FEBNutrition, Purley (2025)

22/04/2024

Let’s talk about window of tolerance…

I haven’t been having the best start to the week and it’s felt like one thing after another, so I grabbed a meal deal and decided to eat it in the park between appointments. Fast forward to me dropping half my sandwich (5 second rule definitely can’t apply here). I found myself getting emotional. Why? Because my period is due, I’m full of hormones and my *window of tolerance* is very small, especially compared to the rest of the month.

Other examples of when your window of tolerance can be put to the test are a really bad day at work, something not going to plan, the list is endless. That’s why it’s important to work of widening your window of tolerance as it increases your ability to cope with what life throws your way… sandwich included.

16/04/2024

Whether you’re simply thinking about making some changes, have got some goals in mind, are halfway through your goals or completed them and looking for new ones why not join us?

Working on yourself in any form can be challenging (as well as super rewarding) and it can also be kind of lonely. Research shows that you’re more likely to achieve your goals and stick to things if you have a sense of belonging and community…

Which is why you’re welcome to join the FEB Nutrition Gang, where you’ll be joining a group of likeminded people, who will give you a kick up the arse when you need it, share in your wins and successes and help when it’s hard.

Link on stories (and then highlights) 🔗
Any questions drop me a message anytime!

12/04/2024

UPTE: Unconditional Permission To Eat

I still remember when I first heard of this term and thought there was no way I could eat half the things I wanted to whilst working towards my goals.

I used to have *so* many food rules and things I couldn’t eat and there was an awful lot of restriction. But over time I have worked hard on my relationship with food, to reduce and remove food rules and find genuine belief in giving myself unconditional permission to eat.

A quick caveat in case you didn’t swipe across, everyone should have unconditional permission to eat. However that doesn’t mean you have to eat *everything*.

If UPTE sounds like something you know deep down would benefit you, maybe you want to work on your relationship with food (without having to give up fat loss goals), drop me a message to find out how I can help you.

10/04/2024

Do you have a plan to achieve your goals?

Or do you leave things down to will power, motivation and whether you feel like it? All of those things will come and go, life can be stressful and super busy, so not having a plan in place for *how* you will achieve your goals means you’re unlikely to achieve them.

I’ve been there, you know you need to eat better, make some habit changes, be more active. But work, home, life is exhausting and you don’t have the headspace to figure out where to start or how to make that plan.

Book your free discovery call today to find out how I can help you, so you can finally achieve those goals you’ve been wanting to!

08/04/2024

Measuring your progress can (and should) come in a number of different ways! Following on from my post yesterday, scale weight can be helpful as one of a number of ways to measure progress. Sometimes your clothes might feel the same but scale weight has dropped or vice versa.

If you are looking to weigh yourself there are a couple of things you should take into consideration, like when you last did a s**t, what time you ate your last meal, whether you had more carbs than usual, etc. For every 1 gram of carbs you eat, your body will hold on to an extra 3 grams, so you can expect an increase in scale weight. I personally don’t jump on the scales after a carb heavy meal (often date night) and leave it a couple of days for a more accurate idea.

Lastly, a friendly reminder that if you have a difficult relationship with the scales, stepping away from them for a while and using other ways of measuring progress might be the best thing for you!

07/04/2024

Stepping away from the scales can give you a freedom like nothing else! There are so many other ways to measure your progress like photos, measurements, how you feel and a personal favourite of mine… how a specific item of clothing or outfits fits and feels.

A win is fitting into an old pair of leggings 🥳 annoying when you discover a hole in them though 😂

If you want help with your goals, book your free discovery call via the link in my bio 🔗

05/04/2024

It can certainly be a minefield when it comes to supplements, with some huge marketing budgets meaning companies are great at getting you to buy them. But do you actually need supplements?

As with most things it depends on the individual. However, if you’re thinking taking a bunch of tablets is going to replace eating well, moving your body, taking care of yourself, sleeping enough, managing stressful etc. Sadly, they won’t.

Supplements have their place and can be super beneficial, however they aren’t one of the foundations you should focus on at the start of your journey.

If you want to know more or have any questions, comment below or drop me a DM!

04/04/2024

Client testimony 🌟

Great feedback from a client who wanted to lose some weight whilst improving their nutrition knowledge, which why I love coaching!

Teaching people lifelong skills whilst they achieve their goals so they can sustain them going forward is so important.

If you’re looking to lose some weight, improve your health and increase your nutrition knowledge, then let’s do it!

Coaching spaces are available to start now so if you’re wanting to know more:
🔗 Link in bio to book your free discovery call
📧 Drop me a DM or email
💻 More info is on my website

02/04/2024

Let’s face it, it feels like Monday even though it’s definitely Tuesday. So how is your mindset after the Easter Bank Holiday weekend?

01/04/2024

Eat the Easter egg… but you don’t have to finish everything today. Swipe to find out more 🥚 🍫 🐣

If this is something you struggle with (like I did for decades) then drop me a message or book yourself a free discovery call to find out how we can work together to change it.

29/03/2024

Self care isn’t always bubbles baths & facials (although important), sometimes it’s doing the damn thing that you don’t really want to do. For me that is often exercise and going to the gym.

over the last 3 months I’ve turned exercise into a non negotiable for me, it’s booked in the diary like any other appointment and it is slowly becoming “me” time + another tool towards self care!

Let me know what your less obvious self care acts are or ones you need to start doing in the comments below!

28/03/2024

What does achieving success look like for you?

For my client this week it was putting the cookies back because they didn’t need them.

For me this week it was finding other coping strategy that didn’t involve food to deal with some emotional stresses.

Let me know in the comments below or my DMs what your recent successes have been!

26/03/2024

Client testimony 🌟

Great feedback from a client who reached out a while ago, who themselves admitted they had little nutritional knowledge, and the kgs had crept on over time.

My nutrition coaching more than just about you achieving your goals (whatever they may be), I make sure to give you the education and knowledge to empower you with your decisions when it comes to nutrition and all things lifestyle.

If you’re looking to lose some weight, improve your health and increase your nutrition knowledge, then let’s do it!

Coaching spaces are available to start now so if you’re wanting to know more:
🔗 Link in bio to book your free discovery call
📧 Drop me a DM or email
💻 More info is on my website

25/03/2024

Are you time poor & always busy? Do you feel ready to take on the new week or feeling overwhelmed & it’s only Monday morning…

Swipe for some practical tips ➡️

23/03/2024

Is this you? Because it was me for such a long time.

Behind the scenes it’s been a hell of a time, in the past my coping strategy would have been food and this would lead to inevitable binges.

However, working hard over time has given me tools to squirrel away (pun intended) to be able to stretch my window of tolerance, to find other ways of dealing with stress and to learn to identify my emotions and how to feel them.

A big trigger would often be the weekend and after a rubbish week this week I knew I had to make a plan, a gentle to do list that got up me and moving, some structure to my day and things to look forward to.

Having that self awareness coupled with working on my relationship with food means binges are inevitable and I can’t tell you how liberating that is.

If you want to know more, have questions or are ready to take control yourself, drop me a message!

15/03/2024

Date night, it’s Friday night non negotiable, whether I’m dieting or not!

My partner & I have a love for food so it’s always a given we’ll have a good meal on Friday night, but that doesn’t mean I go wild and forget about my goals.

Instead with a bit of forward planning & thinking I make sure I make adjustments during the week so I can enjoy myself on Friday night. And whether it’s a home cooked meal or eating out the same applies.

12/03/2024

Self talk, it really matters.

How you think about yourself and what you say to yourself goes in, it affects everything from your mood, self esteem, body image, the list is endless.

I caught myself giving myself a really hard time for not being productive enough on my day off, I paused and thought 💭 would I be nagging and having a go if my friend came to me in the same situation? Or would I be reminding them of the importance of rest and downtime.

Take a second to think honestly about how you speak to yourself. If it’s something you’d like to work on then drop me a message!

21/02/2024

How much do you prioritise your sleep? Sleep is fundamental for health, fat loss & general wellbeing. It’s a non-negotiable for me, I’m like a toddler when I don’t get enough & my window of tolerance/ability to deal with what life throws my way drastically goes downhill if I haven’t had enough sleep.

Did you know if you’re not getting sufficient sleep, it also impacts your hormones & can increase hunger signals, which can increase cravings & the amount you eat!

FEBNutrition