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Jude Fitness & Nutrition

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Jude Fitness & Nutrition

My name is Jude, I am a fully qualified, Personal Trainer, Pilates Instructor and Nutrition & Weight Management Coach.

31/10/2025

🤍 New Term, New Energy! 🤍
My 7-week Pilates course begins next week. It’s the perfect way to stay active and uplifted through the colder months ❄️

Staying active in winter helps boost your mood, strengthen your immune system, and keep those joints feeling supple. Pilates is a great way to build strength, flexibility, and body awareness — all in a welcoming, friendly group setting 🙂

💫 Open to all levels — everyone is welcome!
📅 Starts next week (4/5th November)
Tuesday 10:00-10:45
Wednesday 18:00-18:45
📍 St Mary’s Church Community Hall
💷 £56.00 (7 weeks)

Come and be part of a warm, supportive group where we move, breathe, and look after ourselves together. 🌿

Message to book your place or find out more, we’d love you to join us! 🤗

10/10/2025

Eat More. Stress Less. Feel Amazing!!

You don’t need to eat less, you need to eat right 🍓🥑

My clients are ditching restrictive diets and finally finding balance that lasts.

Ready to enjoy food again and hit your goals?

💬 DM me “BALANCE” to arrange a free consultation

09/10/2025

So who watched Joe Wicks: Licensed to Kill documentary on Channel 4? It’s got Nutrition and Fitness influences all fired up, some loved it, a lot hated it. Here’s what I think.

1. Joe and Dr Chris (I absolutely love Dr Chris btw) are trying to highlight the amount of additives, preservatives & flavourings that are added to many foods in our daily diet and how they are impacting the overall health of everyday people of all ages.

2. The focus on creating a protein bar has taken away a little bit from the message. Joe is trying to get across that the food industry can put dangerous amounts of chemicals into our foods without warning and the government are allowing this to happen.

So what do we all need to do? Ideally stop buying all ultra processed food (not just protein bars)… not so easy. So here are 2 simple ways to make better choices.

1. Read food labels - if unsure turn and explore. Ingredients are in order of quantity so if sugar is the first on the list you know it’s high in sugar. If you don’t recognise most of the ingredients on that list then it’s safe to say it full of additives, preservatives and flavourings.

2. Try and make meals and snacks from scratch with whole ingredients. That way you know what’s in it. The internet is a goldmine of fabulous recipes so it’s easy… even if you are short of time or aren’t a great cook.

Plus, ready made meals and snacks are expensive so chances are you’ll save money.

I hope Joe’s message gets traction with the government, but my cynical view is that the food industry profits from selling us unhealthy ultra-processed foods, the pharmaceutical industry profits from treating the consequences, and the government profits from taxing it all 🤷🏻‍♀️

07/10/2025

Wednesdays are for realignment 💫

Join our Midweek Reset Pilates session, a gentle flow designed to release tension, strengthen your core, and recharge your mind.

🗓️ Wednesdays at 6PM | All levels welcome

DM to book your mat space
judecoach.com

06/10/2025

Nourish Your Body (and Mind) This Autumn 🍂

As the days get shorter and darker, it’s totally normal to feel your mood dip or crave a little extra comfort. 🍫☕

Our bodies naturally look for warmth, energy, and coziness this time of year and that often shows up as cravings for hearty, carb-heavy foods.

But comfort eating doesn’t have to derail your goals. Here’s how to nourish yourself through the season instead of battling it:

🥕 1. Eat with the season.
Pumpkin, squash, sweet potato, and apples are full of slow-releasing carbs and mood-boosting nutrients that keep your energy steady.

🍲 2. Warm up your meals.
Soups, stews, roasted veg, and porridge — these comfort foods support digestion, keep you satisfied, and help calm the nervous system.

💛 3. Mind your mood.
Add omega-3-rich foods (like salmon, chia, or walnuts) and B-vitamin sources (like eggs and leafy greens) both support mood and brain health.

🍵 4. Comfort yourself — consciously.
When you want a treat, enjoy it! Just slow down, savour it, and pair it with real meals that keep your blood sugar (and mood) balanced.

This autumn, instead of fighting your cravings, work with your body.
Feed it well. Rest when you need to. Nourish your mood as much as your meals. 🍂✨

👉 Save this for when the comfort cravings hit and remember, food is meant to make you feel good, not guilty.

If you need support getting your diet on track contact me at jude@zemerli.co.uk or WhatsApp 07961 719817
judecoach.com

05/10/2025

When your Pilates instructor loses count… me.. never!! 😅🐾

Join the fun instead of counting the seconds!

Classes:
📅 Tuesday 10:00–10:45
📅 Wednesday 18:00–18:45
St. Mary’s Church Community Hall, Bozeat.

💪 All levels welcome – beginners too!

🔴 £8 per class
🔴Bring a mat and a drink

judecoach.com

04/10/2025

Shocking!! This is disgraceful!! Let’s hope the UK doesn’t follow. Always speak to your doctor about weight loss medication. There are also plenty of private providers that can help and give you the correct dosage and advice to make these medications safe and effective.

Already using weight loss medication and need advice on diet and exercise contact me to book a free telephone consultation 🙂

judecoach.com

03/10/2025

💡 Body Fat %: What Does It Really Mean?
We often hear about weight, BMI, and the scale… but body fat % is actually one of the most important indicators of health. It tells us much more than just how heavy we are, it shows how much of our body is made up of fat vs. lean tissue (muscle, bone, water, etc.).

Here are some common questions I get as a nutrition coach:
🔴What is a healthy body fat %?
It depends on your age and gender (see the chart above). What’s considered “healthy” shifts as we get older.
🔴 Why does it matter?
Too much body fat increases risk of diabetes, heart disease, and joint issues.
Too little can also be harmful, affecting hormones, energy, and overall function.
🔴Can’t I just focus on losing weight?
Not exactly—losing just weight may mean losing muscle too, which can slow your metabolism. The goal is to lower body fat % while preserving lean muscle.
🔴How do I know where I stand?
There are tools and methods to measure body fat %, from professional scans to simple at-home devices.
🔴How can I lower my body fat %?
This is where coaching comes in: balanced nutrition, sustainable eating habits, and smart movement strategies designed to target fat loss, not just weight loss.

As your nutrition coach, I help you understand these numbers and create a plan that works for your lifestyle. It’s not about quick fixes, it’s about sustainable results!!

📩 DM me if you’d like to learn where you fall on this chart and how to work toward your healthiest body fat %!

judecoach.com

30/09/2025

🥩🍗🥓🍳Tired of fad diets that promise the world but leave you feeling drained, restricted with temporary results? 🥗🍎🥑🍒

Here’s the truth: fad diets don’t work long-term. Cutting out entire food groups is a recipe for burnout, not health!!

Your body thrives on balance. A well-rounded diet with all food groups fuels energy, supports your metabolism, and gives you the nutrients you need for real, lasting results.

Fact.. cavemen didn’t eat meat every single day, it wasn’t always available! 😂 If our ancestors understood balance out of necessity, why are we still falling for extremes today?

🔴 If you’re ready to ditch the yo-yo diets and learn how to nourish your body properly, I’d love to help you build a healthy, sustainable plan that actually fits your life.

📩 Contact me today for personalised nutrition coaching, and let’s get you feeling your best…. without the fads.

judecoach.com

25/09/2025

💪 Strength Without Stress

A warm, welcoming studio for training at your pace. No pressure, no judgement 🙂

judecoach.com

23/09/2025

Protein & Weight Loss – It’s Not All About Eggs!

Protein is one of the most important nutrients for weight management, but many people either overdo it or don’t get enough.

👉 How much do we actually need?
On average, a person requires around 1 g of protein per kilogram of body weight per day, or roughly 10–15% of total daily calorie intake. In reality, many people consume closer to 17%, more than their bodies need.

Too much protein → can lead to weight gain.
Too little protein → can cause low energy, poor immunity, depression, slow healing, and longer recovery times.

🔴 Why protein matters for weight loss:
*Supports muscle maintenance and growth (important for a healthy metabolism).
*Provides cellular benefits that keep the body functioning well.
*Helps with satiety (feeling full), reducing cravings and overeating.
*Works best when balanced with fibre, especially if you’re taking weight-loss medication and eating fewer calories, every nutrient counts more.

🟢Getting your protein intake “just right” is key to achieving healthy, sustainable weight loss while keeping your body strong and resilient.

If you are looking for general guidance or ongoing Nutrition & Exercise support please get in touch.
judecoach.com

11/06/2025

✨ Pilates in Bozeat – New Classes Starting This Week! ✨

Can’t wait to kick off the new Wednesday evening class next week (18th June)!🧘‍♀️
If you’ve been thinking about giving Pilates a try, come along and join us!

Perfect for all levels – whether you're brand new or getting back into it. We’ll work on strength, posture, flexibility, and a little bit of calm in the middle of your week. 💫

📍 Bozeat
🗓️ Tuesdays & Wednesdays
🧘‍♂️ Friendly, welcoming atmosphere

Message me to book your spot or ask any questions – I’d love to see you there!

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Wellingborough

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