GOOD Health

22/10/2026

Consider this your BOO-ty call girls!! 👻🍑

You know I love a theme… next week’s Halloween class is taking shape 🤭

22/10/2026

First barbell squats since pelvic organ surgery almost a year ago 😬

I’ve been building strength on the leg press, but getting back under the bar has felt a little daunting.

A little courage today… baby steps 🤍

22/10/2026

A little space for you and your goals 🤍

From November, I have availability for 1:1 and doubles personal training at Colchester.

Whether you’d like to build strength, learn how to use the equipment or have a gym plan tailored to you, I’m here to help you feel more confident.

Book weekly, fortnightly or as a one-off. Come solo or bring a friend!

Availability: Monday 11:30am & Friday midday
One-hour sessions: £45 for 1:1 or £25 each for doubles.

DM me to book or have a chat!

15/10/2026

A little taste of Dallas 🇺🇸🤠

Texas BBQ, State Fair snacks, poolside chocolate and, of course, a trip to The Cheesecake Factory 😋 A few food highlights from across the trip!

Each day started with a cup of tea, just like home ☕️ Usually brunch and dinner, with American candy and snacks along the way. There was b**r at the football and deep-fried Oreos, because I HAD to try those!

I stayed active exploring, drank plenty of water in the Texas heat and enjoyed plenty of steaks and brisket, which helped keep my protein up.

As a coach, I help women work towards their goals while making room for the things they enjoy. Unless there’s a particular date we’re working towards that calls for more structure, I believe holidays like this can have a place within that.

For me, trying the local food is part of the holiday. Every week doesn’t look like this, but my usual habits have room for holidays too.

15/10/2026

https://share.google/47pUm7qj36TW4gCev

5.0 ⭐ · Personal trainer in Great Horkesley, England

02/10/2026

One of the biggest mistakes I see with fat loss is immediately dropping food as low as possible.

But more isn’t always better when it comes to a calorie deficit.

To lose body fat, you simply need to consistently eat slightly less energy than your body uses. You do not need to survive on tiny portions, skip meals or drastically cut carbs.

A small, sustainable calorie deficit is usually far more effective because it allows you to:

• Keep training performance higher
• Maintain more strength
• Better preserve muscle while losing fat
• Recover properly between sessions
• Keep hunger more manageable
• Support energy and concentration
• Reduce the urge to binge or overeat
• Make the plan easier to stick to socially
• Get more nutrients into your diet
• Maintain the habits for long enough to actually see results

When calories are pushed too low, weight may initially drop faster but that doesn’t automatically mean better fat loss.

You can also see reduced training performance, increased fatigue, more hunger, lower day-to-day movement and poorer adherence.

And if your goal is to look strong, lean and defined, preserving muscle matters.

The goal isn’t:

“How little can I eat?”

It’s:

“What is the highest amount of food I can eat while still making appropriate progress?”

Fat loss doesn’t need to feel extreme to be working.

Slow, boring and consistent often wins. 🤍

SAVE this if your first instinct when progress slows is to cut your calories again.

30/09/2026

This is what our Empower Hour looks like 🤍

A women-only small group session built around strength, conditioning and confidence.

The stations change every week, so sessions stay varied, but the focus is always full-body training using a mix of dumbbells, kettlebells, barbells, cardio equipment, carries, core work and more.

You don’t need to be super fit or experienced to join. Everything can be adapted to suit your level, and I’ll coach you through the exercises, help with technique and make sure you’re working at the right intensity for you.

But what I love most about our Empower Hour is the atmosphere! An amazing group of women, no pressure, no judgement, lots of encouragement and a really supportive environment to train in.

If you’ve been wanting to get stronger, improve your fitness or simply feel more confident in the gym, this is exactly what Empower Hour is for. 🤍

29/09/2026

I know I’m not alone in saying I’ve really noticed a shift in my mood and energy over the last couple of weeks… and this week it clicked. We’re heading into that time of year again. 🍂

Shorter days, less sunlight and more time spent indoors.

For me, it’s a reminder to start taking vitamin D again and to make a conscious effort to get outside every day, even if it’s just for a walk.

I choose Vitabiotics Ultra Vitamin D3 1000 IU, which provides 25 micrograms of vitamin D3 per tablet.

Vitamin D3 is cholecalciferol (the form of vitamin D our bodies naturally make in response to sunlight).

A little general vitamin D reminder too… in the UK, the NHS recommends that adults consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter, because between October and early March we generally can’t make enough vitamin D from sunlight alone. Some people may be advised to take it all year round depending on their individual risk factors.

Vitamin D is important for normal bones, teeth and muscles, and helps the body regulate calcium and phosphate. Food sources include oily fish, egg yolks and fortified foods, although it can be difficult to get enough from diet alone.

And supplements don’t replace the other basics either… getting outside, moving your body, eating well, sleeping and generally looking after yourself all still matter. 🤍

For the mamas… 🤍
For children over 4, the NHS recommends 10 micrograms (400 IU) of vitamin D daily during autumn and winter.

For my two, I get the Chewy Vites Kids Vitamin D3 gummies as they provide 10 micrograms / 400 IU per gummy, and because mine both like gummies, I know they’re much more likely to actually take them. 🍓

Just check whether your child already takes a multivitamin containing vitamin D so you’re not doubling up.

A little autumn reset. 🍂🤍

28/09/2026

If you’re consistently reaching the top of your rep range, whether that’s 8–12, 12–16 etc, and with good form and control, it might be time to progress.

Your body adapts to the demands you place on it. To continue building strength and muscle, we need to gradually increase that challenge over time.

This is progressive overload, and it doesn’t always mean lifting heavier.

You can progress by:
• Adding weight
• Adding reps
• Improving your range of movement
• Slowing your tempo
• Adding pauses
• Improving control and technique
• Progressing to a more challenging exercise variation

This is exactly why tracking your training matters. It allows you to look back and see whether you’re genuinely progressing, rather than simply repeating the same workouts each week.

And remember… progression isn’t linear.

Some weeks the same weights will feel heavier. Some sessions won’t be PBs. Sleep, stress, nutrition, your menstrual cycle and general fatigue can all affect performance.

What we’re looking for is an upward trend over time, not perfection in every session.

For my online clients, as always, you’re welcome to send me videos of your exercises so I can check your form and technique and help you decide when and how to progress. 🤍

Train with intention. Track it. Progress it. 💪

27/09/2026

Cardio absolutely has a place.
It can improve heart health, fitness, energy, mood and importantly…it can be fun!

Dance classes, running, cycling, HIIT… if you enjoy it and it gets you moving, that matters.

But as women get older, cardio shouldn’t be the only form of exercise we rely on.

Strength training helps us maintain and build:

• muscle mass
• strength
• bone health
• balance and physical confidence
• our ability to keep doing everyday things independently as we age

And you don’t need to live in the gym.

For most women, two well-structured full-body strength sessions each week is a really worthwhile starting point.

That could simply mean covering the main movement patterns across the week… a squat, hinge, push, pull and some additional lower or upper-body work and gradually getting stronger over time.

The goal doesn’t have to be cardio or strength.
Ideally, we have some of both and choose movement we genuinely enjoy. 🤍