Tuesday Tip: Does when you eat matter? ⏰

Let me preface this by saying that fat loss is all about calories in vs. calories out. To lose weight, you must be in a calorie deficit. No timing trick or magic eating window can override that. But when you eat can make it easier (or harder) to stay in that deficit.

Your body isn’t just a calorie calculator, it runs on a 24-hour cycle called the circadian rhythm. This internal clock responds to light, dark, and food. Insulin, the hormone that helps manage blood sugar, plays an important role in this. Insulin sensitivity is naturally higher earlier in the day, meaning your body processes glucose more efficiently at breakfast and lunch than it does at night. So what does this mean! You’re better equipped to burn, not store, energy earlier in the day.

On the flip side, eating late, especially close to bedtime, can work against you. Studies show people who eat most of their calories late at night tend to store more fat and have a higher risk of weight gain. Why? Because your body is winding down, not ramping up for digestion and energy use.

So what can you do?

• Frontload your meals: eat more earlier in the day when your metabolism is more active

• Don’t skip breakfast (unless it genuinely works for you and if you’re not getting the results you want then it isn’t working)

• Try to finish eating at least 2–3 hours before bed

• Avoid late-night snacking, even “healthy” snacks can quietly tip you out of a deficit

No need to overhaul your schedule overnight, but small shifts can make a big difference in how easy fat loss feels.

Consistency still wins but timing can be your secret weapon to help you stay on track.

Happy Tuesday 🤗
Xx

Tuesday Tip: Scale not moving? ⚖️

You’ve committed to your plan, you’re tracking your intake, hitting a calorie deficit daily and yet the scale hasn’t budged. Frustrating, isn’t it?

Before you start second-guessing everything, here’s something to keep in mind: fat loss does not equal

weight loss, at least not on a day-to-day basis.

A daily 500-calorie deficit theoretically equates to around 1/7th of a pound (65g) of fat loss per day – that’s about a spoonful in actual fat volume. It’s small, subtle, and easy to overlook. Add in the fact that your body constantly fluctuates with water retention, food volume, and glycogen storage, and it’s no wonder the scale doesn’t always cooperate.

So you could be steadily losing fat while the number on the scale stays the same. This is completely normal, especially in the early stages of fat loss when changes are microscopic or when you’ve only got small amounts of fat to lose. It’s easily hidden by other factors like hydration levels, digestion, and hormones.

So what can you do?

⁃ Zoom out. Look at trends over weeks, not days.

⁃ Measure progress in other ways, like how your clothes fit, your energy levels, strength, and measurements.

⁃ Stay consistent. The process is working, even when the scale isn’t showing it.

⁃ Trust that the deficit is compounding and will eventually become visible change.

Most importantly: don’t quit just because the data doesn’t look dramatic right now. The work you’re putting in is adding up behind the scenes.

Patience, consistency, and perspective go a long way on this journey. Keep going – you’ve got this!

Happy Tuesday 🤗
Xx

Tuesday Tip: Staying Healthy on Holiday🌴

Summer holidays are here now and many of my clients are going away and worrying about maintaining their fitness, so here are a few tips for staying healthy on hols.

#1 Workout anywhere

If you don’t have access to a gym or don’t want to spend your precious holiday time in one then no prob – take a resistance band with you and a skipping rope and you can do some cardio and resistance work wherever you are. 5 mins of skipping and a 5 – 10 min band workout is easily doable (crab walks, hip abductions, etc 2 – 3 sets of 10 -20 reps).

#2 See the sights

See the sights and get some activity in! Take walking tours around the city, guided treks in the countryside, hire a bike or a kayak, take a snorkelling trip etc. They are a fun way to get out, get active and see new places and make the most of your time away.

#3 Pack snacks

Finding healthy foods at airports and on planes/ferries etc can be tricky, so come prepared. Throw a few cereal bars in your luggage, pack fruit for the plane/ferry – this will hydrate you as well. If you’re out on day trips grab an extra apple or banana from brekkie and take that with you, or buy some local fruit and store it in your hotel mini fridge.

#4 Take time out

Emotional health is important too. Yes holidays are meant to be relaxing but they can bring their own stresses – especially if you’re herding small people around too! Try to take some time out to de-stress – try some yoga, meditation, even just a few mins of deep breathing.

#5 Try something new

What better time to try something new? If you’re at a hotel with outdoor activities give something new a go – paddle boarding, mountain biking, volley ball etc or perhaps they have classes etc so it’s a perfect time to try them.

#6 Explore

Don’t obsess about not finding somewhere to workout – just get out, have fun, explore and enjoy your holiday and you’ll probably find you’re more active than you realise anyway!

Happy holidays 🤗

Xx

Tuesday Tip: Staying Consistent in Summer ☀️

Staying consistent with your health and fitness routine over summer can be tricky. When the temperatures rise routines change, motivation can dip, and suddenly the habits that felt easy in spring start slipping. With a few small tweaks you can keep things going even through the summer heat

#1 Move Early
Hot days drain energy fast. Try getting your steps or workouts in earlier before the day heats up. Getting moving early means you’re less likely to skip it due to tiredness or last-minute plans for drinks in the sunshine.

#2 Adjust Your Meals
When it’s hot, appetite can drop. Take advantage of this and focus on refreshing, high-protein options that keep you satisfied without feeling weighed down e.g. cold salads with grilled meats, picky bits, fruit salads for snacks etc.

#3 Prioritize Sleep
Poor sleep means low energy, low motivation, and more cravings. Hot rooms don’t help so try to keep your sleep environment cool, leaving curtains drawn during the day to avoid the sun heating the room, using fans, opening the windows, investing in cooling bed linen etc

#4 Modify Your Workouts
If your gym or home space gets warm, longer rest periods are key. Overheating can affect performance and health. Take your time between exercises, sip (don’t chug) cold water, go for lower impact options etc.

#5 Stay Hydrated
Dehydration will kill your energy and make it harder to stay on track. Keep a water bottle with you all day. Coconut water, watermelon, cucumber and other hydrating snacks can give you an electrolyte boost too.

Remember, it’s not about being perfect, it’s about being prepared and consistent. Keep your habits realistic, flexible, and summer-proof.

Happy Tuesday! 🤗

Xx

Tuesday Tip: No bad foods 🍕

I hear people referring to things like cake, chocolate, cookies, crisps, pizza, chips etc as ‘bad’ foods. As a result people often feel like they’ve failed if they eat them. It’s really vital to shift your perception of these types of foods if you want to have some balance manage long term maintenance and sustainability.

Of course there are foods which have more fat, sugar, or calories and fewer micronutrients. Whilst those types of food aren’t the healthiest they serve other purposes – including improved mental well being so they should absolutely be included in your diet. It just means you have to manage the portion sizes of these types of foods. Having an entire pizza, garlic bread and a tub of ice cream – perhaps not the best idea, having a few slices of pizza and a small bowl of ice cream as part of a balanced diet – absolutely fine!

This is where being aware of the calories in foods is so important. You can then manage your calorie budget to incorporate the foods you enjoy that are higher calorie. Also try pairing them with more nutrient dense foods when you can. You can’t get ‘fat’ from one pizza, or one tub of ice cream, equally you can’t get ‘thin’ from one salad or one bowl of fruit- we need all of them in our diets. Lose the all of nothing mindset and lose the idea that foods are good or bad – you can continue to have any foods you like and enjoy, just manage the quantity!

Happy Tuesday 🤗
xx