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Nutrition First, Old Windsor (2025)

22/10/2025

Let’s be honest, sometimes our days can be so busy that we don’t even get time to think about lunch, let alone make it.

Today was one of those days for me… squishing in work around a workshop, clients, and everything else, alll the day before we fly away on holiday ✈️ I had minimal ingredients at home (finishing off what's in the fridge stage) so I headed to the shops in between my workout and my next client for a quick refuel.

When I got home, it took me just a few minutes to chuck it all together, I added some extra salad, chopped up my chicken and falafels with scissors (lazy or smart? 😏), and finished it off with a drizzle of honey and tahini. Simple, quick, and exactly what I needed.

It’s in these moments that it can feel so easy to grab whatever’s convenient or skip a proper meal altogether. But instead of overcomplicating it, I chose to keep it easy and nourishing.

This is what balanced eating in real life looks like and I'm all about ease. Not perfection. Not hours in the kitchen. Just small, intentional choices that make things easier for yourself while still supporting your energy, mood, and hormones ✨

Busy days don’t have to mean letting go of balance — they’re an opportunity to redefine it 💪🥗

10/10/2025

Sometimes it’s easy to get caught up in our thoughts, letting life’s little stresses weigh us down. 💭

To anyone carrying a lot on their shoulders — I see you, and I feel you. 💚

On World Mental Health Day, here are some gentle, powerful reminders:

✨ You don’t have to be everything to everyone.
✨ Slowing down isn’t weakness.
✨ Nourishing yourself — physically and emotionally — is an act of strength.
✨ Asking for help is courage.
✨ Conversations can be powerful first steps towards healing.

Your mental, emotional, and physical wellbeing are deeply connected — and they deserve attention every single day.

Take a moment today to check in with yourself, breathe, pause, and honour your needs. 💬
You don’t have to carry it all alone.

💌 If you’re feeling overwhelmed, my inbox is always open.

19/09/2025

As mums navigating our bodies and life after having children we often get caught up in what we ‘should’ look like…

We compare ourselves to old photos, pre-baby bodies, or the images on social media, and forget the real reason health matters.

Real health isn’t about appearance, it’s about how long you can play, how much energy you have, and how much fun you can enjoy with your kids.

💪 I want to have the energy to chase, lift, and laugh with my children without feeling wiped out.
🧠 I want to stay sharp, patient, and present, even on the crazy days.
❤️ I want to show my kids that taking care of yourself is normal, fun, and empowering.

Parenting is a marathon, not a sprint. Our bodies are built to last, and our habits now, nourishing meals, movement we enjoy, and intentional rest, determine our energy, strength, and happiness for years to come.

It’s not about perfection. It’s about long-term vitality and enjoying every moment with the people you love most.

💬 Parents, what’s ONE way you’re moving, eating, or resting to make life more energised, fun, and full with your kids?

19/09/2025

As mums navigating our bodies and life after having children we often get caught up in what we ‘should’ look like…

We compare ourselves to old photos, pre-baby bodies, or the images on social media, and forget the real reason health matters.

Real health isn’t about appearance, it’s about how long you can play, how much energy you have, and how much fun you can enjoy with your kids.

💪 I want to have the energy to chase, lift, and laugh with my children without feeling wiped out.
🧠 I want to stay sharp, patient, and present, even on the crazy days.
❤️ I want to show my kids that taking care of yourself is normal, fun, and empowering.

Parenting is a marathon, not a sprint. Our bodies are built to last, and our habits now, nourishing meals, movement we enjoy, and intentional rest, determine our energy, strength, and happiness for years to come.

It’s not about perfection. It’s about long-term vitality and enjoying every moment with the people you love most.

💬 Parents, what’s ONE way you’re moving, eating, or resting to make life more energised, fun, and full with your kids?

17/09/2025

Mamas, I’m so excited! 😍 I told you I was working on something in the background… and it’s finally here!

🌟 STRONG MAMA, HAPPY BABY STRENGTH CLASS! 🌟

I’ve had so many lovely mums reach out over the last few months saying they want to get back into exercise and prioritise themselves – but it’s hard with little sidekicks in tow! 💛

So… I’m starting up a class just for you beautiful mamas and your bubbas! 🎉

This class is all about building strength, boosting energy, and feeling amazing – while keeping your little ones close. Expect a friendly, supportive space where you can focus on you, lift, laugh, and connect with other mums. 🏋️‍♀️👶

📅 Monday 29th Sep – 1st class
⏰ 9:15–10:00am
📍 Wraysbury Village Hall
DM to book or for more info and share with your mama besties!

Bring your bub, your energy, and a big smile – let’s get strong together! 💪💛

15/09/2025

I did all the silly weight loss hacks, so you dont have to....

I spent a lot of my early 20s being aware of what I looked like. I knew I probably needed to live a healthier life and shift a few pounds, but I didn’t prioritise my health. Instead, I did what many of us do when we’re desperate to "lose weight."..

I crash dieted. I yo-yoed. I didn’t research anything, I just wanted quick results. And, as we all know, those results didn’t last.

Along the way, I learnt that my behaviour around food and my body needed to change. Our bodies are meant to change, especially as women, and we change with them. Skipping meals, cutting food groups, or overdoing cardio only harms our hormones, energy, and mood. I learnt how important it was to balance meals with protein, to introduce strength training, to learn how to stabilise energy, and to support my overall health.

And what I really learnt when it came to weight loss comes was that it's all about sustainability, not restriction. It comes from taking care of your body, not punishing it. There is no need to cut out a food group. Your body thrives on balance. The real keys? Personalisation, consistency, and sustainability. Focus on strength, energy, and habits that last. Embrace your body’s natural changes. Learn to nurture it , it will thank you for a lifetime.

I’m grateful I made that change in mindset and education, and I get to help so many women do the same.

🌟 If you can relate to any of the above, send me a DM to book in a free discovery call for my nutrition, fitness, and mindset coaching 🌟

29/08/2025

This one's for the sleep queens this morning!

I know this week has been a little off for me with sleep and some of my clients have felt the same. Weather change, bank holiday weekend? Something in the air… plus it’s Friday!

When you wake up tired or feel that afternoon slump creeping in, it’s often your body calling out for steady fuel rather than quick fixes. One of the simplest ways to support your energy is by fighting those natural reflexes of grabbing coffee and sweet treats. But keeping your blood sugar balanced and your mind sharper!

Try to prioritise complex carbs, protein and water throughout your day!

And remember this is especially important when we’re tired or have had a rough night’s sleep. Whether you’re a mama running on broken nights, or you’ve had a full-on week at work, the right food choices can help your body cope, recover, and keep you going. 💛

31/07/2025

Mama's Wellness Morning: A gentle space where you and baby are both welcome. 💛

Come along for a warm cuppa, a little nibble, and a chance to exhale.
This isn’t just another baby group, it’s an opportunity for mamas to:
✨ Learn from women’s health experts
✨ Meet other mums who get it
✨ Feel supported, not overwhelmed
✨ Leave with a little goodie bag, just for you 🛍️

I’m genuinely so excited to be hosting something like this, because it’s exactly what I wish I had when I was newly postpartum. A space to show up just as I was… messy bun, tired eyes, baby in tow. Somewhere soft to land, connect, and feel a little more me again.

I’m also so excited to be joined by a few amazing local experts who work closely with mums during pregnancy and postpartum. They’ll be there to gently share their knowledge, answer any questions, and offer support in a relaxed, friendly way.

24/04/2025

This isn’t just a transformation, it’s a rebirth. 🌱

I don’t often post before and after pictures because, for me, the work with my clients isn’t just about how they look, it’s about how they feel, their mindset, and the beautiful transformation in their relationship with themselves and their bodies. 💛

But after this beautiful mama bravely shared her post yesterday, I felt it was important to take a moment to celebrate her and her journey! 🙌

This boss mama came to me postpartum, feeling disconnected from her body, unsure of where to start, and craving more than just “getting back” to something, more than the idea of “bouncing back” to what she once was. She was searching for something deeper, something more meaningful.

She didn’t just rebuild her strength. She redefined it.
She didn’t chase her pre-baby body, She celebrated the one that carried her through pregnancy, birth, and beyond.

As a busy mum of a toddler and a new baby, a vegetarian, and juggling multiple responsibilities, she still chose to show up for herself. We worked together on nutrition, building an approach that supported her energy (lack of sleep) recovery (back pain from feeding) and lifestyle (play dates inc coffee and cake) without cutting corners or compromising her values.

Alongside this, we scheduled PT sessions around her real life, focusing on strength, movement, rebuilding her core and reconnecting with her body after it had been through so much. She didn’t just tick boxes. She committed, She grew,
And she proved that putting yourself first as a mum isn’t selfish, it’s powerful.

Now? She feels stronger, clearer, and more connected, in both body, mindset and the knowledge shes gained. This journey wasn’t just about perfection. It was about discovering her own power. And she’s owning it. So proud of you, hot mama! Keep shining 🌟

Remember boss mamas, feeling strong and prioritising yourself is an important part of your wellness.

If you're after a cheerleader who truly gets it mamas, I got you.

28/03/2025

I've been dedicating some time to my glutes 🍑

And the consistency is paying off. A year ago vs. today—same body, same muscles, but a whole lot more patience, intention, and gains!

Truth is, this progress hasn’t been a straight road. Since having my daughter, my back pain has been one of my biggest challenges. For a long while, training legs felt impossible. Some weeks, I had to scale back and focus on rebuilding strength before pushing forward again.

But one thing I’ve learned? I couldn’t expect progress without putting in the work and consistency. And that consistency? It’s paying off—more strength, more shape, more definition. Not from doing more, but from training smarter and staying the course.

✨ The magic is in staying the course, even when it’s not perfect and trusting the process.

If I had let setbacks stop me, I wouldn’t be here today. Whatever your goal, fat loss, muscle growth, better energy, your results will always be a reflection of what you do most of the time.

So, are you moving with intention? Or jumping from plan to plan?

20/03/2025

It was a pleasure to share some tips and tricks with the wonderful residents and team! Thank you for having me!

11/01/2025

I always start the new year as a pescetarian to boost my recipes and veggie protein combos.

Today, I whipped up this delicious meal featuring some simple garlicly lentils and yoghurt, a dynamic duo packed with protein, fibre, and probiotics sprinkled with some added micronutrients!

- Lentils: A plant-based protein powerhouse, rich in iron and perfect for keeping you fueled throughout the day.
- 5: High protein, low calorie, creamy, and loaded with gut-friendly probiotics to support digestion and overall health.

The perfect winter warmer. Would you try this combo? Let me know how you like to include lentils and yoghurt in your meals! 💚

Nutrition First

22/10/2025

10/10/2025

19/09/2025

19/09/2025

17/09/2025

15/09/2025

29/08/2025

31/07/2025

24/04/2025

28/03/2025

20/03/2025

11/01/2025

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