Weight Loss & Fitness Blog
After coaching for over nine years, it seems like a good time to start sharing more of my knowledge and ideas. So, this is my blog covering the kinds of topics that I discuss with my clients including weight loss, strength training, exercise, nutrition, goal setting, ageing, training plans, muscle gain, wellness, menopause, mental health, time management, weight management, motivation and more…
Topic Categories:
How Should I Fuel A 10K Run?
Preparing for a 10k run involves properly fuelling your body to maximise performance and ensure a comfortable race. Here’s what to eat and when: 1.
Warm-Up Routine for Joggers
A good warm-up routine can help prevent injuries and prepare your body for a jog. Here’s a 10-minute warm-up routine designed for joggers: 1. Minute
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
Why Is It Harder to Lose Weight with PCOS?
Many women with PCOS find that despite eating well and exercising, the weight doesn’t budge, and it’s incredibly frustrating. PCOS affects weight in multiple ways,
Why Some People Argue Exercise Doesn’t Help You Lose Weight: Understanding the Pitfalls and How to Avoid Them
For weight loss, exercise is often touted as a crucial component. Yet, a significant number of people maintain that exercise does not help you lose
The Link Between Muscle and Longevity
As we age, maintaining muscle mass and strength becomes increasingly important, not just for mobility and independence, but also as a significant predictor of overall
Unravelling Starvation Mode: Myths and Realities
In the world of weight loss and dieting, “starvation mode” and “adaptive thermogenesis” are terms that often surface, surrounded by a mix of concern, confusion,
What Are The Pillars of Good Habit or Nutrition Coaching?
In the context of habit or nutrition coaching, focusing on some foundational pillars can significantly increase the effectiveness and sustainability of client’s lifestyle changes. These
Does Calories Counting Work?
Calorie counting does work, no matter what some so called experts have been saying on podcasts recently! It is not for everyone though and there
Creatine for Women During Perimenopause and Postmenopause: A Potential Ally
Perimenopause and postmenopause often bring changes like muscle loss, reduced bone density, brain fog, mood swings, weight gain, and a slower metabolism – all of
What Is Set Point Theory? How Does It Influence Long-Term Weight Management?
Is there really a weight that your body naturally fights to stay at, no matter what you do? In some ways yes, and in other
Use a Desk Timer to Boost Your Productivity
Managing your time effectively is important for both professional success and personal wellbeing. Among the many tools and techniques available, a simple yet often overlooked
Can Sleep Affect Weight Loss?
Can sleep really affect weight loss? While eating well and moving more are key parts of the picture, sleep is often the missing piece. How
Is Creatine Good for Fat Loss and Performance?
Looking to boost your performance in the gym, on the field, or even sharpen your mind? You’ve probably heard of creatine, but navigating the facts from
Soothing Mantras for Stress and Anxiety Relief
In modern life, stress and anxiety can often feel like unwelcome but constant companions for many of us. While there are various strategies to manage
Cortisol, Stress, and Its Connection to Weight Gain
We’ve all been there – feeling the weight of stress bearing down on us. Whether it’s work-related, due to personal issues, or simply from the
A Simple Guide to Goal Setting
Happy New Year! As it is the 1st of January, I thought this would be the ideal time to do a post about Goal Setting.
Starting a Diet? Swap and Add, Don’t Deny!
Embarking on a weight loss journey often brings to mind rigorous exercise regimes and strict dieting. However, two simple strategies can set you on the
Why Do I Feel Hungry All the Time? Understanding and Managing Constant Hunger
It’s a familiar story for many: you’ve just finished a meal, but not long after, your stomach starts grumbling again. When I was overweight, this
Atomic Habits: How They Can Help You Achieve More In Areas Such As Business, Sport And Weight Loss
James Clear’s “Atomic Habits” offers a transformative look at the power of small habits and how they can lead to remarkable results. This insightful book
Reasons Why You Don’t Need to Do A Detox Diet
After the inevitable Christmas indulgence, people often look for a quick fix to drop that Christmas weight. One of these supposedly quick fixes are detox
Navigating the Festive Feasts: Stay Svelte without Skimping on the Mince Pies!
I always say to my clients that what you do 47ish weeks of the year determines how you look and feel, not your holidays (as
Ozempic For Weight Loss – It Is Not a Weight Loss Pill!
This article is not intended to provide medical advice. You should always seek the advice of a medical doctor. Ozempic (Semaglutide), primarily prescribed for managing
Protein Breakfast Ideas
If you’re trying to eat more protein, one of the easiest ways to stay on track is to get ahead of the day. Starting your
Sources of Protein for Vegetarians and Vegans
Protein is an important part of our diet. It’s a building block for our muscles, skin, enzymes, hormones, and much more. While many associate protein
Raising a Glass without Tipping the Scales: The Festive Guide
Hark the herald angels sing, is there a way to have our gin and keep our waistlines trim? The festive season rolls around, and suddenly,
Free Download: Delayed Onset Muscle Soreness (Getting Achy After The Gym!?)
No email address required for the guide. Instant download. Feeling achey after your gym sessions? Feeling our muscles ache 24-48hours after exercise is really common
Getting More Done with the Humble To-Do List
In today’s busy world, efficient management of your day is essential. Amidst the chaos, a well-organised to-do list can boost productivity, decrease stress, and provide
Top 5 Weight Loss Myths Debunked
Weight loss is a topic that garners widespread interest, and with this interest comes countless myths and misconceptions. Some of my clients find it really
Strength Training for Cyclists and Runners: A Game-Changer
Are you a cyclist or runner in pursuit of the next personal best? Then strength training is your answer! Traditionally, hours are often spent pounding
Why You Might Be Thirsty When You Think You’re Hungry – Plus Free Hydration Guide Download
No email address required for the guide. Instant download. Something I try with a number of my clients – especially those who are like me
Unlocking Mental Wellness with a Simple Gratitude Journal
The significance of mental health is more pertinent than ever today in our complex, fast-paced world. Numerous ideas aim to help with stress and anxiety.
Staying Fit and Active for Those Who Hate the Gym and Exercise!
There is a perception that you just need to find some form of exercise or a sport that you love to do, and it will
Protein: Your Secret Weapon for Weight Loss
With all of my weight loss clients, we look very closely at protein intake to help with keeping (or growing) muscle and to also help
What Is Ultra Processed Food and Should You Avoid It?
Ultra processed foods are products that have been heavily altered during manufacturing, often containing additives, flavourings, colourings, and other ingredients you would not normally use
Realistic Rates of Fat Loss: What to Expect Weekly
I want my clients to have fun and feel like they are winning during their weight loss journey. Part of this means setting realistic weekly
Finding Time to Exercise When Really Busy
A question I often get from clients is “How do I find time to exercise when I am so busy!?”. I get it. The kids
What Does a Weight Loss Coach Do?
When people ask me what I do for a living and I mention coaching, and that I am a Weight Loss Coach who used to
The Mystery of Menopause Weight Gain and How to Keep It at Bay
Quite often I hear postmenopausal clients say to me that they just don’t understand why they have put on weight. I hate saying anything bad
HYROX Inspired Workout & Training Plan
Getting ready for a HYROX? First time or just want to get better? I can help… A couple of my clients recently asked me what
Couch to 5K: The Ultimate Guide for New Runners
I don’t dictate to my clients what they should do exercise wise. I just strive to help them find something they enjoy (or in some
What Does Calories In Calories Out Really Mean?
What does “calories in, calories out” really mean – and is it still valid for weight loss? Despite all the noise online and on TikTok,
What Is a Reverse Diet, Do You Need One, and Does Reverse Dieting Really Work?
If you have been dieting and are wondering what a reverse diet is, whether you really need one, and if reverse dieting actually works, the
The Undervalued Power of Walking: The Unsung Hero of Exercise
Not all of my clients go to the gym or do things like running or cycling. Many simply love to walk! I cycle and lift
Top 10 Calorie-Burning Exercises: But Remember, Diet Comes First!
Let’s face it, we all dream of that miracle exercise that will help us shed pounds effortlessly. While there’s no single magic bullet, certain exercises
Tracking Calories and Macronutrients: A Comprehensive Guide
My clients track their food in a number of ways. Some just take photos, some use apps such as MyFitnessPal, some don’t bother at all
Debunking the Myth: Does Metabolism Really Slow Down with Age?
One of the most widely accepted beliefs about ageing is the inevitable decline of our metabolism. “It’s harder to stay slim as I get older
Metabolism and Ageing: What Happens and Why?
We’ve all heard it before – the lament of how much easier it was to stay fit or lose weight in our younger years. “It’s
Understanding Macronutrients: A Beginner’s Guide
When I first started to lose weight, the first 50% of my weight loss was pretty accidental and quite easy if I am honest. I
Olympic Weightlifting – History and a 2-Day Training Split
Why I started Olympic Weightlifting Most of my clients won’t ever Olympic Weight Lift (so don’t panic dear client if you are reading this!?!?), and