Coached by Cubby

Coached by Cubby Advanced Nurse Practitioner. Diabetes Nurse
Personal Trainer Helping people build healthier lifestyles

Evidence based things I would do to slow/prevent blood sugar sp*kes if I had diabetes or borderline diabetes - remember ...
17/09/2026

Evidence based things I would do to slow/prevent blood sugar sp*kes if I had diabetes or borderline diabetes - remember - Diabetes is very individual. What works for one person may not work for another 💛

Sometimes it is not all about cutting things out and going without. Sometimes it is about small changes, being aware and mindful.

Understanding food, food groups and how different foods are digested and the effects that has on individual results is vital to better management.

More education, more awareness more support needed 🩷





Some food I have eaten recently in a calorie deficit. No hunger. Good balance. Enjoyed treats. Portion sizes measured an...
14/09/2026

Some food I have eaten recently in a calorie deficit.

No hunger. Good balance. Enjoyed treats.

Portion sizes measured and tracked. Meals out (yes i LOVE eating out) - i also love kit kats - but I dont eat them everyday.

No food groups eliminated.

No misery.

It IS possible to lead a very busy life, make adaptable changes and feel good in yourself.

I promise 🩷🙌




Reality post ❗️ Me in July (left on each p*k) ➡️ Me today (right on each p*k) ▫️Note - scale weight difference = 2lb ▫️T...
14/09/2026

Reality post ❗️
Me in July (left on each p*k) ➡️ Me today (right on each p*k)

▫️Note - scale weight difference = 2lb ▫️

This year, up until July I had lost sight of my own progress and own journey - because I am human.

Having 3 jobs made it extremely difficult for me to prioritise myself. I was slowly losing all my muscle tone that I had built but most importantly - I was starting to FEEL unhappy in myself.

Unhappy in yourself❓️ 🟰 Action needed!!

What has changed❓️
▫️Back to tracking food - completely aware of my calorie intake and macro intake
▫️Meeting protein goals
▫️Consistent workout routine - progressive overload
▫️Increase in cardio and daily step count

What has not changed❓️
▫️My social life, enjoyable experiences, weekends away, meals out, nights out
▫️The amount of workouts I do per week (only the actual workout routine of the consistent progressive overload has changed)

Even though prior to july I was still meal prepping and keeping active - i was not being accountable by measuring my portions, I was also not following a consistent workout routine. I was physically and mentally exhausted. Everyday.

🔺️Morale of the story -

▫️ there will be times in life you cant be perfect, but it doesnt take a life changing amount of change to see differently results.

▫️you dont have to track forever but it is important to remain conscious of your portion sizes to maintain a weight loss - even a healthy diet can be too high calorie if portion sizes are not measured.

▫️Even personal trainers 🏋‍♀️ can struggle - i have a wealth of knowledge on health and fitness - this doesnt make it easy or make me perfect.

▫️Dont strive for perfection. Strive to feel good in yourself, not for a 'specific body'.

Some people may say 'she doesnt have the body for a PT' - well sometimes being fit and active is just about being healthy and happy in yourself - NOT about being 'instagrammable', and thats why I do this job, to help those who just want to feel fitter, stronger and healthier 🩷🙌

And remember❗️ these photos are 2lb different on scale weight. Scales do not always measure progress. There is ALOT more to it.

If weight loss is your goal - then nutrition is your king 👑🔺️All the sit ups in the world wont burn your belly fat and m...
11/09/2026

If weight loss is your goal - then nutrition is your king 👑

🔺️All the sit ups in the world wont burn your belly fat and make it flat.

🔺️All the tricep dips in the world wont solve that part of your arm you dont like.

🔺️All the squats in the world wont tone that part of your thigh you dont like.

❗️UNLESS you follow a good nutritional plan and calorie deficit.

(And that does not mean completely excluding treats)

🏋‍♀️Exercise WILL tone those areas with hard work and consistency, but you cannot target fat burn, those exercises on its own wont solve it.

Exercise will also, significantly benefit your physical and mental health. It will prevent weak bones as you age and help keep you mobile 🚶‍♀️🚶‍♂️

Exercise is not a gym. It is lots of things. Find what works for YOU.

Follow a calorie deficit and factor in things you enjoy. Balance and consistency is key.





This weeks meal prep 🫶 slow cooker chilli with salt and pepper seasoned crispy kale🥬 Thrown into slow cooker (literally)...
07/09/2026

This weeks meal prep 🫶 slow cooker chilli with salt and pepper seasoned crispy kale🥬

Thrown into slow cooker (literally) to avoid a long winded process (I really do not have spare time to be standing cooking meals for the week like most of us dont)

6️⃣ work lunches sorted. 5️⃣0️⃣g protein per serving.

Prep time around 1️⃣0️⃣ mins - then left in slow cooker for 4️⃣ hours while i carried on my day 🙌

Meal prepping does not have to be a complicated long process - also not expensive💲

💲Ingredient cost = approx £10 for the whole lot for 6 meals. Much less than I would spend if buying lunch on the go daily.





Snack wisely 🙌 Calorie difference ➡️ protein difference ➡️ fibre difference➡️ sugar difference. You dont necessarily nee...
02/09/2026

Snack wisely 🙌

Calorie difference ➡️ protein difference ➡️ fibre difference➡️ sugar difference.

You dont necessarily need to 'eat much' to eat too many calories.

Calories are not equal.

you dont need to be hungry❗️. Whatever "diet" in the world you do, puts you in a calorie deficit. Eating more whole foods 🫘🌰🥦and foods with nutritional value with portion control and calorie awareness can help with 'volume eating' which ensures you still get to eat lots of nutritional and tasty foods and feel full and satisfied.

If you are more aware of your portion sizes🍝, your macros and the actual nutritional content of food🍓🥬, it CAN become alot easier to manage a calorie deficit.

That doesnt mean it is easy though‼️. It isnt. But education is a key to being able to understand and action this.

And yes we can factor in things we enjoy (I LOVE a kit kat🍫) - but i dont eat them all the time. We weren't designed to be able to eat ultra processed foods all the time unfortunately🤷‍♀️




Ever think - BUT I DONT EAT THAT MUCH? Food quality is important. Calories are not equal. Ultra processed foods are now ...
01/09/2026

Ever think - BUT I DONT EAT THAT MUCH?

Food quality is important.
Calories are not equal.

Ultra processed foods are now believed to be related to imbalances with hunger hormones. This is because of the sugar sp*kes and insulin surges that come with such foods resulting in insulin resistance.

These are all things going on that we cannot see or feel.

Ultra processed foods are designed purposefully to be highly palatable - this is why you can keep on going and going 🍦🍦🎂🍰🍫🍩🍪🍭🍭🍬🍬 and never feel full.

If you rarely feel full or satisfied and are struggling with blood sugar management, snacking or weight loss then UPFs may be playing a huge part in this.... think food quality.

Change habits. More whole food is needed for health.





New month 🧡🫶 As we head into a new month and approach a new season use it as a time to reset and re-focus your goals. Re...
01/09/2026

New month 🧡🫶

As we head into a new month and approach a new season use it as a time to reset and re-focus your goals.

Review your previous month - what could be different this month?

Month by month those habit changes matter. Every month gone by without change is a delay in reaching your goals.

Keep chipping away.
Change doesnt happen without action.
Remember that your personal goals are important.

Have a positive September 🧡🫶



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Consistency before perfection 👌 Dont let anyone call you 'boring' for staying active on holiday, or for making any choic...
31/08/2026

Consistency before perfection 👌

Dont let anyone call you 'boring' for staying active on holiday, or for making any choices in life which help YOU feel the best version of yourself.

Its taken years of habit building for me to look and FEEL the healthiest and happiest version of myself I have ever felt. That doesnt happen over night or on a 6 week plan (or it does but doesnt last long term).

It happens when you are consistent, dedicated and believe in yourself.

Everyone deserves to feel happy in their own skin.

Its not about looking 'instagrammable' its about longevity, overall health, overall energy and mental well being....

Your health is the wealthiest thing you will EVER own. Invest in it.





#

27/08/2026

Habits habits habies.

Stick. To. Them.

Healthier habits = long term results.

There is no quick fix - if there was, nobody would struggle.

Life long habits are vital.

Choose what works for you.

Stick with it.

Start somewhere.

Start today.

Remember that consistency is the only key.

Progress. Not perfection.




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