Nourish and Mum

Every time you've fallen off a plan, I'd bet you've told yourself the same thing. "I just need more discipline." "I need to be more motivated." "I just need to want it more." In this episode I want to challenge all of those thoughts. Motivation and discipline aren't the problem. The problem is that every plan you've tried was built for a more stabl...

I get excited when my clients say this! A client of mine said it this week - she’s a mum of 3 with a full life. There’s no room for a dramatic overhaul - she doesn’t feel like she’s dieting - and she’s getting results. In this episode I’m talking about why this is my whole approach to coaching nutrition and training. It should be happening in the background to the rest of your life. It should need...

I got married this weekend! So for the last 12 weeks I've been following my own Nourish & Thrive 1:1 programme to get there. Not to hit a number on the scales. Not to get my body back. But to turn up on my wedding day feeling confident, strong, and like my best self. In this episode I'm sharing what the last 12 weeks actually looked like. The three things I learned along the way - incl...

Here's an unsexy truth that most nutrition and fitness content can't lead with because it simply doesn't sell. The thing that actually gets results isn't the woman on Instagram making "fugdge" from whey and cottage cheese (yuck). It isn't the perfect workout routine either. In this episode I'm explaining the key to getting results, especially as someone who has mu...

Hear me out! I love September. Back to routine, season changing and getting ever closer to Christmas - but with still the right amount of time left to make a huge dent in your goals before the year is out. If you want to chat about my 1:1 programme, starting 7 September - get in touch via whatsapp . Follow me on Insta @nourishandmum

I’m currently 3 weeks out from my wedding and I weight the same as I did before my kids 5.5 years ago! But I don’t look the same. In this episode I’m explaining why. What the scales actually measure. And what matters more. Also about permission to want to get back some control of your nutrition and training. I’m launching my September 1:1 programme starting 7th September - 5 places only! If you’ve...

I went to the theme park and zoo this week and my weight has also been on a rollercoaster! Past me would have been deflated. Spiralled, probably. Current me is not worried. And in this episode I explain why. A bit of science behind why a few high carb and salt days can reflect on the scales. Want to work together? Apply here Find me on Instagram @nourishandmum

I talk through the average weight gain on a holiday and that actually the problem isn’t what you do on your holidays! Plus what actually needs to happen when you get home. And it's a lot simpler than you think. Want to work together? Find out more Find me on Instagram: @nourishandmum

I'm a habitual grazer. I like going to get food. Having food in my hands. Nibbling between meals. Three big meals a day has never worked for me, and for a long time I thought that meant I was doing it wrong. I'm not. in this episode I want to explain why. I'm covering what the research actually says about meal frequency - it's not what most people think. The one real risk with grazing and how to m...

You're scrolling. You see her. Lean, defined, tanned, three kids apparently, glowing in a matching set. And you feel it. Why doesn't my body look like that. This episode is about what you're actually looking at when you scroll. The angles, the lighting, the carefully picked highlight. The accounts that are built to look aspirational, not to be accurate. And the AI generated transformations that do...

Six weeks of no structure. Kids off, holidays, weekends away, half the routine gone. Most mums do the same thing. Park their health and fitness until September. Waiting until the weeks feel like theirs again. I get it. But if you wait until September, you'll get there running on empty, and September will feel like starting from scratch all over again rather than carrying on. This episode is ab...

It's hot. You're barely eating. So why are the scales up? In this episode I'm covering what the heat actually does to your appetite and why eating less during the day doesn't mean your calories are down. Plus what's really going on with your weight right now, the alcohol bit nobody talks about, and exactly how I'm eating to keep things on track without living on salad. Want...

Let’s talk about what working with me looks like - and answering the questions people don't always ask out loud. Is it worth the money? What if I've tried coaching before and it didn't work? What if I can't commit to three months? What if I just don't have the time? All of it. Covered. In less than ten minutes. If you've been thinking about it - this is the episode to listen to. Nourish Reset — £9...

People say this to me a lot. And yes, I guess I am. But being in shape doesn't mean you're happy with everything. It doesn't mean you don't have insecurities. In this episode I'm being honest about what two pregnancies actually did to my body. What you can get back, and what you probably can't without going under the knife. Why the women you're comparing yourself to on...

Last week I did an experiment. Every time I went to the kitchen and picked something up, I plated it up and left it on the worktop instead of eating it. By the end of the day, this is what was on plates. 180. 350. 180. 100. 70. 880 calories. Of snacks I hadn't planned, hadn't logged, and wouldn't have remembered. And I'm a nutrition and strength coach! In this episode I'm talki...

I weigh myself every morning. Apparently that means I'm obsessed. It doesn't. But it wasn't always like that. There were definitely times the number on the scales would decide my mood for the whole day. Good number, great day. Bad number - what's the point. In this episode I'm talking about the scales. What the research actually says about whether daily weighing helps or hurts....

For most mums, the missing piece isn't more information. You know what to do. The problem is doing it consistently - week after week, inside a real life that keeps getting in the way. This episode is about accountability. Why it's the gap between knowing and doing. Why your partner and your best friend can't fill that role - and why that's not their fault. And what the research act...

We know consistency with a few habits is the thing that actually changes how you look and feel. But most of us try to build it through streaks. Hit the protein every day. Walk every day. Whatever you do, don't break the chain. And then the toddler is up all night. Or it's just a Wednesday and everything falls apart. The streak breaks and suddenly the whole thing feels pointless. I used to...

We all have them. The weeks where things go “off plan”, you eat more than you intended, and the structure just isn't there. Most people respond in one of three ways. The full fuck it. The cupboard clearout. Or the total restriction. And none of them help. This episode is about why AND what to do instead. If your plan can't survive a normal, imperfect, real-life mum week, it's not the r...

Being a mum is hard.  Trying to lose body fat and stay consistent on top of that - even harder.  This episode is about why. Not just the obvious stuff - the time, the tiredness - but what's actually happening hormonally when you're running on stress and not enough sleep.  And why it's not your fault it keeps feeling like an uphill battle.  Plus why having someone in your corner changes...

The plan to overhaul everything never survives the chaos of real mum life. Even with the best of intentions, three days in, something happens, and the whole thing is a write-off. This episode is about why small tweaks, done consistently, beat the perfect plan every time - and how to figure out which ones are actually worth your energy. I'm also talking about the thing that makes the biggest di...

Fitting exercise in feels like just another thing on an already impossible list. This episode is about changing that. Not by adding more to your day - but by using the bits you're already in slightly differently. Squatting to pick up toys. Taking one thing upstairs at a time. Chopped veg at eye level in the fridge. Small stuff that doesn't feel like anything, but adds up more than you thin...

Everyone wants the number. The one that’ll make everything click. This episode is about why I’m not going to give you one - and why that’s actually better for you. I’m covering why all calorie numbers are estimates to begin with, why a range works better than a single target, and the 1200 calorie thing - including the starvation mode myth and what’s actually going on when it feels like nothing’s w...

You’re doing the right things. Eating well, being sensible, not going mad. And nothing’s happening. It’s probably not what you think. In this episode I’m walking through the two things that quietly undo a lot of really consistent effort - and what actually holds up long term. Find more from me @nourishandmum on insta and www.nourishandmum.co.uk

You’re doing everything. The kids, the job, the house, the mental load of just keeping it all going. And looking after yourself is the thing that keeps slipping. This episode is for the mum doing the school run and the mum surviving the toddler years. Both of you. Because it’s hard either way. I want to be honest about what the day actually looks like first - because I think skipping that bit and...