Nats Coaching

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Online coach and personal trainer - Qualified Physiotherapist

Helping busy women feel strong, confident & like themselves again ✨

01/10/2026

6 MONTHS SINCE I TOOK THE LEAP 🤍

6 months ago I walked away from 12+ years in the NHS and went fully self-employed 🙊

No safety net ❌ no guaranteed monthly wage ❌ just a lot of hard work, a wee bit of fear 😂 and a decision to take the risk!

What a 6 months it’s been...NATS Coaching has grown more than I could have imagined.
I’ve worked with so many incredible women, launched my first group programme and created something that fits around my life, instead of my life constantly having to fit around work.

One of the biggest things I’ve gained isn’t even business-related. It’s TIME.

Being able to take my kids to school 👦🏼👧🏼
Pick them up
Be there for the little things that actually matter to them!

There have been plenty of "what the f**k am I doing?" moments 😂
Days where I’ve questioned myself.
Days where I’ve worked way more hours than I ever did in the NHS.

But here we are:
6 months fully self-employed 🙋🏻‍♀️
6 months giving NATS Coaching my all
And it's just the beginning 🤍

Here’s to the next 6 months 🥂✨

30/09/2026

I had this conversation with a client today who has worked with me for the last 6 months and is now 4 weeks into NATS 2.0.

She has been SO consistent with her training, nutrition, steps and check-ins ✅ the change in her body has been incredible BUT the change in her mindset and mental health has been even bigger.

So my advice for her this weekend?

Eat as normal Saturday morning.
Then switch off.
Go and enjoy yourself.
No tracking. No guilt ❌

Would this be the advice I’d give every client? No...coaching isn’t about giving everyone the same advice.

For her I know she needs this. She needs to switch off from Mum life for a night, enjoy herself and not think about calories, protein or steps.

And I know she won’t let one night turn into a weekend or "I’ll start again Monday" ❌

She’s built the consistency and mindset to enjoy a night out without feeling like she’s undone everything. Because one day "off plan" is ONE DAY.

12 weeks = 84 days.
One meal is around 5% of your week.

The goal isn’t to be perfect for 84 days. It’s learning that you can enjoy the food, have the drinks, make the memories…and then just get back to normal 🤍💪🏻

27/09/2026

And suddenly it’s the end of September and you realise just how much your life has changed since this time last year...

A completely different life 🤍✨

26/09/2026

This one means a lot to me ♥️

We actually met because I won a competition on her Instagram for some treatments ✨ talk about fate ✨

She'd already spent over a year trying to find a PT who was willing to work with her. She’d spoken to 8 or 9 PTs but one after another she’d been passed onto someone else…who would then pass her onto someone else 🤯

She lives with multiple health conditions, including POTS, which causes exercise intolerance. She wasn’t looking for someone to push her harder. She needed someone who understood her, listened to her body and could adapt exercise around what she was able to manage.

She took 2 buses to come and do one hour of PT with me. And slowly her confidence grew. Not just in what her body could do BUT in trusting her body again.

Eventually she felt confident enough to attend small group PT classes closer to home 👏🏻 something she told me she never would have thought was possible when we first started 🥹

And this is a big part of what makes my approach different. I’m not just a PT...I’m a qualified physiotherapist with over a decade of clinical experience, including extensive experience working with people undergoing heart and lung surgery and those living with advanced heart failure and other lifelong conditions.

That doesn’t mean I have all the answers or that every health condition is something I can personally manage BUT it does mean I have a strong clinical understanding of exercise, physiology, rehabilitation and the complexities that can come with health conditions AND I know when something needs adapting when someone needs a different approach.

Her words say the rest…🤍

If you’ve been putting off getting started because you’re worried your health, injury or limitations mean PT isn’t for you feel free to drop me a message 💌

20/09/2026

2023 → 2026

In this time I completed three 12 week dieting phases.

And the biggest lesson I learned?

You cannot build the physique you want from one diet phase ❌

2023 was my first MTN | Online Fitness & Lifestyle Coaching 12 week peak. I was happy with what I achieved less than a year after my 2nd baby but I knew I had plenty of room to grow 💪🏻

Fast forward to 2025. Another 12 week peak. Again I was buzzing with my results BUT I knew exactly where I wanted to improve...MY BACK

I looked at some of the other girls and thought: "I wish I had a back like that" 👀

So I didn’t just decide I needed to diet harder next time. I needed to build 🫱🏻‍🫲🏼 and that's exactly what I did between my 2025 and 2026 dieting phases ✅

I pushed the weights UP ⬆️
I pushed the calories UP ⬆️
I trained hard 🏋🏻‍♀️
I recovered 🧘🏻‍♀️
And I gave my body time to build muscle ⏰

2026…

WE GOT THE BACK 🥹💪🏼

And that didn’t come from another 12 week diet. It came from the months of work between the diets 💪🏻 Fat loss and muscle building are 2 different jobs. You can’t spend forever in a deficit and expect to get the "toned" physique you are after!!

Sometimes you need to stop trying to get smaller and start giving your body what it needs to grow 💪🏻

2023 vs 2026 pull-up shot 📸

2023 vs 2026 final check in back photo 📸

2025 vs 2026 final check in back photo 📸

2025 vs 2026 photoshoot back shot 📸

15/09/2026

WANT ONLINE COACHING… BUT STILL WANT TO SEE ME IN PERSON? 👀

You don’t have to choose between the flexibility of online coaching and the support of face-to-face PT ❌

Enter: HYBRID COACHING 💻🏋🏻‍♀️

You get all the flexibility and accountability of online coaching PLUS one 1:1 PT session with me every month.

So what does that actually look like?

Your personalised training programme through the NATS coaching app 💻
Personalised nutrition guidance to help you reach your goals without restrictive diets 🥗
Weekly check-ins with feedback and adjustments 📲
Progress tracking so we’re looking at more than just the number on the scales 📈
Direct support from me throughout the week 💬
WhatsApp community for extra support and motivation 🤍
Coaching Hub packed with educational videos and resources 🎓

AND…

ONE 1:1 PT SESSION EVERY MONTH 🏋🏻‍♀️

This is your chance to get proper hands-on coaching, work on technique, push your weights, build confidence and ask all those questions that are sometimes easier to work through face-to-face.

You’ll have your programme to follow independently, with me in your corner throughout the month 🫡 then we use our face-to-face session to really fine-tune, progress and level you up 🔥

Perfect if you:
* Want accountability but need flexibility around work/kids/life
* Enjoy training independently but want expert guidance
* Want to feel more confident in the gym
* Know what to do but struggle to stay consistent
* Want regular face-to-face support without committing to weekly PT

Online coaching flexibility + face-to-face coaching = the best of both worlds 🤍

Think this sounds like you?

Comment “HYBRID” for more info 💌

14/09/2026

I’m not saying alcohol is “healthy” 😂

BUT I also don’t believe that you need to live a completely alcohol-free, perfectly tracked life to make progress.

Your results are built on what you do consistently - not the odd night out or drinks with the girls 🍷

Train hard. Eat well most of the time. Get your steps in. Drink your water. Prioritise protein. Enjoy your life.

Because if your “healthy lifestyle” leaves no room for the things you actually enjoy…how sustainable is it really? 🤍

09/09/2026

THE POINT OF A REVERSE DIET 👇🏼

These photos are my sister at the end of her last dieting phase vs NOW.

She weighs more now.

Increased weight ⚖️
Increased calories 🍽️
Increased strength 🏋🏻‍♀️
Increased muscle 💪🏻
Still training hard & consistently 🔥

She’s spent YEARS grafting in the gym, so after finishing NATS: New Attitude Towards Strength, instead of jumping straight into another diet we spent time building 💪🏻

The more muscle you have, the stronger and more capable you are 👊🏻 AND the more calories your body burns "at rest" 🔥

And this is where the reverse diet becomes so valuable. We’ve now got a stronger version of her going into her next 12-week dieting phase. She doesn’t need to slash calories as low as possible. She has more muscle, more strength and a higher calorie intake to start. The goal isn’t to spend your entire life dieting ❌

Sometimes you need to eat more, train hard, build muscle and give your body time to adapt before dieting again. Otherwise you'll end up with the same end result 👀

So yes, the scales have gone up but so has everything else 📈💪🏼

Can't wait to see what she can achieve with NATS 2.0 📸

If you’re constantly dieting, dropping calories lower and lower but not seeing the progress you want, maybe it’s time to look at the bigger picture 🖼️

Want help figuring out whether you need to diet, maintain or build? Send me a message 💌 xo

08/09/2026

Happy World Physiotherapy Day 🫶🏻

Today felt like a good excuse to talk about my 13+ years as a physio and how much of it still comes into what I do now ♥️

My last role was Prehabilitation Lead in cardiothoracic surgery, helping people get as fit and strong as possible before major heart and lung surgery🫀🫁

This year’s theme is all about the role of physiotherapy and physical activity in the prevention, management and rehabilitation of cardiovascular disease 🏃🏻‍♀️

And it’s made me think about how much this actually links into what I do now as a coach. You don’t have to wait until something goes wrong before you start looking after your body ❌ strength training, regular movement and staying active are things we can do now to support our health, strength and function for the future.

I’m not just helping women change how their bodies look. I’m helping them build strength, move more, learn how to train properly and create habits that support their health long-term 🧘🏻‍♀️

So I might have I’ve swapped my NHS uniform for gym clothes 😂 but my physio background still plays a massive part in how I coach.

Different setting, different goals…BUT the same belief that looking after your body now is always better than waiting until you have to 💪🏼♥️

If you’re ready to stop putting your health and strength on the back burner and start investing in yourself, I'm here to help 🫶🏼

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Barrhead

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https://linktr.ee/natscoaching

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