Yes, this cat did attack me 😂 The most underrated exercise and one of the easiest ways to improve your health and wellbeing is… WALKING 🚶 I ask my clients to aim for an outdoor walk every day 10k steps is the general target but it’s still effective to aim for 5k or 7k if 10k feels too much. This will massively help with fat loss as well as general health and wellbeing. Here’s how walking helps me: ✨ Acts as my cardio so improves my heart health ✨ Boosts my mood ✨ Nature makes me very happy! ✨Reduces my stress and anxiety levels ✨Time for just me ✨Improves my overall productivity Walking will help with your health and fitness goals as well as your metal wellbeing and productivity If you want to make one change to your life that will have a HUGE impact, make it a daily outdoor walk 💛 My 1:1 coaching programme helps you to build healthy habits that actually last. Sound like something you need? Comment “ walk” below, and I’ll let’s have a chat 💛

Monday reminder… Chocolate is for everyday of the week not just the weekends By depriving yourself of chocolate Mon-Fri you are increasing your chances of overeating at the weekend Twirl bars are my favourite ❤️

Step 1 - Notice the urge Step 2 - PAUSE ✋ Step 3 - check in with yourself by asking these 2 questions… “How do I want to feel when I wake up tomorrow?” “What will my future self thank me for?” These questions are powerful because they connect you back to your future self, meaning that you’re more likely to make decisions that align with your goals and values. I find it even more powerful to ask myself these questions out loud (if no one’s around!) Need support with overeating? DM me “overeating” and let’s have a chat x

Do you relate to any of the following?... 🚩You keep pressing the “fuck it” button 🚩You don’t trust yourself to keep certain foods in the house 🚩You feel out of control around food 🚩You regularly overeat 🚩You feel guilt after eating certain foods 🚩You use food to cope with your emotions 🚩You view foods as “good” and “bad” 🚩Your ALWAYS dieting but have nothing to show for it If you relate to any of the above then it’s really no wonder that you’re having a hard time losing fat and keeping it off. It’s not your lack of willpower that’s the problem – it’s your poor relationship with food. So if you’re serious about losing weight and keeping it off for good.. Then it’s time to address the root cause of the problem which is your relationship with food. Start doing the deeper work that most people aren’t talking about by working on your mindset, behaviours and beliefs that are keeping you stuck in the diet cycle of despair. Your fat loss goal is 100% possible with the right support and approach. DM me “food relationship” and let’s chat! X

Feeling fearful of losing control around you favourite festive foods this Christmas? You may decide to avoid as many of these foods as you can until Christmas Day But avoidance of these foods only increases your chances of overeating or binge eating on them at a later date So how do you go about being able to enjoy your favourite festive foods in moderation without spiralling out of control this Christmas? Start allowing these foods into your diet NOW And I know what your thinking “but if I allow myself to have these foods in the house I’ll just end up always overeating” I get it – you’re trying to gain more control over food, not less But ironically, once you truly know that you can eat whatever you want, the desire to overeat greatly reduces. Giving yourself full permission to eat isn’t easy It can feel really scary to let go of that control It goes against everything we’ve ever been taught about nutrition! But if you want to feel at peace with food, giving yourself unconditional permission to enjoy all foods it vital Here’s how to start putting unconditional permission to eat into practise… 1. Make a list of all the foods that you overeat on 2. Chose one of these foods and give yourself permission to a few packets 3. When decide to eat this food, ensure that your not hungry. This is v important. Your best of incorporating this food after one your main meals. 4. Eat mindfully – put the food on a plate, sit down and eat slowly without distractions. Pay attention to the taste and textures. 5. After you have finished remind yourself that you can eat this food whenever you like and that it is now available to you in abundance 6. Keep repeating the process until you feel calm around that particular food Ready to stop overeating? Drop me a DM x

Getting outside in nature is a powerful tool for improving body image. Why? ✨Puts things in perspective- offers connection to wider world & the vastness of nature as a reminder as to how insignificant we are. ✨Creates distance from appearance-focused behaviours (like comparing our bodies to others on social media, looking at our reflection, body checking) ✨Highlights some of the amazing things our body allows us to do (for example being able to hear the leaves crunching under foot, seeing the beautiful autumnal colours, feeling the sun on skin) This week I set my client the challenge of getting outside everyday & doing something called “beauty hunting”. Beauty hunting involves looking for things that are beautiful & then taking photos of these things. This helps to take the focus away from appearance and brings awareness to all the beauty and goodness in the world outside of food or body worries. Want support in creating a happier, healthier relationship with your body? DM me ‘body’ and let’s chat about how I can help x

I was always going through phases of cutting out sugar from my diet because I honestly believed I was addicted to it. One bite of something sugary and the flood gates would open… It kind became a self-fulfilling prophecy that whenever I had something sugary I would end up overeating/binging on it Turns out, it wasn’t an addiction problem that I was experiencing It was a restriction problem You see, by removing or avoiding certain foods you’re unknowingly increasing their novelty. They become “special”. Therefore, when you do inevitably “give in” and have a taste of this food you’ll likely end up overeating on it leading to this feeling of “addiction”. Sugar isn’t the problem, your restrictive mindset towards it is I support my clients to overcome these types of restrictions in order to support their relationship with food and achieve their fat loss goals Listen to episode 11 of the coaching by Sophie podcast on “how to include your favourite foods without overeating”- link is in my bio x