The Wellness Warrior Coach

Cycling a barbell & burpees alters my brain chemistry

I’ve been coaching for a few years & 🧡 everything about it

Front squats & pull ups 🤩

My name means small, tiny & petite

I train hard to rotate gym kit & PJs

30 degrees, a barbell & house mix.. g o r g

I FAAAANCY the f**k out of women but wanna be with a guy.. MIMS

I don’t drink but you won’t have met a chick as fun as me

L I F T f**king H E A V Y. That is all.
I’ll teach you all the recovery techniques in the world but struggle to stick to them myself

Leg sessions hideous but my quads carry my physique ❤️‍🔥

I go wiiiild for a couple tats, mullet & naughty pair of shades

I regularly burn myself out & never f**king learn.. soz mum

Nothing gets me going more than out - lifting the men!!

I hate cooking, I’m impatient & hangry AF

The world was never made for being 5 ft.

I went to law school.. I know!! 🫠

I’ll tell you I’ve quit CrossFit & proceed to post the WOD & my score that very day

Training is my outlet, my passion, my safe space

My mumma is the most important person

I wear my heart on my sleeve

Did I mention I have ?

Sept 25 → June 26

What changed?
F U E L I N G M Y B O D Y

I’ve always loved food, I rarely say no to a slice of cake and enjoy eating out.

This time last year, I learnt just how important it is to A) Eat enough and 😎 Get the balance right between training & recovery

With “skinny” trending, cals get a pretty bad rep online.

To optimise your training & recover well, you need to be eating enough. 6 months ago I was majorly under fuelling. Three good meals & snacks weren’t enough to support my own training, coaching & around 18k steps/ day.

I leaned up, lost my glutes & my sleep fell off (huge for growth!).

The crazy part? I wasn’t intentionally under - fuelling, overtraining, starving myself or training to be the smallest version of me… I actually wanted to be jacked !!

I was constantly eating (if you know me, you’ll know this is true!), lifting heavier than ever, good quality sessions & felt goooood.

Fast forward to now, I’ve slowed down on the training front, given myself enough room to recover efficiently (grow) & eating more!

The point of this post is to highlight that getting it right on both the training and nutrition front is hard.. pair this with a metabolic or inflammatory condition and your body has to work harder to repair itself (it needs more fuel!).

I’m still training to be the strongest version of me.. now with a stronger understanding for my condition and response.

—

Coaching isn’t a one size fits all. When you onboard with me, I get to know your lifestyle - your routine - your habits and your goals.

Over the following weeks, I learn how your body responds to training, nutrition and recovery. Then we adjust.

Interested in what coaching may look like for you? DM me.

strenghttraining

The Home Method.

Build strength and confidence with my hormone-aware home training programme.

✨ Next intake: Weds 1st July ✨

No gym, no problem.

All you need is:
1 x Kettlebell
2 x Light Dumbbells

Over 12 weeks, you’ll follow a progressive programme designed to help you feel strong, confident and train to support your hormones.

Choose the level of support that’s right for you, with the option to upgrade at any time.

Whether you’re looking for a structured programme, accountability or full coaching with personalised nutrition, there’s an option to suit you.

DM me “home” for more info or to secure your place.

Simple, balanced meals that combine protein, fibre rich veggies and healthy fats help support stable energy, blood sugar regulation and your hormones.

Steroid hormones (oestrogen, progesterone and testosterone) are synthesised from cholesterol, making dietary fat an important contributor to hormone production and regulation.

While the body produces its own cholesterol, consuming adequate healthy fats support the physiological processes involved in hormone synthesis, cell signalling and metabolic function.

Sources of healthy fats:
🥑 Avocado
🫒 Extra virgin olive oil
🥜 Nuts and nut butters
🌰 Seeds (flax, chia, pumpkin, sunflower)
🐟 Oily fish (salmon, mackerel, sardines)
🥚 Egg yolks
🥥 Coconut products

Research has shown that prolonged low fat diets can negatively affect menstrual and reproductive function, particularly in active women and where energy availability is low.

Healthy fats also support:
✨ Cell membrane health
✨ Brain and nervous system function
✨ Inflammation
✨ Blood sugar regulation
✨ Nutrients - vitamins A, D, E, and K

When fat intake is consistently too low, this may contribute to:
⚡ Irregular or absent menstrual cycles
⚡ Reduced exercise recovery and performance
⚡ Low energy availability and fatigue
⚡ Increased hunger and cravings
⚡ Dry skin and hair

Here’s the simple food framework I use with my clients:

Start with a good quality protein source. Chicken, turkey, red meat, fish, eggs, organ meats or tofu.

Add plenty of colourful, fibre rich veggies.. think, the rainbow.

Carb’s are your body’s main fuel source. Good options include sweet potatoes, oats, rice, quinoa, beans & lentils and wholegrains.

Finish with a source of healthy fats such as avocado, olive oil, nuts, seeds, cheese, oily fish or eggs.

Building your plate this way can help support energy, performance, blood sugar balance and hormone health.

DM me for more information 🥑🫒🐟

When we talk about women’s hormones, testosterone is rarely the first one that comes to mind.

Yet testosterone plays a vital role in how we feel, perform and function every single day.

It influences:
✨ Energy and motivation
✨ Strength and muscle maintenance
✨ Recovery from exercise
✨ Libido and sexual wellbeing
✨ Focus, cognition and mental clarity

So when testosterone levels are suboptimal, symptoms can often be mistaken for stress, burnout or simply ageing.

Some common signs include:
⚡️ Low motivation and drive
⚡️ Reduced libido
⚡️ Difficulty building or maintaining muscle
⚡️ Slower recovery from training
⚡️ Brain fog and poor concentration

While low testosterone can have many underlying causes, lifestyle factors often play a significant role.

These may include:
⚡️ Chronic under-eating
⚡️ Very low-fat diets
⚡️ High levels of psychological stress
⚡️ Excessive training with inadequate recovery
⚡️ Certain medications, including hormonal contraception

One of the most common patterns I see is low energy availability.

When your body isn’t receiving enough energy to support both daily life and exercise demands, it begins prioritising essential survival processes over reproduction and long term health.

Hormone production is one of the first systems to be affected.

Dietary fat is fundamental in supporting our hormones. Cholesterol in particular serves as the building block for steroid hormones, including testosterone.

Combine inadequate nutrition with chronic stress and the body receives a clear message that resources are limited.

If you’re experiencing these symptoms, it may be worth speaking with your GP about a comprehensive hormone assessment, including:
✨ Total Testosterone
✨ Free Testosterone
✨ SHBG
✨ DHEA-S
✨ Oestrogen
✨ Progesterone (mid-luteal phase)
✨ Morning Cortisol

Looking at these markers together provides far more insight than assessing a single hormone in isolation.

—

If you’re struggling with symptoms and want to learn how nutrition, training and lifestyle can support your hormonal health, I’d love to help.