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Coached by Cubby, Wallasey (2026)

09/03/2026

Super quick and easy meal prep for work lunches. Nothing special, just easy. About 20 mins to make. High protein high fibre, no refined carbs.

Less than £10 , 6 lunches made.

It doesn't have to be expensive, doesn't have to be complicated, doesn't have to take all day. Be creative.

Planning and prepping food is key to keeping on track 👌 add plants to every meal for additional nutrients and fibre - they fill you up for longer

04/03/2026

Own journey. Own goals. Your are not in a competition. You are not in a race. The only person you are competing is yourself. Not to be the best, but to be better than you used to be. Better habits. Healthier habits. Feeling strong. Building a healthy future. A better mental health. A better physical health.

It feels good to feel strong. Trust me.

Dont be afraid to start.

More energy. Stronger bones - reduced risk of poor bone health in your future years. More muscle - better hormone balance, increased metabolism, better mobility, balance and flexibility, improved body composition.

There is something out there that suits everyone.

We dont need bags of time (that is something I DONT have)

Start now. Its never too late 🫶

❤️
✔️

24/02/2026

FIBRE is vital

On average we currently get around 15g fibre per day - recommended intake is 30g and more per day.

Use these foods to add into meals or swapping for example:

◽️bolognese/mince dish- swap half mince for lentils and beans
◽️breakfast Greek yoghurt - add chia seeds and flaxseed
◽️soup home made with vegetables and lentils
◽️Rice - swap for quinoa or bulgar wheat (natural whole grains)

Be creative, its very possible to increase fibre intake.

Benefits of fibre include
1️⃣ Reduced sugar spikes/more stable glucose control and less insulin production
2️⃣improved gut health and healthier microbiome (vital for overall physical and mental health)
3️⃣ keeps you fuller for longer and reduces cravings so helps with weight loss
4️⃣ High fibre foods are often full of other great nutrients and they are natural sources of food
5️⃣ Reduced cardiovascular risk with improved cholesterol levels

And many more....

Eat fibre!!

23/02/2026

Borderline Diabetes - is this you? Its time to take action.

Pre-Diabetes is serious (you cant feel it) but it is a sign that things are no longer working to their normal capacity.

For example - the pancreas which is responsible for producing insulin is working extra hard. Insulin is responsible for moving sugar out of the blood stream into the cells and muscles. This is not working effectively and sugar is building up in the blood.

The sugar itself is damaging, but the excess production of insulin is also damaging.

Borderline diabetes is a huge risk of developing Type 2 Diabetes, and this will happen if it is not addressed. The high sugar and high insulin amounts are strongly associated with poor health outcomes - such as heart disease, kidney disease.

It can get improve and risks can be reduced with the appropriate action

Feel free to give me a message if you need any advice with this 👌🌟💙

❤️

23/02/2026

REFLECTING on almost 1 year of being a PT and honestly one of the best things I have ever done ❤️

Having a passion for diet and lifestyle, educating people and working with beginners i knew this was for me but after many years of being a nurse I entered this new venture not feeling confident, a bit like a fish out of water and not knowing how it would turn out BUT as I always say

IF you DONT step out of your COMFORT zone, it doesn't change you 💪💪 and that goes for lifestyle changes too.

Possibly the most rewarding role with the most satisfying year ever - despite the very hard work and dedication - sometimes I find it very difficult to manage on top of my role as a nurse and it can become overwhelming but when you have made this much difference in people's lives - it makes the hard work worth it ❤️🌟

Thank you to everyone that has supported me in this journey ❤️ and to each and every single one of my amazing clients keep up the fantastic work - you are incredible ❤️

If you are thinking about starting something new, then use this as your sign to get started. We all start somewhere and it's is NOT impossible 🌟❤️

20/02/2026

Remove the stigma from Type 2 diabetes 💙

Diabetes (no matter what type) is a very complex metabolic disease that is very individual to that person. What works for one may not work for another.

It is simply not a case of eating 'too much sugar'.

We need to be more educated and provide more support to those around us with diabetes💙

20/02/2026

Friday morning workout 🏋‍♀️ - bit of a mix today. Quads, shoulders, arms finished off with some core

DONT neglect your core strength

Core strength is far from building those visual abs (plus you cant target fat burn)

Core strength is vital for balance, stability, it supports your spine and prevents injury

Add a core workout into your weekly routine - it will also improve your posture 👌👌💪🏋‍♀️

19/02/2026

🌟who am i and what do I do🌟⬇️

I work with beginners to exercises to build strength, achieve weight loss and improved overall health.

My diabetes speciality also gives me significant experience in helping people transform their diabetes care.

I am very keen and enthusiastic to help motivate people and help you make a start if youre feeling lost or stuck in a rut. We all start somewhere and it's is not easy but IS possible ❤️

I work in a small friendly studio and am particularly interested in working with people who are not gym members and just looking to get moving and improve their health with both fitness and nutrition changes.

There is no additional membership required to train with me in . If you are looking to get started or would just like some simple advice on how to start then feel free to message me 🌟

I am always happy to help 🌟💛

16/02/2026

Diabetes and insulin

What is insulin? 🌟 (we should understand and be educated on this even if we are not diabetic, for the sake of our health)

Insulin is a hormone, we need this to survive, but just like high blood sugars, too much insulin can be damaging for many reasons.

Hyperinsulinemia in itself is damaging, it is linked to inflammation, cardiovascular disease and metabolic disorders.

Our organs need our help 👌 fuel your body with good nutritious food for good health.

We must also remove the stigma around diabetes - it is complex and difficult to manage, there is far more to diabetes than removing 'sugar'

❤️

15/02/2026

It is very easy to think 'there is nothing I can eat' with Diabetes. This is not true.

There is actually alot that you can eat with diabetes, it is basically food choices that we SHOULD be having anyway. Our world has given us multiple opportunities for packaged, un-natural foods to be the bulk of our diet - this has become our norm and this is unfortunately ruining our health.

Portion size is also key, particularly with diabetes. Carbohydrates will spike blood sugars, they dont need to be avoided they just need to be managed and balanced.

Of course we cannot be expected to avoid ultra processed foods completely but a significant reduction in these and having them as a treat rather than the bulk of our diet can do great things to our overall health and blood sugars.

There is alot more choices than listed on this post has a fabulous website with lots of recipes and food swap ideas

🟥Message me if you are stuck for ideas for food swaps 🌟👌 - happy to help

14/02/2026

We ALL start somewhere.

DONT be afraid to start.

Pushing yourself out of your comfort zone does so much for your mental health, your self confidence and your physical health.

Your own goals are important. Dont focus on anyone else. Own journey always ❤️💪

❤️

12/02/2026

Monday Meal Prep (even though its Thursday 🤪) - late post😆

6 meals

12 eggs ➡️ 3 tbsp cottage cheese ➡️ spices of your choice (chilli flakes, paprika and garlic here) ➡️ mix ➡️ pour into oven dish ➡️ add fillings of your choice (tuna here) ➡️ bake in oven approx 25 mins at 180 ➡️ cut into slices ➡️ put with side of your choice 🥬🫑🥦🥒🥔🍆🥥🥑🫒

(Broccoli for me as those who know me know i hate salad🤮)

Approx £8 in cost for 6 meals - better eating doesn't have to be expensive 👌 or time consuming.

Coached by Cubby

09/03/2026

04/03/2026

24/02/2026

23/02/2026

23/02/2026

20/02/2026

20/02/2026

19/02/2026

16/02/2026

15/02/2026

14/02/2026

12/02/2026

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