Home | Kinetic Coaching NW | Wales

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Kinetic Coaching & Nutrition

1

Cancer Care and Referrals

Are you living with and/or going through treatment for cancer?

I'll help you feel stronger, reduce your pain & fatigue, and reduce your risk of recurrence.

Also in this section:

Are you a clinician looking for a specialist instructor?

2

Pain & Fatigue Management

Do you struggle with Chronic pain, fatigue & mobility issues from Autoimmune conditions or injury?

I'll help you improve and manage your fatigue & pain, whilst getting stronger & healthier.

3

Strength & Fitness Coaching

Are you looking to get energised, fitter, stronger & healthier with a side dish of fat loss whilst still loving your life?

I'll make the process simpler, more enjoyable and with results that last.

The Bricks Method

Not sure what you need?

Submit a Coaching enquiry & I'll be in touch

Coaching Enquiry

Contact Me:

Email: kineticnw.coaching@gmail.com

My Podcast is full of simple tips for you to implement to improve your health. Just like my coaching, it's not about drastic measures or extremes. It's about helping you make small changes that can hugely impact your health and wellbeing in the long run.

Click to listen:Apple or Spotify

Upcoming Events:

Find out about my Events & Collaborations here

Day 25 - how to handle the struggle bus ❤️

Not every day is the same, some are harder than others - so ask yourself...
- What CAN I do?

We don't need to do it all, but we can do something - & that will help us feel better in the long run 🥰

#kinetic31strong

Day 25 - how to handle the struggle bus ❤️

Not every day is the same, some are harder than others - so ask yourself...
- What CAN I do?

We don't need to do it all, but we can do something - & that will help us feel better in the long run 🥰

#kinetic31strong

If meal prep feels overwhelming - message me or comment PREP below & I'l send you my Meal prep guide to make it all simpler for you.

Yes it takes abit of time & energy, but it saves you more time & energy across the week & makes nutrition choices simpler!

Win win 💪

#kinetic31strong

If meal prep feels overwhelming - message me or comment PREP below & I'l send you my Meal prep guide to make it all simpler for you.

Yes it takes abit of time & energy, but it saves you more time & energy across the week & makes nutrition choices simpler!

Win win 💪

#kinetic31strong

Step 3: Hydrate!

Lymphoedema can be a real concern for cancer survivors, but you have a powerful tool right within you - your muscles!
Your lymphatic system relies on the "muscle pump effect" to keep fluid moving, reducing swelling and supporting your body's natural drainage.

Research from 2025/2026 confirms that progressive exercise, including resistance training, is safe and does not increase the risk of lymphoedema. In fact, it can improve fluid drainage and reduce symptoms by enhancing that crucial muscle pump function.

My Top Tips for Lymphatic Movement:
•Start Small: Even 5 minutes of gentle movement, several times a day, makes a difference.
•Focus on Repetition: Gentle, rhythmic movements are more effective than intense, strenuous ones for lymphatic flow.
•Hydrate: Remember my previous post? Good hydration supports overall fluid balance!

#kinetic31strong

Step 3: Hydrate!

Lymphoedema can be a real concern for cancer survivors, but you have a powerful tool right within you - your muscles!
Your lymphatic system relies on the "muscle pump effect" to keep fluid moving, reducing swelling and supporting your body's natural drainage.

Research from 2025/2026 confirms that progressive exercise, including resistance training, is safe and does not increase the risk of lymphoedema. In fact, it can improve fluid drainage and reduce symptoms by enhancing that crucial muscle pump function.

My Top Tips for Lymphatic Movement:
•Start Small: Even 5 minutes of gentle movement, several times a day, makes a difference.
•Focus on Repetition: Gentle, rhythmic movements are more effective than intense, strenuous ones for lymphatic flow.
•Hydrate: Remember my previous post? Good hydration supports overall fluid balance!

#kinetic31strong

Let's add to your diet!!
Head to the linked reel (also by me) @kineticnw for my simple meal prep - & enjoy a laugh at my 'simple meal prep video skills' 🤪
The recipe is in the caption of the reel!

#kinetic31strong

Let's add to your diet!!
Head to the linked reel (also by me) @kineticnw for my simple meal prep - & enjoy a laugh at my 'simple meal prep video skills' 🤪
The recipe is in the caption of the reel!

#kinetic31strong

Can you complete all these moves?
Let me know in the comments!

I hope you're finding this series helpful & starting to implement more movement into your day 🙌💪

#kinetic31strong

Can you complete all these moves?
Let me know in the comments!

I hope you're finding this series helpful & starting to implement more movement into your day 🙌💪

#kinetic31strong

You are doing better than you think you are.

How we talk to ourselves matters, especially when the road feels rocky. It’s so easy to focus on what we CAN’T do right now, but what if we shifted the lens to what we ARE doing?

Research shows that spontaneous self-affirmation is associated with better emotional regulation and lower distress in cancer survivors . When you celebrate a win; no matter how small; you're re-wiring your brain for resilience and lowering your physiological stress levels.

Every step you take, no matter how small it feels, is a massive victory in your journey.

So, what is ONE thing you’re proud of yourself for today?

No win is too small.

Write it down. In your notes in your phone, or a diary; and repeat daily so you can look back over them on the tougher days 🥰

#kinetic31strong

You are doing better than you think you are.

How we talk to ourselves matters, especially when the road feels rocky. It’s so easy to focus on what we CAN’T do right now, but what if we shifted the lens to what we ARE doing?

Research shows that spontaneous self-affirmation is associated with better emotional regulation and lower distress in cancer survivors . When you celebrate a win; no matter how small; you're re-wiring your brain for resilience and lowering your physiological stress levels.

Every step you take, no matter how small it feels, is a massive victory in your journey.

So, what is ONE thing you’re proud of yourself for today?

No win is too small.

Write it down. In your notes in your phone, or a diary; and repeat daily so you can look back over them on the tougher days 🥰

#kinetic31strong

Day 19 - bringing it together to build your daily strength routine 💪
Hit SAVE so you can come back to this one!

#kinetic31strong

Day 19 - bringing it together to build your daily strength routine 💪
Hit SAVE so you can come back to this one!

#kinetic31strong

Which one of these 5 ideas sounds best to you? Let me know in the comments!

Mindset and movement are huge, but if we aren't giving the body the "bricks" it needs to rebuild, we're fighting an uphill battle.
During and after cancer treatment, your protein needs can be higher, but before we start working on 'optimal' - let's get you a start point to build from.

Here are 2 more ideas to hit your protein goals:
1.Smoked Salmon & Avocado with rocket & tomato: High in protein AND healthy omega-3s.
2.Cottage Cheese on Rye: An underrated protein powerhouse! Top with sliced tomatoes and / or spinach with a crack of black pepper 👌

#kinetic31strong

Which one of these 5 ideas sounds best to you? Let me know in the comments!

Mindset and movement are huge, but if we aren't giving the body the "bricks" it needs to rebuild, we're fighting an uphill battle.
During and after cancer treatment, your protein needs can be higher, but before we start working on 'optimal' - let's get you a start point to build from.

Here are 2 more ideas to hit your protein goals:
1.Smoked Salmon & Avocado with rocket & tomato: High in protein AND healthy omega-3s.
2.Cottage Cheese on Rye: An underrated protein powerhouse! Top with sliced tomatoes and / or spinach with a crack of black pepper 👌

#kinetic31strong

Exciting announcement!!!

I have worked with @thejoshuatreechildrenscharity for a while now, supporting their families with fitness & nutrition support.
Now, we have taken that to the next level and I will be working with the young people they support - with online exercise & nutrition coaching to help them get strong, confident & energised.

Please reach out to The Joshua Tree to get involved, or if you have any questions about the support I offer - please message me or comment below 💪🥰

Exciting announcement!!!

I have worked with @thejoshuatreechildrenscharity for a while now, supporting their families with fitness & nutrition support.
Now, we have taken that to the next level and I will be working with the young people they support - with online exercise & nutrition coaching to help them get strong, confident & energised.

Please reach out to The Joshua Tree to get involved, or if you have any questions about the support I offer - please message me or comment below 💪🥰

Comment the word MOBILE & I'll send you the link to my YouTube video.
It's short, easy to follow & makes getting out of bed & starting your day easier 🙌💪
#kinetic31strong

Comment the word MOBILE & I'll send you the link to my YouTube video.
It's short, easy to follow & makes getting out of bed & starting your day easier 🙌💪
#kinetic31strong

Spring clean your socials!
Comment your favourite emoji when it's done! 😍
#kinetic31strong

Spring clean your socials!
Comment your favourite emoji when it's done! 😍
#kinetic31strong

Do you notice how your food impacts your mood & energy?

⏰️ Save this post to remind you to do your 2 hour check in on your mood & energy; and keep a note of how you're feeling to help you find patterns in your diet & energy 💪

This is not to say every meal has to be 'optimal' or that any foods are 'bad'.

But if you look at food with an eye on how it makes you feel - the mindset is more about enjoyment of food & being fuelled by it, rather than diet culture restrictions & labelling food good or bad.

A much healthier approach with less rules, a positive focus & room in your diet for food that fuels the soul too 😉

Save this post to remind you to do your 2 hour check in on your mood & energy; and keep a note of how you're feeling to help you find patterns in your diet & energy 💪

Do you notice how your food impacts your mood & energy?

⏰️ Save this post to remind you to do your 2 hour check in on your mood & energy; and keep a note of how you're feeling to help you find patterns in your diet & energy 💪

This is not to say every meal has to be 'optimal' or that any foods are 'bad'.

But if you look at food with an eye on how it makes you feel - the mindset is more about enjoyment of food & being fuelled by it, rather than diet culture restrictions & labelling food good or bad.

A much healthier approach with less rules, a positive focus & room in your diet for food that fuels the soul too 😉

Save this post to remind you to do your 2 hour check in on your mood & energy; and keep a note of how you're feeling to help you find patterns in your diet & energy 💪

Regular exercise can reduce fasting insulin levels by up to 25% in cancer survivors.
- Let me know with a 🙋‍♀️ in the comments when you've done yours!
Improving your insulin sensitivity helps regulate growth factors like IGF-1 that are often linked with cancer recurrence.

Daily walking (particularly after meals) & regular strength training (like those I've shown in the earlier days of this series - and more to follow!) play a huge part in reducing your risk of recurrence 💪
#kinetic31strong

Regular exercise can reduce fasting insulin levels by up to 25% in cancer survivors.
- Let me know with a 🙋‍♀️ in the comments when you've done yours!
Improving your insulin sensitivity helps regulate growth factors like IGF-1 that are often linked with cancer recurrence.

Daily walking (particularly after meals) & regular strength training (like those I've shown in the earlier days of this series - and more to follow!) play a huge part in reducing your risk of recurrence 💪
#kinetic31strong

Save this post for your next food shop 🛒
And let me know in the comments your favourite way to increase your fruits & veggies!
Here’s some ideas:
Smoothies:
all the fruits / veggies you enjoy with a spoon of Greek yoghurt or some milk to add some protein and fats for sustained energy release. (If using 0% fat Greek yoghurt, add 1 tsp chia seeds)
Meals:
Have at least 1 portion of veg on the plate, and ideally some fruit on the side.
Snacks:
Go ‘faff free!’ No chopping required for bananas, oranges, apples, pears....
#kinetic31strong
*A 2019 meta-analysis confirmed that increasing your plant based intake is directly linked to better physical functioning and less fatigue.
- Important note - This does not mean animal products have the opposite effect.

Save this post for your next food shop 🛒
And let me know in the comments your favourite way to increase your fruits & veggies!
Here’s some ideas:
Smoothies:
all the fruits / veggies you enjoy with a spoon of Greek yoghurt or some milk to add some protein and fats for sustained energy release. (If using 0% fat Greek yoghurt, add 1 tsp chia seeds)
Meals:
Have at least 1 portion of veg on the plate, and ideally some fruit on the side.
Snacks:
Go ‘faff free!’ No chopping required for bananas, oranges, apples, pears....
#kinetic31strong
*A 2019 meta-analysis confirmed that increasing your plant based intake is directly linked to better physical functioning and less fatigue.
- Important note - This does not mean animal products have the opposite effect.

Day 12 - how low can you go?

Tight hamstrings & back muscles can have a big impact on posture, back ache / pain, & injury risk.

You want to be warmed up before doing any type of stretching so ideally do this after a walk, or at the very least when you've been up & about for a good while.
Repeat daily & you'll be amazed at how much you improve, no matter your start point!

Day 12 - how low can you go?

Tight hamstrings & back muscles can have a big impact on posture, back ache / pain, & injury risk.

You want to be warmed up before doing any type of stretching so ideally do this after a walk, or at the very least when you've been up & about for a good while.
Repeat daily & you'll be amazed at how much you improve, no matter your start point!

Just listening to Olivia Dean calms the soul, am I right?
- Before you carry on - Save this post so you have the reminder when you need it 🙏

Mindset is everything on a cancer journey.
Sometimes, the most powerful shifts come from the simplest practices.
This 'Calm Breath' technique is one I use with my clients to help them navigate the emotional roller coaster of treatment and recovery.

Have you ever tried breathwork?
If not, give it a go!
#kinetic31strong

Just listening to Olivia Dean calms the soul, am I right?
- Before you carry on - Save this post so you have the reminder when you need it 🙏

Mindset is everything on a cancer journey.
Sometimes, the most powerful shifts come from the simplest practices.
This 'Calm Breath' technique is one I use with my clients to help them navigate the emotional roller coaster of treatment and recovery.

Have you ever tried breathwork?
If not, give it a go!
#kinetic31strong

Is it Thirsty Tuesday? 🤔 yes I know Thursday would work better but we're getting hydrated today!!
Habit stacking your water intake can look like this:
- 1 glass when your wake up / take your meds
- 1 glass at lunchtime
- 1 glass when you have your afternoon snack / meds
- 1 glass with each meal
- 1 glass before you leave for work, 1 glass as soon as you get in.

Pick something you already do routinely & add a glass of water to it - saves the mental energy 👌
P.S. this is not an exhaustive list of how staying hydrated helps you, & you'll need to adjust your intake to your meds / sickness / diarrhoea etc but get in tune with how much your body generally needs.
#kinetic31strong

Is it Thirsty Tuesday? 🤔 yes I know Thursday would work better but we're getting hydrated today!!
Habit stacking your water intake can look like this:
- 1 glass when your wake up / take your meds
- 1 glass at lunchtime
- 1 glass when you have your afternoon snack / meds
- 1 glass with each meal
- 1 glass before you leave for work, 1 glass as soon as you get in.

Pick something you already do routinely & add a glass of water to it - saves the mental energy 👌
P.S. this is not an exhaustive list of how staying hydrated helps you, & you'll need to adjust your intake to your meds / sickness / diarrhoea etc but get in tune with how much your body generally needs.
#kinetic31strong

A little goes a long way!
The overall goal with my client's daily activity level is to build up to the guidelines of 150-300 moderate intensity minutes per week.
That's not the day 1 goal & it takes different amounts of time for different people.
Start with 10-15 minutes a day, then build up 5-10 minutes more per day each week.
This can be split in to 2 sessions daily & it can be walks / cycles / swims - whatever feels about a 4-6/10 intensity for you.
Make it manageable & achievable long term - because the goal isn't to hit the target the quickest, it's to continue hitting it for as long as you can 💪

#kinetic31strong

A little goes a long way!
The overall goal with my client's daily activity level is to build up to the guidelines of 150-300 moderate intensity minutes per week.
That's not the day 1 goal & it takes different amounts of time for different people.
Start with 10-15 minutes a day, then build up 5-10 minutes more per day each week.
This can be split in to 2 sessions daily & it can be walks / cycles / swims - whatever feels about a 4-6/10 intensity for you.
Make it manageable & achievable long term - because the goal isn't to hit the target the quickest, it's to continue hitting it for as long as you can 💪

#kinetic31strong

Self-care isn't just about bubble baths and face masks. It's about the small, consistent actions you take every day to support your physical and mental well-being.
- Walking - just 10 minutes will give you such a boost
- Meal prep - start with just 1 meal prepped for tomorrow, or 1 batch cook for the fridge / freezer. It doesn't have to be pretty, just practical for you.
- 10 minutes with a band or a bodyweight session not only has physical & mental impact, but builds your habits & routines, & builds your identity as someone who shows up for themselves.
- Exercising outdoors gives a double whammy, but even just sitting outside with no tech or distractions, just chilling listening & hearing nature - golden zen 🙏

Experiment with how simple activities can have a compounding impact on your health - mentally & physically 💪

#kinetic31strong

Self-care isn't just about bubble baths and face masks. It's about the small, consistent actions you take every day to support your physical and mental well-being.
- Walking - just 10 minutes will give you such a boost
- Meal prep - start with just 1 meal prepped for tomorrow, or 1 batch cook for the fridge / freezer. It doesn't have to be pretty, just practical for you.
- 10 minutes with a band or a bodyweight session not only has physical & mental impact, but builds your habits & routines, & builds your identity as someone who shows up for themselves.
- Exercising outdoors gives a double whammy, but even just sitting outside with no tech or distractions, just chilling listening & hearing nature - golden zen 🙏

Experiment with how simple activities can have a compounding impact on your health - mentally & physically 💪

#kinetic31strong

Even modest increases in protein intake can have significant metabolic impacts.
The optimal range for protein intake is 1.2g-1.6g per kg of body weight (ideal bodyweight if you have a lot of weight to lose)

I've put some simple tips in the comment, I'd love to hear yours!

- Protein helps maintain fat-free mass (muscle)
- Studies showed that increasing protein resulted in 50% less weight regain compared to the lower protein groups.
- Higher protein intake triggers "fullness" hormones (like GLP-1) and suppresses hunger hormones (like Ghrelin)

#kinetic31strong

Even modest increases in protein intake can have significant metabolic impacts.
The optimal range for protein intake is 1.2g-1.6g per kg of body weight (ideal bodyweight if you have a lot of weight to lose)

I've put some simple tips in the comment, I'd love to hear yours!

- Protein helps maintain fat-free mass (muscle)
- Studies showed that increasing protein resulted in 50% less weight regain compared to the lower protein groups.
- Higher protein intake triggers "fullness" hormones (like GLP-1) and suppresses hunger hormones (like Ghrelin)

#kinetic31strong

Day 6 - Band Pull aparts
Can you commit to 20-30 a day, 2-3 times a week? 💪
- This can be broken down into 3x 10 reps / 6x 5 reps - whatever you can do!
An absolute staple for improving posture, range of movement & also helpful for when you have cording, or for regular movement when you have (or are trying to avoid) Lymphoedema.
#kinetic31strong

Day 6 - Band Pull aparts
Can you commit to 20-30 a day, 2-3 times a week? 💪
- This can be broken down into 3x 10 reps / 6x 5 reps - whatever you can do!
An absolute staple for improving posture, range of movement & also helpful for when you have cording, or for regular movement when you have (or are trying to avoid) Lymphoedema.
#kinetic31strong

Day 5: eat 1 extra piece of fruit today, building upto 5-6 portions a day 🍓
You do not need to “starve your cancer" with a juice cleanse, and honestly, it makes my blood boil that people are suggesting you do this!
- This is a dangerous myth that can seriously harm your health. Your body doesn't need to be
starved; it needs fuel to fight, heal, and recover.

So I’m building a webinar where I'll be debunking common misconceptions about nutrition, cancer, and fat loss.
Comment or message me the word ‘WEB' to join the list and be the first to hear when the details are released!

Adding a piece of fruit to your day is a simple, delicious step towards big impact on your health journey.
You don’t need magic protocols, fad diets, and cleanses. You need support, nourishment & factual information.
Your body is incredible, constantly working to repair, rebuild, and keep you strong; and it needs the right fuel!
Whole fruits are powerhouses of nutrition and contribute to a strong immune system.
It's not just about what you avoid, but what incredible nourishment you add in!

#kinetic31strong #fruity #angrypost

Day 5: eat 1 extra piece of fruit today, building upto 5-6 portions a day 🍓
You do not need to “starve your cancer" with a juice cleanse, and honestly, it makes my blood boil that people are suggesting you do this!
- This is a dangerous myth that can seriously harm your health. Your body doesn't need to be
starved; it needs fuel to fight, heal, and recover.

So I’m building a webinar where I'll be debunking common misconceptions about nutrition, cancer, and fat loss.
Comment or message me the word ‘WEB' to join the list and be the first to hear when the details are released!

Adding a piece of fruit to your day is a simple, delicious step towards big impact on your health journey.
You don’t need magic protocols, fad diets, and cleanses. You need support, nourishment & factual information.
Your body is incredible, constantly working to repair, rebuild, and keep you strong; and it needs the right fuel!
Whole fruits are powerhouses of nutrition and contribute to a strong immune system.
It's not just about what you avoid, but what incredible nourishment you add in!

#kinetic31strong #fruity #angrypost

Day 4 -
Do you struggle with getting up & down from chairs?
Or with getting your daily exercise done?
- these can add up so quickly throughout the day when you do them like 'Exercise snacks' - have you heard of these?
Comment POD below if you'd like the link to my podcast episode where I explain this simple hack 👌
The Sit to stand / Bodyweight Squat are a shortcut back to independence whilst strengthening key muscles like your glutes & quads.
How many can you do in 30 secs? Try for both Sit to Stand & Squats, then re-test again on Day 31 💪
#kinetic31strong

Day 4 -
Do you struggle with getting up & down from chairs?
Or with getting your daily exercise done?
- these can add up so quickly throughout the day when you do them like 'Exercise snacks' - have you heard of these?
Comment POD below if you'd like the link to my podcast episode where I explain this simple hack 👌
The Sit to stand / Bodyweight Squat are a shortcut back to independence whilst strengthening key muscles like your glutes & quads.
How many can you do in 30 secs? Try for both Sit to Stand & Squats, then re-test again on Day 31 💪
#kinetic31strong

Day 3: Your brain is always proving you right.
- What are you telling it?
- What do you want it to be right about?
Today, I want you to find 3 things that you want to be right about.
Your strength. Your resillience. Your passion. Your drive & ambition.
You get to choose.
What are you telling yourself that isn't positive about you?
Change it today.
And if you're not already? Hit follow @kineticnw_cancersupport

#kinetic31strong #cancersurvivors #dailychange

Day 3: Your brain is always proving you right.
- What are you telling it?
- What do you want it to be right about?
Today, I want you to find 3 things that you want to be right about.
Your strength. Your resillience. Your passion. Your drive & ambition.
You get to choose.
What are you telling yourself that isn't positive about you?
Change it today.
And if you're not already? Hit follow @kineticnw_cancersupport

#kinetic31strong #cancersurvivors #dailychange

Day 2 - How will you add yours?
Steamed, stirfried, fresh or frozen - find the simplest way for you to add them into your diet.

Packed full of iron, fibre, and vitamins such as A, K & C, these powerhouses will help you feel energised & help your body to recover 🥰

#kinetic31strong

Day 2 - How will you add yours?
Steamed, stirfried, fresh or frozen - find the simplest way for you to add them into your diet.

Packed full of iron, fibre, and vitamins such as A, K & C, these powerhouses will help you feel energised & help your body to recover 🥰

#kinetic31strong

Day 1 of 31 Strong 💪
- The wall push up.
The adaptations are shown in the video so see how many you can do in 30 seconds with your toes 2 feet away from the wall with your hands wider than your shoulders, and at shoulder height on the wall.
Repeat 2-3 times per week throughout the 31 days then see how many more you can do at Day 31!
Comment DONE when you've completed todays set 💪

#kinetic31strong

Day 1 of 31 Strong 💪
- The wall push up.
The adaptations are shown in the video so see how many you can do in 30 seconds with your toes 2 feet away from the wall with your hands wider than your shoulders, and at shoulder height on the wall.
Repeat 2-3 times per week throughout the 31 days then see how many more you can do at Day 31!
Comment DONE when you've completed todays set 💪

#kinetic31strong

We start Sunday!!
Are you joining us?

We start Sunday!!
Are you joining us?

Who's joining me? Drop a 💪 in the comments!

Do you want to learn how to support yourself on your cancer journey this March?
- Safe, realistic exercise
- Simple, quick nutrition advice
- Short, useful mindset tools

All you have to do is hit follow @kineticnw_cancersupport & take action with me everyday in March!

Who's joining me? Drop a 💪 in the comments!

Do you want to learn how to support yourself on your cancer journey this March?
- Safe, realistic exercise
- Simple, quick nutrition advice
- Short, useful mindset tools

All you have to do is hit follow @kineticnw_cancersupport & take action with me everyday in March!

How many do you think about?
It's so easy to consume misinformation & negativity online, so take a few steps to try & protect your feed (and sanity)
Follow here:
- @kineticnw_cancersupport
- @kineticnw
For myth busting, empowerment & support 💪

How many do you think about?
It's so easy to consume misinformation & negativity online, so take a few steps to try & protect your feed (and sanity)
Follow here:
- @kineticnw_cancersupport
- @kineticnw
For myth busting, empowerment & support 💪

A client asked me about all the adverts she gets bombarded with about juice cleanses, gadgets & fad diets that are 'needed' for weight loss after a chemically induced menopause.

I've broken it all down in this episode - comment below or send me a message if you'd like the link 🎧

A client asked me about all the adverts she gets bombarded with about juice cleanses, gadgets & fad diets that are 'needed' for weight loss after a chemically induced menopause.

I've broken it all down in this episode - comment below or send me a message if you'd like the link 🎧

Hit follow @kineticnw_cancersupport so you don't miss the daily posts!
If you're new here - I post simple tips, myth busting fact checks & actionable advice to help you feel energised & supported at every stage of your cancer journey.

Hit follow @kineticnw_cancersupport so you don't miss the daily posts!
If you're new here - I post simple tips, myth busting fact checks & actionable advice to help you feel energised & supported at every stage of your cancer journey.

Exercise post diagnosis:
🙏 Yes, it is safe
💪 Yes, it needs to be specific to you in terms of intensity, time & type of exercise
🧘‍♀️ Yes, it does need to balanced with rest
❤️ Yes, it really can help to reduce your risk of recurrence- by as much as 33%*
*relative risk, compared to people not staying active & taking part in exercise

If you're nervous or concerned about getting started, please feel free to message me, I'm more than happy to help 🥰

Exercise post diagnosis:
🙏 Yes, it is safe
💪 Yes, it needs to be specific to you in terms of intensity, time & type of exercise
🧘‍♀️ Yes, it does need to balanced with rest
❤️ Yes, it really can help to reduce your risk of recurrence- by as much as 33%*
*relative risk, compared to people not staying active & taking part in exercise

If you're nervous or concerned about getting started, please feel free to message me, I'm more than happy to help 🥰

Meat free, delicious & adaptable 👌
- Hit follow for simple to follow advice in your feed!

Recipe:
6 large eggs
300g cottage cheese
1 ball mozzarella
Handful of mushrooms
2 red onions
Handful of rocket & cucumber
Drizzle of balsamic glaze
- options in slide 4 to boost the fibre 🙌

Blend the eggs & cottage cheese, fry off the veggies then mix together & add to a deep frying pan with a lid.
When almost cooked, top with slices of mozzarella & finsh cooking; serve with salad 😍

This made 2 meals, or you can split into muffin trays for grazeable snacks to suit your appetite - these will store in the fridge for 3 days.

Let me know if you try it!

Meat free, delicious & adaptable 👌
- Hit follow for simple to follow advice in your feed!

Recipe:
6 large eggs
300g cottage cheese
1 ball mozzarella
Handful of mushrooms
2 red onions
Handful of rocket & cucumber
Drizzle of balsamic glaze
- options in slide 4 to boost the fibre 🙌

Blend the eggs & cottage cheese, fry off the veggies then mix together & add to a deep frying pan with a lid.
When almost cooked, top with slices of mozzarella & finsh cooking; serve with salad 😍

This made 2 meals, or you can split into muffin trays for grazeable snacks to suit your appetite - these will store in the fridge for 3 days.

Let me know if you try it!

Jumping on the ChatGPT caricature trend - what do we think?
Strength building, improving nutrition, working together to achieve goals - I like it! 😁

Whilst this trend is a bit of fun to join in, rest assured that I'm not someone hiding behind an AI generated script ✌️
Here's what I use ChatGPT for:
- Finding studies & research on topics - that I look at & read myself
- Structuring a presentation - that I have written
- Analysing google searches to see what problems are commonly searched for - that I can then help people with.

What I don't use it for:
- Automated messages - it's all me when you get in touch 🥰
- Writing posts, substacks or podcasts - it's all me, otherwise you wouldn't know who or how I am as a coach & what I stand for

If you want to know more about me - my podcast is unedited, unfiltered me giving you all the evidence based answers to your question, and a tonne of simple advice that you can implement right away.
The Kinetic Couch - on Spotify & Apple 🎧

Jumping on the ChatGPT caricature trend - what do we think?
Strength building, improving nutrition, working together to achieve goals - I like it! 😁

Whilst this trend is a bit of fun to join in, rest assured that I'm not someone hiding behind an AI generated script ✌️
Here's what I use ChatGPT for:
- Finding studies & research on topics - that I look at & read myself
- Structuring a presentation - that I have written
- Analysing google searches to see what problems are commonly searched for - that I can then help people with.

What I don't use it for:
- Automated messages - it's all me when you get in touch 🥰
- Writing posts, substacks or podcasts - it's all me, otherwise you wouldn't know who or how I am as a coach & what I stand for

If you want to know more about me - my podcast is unedited, unfiltered me giving you all the evidence based answers to your question, and a tonne of simple advice that you can implement right away.
The Kinetic Couch - on Spotify & Apple 🎧

2 bonus points:
- ALWAYS focus on what you CAN do.
- Follow me @kineticnw_cancersupport for evidence based methods to support yourself, without the fear or dramatic headlines.

1. Unfollow accounts on social media that cause fear, blame, or guilt around your cancer diagnosis

2. Do some form of exercise every day:
- walk
- stretch
- strength
- cycle
- dance

3. Add to your diet (no removing food groups here):
- fruit
- protein
- veggies
- variety

Start small.
Be consistent.
Don't stress about being perfect.
Do what works for you.

If you need support at any stage from diagnosis to living with cancer beyond treatment, and for preventative lifestyle change - send me a message or complete the enquiry form in my bio.

2 bonus points:
- ALWAYS focus on what you CAN do.
- Follow me @kineticnw_cancersupport for evidence based methods to support yourself, without the fear or dramatic headlines.

1. Unfollow accounts on social media that cause fear, blame, or guilt around your cancer diagnosis

2. Do some form of exercise every day:
- walk
- stretch
- strength
- cycle
- dance

3. Add to your diet (no removing food groups here):
- fruit
- protein
- veggies
- variety

Start small.
Be consistent.
Don't stress about being perfect.
Do what works for you.

If you need support at any stage from diagnosis to living with cancer beyond treatment, and for preventative lifestyle change - send me a message or complete the enquiry form in my bio.

The middle area is where progress, health & happiness have parties 💃
Here's what stops the party:
- extremes
- this or that (there's room for more than one way)
- looking for progress daily
- rigid targets
- fearmongering from social media
- perfectionism
- copying other people

Show up. Do the dance. Do your best. Enjoy it.
Repeat.

@jules_afm #richlifevibes

The middle area is where progress, health & happiness have parties 💃
Here's what stops the party:
- extremes
- this or that (there's room for more than one way)
- looking for progress daily
- rigid targets
- fearmongering from social media
- perfectionism
- copying other people

Show up. Do the dance. Do your best. Enjoy it.
Repeat.

@jules_afm #richlifevibes

In a world of fearmongering & extremes - here's some things you need to hear from a Cancer Coach ❤️

In a world of fearmongering & extremes - here's some things you need to hear from a Cancer Coach ❤️

It's Cervical Cancer Prevention week so let's ask the big question....
Can you prevent cancer?

Comment below or message me if you'd like the episode.

❤️ Ladies - get your cervical smears done!

It's Cervical Cancer Prevention week so let's ask the big question....
Can you prevent cancer?

Comment below or message me if you'd like the episode.

❤️ Ladies - get your cervical smears done!

I'm Kirsty - a Cancer Exercise Specialist & Nutrition coach, and I use this movement with every cancer survivor I work with when we're building in regular movement without an overwhelming schedule or target.
The wall push up is simple, effective & adaptable 👌
The hardest part is getting started & building up confidence in your body.

I share simple to implement tips regularly, so hit that follow button @kineticnw_cancersupport

If you need support with your cancer journey, message me or click the link in my bio for more info on my website.

I'm Kirsty - a Cancer Exercise Specialist & Nutrition coach, and I use this movement with every cancer survivor I work with when we're building in regular movement without an overwhelming schedule or target.
The wall push up is simple, effective & adaptable 👌
The hardest part is getting started & building up confidence in your body.

I share simple to implement tips regularly, so hit that follow button @kineticnw_cancersupport

If you need support with your cancer journey, message me or click the link in my bio for more info on my website.

Just start. You'll never feel fully ready.
And what does ready feel like anyway?
1 simple thing today = big impact tomorrow, less overwhelm, a sense of achievement, a mood boost, and smthat first step taken 🙏

Just start. You'll never feel fully ready.
And what does ready feel like anyway?
1 simple thing today = big impact tomorrow, less overwhelm, a sense of achievement, a mood boost, and smthat first step taken 🙏

Level 4 Pass with Distinction from @canrehab.ltd

There is so much information online, make sure you are following credible specialists & professionals like myself, and not influencers making outrageous claims.

I will always work hard to share true, helpful & impactful knowledge that will improve your life in some way, whether you work with me or not.

Whether you or someone you know is impacted by cancer, or you want to learn about real risk reduction & symptom management?
Hit the follow button 👌

Level 4 Pass with Distinction from @canrehab.ltd

There is so much information online, make sure you are following credible specialists & professionals like myself, and not influencers making outrageous claims.

I will always work hard to share true, helpful & impactful knowledge that will improve your life in some way, whether you work with me or not.

Whether you or someone you know is impacted by cancer, or you want to learn about real risk reduction & symptom management?
Hit the follow button 👌

What exercise is actually safe during cancer treatment?
One of the most common questions people ask is:
“Is exercise actually safe for me right now?”

In most cases, the answer is yes, when it is:
• Individualised
• Designed with current side-effects in mind
• Modified to treatment stage
• Progressed appropriately

Exercise during and after treatment is associated with massive improvements in fatigue, strength, physical function and quality of life; but it needs to be prescribed and monitored correctly.

This is why blanket advice like “just rest” or “just stay active” often isn’t helpful, and can cause confusion.
Safe exercise is about supporting your body at the stage, ability & confidence level you’re currently at; not pushing harder or trying to do better every time despite how you feel.

Start small, things like wall push ups, stretching with bands, short frequent walks, getting up & down in a chair.
Don't underestimate the power of the smaller movements & shorter sessions- meet yourself where you are 💪

What exercise is actually safe during cancer treatment?
One of the most common questions people ask is:
“Is exercise actually safe for me right now?”

In most cases, the answer is yes, when it is:
• Individualised
• Designed with current side-effects in mind
• Modified to treatment stage
• Progressed appropriately

Exercise during and after treatment is associated with massive improvements in fatigue, strength, physical function and quality of life; but it needs to be prescribed and monitored correctly.

This is why blanket advice like “just rest” or “just stay active” often isn’t helpful, and can cause confusion.
Safe exercise is about supporting your body at the stage, ability & confidence level you’re currently at; not pushing harder or trying to do better every time despite how you feel.

Start small, things like wall push ups, stretching with bands, short frequent walks, getting up & down in a chair.
Don't underestimate the power of the smaller movements & shorter sessions- meet yourself where you are 💪

I support people of all ages during and after cancer treatment who are dealing with fatigue, pain, reduced movement, and loss of confidence in their body; & themselves.
It can be really hard to know what is safe to do during this time; or even how to start.

With such an overwhelming amount of different information around movement, rest & nutrition; I create a tailored approach for every client I work with & ensure they understand all the hows & whys of their programme as we move through the different stages of their journey together.

Last year I qualified at Level 4 with a distinction as a Cancer Rehabilitation Exercise Specialist, providing ongoing support that sits alongside medical care; from diagnosis, throughout treatment and beyond.

My focus is on:
• Safe, individualised exercise rehabilitation
• Practical nutrition support during and after treatment
• Behaviour change to help people apply the recommendations
• Clear boundaries and referrals back to healthcare teams when needed

As well as working 1:1 with cancer survivors, I’m always happy to connect with clinicians, physios, nurses and support services locally; so please reach out if you work in these fields.

I support people of all ages during and after cancer treatment who are dealing with fatigue, pain, reduced movement, and loss of confidence in their body; & themselves.
It can be really hard to know what is safe to do during this time; or even how to start.

With such an overwhelming amount of different information around movement, rest & nutrition; I create a tailored approach for every client I work with & ensure they understand all the hows & whys of their programme as we move through the different stages of their journey together.

Last year I qualified at Level 4 with a distinction as a Cancer Rehabilitation Exercise Specialist, providing ongoing support that sits alongside medical care; from diagnosis, throughout treatment and beyond.

My focus is on:
• Safe, individualised exercise rehabilitation
• Practical nutrition support during and after treatment
• Behaviour change to help people apply the recommendations
• Clear boundaries and referrals back to healthcare teams when needed

As well as working 1:1 with cancer survivors, I’m always happy to connect with clinicians, physios, nurses and support services locally; so please reach out if you work in these fields.

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Follow me on Instagram

@kineticnw_cancersupport

Hit save because the recipe is here 👇
Have fun with your meal prep, why so serious 🤷‍♀️

Meal prep breakfast oats with a side of chaos:
- 1 scoop protein shake made with water, mixed separately
- 30g-40g oats
- 1 protein scoop of mixed seeds & goji berries
- 100g / generous handle fresh or frozen blueberries/raspberries (or whatever fruit you need to use up)
- Approx 30g protein, 7-8g fibre & 350ish cals👌

Mix it all up & leave in the fridge overnight (ideal but not necessary)
I make 2 days at a time (unless I randomly only make 1 protein shake like I did in this video 😅)
- Microwave for 1 minute, then stir then another 20- 30 seconds (unless you have a super duper microwave, then do less)
Enjoy! ✌️

Hit save because the recipe is here 👇
Have fun with your meal prep, why so serious 🤷‍♀️

Meal prep breakfast oats with a side of chaos:
- 1 scoop protein shake made with water, mixed separately
- 30g-40g oats
- 1 protein scoop of mixed seeds & goji berries
- 100g / generous handle fresh or frozen blueberries/raspberries (or whatever fruit you need to use up)
- Approx 30g protein, 7-8g fibre & 350ish cals👌

Mix it all up & leave in the fridge overnight (ideal but not necessary)
I make 2 days at a time (unless I randomly only make 1 protein shake like I did in this video 😅)
- Microwave for 1 minute, then stir then another 20- 30 seconds (unless you have a super duper microwave, then do less)
Enjoy! ✌️

Struggling to get your first push up?
- try this today!!
Tell me in the comments how you get on 💪💪
P.S. shall we do a push up challenge?

Struggling to get your first push up?
- try this today!!
Tell me in the comments how you get on 💪💪
P.S. shall we do a push up challenge?

Sometimes the process is more enjoyable than the goal. Sometimes it's just bloody hard 🤣🤣
Today it is just bloody hard 🤣🤣
What are you working on?
Any tips on handstand push ups if you've nailed them already? Hit the comments for me!!

Sometimes the process is more enjoyable than the goal. Sometimes it's just bloody hard 🤣🤣
Today it is just bloody hard 🤣🤣
What are you working on?
Any tips on handstand push ups if you've nailed them already? Hit the comments for me!!

Sometimes the process is more enjoyable than the goal. Sometimes it's just bloody hard 🤣🤣
Today it is just bloody hard 🤣🤣
Whatvare you working on?
Any tips on handstand push ups if you've nailed them already? Hit the comments for me!!

Sometimes the process is more enjoyable than the goal. Sometimes it's just bloody hard 🤣🤣
Today it is just bloody hard 🤣🤣
Whatvare you working on?
Any tips on handstand push ups if you've nailed them already? Hit the comments for me!!

This is not ok!!!

#foodrules
#avocado
#audacity

This is not ok!!!

#foodrules
#avocado
#audacity

The goal is not to weigh a certain amount.
The goal is what you think life looks like when you weigh a certain amount.
Running with the kids / grandkids, getting up that hill at the end of the road with your lungs intact, less creaking when you stand up.... you know, those things that make your everyday life better!

- Mobility:
You need to move well. It makes every aspect of your health better, & makes your everyday life easier. Now & in your 80s.
- Busy lifestyle:
I don't have time to faff around tbh & neither do you! Simplifying the process reduces overwhelm & saves you time, energy & mental load
- Body knowledge:
Every body is different. I'll help you understand yours & it's uniqueness; so you can work with it, not against it.
- Bigger picture approach
We do not all have the same 24 hours in a day. Or the same values & preferences. Time spent doing 1 thing is being taken from somewhere else so we need to get the balance right for you.

If you want to get fitter, stronger & healthier without overwhlem, BS & fads
- I'm your girl.
Message me COACHING & let's see how I can help 💪

The goal is not to weigh a certain amount.
The goal is what you think life looks like when you weigh a certain amount.
Running with the kids / grandkids, getting up that hill at the end of the road with your lungs intact, less creaking when you stand up.... you know, those things that make your everyday life better!

- Mobility:
You need to move well. It makes every aspect of your health better, & makes your everyday life easier. Now & in your 80s.
- Busy lifestyle:
I don't have time to faff around tbh & neither do you! Simplifying the process reduces overwhelm & saves you time, energy & mental load
- Body knowledge:
Every body is different. I'll help you understand yours & it's uniqueness; so you can work with it, not against it.
- Bigger picture approach
We do not all have the same 24 hours in a day. Or the same values & preferences. Time spent doing 1 thing is being taken from somewhere else so we need to get the balance right for you.

If you want to get fitter, stronger & healthier without overwhlem, BS & fads
- I'm your girl.
Message me COACHING & let's see how I can help 💪

High cortisol = Weight gain?
Here's what's really happening.
And what you can actually do about it.
If you want my help with that, message me COACHING 💪❤️
I work 1:1 with clients to improve the lifestyle & habits you already have - to get you fitter, stronger & healthier to achieve your fat loss and/or strength goals!
- Confidence, strength, energy ⬆️
- No wasted time or energy.
- Amazing results.
- Stress, overwhelm, frustration ⬇️

Message me COACHING if you're ready to finally achieve your goals 💪👌

High cortisol = Weight gain?
Here's what's really happening.
And what you can actually do about it.
If you want my help with that, message me COACHING 💪❤️
I work 1:1 with clients to improve the lifestyle & habits you already have - to get you fitter, stronger & healthier to achieve your fat loss and/or strength goals!
- Confidence, strength, energy ⬆️
- No wasted time or energy.
- Amazing results.
- Stress, overwhelm, frustration ⬇️

Message me COACHING if you're ready to finally achieve your goals 💪👌

A harsh truth?

A harsh truth?

Message me '40' & I'l send you my 3 top tips 👌
Why is fat loss harder in your 40s?
- You’re treating symptoms, not causes
- You're comparing to a different time of life
- You've been fed BS that shapes your choices
- You have wild expectations
- You're following your mate's plan that doesn't suit you
Getting healthier, fitter, stronger & confident without overwhelm & fad diets is exactly what I have helped over 100 women do 💪

Message me '40' & I'l send you my 3 top tips 👌
Why is fat loss harder in your 40s?
- You’re treating symptoms, not causes
- You're comparing to a different time of life
- You've been fed BS that shapes your choices
- You have wild expectations
- You're following your mate's plan that doesn't suit you
Getting healthier, fitter, stronger & confident without overwhelm & fad diets is exactly what I have helped over 100 women do 💪

Which one resonates with you the most?
Comment 1 / 2 / 3 / 4 or 5 🙌
Or - let me know what you would add to this absolutely not complete list - I mean, these girls are so impressive in their skills, and in their views & perspectives 💪🥰

#winterolympics2026

Which one resonates with you the most?
Comment 1 / 2 / 3 / 4 or 5 🙌
Or - let me know what you would add to this absolutely not complete list - I mean, these girls are so impressive in their skills, and in their views & perspectives 💪🥰

#winterolympics2026

Hit follow @kineticnw for real talk that helps you understand the small changes that have huge impact on your health 🥰

Body image has much more to do with how you feel, than how you actually look.
And how you talk to; and about; yourself has a huge impact ❤️

And yes, you can apply it to your meals too!
If you're trying to eat healthier but you keep viewing it as negative or less enjoyable than what you would prefer, it will have a huge impact on how you enjoy it, & thus whether you stick to your plan.
Remember that when you're prepping your lunches for this week 🙌
Share this with someone who needs to hear it ❤️

Hit follow @kineticnw for real talk that helps you understand the small changes that have huge impact on your health 🥰

Body image has much more to do with how you feel, than how you actually look.
And how you talk to; and about; yourself has a huge impact ❤️

And yes, you can apply it to your meals too!
If you're trying to eat healthier but you keep viewing it as negative or less enjoyable than what you would prefer, it will have a huge impact on how you enjoy it, & thus whether you stick to your plan.
Remember that when you're prepping your lunches for this week 🙌
Share this with someone who needs to hear it ❤️

Share this with someone who needs to hear it 🥰

Body image has much more to do with how you feel, than how you actually look.
And how you talk to; and about; yourself has a huge impact ❤️

And yes, you can apply it to your meals too!
If you're trying to eat healthier but you keep viewing it as negative or less enjoyable than what you would prefer, it will have a huge impact on how you enjoy it, & thus whether you stick to your plan.
Remember that when you're prepping your lunches for this week 🙌

Share this with someone who needs to hear it 🥰

Body image has much more to do with how you feel, than how you actually look.
And how you talk to; and about; yourself has a huge impact ❤️

And yes, you can apply it to your meals too!
If you're trying to eat healthier but you keep viewing it as negative or less enjoyable than what you would prefer, it will have a huge impact on how you enjoy it, & thus whether you stick to your plan.
Remember that when you're prepping your lunches for this week 🙌

The key to success -
Is the goal yours?
What does the goal mean?
How much do you want it?
I'll help you unlock it in today's pod - link in stories 🎧

The key to success -
Is the goal yours?
What does the goal mean?
How much do you want it?
I'll help you unlock it in today's pod - link in stories 🎧

There are lots of ways to try and reach your goals.
Are you being smart about your choices?
Today's mindset prep link is in my stories or message me '4' & I'll send it to you 🎧

There are lots of ways to try and reach your goals.
Are you being smart about your choices?
Today's mindset prep link is in my stories or message me '4' & I'll send it to you 🎧

Are your drama queen antics the show stopper of your results?
Find out today - link in stories to today's mindset prep or message me DRAMA 🎧

Are your drama queen antics the show stopper of your results?
Find out today - link in stories to today's mindset prep or message me DRAMA 🎧

Harsh truth?

Harsh truth?

Please be careful what you listen to, trust & buy 🙏
It's a wild world out there folks!
Hit follow 👉 @kineticnw for advice & support you can trust 💪

Please be careful what you listen to, trust & buy 🙏
It's a wild world out there folks!
Hit follow 👉 @kineticnw for advice & support you can trust 💪

Perfection is a b!tch.
Mindset prep day 2....
Link to today's podcast is in my story or pop me a message 🎧
The Bricks Method starts Monday - message me Bricks for info on how to get fitter, healthier & happier without overwhelm & BS diets 💪

Perfection is a b!tch.
Mindset prep day 2....
Link to today's podcast is in my story or pop me a message 🎧
The Bricks Method starts Monday - message me Bricks for info on how to get fitter, healthier & happier without overwhelm & BS diets 💪

A big shift for Mindset prep day 1 - link to the podcast is in my story or message me 1 & I'll send it to you.

A big shift for Mindset prep day 1 - link to the podcast is in my story or message me 1 & I'll send it to you.

The last slide is how I do it 😉

It's a game changer!
Stop holding yourself back & overthinking what could go wrong.
Spend your energy doing the things, rather than worrying what people will think about you doing the things - you can't control that & it's so freeing to let go of it 💪

The last slide is how I do it 😉

It's a game changer!
Stop holding yourself back & overthinking what could go wrong.
Spend your energy doing the things, rather than worrying what people will think about you doing the things - you can't control that & it's so freeing to let go of it 💪

You're welcome. Bye 👋

You're welcome. Bye 👋

Your life isn't the same anymore!!
Hit follow @kineticnw to see what you actually need to focussing your efforts on.

Work, kids, caring, mental load, spare time - have you actually broken it down to see what you're comparing yourself to?
And more importantly - have you questioned what's actually important to you now & started to focus on that instead?

That's what I'm here for. Getting you strong, fit & confident to be the best version of you - for you, & for everyone around you!

Your life isn't the same anymore!!
Hit follow @kineticnw to see what you actually need to focussing your efforts on.

Work, kids, caring, mental load, spare time - have you actually broken it down to see what you're comparing yourself to?
And more importantly - have you questioned what's actually important to you now & started to focus on that instead?

That's what I'm here for. Getting you strong, fit & confident to be the best version of you - for you, & for everyone around you!

Save for when you need the reminder 👌
1.The scales
Resting your worth on a number on the scales, letting it blind you from the actual progress you're making:
- clothes feeling better
- fitter
- faster
- stronger
- happier
2.End dates on every health kick
You need to look after yourself forever. Putting yourself through a hellish diet for a few weeks then going back to 'normal' is why you're stuck in a yo-yo diet cycle.
3.Looking for progress everyday.
You can't see the body fat loss daily.
The slight increase in your range on a lunge.
How lifting your grandchild or your shopping was that tiny bit easier.
So stop looking for it.
Put your head down & do the work without expecting daily reward.

I guarantee you will have more success when you stop letting these 3 things get in the way.

Save for when you need the reminder 👌
1.The scales
Resting your worth on a number on the scales, letting it blind you from the actual progress you're making:
- clothes feeling better
- fitter
- faster
- stronger
- happier
2.End dates on every health kick
You need to look after yourself forever. Putting yourself through a hellish diet for a few weeks then going back to 'normal' is why you're stuck in a yo-yo diet cycle.
3.Looking for progress everyday.
You can't see the body fat loss daily.
The slight increase in your range on a lunge.
How lifting your grandchild or your shopping was that tiny bit easier.
So stop looking for it.
Put your head down & do the work without expecting daily reward.

I guarantee you will have more success when you stop letting these 3 things get in the way.

"It's always worked for me, why isn't it working now?"

Because your life isn't the same anymore!!
Work, kids, caring, mental load, spare time - have you actually broken it down to see what you're comparing yourself to?
And more importantly - have you questioned what's actually important to you now & started to focus on that instead?

That's what I'm here for. Getting you strong, fit & confident to be the best version of you - for you, & for everyone around you!
Message me BRICKS to claim your space & change your life.
02.03.26

"It's always worked for me, why isn't it working now?"

Because your life isn't the same anymore!!
Work, kids, caring, mental load, spare time - have you actually broken it down to see what you're comparing yourself to?
And more importantly - have you questioned what's actually important to you now & started to focus on that instead?

That's what I'm here for. Getting you strong, fit & confident to be the best version of you - for you, & for everyone around you!
Message me BRICKS to claim your space & change your life.
02.03.26

The smaller you start, the longer you succeed.

Pick a simple habit, plan it, & stick with it.
Ideas:
- 10 pushups / squats / lunges each morning
- Prepping your work lunch in advance
- 10 minute walk on your lunch break
- Drinking a glass of water with every meal
- Fruit or veg with every meal

Start small.
Start today.

The smaller you start, the longer you succeed.

Pick a simple habit, plan it, & stick with it.
Ideas:
- 10 pushups / squats / lunges each morning
- Prepping your work lunch in advance
- 10 minute walk on your lunch break
- Drinking a glass of water with every meal
- Fruit or veg with every meal

Start small.
Start today.

Jumping on the ChatGPT caricature trend - what do we think? 😅

Here's what I use ChatGPT for btw:
- Finding studies & research on topics - that I look at & read myself
- Structuring a presentation - that I have written
- Analysing google searches to see what problems are commonly searched for - that I can then help people with.

What I don't use it for:
- Automated messages - it's all me when you get in touch 🥰
- Writing posts, substacks or podcasts - it's all me, otherwise you wouldn't know who I am as a coach & what I stand for

So whilst this trend is a bit of fun to join in, rest assured that I'm not someone hiding behind an AI generated script ✌️

Jumping on the ChatGPT caricature trend - what do we think? 😅

Here's what I use ChatGPT for btw:
- Finding studies & research on topics - that I look at & read myself
- Structuring a presentation - that I have written
- Analysing google searches to see what problems are commonly searched for - that I can then help people with.

What I don't use it for:
- Automated messages - it's all me when you get in touch 🥰
- Writing posts, substacks or podcasts - it's all me, otherwise you wouldn't know who I am as a coach & what I stand for

So whilst this trend is a bit of fun to join in, rest assured that I'm not someone hiding behind an AI generated script ✌️

The key factors you need to know to stay empowered and support yourself when taking the GLP1 medications.
Message me '105' .& I'll send you the link
(Not a bot response, just so I know what you need & you don't have to think of how to ask for it 🥰)

The key factors you need to know to stay empowered and support yourself when taking the GLP1 medications.
Message me '105' .& I'll send you the link
(Not a bot response, just so I know what you need & you don't have to think of how to ask for it 🥰)

The domino effect when you start doing hard things like pull ups?
Priceless.
The reward shows up in your relationships, work, energy, mood, mental & physical health.... it's always worth it.

The domino effect when you start doing hard things like pull ups?
Priceless.
The reward shows up in your relationships, work, energy, mood, mental & physical health.... it's always worth it.

It's about you, doing the hard thing, for you.
- Enjoy the process.
- Enjoy everything else it dominoes into.

P.S. only a few more days to join The Bricks Method! 6 weeks of simplifying & anti-overwhelming your health journey.
Message me BRICKS to find out more.
We start 02.02.26

It's about you, doing the hard thing, for you.
- Enjoy the process.
- Enjoy everything else it dominoes into.

P.S. only a few more days to join The Bricks Method! 6 weeks of simplifying & anti-overwhelming your health journey.
Message me BRICKS to find out more.
We start 02.02.26

This is The Bricks Method.
Build the foundations.
Lay the bricks.
Enjoy your life in the process.

Life is too short to put it on hold, and you don't need to.
I'll show you how to do more, in less time, with more energy, and less overwhelm.

6 weeks of working on:
- Energy
- Diet
- Strength
- Daily activity levels
- Sleep
- Realistic routine

1 small step at a time to keep the overwhelm at bay, and make it all simpler to stick to.

Message me BRICKS for more info, to get started or with any questions.

This is The Bricks Method.
Build the foundations.
Lay the bricks.
Enjoy your life in the process.

Life is too short to put it on hold, and you don't need to.
I'll show you how to do more, in less time, with more energy, and less overwhelm.

6 weeks of working on:
- Energy
- Diet
- Strength
- Daily activity levels
- Sleep
- Realistic routine

1 small step at a time to keep the overwhelm at bay, and make it all simpler to stick to.

Message me BRICKS for more info, to get started or with any questions.

Comment POD to get my simple guide on where to start. We all know starting is the hardest part!

#podcast #freeguide

Comment POD to get my simple guide on where to start. We all know starting is the hardest part!

#podcast #freeguide

If slide 2 is a bit of you - message me BRICKS
- I want to change your life in an anti overwhelm, take action, see results kinda way.

I'm not here to destroy your life in the pursuit of a scale figure and a before/after photo that lasts about as long as a chocolate coffee pot.

I transform the stuff on the inside too; physical & mental strength, health and confidence.
That hits way harder than a 6 week shred or mad diet.
It actually changes your life.

If slide 2 is a bit of you - message me BRICKS
- I want to change your life in an anti overwhelm, take action, see results kinda way.

I'm not here to destroy your life in the pursuit of a scale figure and a before/after photo that lasts about as long as a chocolate coffee pot.

I transform the stuff on the inside too; physical & mental strength, health and confidence.
That hits way harder than a 6 week shred or mad diet.
It actually changes your life.

What would you add?
Tell me in the comments!

#collagen #strengthtraining #womenshealth

What would you add?
Tell me in the comments!

#collagen #strengthtraining #womenshealth

The hills I will die on...
What would you add?
Tell me in the comments!

The hills I will die on...
What would you add?
Tell me in the comments!

If you’re thinking:
“I’ll just do X for a few weeks to get the weight off then I’ll be fine”
You’re setting yourself up for a fail, disappointment & another round of the YoYo diet cycle.
Why make getting healthier harder & more restrictive than it needs to be?

Cutting out carbs CAN be a tool for fat loss...
- But that doesn’t make it right for everyone.

Cutting out a food group will likely put you in a calorie deficit.
There is nothing magical about it. In fact, it's pretty depressing & can actually be harmful for your health.

You can & SHOULD be enjoying your life whilst losing weight. End of.

If you’re thinking:
“I’ll just do X for a few weeks to get the weight off then I’ll be fine”
You’re setting yourself up for a fail, disappointment & another round of the YoYo diet cycle.
Why make getting healthier harder & more restrictive than it needs to be?

Cutting out carbs CAN be a tool for fat loss...
- But that doesn’t make it right for everyone.

Cutting out a food group will likely put you in a calorie deficit.
There is nothing magical about it. In fact, it's pretty depressing & can actually be harmful for your health.

You can & SHOULD be enjoying your life whilst losing weight. End of.

My eyes are so tired from rolling at these GRWM videos 🙄

If you're not doing the basics & looking after yourself in simple ways, don't add this kind of stress to your day!

Start the day in a way that leaves you energised, in control & ready to go - Whatever that looks like for you!
- Strength training
- Walk / run / swim / cycle
- Meal prep
- Relax with a brew
- Plan your day

What ever you do - do it because it works for you, not because someone on Instagram told you to
Keep it simple & be consistent ❤️

If you need support getting fitter, healthier & stronger - message me BRICKS - we start 2nd Feb 🙏

My eyes are so tired from rolling at these GRWM videos 🙄

If you're not doing the basics & looking after yourself in simple ways, don't add this kind of stress to your day!

Start the day in a way that leaves you energised, in control & ready to go - Whatever that looks like for you!
- Strength training
- Walk / run / swim / cycle
- Meal prep
- Relax with a brew
- Plan your day

What ever you do - do it because it works for you, not because someone on Instagram told you to
Keep it simple & be consistent ❤️

If you need support getting fitter, healthier & stronger - message me BRICKS - we start 2nd Feb 🙏

Did you know this?
My eyes are so tired from rolling at these videos.
Follow for more 🤪

If you're not doing the basics & looking after yourself in simple ways, don't add this kind of stress to your day!

Start the day in a way that leaves you energised, in control & ready to go.
- Whatever that looks like for you!
Keep it simple & be consistent ❤️

Did you know this?
My eyes are so tired from rolling at these videos.
Follow for more 🤪

If you're not doing the basics & looking after yourself in simple ways, don't add this kind of stress to your day!

Start the day in a way that leaves you energised, in control & ready to go.
- Whatever that looks like for you!
Keep it simple & be consistent ❤️

Most people have a party for their 21st.
I jumped out of a plane & raised £1,000 for @macmillancancer

Don't be told how to feel.
Don't be told how to act.
Don't be told who you are.

Have a blue skies Monday ✌️

If you are struggling, don't wait for the right time to reach out.
@mindcharity
@samaritanscharity

Most people have a party for their 21st.
I jumped out of a plane & raised £1,000 for @macmillancancer

Don't be told how to feel.
Don't be told how to act.
Don't be told who you are.

Have a blue skies Monday ✌️

If you are struggling, don't wait for the right time to reach out.
@mindcharity
@samaritanscharity

This is just a few screenshots from 14 days of consistency with small habits.
You might take 1 of these habits & think it's irrelevant, but by focussing on just 1 thing a day, the impact is huge already!
If we can do this in 14 days as a group, imagine what 6 weeks of coaching on The bRicks Method will do!
Message me BRICKS to get the earlybird link or if you ha e any questions.
💪 We start 2nd Feb

This is just a few screenshots from 14 days of consistency with small habits.
You might take 1 of these habits & think it's irrelevant, but by focussing on just 1 thing a day, the impact is huge already!
If we can do this in 14 days as a group, imagine what 6 weeks of coaching on The bRicks Method will do!
Message me BRICKS to get the earlybird link or if you ha e any questions.
💪 We start 2nd Feb

Everything new is hard.
Everything different is hard.
It only get's easier when you keep doing it.
Keep showing up even though you failed last time.
Keep tweaking how to make it simpler, easier, more effective....
That also applies to:
Fat loss, consistent exercise, getting fitter, building strength, working on your mental health...
Don't give up because it's hard. Then you'll never realise it get's easier.

Everything new is hard.
Everything different is hard.
It only get's easier when you keep doing it.
Keep showing up even though you failed last time.
Keep tweaking how to make it simpler, easier, more effective....
That also applies to:
Fat loss, consistent exercise, getting fitter, building strength, working on your mental health...
Don't give up because it's hard. Then you'll never realise it get's easier.

What I don't do with clients looking to tone up, tighten up & feel amazing.
If this is something you'd like support with?
Message me COACHING 🥰

What I don't do with clients looking to tone up, tighten up & feel amazing.
If this is something you'd like support with?
Message me COACHING 🥰

So proud of everyone on 30K!
Day 10 & no quitters here! Why?
Becuase we set realistic targets & focus points.
We have a plan.
We take action.
Simple but effective 👌

So proud of everyone on 30K!
Day 10 & no quitters here! Why?
Becuase we set realistic targets & focus points.
We have a plan.
We take action.
Simple but effective 👌

Slimming World is actually built on getting you on a calorie deficit, which is the core basis of fat loss.
But.
It doesn’t educate on the how & why.
It doesn’t protect or work on your relationship with food.
It doesn’t teach you how to enjoy social occasions.
It adds good & bad labels to food.
It implies your success is based on a scale weight.

What I do with clients:
Educate & empower them on their own dietary choices.
We focus on how it makes them feel, the quality of their diet overall & the social / emotional impact as well as the physical.
Look at multiple progress measures, not just the scale weight, which isn’t a true measure of fat loss.
If you like the sound of my way? Message me COACHING & let's have a chat 💪

Slimming World is actually built on getting you on a calorie deficit, which is the core basis of fat loss.
But.
It doesn’t educate on the how & why.
It doesn’t protect or work on your relationship with food.
It doesn’t teach you how to enjoy social occasions.
It adds good & bad labels to food.
It implies your success is based on a scale weight.

What I do with clients:
Educate & empower them on their own dietary choices.
We focus on how it makes them feel, the quality of their diet overall & the social / emotional impact as well as the physical.
Look at multiple progress measures, not just the scale weight, which isn’t a true measure of fat loss.
If you like the sound of my way? Message me COACHING & let's have a chat 💪

What's your word of the year?
Let me know in the comments & share your vibe to live by! 🙌

What's your word of the year?
Let me know in the comments & share your vibe to live by! 🙌

If you had a winning lottery ticket, you'd cash it in straight away
Why is cashing in on your health any different?
Start today & break the cycle.
*generalised targets*
- adjust to suit you
- use ranges so you've got flexibility for tougher days
- don't be dramatic or over restrictive
- keep it realistic.

Do these habits for 30 days with no expectation of X weight loss or progress, & you're more likely to keep them up, get results & feel so much better than you do.

If you need support with this, message me COACHING to see if we're a good fit to work together.

If you had a winning lottery ticket, you'd cash it in straight away
Why is cashing in on your health any different?
Start today & break the cycle.
*generalised targets*
- adjust to suit you
- use ranges so you've got flexibility for tougher days
- don't be dramatic or over restrictive
- keep it realistic.

Do these habits for 30 days with no expectation of X weight loss or progress, & you're more likely to keep them up, get results & feel so much better than you do.

If you need support with this, message me COACHING to see if we're a good fit to work together.

It's very important that you hold your power & know you're in control of your next step.

It's only downhill if you don't hit the brakes & change direction.

Your life. Your choices.
Make it stronger, fitter, healthier & full of fun in 2026.

In your 40s, you will be told everything is downhill into menopause now & there's nothing you can do about it...
It's very important you don't listen to that.

P.S. yes I'm 💩 at axe throwing 🤣

It's very important that you hold your power & know you're in control of your next step.

It's only downhill if you don't hit the brakes & change direction.

Your life. Your choices.
Make it stronger, fitter, healthier & full of fun in 2026.

In your 40s, you will be told everything is downhill into menopause now & there's nothing you can do about it...
It's very important you don't listen to that.

P.S. yes I'm 💩 at axe throwing 🤣

It doesn't have to be your best session ever for it to be impactful & 'worth it'.

If your first run or gym session after Christmas hit you hard, DON'T PANIC!

You're eating, sleeping, drinking & moving differently; so your body is behaving & responding differently too.
This isn't a bad thing.

Focus on continuing to train & move your body, but manage your expectations on PB's & recovery if you're not fuelling & moving your body the same as usual this week.

💪🏃‍♀️Enjoy your training, do it for the feel good vibes, the routine, & the unseen progress you're making & stop looking for instant change

It doesn't have to be your best session ever for it to be impactful & 'worth it'.

If your first run or gym session after Christmas hit you hard, DON'T PANIC!

You're eating, sleeping, drinking & moving differently; so your body is behaving & responding differently too.
This isn't a bad thing.

Focus on continuing to train & move your body, but manage your expectations on PB's & recovery if you're not fuelling & moving your body the same as usual this week.

💪🏃‍♀️Enjoy your training, do it for the feel good vibes, the routine, & the unseen progress you're making & stop looking for instant change

Fat loss: Simple, not easy.
Message me 30 to get 30 days of support for just £30!

I help women feel & look better without crappy fads & diets they struggle with.
Real results from small changes that actually make the difference.

Let me save you from shreds & punishing diets, & show you how to feel incredible whilst getting results; not just for a few days here & there.

Let me help you start 2026 feeling incredible, full of energy & rebuilding routines that work for you, not against you.

Fat loss: Simple, not easy.
Message me 30 to get 30 days of support for just £30!

I help women feel & look better without crappy fads & diets they struggle with.
Real results from small changes that actually make the difference.

Let me save you from shreds & punishing diets, & show you how to feel incredible whilst getting results; not just for a few days here & there.

Let me help you start 2026 feeling incredible, full of energy & rebuilding routines that work for you, not against you.

Message me 30 to setup your January reset.

This is why your last diet didn't work.

My clients have RANGES on all their targets;
which are designed to meet THEIR goals;
in a way that is long term sustainable & FLEXIBLE for when life is lifing or sending opportunities;

In January, you can see how I help clients build a healthier lifestyle - 1 brick at a time.
No overwhelm.
No dramatic changes.
No huge expectations.

£30
-30 days of group coaching, support & accountability to help you reset, rebuild & recharge.
- Join other women like you;
who have tried it all & not yet found the way that works for them.

- Message me 30 to sign up

Message me 30 to setup your January reset.

This is why your last diet didn't work.

My clients have RANGES on all their targets;
which are designed to meet THEIR goals;
in a way that is long term sustainable & FLEXIBLE for when life is lifing or sending opportunities;

In January, you can see how I help clients build a healthier lifestyle - 1 brick at a time.
No overwhelm.
No dramatic changes.
No huge expectations.

£30
-30 days of group coaching, support & accountability to help you reset, rebuild & recharge.
- Join other women like you;
who have tried it all & not yet found the way that works for them.

- Message me 30 to sign up

Merry Chrsitmas ya fabulous animals 🎄🎁💃

Merry Chrsitmas ya fabulous animals 🎄🎁💃

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