Olcote Wellbeing

23/02/2026

Gluten, egg, dairy free loaf effort ..number 2 ...

This one I experimented with cassava flour, potato starch and a mix of rice flours. Although it still looks awful, the taste is much better, but there is still a long way to go! I will get to a preservative free, natural solution to a gluten, dairy and egg free loaf of bread💪💪

16/02/2026

Having Eosinophilic Esophagitis means I have multiple food allergies which cause the cells to reproduce and build pressure in my Esophagus, causing swallowing problems, voice problems and food impactions and regular Endoscopies.

In addition to drug therapy, I have to follow a strict diet regime to minimise occurrences. So it's been nearly five years now without Gluten, dairy, eggs, fish, soya and nuts in my life. Very restrictive. It's a good job I'm a Sports Nutritionist as , by being inventive I am able to get the maximum nutrition from the minimal of foods!

My diet is as healthy and as whole as it can be, but what really frustrates me is some products I have to buy like Gluten Free bread, or even oat cakes and rice cakes are all ultra processed, particularly the breads (whoever you get them from or however much you pay). I don't want to be consuming emulsifiers, gums, palm oils and lab based raising agents ... But sometimes you just want a sandwich or a bit of marmite on toast!

So, I'm on a quest to make the best recipe I can to produce my own gluten, egg and dairy free loaf of bread, with no unnatural ingredients to it. As whole and pure as I can make it. As you know, the word 'can't' was removed from my vocabulary years ago! 😂😂 So,I'm determined to succeed where others have failed.

Yesterday I bought myself a bread maker and I'm off on the challenge. I know there will be disasters .... But no challenge is impossible!

Loaf one, looks disastrous 😂 But actually toasted quite well. I think the liquid was a bit awry and there was a distinct cornflour taste...

1 down ... Many more to go I suspect. But I know I will succeed 🍞💪💪

15/02/2026

It's The Duchess' birthday today. The grand old age of 12! But apart from being a bit senile and a little bit of cataract, you wouldn't know she wasn't a puppy the way she still bombs around! She did have her puffa jacket on this morning though as she needs to protect those old bones from the cold and rain!!

Even the swans were out of the water this morning!

The Duchess has just been served her birthday breakfast and is currently fighting with a new bright yellow octopus! 🦑😂😂

14/02/2026

Back to my own training again today after 6 weeks, of just managing to get by with my classes and clients ... no lifting, bending , stretching... That has been a challenge😂😂. My first return to the treadmill and weights again. Taking it steady! 💪

Thank you to all of you that have been very patient with me and loyal whilst I've been recovering from a rather nasty abdominal injury. I've tried to put as much energy and enthusiasm into my classes at Long Stratton Leisure Centre and The Mill Hempnall , online classes and PT sessions despite it , and when I couldn't do something, you've all been very patient with my pictionary classes! 😂😂😂 ( I knew that Architecture degree wasn't wasted! 😂😂)

Well I'm pleased to report after several scans and resting (well my version of resting 😘) I've managed (by being fit) to escape surgery and now I can start to progressively get back to full speed! Watch out!!! 😂😂😂👿👿

Have a great weekend everyone and I'll see you all in classes or in your PT sessions next week ❤️

11/02/2026

Come and SOSA with me if you want to add FUN to your Fitness Long Stratton Leisure Centre 😁😁

07/02/2026

Why exercise isn't much help if you are trying to lose weight | New Scientist https://share.google/58X0iLYZAL9tMsWqt

Some interesting new research. I've always said exercise alone will not achieve weight loss and eating less and restricting food while exercising more again, had detrimental effects. To achieve weight loss we need well planned and good nutrition (not necessarily less food!!). Exercise is important for cardiovascular health, muscle, bone health, mental health, balance, strength and conditioning. The two areas are very separate on their own, but needed together for optimum health. Take the fat loss injections for instance, they may help you lose weight (although you are actually losing mass - which will include muscle) but they won't protect your body against all the other things above to help your body stay in optimum health.

Good nutrition + the right exercise = results.

When we exercise more, our bodies may compensate by using less energy for other things – especially if we eat less too

03/02/2026

My approach to nutrition is different, sustainable and designed for you 1-2-1.

I combine:
✔ Professional qualifications
✔ Many years experience
✔ Performance coaching
✔ Movement expertise
✔ Lived experience of complex health conditions and nutritional restrictions/needs

This allows me to create nutrition plans that:

You can stick to
Are easy to understand
Respect your health and lifestyle
Adapt as your needs change
Support long-term results

No judgement. No extremes. Just informed, compassionate and professional coaching.

Get in touch at www.olcotewellbeing.com for fitness and nutrition or nutrition only at olcote-wellbeing-diet-and-nutrition-support-group — Olcote Wellbeing https://share.google/LRfszOroywTBqg235

I'm available online, at home or in-person at Long Stratton Leisure Centre . I'm CIMSPA registered and I've been a trusted local business for many years, being a proud member of Norfolk Chambers of Commerce

20/01/2026

At Olcote Wellbeing, you’re supported by more than qualifications — you’re supported by real understanding.

Alongside being a:

Personal Trainer
Clinical Personal Trainer
Sports Therapist
Sports Nutrition Practitioner
Pilates & Yoga Teacher
Dance Fitness, Fitness & Core Specialist

I also personally manage two complex health conditions.

So I understand:

Energy fluctuations
Symptom management
Adjusting nutrition around real life

The emotional side of health change
Your nutrition plan is built with empathy, flexibility, and evidence — because I live it too.

www.olcotewellbeing.com

I'm a CIMSPA registered Fitness Professional

19/01/2026

So, the new year has kicked in, but have you got that nutrition sorted to get the best version of you for the year ahead?

I'm qualified to give advice and to support you to reach your goals 💪

Check out what Olcote Wellbeing can offer you to make this year a nutritious one for you, making you feel fantastic!

https://www.olcotewellbeing.com/olcote-wellbeing-diet-and-nutrition-advice-norwich

I'm a registered CIMSPA fitness professional and a long standing local business and proud member of Norfolk Chambers of Commerce . You can catch me at Long Stratton Leisure Centre

07/01/2026

Wednesday : Wellness Wednesday

Wellness Is more than workouts

Don't forget, your wellness is physical and mental.

It’s all about how you move, how you eat, how you rest and restore, how you think — and how supported you feel along the way.

My work combines fitness, clinical training and sports therapy, nutrition and counselling — because you’re a whole person, not just a body to train.

05/01/2026

Monday: Monday Check-In

Before you get to the gym, try this:

How do you want to feel this week?
Stronger? Calmer? Maybe more energised, More confident on a machine? Less overwhelmed?

Give yourself a goal as you enter the gym and stick with it. Gyms can be very busy this time of the year and can feel very intimidating places if you are not confident, but don't assume everyone else is!

Stick with your goal and stay focused on that.
Your wellbeing matters more than ticking boxes and there’s more than one way to move forward.

I'll be in the gym from 8am this morning, see you then 😁👋

04/01/2026

Sunday : Self-Care Sunday

Confidence Grows Quietly

Confidence doesn’t come from punishment or pressure.
It grows quietly when you feel safe, supported and understood.
That’s how I work — whether through Personal Training, Clinical Exercise, Yoga, Pilates, Nutrition or Counselling.
You deserve support that meets you where you are.

The Duchess was supporting me this afternoon as we went for our walk in the wintry city. It was difficult to keep upright! If I'm a few minutes late to any of you this week, I apologise in advance. We seem to have it quite bad in the city! 🥶🥶🥶❄️