Chrysalis Health Coaching

11/06/2026

I wish I'd captured my husband's face as he peered into the pan to see which new vegetable he was going to be eating tonight!

11/06/2026

My go to after a weights workout! This smoothie has 50+ grammes of plant protein. It's thick enough to stand a straw in, and tastes delicious 😋. Let me know if you'd like the recipe!

11/06/2026

Totes inappropes It's only just arrived and I haven't been able to get my hands on it yet! (Don't worry about the stern face....he always looks like that! 🤣

09/06/2026

My favourite protein rich vegan lunch!
Firm tofu scrambled with:
red onion
garlic
turmeric
black pepper
black salt
nutritional yeast
spinach leaves

Salad with:
rocket
lollo rosso
tomatoes
cucumber
avocado
celery
sprouting beans (red and green lentils, adzuki beans, mung beans, peas)
mixed seeds (pumpkin, sesame, sunflower, linseed)
Drizzled with extra virgin olive oil and balsamic vinegar!

More than 20 plants at once!

08/06/2026

"What does your brain think is normal?" Change the cue to change the habit.....then reinforce it again and again and again and again.

If you need some help with building new habits, get in touch!

It's 9pm. You walk into the kitchen. You're not hungry, not upset, not celebrating. You're just there. And before you've really decided anything, your hand is in the cabinet, eating something you swore you were done with.

The next morning you promise to be more mindful. The next night, it happens again.

We call this self-sabotage, or weak willpower. It's neither. It's a loop.

In a now-famous MIT experiment, rats learned a maze so well their brains went quiet in the middle, staying active only at two points: the cue at the start and the reward at the end. The behavior in between became automatic. Your brain does the same thing. Cue, behavior, reward. Walking into the kitchen is the cue. The snack is the reward. Everything between runs on autopilot.

Here's why this matters for weight. Losing weight doesn't erase your old loops. It just layers a new behavior on top, temporarily. The original cue is still there, waiting. And your brain, built for efficiency, eventually takes the familiar path. People don't slip. Their brains revert to the most practiced version of normal.

The fix isn't erasing the habit. It's keeping the cue and changing what comes next. Walk into the kitchen, pour a glass of water instead. Then reinforce it: "that's more like me." That quiet line is the reward that teaches your brain the loop has changed.

This is part three of a four-part series on why the weight comes back.

Read it below 👇️

Share this with someone who keeps ending up back in the same nightly routine they swore they'd quit.

08/06/2026

It doesn't happen unless it's planned in! The perfect time to exercise doesn't magically appear! It doesn't just happen by accident either. You've gotta plan it in if you want it to happen.

Here's mine for the week:
1 x body con class (Mon) ✅
1 x Pilates class (Mon) ✅
1 x weights at gym (Wed)
1 x pool swim (Wed)
5 x morning routine (Tues, Thurs, Fri, Sat, Sun)
1 x outdoor swim (Sat)
1 x weights at home (Thurs)
3 x running (Mon, Wed, Sun)
It's a balance of cardio, strength, balance and flexibility that can fit around work, teaching, coaching and having a social life!
What does your week ahead look like?

29/05/2026

"Eat food, not too much, mostly plants." Follow Michael Pollan's mantra, and you won't go far wrong!

If you feel like you can’t stop eating, constantly crave junk food,...

27/05/2026

If you don't already follow Dr. Laurie Marbas then I'd suggest doing so as a step towards ageing well. Here, she's outlining how best to avoid osteopenia and osteoporosis (and it's never too late to start).

A Fracture, a Family, a Wake-Up Call

26/05/2026

What a fabulous bank holiday weekend! Camping, hiking and swimming in Snowdonia followed by a glorious day lounging on the beach and cooling off in the sea. Sobbed my heart out after finishing "When the Cranes Fly South" though!
Did you manage to recharge your batteries too?

17/05/2026

If you don't go out in the rain, you'll miss the sunshine in between the showers!
Don't leave it until tomorrow.....just do it!