Nourish & Mum

Nourish & Mum Build simple habits, feel more energised, and find ease around food - without extremes or guilt.

5 days without training. No panic. No catching up. No guilt. There was a time that would have wrecked my week. I’d have ...
04/08/2026

5 days without training. No panic. No catching up. No guilt.

There was a time that would have wrecked my week. I’d have felt like a failure. Like all my work up until that missed session was pointless.

This long weekend away was the opposite. I felt free. Free to eat the lovely stuff, free to make memories with my family. Didn’t think about training once.

Has it made a difference? No. My weight was the same as before I went away. Chasing around after 2 littles might have something to do with it 😂

It was 5 days of no formal training and 3.5 days of a few extra ice creams and meals out.

My approach now, and that I use with my clients, means you can do this. It’s an approach that survives the few holidays you might be lucky enough to have per year.

If you want that kind of mindset around nutrition and training, DM me MINDSET and let’s talk about we can get that for you too.

04/08/2026

One or two a day as a tool to support fat loss - YES.

Why? They are zero calories. When you’re trying to lose weight (body fat) you want to be a calorie deficit. If you replace some of the more calorific snacks with zero calories drinks (Diet Coke, Coke Zero, Pepsi max, Fanta zero or even flavoured sparkling waters) - you’re on to a winner.

Why not? There is no reason not to. Aspartame (a chemical that is often touted to be damaging to our health) is talked about a lot but also researched fairly extensively. One or two a day is not going to do you harm.

As I said, they’re a fat loss tool and if they help 🤷‍♀️

Follow for more fat loss tip for busy, stressed mums if you want to gain back control of your nutrition and exercise ❤️

02/08/2026

“For f**k’s sake, why did I do that.” Familiar? This one’s for you.

A weekend away with the family. Not every weekend is like this, granted. And it wasn’t a total free for all either. I did have protein at every meal, more steps than a normal week, conscious choices alongside the ice creams and sweets and desserts with my kids.

But I’m six weeks out from my wedding. Body confidence matters to me right now. And for a moment, the frustration kicked in.
Thankfully, my coach brain also kicked in. A couple of days over isn’t going to change the path you’re on. It’s not going to undo six weeks of work. The scales might show it this week (water, food still in transit etc), but nothing more than that. Get back to your normal routine. Eat as planned. It’ll shift.

You’re not derailed. You’re not starting over. You just had a weekend away.

Now get back to it.

01/08/2026

Before you say “I’ll just not keep it in the house” try this instead.

There will always be something in that cupboard, and pretending otherwise is exactly how the plan goes to s**t.

Decide it in advance instead. Which night, what, on a plate, sitting down. Not standing at the cupboard when you’re knackered, decisioned-out.

DM me SNACKS and I’ll walk you through it.

01/08/2026

You know exactly what to do. You just can’t stick to it.

I can’t stand to see mums who are already overworked, overwhelmed, chronically stressed and almost burnt out think they’re weak, and use that to convince themselves they’re just a failure when it comes to losing weight or confidence in themselves or how they feel in their own skin.

It’s that by the time the evening rolls around, you’ve made every decision you had left on everyone else’s day and there’s nothing left for you.

Every client who’s told me they have no willpower or no discipline? Turns out they have plenty. They’re just spending it before they get a chance to get to themselves.

DM me CAPABLE and let’s talk - I can tell you what changes that.

5 things I do as a habitual grazer to lose a few lbs - and keep it off! 1. I eat the SAME MEALS ON REPEAT. No new decisi...
01/08/2026

5 things I do as a habitual grazer to lose a few lbs - and keep it off!

1. I eat the SAME MEALS ON REPEAT. No new decisions every time hunger hits.

2. I eat within a CALORIE RANGE, not to a single number. There’s room to be human when I need it!

3. I have PROTEIN AT EVERY MEAL, not just lunch and dinner, which keeps the grazing in check.

4. I have my SNACKS PREPPED in advance. The planning is already done for me and I can just eat on the go.

5. I STRENGTH TRAIN 4 times a week whether I fancy it or not.

This helps me stay lean, within my calories for my goals, but also satisfies the need to eat often, pick at things, have food in my hand, nibble and EAT lots.

Comment ME TOO if you’re a fellow grazer 👋

01/08/2026

15 mins Piri Piri chicken & rice dish for 500cals and 40g protein.

1. Chop 130g raw chicken breast into chunks and coat in the spice mix
2. Cook in the air fryer (I batched cooked a few breasts for 16mins)
3. Stir fry your favourite veg in a spray of olive oil
4. Serve with half a bag of microwave rice
5. Drizzle over a sauce of your choosing (I went with light mayo)

Easy prep and cook. Tastes delicious. You can mix up the spice mix and rice flavours for more variety. I eat this ON REPEAT to stay lean and strong.

Follow me for more fat loss tips and recipes for busy mums!

31/07/2026

“Just eat a bit less” - yeah. Thanks. Easy to say, but most people already think they’re eating in a calorie deficit, so that advice on its own is, well, just s**t.

What changes things is looking at the patterns that are taking you out of a deficit more often than not. Like snacking when you’re stressed or tired. Picking at food after dinner even though you’re full. Eating on the go because life is so hectic.

Try this:

pick one of those and watch yourself for a week. Just notice when it happens. What happened right before? Did you notice before, during or after?

Once you can spot the patterns, you can do something about it.

Save this if you’ve been stuck on the number instead of the pattern.

DM me PATTERNS and we can talk through what that’d look like working together.

31/07/2026

I’m a fat loss coach and I got better and longer lasting results when stopped…

Overhauling everything in my diet and training for fat loss.

We’re overwhelmed enough. Touched out. Busy work days.
Messy houses. Insane mental load.

If you’re not sure where to start: add protein to your next meal.
Grab 15 mins and move.

That’s it. Just start there.

Send this to a mum who is about to overhaul everything in an effort to finally nail fat loss.

DM me START when you’re ready to build on it

30/07/2026

The workout hack I swear by as a busy mum of 2 in my 40s:

Keep workouts to 20-30 mins MAX.

Not because that’s ill I’ve got time for (although, also that!), but because it’s genuinely enough if the session programmed correctly.

The right exercises, in the right order, building week on week - that’s what makes 20-30 mins worth more than an hour spent guessing or scrolling on your phone whilst sitting on a bench.

It’s the same whether you’re training at home with a couple of dumbbells and bands or in a fully equipped gym. The kit isn’t what matters. The plan is.

DM me PROGRAMME if this is the kinda training you’re after and let’s chat.

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