Mind, Nutrition and Body Coaching

29/08/2021

Must read 👏🏽👏🏽👏🏽

Our bodies are an engine.

If you don't service and fuel it of course it is going to stop working and break down!

Recently speaking with a gorgeous young woman she disclosed to me how depleted she is in numerous vitamins and minerals. I feel she thought she was mentally not well? After hearing her story I remember looking her dead in the eye and saying " you are not mentally unwell, you are physically sick. Get that sorted and this (pointing to my head) will be sorted " I could see a sense of relief wash over her, like she needed someone to tell her she isn't crazy..🤨

There is no way you wouldn't service your car and put fuel in it. We usually make that a priority because it is a vehicle that gets us from A to B. If you didn't the car would break down and not go... right? So why do we neglect the most important engine on the planet? US! How can we as humans function without fuel and servicing?

The amount of times I speak to clients and they tell me they are low in Iron, or Vitiman B etc and feel they are mentally unwell and feel like they are struggling. Once we work together to rectify the deficiency they tell me they are feeling much better 🤦‍♀️ Usually by then we have uncovered a whole lot of other issues to work through.😳

Lacking in Vitamin B, D, Iron, Magnesium and Zinc often show as signs of depression.

1. Iron deficiency increases the risk of psychiatric disorders including mood disorders, learning and behaviour difficulties, deficits in memory and emotional problems.

2. Low Vitamin D can not only effect your bones but studies show there is a link between low vitamin D and depression.

3. Studies show there is a link between lack of Vitamin B and depression as Vitamin B12 and other Bs play a role in producing brain chemicals that affect mood and other brain functions.

4. Zinc deficiency can lead to depression, increased anxiety, irritability, emotional instability and induced deficits in social behaviours.

5. Low Magnesium coupled with stress may cause symptoms including agitation, anxiety, irritability, confusion, sleeplessness, headaches, delirium

So, as you can see looking after yourself, The Engine is far more important than we give it credit for...👍

Please look after you, self-care is not selfish it is a priority💕

20/08/2021

Leo is loving eating and playing with his food! So far he’s had pumpkin, sweet potato, avocado, cauliflower, banana (yuck mum, not a fan) and a chew on some steak 😆

What were your babies first foods and what did they love? 🥕🥑🍠🍎🥩🥦🍌🥔🍉🍓

17/08/2021

Two of the biggest things I’ve learnt since becoming a Mumma are patience and acceptance with my baby and my body 😌

Patience while we both learn everything about each other.
Patience with feeding and sleeping, especially in the early days.
Patience while we take each day as it comes.
Patience with my body as I get back into a routine with training.
Patience with sometimes not knowing why he won’t settle.

Accepting that every night can be different.
Accepting that exercise now comes with a new purpose.
Accepting that the goal should never be to get my ‘pre-baby body’ back, but appreciating the fact that I have a new foundation to build.
Accepting that he needs me 95% of the time, and being so grateful for that.
Accepting that getting ready and getting out of the house takes way longer these days.

Plus so much more that I wouldn’t change for the world ✨

What’s the biggest thing motherhood has taught you? 🥰⤵️

04/08/2021

14/06/2021

One Pot Italian Chicken ~ Perfect winter dish 🤤

We had ours with rice and a couple of dinner rolls 🙊 bonus- there’s left overs for lunch 🙌🏽

🥘 Recipe from

14/06/2021

Still in complete awe of the fact my body grew and gave birth to our baby 🥰

As much of a physical, mental and emotional roller coaster ride it can be to do those things and then be thrown into the fourth trimester, I wouldn’t change it for the world. I’m so grateful I got to carry baby Leo in my tummy for all those months and then bring him into the world safely 😌

Every body is different, every pregnancy is different, every birth is different. But they all deserve endless respect. What our bodies can endure is mind blowing 🤯

The birth of them is also the birth of us 💕

31/05/2021

Smoothies for lunch because it’s too cold in the morning 😆🥶

19/05/2021

Taco boats 🤤

500g of lean mince + 400g tin of beans + 150g grated carrot+ taco seasoning.
I top with corn, and cheese then into the air fryer for 5-10 mins and finish with sweet chilli sauce and sour cream (or whatever sauce you like).

The mince goes a long way so you can get multiple meals from it- Wraps, tacos, add rice, on toast etc

Approx 200 calories per boat 🤗
* I use light sour cream and Ayam Sweet Chilli sauce to lower calories a bit 😘

13/05/2021

I’m a sucker for the basic meals 🤤

Who else eats their veggies first to get the boring but necessary stuff out of the way first? 🙋🏼‍♀️🙊

11/05/2021

🤭🤣

11/05/2021

This happy about getting out for a walk in the sunshine today 😆☀️

We try to get out for a walk every day. For me it’s about moving my body, getting some fresh air and sun, and my mental health. It’s something I’ve always done and loved to do, and now having a baby and being a role model to a little person means it’s even higher up on the priority list now 😃

If I’m run down, stressed, lacking energy or burnt out, it not only affects me, but my little family as well. Babies and kids pick up on our vibes (even when pregnant) so for me personally, it’s so important to look after my physical and mental health so I can be the best mum possible 🥰

04/05/2021

Starting at the beginning with the basics with my little guy by my side 🥰
I LOVE how put it- ‘Rebuilding strong foundations’ 🙌🏽

I love how my body is feeling and I’m super proud of how it’s moving 😌

Today’s workout was tempo squats - 10 sets of 5 reps at 15kg with some ring rows to finish