Urban Fox Coaching

Available to download for FREE - link in my bio🦊👌🏻🥵🔥

Can You Overeat Healthy Food? 🥑🍓

Yes, you can.

Healthy doesn’t automatically mean calorie-free or eat as much as you like.
🥑 Healthy foods still contain calories

Take some of our nutritional superstars:
* 🥑 Avocado
* 🥜 Nuts and nut butters
* 🫒 Olive oil
* 🌻 Seeds
* 🍫 Dark chocolate
* 🧀 Cheese
* 🥣 Granola
* 🍌 Dried fruit

These foods can absolutely be part of a healthy, balanced diet — and many provide fantastic nutrients.
But they are also relatively energy-dense, meaning it’s surprisingly easy to eat a lot of calories without feeling like you’ve eaten very much.

🍽️ Healthy doesn’t mean unlimited

If your goal is fat loss, your overall calorie intake still matters.
You could eat the healthiest foods in the world, but if you’re consistently eating more energy than your body needs, you may not lose body fat.

This simply means that portion awareness matters, even with nutritious foods.

One of my favourite strategies is to build meals around foods that give you plenty of volume for relatively fewer calories.

Think:
🥦 Vegetables
🥗 Salads
🍓 Fresh fruit
🥔 Potatoes
🍗 Lean protein
🥣 High-protein yoghurt
🍚 Sensible portions of rice, pasta or grains

These can help you feel satisfied while still allowing room for the more calorie-dense foods you enjoy.

❤️ The bigger picture

Healthy eating isn’t about being perfect.
It’s about creating a way of eating that gives you:

✔️ Plenty of nutrients
✔️ Enough protein
✔️ Plenty of fibre
✔️ Good variety
✔️ Food you actually enjoy
✔️ Appropriate portions for your goals

So the next time you think, “But I’m eating really healthily — why isn’t the weight coming off?”, it might be worth looking at how much you’re eating as well as what you’re eating.

This week’s little challenge 👇

For the next few days, don’t change what you’re eating.

Just become a little more aware of how much you’re eating.

Notice the oils, sauces, handfuls, spoonfuls, snacks and “little extras”.

You might be surprised by what you discover! 😉

The Language We Use About Ourselves Matters

Have you ever noticed that we often speak to ourselves in ways we’d never speak to a friend?

“I’m so lazy.”

“I’ve got no willpower.”

“I’ve ruined everything.”

“I’m useless at sticking to anything.”

The words we use might seem harmless, but over time they shape how we think, feel, and behave.

If you constantly tell yourself you’re lazy, you’ll start to believe it.

If you tell yourself you’ve failed because you had one bad meal or missed a workout, you’re more likely to give up altogether.

But what if we changed the conversation?

Instead of:

❌ “I’m lazy.”

Try:

✅ “I’m finding it difficult to prioritise exercise right now.”

Instead of:

❌ “I’ve completely blown my diet.”

Try:

✅ “I made a choice that wasn’t aligned with my goals. My next meal is a chance to get back on track.”

Instead of:

❌ “I’m not fit enough.”

Try:

✅ “I’m becoming fitter every week.”

The goal isn’t toxic positivity or pretending everything is perfect.

It’s about being honest without being cruel.

The most successful people aren’t necessarily the most disciplined or the most motivated. They’re often the ones who learn to become their own coach rather than their own critic.

Your body hears everything your mind says.

So this week, pay attention to your self-talk.

Would you say those words to your best friend?

If not, why are you saying them to yourself?

This week’s challenge:
Catch yourself using negative self-talk and reframe it into something kinder, more constructive, and more accurate.

Small changes in language can create huge changes in mindset. 💥

What is one negative phrase you’d like to stop saying about yourself? Let us know below. ⬇️🦊

FitnessJourney BeYourOwnCoach 💛🦊💥

15 WEEKS UNTIL CHRISTMAS! 🎄

Yep… 15 weeks! 😳

Before we all start saying “I’ll sort myself out in January…” 😂

Why not make the next 15 weeks count?

Your challenge is simple:

🎯 PICK YOUR CHRISTMAS GOAL

Choose ONE thing you’d love to achieve by Christmas Day.

🏋️‍♀️ TRAINING GOAL
Commit to 3 workouts a week for the next 15 weeks.

🥗 NUTRITION GOAL
Track your food, improve your protein/fibre intake, reduce the mindless snacking — or work towards a realistic weight-loss goal.

🚶‍♀️ MOVEMENT GOAL
Increase your daily steps, get outside every day, or simply become more active.

💪 STRENGTH GOAL
Get stronger, improve your technique, or achieve something you currently struggle with.

🧘‍♀️ WELLBEING GOAL
Prioritise sleep, mobility, stress management or simply making more time for YOU.

❤️ OR… SOMETHING COMPLETELY DIFFERENT!

The point isn’t to be perfect for 15 weeks.

It’s to build 15 weeks of consistency.

Imagine reaching Christmas knowing you didn’t wait for January.

You started NOW.
You kept showing up.
And you made progress. 🙌

🔥 THE FOXY CHALLENGE:

15 weeks.
1 goal.
3 actions each week.
No excuses.
No perfection required. And if you can’t do it alone then talk to me about flexible coaching to keep you on track and accountable🦊 I have some 1-1 spots or online coaching available to suit your lifestyle with full support in training and nutrition.

Drop your goal in the comments 👇

What do YOU want to be able to say you achieved by Christmas? 🎄💪