Weight Loss Motivation

  • GLP-1 Tips

    The Ultimate Beginner’s Guide to GLP-1 Medications: What to Know When You Start

    The Ultimate Beginner’s Guide to GLP-1 Medications: What to Know When You Start

    So, you’re thinking of starting a GLP-1 medication — or maybe you’ve just taken your first dose and your brain is already screaming, “Wait, should I be doing something else?” First things first: take a deep breath — you’re not behind, and you’re not alone. Whether you’re on Wegovy, Ozempic, Zepbound, Mounjaro, or just doing a deep-dive into what they even are, this guide will walk you through the essential info you need before you go any further. This is your complete Beginner’s Guide to GLP-1 Medications — so you can feel confident, informed, and ready to get real results (without the all-or-nothing nonsense).

    Table of Contents

    What Are GLP-1 Medications, Really?

    GLP-1s might sound like a mouthful, but at their core, they’re a group of medications that mimic a natural hormone in your body to help regulate blood sugar, slow digestion, and reduce appetite. The result? Less food noise, fewer cravings, and a whole lot more control over your eating.

    But how do they actually work? What’s the difference between GLP-1 and GIP? And how does that even translate to fat loss?

    Read: GLP-1 Medications 101: What They Are and How They Work

    You’ll learn:

    • How GLP-1 medications support fat loss and appetite control
    • The science behind semaglutide and tirzepatide

    Not Sure If You Qualify?

    Wondering if you’re eligible for GLP-1s? This post breaks it all down — whether you’re in the UK or US — and gives you next steps if you don’t currently meet the criteria.

    Read: How to Qualify for GLP-1s

    You’ll learn:

    • Who qualifies for GLP-1 medications and how to apply
    • How access works in the UK vs the US
    • What to do if you don’t qualify (yet)

    Wegovy, Zepbound or Mounjaro — What’s the Difference?

    Can’t decide which med is right for you? This one lays it all out — from how each works, to side effects, to access in the UK and US — so you can make the choice that actually suits you.

    Read: Wegovy vs Zepbound vs Mounjaro

    You’ll learn:

    • The difference between semaglutide and tirzepatide
    • How each medication compares for weight loss, cost, and side effects
    • Which might work best for your lifestyle and goals

    What the First 30 Days Actually Feel Like

    Your first few weeks can be exciting, confusing, and sometimes uncomfortable. This post breaks down what to expect week by week — from side effects to energy dips to those “I’m full after three bites” moments.

    Read: First 30 Days on GLP-1s: Timeline & Expectations

    You’ll learn:

    • What to expect during weeks 1–4 on GLP-1s
    • How to manage food aversions and low appetite
    • When “food noise” starts to quiet down for most people

    Titration: What It Is, and Why It Matters

    This is the part no one talks about — how dose increases work, and why your side effects might change every few weeks. It’s not just you. Your body is adjusting, and this post helps you do it with confidence.

    Read: Titration 101: How Dose Adjustments Work

    You’ll learn:

    • What titration is and why it’s done slowly
    • How to prep for each dose increase
    • What to eat to reduce nausea, bloat, and burping

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    The Ultimate Beginner’s Guide to GLP-1 Medications: What to Know When You Start

    Mistakes That Sabotage Your Results (and How to Avoid Them)

    There are a few mistakes that almost everyone makes in the beginning — like not eating enough protein, skipping meals, or expecting the meds to do 100% of the work. Spoiler: they won’t.

    The good news? These are all fixable.

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

    You’ll learn:

    • How to stop weight loss plateaus before they start
    • The nutrition mistakes that can make side effects worse
    • Why mindset and habit-building still matter (a lot)

    Your GLP-1 Starter Pack: Tools to Make the Journey Easier

    You don’t need to spend hundreds, but the right tools can make a huge difference — think: protein-rich meal prep, bloat-busting teas, anti-nausea tricks, and small daily habits that keep you consistent.

    Read: 13 GLP-1 Must-Haves to Make Fat Loss Easier (and Faster!)

    You’ll learn:

    • The must-have products that make side effects easier to manage
    • My favourite no-fuss GLP-1 meal planning tools
    • The one supplement I swear by for gut support

    Supplements That Actually Help (and Which Ones to Skip)

    Feeling tired? Struggling with muscle retention? GLP-1s lower appetite — and that can make it tough to get all the nutrients your body needs. This guide walks you through what’s worth adding in, and what’s probably just hype.

    Read: The Best GLP-1 Supplements for Energy, Muscle & Health

    You’ll learn:

    • The most effective supplements for energy, digestion, and sleep
    • How to support muscle retention with nutrition
    • My go-to stack for staying energised (even on low appetite days)

    Want Better Results? Focus on These 5 Things

    The medication helps — but it’s the habits you build alongside it that really shape your results long-term. This post breaks down five simple but powerful strategies that will set you up for fat loss success.

    Read: How to Get the Best Results on GLP-1 Medications: Tips for Success

    You’ll learn:

    • The most effective habits to complement GLP-1 medications
    • How to build a high-protein, nutrient-dense diet
    • The role of exercise and how to avoid muscle loss

    Final Thoughts: Start Strong and Stay Empowered

    GLP-1s can be life-changing — but they’re not magic. They’re a tool. And like any tool, how you use it matters more than what brand it is.

    You don’t need to be perfect. You don’t need to earn your success. You just need to start with the right knowledge and build from there.

    Start here → Grab My Free GLP-1 Kickstart Bundle – Inside you’ll get meal planning ideas, habit-building tips, mindset support, and more.

    You’re doing the hard part. And you’re doing it brilliantly.

    Let’s make it sustainable, powerful, and yours.

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    The Ultimate Beginner’s Guide to GLP-1 Medications

  • GLP-1 Tips

    Wegovy vs Zepbound vs Mounjaro: What’s the Difference (and Which One Is Right for You?)

    Wegovy vs Zepbound vs Mounjaro: What’s the Difference (and Which One Is Right for You?)

    So, you’re ready to start your GLP-1 journey — or you’ve been on one med and wondering, “Am I missing out on something better?” Enter: the comparison chaos. Wegovy, Zepbound, Mounjaro — they all sound like villain names from the Avengers, but they’re actually powerful tools helping thousands of people finally feel in control of their hunger, their weight, and their health.

    But what’s the difference between them? Does one work faster? Are the side effects worse on one? And most importantly — which one should you be on?

    Let’s break it down in plain English!

    Table of Contents

    Wegovy: The OG Weight Loss Game-Changer

    What it is:

    • Brand name for semaglutide
    • Originally developed for type 2 diabetes (as Ozempic), then repurposed for weight loss
    • Taken once weekly via injection

    Pros:

    • Well-researched and widely used
    • Proven to help with significant weight loss (up to 15% body weight in studies)
    • Often first choice in the UK and through NHS Tier 3 services
    • Known for its effect on appetite suppression and food noise reduction

    Considerations:

    • Common side effects: nausea, constipation, fatigue, and that lovely burping thing
    • Weight loss can plateau over time if habits don’t come along for the ride
    • Some people struggle with appetite loss so extreme, they forget to eat (which, FYI, isn’t the goal)

    Mounjaro: The Muscle-Friendly Metabolism Booster

    What it is:

    • Brand name for tirzepatide
    • Originally developed for type 2 diabetes (and still used for that)
    • Works on two hormones: GLP-1 and GIP — fancy, right?

    Pros:

    • Double hormone = potential stronger appetite control and better blood sugar regulation
    • Early studies suggest more fat loss and better muscle retention than semaglutide
    • Some people feel fewer side effects compared to Wegovy

    Considerations:

    • Not officially approved for weight loss in the UK (yet), though used off-label
    • May not be accessible through NHS services — mostly private clinics
    • Higher doses can hit harder, so titration is key (see: your burping, tired, slightly moody week 3)

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    ZEPBOUND

    Zepbound: The New Kid on the Fat-Loss Block

    What it is:

    • Brand name for tirzepatide officially approved for weight loss
    • Basically Mounjaro, but marketed specifically for fat loss rather than diabetes
    • Same active ingredient, different intention (and potentially, different insurance coverage if you’re in the US)

    Pros:

    • Approved for chronic weight management, not just diabetes
    • Strong appetite suppression and real reductions in food noise
    • Likely to become the go-to for people wanting to start with tirzepatide without a diabetes diagnosis

    Considerations:

    • Newer, so fewer long-term weight loss data sets than Wegovy
    • Like Mounjaro, it may come with a hefty price tag if you’re paying out of pocket
    • Some people feel more side effects during dose increases — nausea, tiredness, bloating

    So, Which One Is Right for You?

    Let’s make it easy.

    AboutWegovy (Semaglutide)Mounjaro (Tirzepatide)Zepbound (Tirzepatide)
    Best forNHS access, first-timers, strong appetite suppressionMuscle retention, PCOS, insulin resistance, private careNew starters wanting a weight-loss–focused tirzepatide
    Side effectsMild to moderate nausea, fatigue, constipationCan be gentler for some, but depends on doseSimilar to Mounjaro, may be more intense at higher doses
    Access in UKNHS + privatePrivate clinics only (off-label for weight loss)Not currently available in UK
    Access in USPrescription with insurance (often needs pre-auth); self-pay availablePrescription with or without insurance (for diabetes); often used off-label for weight lossPrescription approved for weight loss; available with insurance or self-pay
    EffectivenessUp to 15% body weight lossUp to 20% in some studiesSame as Mounjaro — potential for higher fat loss, less muscle loss
    Cost (Private)UK: £150–£250/month
    US: $1,000–$1,300/month (full price); may be lower with insurance or savings card    		UK: £200–£300+/month (private)
    US: $1,000–$1,300/month; some discounts with insurance or coupons    		UK: Not yet available
    US: $1,000–$1,300/month; covered by some insurers for weight loss

    Bottom Line: They’re All Tools — Not Magic

    Here’s the truth: Wegovy, Zepbound or Mounjaro? None of these meds are a cheat code.

    But they are powerful tools to help you:

    • Regulate hunger
    • Reduce emotional eating
    • Break out of binge–restrict cycles
    • Stay consistent with a high-protein GLP-1 meal plan
    • Feel stronger, healthier, and more in control

    The difference between Wegovy, Zepbound or Mounjaro will come down to:

    • How your body responds
    • What’s accessible to you (hello, budget and location)
    • And how well you support it with things like meal planning, movement, and mindset

    Next Steps:

    Still not sure which one is right for you?

    Whatever med you’re on — or thinking about — you’re not behind, you’re not broken, and you’re definitely not alone.

    📌 Pin this for later! ⬇

    ZEPBOUND

  • GLP-1 Tips

    How to Qualify for GLP-1 Medications

    Qualify for GLP-1 Medications

    OK, let’s cut through the confusion, because you’re not here to waste time — you’re here to get answers.

    You’ve seen the transformations, the GLP-1 before and after stories, and maybe you’ve wondered, “Could Mounjaro or Zepbound actually work for me?”

    Then comes the doubt spiral:

    “Am I big enough? Is it cheating? Have I tried hard enough?”
    And the worst one: “Do I even deserve this?”

    Let’s nip that in the bud — you absolutely deserve to feel good in your body, and if GLP-1 medications can help you do that while building healthy, long-term habits? Then yes, you’ve got every right to explore it.

    Let’s talk about exactly who qualifies for GLP-1 medications, what to do if you don’t, and how to support your journey with real food, real strategies, and zero shame — whether you’re on tirzepatide, semaglutide, or just getting started.

    Table of Contents

    What Even Are GLP-1s Again?

    GLP-1 meds mimic a natural hormone in your body that slows digestion, reduces appetite, balances blood sugar, and helps you feel full on less food.

    That’s why people on these meds are seeing real results — especially when they’re paired with things like a high protein GLP-1 meal plan, smarter movement, and better self-care habits.

    So, Who Can Actually Qualify for GLP-1 Medications?

    You likely qualify for GLP-1 medications if:

    • Your BMI is 30 or higher
    • OR your BMI is 27+ with a health condition like:
      • PCOS
      • Prediabetes
      • High blood pressure
      • Sleep apnoea
      • High cholesterol

    You’ve tried something already

    Whether it was calorie counting, clean eating, or every meal plan under the sun (shout out to Beachbody, Slimming World, and your “protein and veg” era) — you’ve given it a proper go.

    You’re ready to match the meds with better habits

    Think protein-packed GLP-1 meals, regular movement, and a sprinkle of self-compassion.

    GLP-1 Access in the UK

    NHS

    • You may qualify for Wegovy on the NHS through a Tier 3 weight management service
    • Criteria includes:
      • BMI over 35, or over 30 with a medical condition
      • Must be referred by your GP
      • Long waitlists — but totally free if approved

    Private Clinics

    If you don’t fancy the NHS queue or don’t meet their exact criteria, there are fab private options like:

    • Juniper
    • The Lowdown
    • Numan
    • Superdrug Online Doctor

    You’ll usually need:

    • Your BMI
    • A basic health questionnaire
    • Sometimes a video chat or blood test

    You’re looking at around £150–£300+ per month, depending on your dose and brand.

    GLP-1 Access in the US (From a UK Blogger Who Did Her Homework)

    Okay, full disclosure — I’m based in the UK, so I had to do some proper digging to make sure I got this right for my lovely readers across the pond. If you’re in the States and spot anything that’s changed, drop me a message — I’d love to keep this as accurate and helpful as possible!

    Now let’s talk about how you can actually get your hands on GLP-1s like Mounjaro, Zepbound, Wegovy or Ozempic in the US — because while it’s not always straightforward, you’ve got more options than you think.

    Insurance (AKA the golden ticket… sometimes)

    If you’ve got private insurance, you might be covered for:

    • Wegovy (for weight loss)
    • Ozempic (usually only if you’ve got type 2 diabetes)
    • Zepbound (tirzepatide, approved for weight loss)
    • Mounjaro (tirzepatide for diabetes — sometimes prescribed off-label for weight loss)

    To get approved, you’ll typically need:

    • A BMI over 30, or 27+ with a weight-related condition like high blood pressure, prediabetes, or PCOS
    • A prior authorisation from your doctor (basically, a fancy note explaining why you need it)
    • Documentation showing you’ve tried other weight loss methods already

    Real talk: Even if you tick all the boxes, insurers love to play hardball. Don’t give up — appeal it, resubmit it, chase it down. You’ve got this.

    Paying Out of Pocket (Brace Yourself)

    No insurance coverage? Then it’s DIY time — but it can be done.

    Full retail prices range from $900 to $1,300+ per month (I was shocked with these prices compared to the UK!), depending on the brand and dose.

    Some people are accessing compounded versions through specialised pharmacies at lower costs — but do your research, as quality and legality vary by state.

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    how to qualify for glp-1 medications

    Busting the Biggest Myths About Who Qualifies

    Let’s knock these lies out cold:

    “You have to be diabetic.”
    Wrong. These meds are also approved for chronic weight management — no diabetes required.

    “You need to be really obese.”
    Nope. If your BMI is over 27 and you’ve got a health condition, you could be eligible.

    “It’s cheating.”
    Oh please. Building healthy habits with the help of a medication? That’s not cheating, that’s using every tool available like the boss you are. And even if it is cheating, who cares? It’s not a test!

    How to Talk to Your GP (Without Freaking Out)

    Walk in like the queen you are — you’ve got this.

    • Write down your weight journey
    • Share how weight has impacted your health or energy
    • Ask directly: “Could I be referred to Tier 3 weight management?”
    • And if that’s a no? Look at private options — they’re quicker, and often less scary than you think

    What If You Don’t Qualify for GLP-1 Medications?

    That’s okay. Honestly. You’re not stuck — you’re just getting started. And there’s so much you can do now to support your body, your energy, and your goals.

    You start by building the habits that work with your biology — not against it. The same habits that make GLP-1s more effective are the ones that helped me lose 80lbs without medication. Yep, that was me — huffing through couch-to-5K, figuring out what the heck protein actually is, and learning how to stop swinging between restriction and “sod it, pass the biscuits.”

    I shared the full story here: How I Lost 80lbs Without Hating My Life — and it’s packed with real-life tips you can actually stick to.

    Even without meds, balancing your blood sugar, reducing appetite naturally, and fuelling with high-protein meals will make a massive difference. It’s how I started, and it’s how you can too.

    So whether you’re prepping for future GLP-1 access or just want to feel more in control of your body right now — you’ve already got what it takes.

    A Gentle Word of Caution (Because You Matter More Than a Number)

    I need to say something — and I’m saying it with all the love and care in the world:

    Please, please don’t buy GLP-1 medications from dodgy websites, Facebook sellers, or unregulated sources.

    I get it. Truly, I do. When you’ve been struggling for years, when nothing seems to work, when you feel like your body’s fighting you at every turn… it’s tempting. The ads, the fake reviews, the “pharmacies” with next-day delivery — they make it all sound so easy.

    But your health is never worth the risk.

    These meds are powerful. They can affect your heart rate, your pancreas, your electrolyte levels, your mental health — and if it’s not regulated or legit, you have no clue what you’re putting into your body.

    You deserve proper care. You deserve someone monitoring your progress, helping you navigate side effects, and adjusting your dose safely. And most importantly — you deserve to feel safe and supported every step of the way.

    Losing weight is not worth risking your life. Full stop.

    If you feel stuck or like this is your “last resort,” please know this:

    You are already enough. Your worth is not measured in kilos or calories or clothing sizes. And this journey? It’s not just about shrinking your body — it’s about feeling strong, calm, energised, and in control again.

    There are safe, sustainable ways forward — whether that includes medication or not. You do not need to rush or panic. You are not behind.

    💛 And if you’re feeling lost right now, my inbox is always open.

    The Bottom Line

    If your BMI is 30+, or 27+ with certain health conditions, you could qualify for GLP-1 medications like Mounjaro, Zepbound, Wegovy, or Ozempic. Even if you don’t, there’s so much you can start doing today.

    You don’t need to punish yourself into progress.

    You need tools. Structure. Protein. Patience. And yes — sometimes a little help from science.

    You’re not “too much” for needing help. You’re too brilliant to keep struggling alone.

    Next Steps:

    Still not sure which one is right for you?

    • Grab my free GLP-1 Kickstart Bundle to help you get started on the right foot!
    • Read: Wegovy vs Zepbound vs Mounjaro if you want help choosing the right medication based on cost, effectiveness, and access.
    • Or dive into the GLP-1 Nutrition Guide to start eating for results

    You’re doing the hard thing. You’re showing up. And trust me — you’ve got this.

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    Qualify for GLP-1 Medications

  • GLP-1 Tips

    14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!

    fakeaway

    Alright, love, let’s be real—just because you’re on GLP-1 meds doesn’t mean you suddenly stop craving your favourite cheesy, crispy, saucy, delicious takeaways. But here’s the thing: most takeaway meals are gut-wreckers when you’re on Mounjaro, Zepbound, or Wegovy. They’re loaded with dodgy oils, bloating carbs, and ingredients that’ll have your stomach doing backflips before you even get through your first bite. The good news? You don’t have to give up the flavours you love to stay on track. You just need a cheeky little fakeaway swap that won’t leave you clutching your stomach in regret.

    Table of Contents

    GLP-1 Side Effects & the Foods That Make Them Worse (So You Can Avoid the Struggle!)

    First things first, let’s talk side effects—because if you’re on a GLP-1, you probably already know that while these meds are magic for appetite control, they can also come with a few… let’s say unpleasant surprises.

    But don’t worry—what you eat can make a massive difference in how you feel, which is why every recipe in this Fakeaway book is designed to be side-effect-friendly.

    The Most Common GLP-1 Side Effects

    If any of these sound familiar, you’re not alone:

    • Nausea & bloating – That ugh feeling when food sits like a rock in your stomach.
    • Acid reflux – That lovely burning sensation after a meal (chef’s kiss, but make it painful). A feeling I am very familiar with after suffering with it for 9 months while pregnant.
    • Slower digestion – Meaning heavy, greasy meals can leave you feeling full for way too long.
    • Sudden cravings or energy crashes – Because GLP-1s don’t erase bad food habits, they just mute them.

    Now, the key to avoiding the worst of these side effects? Eating the right foods.

    Foods That Can Make GLP-1 Side Effects Worse

    These are the usual suspects that can turn a nice meal into a nausea-fest:

    • Greasy, fried foods – Burgers, chips, and anything soaked in oil are a one-way ticket to stomach discomfort.
    • Sugary, high-carb meals – White bread, pasta, and pastries can cause blood sugar spikes and leave you feeling sluggish.
    • Heavy dairy – Some people tolerate dairy just fine, but full-fat creams, cheeses, and buttery sauces can lead to bloating and reflux.
    • Carbonated drinks – If you don’t want to feel like an overfilled balloon, steer clear of fizzy drinks and even sparkling water.
    • Overly spicy foods – If you’re prone to acid reflux, hot sauces, chilli, and high-spice meals might make it worse.

    Want to know exactly which foods to steer clear of while on GLP-1 meds like Mounjaro, Zepbound, or Wegovy—and what to eat instead? I’ve got you covered! Check out this guide to the 8 foods to avoid on GLP-1 and why they could be stalling your weight loss. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    Side-Effect-Friendly Foods (AKA What’s in These Recipes!)

    Every recipe in this book is built around foods that nourish your body, keep digestion smooth, and help you feel full without the discomfort.

    • Lean proteins – Chicken, turkey, shrimp, and lean beef keep you full without being too heavy.
    • Gentle-on-the-stomach carbs – Jasmine rice, whole grains, and high-protein wraps are easier to digest than refined white carbs.
    • Healthy fats – Instead of greasy oils, we’re using avocado, olive oil, and almond flour for a better balance.
    • Probiotic-rich foods – Greek yoghurt makes an appearance because it helps with gut health and digestion.
    • Low-sodium, low-sugar sauces – You’re getting all the flavour, without the sugar crash or bloating.

    If you’re wondering how to fill your fridge with GLP-1-friendly foods that support weight loss, prevent side effects, and actually taste good, I’ve got you! Check out my Ultimate GLP-1 Grocery List for high-protein, easy-to-digest meal staples that keep you feeling amazing! The Ultimate GLP-1 Grocery List

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    FAKEAWAY

    Introducing: The GLP-1 Fakeaway Recipe Book

    I’ve put together a FREE recipe ebook packed with high-protein, GLP-1-friendly fakeaway meals that will satisfy your cravings without the side effects. No dodgy ingredients. No food that’ll leave you bloated, nauseous, or running to the loo.

    Just proper tasty meals that help you hit your protein goals and keep your GLP-1 journey smooth.

    What’s Inside?

    • All your favourite takeaway meals—made healthier, higher in protein, and GLP-1 friendly!
    • Side-effect-safe ingredients – no greasy, processed rubbish that messes with digestion.
    • Meals that actually fill you up – because tiny, unsatisfying portions? Not on my watch.
    • Ridiculously easy recipes – because who has time for faff?

    What’s on the menu?

    High-Protein Chicken & Cheese Quesadilla – Crispy, melty, cheesy goodness, but with a solid protein boost.

    Better-Than-Takeout Honey Garlic Shrimp with Rice – Sweet, garlicky, and better than your usual dodgy takeaway container.

    High-Protein Turkey Smash Burger with Avocado Mayo – Juicy, crispy edges, with a creamy avo mayo you’ll want to put on everything.

    Creamy High-Protein Butter Chicken (with Naan or Rice) – Rich, comforting, and still protein-packed? Yep.

    High-Protein Low-Carb Pizza – Because life without pizza is just sad.

    High-Protein Beef & Cheese Taco Bowl – No shell, just all the good stuff in one high-protein bowl.

    Sesame Chicken with Broccoli – A sweet, sticky, crunchy stir-fry fix without the takeaway guilt.

    Lemon Herb Air Fryer Chicken Tenders – Crispy outside, juicy inside, no deep frying required.

    Chicken & Cheese Wrap (Subway Style) – Fresh, protein-packed, and way better than the mystery meat version.

    High-Protein Chicken Ramen – Noodles? Yes. Protein? Yes. Takeaway regret? Absolutely not.

    High-Protein Sushi Bowl – All the sushi vibes, none of the effort.

    Korean Beef Bowl (Korean BBQ Fakeaway) – Sweet, spicy, savoury perfection in a bowl.

    BONUS: Two Dessert Fakeaways!

    High-Protein Vanilla “Milkshake” (McDonald’s Fakeaway) – Thick, creamy, and packed with protein instead of sugar crashes.

    High-Protein Strawberry Cheesecake Mousse – Tastes like a cheat meal, but it’s 100% on-plan.

    Why You Need This Fakeaway Recipe Book

    Look, takeaways are tempting, but they’re also sodium bombs, bloating traps, and digestion nightmares when you’re on GLP-1 meds. This book gives you:

    • Side-effect-friendly swaps – No dodgy ingredients, just food that fuels your weight loss.
    • High-protein meals to keep you full – Say goodbye to cravings and low energy.
    • Quick, no-fuss recipes – Because who has time for complicated cooking?
    • Comfort food that keeps you on track – Lose weight while still loving what’s on your plate.

    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

    Get Your Free Copy Now!

    Why fight your cravings when you can just fakeaway them the right way? Grab your free copy of the GLP-1 Fakeaway Recipe Book now!

    Download Here

    PS: Tried one of the recipes? Let me know which one’s your fave in the comments!

    Need an easy plan to follow?” I’ve put together a high-protein, GLP-1-friendly meal plan that’s balanced, satisfying, and free from the foods that mess with your progress. Check it out here! The Ultimate GLP-1 Meal Plan

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  • Fitness

    Running for Weight Loss: How to Maximise Fat Burn While Running

    running for weight loss

    So, you’ve decided to start running for weight loss—amazing! Running is a brilliant way to torch calories, boost your metabolism, and feel like an absolute powerhouse while doing it.

    But if you think you can just throw on a pair of trainers, sprint down the road, and magically melt fat overnight… well, I hate to break it to you, but that’s not quite how it works.

    I know this because I started running purely for weight loss. I wanted a way to burn fat fast, and running seemed like the best option. But somewhere along the way, something shifted. I stopped running just to lose weight, and I started running because I loved it.

    It became my time to clear my head, feel strong, and move my body in a way that actually felt good—not like some dreaded chore.

    And that’s the real secret to losing weight and keeping it off. Joyful movement—exercising in a way that makes you feel energised, strong, and accomplished—is what keeps you consistent.

    And consistency is what actually gets results.

    That said, there are ways to run smarter, not harder if your goal is fat loss. So let’s get into it—how to burn the most fat while running, stay motivated, and actually enjoy the process.

    Table of Contents

    Before You Get Started

    I get it—starting running for weight loss can feel daunting. Maybe you’re worried about injuries, stamina, or just where to even begin. Trust me, I’ve been there.

    The good news? You don’t have to figure it out alone.

    If you’re new to running or feeling unsure about how to start, check out How to Run When Overweight: A Guide for Beginners. It’s packed with practical tips to help you feel confident, strong, and ready to tackle your running journey—no matter where you’re starting from.

    1. Stop Running at the Same Pace – Switch It Up!

    Your body adapts fast, and steady-state running (while great for building endurance) isn’t the best for burning fat.

    What to do instead:

    • Mix in interval training: Sprint for 30 seconds, walk or jog for 1-2 minutes, repeat.
    • Try hill sprints: Run up a hill as fast as you can, then walk down to recover.
    • Play around with tempo runs: Run at a moderate-hard pace for 10-20 minutes in the middle of your workout.

    Why it works: High-intensity bursts force your body to burn more calories during and after your run. Hello, afterburn effect!

    And if you’re not sure if you’re making the classic running mistakes that slow weight loss, check out Common Running Mistakes Beginners Make (And How to Fix Them) before you go any further.

    2. Run in the Fat-Burning Zone (Yes, It’s a Thing)

    You’ve probably heard about heart rate zones but never really given them much thought. Well, turns out, they matter a lot if you want to burn fat efficiently.

    Find Your Fat-Burning Zone

    • Aim to run at 60-70% of your max heart rate (this is where your body burns more fat than carbs).
    • A good rule of thumb? If you can talk but not sing while running, you’re in the right zone.
    • If you’re gasping for air after 30 seconds, you’re going too hard.

    Why it works: Keeping your run in this zone means you’ll burn more stored fat instead of just carbs from your last meal.

    3. Strength Train – Running Alone Won’t Cut It

    If you’re skipping strength training, you’re missing out on one of the biggest fat-burning boosters.

    What to do:

    • Add strength workouts 2-3 times a week (bodyweight exercises or weights).
    • Focus on legs, core, and upper body—stronger muscles make you a better runner.
    • Do plyometric exercises (jump squats, lunges, and box jumps) to build explosive strength.

    Why it works: Strength training builds muscle, and muscle burns more calories at rest. More muscle = more fat burn, even while you’re chilling on the sofa.

    If you’re struggling with injuries or constant soreness, strength training is even more important. Check out How to Prevent & Recover from Running Injuries so you don’t get side-lined.

    4. Don’t Just Focus on Calories Burned – Focus on Calories Burned After

    Here’s where most people go wrong—they obsess over how many calories they burn during a run. While that number is nice, what really matters is what happens after you stop running.

    The Afterburn Effect (EPOC, if you want to sound fancy)

    • High-intensity runs keep your metabolism elevated for hours after your workout.
    • Sprinting, interval training, and hill workouts are best for this effect.
    • If you’re running purely at an easy pace, you’re missing out on this post-run calorie burn.

    Why it works: Your body works harder to recover from intense workouts, which means you keep burning fat even after your run is over.

    📌 Pin this for later! ⬇

    5. Fuel Your Runs Properly (Because Starving Won’t Help You Lose Weight Faster)

    If you’re skipping meals or barely eating before running, you might think you’re burning more fat—but in reality, you’re just making things harder for yourself.

    How to fuel for fat loss:

    • Before a run: Have a small snack (banana or toast with peanut butter).
    • After a run: Refuel with protein + carbs to help muscles recover.
    • Stay hydrated—dehydration makes your body hold onto weight.

    Why it works: If your body isn’t properly fuelled, you’ll feel sluggish, your metabolism will slow down, and you won’t get the best fat-burning effects from your run.

    6. Be Consistent – Fat Burn Takes Time

    You can’t go for one killer run and expect to wake up looking like a fitness model. Fat loss takes time, consistency, and patience—but if you stick with it, you WILL see results.

    How to stay consistent:

    • Set small goals—run 3-4 times a week instead of aiming for daily marathons.
    • Track your progress—use a running tracker or take progress photos.
    • Don’t give up when the scale doesn’t move—fat loss isn’t always instant, but it’s happening.

    If you’re struggling to stay on track, you need a structured plan. Check out How to Build a Running Routine That You’ll Actually Stick To to make running a habit, not a chore.

    7. Fat Loss Comes from a Calorie Deficit – Here’s How to Do It Right

    Let’s get one thing straight—running alone won’t make you lose weight unless you’re in a calorie deficit (burning more calories than you consume). But here’s the tricky part: you need enough fuel to power your runs while still staying in a small deficit.

    Cut calories too much, and you’ll feel sluggish, weak, and totally unmotivated to run. Overeat, and, well… the fat’s not going anywhere.

    The key is finding balance—fueling your body properly while staying in a slight deficit so you can lose fat, run strong, and recover well.

    How to do it: Focus on nutrient-dense foods that keep you full without excess calories.

    • Protein (chicken, fish, tofu, eggs) helps with muscle recovery and keeps you satisfied.
    • Healthy fats (avocado, nuts, olive oil) stabilise energy levels.
    • Fibre-rich carbs (sweet potatoes, oats, whole grains) fuel your runs without sugar crashes.

    Be mindful of post-run hunger—just because you ran doesn’t mean you should eat back all the calories you burned. Instead of reaching for ultra-processed snacks, plan post-run meals that combine protein + carbs (like eggs on toast or a protein shake with banana) to refuel properly without overdoing it.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Running Smarter = More Fat Burn

    If you want to start running for weight loss, you need to run smart, not just run more. Here’s what to focus on:

    • Mix up your runs with intervals, hills, and steady-state cardio
    • Stay in the fat-burning zone for maximum results
    • Add strength training to boost metabolism and prevent injuries
    • Focus on the afterburn effect, not just calories burned during your run
    • Fuel your body properly so it actually burns fat efficiently
    • Stay consistent—because results don’t happen overnight

    Finally, don’t obsess over the scale—track progress in other ways like how your clothes fit, your energy levels on runs, or how much stronger you feel.

    A 300-500 calorie deficit per day is all you need for steady, sustainable fat loss—anything more and you’ll risk burnout, sluggish runs, and quitting altogether.

    Fuel smart, run strong, and enjoy the process—because feeling good is just as important as losing weight.

    Now, lace up those trainers and go make that run count!

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    running for weight loss

  • Fitness

    How to Choose The Best Running Shoes for Beginners: Find the Right Fit for Comfort & Support

    running shoes

    Ever gone for a run and felt like your feet were personally betraying you? Blisters, sore arches, knees screaming for mercy—yeah, that’s what happens when you’re in the wrong running shoes.

    It’s enough to make you want to chuck the whole idea of becoming a runner in the bin.

    But hold up—what if the problem isn’t you but your trainers?

    Imagine actually enjoying a run (yes, really) because your feet feel supported, your knees aren’t plotting revenge, and you’re not wincing with every step. The right shoes can make that happen.

    So, if you’re ready to ditch the foot pain and finally start running for beginners the right way, let’s get you sorted.

    No fluff, no faff—just the best tips to help you find the perfect pair so you can hit the pavement (or treadmill) without regret.

    Table of Contents

    Why You Need the Right Running Shoes

    Think you can just grab whatever’s lurking at the back of your wardrobe? Think again. Wearing the wrong trainers while running is like trying to run a marathon in flip-flops—sure, you could do it, but at what cost?

    The right shoes will:

    • Keep you comfortable so you don’t feel like you’re being tortured from the ankles down.
    • Prevent injuries (because hobbling around on crutches is not a vibe).
    • Help you actually enjoy running—yes, enjoy it. I know, shocking.

    If you’re just getting into running for women (or men!), sorting your shoes is step one of the master plan.

    And trust me, once you’re laced up in the right pair, you’ll feel like a proper runner—even if you’re still huffing and puffing after 30 seconds.

    How to Choose the Best Running Shoes (Without Losing Your Mind)

    Picking the right pair doesn’t need to feel like decoding ancient hieroglyphics. Here’s your step-by-step breakdown:

    1. Know Your Terrain: Treadmill, Pavement, or Trails?

    • If you’re running outside (on pavement or roads), look for cushioning to absorb impact.
    • If you’re a treadmill warrior (if you’re in the UK like me, I don’t blame you!), you can get away with lighter, more flexible shoes.
    • If you fancy yourself a wild explorer and are hitting trails, go for grippy, rugged shoes that can handle mud, rocks, and whatever nature throws at you.

    2. Get the Right Fit (Or Regret It Later)

    Your shoes should feel snug but not like they’re strangling your feet. You want a thumb’s width of space between your toes and the front of the shoe—otherwise, say hello to black toenails.

    3. Know Your Foot Type (Because Yes, It Matters)

    Are you an overpronator (rolling your foot in too much)? A neutral runner? Got high arches? Different shoes offer different levels of support, so getting this right is key. A proper running shop can do a gait analysis—basically, they watch how you run and tell you if your feet are doing something weird.

    4. Don’t Fall for the “Trendy” Trap

    Look, I get it. Some running shoes look slick. But the coolest-looking pair might also be the worst for your feet. Comfort and support come first. Your knees will thank you.

    📌 Pin this for later! ⬇

    RUNNING SHOES

    Top Running Shoes for Beginners (Tried & Tested Favourites)

    Right, now you know how to choose, here are some solid options to get you started:

    Best for General Running: Nike Pegasus 40

    A great all-rounder. Cushioned, comfy, and light. A solid pick for pavement pounders.

    Nike Pegasus 40
    Nike Pegasus 40
    $80.00
    Get it on Amazon
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    03/13/2025 09:16 pm GMT

    Best for Stability: Brooks Adrenaline GTS 22

    If your ankles like to do their own thing, these will keep them in check.

    Brooks Women s Adrenaline GTS 24 Supportive Running Shoe
    Brooks Women s Adrenaline GTS 24 Supportive Running Shoe
    $139.95
    Get it on Amazon
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    03/13/2025 09:17 pm GMT

    Best for Road Running: Hoka Clifton 9

    Super soft and cushioned—like running on clouds, but without the risk of falling through them.

    HOKA Clifton 9 Women's Road Running Shoes
    HOKA Clifton 9 Women's Road Running Shoes
    $179.95
    Get it on Amazon
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    03/13/2025 09:18 pm GMT

    Best for Wide Feet: New Balance Fresh Foam 1080v12

    Roomy, bouncy, and comfy. Your toes will love them.

    New Balance Women's Fresh Foam X 1080 V12 Running Shoe
    New Balance Women's Fresh Foam X 1080 V12 Running Shoe
    $149.99
    Get it on Amazon
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    03/13/2025 09:19 pm GMT

    Best Budget Option: ASICS Gel Contend 8

    Decent cushioning without the “I’ve just spent my rent money on trainers” regret.

    ASICS Women's Gel-Contend 9 Running Shoes
    ASICS Women's Gel-Contend 9 Running Shoes
    $54.95
    Get it on Amazon
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    03/13/2025 09:21 pm GMT

    What Else You Need to Know Before You Start Running

    Break Them In – New shoes need a few walks or short runs before you start clocking up serious miles. Your feet need time to adjust!

    Replace Them Regularly – Running shoes have a shelf life (like milk, but less smelly). After about 300-500 miles, the cushioning wears out, and your knees start paying the price.

    Socks Matter Too – Cotton socks = blisters galore. Get proper moisture-wicking running socks unless you enjoy suffering.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Ready to Lace Up? Here’s Your Next Step

    Now you’ve got the shoe situation sorted, what’s next? A plan, obviously!

    Check out my guide on How to Start Running for Beginners for a step-by-step eBook that’ll take you from walking to actually feeling like a runner.

    You’ve got this. Now go get those trainers and start becoming a runner—one step at a time.

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    RUNNING SHOES
  • GLP-1 Tips

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

    glp-1 must-haves

    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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?

  • Nutrition

    The Best Nutrition for Leg & Glute Growth – What to Eat for Maximum Gains

    Best Nutrition

    Alright, you’ve nailed the workouts, your glute activation is on point, and you’re lifting those dumbbells, barbells, and kettlebells like a pro. But if you’re not fuelling your body properly, you won’t see as much leg & glute growth as you want.

    Because, here’s the thing – you can’t out-train bad nutrition.

    If you want to grow strong, sculpted legs and glutes, you need a solid nutrition plan just as much as you need a good workout plan.

    Whether you’re training at home with no equipment, hitting the gym machines, or doing a quick, intense resistance band session, what you eat will make or break your progress.

    So, let’s talk the best foods, the right balance of macros, and how to eat to fuel your leg and glute workouts properly. No fads, no crash diets—just real, effective nutrition for real results.

    Table of Contents

    Why Nutrition Matters for Leg & Glute Growth

    You can do all the hip thrusts, squats, and deadlifts in the world, but if your muscles aren’t getting the nutrients they need, they won’t grow. Period.

    For strong, defined legs and glutes, your nutrition needs to:

    • Provide enough protein to repair and grow muscle after your workouts
    • Give you enough energy to lift heavier and push harder
    • Support recovery, so you’re not waddling around sore for a week

    It’s not about eating less—it’s about eating right. Let’s get into it.

    leg and glute plan

    The Best Macronutrient Breakdown for Leg & Glute Growth

    1. Protein – Your Muscle-Building Best Mate

    If you want to grow, you need protein—simple as that. Protein repairs muscle tissue after a workout, helping your glutes and legs grow stronger and more defined.

    Best protein sources:

    • Lean meats (chicken, turkey, lean beef)
    • Eggs (one of the best full-protein sources out there)
    • Fish (salmon and tuna for protein plus healthy fats)
    • Greek yoghurt & cottage cheese (high protein, easy to eat)
    • Plant-based options (tofu, lentils, chickpeas, tempeh)
    • Protein powder (if you struggle to hit your protein target)

    How much do you need? Aim for 0.7–1g of protein per pound of body weight. So, if you weigh 150 lbs, aim for 105–150g of protein per day.

    Struggling to Hit Your Protein Goal? Here’s How to Make It Easy

    Check out High-Protein Hacks: How to Reach 100g Without Even Trying for easy, no-fuss ways to sneak more protein into your day—without constantly thinking about it.

    Check it out here!

    2. Carbohydrates – The Energy You Can’t Skip

    Carbs get a bad reputation, but trust me—you need them. If you want to lift heavier, train harder, and recover properly, carbs are your best friend.

    Best carb sources:

    • Whole grains (oats, brown rice, quinoa)
    • Sweet potatoes (packed with nutrients and great for energy)
    • Fruits (bananas, berries, apples—natural, easy energy)
    • Vegetables (don’t skimp on these—fuel and fibre in one)

    A quick, intense workout demands quick energy, so eating carbs before training helps you push harder and get better results.

    3. Fats – Essential for Hormones & Recovery

    Fats don’t make you fat. In fact, healthy fats help with muscle recovery, hormone balance, and energy levels.

    Best fat sources:

    • Avocados (rich in nutrients and great for satiety)
    • Nuts & seeds (almonds, walnuts, flaxseeds, chia seeds)
    • Olive oil & coconut oil (good for cooking, full of healthy fats)
    • Fatty fish (salmon, mackerel—great for muscle recovery)

    Fats keep you full, help your muscles recover, and support your overall health—don’t skip them.

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    Leg & Glute Growth

    The Best Pre & Post-Workout Meals for Leg & Glute Days

    Pre-Workout: Fuel Up for an Intense Session

    If you want full energy and strength, your pre-workout meal should be a mix of carbs and protein.

    Best pre-workout meal ideas:

    • Oats with banana & peanut butter (slow-release energy, easy to digest)
    • Greek yoghurt with berries & granola (protein + carbs = fuel)
    • Chicken & rice (a classic, but for good reason)

    Post-Workout: Recover & Rebuild

    After an intense barbell, dumbbell, or resistance band workout, your muscles need protein and carbs to recover.

    Best post-workout meal ideas:

    • Protein shake with banana (quick, easy, straight to the muscles)
    • Eggs on whole-grain toast (great mix of protein and carbs)
    • Salmon with quinoa & greens (packed with nutrients and recovery power)

    Hydration & Supplements – Do You Need Them?

    Water is non-negotiable. If you’re training intensely, you’re sweating, and if you’re not hydrating properly, you’re slowing down your muscle recovery.

    Aim for at least 2–3 litres of water per day, and even more on workout days.

    Supplements to consider:

    • Protein powder – If you struggle to hit your protein target
    • Creatine – Helps with strength, endurance, and muscle recovery
    • Electrolytes – Great if you’re sweating a lot during workouts

    Supplements aren’t essential, but they can help if your diet is missing something.

    leg and glute plan

    Putting It All Together – The Best Nutrition Plan for Leg & Glute Growth

    1. Eat Enough Protein

    Your glutes and legs won’t grow if they don’t have the building blocks to repair and strengthen.

    2. Don’t Fear Carbs

    They give you energy to lift heavier, which = better results.

    3. Include Healthy Fats

    Support recovery, satiety, and overall health.

    4. Fuel Your Workouts Right

    Eat before and after training to boost performance and recovery.

    5. Stay Hydrated

    Muscles need water to function properly—simple as that.

    Maximise Your Glute Gains

    Want to take your glute growth to the next level? This series has everything you need—from the best workouts to game-changing nutrition tips. Dive into each post and build stronger, sculpted legs and glutes the smart way.

    Follow this full series and get on the path to stronger, sculpted glutes!

    Final Thoughts: Train Hard, Eat Smart, Grow Strong

    You’ve got the workouts sorted. Now it’s time to fuel your body properly so you can grow your glutes and strengthen your legs the right way.

    A strong body needs the right fuel—and now you know exactly what to eat to see results faster.

    No fads, no starving yourself—just smart, balanced nutrition to support your training.

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    Leg & Glute Growth
  • 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.

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    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.

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    Self-Care and Sustainable Weight Loss
  • 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.

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    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!

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    coming off glp-1