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Extend. Mobilise & Nourish

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Wath upon Dearne
Extend. Mobilise & Nourish

Online nutrition, fitness and healthy lifestyle coaching

03/07/2025

Pre to Post Natal Body

It took some time for me to feel like my body was ready to exercise again. Now it's time to trim some fat and build some muscle tissue, not only because I dislike the way I look in the 4th picture (can't believe I'm sharing), but because I want to be a strong and healthy over 40 mum so that I can look after my boy in the best possible way 🩵 and be in the best shape to tackle the dreaded menopause!

I refuse to 'diet' as I need all the energy I need with sleepless nights! But have already made gains since April 💪🏻

Who's with me?!

1. June 2023 - Pre pregnancy
2. August 2024 - 4 months pregnant
3. Jan 2025 - 8 months pregnant
4. April 2025 - Just under 3 months after giving birth

04/02/2024

This week on Extend in Eight my lovely members are learning about sugar, diabetes and sugar hacks then can help them to enjoy sugary treats without bringing on any unwanted health problems!

To show how excited I am about sharing all this information and changing their lives, here's me standing in a field of sugar cane!

03/02/2024

Saturday Healthy Fry Up with crispy Sriracha and feta fried eggs, roasted tomatoes and mushrooms on sourdough with a side of avocado.

✅ Healthy fats
✅ Protein
✅ Veggies
✅ 100% Delicious

27/01/2024

Putting things on sourdough and eating them 💕

22/01/2024

No tasteless, boring food here!

All cooked from scratch with lots and lots of wonderful veggies 🥕

21/01/2024

We're going into Week Three of my Extend in Eight nutrition programme and my team are already making healthy changes to their eating habits!

My aim with this programme is to give people all the information they need to know about nutrition to make good healthy choices in a way that becomes part of their lifestyle.

I'm then showing them HOW to implement these changes in a simple, manageable way.

I'm so proud of the course and I love sharing all the information I know. I live and breathe what I write and what I ask people to follow. I get so much joy out of creating the materials and helping people improve their health.

From week four we get into the really juicy parts of avoiding and preventing long term health conditions through food and exercise. I can't wait to see the results

18/01/2024

Tuesday's tea was banging!

My take on gyros with plenty of veg!

Garlic and lemon courgettes, soya beans, sauerkraut, brocolli, yoghurt dressing, gyros spiced chicken made in the air fryer and halloumi with flatbread.

Loads of vitamins and minerals and goodness!

16/01/2024

Micronutrients - Vitamins and Minerals are crazy good for your body and you can get most of them through eating a diet full of fruit and vegetables, nuts, seeds, meat, fish, diary and eggs.

Micronutrients:

🍅 Maintain blood vessels, cartilage and muscle
🥕Grow and maintain bone density (protection against osteoporosis)
🌽 Promote brain activity and reduce symptoms of anxiety and depression
🥦 Aid secretion of hormones and nerve transmission that keep the body functioning
🍠Increase insulin sensitivity and fight against diabetes
🥒Undo the damage of eating unhealthy food

Should you supplement?

Even if you eat plenty of fruit and vegetables consider supplementing:

🩷 Vitamin D - doesn't occur in high quantities in food. And we don't get much sunlight in the UK
❤️ Vitamin B12 - not as prevalent in meat as it used to be.
🩷 Omega 3 fish oil - Lowers cholesterol and blood pressure

10/01/2024

There are 3 Macronutrients that we get from our diet that our body uses to survive - fat, protein and carbohydrates.

Refined sugar is NOT a nutrient that our body needs! It isn't of any benefit to us at all. It's something that is added to make food taste good - cakes, chocolate, mass produced bread, coffee syrups, biscuits, sweets...

We take sugar in the form of glucose out of carbohydrates to use as energy or store as fat for energy at a later date. Fruit, vegetables, beans and pulses....

I'm not saying don't eat sugar. Eat it for enjoyment. But you can live without it.

Too much refined sugar can lead to the following health conditions:

🍩 Type 2 Diabetes
🍩 Hyperglycemia and hypoglycemia
🍩 High blood pressure
🍩 Heart disease
🍩 Anxiety and depression
🍩 Dementia
🍩 Obesity

Instead of just thinking a moment on the lips, a lifetime on the hips, think about what else the sugar is doing to the inside of your body 🩷

06/01/2024

My Saturday morning reminder to you to stop looking for quick fixes and start changing the way you think about food.

Can you see yourself calorie counting, starving yourself or eating bland chicken and rice for the rest of your life? If not then don't do it!

Start building a relationship with food that makes you feel good. Think about what bad food is doing to your body - the things you can see and feel such as weight gain, joint pain, lack of energy, crashes and slumps, feeling down and depressed. There's also things you can't see. Your insulin becoming in efficient, hyperglycaemia, your arteries being clogged up, your blood pressure getting high, your bones becoming week and brittle....

If you eat bad food you'll feel bad and you're damaging your body, eat good food and your body will thank you!

Don't know the difference between what's bad and good?

Drop me a message, I'll help any way I can!

Its not too late to reverse the damage and build a happy, healthy body 🩷🩷

05/01/2024

If you've never listened to Zoe podcast I would 100% give it a go, especially if you're looking to ramp up your health! This latest podcast gives some really good tips on what changes to make to your diet to feel happy and fight long term health conditions!

Have a listen and let me know in the comments what you learnt!
https://open.spotify.com/episode/30GbdnIaE8JNr1HEidJwOZ?si=P7gwWd7fQwi80ujWA59N-w

02/01/2024

Six Simple changes you can start doing TODAY to reach your body goals and be healthier in 2024:

🫀 Walk a minimum 15 mins every day in the fresh air

🫀 Eat 5 to 10 portions of fruit and veg a day

🫀 Drink 2 liters of water

🫀 Prioritise sleep

🫀 Exercise 2-3 times a week

🫀 Do all of the above consistently - you will see results!

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