Self-Discipline

  • Habits

    Monthly Goal Setting Made Simple: The 5-Step Reset for Women Who Want Real Change

    monthly goal setting

    Let’s talk about monthly goal setting.

    Not the Pinterest-perfect vision board that ends up dusty by next month. Not the never-ending to-do list that makes you want to cry into your tea. I’m talking about simple, practical, life-altering goals — the kind that fix you, fuel you, and help you actually show up for the woman you’re becoming.

    This post is your go-to monthly goal setting checklist — a realistic, powerful reset you can come back to every month to keep your energy focused, your brain less frazzled, and your life moving in the right direction.

    We’re keeping it simple with 5 steps, loads of habit ideas, and plenty of ways to self improve that don’t require a full personality transplant. Whether you’re after a full lifestyle change or just want to stop feeling like a walking “meh,” this guide is for you.

    Let’s make goal setting feel like a vibe again — not a chore.

    Table of Contents

    Step 1: Reflect & Reset

    You don’t need a magic crystal to figure out what’s next. You just need to pause and ask the right questions.

    Look back on the last month and jot down a few quick thoughts in your bullet journal notebook or planner.

    Try these prompts:

    • What made me feel good?
    • What absolutely did my head in?
    • What habits actually stuck?

    This step is your “check-in” — the aesthetic lifestyle tip no one talks about. Slap on a face mask, light a candle, and reflect like the self-aware queen you are.

    Step 2: Choose 1–3 Aligned Goals

    You do not need a 47-item goals list.

    Pick 1–3 things that actually matter — things that make you feel alive, grounded, or just more in control of your day.

    Think:

    • One goal for your body
    • One for your mind
    • One for your environment or lifestyle

    This keeps your daily habits intentional and your energy focused. You’re not doing less — you’re doing what actually counts.

    Step 3: Break It Down Into Tiny Habits

    Here’s where the magic happens. Take each goal and break it down into habits to change, track, and build on. You’re creating your own good habits list — one step at a time.

    Example:

    • Goal: Improve energy
      • Habit: Drink 2L of water
      • Habit: 10-min walk after lunch
      • Habit: Go to bed by 10:30

    These small actions are healthy habits ideas that build into momentum. It’s one of the best life tips and tricks I can give you: make your goals smaller and your wins more frequent.

    📌 Pin this for later! ⬇

    monthly goal setting

    Step 4: Add It to Your Routine

    A goal that isn’t scheduled is a wish. Whether you use a digital planner or go full DIY life with a wall calendar and highlighters, put your goals where you can see them.

    Link new habits to things you already do (aka habit stacking) and make them feel automatic.

    This is where habit trackers shine (pssst. I have a free one in my Resource Library). Watching your progress build?

    Chef’s kiss.

    This step turns your goals from “nice ideas” into good lifestyle habits that become part of your everyday routine.

    Step 5: Review & Adjust Weekly

    Each week, take 5 minutes to check in. What’s working? What’s not?

    Are you hitting your stride or silently avoiding that one goal you wrote down with good intentions but zero follow-through? (We’ve all been there.)

    Real change comes from course correction, not perfection. Keep it flexible. Keep it fun.

    Make it feel like you.

    Bonus: write yourself a quote or mantra each week that reflects how you want to feel. Stick it on your mirror or write it in your planner.

    That tiny note will make you feel seen, even on the messy days.

    Final Pep Talk

    Monthly goal setting doesn’t have to feel like a corporate planning session or a guilt-trip waiting to happen. It’s just a way to live your life with a little more intention — and a lot more joy.

    This 5-step method isn’t just a system — it’s a soft reset, a chance to align your healthy habits and routines with who you actually want to be.

    You don’t need to be perfect. You just need to keep showing up, one step at a time.

    Because you’re not starting over — you’re improving yourself, building good habits, and slowly creating the kind of life that feels right. The kind of life that helps you live your best life, without burning out.

    📌 Pin this for later! ⬇

    monthly goal setting
  • Habits

    Best Morning Habits for a Summer-Ready Body

    Let’s be honest—mornings can be a right faff. You hit snooze too many times, stumble into the kitchen like a zombie, and before you know it, you’re running out the door with half a banana and a questionable amount of caffeine. Sound familiar? Now, if you’re on a mission to feel strong, confident, and summer-ready, your mornings need a little upgrade.

    Because let’s face it—what you do in those first few hours sets the tone for your whole day. And no, that doesn’t mean a three-hour wellness routine that requires a Himalayan sunrise and a fresh green juice blessed by monks.

    It means small but mighty habits that help you wake up, fuel up, and get moving without feeling like you’ve been hit by a lorry. Ready? Let’s crack on.

    Table of Contents

    1. Hydrate Like You Mean It

    Your body’s just spent the whole night without water, and what do you do? Stumble towards the coffee machine like it’s life support. Look, I love a good brew as much as the next person, but your body needs water first.

    The Habit: Drink a big glass of water first thing in the morning. Bonus points if you squeeze in some lemon (not for weight loss magic—just because it’s refreshing).

    Why? It wakes up your system, kick-starts digestion, and helps you feel more alive before caffeine enters the chat.

    Tough-love tip: If you “forget,” just leave a glass by your bed. No excuses.

    2. Move Your Body (Before Your Brain Talks You Out of It)

    Ever noticed how the longer you wait to exercise, the less you want to do it? That’s because your brain is sneaky. It will come up with a million excuses the later it gets. The solution? Move before you have time to overthink it.

    The Habit: Do 10-15 minutes of movement as soon as you wake up. Could be stretching, a quick workout, or even a little dance around your kitchen (preferably with good music, not in silence like a weirdo).

    Why? It gets the blood flowing, boosts endorphins, and makes you feel like you’ve actually achieved something before 9 AM.

    Tough-love tip: If you struggle to get started, just tell yourself, “I’ll do 5 minutes”—because once you start, you’ll probably keep going.

    3. Eat Breakfast That Actually Fuels You

    A croissant and a latte might feel like the ultimate morning mood, but if you want to feel energised, strong, and actually full for more than an hour, you need protein, healthy fats, and fibre.

    The Habit: Eat a protein-packed breakfast within an hour of waking up.

    Why? A good breakfast keeps cravings at bay, helps you build muscle, and stops you from raiding the biscuit tin at 10 AM.

    Quick breakfast ideas:

    • Scrambled eggs on wholegrain toast with avocado
    • Greek yoghurt with berries and nuts
    • Protein smoothie with banana and peanut butter
    • Overnight oats with chia seeds and almond butter

    Tough-love tip: Skipping breakfast won’t “save calories”—it’ll just make you hangry and more likely to overeat later.

    📌 Pin this for later! ⬇

    SUMMER-READY

    4. Get Outside & Soak Up That Morning Light

    If you’re rolling straight from bed to your desk (or sofa), you’re doing your body a disservice. Getting outside in the morning helps reset your body clock, improves sleep, and boosts mood—because who doesn’t want to feel a bit happier?

    The Habit: Spend 5-10 minutes outside in the morning. Walk, stretch, drink your coffee on the balcony—whatever gets you in the daylight.

    Why? Natural light regulates your circadian rhythm, which helps with energy, metabolism, and sleep.

    Tough-love tip: No garden? No problem. Stand by a window and soak up the light. But let’s be real—getting outside is better.

    5. Ditch the Social Media Scroll First Thing

    Rolling over and doom-scrolling through Instagram before you’ve even sat up is not a productive start. It’s like inviting 100 strangers into your brain before you’ve even had a sip of water.

    The Habit: No social media for the first 30 minutes of your morning.

    Why? Your brain needs a calm, focused start—not an overload of other people’s lives before you’ve even started yours.

    Tough-love tip: If your alarm is on your phone, turn it off and put it down. Your notifications can wait.

    6. Plan Your Meals (So You Don’t End Up Eating Whatever’s Closest)

    You know what derails healthy eating? Having no plan and getting so hungry that you’d eat the first thing you see—whether that’s a nutritious meal or an entire packet of biscuits.

    The Habit: Take 2 minutes in the morning to plan what you’re eating for the day.

    Why? A little planning stops last-minute bad choices, saves time, and keeps you on track without overthinking.

    Tough-love tip: You don’t need a full meal prep spreadsheet—just have a rough idea so you’re not guessing when you’re hungry.

    7. Set One Goal for the Day (Yes, Just One)

    Feeling overwhelmed before the day has even started? That’s because your to-do list is longer than a motorway. Instead of stressing, just pick one main goal.

    The Habit: Write down one key thing you want to accomplish today.

    Why? It keeps you focused, productive, and stops you from flitting between 50 unfinished tasks.

    Tough-love tip: If you achieve more, great. But even on a chaotic day, if you get that one thing done, you’ve made progress.

    Your Ultimate Summer Body Plan – Don’t Miss These!

    The Bottom Line: Mornings Set the Tone for Your Summer-Ready Body Goals

    If you want to feel summer-ready, strong, confident, and energised, your mornings matter. You don’t need to overhaul your life—just build small, powerful habits that set you up for success.

    So, drink your water, move your body, eat a solid breakfast, and for the love of all things good—stop scrolling first thing in the morning.

    Start your day right, and you’ll be summer-ready in no time.

    Now, go be the legend that you are.

    📌 Pin this for later! ⬇

  • Personal Development

    The Ultimate Weight Loss Mindset Shift Guide: How to Stay Motivated, Smash Your Goals & Transform Your Life

    mindset shift

    Let’s be real—if losing weight, building confidence, and smashing goals were just about diets and workout plans, we’d all be walking around like fitness models. But it’s not, is it? It all comes down to a mindset shift—because if your brain isn’t on board, you’ll be back to square one faster than you can say ‘Monday diet restart’.

    If you’re sick of self-doubt, yo-yo motivation, and giving up before you really get started, you need a mindset shift—a proper one.

    Not just a “I’ll try to be positive” moment, but a full-on, rewire-your-thinking, level-up-your-life kind of shift.

    And that’s exactly what this post is about. So buckle up, because I’m about to show you how to transform your mindset, build motivation that lasts, and make real progress toward your goals—whether that’s losing weight, getting fit, or just feeling like your best self.

    Table of Contents

    Why Mindset Matters for Success

    Ever wonder why some people seem to stay consistent and smash their goals, while others (maybe you?) start strong but lose steam halfway through? Spoiler: It’s all in the mindset.

    When you believe you can change, you act differently. You stop seeing setbacks as “proof you’ve failed” and start seeing them as “part of the process.” You stop relying on motivation (because, let’s face it, motivation is about as reliable as British summer) and start building habits that keep you going.

    Read more here: Mindset Matters: Change How You Think to Lose Weight

    Why Motivation Alone Won’t Get You There

    Let’s talk about motivation—that sneaky little thing that shows up strong when you start something new (hello, day one excitement!) but disappears when things get tough.

    The truth? Motivation is a scam. Okay, maybe not completely, but it’s not enough. The real winners? They rely on discipline, habits, and consistency, not just motivation.

    So, how do you stay consistent when motivation disappears faster than a snack during a Netflix binge? You rewire your mindset to focus on long-term habits instead of short-term excitement.

    Learn how here: Why Motivation (Alone) Doesn’t Work for Weight Loss

    The Most Common Mindset Mistakes (And How to Fix Them)

    1. All-or-Nothing Thinking

    Ever thought, “I’ve already had one unhealthy meal, might as well write the whole day off”? That, my friend, is all-or-nothing thinking—and it’s wrecking your progress.

    Instead of seeing things as all good or all bad, reframe it: one choice doesn’t define your journey. A slip-up isn’t a disaster—it’s just one moment. The key? Move on and keep going.

    Ditch perfectionism here: All-or-Nothing Mindset: How It’s Sabotaging Your Weight Loss Goals

    2. Setting Unrealistic Goals

    We’ve all done it—set huge, impossible goals in a fit of motivation. “I’ll lose 20 pounds in a month,” “I’ll work out every single day,” “I’ll never eat sugar again.”

    And what happens? You burn out, feel like a failure, and end up back where you started. The fix? Set IMPACT goals—intentional, purposeful, achievable, and realistic.

    Learn to avoid this here: When Goals Backfire: Consequences of Unrealistic Expectations

    3. Focusing Only on Results Instead of the Process

    If you’re only chasing quick weight loss, a perfect body, or instant results, you’re setting yourself up for disappointment. Real change happens when you focus on the process—building healthy habits, enjoying workouts, and feeling stronger.

    Discover more here: 5 Types of Mentality: A New Approach to Healthy Habit Changes

    📌 Pin this for later! ⬇

    mindset shift

    The Secret to Long-Term Success: The Be, Do, Have Mindset

    Here’s where things get interesting—because if you’re serious about real transformation, you need to understand the Be, Do, Have mindset.

    Most people think:
    “Once I have the results, then I’ll do the things that successful people do, and I’ll finally be confident, happy, and successful.”

    But this is completely backwards. Instead, flip it:

    • Be the person first – Decide that you’re already someone who prioritises health and fitness.
    • Do the actions that align with that identity – Show up, eat well, move your body.
    • Have the results naturally – Weight loss, strength, confidence—all as a by-product of who you’ve become.

    Connect with your identity here: Achieve Breakthrough Results with the Be, Do, Have Mindset

    How to Stay on Track & Keep a Strong Mindset

    • Surround yourself with positive influences – Follow inspiring people, join supportive communities, and cut out the negativity.
    • Use affirmations and visualisation – Speak positively to yourself and keep your goals in sight.
    • Track your progress (beyond the scale!) – Celebrate small wins like energy levels, mood, and strength gains.
    • Use the right tools to support your mindset shifts – Journals, books, and habit trackers can keep you focused and motivated.

    Extra Resources:

    Conclusion: The Only Mindset Shift You Need to Succeed

    At the end of the day, success isn’t about finding the perfect diet, workout, or motivation hack. It’s about changing the way you think—because when you shift your mindset, everything else follows.

    So, where do you start?

    Pick one small change today. Maybe it’s flipping a negative thought into a positive one. Maybe it’s moving on from a “bad” meal instead of spiralling. Maybe it’s just believing that you CAN change.

    Because you can. And you will. Now, tell me—what’s the first mindset shift you’re making today? Let’s chat in the comments.

    📌 Pin this for later! ⬇

    MINDSET SHIFT
  • Personal Development

    The Ultimate Mindset Shift Toolkit: 15 Products to Rewire Your Brain for Success

    Mindset Shift Toolkit

    Right, let’s have a chat. You know that little voice in your head? The one that says, “You’ll never change,” or “You always mess things up”? Yeah, it’s a liar. But here’s the thing—mindset isn’t magic, and it doesn’t just poof into place overnight. It’s something you build, bit by bit, choice by choice. And lucky for you, I’ve got a hand-picked mindset shift toolkit that’ll make shifting your mindset feel less like a struggle and more like an adventure.

    From books that’ll get you thinking differently to practical tools that keep you on track, this list is packed with game-changing products that’ll help you ditch the self-doubt, boost your confidence, and actually stick to those big dreams of yours.

    Table of Contents

    Books for Mindset Shifts & Personal Growth

    1. “Mindset: The New Psychology of Success” – Carol S. Dweck

    Let’s start with the holy grail of growth mindset. If you’ve ever thought, “Some people are just naturally good at things, and I’m not one of them,” this book will change your life. Dweck explains how your abilities aren’t fixed—they can grow, change, and improve. You just need to give them a chance.

    Mindset: The New Psychology of Success
    Mindset: The New Psychology of Success
    $10.94
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/11/2025 01:20 pm GMT

    2. “Atomic Habits” – James Clear

    This one is essential if you’ve ever made a grand plan to change your life on a Monday morning and given up by Wednesday. Small, consistent actions? That’s where the magic happens—and James Clear breaks it all down in a way that actually makes sense.

    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
    $14.00


    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/28/2025 02:06 am GMT

    3. “The 5 Second Rule” – Mel Robbins

    Ever thought about doing something productive, then convinced yourself not to bother? Mel Robbins has a trick: count down from 5 and just do the thing. It sounds almost too simple, but trust me—it’s ridiculously effective.

    The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage
    The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage
    $19.27
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/11/2025 01:22 pm GMT

    4. “The Mountain Is You” – Brianna Wiest

    If you’ve ever felt like your biggest obstacle is… well, yourself, this book will hit home. It’s all about why we self-sabotage and, more importantly, how to stop doing it.

    The Mountain Is You
    The Mountain Is You
    $24.99


    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/11/2025 01:23 pm GMT

    5. “The High 5 Habit” – Mel Robbins

    Yes, another Mel Robbins book—but she’s on to something. This one is all about rewiring how you see yourself—literally by high-fiving yourself in the mirror every morning. It sounds daft, but the science behind it is wild.

    The High 5 Habit: Take Control of Your Life with One Simple Habit
    The High 5 Habit: Take Control of Your Life with One Simple Habit
    $10.87


    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/11/2025 01:24 pm GMT

    Journals & Planners to Get Your Head in the Game

    6. The 5-Minute Journal

    If keeping a journal sounds like too much effort, this one’s for you. Just a few quick prompts each morning and evening to keep your mindset on track. No faff, no overthinking—just clarity and focus.

    Intelligent Change The Five Minute Journal
    Intelligent Change The Five Minute Journal
    $28.49
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 10:45 am GMT

    7. A Growth Mindset Journal

    Find one with prompts that actually challenge you to think differently. Writing down your progress, setbacks, and little wins? That’s how you start rewiring your brain for success.

    The Growth Mindset Workbook: CBT Skills to Help You Build Resilience
    The Growth Mindset Workbook: CBT Skills to Help You Build Resilience
    $13.99


    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/11/2025 01:29 pm GMT

    8. Affirmation & Manifestation Planner

    Whether you believe in manifesting or not, writing down positive affirmations can help drown out the negative chatter in your head. Think of it as a mental reprogramming exercise—because you deserve to talk to yourself with the same kindness you give others.

    Manifestation Journal + Bonus Digital 369 Manifestation Method & Affirmation Cards
    Manifestation Journal + Bonus Digital 369 Manifestation Method & Affirmation Cards
    $22.95
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/11/2025 01:30 pm GMT

    9. A Habit Tracker

    If you’re a visual person, get yourself a habit tracker. Seeing your progress build up over time is ridiculously motivating. No more “I’ve done nothing this week” lies—your tracker will prove otherwise.

    The Morning Sidekick Journal - Habit Tracker Journal!
    The Morning Sidekick Journal - Habit Tracker Journal!
    $29.70

    The Morning Sidekick Journal is a must-have for building solid morning routines. It’s super easy to use and keeps you motivated to stick to your goals every day. Perfect for anyone craving structure and consistency! 🌞📖 - Brooke

    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:08 am GMT

    10. A Vision Board Kit

    If you need a daily dose of inspiration, make a vision board. Seeing your goals in front of you every day? That’s the kind of motivation that actually sticks.

    Mindmellow Vision Board Kit
    Mindmellow Vision Board Kit
    $34.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:13 am GMT

    Mindset-Focused Digital & Physical Tools

    11. Meditation & Mindfulness App Subscription (Calm, Headspace, Insight Timer)

    If your brain won’t stop overthinking, meditation will teach you how to press pause on the mental chaos. Even just five minutes a day can make a world of difference.

    12. Motivational Wall Art or Desk Cards

    Some days, you just need a reminder that you’re capable of more than you think. Pop some motivational quotes on your wall or desk so you can’t ignore them.

    Intelligent Change Mindful Affirmation Cards for Health and Wellbeing
    Intelligent Change Mindful Affirmation Cards for Health and Wellbeing
    $29.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/11/2025 01:34 pm GMT

    13. Growth Mindset Flashcards

    Perfect for those quick reminders when your brain tries to throw a tantrum. Flip through them when self-doubt creeps in, and snap yourself out of it.

    UNPACK THAT Self-Exploration Card Deck Personal Growth Cards - 100 Deep Questions for Self-Discovery
    UNPACK THAT Self-Exploration Card Deck Personal Growth Cards - 100 Deep Questions for Self-Discovery
    $24.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/11/2025 01:35 pm GMT

    14. A Whiteboard or Goal-Setting Board

    Write down your goals where you can see them every single day. Out of sight, out of mind? Not anymore.

    4 PACK Magnetic Dry Erase Board Sheet for Fridge
    4 PACK Magnetic Dry Erase Board Sheet for Fridge
    $9.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/11/2025 01:36 pm GMT

    15. Positive Affirmation Cards

    A little cheesy? Maybe. But saying positive things about yourself actually works. Keep a stack of affirmation cards handy for those days when you need an instant mindset boost.

    Lamare Positive Affirmation Cards
    Lamare Positive Affirmation Cards
    $16.95
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:09 am GMT

    Mindset Hacks for Weight Loss Success: Must-Read Posts

    Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

    Final Thoughts: Build Your Mindset Shift Toolkit & Watch Your Life Change

    There you have it—a power-packed list of tools to help you rewire your mindset, ditch the self-doubt, and actually stick to your goals. Because let’s be honest, no one’s changing their life overnight.

    But with the right tools, daily habits, and a mindset that actually supports you, you’ll be unstoppable.

    So, tell me—which of these are you adding to your mindset shift toolkit first? Let’s chat in the comments.

  • GLP-1 Tips

    13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)

    We all know these meds are absolute game-changers for weight loss—helping to curb cravings, balance blood sugar, and make portion control a breeze. But let’s be real… it’s not all smooth sailing. Between side effects, meal planning struggles, and keeping your muscle while shedding fat, you’ve got enough on your plate. And that’s where this handy little product round-up comes in! These GLP-1 must-haves will help you stay on track, eat well, stay hydrated, and keep moving—without faffing about or feeling like you’re in diet prison.

    Let’s get stuck in!

    Table of Contents

    Daily Essentials (Because GLP-1 Life is a Whole Vibe)

    These are the non-negotiables, the things that’ll make your daily routine smoother while on Zepbound, Mounjaro, or Wegovy.

    1. Hydration Tracker Water Bottle

    You’ve heard it a million times—drink your water!

    But on GLP-1 meds, dehydration can sneak up faster than my toddler left alone with a permanent marker. A big ol’ water bottle with time markers will keep you sipping all day.

    Try This: HidrateSpark Smart Water Bottle – glows to remind you to drink. Fancy, right?

    Hidrate Spark PRO Smart Water Bottle
    Hidrate Spark PRO Smart Water Bottle
    $56.00
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:25 am GMT

    2. Electrolyte Powder for Hydration

    Sometimes water alone isn’t enough. If you’re feeling lethargic, nauseous, or just a bit ‘meh’, your electrolytes might be out of whack.

    Pop some electrolyte powder in your drink, and boom—instant refresh!

    💡 Try This: Ultima Replenisher Daily Electrolyte Powder Drink – no added sugar, all the goodness.

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:27 am GMT

    3. Digital Kitchen Scale

    Portion sizes? What even are they anymore? Since GLP-1s mess with hunger cues, it’s too easy to undereat or overdo it.

    A digital scale keeps your protein intake on point so you don’t lose muscle.

    Try This: Etekcity Digital Kitchen Scale – sleek, reliable, and won’t take up space.

    Etekcity Food Nutrition Kitchen Scale
    Etekcity Food Nutrition Kitchen Scale
    $18.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:29 am GMT

    Nutrition Staples (Because We Still Need to Eat, Right?)

    Food might not be the main event anymore, but it still needs to fuel your body properly.

    These goodies will make eating enough protein, fibre, and nutrients actually doable.

    4. High-Protein Meal Replacement Shakes

    GLP-1s kill your appetite, but skipping meals = losing muscle, low energy, and feeling like a zombie. A quick protein shake is a lifesaver when you don’t fancy eating but need nutrients.

    Try This: Optimum Nutrition Gold Standard 100% Whey Protein Powder – high-protein and actually tasty.

    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    $38.65
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:30 am GMT

    5. Collagen & Protein Powder

    If shakes aren’t your thing, add protein powder to porridge, smoothies, or even coffee. Collagen is a bonus—it helps with skin, hair, and joints, which we love.

    Try This: Vital Proteins Collagen Peptides – dissolves like a dream.

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $19.97
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:31 am GMT

    6. High-Fibre, Gut-Healthy Supplements

    Nausea? Constipation? Yeah, GLP-1s can be mean like that. A good fibre supplement or probiotic will keep your gut happy and things… moving along.

    Try This: NOW Psyllium Husk Powder – gentle and effective.

    NOW Psyllium Husk Caps
    NOW Psyllium Husk Caps
    $9.59
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:33 am GMT

    Fitness & Movement (Because We’re Here to Keep Muscle, Not Just Lose Weight)

    Weight loss is great and all, but keeping your muscle is just as important. Here’s what’ll help.

    7. Adjustable Dumbbells or Resistance Bands

    Since GLP-1 can cause muscle loss, strength training is a must. Adjustable dumbbells or resistance bands make home workouts quick and easy.

    Try This: Rinrea Adjustable Dumbbells – perfect for small spaces.

    RINREA Adjustable Dumbbells Set of 2
    RINREA Adjustable Dumbbells Set of 2
    $79.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/02/2025 10:01 am GMT

    8. Compact Treadmill or Walking Pad

    Daily movement is essential for fat loss and maintaining metabolism. If hitting the gym sounds like effort, a walking pad makes it easy to stay active at home.

    Try This: UREVO Walking Pad – compact, quiet, and effective.

    UREVO Under Desk Treadmill Walking Pad
    UREVO Under Desk Treadmill Walking Pad
    $199.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:38 am GMT

    Kitchen Must-Haves (Because Meal Prep = Success)

    If you want easy, stress-free eating, you need the right tools.

    9. Small Portion Meal Prep Containers

    Since massive meals aren’t the vibe anymore, small, portioned-out containers help you eat just enough without waste.

    Try This: Glass Meal Prep Containers – better for reheating than plastic.

    Glass Meal Prep Containers
    Glass Meal Prep Containers
    $39.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:09 am GMT

    10. Air Fryer for Quick, Healthy Meals

    No one wants to stand over a stove forever. An air fryer makes protein crispier, veggies tastier, and meal prep effortless.

    Try This: Ninja Air Fryer – easy, fast, and makes everything delicious.

    Ninja Air Fryer Pro 4-in-1
    Ninja Air Fryer Pro 4-in-1
    $99.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 10:21 am GMT

    11. Slow Cooker or Instant Pot

    Batch cooking = GLP-1 survival mode activated. Chuck in some lean protein, veggies, and seasoning, and you’ve got effortless high-protein meals.

    Try This: Instant Pot Duo – 7 functions in one. Magic.

    Instant Pot Duo 7-in-1 Electric Pressure Cooker
    Instant Pot Duo 7-in-1 Electric Pressure Cooker
    $99.95
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:42 am GMT

    Splurge-Worthy Extras (Because You Deserve It!)

    Okay, these aren’t “must-haves”, but they’ll make life easier and keep you feeling fab.

    12. Electric Protein Shaker Bottle

    Because shaking by hand is effort. This electric mixer makes protein drinks smooth AF.

    💡 Try This: VOLTRX Electric Shaker – blends perfectly every time.

    VOLTRX Premium Electric Protein Shaker Bottle
    VOLTRX Premium Electric Protein Shaker Bottle
    $28.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:43 am GMT

    13. Overnight Oats & Greek Yogurt Jars

    For prepping high-protein breakfasts like a pro. Fill with yogurt, protein powder, or overnight oats and grab on busy mornings.

    Try This: Overnight Oats Glass Jars – aesthetic AND practical.

    Overnight Oats Jars with Spoon and Lid
    Overnight Oats Jars with Spoon and Lid
    $9.98
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:44 am GMT

    Final Thoughts: Set Yourself Up for Success with These GLP-1 Must-Haves!

    GLP-1 weight loss isn’t just about taking the meds—it’s about setting yourself up for long-term success. These must-have products will help you eat well, stay hydrated, keep moving, and feel your absolute best.

    Which of these GLP-1 must-haves are you grabbing first? Drop a comment and let’s chat!

    Next Steps:

    Still not sure which one is right for you?

  • Wellbeing

    Cortisol & Emotional Eating: How to Stop Stress Cravings & Prevent Weight Gain

    How to Stop Stress Cravings & Prevent Weight Gain

    Let’s talk about something we’ve all been guilty of – stress cravings. How often do we find ourselves standing in front of the fridge at 10 PM, convincing ourselves that half a loaf of garlic bread and a tub of ice cream is exactly what we need to feel better.

    Sound familiar?

    Here’s the thing—it may not be your lack of willpower, it could be your hormones. When stress is running the show, cortisol spikes, hunger hormones go haywire, and suddenly you’re craving every carb in sight.

    And when this happens repeatedly, it can lead to weight gain from cortisol and leave you feeling frustrated, exhausted, and stuck in a cycle of emotional eating.

    But don’t worry, because we’re about to break that cycle. No guilt, no shame—just real, practical ways to manage stress cravings, balance your hormones, and take back control.

    Let’s go!

    Table of Contents

    Why Stress Makes You Crave All the Carbs

    Cortisol is your body’s built-in stress alarm. It kicks in when you’re under pressure—whether that’s from work, running on zero sleep, or you accidently hit “reply all” to a 30-person email chain.

    But here’s the problem: cortisol increases appetite, particularly for sugar and high-carb foods. Why?

    Because when your body thinks you’re in danger (even if it’s just because your inbox is overflowing), it wants quick energy—and that means sugar, processed carbs, and fatty foods.

    This is why when you’re stressed, you don’t suddenly crave a salmon salad—you crave biscuits, crisps, or something smothered in melted cheese.

    The result?

    • Blood sugar spikes → crashes → even more cravings
    • Overeating → guilt → repeat the cycle
    • Weight gain from cortisol → frustration → stress eating continues

    Good news? You can break the cycle without going on some ridiculous detox or “just using willpower” (because that never works, let’s be real).

    1. Balance Blood Sugar = Less Cravings

    If your meals are basically a rollercoaster of sugar highs and crashes, you’re setting yourself up for stress cravings before you even start.

    Here’s what to do instead:

    • Start your day with protein & healthy fats. A breakfast of just coffee and toast? Cortisol chaos. Instead, go for eggs, Greek yogurt, or a protein-packed smoothie.
    • Eat regularly. Skipping meals makes stress cravings 10x worse because low blood sugar increases cortisol levels.
    • Pair carbs with protein & fat. This slows digestion and keeps you fuller longer, so you’re not raiding the biscuit tin an hour later.

    Try this: Instead of just grabbing a banana, have a banana with almond butter—the protein and fat help prevent a blood sugar spike.

    2. Fix Your Sleep = Less Late-Night Snacking

    Poor sleep = higher cortisol + more cravings.

    Ever noticed how after a rubbish night’s sleep, you’re hungrier the next day and craving all the wrong things? That’s because sleep deprivation:

    • Increases cortisol levels (your body is stressed from lack of rest)
    • Lowers leptin (the hormone that makes you feel full)
    • Boosts ghrelin (the hormone that makes you hungry)

    Basically, when you’re running on empty, your body wants quick, high-energy foods.

    How to improve your health (and your sleep):

    • Create a wind-down routine. No scrolling in bed—swap it for reading, journaling, or using essential oils like lavender.
    • Eat a bedtime snack if needed. A small protein + carb combo (like Greek yogurt & berries) can help stabilise blood sugar overnight.
    • Get morning sunlight. This helps reset your cortisol rhythm so you actually feel sleepy at night and energised in the morning.

    📌 Pin this for later! ⬇

    Cortisol & Emotional Eating: How to Stop Stress Cravings & Prevent Weight Gain

    3. Move Your Body (But Don’t Overdo It)

    Exercise is fantastic for stress relief, but if you’re smashing out intense HIIT workouts every day, you could actually be making things worse.

    Why? Because too much intense exercise can spike cortisol levels, making stress cravings even worse.

    The fix? A mix of workouts that keep cortisol in check:

    • Strength training – Builds muscle & stabilises blood sugar.
    • Walking – Lowers stress without overloading your system.
    • Yoga & stretching – Great for calming the nervous system.

    Try this: Instead of punishing yourself with excessive cardio, focus on movement that makes you feel good.

    4. Manage Stress (Without Using Food)

    Look, no one’s saying you should never comfort yourself with food again. But if eating is your only coping strategy, it’s time to add a few new tools to the toolbox.

    Here are some ways to lower cortisol naturally without heading straight for the snack cupboard:

    • Breathwork & meditation – Even just 2 minutes of deep breathing can calm cortisol levels.
    • Journaling – Brain-dump your stress instead of eating it.
    • Essential oils – Lavender, chamomile, or sandalwood can help regulate stress responses.
    • Distraction techniques – Go for a walk, put on a podcast, or do something creative instead of reaching for snacks.

    Try this: Next time a stress craving hits, pause for 5 minutes before eating and ask yourself if you’re physically hungry or just stressed.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Thoughts: You Can Beat Stress Cravings (Without Dieting)

    Emotional eating isn’t a discipline problem, and it’s not your fault—it’s a cortisol problem. The good news? You don’t have to “just eat less” or rely on willpower alone.

    Instead, focus on what actually works:

    • Balanced meals = Less cravings
    • Better sleep = Less late-night hunger
    • The right exercise = Cortisol balance
    • Stress management tools = More control over emotional eating

    Start with one small habit today, and watch your stress cravings lose their power.

    📌 Pin this for later! ⬇

    How to Stop Stress Cravings & Prevent Weight Gain
  • Wellbeing

    The Connection Between Self-Care and Sustainable Weight Loss

    Self-Care and Sustainable Weight Loss

    So far in this series, we’ve covered everything from lazy girl self-care to making exercise feel like self-care instead of torture. But let’s talk about something big—the connection between self-care and sustainable weight loss.

    Because let’s be honest, most weight loss advice out there is absolute nonsense. It’s all about cutting carbs, punishing workouts, and stressing over every calorie. No wonder so many people end up quitting.

    I know, because I’ve been there. I spent years stuck in restrictive diets, all-or-nothing thinking, and the binge-restrict cycle, convinced that losing weight meant I had to suffer for it. But when I finally stopped punishing myself and started looking after myself, everything changed. I lost over 80lbs through sustainable, realistic methods—no extreme diets, no miserable workouts, just small, consistent habits that actually made me feel good.

    If you want to know exactly how I did it, you can read my full weight loss story here: How I Lost Over 80lbs: Tips for Starting a Weight Loss Journey

    So if you’re tired of yo-yo dieting, all-or-nothing thinking, and constantly feeling like you’re failing, this one’s for you. Let’s talk about how self-care makes weight loss sustainable—without the stress, guilt, or burnout.

    Table of Contents

    1. Weight Loss Without Self-Care = Guaranteed Burnout

    For years, I thought weight loss had to be hard to be effective. I was either on a diet or completely off the rails—eating as little as possible, doing workouts I hated, and feeling guilty for every “bad” choice.

    But here’s the truth: if your weight loss plan is built on restriction and punishment, it’s only a matter of time before you quit.

    Here’s what happened when I finally started treating weight loss like self-care instead of self-punishment:

    • I stopped forcing myself to do workouts I hated and found exercise I actually enjoyed (hello, running and weight training!).
    • I ditched extreme diets and focused on eating in a way I could sustain for life.
    • I stopped viewing setbacks as failures and learned how to bounce back without guilt.

    If your approach makes you miserable, it’s not sustainable weight loss—it’s just another short-term fix that will eventually fail.

    2. Self-Care Keeps You Consistent (Without Relying on Motivation)

    One of the biggest mindset shifts I had to make? Motivation is completely unreliable. You can’t expect to wake up every day feeling excited to eat healthy and work out. That’s just not how humans work.

    Self-care is what kept me going even when motivation disappeared. I focused on:

    • Making movement enjoyable, so I actually wanted to do it
    • Eating balanced meals, so I wasn’t constantly hungry or craving junk
    • Prioritising sleep, so I didn’t wake up exhausted and unmotivated
    • Managing stress, so I stopped making choices out of boredom or emotion

    Once I stopped treating weight loss like a short-term sprint and started treating it like a long-term self-care habit, it became second nature.

    📌 Pin this for later! ⬇

    Self-Care and Sustainable Weight Loss

    3. Stress, Sleep & Cortisol—The Weight Loss Saboteurs

    Let’s talk about the invisible weight loss killers—stress and lack of sleep.

    I used to think weight loss was all about calories in, calories out, but the truth is, your body holds onto weight when it’s stressed and sleep-deprived.

    When I was barely sleeping, skipping meals, and constantly stressed about food, my body clung to every pound. But when I started:

    • Prioritising sleep (hello, actually having energy to move)
    • Managing stress with mindfulness and movement
    • Eating in a way that didn’t send my cortisol through the roof

    …my body finally started working with me, not against me.

    brown tabby cat lying on blue textile

    4. Food Should Nourish You—Not Control You

    For years, I was obsessed with food rules. I labelled foods as good or bad, convinced myself carbs were the enemy, and spent way too much time feeling guilty over what I ate.

    But here’s what actually worked:

    • Eating balanced meals that kept me full (protein, carbs, healthy fats, fibre)
    • Stopping the binge-restrict cycle and allowing myself to eat without guilt
    • Focusing on how food made me feel, rather than just the calories

    Once I let go of food anxiety and all-or-nothing thinking, I actually started enjoying food again—while still losing weight.

    5. Exercise Should Feel Like Self-Care, Not Punishment

    When I started my weight loss journey, I hated exercise. I thought it had to be miserable, painful, and exhausting. So, naturally, I avoided it.

    Everything changed when I stopped forcing myself to do workouts I hated and started finding movement I enjoyed:

    • Running—because I love the feeling of progress
    • Weight training—because it makes me feel strong and capable
    • Walking & hiking—because I actually enjoy it, instead of forcing myself to do HIIT

    If your workouts make you dread movement, it’s time to change them.

    Low-Effort Self-Care

    Want to upgrade your self-care without the stress? This series is all about realistic, low-effort self-care that actually fits into your life—no guilt, no overwhelm, just small changes that make a big difference.

    Explore the full Lazy Girl Self-Care Series:

    1. The Lazy Girl’s Guide to Self-Care: How to Feel Better with Minimal Effort
    2. The Best 5-Minute Self-Care Hacks for Busy Women
    3. How to Create a Self-Care Routine That You Actually Stick To
    4. How to Practice Mindfulness Without Meditating for Hours
    5. The Best Self-Care Ideas for When You’re Burnt Out
    6. How to Make Exercise Feel Like Self-Care (Not a Punishment)
    7. The Connection Between Self-Care & Sustainable Weight Loss
    8. How to Prioritise Yourself Without Feeling Guilty
    9. How to Reset Your Life When You’re Feeling Stuck

    Pick one, start small, and give yourself permission to make self-care easy.

    Final Thoughts: Weight Loss That Feels Good = Weight Loss That Lasts

    The reason I kept failing at weight loss for years was because I treated it like a punishment. The reason I finally lost 80lbs and kept it off? I learned to take care of myself instead of punishing myself.

    If you:

    • Move in a way you enjoy
    • Eat meals that nourish you and keep you full
    • Prioritise rest and stress management
    • Ditch the guilt and listen to your body

    …then weight loss will take care of itself.

    next up: How to prioritise yourself without feeling guilty—because self-care isn’t selfish, it’s necessary.

    📌 Pin this for later! ⬇

    Self-Care and Sustainable Weight Loss
  • Personal Development

    The 1% Rule: How To Better Yourself Every Day Without Overwhelm

    1% rule

    Let’s be honest—most people decide they want to reinvent themselves and immediately try to change everything at once. They dive headfirst into a new self-improvement routine, convinced that this time, they’ll finally stick to it. But a few weeks later, the motivation fizzles out, and they’re right back where they started. If that sounds familiar, don’t worry—you’re not the problem. The problem is trying to overhaul your entire lifestyle overnight instead of focusing on small ways to improve your life one step at a time. The solution? The 1% Rule.

    This little gem is about getting 1% better every single day. No dramatic overhauls. No setting yourself up for failure with impossible routines. Just small, manageable improvements that add up over time.

    So, in this post, I’m going to break down:

    • What the 1% Rule Is (and Why It Works)
    • How Small Changes Lead to Big Results
    • How to Apply It to Different Areas of Your Life
    • How to Stay Consistent Without Overwhelm

    Let’s get cracking.

    Table of Contents

    What is the 1% Rule? (And Why It Works)

    The 1% Rule is simple: instead of trying to reinvent yourself overnight, you focus on tiny, daily improvements.

    This concept comes from marginal gains theory (a fancy way of saying ‘small changes add up’). The British Cycling Team used this approach to go from meh to medal-winning legends by improving the tiniest details—tweaking bike seats, optimising sleep, even learning how to wash their hands properly to avoid illness. (I seriously recommend reading more about this here!).

    You can do the same in your own life. Whether you want to get fitter, smarter, richer, or just feel like less of a chaotic mess, small ways to improve your life every day will get you there.

    The 1% Rule is all about consistency, but let’s be honest—building habits that actually stick is a whole other challenge. If you’re tired of falling off track, check out Mastering Habit Formation and Behaviour Change for Your Health to learn how to create habits that last.

    Check it out here!

    Why it works:

    • Small improvements feel easy. You’re not overhauling your whole existence overnight, so it doesn’t feel impossible.
    • It stops the all-or-nothing trap. Instead of “I skipped one workout, so I might as well give up,” you just aim for small progress.
    • It compounds over time. One tiny change today, another tomorrow, and suddenly you’ve got real momentum.

    Bottom line? Progress is progress, no matter how small.

    The Morning Sidekick Journal - Habit Tracker Journal!
    The Morning Sidekick Journal - Habit Tracker Journal!
    $29.70

    The Morning Sidekick Journal is a must-have for building solid morning routines. It’s super easy to use and keeps you motivated to stick to your goals every day. Perfect for anyone craving structure and consistency! 🌞📖 - Brooke

    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:08 am GMT

    How Small Changes Lead to Big Results

    You know how people say, “Little things make a big difference”? Turns out, they’re right.

    If you improve by 1% every day, by the end of the year, you’ll be 37 times better than when you started. That’s not woo-woo motivational nonsense, that’s actual maths.

    Meanwhile, if you do nothing? You stay the same—or worse, you slide backwards.

    So, do you want to be 1% better or 1% worse each day? The choice is yours.

    You can’t improve if you don’t believe you can. That’s where growth mindset comes in. If you’ve ever found yourself thinking, I’ll never be that disciplined, it’s time to shift your perspective. Read Growth Mindset: Why It’s Essential for Self-Motivation and Personal Improvement to start rewiring your thinking for success.

    Check it out here!

    Applying the 1% Rule to Different Areas of Your Life

    Right, let’s make this practical. Here’s how to use the 1% Rule in different areas of your life, whether you want to get stronger, smarter, or just feel more in control.

    Fitness & Health

    • Swap one unhealthy snack for something better. No need to go full salad mode.
    • Add five extra minutes of movement. Even if it’s just dancing in your kitchen.
    • How to stay disciplined diet? Start by drinking more water or adding protein to meals—simple, right?

    Productivity & Work

    • Spend two minutes clearing your workspace—it helps more than you think.
    • Write one extra sentence on that project instead of waiting for a magical burst of motivation.
    • Plan tomorrow’s tasks in a planner PDF before you finish work. Future you will thank you.

    📌 Pin this for later! ⬇

    1% RULE

    Mental and Emotional Health

    • Read one page of a book that helps your personal improvement.
    • Take three deep breaths before reacting to stress. Yes, it actually helps.
    • Start a self care bullet journal to track your mood and habits.

    Self-Discipline & Confidence

    • Set a ridiculously easy goal (like 5 minutes of something productive) and practice self discipline by sticking to it.
    • Take a second to notice and celebrate tiny wins. This builds self confidence that keep you going.
    • If you’re working on self reinvention, stop waiting for the “right time” and start with one tiny action today.

    Pick one area, one tiny action, and just start.

    How to Stay Consistent Without Overwhelm

    This is where most people struggle. Starting is easy—sticking with it is the real challenge.

    Here’s how to make sure you don’t throw in the towel:

    1. Make it so easy you can’t fail

    If it feels like too much effort, shrink it. Want to start working out? Do one squat. Want to read more? Just one sentence.

    The goal is to build momentum.

    Motivation is great… until it disappears. The real secret? Consistency. If you struggle with sticking to your habits when the excitement fades, Consistency Over Motivation: 5 Ways to Stay on Track will help you keep going—even on tough days.

    Check it out here!

    2. Track your progress (without going overboard)

    A simple checklist or self care bullet journal can help you stay on track. No need to obsess—just a little accountability.

    3. Stack your habits

    Tie your new habit to something you already do:

    • Do five squats after brushing your teeth.
    • Drink water before your morning coffee.
    • Write down one thing you’re grateful for before bed.

    4. Celebrate the small wins

    Did you drink an extra glass of water? Brilliant. Did you move your body for five minutes? Fantastic. The more you put yourself first and recognise progress, the easier it is to keep going.

    Final Thoughts: The Magic of 1% Improvements

    Look, I know it’s tempting to wake up and try to reinvent yourself overnight. But real, lasting change? It happens one small step at a time.

    The 1% Rule is how you go from where you are now to where you want to be—without burning out.

    So, here’s your challenge: What’s one tiny change you can make today? Pick one and start now. No waiting until Monday.

    No overthinking. Just action.

    Because you matter, and your progress—no matter how small—is worth celebrating.

    📌 Pin this for later! ⬇

  • GLP-1 Tips

    5 Tips for Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining

    So, you’ve been riding the GLP-1 wave—whether it’s Zepbound, Mounjaro, or Wegovy—and now, you’re thinking about life after coming off GLP-1. Maybe your prescription is ending, maybe you’ve hit your goal weight, or maybe you just want to see if you can keep the weight off without it.

    But let’s be real—the fear of regaining weight is real. You don’t want to undo all your hard work, and you definitely don’t want to end up in that vicious cycle of losing and gaining all over again. (We’ve all been there!)

    The good news? You CAN maintain your weight after GLP-1—as long as you have a solid plan.

    This isn’t about going back to old habits or relying on willpower alone. It’s about keeping the results you worked so hard for while enjoying food, movement, and life.

    Let’s talk about exactly how to transition off GLP-1s without losing control.

    Table of Contents

    1. Understand What Changes When You Stop GLP-1s

    First things first—your body WILL change once you stop taking GLP-1 medications. The trick is to expect it, prepare for it, and have a strategy in place so it doesn’t throw you off track.

    Here’s what happens when you come off GLP-1s:

    • Your appetite will increase. The hunger suppression fades, and you may feel hungrier than you’ve been in months.
    • Digestion speeds up. No more slow gastric emptying—this means food moves through your system faster.
    • Weight fluctuations happen. A little water weight gain is normal, but this doesn’t mean you’re regaining fat.
    • Energy levels may shift. Some people feel more energetic, while others take time to adjust.

    The key? Don’t panic. These changes are normal, and with the right plan, you can maintain your results without stressing over every meal.

    2. Keep Eating Like You’re Still on GLP-1

    One of the biggest mistakes people make? Going back to old eating habits too quickly.

    The habits you built on GLP-1 meds—like eating more protein, controlling portions, and focusing on nutrient-dense foods—are exactly what will help you keep the weight off.

    Stick to these principles:

    • Prioritise protein. Protein keeps you full, prevents muscle loss, and stabilises blood sugar. Think chicken, eggs, Greek yoghurt, tofu, or protein shakes (perfect for a GLP-1 breakfast idea).
    • Eat high-fibre foods. Fibre helps with satiety and digestion. Load up on berries, leafy greens, oats, and chia seeds.
    • Plan your meals. Whether it’s a Medi Eats Meal Plan, Beyond Diet Meal Plan, or Trizepitide Diet, the key is to have a structure so you don’t fall into mindless snacking.
    • Hydrate! Just because the medication isn’t slowing digestion anymore doesn’t mean you can skimp on water.

    3. Control Hunger Without Overeating

    When you stop taking GLP-1s, you might feel hungrier than usual—and that’s normal. But just because you feel hunger doesn’t mean you need to panic eat everything in sight.

    How to manage hunger post-GLP-1:

    ✔ Slow down your meals. Your stomach isn’t used to handling larger portions yet—give it time. Eat mindfully, chew slowly, and give your body a chance to recognise fullness.

    ✔ Use volumetrics eating. Think high-fibre, high-water foods like soups, salads, and stir-fries to feel full without overeating. I have a whole post on volume eating here!

    ✔ Focus on whole foods over ultra-processed ones. Highly processed foods (think crisps, sugary cereals, and fast food) can spike your hunger and cravings, making it harder to listen to real hunger cues. Instead, stick to nutrient-dense, whole foods like lean proteins, fibre-rich veggies, and healthy fats to keep you satisfied for longer.

    ✔ Follow the 80/20 rule. 80% whole, nutrient-dense foods, 20% flexibility. This way, you fuel your body well while still enjoying treats in moderation—because let’s be honest, life without a bit of chocolate isn’t fun!

    ✔ Eat high-protein snacks. Keep hunger at bay with Greek yoghurt, boiled eggs, cottage cheese, or a handful of nuts. High-protein foods help regulate appetite and prevent muscle loss post-GLP-1.

    📌 Pin this for later! ⬇

    coming off glp-1

    4. Keep Moving to Maintain Your Metabolism

    Your metabolism naturally slows down when you lose weight—but you can keep it strong by staying active.

    The best exercises for maintaining weight loss:

    • Strength training (2-3x per week). Keeps your metabolism high and prevents muscle loss.
    • Daily movement. Walking, yoga, or even a simple at-home workout helps keep your body engaged.
    • Low-impact cardio. Swimming, cycling, or incline walking—nothing extreme, just consistent movement.

    Pro tip: If you’re working at a desk all day, consider a walking pad to keep your steps up effortlessly.

    5. Avoid the “All or Nothing” Trap

    One of the biggest dangers after stopping GLP-1 medications? Falling into the all-or-nothing mindset.

    You might think:

    • “Well, I’m not on the medication anymore, so I’ll just eat whatever.”
    • “I gained 2lbs, so I’ve already failed.”
    • “If I’m not losing weight, what’s the point of trying?”

    STOP.

    Sustainable weight loss isn’t about perfection—it’s about consistency.

    Here’s how to stay on track:

    • Accept that weight fluctuates. A couple of pounds up or down is NORMAL.
    • Keep tracking habits, not weight. Focus on protein intake, movement, hydration, and sleep.
    • Don’t quit healthy habits just because you’re off the meds. The medication helped, but you did the work—and you can keep doing it.

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Want better results from your GLP-1 meds?

    Then you need more than just the injection. The GLP-1 Success Blueprint Bundle is your no-fluff digital sidekick for losing weight, feeling amazing, and actually staying consistent.

    Inside, you’ll get a full guide, two mini books, cheat sheets, and trackers to help you:

    • Eat enough protein (without living on shakes)
    • Tackle side effects without losing your mind
    • Stay consistent when motivation vanishes
    • Keep the weight off long-term – even after meds
    • Actually understand what your body needs

    Tap here to learn more and grab your bundle

    Final Thoughts: You’re in Control!

    Coming off GLP-1 medications doesn’t mean you’re doomed to regain weight. With the right habits, you can maintain your results long-term—without stressing over every bite.

    Your Post-GLP-1 Action Plan:

    • Keep eating protein-rich, high-fibre meals to stay full.
    • Manage hunger with structured meals and smart snacks.
    • Stay active with strength training and daily movement.
    • Avoid the all-or-nothing mindset—small habits matter.
    • Plan ahead so you don’t fall into old eating patterns.

    This is the final post in my GLP-1 weight loss series, and I hope you’ve found these guides helpful in making your journey easier, more sustainable, and—most importantly—successful!

    Whether you’re just starting, in the middle of your journey, or transitioning off, remember: you’re in control, and small, consistent habits will always win in the long run.

    Before you go, don’t forget to download your FREE GLP-1 Success Checklist to keep everything on track! Just sign up for my newsletter, and I’ll send it straight to your inbox. ✅ Sign up here!

    📌 Pin this for later! ⬇

    coming off glp-1
  • Weight Loss

    5 Common Mistakes People Make on GLP-1 Medications (And How to Avoid Them)

    Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound can be a game-changer for weight loss, but just because your appetite is smaller doesn’t mean your diet doesn’t matter!

    If you’re making the wrong food choices, skipping meals, or ignoring key nutrients, you could be slowing down your results without even realising it.

    But don’t worry—I’ve got you! In this post, I’ll break down the biggest diet mistakes people make on GLP-1 medications and exactly how to fix them so you can lose weight efficiently, stay full, and feel your best.

    Table of Contents

    1. Not Eating Enough Protein

    One of the biggest mistakes people make on GLP-1 medications is not getting enough protein.

    Since Ozempic, Wegovy, and Mounjaro suppress appetite, you might be eating less overall, which means you need to prioritise protein even more.

    Why This Is a Problem:

    • Protein helps preserve muscle mass, especially during weight loss.
    • It keeps you fuller for longer, helping you avoid unnecessary snacking.
    • Low protein intake can lead to muscle loss instead of just fat loss.

    How to Fix It:

    • Aim for high-protein GLP-1 meals like lean meats, fish, eggs, Greek yoghurt, tofu, and legumes.
    • Incorporate whole food protein sources in every meal.
    • Use Glp1-friendly recipes that prioritise lean proteins over empty calories.

    Pro Tip: Try Zepbound meal ideas with protein-packed options like grilled chicken with roasted veggies or a Semaglutide-friendly omelette with cheese and spinach.

    2. Eating Too Few Calories

    Because GLP-1 medications reduce hunger, many people end up eating too little, thinking fewer calories = faster weight loss.

    But undereating can actually slow your metabolism, leaving you feeling sluggish and hitting plateaus.

    Why This Is a Problem:

    • Your body burns fewer calories when it senses too little food.
    • Low energy levels can make it harder to stay active.
    • Extreme calorie restriction can lead to binge eating later on.

    How to Fix It:

    • Follow a balanced meal plan and try to eat 5 small meals a day to spread your intake throughout the day.
    • Eat nutrient-dense meals that provide energy while keeping portions manageable.
    • Try a Volumetrics diet meal plan, which focuses on high-volume, low-calorie foods that keep you full.
    cauliflower with green vegetable

    3. Overeating Processed & Sugary Foods

    Some people think GLP-1 medications let them eat whatever they want and still lose weight—but unfortunately, that’s not how it works!

    If you fill up on processed foods, you could slow progress and trigger unnecessary cravings.

    Why This Is a Problem:

    • Ultra-processed foods spike blood sugar levels and lead to crashes.
    • Sugary snacks don’t keep you full, making you eat more later.
    • Processed foods often lack essential nutrients like fibre, protein, and healthy fats.

    How to Fix It:

    • Choose whole food protein sources over processed alternatives.
    • Swap sugary snacks for something like Greek yoghurt with berries or protein smoothies.

    📌 Pin this for later! ⬇

    GLP-1 Medications

    4. Ignoring Hydration

    GLP-1 medications slow digestion, which means drinking enough water is crucial to prevent constipation, dehydration, and nausea.

    Many people don’t realise they’re not drinking enough until they start feeling sluggish.

    Why This Is a Problem:

    • Dehydration makes you feel hungrier, even when you’re not.
    • It can cause headaches, fatigue, and slow digestion.
    • Proper hydration helps your body metabolise fat more efficiently.

    How to Fix It:

    • Drink at least 2–3 litres of water daily.
    • Add electrolytes if you feel fatigued.

    Pro Tip: Keep a water bottle with you at all times and aim for hydration-focused meals, like soups, smoothies, and water-rich fruits.

    5. Not Prioritising Fibre Intake

    Since GLP-1 medications slow down digestion, eating low-fibre foods can lead to constipation and bloating.

    Fibre keeps your gut happy, helps control blood sugar levels, and makes you feel fuller for longer.

    Why This Is a Problem:

    • Low fibre intake leads to sluggish digestion.
    • You may feel bloated, constipated, or uncomfortable.
    • A lack of fibre causes blood sugar spikes, affecting weight loss.
    sliced fruit and kiwi on plate

    How to Fix It:

    • Increase fibre gradually – Avoid bloating by slowly adding more fibre-rich foods.
    • Try fibre supplements if needed – Psyllium husk or Benefiber can help meet daily needs.
    • Choose whole grains – Swap white rice and bread for quinoa, brown rice, or whole wheat options.

    Pro Tip: Add avocados, leafy greens, and legumes to support digestion and boost satiety.

    Next Steps:

    Still not sure which one is right for you?

    Final Thoughts

    Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound is a game-changer for weight loss—but let’s not kid ourselves into thinking they do all the work. You still need to fuel your body properly if you want to feel good, stay energised, and actually see long-term results.

    Think of it like this: You’ve been handed the keys to a Ferrari, but if you chuck in the wrong fuel—skipping meals, eating too much junk, or ignoring basic nutrition—you’re not going to get very far.

    You’ll be sat there, wondering why your energy is in the gutter and why you’re feeling sluggish. No, it’s not the meds—it’s what’s on your plate!

    So here’s the plan: prioritise protein like it’s your best friend, because it’ll keep you full and stop your muscles from disappearing. Eat enough calories so your metabolism doesn’t go on strike. Ditch the ultra-processed stuff and go for whole foods that actually do something for your body. Drink your water, because dehydration is not the vibe. And for the love of all things good, get that fibre in—your gut (and the toilet) will thank you.

    This isn’t about being perfect. It’s about making small, smart choices that add up. You’re already doing the hard part by taking action—now let’s fine-tune things so you can feel amazing, stay consistent, and smash your weight loss goals.

    📌 Pin this for later! ⬇

    GLP-1 Medications

    Studies

    GLP-1 medications like Ozempic, Wegovy, and Mounjaro are highly effective for weight loss but require dietary adjustments to maximise results (Kute et al., 2024).

    Protein intake is crucial during weight loss on GLP-1 medications to prevent muscle loss, as these drugs reduce overall appetite (Mazzaferro et al., 2024).

    Eating too few calories can slow metabolism, reduce energy levels, and lead to plateaus in weight loss (Kute et al., 2024).

    Processed and sugary foods spike blood sugar, trigger cravings, and hinder weight loss progress on GLP-1 medications (Mazzaferro et al., 2024).

    Hydration is key as GLP-1 medications slow digestion, increasing the risk of dehydration and nausea (McKay et al., 2011).

    Fibre intake is essential to avoid constipation and support gut health, as these medications delay gastric emptying (Mahase, 2023).