How I Quiet the Food Noise in My Head
Reducing food noise and managing cravings. This is something that comes up quite often in conversation with my weight loss coaching clients, and something I […]
Diet & Nutrition
Why Fat Spot Reduction Is a Myth (And What You Can Do About It When Losing Weight)
We’ve all seen the promises: “Lose belly fat with this one trick!” or “Get rid of thigh fat in just two weeks!” They sound amazing,
Why Fat Spot Reduction Is a Myth (And What You Can Do About It When Losing Weight) Read More »
Fruit Sugar Showdown: Is Fruit OK?
When I was overweight, I never ate fruit. The closest I got to fruit was Haribo! But I love fruit now. There’s been a lot
Does Calorie Counting Really Work for Weight Loss?
If you’ve ever Googled “how to lose weight,” chances are calorie counting popped up as the go-to advice. It seems simple enough: eat fewer calories
Does Calorie Counting Really Work for Weight Loss? Read More »
How to Handle Easter When You’re on a Diet
Easter is one of those times of year when chocolate seems to be everywhere. Supermarket aisles are stacked high with eggs, hot cross buns appear at
How to Build a Weight Loss-Friendly Plate Without Feeling Deprived
When it comes to losing weight, many people think they’ll have to wave goodbye to flavour, enjoyment, and satisfaction. But that couldn’t be further from
How to Build a Weight Loss-Friendly Plate Without Feeling Deprived Read More »
How to Handle Weekends on a Weight Loss Journey (Without Feeling Like You Have No Life)
You’re smashing your week. Eating well, getting your workouts in, feeling like you’ve finally got things under control. Then Friday rolls around, and suddenly, it’s
How to Handle Weekends on a Weight Loss Journey (Without Feeling Like You Have No Life) Read More »
Could GLP-1 Weight Loss Drugs Trigger an Osteoporosis Crisis In the Future?
GLP-1 medications like Ozempic and Wegovy have been making headlines as powerful tools for weight loss. Originally developed to treat type 2 diabetes, these drugs
Could GLP-1 Weight Loss Drugs Trigger an Osteoporosis Crisis In the Future? Read More »
Collagen Supplements vs. Collagen from a Healthy Diet
I’ve been asked by three different clients this month about collagen supplements, so it seemed like a good time to write a blog on this
Collagen Supplements vs. Collagen from a Healthy Diet Read More »
Meal Timing: Does It Really Matter for Weight Loss?
When it comes to weight loss, you’ve probably heard advice like, “Don’t eat after 7pm” or “Breakfast is the most important meal of the day.”
Meal Timing: Does It Really Matter for Weight Loss? Read More »
Breaking Through a Weight Loss or Fitness Plateau: Tips to Keep Progressing
Hitting a plateau in your weight loss or fitness journey can feel frustrating. You’ve been working hard, sticking to your plan, and seeing results –
Breaking Through a Weight Loss or Fitness Plateau: Tips to Keep Progressing Read More »
Protein Products: Are They Good for You or Bad for You?
Protein products have exploded in popularity in recent years, with everything from protein bars and shakes to high-protein yoghurts and even bread lining supermarket shelves.
Protein Products: Are They Good for You or Bad for You? Read More »
Breaking Free from Limiting Beliefs in Fitness and Weight Loss
Ever found yourself saying, “I’m just not a gym person” or “I’ll never be able to run 5K”? Maybe you’ve thought, “I’ve always been overweight, so that’s just how
Breaking Free from Limiting Beliefs in Fitness and Weight Loss Read More »
Why Weight Loss Improves Health – And Why Your Diet Choice Doesn’t Matter
When it comes to losing weight, there’s a never-ending debate about the best diet. Some swear by low-carb, others champion plant-based eating, while some insist
Why Weight Loss Improves Health – And Why Your Diet Choice Doesn’t Matter Read More »
How to Manage Cravings Without Blowing Your Weight Loss Diet
Cravings. We all get them, whether it’s for chocolate, pizza, or crisps. And let’s be honest – they can feel like the ultimate test when
How to Manage Cravings Without Blowing Your Weight Loss Diet Read More »
The Longevity Principles of Dr Peter Attia’s Outlive
I have been listening to a very interesting book by Dr Peter Attia: Outlive. I have also been listening to a lot of podcasts where
The Longevity Principles of Dr Peter Attia’s Outlive Read More »
How to Eat Out and Still Stay on Track with Your Weight Loss Goals
As an online weight loss coach, eating out is something I discuss a lot with my coaching clients. Eating out can feel like a bit
How to Eat Out and Still Stay on Track with Your Weight Loss Goals Read More »
Mastering Meal Prep: Weight Loss Without Spending Hours in the Kitchen
Meal prep. It sounds like one of those things only fitness fanatics with loads of time on their hands do, right? But here’s the secret:
Mastering Meal Prep: Weight Loss Without Spending Hours in the Kitchen Read More »
Why Willpower Isn’t the Key to Weight Loss
When it comes to weight loss, getting healthier, or fitness, willpower is often seen as the ultimate weapon. People talk about needing more of it,
How You Can Make Progress in 2025: 10 Top Tips for Weight Loss, Fitness or Health
As a coach and personal trainer, I’m here to help people achieve their goals, whether that’s fat loss, getting fitter, competing in a sport, or
How You Can Make Progress in 2025: 10 Top Tips for Weight Loss, Fitness or Health Read More »
Cardio vs Strength Training for Weight Loss
When it comes to losing weight, the internet and social media is full of conflicting advice. Some people swear by running, cycling, or any kind
How to Stop Emotional Eating Without Feeling Deprived
Emotional eating is something most of us have done at some point. Whether it’s reaching for a tub of ice cream after a tough day
How to Stop Emotional Eating Without Feeling Deprived Read More »
How to Enjoy Christmas Food and Drink Without Undoing Your Year of Progress
Christmas is a time for indulgence – mince pies, mulled wine, turkey with all the trimmings, and let’s not forget the tin of chocolates that
How to Enjoy Christmas Food and Drink Without Undoing Your Year of Progress Read More »
Top 10 Christmas Foods and Drinks with Calories: Your Festive Guide
Christmas foods and drinks are about more than just calories—they’re about celebration and joy. Enjoy your festive favourites guilt-free, but if you’re mindful of your
Top 10 Christmas Foods and Drinks with Calories: Your Festive Guide Read More »
Why You Might Feel Hungrier in Winter
As winter rolls in, many of us find ourselves constantly reaching for snacks, craving warm, hearty meals, and just feeling a little hungrier than usual.
Why Being Told to ‘Finish Your Plate’ as a Kid Could Lead to Weight Gain as an Adult, and What You Can Do About It
Growing up, many of us heard the familiar phrase at the dinner table: “You’re not leaving until your plate is empty!” While this might have
Muscle Does Not Weigh More Than Fat: The Truth About Muscle, Fat, and the Scales
A common adage in fitness circles is that “muscle weighs more than fat,” a phrase that, while well-intentioned, is a simplification that can lead to
Muscle Does Not Weigh More Than Fat: The Truth About Muscle, Fat, and the Scales Read More »
The “Stall and Whoosh” Phenomenon in Dieting: What Is It, and Is It Real?
What is the “Stall and Whoosh Effect”? The “Whoosh Effect” describes a common weight loss pattern where the scale weight suddenly drops dramatically after a frustrating
The “Stall and Whoosh” Phenomenon in Dieting: What Is It, and Is It Real? Read More »
Cheat Meals and Cheat Days: The Good, The Bad, and Why I Don’t Use the Word “Cheat” With My Clients
When it comes to dieting, there’s one topic that always seems to pop up in conversations: cheat meals and cheat days. You’ve probably heard the term thrown around
Wearables: Can You Trust Them to Track Calories?
As fitness tech gets smarter, gadgets like Garmin, Fitbit, WHOOP and Apple Watches have become little health coaches on our wrists. They promise to keep
Wearables: Can You Trust Them to Track Calories? Read More »
Cortisol Belly: What Is It, Is It Real, and How Can You Tackle It?
You may have heard the term “cortisol belly” floating around in wellness circles. It conjures images of stubborn belly fat that won’t budge, no matter
Cortisol Belly: What Is It, Is It Real, and How Can You Tackle It? Read More »
What is the Microbiome, and Does It Really Affect Your Health and Weight?
When people talk about health and well-being these days, the word “microbiome” often pops up. You’ve probably heard it mentioned on podcasts, on TikTok, in
What is the Microbiome, and Does It Really Affect Your Health and Weight? Read More »
Why Diets Fail and How to Fix It
Here are the top reasons that I see, as a weight loss and accountability coach, as to why many diets fail: 1. Unrealistic Expectations The
The Role of Insulin Resistance in Weight Gain
This article is not intended to provide medical advice. If you have, or suspect you have, any medical conditions, always seek assistance from a qualified
Can I Drink Alcohol and Still Lose Weight?
When trying to lose some weight, many of us wonder if we can still enjoy a tipple without sabotaging our goals. The short answer is
Not The Enemy: Fats
In the world of nutrition, fats have long been villainised, blamed for weight gain and heart disease. However, this view is outdated and oversimplified. Fats
Not The Enemy: Carbohydrates (Carbs)
Carbohydrates often get a bad reputation in the world of nutrition, but they are not the enemy. In fact, carbs are a crucial part of
Understanding Satiety: Foods That Help You Feel Full
With so much processed foods available, it’s easy to consume empty calories that leave us feeling unsatisfied leading to increased hunger. Understanding satiety and incorporating
Understanding Satiety: Foods That Help You Feel Full Read More »
Why It’s Important to Train Your Gut for Sporting Events
With my sport event and athlete clients, we work on event nutrition as well as fitness. Sometimes we will also find out the brands of
Why It’s Important to Train Your Gut for Sporting Events Read More »
The Myth of Juice Detoxes and Detox Diets: Understanding How Your Body Detoxifies
Detoxes like juice cleanses have become increasingly popular. They often promise rapid weight loss, improved energy, and a full-body detox, but the truth behind these
The Myth of Juice Detoxes and Detox Diets: Understanding How Your Body Detoxifies Read More »
Ghrelin, Leptin, and the Perils of Crash Dieting
In body weight regulation, two hormones take centre stage: ghrelin and leptin. Together, they play a pivotal role in our hunger signals, energy regulation, and
Ghrelin, Leptin, and the Perils of Crash Dieting Read More »
Where Does Fat Go When You Lose Weight?
Losing weight can sometimes feel like a mystery, especially when it comes to understanding where the fat actually goes. Many of us put in hours
Strategies to Help Stop a Binge Eating Episode
I don’t generally like using the word “binge” as this can relate to medical disorders such as Bulimia Nervosa or Binge Eating Disorder and so
Can You Lose Weight and Gain Muscle at the Same Time?
I am often asked by clients if it is possible to lose weight and gain muscle at the same time. For most of my clients
Can You Lose Weight and Gain Muscle at the Same Time? Read More »
Tips for Exercising, Running, or Cycling in the Heat
I can FINALLY post this blog as it looks like we have a hot week ahead of us in the UK!! As the heat goes
Tips for Exercising, Running, or Cycling in the Heat Read More »
Why We’re Mad for Munchies and Sweet Treats (and How to Nip the cravings in the Bud)
Oh, the call of a crunchy packet of crisps or the lure of a shimmering bag of Haribo. Sweet, sweet, Haribo (sorry I seem to
Why We’re Mad for Munchies and Sweet Treats (and How to Nip the cravings in the Bud) Read More »
How the Menstrual Cycle Affects Your Scale Weight and The Gym
Your weight can swing by up to 1-2 kg during your menstrual cycle due to water retention and hormonal changes. Yes, your period can affect
How the Menstrual Cycle Affects Your Scale Weight and The Gym Read More »
ADHD and Hunger: More Than Just a Matter of Willpower
Managing hunger and eating habits can be more challenging for some people with ADHD due to factors like being impulsive, forgetfulness, dopamine chasing and sense
ADHD and Hunger: More Than Just a Matter of Willpower Read More »
Fibre’s Role in Weight Loss and Health
Fibre is a key nutrient in any healthy diet and in weight management. It has a role in digestive health, regulating blood sugar levels, and
Metabolism. What is it and can it be fast or slow?
Metabolism is a term that refers to all the chemical reactions in your body that keep your body alive and functioning. However, when most people
Metabolism. What is it and can it be fast or slow? Read More »