in water (oats, pulses, apples).

Insoluble = tougher foods that keep structure (skins, whole grains, nuts).

19/09/2025

✨ Some simple steps to help children build a healthy relationship with food✨

Intuitive eating is all about helping children trust their own hunger and fullness signals, and keeping food from becoming tied up with emotions.

These 3 simple rules around treats can really help👇

Trying to avoid -

Soothing with snacks when they’re upset

Distracting with food when they’re bored

Praising with sweets when they’ve done well

👉 Instead try -

If they hurt themselves or feel sad - comfort with cuddles and calm words - not food

If they’re bored, spark play or connection

If they’ve done something amazing, celebrate with attention and praise

It’s not about banning treats. 🍦 You can still enjoy ice cream together later on - just don’t link it to the emotion in that moment.

This is something I’ve been really trying with Sam. I’m not perfect with it, but it’s a practice we work on in our house. Another part of this is letting him decide when he’s had enough to eat. Not encouraging him to “clear the plate” - but supporting him to recognise when he feels full.

Helping children learn to eat when they’re hungry - and stop when they’re satisfied - helps support a healthier relationship with food for life. 💡💕

If you’re interested in this, I’m happy to share more posts like this :)

11/09/2025

Creamy sausage and broccoli pasta

Well balanced with plenty of hidden veg and good fats and wholewheat pasta 🥰

Quick, easy and tasty dish that I fed the kids this evening.

Great for kids and adults!

Ready in under 15 minutes.

You can add anything you like to the sauce really.

I have 3 pasta recipes that sam loves and always eats

If you want them drop me a yes in the comments or send me a DM and I will get them across to you :)

04/09/2025

🍫🍿 Why dark chocolate + popcorn is a great snack combo (and my current favourite mid afternoon treat)

✅ Sweet + salty hit in one go (no more rummaging for “something else” after).
✅ Popcorn = high volume, low calorie wholegrain with fibre to keep you fuller for longer.
✅ Dark chocolate = antioxidants + magnesium, and a little goes a long way for satisfaction.
✅ Together, they give crunch, flavour and balance — without blowing your calorie budget.
✅ Hits cravings and keeps energy steady — no sugar crash afterwards.

✨ Snack maths:

1 piece Lidl 74% dark chocolate = 54 cals

1 bag sweet & salty popcorn = 66 cals
👉 Total = 120 cals 🎉

This is my current favourite snack - it kills cravings, feels indulgent, tastes delicious, ontains fibre and doesnt cause a crash afterwards 🙌

👉 Next time you want a snack that feels indulgent but still ticks the nutrition boxes - try a couple of cups of popcorn and a square (or two) of dark choc.

01/09/2025

🔥 12-Week Transformation Program – September Intake Now Open 🔥

Small Group PT + 1-1 Coaching support

ONE SPACE LEFT....⏲️

Starts w/c 9th September Empire Martial Arts Gym

Tuesdays: 5:45 PM

£375 total (£125/month)

For women who want to:
✅ Drop 12–20lbs or 1–2 dress sizes
✅ Get stronger, leaner, and more confident in the gym
✅ Ditch quick fixes and build habits that last
✅ Learn how to eat for results – without cutting out your favourite foods

What you get:

1 weekly small group PT session

1 - 2 extra gym/home workouts to do on your own (flexible)

Full access to my online coaching tools and support 🙌

Why it works:

Personalised plan tailored to your goals

Real coaching from an experienced PT + Precision Nutrition L1 Coach

Flexible and sustainable – just 2 sessions per week

Limited spaces – message me or comment “YES” to grab yours.
Let’s get to work.

29/08/2025

Here’s why you’re currently not at your fitness goal yet…

You see, for someone to achieve weight loss, tone up, feel stronger, and boost energy, alot of women still think they need to be focusing on…

❌ Eating as little as possible
❌ Endless cardio sessions
❌ Cutting out all the “bad” foods

When in fact, they don’t.

Now whilst these things might feel like they help short term — they’re definitely not needed for dropping fat, getting toned, and feeling energised, in fact in the long run they slow your progress and end up with you quitting because your tired, hungry fed up and fried!

👉 What really matters is building strength through resistance training, fuelling your body properly with a balanced diet of foods you enjoy that make you feel good and actually being consistent with simple daily habits like walking and prioritising sleep

And when you focus on that — that’s when fat loss happens, your body shapes up, your energy rises, and you finally feel in control.

And guess what...you can do all of this whilst eating foods you actually enjoy and feeling good..not drained and miserable!

So here’s a gentle reminder: if you’re not currently where you want to be with your weight, shape, or energy…

…it’s time to change the strategy you’re using.

Hope this helps :)

26/08/2025

💬 Why It’s So Important to Lift Weights in Your 60s

I coach a lot of women over 60, and the biggest thing I see is this:
most people assume getting older means you have to accept less energy 😴, more aches 🤕, and losing strength ⬇️.

But it doesn’t have to be that way.

💪 Lifting weights in your 60s isn’t about bodybuilding (unless you want it to be!)

It’s about:
✨ Staying independent and capable
🦴 Protecting your joints and bones
🚶‍♀️ Having the strength to do the things you love without worrying if your body can keep up
💃 Feeling more confident in your own skin
👗 Putting on that outfit and feeling great
💪 Seeing muscle tone returning
👨‍👩‍👧‍👦 Being able to keep up with the family (or even out-perform them!)

And honestly? Seeing my clients in their 60s get stronger week after week is one of the most rewarding parts of my job ❤️. They surprise themselves all the time.

Plus 😎 let’s face it - being able to say “I lift weights” at 60+ is a pretty awesome brag.

If you’re in your 60s and want to feel stronger, move better, and prove to yourself what you’re capable of 👉 we’d love to show you how.

26/08/2025

💬 Why It’s So Important to Lift Weights in Your 60s

I coach a lot of women over 60, and the biggest thing I see is this:
most people assume getting older means you have to accept less energy 😴, more aches 🤕, and losing strength ⬇️.

But it doesn’t have to be that way.

💪 Lifting weights in your 60s isn’t about bodybuilding (unless you want it to be!)

It’s about:
✨ Staying independent and capable
🦴 Protecting your joints and bones
🚶‍♀️ Having the strength to do the things you love without worrying if your body can keep up
💃 Feeling more confident in your own skin
👗 Putting on that outfit and feeling great
💪 Seeing muscle tone returning
👨‍👩‍👧‍👦 Being able to keep up with the family (or even out-perform them!)

And honestly? Seeing my clients in their 60s get stronger week after week is one of the most rewarding parts of my job ❤️. They surprise themselves all the time.

Plus 😎 let’s face it — being able to say “I lift weights” at 60+ is a pretty awesome brag.

If you’re in your 60s and want to feel stronger, move better, and prove to yourself what you’re capable of 👉 we’d love to show you how.

13/08/2025

💡 Understanding Insulin Resistance & Type 2 Diabetes

Atm you are probably hearing the word insulin thrown around a lot by fitness influencers. They talk about insulin resistance, high blood sugar, low blood sugar, what foods “spike” it, and which ones you should avoid.

The truth? A lot of that advice can be oversimplified, cherry-picked, or just plain wrong… and it can leave people feeling confused about what insulin actually is and why it matters for your health and it can create alot of fear around food.

So here are the facts, in plain English 👇

---

🔑 Insulin is like a key
When you eat, your blood sugar rises. Insulin’s job is to unlock your cells so sugar (glucose) can move from your blood into your cells for energy or storage.

⚠ Insulin resistance happens when those “locks” on your cells stop working well. Your body makes more and more insulin to try to force sugar into your cells, but it doesn’t work as efficiently.

📈 Over time, blood sugar stays higher for longer. This can lead to type 2 diabetes, where your body either can’t make enough insulin or can’t use it effectively.

---

Signs that could be insulin resistance -
✅ Tiredness after meals
✅ Cravings for carbs or sugar
✅ Belly fat that’s hard to shift
✅ Difficulty losing weight
✅ Brain fog
✅ Feeling thirsty and needing to p*e more often (later stages)

---

Why it matters
High blood sugar over time can damage your heart, blood vessels, nerves, kidneys, and eyes, and it can make weight loss much harder.

---

The good news? You can improve your insulin sensitivity and lower your blood sugar naturally:

💪 Do strength training - muscle is a sugar sponge!
🚶‍♀️ Move regularly - even a short walk after meals helps
🥗 Balance meals - protein + fibre + healthy fats slow sugar spikes
😴 Get enough sleep - poor sleep worsens insulin resistance
⚖️ If needed, aim to lose 5–10% of body weight for big improvements

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✨ You don’t need a complete change to your life overnight - very small, consistent changes to your activity, eating habits, and daily routine can make a huge difference to your long-term health.

If you’re ready to take steps towards improving your energy, controlling cravings, and lower

12/08/2025

This was a fantastic message from a client to start my day with today 🙌

With an underactive thyroid and menopause symptoms, this lady thought weight loss was impossible.

In less than 4 weeks we have got that needle moving significantly 🥳

👇

She had tried lots of different things and just felt stuck.

What she really needed was:

✅ A plan tailored to meet her where she is at right now
✅ Simple nutrition principles she could actually stick to
✅ A tailored and sensible approach to exercise

That’s exactly what she's got inside Build 2 Last - my online coaching programme for women 55+ who want results without restriction.

Now? We are less than 4 weeks in and 👇

She’s already half a stone lighter, feels in control, and is enjoying the process 😍

I promise you, when I say we’ll make this a simple process, I mean it. And not just simple - enjoyable! You’ll feel good. You can feel good. You know, it doesn’t have to be an endless slog of workouts and bland meals, feeling miserable and hungry.

I’ve got a fantastic offer landing on Monday for a small number of ladies who want these kinds of results. If that’s you, DM me the word INTERESTED and I’ll get straight back to you with all the details ✨️

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Real Fitness

21/09/2025

19/09/2025

11/09/2025

04/09/2025

01/09/2025

29/08/2025

26/08/2025

26/08/2025

13/08/2025

12/08/2025

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