Wellness Warrior, Carnoustie (2026)

11/09/2026

🍇 Dried fruit is healthy… so we can eat as much as we like, right?

Not quite! 😉

Dried fruit can absolutely be part of a healthy diet. It contains fibre and nutrients and can be a handy addition to meals.

But portion size really matters.

Think about grapes and raisins.

You probably wouldn't sit down and casually eat a huge bowl of grapes in a couple of minutes…

…but once they're dried into raisins, it's incredibly easy to eat the equivalent amount without really noticing.

Why?

💧 The water has been removed.
🍇 The fruit becomes much smaller.
😋 It's sweet, concentrated and very easy to keep picking at.

That means a big handful—or several handfuls—can give you a surprisingly concentrated amount of carbohydrate and natural sugar, which can cause your blood glucose to rise, particularly if you're eating a large portion on its own.

And here's the bit that often surprises people:

👉 Around 30g of dried fruit is considered one portion.

That's roughly one heaped tablespoon of raisins, currants or sultanas, 2 figs or 3 prunes.

So I'm definitely not saying “don't eat dried fruit.”

I'm saying be aware of the portion. 👀

Try adding a small amount to something rather than mindlessly eating it straight from the bag:

🥣 Sprinkle a little over porridge
🥛 Add some to plain Greek yoghurt
🥜 Combine a small portion with nuts
🍽️ Have it as part of a balanced meal

And if you find yourself disappearing into a bag of raisins thinking…

“But it's fruit!” 😂

…you're certainly not the only one!

Healthy eating isn't about labelling foods as good or bad.

It's about understanding what we're eating, being aware of portions and making choices that support our health.

Dried fruit? Absolutely. ❤️
Half the bag without noticing? That's where a little awareness can make a difference. 😉

09/09/2026

💪 What if, during menopause, we stopped making the scales the most important measure of our health?

For years, women have heard the same advice when they want to lose weight:

Eat less. Move more.

The weight doesn't come off as quickly as expected?

Eat a little less.

Add more cardio.

Cut something else out.

Try another diet.

And eventually you can end up eating less and less, feeling frustrated and wondering:

“Why isn't my body responding like it used to?”

But as we move through our 40s, 50s and beyond, I think there's something we need to put much higher on our priority list:

❤️ MUSCLE.

We naturally tend to lose muscle as we get older, and the hormonal changes around menopause may make maintaining muscle more challenging.

And muscle isn't just about looking toned.

It's important for strength, mobility, physical function, metabolic health and maintaining our independence as we age.

So perhaps the goal shouldn't simply be:

❌ How can I make myself lighter?

Maybe we should also be asking:

💪 How can I make myself stronger?

🥚 Am I eating enough protein?

🥗 Am I eating nourishing food rather than simply trying to eat as little as possible?

🏋️‍♀️ Am I doing some form of resistance or strength training?

🚶‍♀️ Am I staying active throughout the day?

😴 Am I getting enough sleep and recovery?

❤️ And am I building habits I can actually maintain?

Because losing weight and improving health are not always exactly the same goal.

You can become fitter.

You can become stronger.

You can improve your eating habits.

You can build muscle.

You can improve your health.

And the scales may not always tell the whole story.

That's why I'm not a fan of the idea that the answer to every weight-loss plateau is simply:

“Eat even less.”

If fat loss is appropriate for you, a sensible calorie deficit can absolutely be part of the picture.

But protecting your muscle while you're doing it matters too.

And that means giving your body the nutrition it needs and giving those muscles a reason to stick around. 💪

For women approaching menopause, going through it or coming out the other side, perhaps it's time to shift the focus from simply trying to take up less space…

…to building a body that is strong, capable, well nourished and ready to carry us through the decades ahead. ❤️

The scales are one piece of information.

They are not your health report card.

So instead of only asking:

“How much weight have I lost?”

perhaps we should start asking:

“What am I doing today to protect the health, strength and independence of my future self?” 🌱

08/09/2026

📣 Quick reminder!

There’s no Kettlebells tonight as some work is being carried out in the hall. 🔨

We’ll be back as normal next week — looking forward to seeing you all then! 💪😊

Enjoy your night off! 😄

07/09/2026

🧠🍫 “Why am I thinking about food AGAIN?”

Have you ever eaten breakfast… and found yourself wondering what you’re having for lunch?

Or finished dinner, sat down for the evening and suddenly started thinking about what’s in the cupboard?

Not necessarily because you're physically hungry.

It’s just there…

What can I eat?
Should I have something?
I really fancy something sweet.
No, I shouldn’t.
Maybe just a little bit… 😩

There’s actually a name people are increasingly using for this:

👉 FOOD NOISE.

Food noise describes those persistent thoughts about food that can start to feel intrusive, distracting or difficult to switch off.

And here's something I think more women need to hear:

❤️ It isn't always simply a lack of willpower.

Our desire to eat can be influenced by lots of things — genuine hunger, our eating patterns, stress, tiredness, habits, emotions and even the food cues constantly surrounding us.

And sometimes trying to be too restrictive can actually make those thoughts louder.

Tell yourself…

❌ “I can't have chocolate.”
❌ “Bread is bad.”
❌ “I mustn't snack.”
❌ “I've ruined today, so I'll start again Monday.”

…and suddenly food seems to occupy even MORE space in your head. 🙈

So what can we do to help turn the volume down? 🔉

🥗 Eat regular, balanced meals.
Going too long without eating can leave us genuinely hungry and thinking about food constantly. Including protein and fibre can also help meals feel more satisfying.

😴 Look at your sleep.
Being exhausted can make looking after ourselves — including our food choices — much harder.

🧘‍♀️ Notice your stress levels.
Sometimes the thing we're looking for isn't actually food. It might be comfort, distraction, relaxation or simply five minutes to ourselves.

🍽️ Slow down when you eat.
Sit down. Taste it. Enjoy it. Give yourself the chance to notice when you're becoming satisfied instead of eating while scrolling, working or rushing around.

❤️ And perhaps most importantly, stop making every food choice a moral judgement.

Eating something doesn't make you “good”.

Eating something else doesn't make you “bad”.

We're human.

For me, looking after our health should be about building habits we can actually live with — not spending our lives fighting with ourselves over what's on our plate.

And if thoughts about food are becoming overwhelming, distressing or affecting everyday life, that's something worth discussing with a doctor, dietitian or other qualified healthcare professional. 💕

💬 Have you experienced “food noise”?

I'd love to know whether you recognised yourself while reading this — because I suspect far more of us experience it than we realise.

06/09/2026

🍰 When it comes to sugar, awareness is key.

I'm not talking about cutting sugar out completely or feeling guilty because you've enjoyed some chocolate or a piece of cake.

For me, it's simply about becoming more aware of how much sugar we're having and where it's coming from.

Because it's not always the obvious treats that catch us out.

We know there's sugar in cake, biscuits, sweets and chocolate… but it can also be hiding in many of the foods we eat regularly.

👀 Some things worth checking include:

🥣 Breakfast cereals and granola
🥛 Flavoured yoghurts
🥤 Soft drinks and fruit drinks
🍯 Sauces, dressings and condiments
🍫 Cereal, protein and snack bars
🥤 Smoothies and juices
🥫 Ready-made soups and sauces
🍞 Some breads and other packaged foods

This doesn't mean these foods are automatically “bad” or that we should never eat them.

It's simply about knowing what we're choosing.

Next time you're shopping, take a quick look at a few labels. You might be surprised by where sugar appears — and how quickly those little amounts throughout the day can add up.

Rather than thinking:

“I mustn't eat sugar.”

Try asking:

“Where is most of my sugar coming from, and are there any simple changes I could make?”

❤️ Healthy eating doesn't need to be about restriction, guilt or perfection.

For me, it's much more about:

Awareness → informed choices → better habits.

Because when we know what's in the food we're eating, we're in a much better position to make choices that support our long-term health — while still enjoying our food.

No guilt. No perfection. Just greater awareness. 🌱

04/09/2026

🍫 My little chocolate “treat”… although 100% cocoa might be stretching the definition of treat! 😂

Yep… 100% cocoa. No added sugar. And when they say Absolute Black, they really do mean it! 🤎😂

For me, eating well is about looking after my health, feeling good and giving my body the kind of food that makes me feel my best. 🌿💕

And I definitely don’t believe looking after yourself means you can’t enjoy a little something you fancy.

This is one of my choices when I want a bit of chocolate. 🍫

I’ll warn you, though… if you’re used to milk chocolate, your first bite of 100% cocoa might make your eyebrows meet your hairline! 😂 It’s SERIOUSLY dark.

But that’s actually part of why I enjoy it. I only need a small piece, I take my time over it, and it feels like a proper little moment to enjoy — especially with a nice cuppa. ☕🤎

For me, looking after my health isn’t about being perfect.

It’s about all those small, everyday choices that add up over time — eating well, moving my body, taking care of myself and still enjoying life along the way. ✨

Because feeling good in ourselves matters at every age. 💕

So tell me… what’s your little “treat” when you’re trying to look after yourself? 👇

And the big question… could YOU handle 100% cocoa? 😂🍫

02/09/2026

💭 Facebook Memories got me thinking this week…

You know those Facebook Memories that suddenly pop up and take you straight back to a moment you'd almost forgotten about?

Well, one of mine appeared recently from a few years ago, on my 50th birthday.

It was a photo of me on an all-inclusive family holiday celebrating my birthday ☀️🥂❤️

And I looked at it and thought…
“Wow. I really was in the best shape of my life then.”

Now, I want to be clear — I'm not unhappy with where I am now.

This wasn't me looking at an old photo and beating myself up because I don't look exactly the same today.

Far from it.

It just got me thinking. 🤔

What was I doing differently back then?

Was I training differently?
Was I eating differently?
Was I moving more?

And then it hit me…

🏃‍♀️ SPRINTS!

I was regularly doing sprint intervals on the treadmill.

It was something I enjoyed, something that challenged me and something that made me feel really good.

And somewhere along the way, particularly over the last year, they've slipped out of my routine.

Not deliberately.
Life changes. Routines change. Priorities change.

And sometimes the things that used to make us feel good just quietly disappear without us really noticing.

So this week…

Guess what's back? 😂🏃‍♀️🔥

SPRINTS!

I've started putting sprint intervals back into my training and I'm actually quite excited to see how I get on.

Will I be sprinting like I did around my 50th?

We'll see! 😂

But this isn't really about trying to recreate an old photo or turn back the clock.

For me, it's about remembering something I was doing when I felt strong, fit, confident and really good in myself — and asking whether bringing some of that back might make a difference now.

And maybe there's something in this for you too. ❤️

Have a little look back.

Think about a time when you remember feeling really good in yourself.

What were you doing differently then?

Were you walking more? 🚶‍♀️
Going to classes? 💪
Strength training? 🏋️‍♀️
Eating a little better? 🥗
Getting outside more? 🌿
Making more time for yourself? ❤️

Sometimes we spend so much time looking for the next new thing that's going to make us feel better…
when actually, the answer might be something we used to do that we've simply stopped doing.

So that's my little experiment.
Sprints are back. 🏃‍♀️🔥

Let's see how this goes for me! 😂
And I'd love to know…

👇 What's ONE thing you used to do that made you feel good that you'd like to bring back into your life?

31/08/2026

🥣 Soup for lunch… but make it a meal! 🌶️🍠

Today’s lunch is my sweet potato & chorizo soup, and this is exactly the sort of lunch I love — warm, tasty, quick and easy, but with a few simple tweaks it can also be really satisfying. 😋

I think soup sometimes gets treated as the “light option” at lunchtime, but it really doesn't have to be.

In fact, soup is a brilliant opportunity to get lots of good things into one bowl. 👇

🥕 Load it up with veggies.
This is such an easy way to add more vegetables to your day and get some of that all-important fibre in. Think carrots, peppers, onions, spinach, celery, courgette… whatever works with your soup.

And don't be frightened of leaving some texture in there either — I love a soup that actually feels like I'm eating something! 😂

🥣 Soup can be really satisfying.
All that lovely volume can help make a meal feel substantial, and research has found soup can help with feelings of fullness and appetite control.

💪 BUT… don't forget your protein!

This is the bit I think can easily get missed.

If lunch is going to take you all the way through to dinner, you want it to be a proper meal, not something that leaves you rummaging through the cupboards an hour later! 🙈

My sweet potato soup has a good amount of chorizo in it, which adds protein as well as loads of flavour. 🌶️

Depending on what’s in your soup and what you need, you could also add or have some extra protein alongside it — chicken, eggs, Greek yoghurt or cottage cheese.

The aim isn't to make lunch complicated.

Quite the opposite.

❤️ Veg + fibre + protein + something you genuinely enjoy eating.

And that’s another reason I love soup — it's QUICK.

Make a big batch and suddenly you've got lunch sorted for the next few days. Heat it up, add your extras and you're done. 🙌

Healthy eating doesn't always need elaborate recipes, endless ingredients or hours in the kitchen.

Sometimes it really can just be…

a very good bowl of soup. 🥣❤️

And this sweet potato & chorizo one definitely hit the spot!

👇 Are you a soup-for-lunch person? And what's your favourite combination?

29/08/2026

📣 IMPORTANT KETTLEBELL CLASS UPDATE 📣

Hi everyone! 👋

Just a quick update to let you know that, unfortunately, there will be NO Kettlebell Class for the next two weeks as the hall is unavailable.

But don’t worry — we’ll be back! 💪🔥

📅 Kettlebell Class returns on 15th September!

Thank you all for your understanding. I really appreciate your continued support and commitment to the classes. ❤️

Enjoy the little break, keep yourselves moving, and I’ll look forward to seeing you all back on the 15th September, ready to get those kettlebells swinging again! 🔔💪🔥

Please give this post a 👍 or ❤️ when you’ve seen the update, and feel free to tag or share it with anyone who normally comes along.

See you all on the 15th! 🙌

24/08/2026

Fuel your body with food that actually tastes good 🥑🐟🥗

Today’s lunch is exactly my kind of fitness fuel — fresh, colourful, filling and packed with different flavours and textures. 💚

A big bed of peppery rocket, topped with mackerel, creamy avocado, tomato, crunchy cucumber, grated cabbage and carrot, olives and h**p seeds, finished with a drizzle of olive oil. 🥒🍅🥕🫒

For me, a fitness and wellness lifestyle isn’t about making every meal complicated or obsessing over perfection. It’s about building meals from foods I enjoy, getting plenty of variety on the plate, and eating in a way that supports an active lifestyle while still feeling satisfying.

The mackerel brings protein and omega-3 fats, the avocado and olive oil add unsaturated fats, and all those colourful vegetables bring their own mix of fibre and nutrients. Then the h**p seeds add a little extra texture and goodness. 🌱

And most importantly… it tastes delicious. 😋

Healthy eating doesn’t have to mean a sad little salad. Give me a bowl piled high like this any day! 🙌🥗

What’s your favourite ingredient to add to a big, loaded salad? 👇

Wellness Warrior

11/09/2026

09/09/2026

08/09/2026

07/09/2026

06/09/2026

04/09/2026

02/09/2026

31/08/2026

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24/08/2026

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