Wellness with Claire

WELLNESS WEDNESDAY 🌿

As we head into autumn, the mornings get darker, the evenings get longer and for some of us, our mood and energy can take a little dip too. 🍂

Seasonal Affective Disorder (SAD) is a form of depression linked to seasonal changes, and even if you don’t experience SAD, less daylight can affect your sleep, energy and motivation.

Here are a few simple ways to support yourself through the darker months:

☀️ Get outside in natural daylight
Try to get outdoors during the day, ideally earlier rather than later. Even on a cloudy day, outdoor light is much brighter than indoor light. A morning walk can be a great way to start the day.

🥗 Nourish your body
Regular, balanced meals can help support energy levels. Think plenty of vegetables and fruit, wholegrains, protein-rich foods and healthy fats. Don’t forget to stay hydrated too!

💪 Keep moving
You don’t need to do a huge workout. A brisk walk, some stretching or simply getting up and moving regularly can make a difference to how you feel.

😴 Keep a regular routine
Try to maintain consistent sleep and wake times and make time for things that help you unwind.

❤️ Stay connected
The darker months can make us want to hibernate, but spending time with friends, family or your community can be really beneficial for your wellbeing.

And remember, you don’t have to wait until January to start looking after yourself. Small changes made now can help you feel better going into winter.

If your low mood is persistent, severe or affecting your everyday life, speak to your GP or a healthcare professional. ❤️

✨ Feeling like you could do with a little more support with your nutrition, energy or wellness goals?

I offer personalised wellness evaluations, both in person and online, and I’d love to help you get started.

📲 Message me to book yours.

🌿 Wellness Wednesday 🌿

Life is busy!

Between work, family, appointments, social plans and all the little things that fill our days, it’s so easy to put ourselves at the bottom of the list.

But looking after yourself doesn’t have to mean finding an extra hour in your day.

✨ A nutritious breakfast instead of grabbing something on the go
💧 Keeping a water bottle with you
🥗 Making one simple, balanced choice at lunchtime
🚶‍♀️ Taking 10 minutes for a walk
😴 Getting to bed a little earlier
🧘‍♀️ Taking a few minutes to breathe and reset

Small habits, done consistently, can make a big difference.

And if you’re not sure where to start, why not book a Wellness Evaluation? 💚

It’s a simple opportunity to take some time for you, look at where you are now, discuss your goals and identify some realistic steps that could fit around your busy life.

No judgement, no pressure — just a conversation focused on you and your wellbeing. 🌿

📲 Message me to book your Wellness Evaluation and let’s find some simple changes that work for your lifestyle.

Because you deserve to be on your own to-do list too. ❤️

🌿 🌿 WELLNESS WEDNESDAY 🌿

Are you getting enough fibre?

Fibre might not be the most glamorous part of nutrition… but it’s a BIG deal when it comes to our health! 💚

The NHS recommends that adults aim for around 30g of fibre every day, yet most of us are eating considerably less than that.

So why does fibre matter?
✨ It helps keep our digestive system healthy
✨ It helps prevent constipation and keeps things moving
✨ It can help us feel fuller for longer
✨ A high-fibre diet is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
And fibre isn't just about bran and brown bread! 😋
You can boost your intake by including more:
🥣 Oats and wholegrain cereals
🍎 Fruit and vegetables
🥔 Potatoes with the skin on
🍞 Wholemeal and wholegrain bread
🍚 Brown rice and wholegrain pasta
🫘 Beans, lentils and chickpeas
🥜 Nuts and seeds

A really simple goal is to include a source of fibre at every meal, rather than trying to get 30g all at once.

And don't forget your fluids! 💧 Fibre works alongside fluid to help keep your bowel movements soft and regular.

💚 Not sure whether your current diet is giving you everything your body needs?
Sometimes it's hard to know where you're doing well and where there might be room for improvement.

If you'd like to understand more about your nutrition, body composition and healthy habits, message me to arrange a Wellness Evaluation. We can look at where you are now and identify some simple, realistic changes that could help you move towards your goals.

📩 Drop me a message to book your evaluation — I'd love to help you!

✨ Living life to the full – that's what this journey is all about! 🎾💚

When Rose came to me for a Wellness Evaluation back in March, she wanted to improve her health and feel better. Fast forward a few months, and not only is she continuing to achieve incredible results, but she's doing things she never imagined she'd do.

Today she told me she'd joined Beverley Tennis Club and is loving playing tennis! 🥰 She said it's something she would never have seen herself doing before she started her nutrition journey. For me, that's even more rewarding than the numbers on the scales.

And those numbers are pretty amazing too...
🌟 7kg lost
🌟 4.4% body fat lost
🌟 2 litres of visceral fat reduced
🌟 1 year younger metabolic age
🌟 7.1% increase in muscle mass
🌟 2.6% increase in body water
🌟 66.5cm lost overall – including an incredible 36cm from her midsection!

These results aren't just changing Rose's body, they're changing her confidence, her energy and the way she's living her life.
I couldn't be prouder of everything she's achieved, and I'm so grateful to be part of her journey. 💚

If you've been thinking about making a change but aren't sure where to start, why not book a FREE, no-obligation Wellness Evaluation? Together we'll look at where you are now, where you'd like to be, and create a plan that's tailored to you.

📩 Send me a message to book your free evaluation. Your own success story could start today.

🌿 Wellness Wednesday 🌿

We all have the same 24 hours in a day, but our priorities shape how we spend them.

It's so easy to put everyone else first, our families, work, friends and endless to-do lists. But if your health is always at the bottom of the list, eventually it catches up with you.

Prioritising your wellbeing isn't selfish; it's one of the best investments you can make. When you have more energy, better nutrition, improved sleep and feel healthier, you're able to show up as the best version of yourself for everyone around you.

Ask yourself today: What am I doing to make my health a priority?

If you're ready to feel healthier, have more energy, manage your weight, or simply discover where you could improve your wellbeing, I'd love to help.

💚 Message me to book a free, no-obligation Wellness Evaluation. Together we'll look at where you are now, where you'd like to be, and create a simple plan to help you get there.
Your future self will thank you.