Integral Coaching And Nutrition

This is bang on the money about the benefits of weight bearing exercise, especially for us in the older age groups. Inspirational! Just proves that you're never too old to start lifting weights! If you're interested in giving it a go but don't know where to start, message me.

Wish I could say I made this - but I can’t! Fantastic restaurant in Cascais that has a rather bizarre menu! Burgers and sushi. No prizes for guessing what I chose - fantastic! #cascais #portugal #loveit #sushi #burgers

Bumper crop this year! Even my pear tree has finally produced fruit! @ Integral Coaching and Nutrition

Found this great web page today - full of useful articles and podcasts to help you get fit and eat well!

Did you know that strength training for just 30 minutes twice a week will improve bone density, structure, and strength? And, aside from the making you stronger, fitter and better able to cope with all the things you have to do on a daily basis, strength training becomes more important as you get older, particularly for post-menopausal women. In addition, it also benefits your balance and coordination – again, both important factors for older adults. Fancy trying strength training but not sure or confident where or how to start? Why not message me for a free introductory session?

It’s finally here - and I don’t just mean Friday (though I’m grateful for that too)!! Mamma Mia! Here We Go Again is finally released today! So, to mark the occasion, I’ve made a healthy version of Swedish Meatballs tonight (whilst listening to Abba, of course) and served up with mash and steamed Savoy cabbage! 300 calories and 28g protein per portion (excl. the mash and veggies). #mammamia2 #abba #swedishmeatballs #realfood #healthyfood #foodiefriday #personaltrainer #coatbridge #integralcoachingandnutrition

So true!

Walking is such a great form of exercise! No special equipment required yet it has so many benefits including helping to strengthen joints and muscles, reducing body fat and lowering blood pressure. Had a great walk today with my wee dog, Abbie, for company and burnt almost 500 calories in under an hour!

Friday at last! This week it’s Chinese - but homemade and healthy rather than a take away! I have some bizarre food allergies and a rather severe reaction to MSG! Tonight’s dinner was chicken skewers with a satay sauce and beef and mushroom in an oyster sauce. #chinese #fakeaway #foodiefriday #lowcalorie #realfood #personaltrainer #nutritionadvice #coatbridge #integralcoachingandnutrition

Leisurely start to the day with a long lie and Eggs Benedict (with a low cal hollandaise) with smoked salmon for brunch. #healthybrunch #goodfood #eatwell #personaltrainer #nutrition #coatbridge

Breakfast on the go - fresh raspberries, blueberries, nutty granola and topped off with a big dollop of Greek yoghurt. Takes seconds to throw together and starts the day off nicely. Just over 250 calories and 17g protein. Anyone else got quick and easy breakfast ideas? #healthybreakfast #integralcoachingandnutrition

With this rare Scottish heatwave, thought we'd enjoy the novelty of a spot of al fresco dining in Coatbridge. So it's a Spanish theme this Friday - a mixed paella! Worked out at under 600 calories per serving and 47g protein. #foodiefriday #healthyeating #realfood #personaltrainer #coatbridge #seafood #chicken

Personal trainer offering 1-2-1 or small group training and nutritional advice either in my private gym or your own home. Get in touch to arrange a free consultation - together we’ll develop a programme tailored to your goals and lifestyle. #personaltrainer #coatbridge

Hope you’ve all had a nice relaxing weekend enjoying the sunshine today! Bit of planning and prep for me tonight - meal plan sorted for next week and lunch is ready to grab and go tomorrow.

Friday (at last!!). Healthy fish and chips for us tonight with tartare sauce. I used Vietnamese River Cobbler for the fish (Tesco sell on fish counter as basa) and crushed cornflakes in place of breadcrumbs for an extra crunch! Fish and chips were done in oven and worked out at less than 600 calories per (generous) portion including the peas and tartare sauce!

Want to lose weight or get fit but really not sure where to start? Or even how to get started? Or you just don't have the time for exercise? All of that was me 7 or 8 years ago! Why not get in touch to see how I can help you get fit, lose weight and still fit it in around your busy lifestyle?

Packed lunches for tomorrow sorted - salmon and asparagus salad nicoise made with fresh salmon, lettuce, cherry tomatoes, new potatoes, black olives, asparagus, a hard-boiled egg. (590 cals - 29g carbs, 24g fats and 37g protein).