Olcote Wellbeing

28/09/2026

So, I've had a little set back in my rehabilitation. My heart enzyme levels were still raised last week so my cardio rehabilitation has been reduced until my MRI results can ascertain what is wrong. But they can take up to 12 weeks as there are so few people able to interpret them! Did you know that there are 47,000 cardiac patients at the NNUH alone!

So unfortunately my raised heart rate must be capped at no more than 95bpm and short duration 'gentle' walks, stopping if I get chest pain or discomfort (even at that level - a normal resting heart rate can be between 60-100 🙄) The walks must be 'easy' , which many of you know is not a word that features much in my vocabulary !! I did manage a 1km walk on Lowestoft beach on Friday, on sand, keeping the heart rate in the parameters. But overdid things on Saturday and have spent most of the weekend just resting, which is very alien to me indeed, but I am coming to realise it is necessary.

So...frustratingly.. Slow progress continues....

27/09/2026

As a Sports Nutritionist, I've always tried to eat healthily and nutritionally to support my active lifestyle. I was doing that pre heart attack and will continue with it post event too. Although a healthy diet alone will not protect you from a heart event, I still believe in its importance in conditioning your heart in relation to helping it recover and be strong against or in recovery of an attack.

It doesn't have to be a time-consuming task either. Certainly at the moment I haven't got the physical strength or mental inclination to be ages getting breakfast! This morning's breakfast was smashed avocado, fresh garlic, lemon juice and a little chilli jam ( from Bread Source 😉👍) on gluten-free millet sourdough toast.

Simple....... (I can't be bothered to mess about at the moment), tasty and packed with some great ingredients.

Avocado.... provides mostly unsaturated fat, plus fibre, potassium and other nutrients. Unsaturated fat foods such as avocado can help maintain healthier cholesterol levels.

Wholegrain-style breads....contribute fibre and a higher-fibre diet can be associated with better cardiovascular health.

Garlic..... adds flavour as avocado can be reasonably bland on its own without needing lots of salt. There has been some research into possible effects on blood pressure and cholesterol, although it is important to mention the BHF concluded that the evidence isn't strong enough to claim that garlic itself could prevent heart disease.

Lemon juice..... adds flavour again, meaning you don't need to rely on lots of salt or butter and enhances the overall taste naturally.

And a little chilli jam....because healthy eating doesn't have to mean boring eating! I love the one from Bread Source!

For me, healthy nutrition has never been about one magical food. It's about the overall pattern of what we eat, choosing plenty of plant foods (not exclusively though - I do eat meat) fibre and unsaturated fats while keeping saturated fat, salt and highly processed foods low on the pecking order.

And perhaps most importantly…
Healthy food should taste good! ❤️

Do remember though because avocado is nutritious but also energy-dense, portion size still matters if weight management is one of the goals 💪

www.olcotewellbeing.com

23/09/2026

A HUGE thank you to EVERYONE ❤️
I honestly don't know where to start...

To Stacey and Lauren for organising the 'Dance Off' for my heart attack recovery — and to every single LSLC member, member of staff who took part, and my Hempnall Pilates group who supported it, sent messages, donated, or simply thought of me…
Thank you. ❤️

I am completely blown away by the kindness, love and support I've received.

I feel incredibly lucky and genuinely blessed to have such a special fitness family around me.
I'm not going to lie — rehabilitation has been frustrating.I'm having to learn to celebrate tiny steps when my head still remembers the person who could teach class after class, dance, train clients, jump around and keep going.
I miss my dancing terribly.
I miss my classes.
I miss my gym clients.
And most of all, I miss all of you. 😢❤️
Being away from the people and places that have been such a huge part of my life has been much harder than I imagined.

But seeing everyone come together for the 'Dance Off 'has reminded me that I'm still very much part of the family, even while I'm temporarily on the sidelines.

I'm taking rehabilitation one day, one walk and one little victory at a time. It might not be happening as quickly as I'd like, but I'm getting there.
And knowing that I have all of you cheering me on makes such a difference.
You are all absolutely the best.
And because I can't resist…
It's a 10 from me! ❤️😂

21/09/2026

Recovery after a heart attack is teaching me something I didn't expect…

Progress can be incredibly slow, but you have to tell yourself it is still progress.
Even a couple of weeks ago, my walk was literally just around the block completely on the flat, having to pause even then to get my breath.

Towards the end of last week I managed 0.7 km.

Today, I pushed myself a little further to 0.97 km in 18 minutes, including a very slight incline!

For someone who was used to being extremely active, that might sound like very little.
For me right now, it's a BIG deal.

This week, working with my cardiac rehabilitation team, I am hoping to increase my permitted heart-rate ceiling to 104 bpm, which feels like a significant step forward after the last few weeks of having to keep things much lower, but I have to be careful as I'm still having chest discomfort and breathlessness which could impact this.

I'm trying to learn (it's hard when I've been so used to being so super fit 💪💪) to celebrate the small victories rather than comparing myself with where I was before.

The British Heart Foundation recommends starting gently after a heart event and gradually increasing activity as your recovery progresses, with cardiac rehabilitation helping you exercise safely and build confidence.

Because of my experience and qualifications, I am doing my rehabilitation on my own (not in the rehab group sessions) but in strict agreement with my rehabilitation team as the danger of fitness people is we do like to push ourselves and that's not allowed! 😂

So today I'm celebrating 0.97 km.( The old me would have pushed it further to that 1km!)
Tomorrow might be a different story.

But I'm moving forward with my goal to return to my PT clients at the beginning of October.🤞 ❤️

One walk. One step. One week at a time.

19/09/2026

Sleep....... Don't underestimate it It's important to your heart health ♥️

When we think about looking after our heart, we think about exercise, nutrition, maintaining a healthy weight and not smoking/drinking.
But there is another important piece of the puzzle that is often overlooked (or ignored).

For many years I have just managed with a few hours sleep. Always getting up at 5am to start work early and working long days, getting in late (sometimes nearly 10pm). Although, as a fitness professional I knew of it's importance, Sleep was always something of a luxury I thought I just didn't have time for!

The British Heart Foundation highlights that regularly getting too little sleep can be associated with increased risks of high blood pressure, atrial fibrillation and cardio metabolic problems that can increase the risk of heart disease or strokes.

Sleep is also important for regulating blood pressure and inflammation. Both of these are important factors in our cardiovascular health.

The BHF recommends that most adults aim for somewhere between 7–9 hours of sleep a night where possible, while recognising that sleep quality, regularity and continuity matter too.

It doesn't mean we need to panic over the odd bad night's sleep. It's about looking at overall habits. I'm not sure I'll ever get to 9 hours, but I realise now that 4-5 hours over many years is not the best approach!

So alongside exercise and nutrition, perhaps one of the simplest things you can do for your health is…consider your sleep schedule.

Your body works incredibly hard for you every day. It's obvious when you stop and think about it , you need to give it the opportunity to recover.

You see, The Duchess has had it right all these years. She loves her sleep and she's nearly 13 and still full of life! 🐾🐾

14/09/2026

Progress is slow....

I've gone from (two weeks ago) 750 intensity minutes a week and an average of 16,000 steps a day, burning around 3,000 calories a day and 40 active hours a week 💪💪

To....(Today) .... a slow walk around the block on the flat 1047 steps (stopping half way to get my breath back). A bit different to dancing the jive, going manic in Aerobics, lifting weights, doing Yoga , Pilates, Core, Body Blast etc and helping my clients to unleash their fitness potential.

But it all goes in my Gratitude diary along with today's big achievement of doing some washing up and managing to make my own lunch. 🥳🥳

As a fitness professional my heart was strong and my fitness level optimal. As a Sports Nutritionist my diet was healthy...... But there are no guarantees. I realise now nothing makes you immune from a heart attack.

At the end of the day the heart is a muscle and any muscle that is damaged or injured needs time to recover ❤️‍🩹

Cardio rehab Thursday and another scan on Friday. I WILL be back 💪💪

Missing everyone!

12/09/2026

A special thank you to the A-M-A-ZING nurses and HCA's on Kilverstone Ward at NNUH. They were the best ! 💙

Today on Emergency Services Day, we're thanking the incredible people who respond when every minute matters.

If there is an emergency service worker you'd like to thank, tell us about them in the comments. ❤️

06/09/2026

Hello lovely people!

Just a quick note to say thank you all SO MUCH for all your kind words, messages, gifts and visits whilst I've been in hospital this week after unfortunately suffering a heart attack.

I'm hoping to be out in the next couple of days and can't wait to see you all very soon!

I've missed you all very much! I can't be off too long....
Can't have those fitness gains of yours all going to pot! 😂😂

Iain ♥️

The Lost Sheep Wool Shop when I'm physically able to, I'll be coming out to get some more yarn! I might be having to sit down a bit more than I usually do! 😁👍

29/08/2026

We had great fun at the Fitness Festival last weekend at Long Stratton Leisure Centre !.Thanks to everyone that came and supported us! It was great to see so many of you there and also so many spectators who were impressed with what SOSA Dance is all about. We even got some of them busting some moves! It was so nice on the Saturday afternoon to do Yoga out in the open air too 🙏. See you all next year! 🌞🌞😁💪👍

25/08/2026

So sorry to hear of the passing of the great Dolly Parton 😢.
As many of you that have been with me for years will know, she was a great inspiration to me.
She came from nothing, let nothing stop her or get in her way, she was driven , positive and never forgot her roots, helping so many through her philanthropy. Just a bright light🌟

The world will be a little duller tonight. R.I.P Dolly.xx