The well-being coach

Home
The well-being coach

Holistic approach to fitness, nutrition and mental well-being

21/03/2025

Physique update 5 weeks into what was supposed to be my second improvement phase post mini cut.
Unfortunately, due to external factors I’ve failed to build up my calories and as a result I’m another 1kg down. That’s 6kg lighter than my heaviest in December. Body composition looking good at 10kg above stage weight 😳
At this point I have made a decision to stop fighting this as it’s mentally draining and to continue in this small deficit till the summer. Obviously this means no competing but I’ll sure be beach ready 😂👙 perhaps a photoshoot…
Calories around 2k
Training 5 x week, 3 lower/2 upper
No cardio (this I need to change!!!)
8-15k steps

16/02/2025

Mini cut ✔️
6 weeks (technically 7 but birthday celebrations took a bit longer than planned 😬 so one week was a write off…)
Still very depleted in these photos but look forward to better pumps next week 🙌
Ended up having to adjust calories and macros weekly. My metabolism seems to adapt quickly on the way down as well as on the way up. This means I have to drop the calories and carbs quite low to keep losing but on the flip side, I get to push up past 3k when gaining 💅🏻
Strength kept up beautifully and ended up progressing a few lifts.
5 kg down which is what I hoped for and now I have a bit more runway for 3 months ish of pushing up. This time very slow and controlled with minimal fat gain and maximum lean tissue gain 🤞🏼
Just as well, I have created a brand new workout split and actually joined a couple of gyms (so far only building with a home set up with no leg press or abductor).
Hopefully plenty of new stimulation from the variety of gym equipment will work the magic.
Maybe compete this year…maybe fit model…

01/01/2025

End of push up phase and start of a 6 week mini cut.
Last two weeks were planned as deload with decreased volume of training but I got ill and took 2 full weeks off gym instead 😏 Until then, training was going great with notable strength gains 💪
Ended on 3000kcal per day and weight was holding but appetite completely dropped and I couldn’t possibly get more food in (likely coming down with the virus).
Last time I was this heavy was after pregnancy. 6 weeks of holiday in total, post-competing season, resulted in a faster than planned weight gain but this plateaued nicely. Not hating it but wardrobe is very limited and not at my most confident.
Bloods are looking great and skin, hair, nails are glowing 💫
Looking forward to this next stage 🙌
Calories down to 2000kcal- want this to be short and aggressive. Training split 3 lower/2 upper. Steps 15k average. Might introduce a little bit of cardio when back to feeling 💯.

27/11/2024

November highlights. What a month !!! Travelling, delicious food, more delicious food 🤪, gains, and some Cambridge time on return 🙌
Making some very important decisions as we plan our relocation 😁 Exciting times ahead !!!
Training going great. Last 3 weeks of heavy sessions followed deload in preparation for a mini cut.
Still 5 sessions per week. Food at 2650kcal and having to push it up weekly to see scales move. Bring on Christmas !!!😁😁

14/08/2024

Huge thank you to for amazing stage photos 🙌🤩🙏🏼

13/08/2024

My little shrine 🤩
First year of competing as a bikini bodybuilding athlete.
I’ve competed in 3 different classes with 3 different federations and placed in all of them with some really positive and encouraging feedback.
It’s been a tough few months but very proud of the muscle added to my naturally petite frame over just 5 months of bulking in a calorie surplus. The rest of time was spent in a deficit so can’t wait to see what we can achieve over a longer improvement period. Currently discussing the game plan with my coach but first the well- deserved holiday 🥳🥳🥳
This is hundreds of hours of heavy lifting, hundreds of hours of cardio, hundreds of hours of feeling hungry or sometimes feeling like you have to force food down. This is muscle soreness, fatigue, overloaded nervous system.
This is 5:30 am wake up, juggling mum duties, housework, work, training and meal prep.
This is weighing every gram of food and cooking separate, delicious meals for the family whilst following a strict, repetitive meal plan.
This is brining meal prep on days out and eating out of Tupperware -on the street before going into a restaurant, in the hotel room whilst family are out for dinner, in the car, on the tube-whatever it takes.
This is fighting mum-guilt, fighting wife-guilt, fighting cravings, fighting negative thoughts and self-doubt.
This is blood and tears but such a character-building experience and there is no doubt I’ve come out tougher and more resilient than ever. I’ve learnt what real hunger is and what it takes to still get on that bike and under that rack with sore muscles and feeling depleted. I’ve learned that the mind is so much stronger than the body. Obstacles do not block the path !!! They are the path 💪

21/07/2024

Super happy with this debut look 👍🏼
So much goes into this prep and there really so many elements to nil but I think we’ve done well 🙏🏼
Coach
Bikini
Jewellery
Hair and Makeup
Tan

01/07/2024

My not so boring, super-clean day of eating (training day 1500 kcal) 😋

Meal 1 (pre-workout): oats, 90% dark chocolate, stevia sweetened whey isolate, raspberries

Meal 2 (post workout): rice snaps, whey isolate, strawberries

Meal 3: courgettes, baby spinach, lean minced beef, jalapeños

Meal 4: oats, egg whites, Alpro yoghurt, whey isolate, 90% dark chocolate, strawberries

Meal 5: courgettes, pak choi, minced turkey breast, sauerkraut

Meal 6: Alpro yoghurt, strawberries, 90% dark chocolate

31/05/2024

When you feel beaten up and hungry but occasionally get a glimpse of the final shape 💪
We’re getting close 👀

Address

Telephone

+447761605208

Website

facebook.com

Alerts

Be the first to know and let us send you an email when The well-being coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to The well-being coach:

Want your practice to be the top-listed Clinic?

Country:

City: