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06/10/2026

Just a handful of the foods I always have in…

Don’t forget to SAVE this for your next food shop!

And if it’s helpful (and you’d like pt 2/3) let me know in the comments below 🙌 ⬇️

05/10/2026

Moving around in circles is pointless … it’s moving in the right direction that gets you lasting results 🔑

Get clear on this first … THEN we map out the daily actions 🙇🏻‍♀️

Comment ‘BLUEPRINT’ below and I’ll send it over to you right away 🫶🏼

Don’t let Q4 of 2026 become a write-off!!It’s a whole 13-week head start to redirect and end the year feeling proud (yes...
03/10/2026

Don’t let Q4 of 2026 become a write-off!!

It’s a whole 13-week head start to redirect and end the year feeling proud (yes you can👊)

📍 Save this post .. pick your ‘one thing’ to start today (see slides above)

If you want the structure, accountability and coaching to actually follow through, that’s EXACTLY what my group coaching is built for 🤝

Comment ‘Q4’ or send in DM and I’ll send you the details 💬

Who’s with us? 🙌

12 years married today ♥️Happy Anniversary my Love!What a time we had in Mexico.. first place we ever went on holiday to...
29/09/2026

12 years married today ♥️

Happy Anniversary my Love!

What a time we had in Mexico.. first place we ever went on holiday together, jokingly we said we’d get married there one day. And we did 🤭

👉 Swipe for the BTS 😂

As well as our own hen & stag.. we had a joint in Mexico (can’t even remember the name of the club?!)

I just remember.. we were all hoping the Jess Glynn song ‘No place I’d rather be’ would come on!! 🎶
Our whole party went absolutely mental when it did!! 💃 🕺

The ‘night before’ dinner with my bridesmaids 🤍

We didn’t have a glam squad!! I done my own make up.. and mums too 🤭

One of our guests done my hair… my bestie done the finishing touches 💕

The ‘home party’ … meaning I got to wear my dress twice (the best bit!)

Dance partners since day 1 🪩🔐

Back when your fav ‘fitness influencer’ used to love a cheeky gin (or 10 🤣)

A little round-up from Thursday’s Women in Wellness event 📸I was invited to speak on the panel.. and came away just as i...
27/09/2026

A little round-up from Thursday’s Women in Wellness event 📸

I was invited to speak on the panel.. and came away just as inspired as I hope everyone else did 💫

Jodie | New Heart🫀| New Legs🦿| New Fight💪🏼 wow, the most courageous and inspiring woman I have ever met
And Gemma Merna | Speaker, Actor & Founder who spoke on the importance of breath and led us all in a powerful meditation at the end 🧘🏻‍♀️

A room full of brilliant women, all showing up for their health and one thing became really clear… whatever stage of life we’re in, we share SO much of the same journey with our hormones and our bodies.

That’s exactly why I do what I do.

We spoke perimenopause, mindset and resetting the road map for how we care for ourselves after 40. Watching that click for people in the room… it was like a collective sigh of relief (we really are in this together)

I left with some gorgeous goodies and a heart full of gratitude ❤️

Thank you for having me Kate LOLA STARR | Conscious Activewear and to every woman who came up afterwards to chat. It’s true what they say.. powerful things happen when women come together 🫶🏼

SHOP the new NOIR by LOLA STARR | Conscious Activewear now 🖤

The WINNER of best Fitness Influencer!!! 😱🏆At the British Fitness Awards!! 🇬🇧I’m still in shock and SO grateful to every...
25/09/2026

The WINNER of best Fitness Influencer!!! 😱🏆

At the British Fitness Awards!! 🇬🇧

I’m still in shock and SO grateful to everyone who took the time to vote for me 🙏
I’m told it was well into the 1000’s! 😮

We also came 2nd in the category of Best Podcast too!! 🎙️😮🥲

THANK YOU ❤️

I actually couldn’t make the event last week, so today I met up with the event organiser Jase to collect my award 🥇 … and of course have a good chat on all things fitness, business and creating impact where it matters most!
(For me that’s always been women’s health)

*In true ‘influencer’ style.. I actually found out the news last week whilst peeling the spuds for our dinner at home 🫣😅

My biggest takeaway from all of this… is that the ‘little things’ really do add up.
There have been countless times I’ve wondered if I’m ‘doing enough’ … if pushing the message of health in a culture of ‘skinny’ is even being heard. These awards are the results of showing regardless.. despite the self doubt.

So, if you’re chipping away at a goal right now, wondering ‘if it’s working’ .. know that this is the part where you KEEP GOING 🔨

The British Fitness Awards

The supplement industry wants you to believe you need 12 different powders 👀 and pills to be ‘healthy’You don’t ✋ Most o...
23/09/2026

The supplement industry wants you to believe you need 12 different powders 👀 and pills to be ‘healthy’

You don’t ✋

Most of what’s out there is clever marketing (and a waste of money tbh)

BUT there are a few supplements which I recommend and that have solid research behind them 💪 and will genuinely support the work you’re already doing!

These are the 3 I take and recommend to the women I work with,

💪 Creatine, for strength, recovery and more
🌙 Magnesium bisglycinate, to support muscles, nerves and your wind-down routine
🥛 Whey protein, to make hitting your protein target easier

Important to remember.. supplements are the finishing touch, not the foundation 🤌

If your food, training, sleep and stress management aren’t in place? NO powder will fix that!
Build the system first, then let these do their job.

Swipe through for the why behind each one 👉

BONUS .. Love.com have given my followers upto 25% off when use the code NICOLAGR

(Or hit link in my bio to go straight to the shop and select now!)

📍 Save this for your next supplement shop .. and tell me in the comments, which one are you already taking?

Transforming during Perimenopause.. She nailed it 🎯And you can too 👀 “But nothing works anymore.. my hormones are wreaki...
22/09/2026

Transforming during Perimenopause.. She nailed it 🎯

And you can too 👀

“But nothing works anymore.. my hormones are wreaking havoc & the weight just won’t shift 😟” I hear you say…

My client above felt exactly the same way.

And so I’ll assure you (as I did her)

Your body is isn’t broken just because your hormones are changing ❌
It’s just time to change your approach…

When my client first came to me, she literally running on empty 🪫

No plan for herself (of course she was making sure everyones else was taken care of.. as we do)
She had no structure … and was just doing her best to get through the day 😟

Like so many women in perimenopause, she felt out of control & as though her body had changed overnight 😔

➡️ Weight creeping on around the middle
➡️ Confidence at an all-time low
➡️ Disconnected from the woman she used to be

After chatting and deciding to work together, we quickly reset the bar 💪🏼
This time with a tailored approach to work with her hormones.. and to fit her actual ‘real’ life

Now?

✅ Fays is over 2 stone down in body fat 🤩
✅ Her waistline is back!
✅ Confidence and energy is fully restored
✅ She has a way of eating and exercising that feels sustainable!
*No more punishing herself to get ‘smaller’

To my fellow Ladies in our 40’s.. I promise,
Perimenopause isn’t the end of our results 💪

But it IS the beginning of having to do things differently

Just look at the GLOW UP in the second pic..

This is what happens when you finally get the support you need 🌟

If you’re struggling.. muddling through still trying to figure out why ‘nothing works anymore’ .. this is you invitation ⬇️

Message the word ‘READY’ and let’s talk about how we can get you off pause .. and smashing your goals 🎯

You don’t need to figure this out on your own anymore 🤝



The compound effect at 43…(not a peptide in sight 😏)A quick share on the stuff that I genuinely feel makes more differen...
20/09/2026

The compound effect at 43…
(not a peptide in sight 😏)

A quick share on the stuff that I genuinely feel makes more difference than most realise…

Take from the list what might work for you and feel free to leave the rest 🫶🏼

⬇️ These are ‘little things’ that are so easy to miss … but if built in as daily habits, WILL create a compound effect ⏳

(And more importantly.. make Eating well & Training hard easier to follow through and do 🔑)

1️⃣ I focus on getting 25g FIBRE daily
*supports digestive & gut health - the gut is where your happy hormone is produced.

2️⃣ NO PHONE in the bedroom at night - GAME CHANGER
*our brains crave the switch off time.. and more importantly at 43 my CNS needs a level of calm that requires the phone to go away

3️⃣ I follow 80/20 rule

80% of food is literal whole food … meat, fish, fruit, veg, smart carbs & healthy fats

20% ‘fun food’ is planned and enjoyed (mostly around stuff with the kids!)

*calorie intake matters but for the body to run optimally it needs nourishment not just ‘less cals’

4️⃣ I READ FOOD LABELS - if the product is laced with inflammatory oil I’m finding a replacement ✋ (stay aware.. some of the best brands contain the biggest quantities of this!)

5️⃣ I never TRASH TALK myself 🧠
This is the quickest path to victim mentality and self sabotage (IMO)

*negative thoughts are a part of life.. it’s up to us to take control

5️⃣ Practice GRATITUDE everyday - mostly on the school drop off with the kids and before bed

6️⃣ READ before bed each night - some nights just 1 page!
Again this is to help my brain relax and support sleep quality

7️⃣ Drink plenty of WATER everyday

8️⃣ Always START the day with 25-40g protein

9️⃣ Aim to leave 2 HOURS between last food of the day and bedtime

🔟 Stay off my phone for at least the first 30mins of every MORNING
(not having it upstairs from the night before helps make this easy!)

A lot of these either support my CNS or gut health… both of which start to shift in perimenopausal years (our 40’s!)

Which one stands out for you?
Or any you’d like to share of your own?! 🤩
Drop them below! 👇

Address

Raffles London At The OWO, 57 Whitehall
London
SW1A 2BX

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