Claire Nutrition Coach

In January BBC Panorama aired - Britain's Obesity Crisis, Are Weight Loss Drugs the Answer.

One lady featured was Kelly, who shared her experience with Wegovy, also known as the "skinny jab."

Dr Amati pointed out to her that “The danger is that as you rapidly lose weight, you also lose lean muscle mass”

“Losing lean muscle mass is not good for long term health”

“Having reduced lean muscle mass puts you more at risk of metabolic disease… long term puts you at risk of frailty”…

Kelly said that she didn’t realise how important lean muscle mass was.

Dr Frederica Amati also said:

“It’s dangerous to take drugs without supervision and knowing that it’s crucial to maintain muscle mass through appropriate nutrition and resistance training”.

The key takeaway here is that even with weight loss drugs, we must prioritise the right nutrition and resistance training to shed body fat effectively, as opposed to simply losing weight.

There are no magic pills, sustainable weight loss requires consistent effort and lifestyle changes.

I’ve put together a nutrition based guide to show you exactly what foods will help preserve your muscle mass, help keep cravings at bay and promote long term health.

It’s called Curb Your Cravings and you can get it for £9.99 link in comments.

“How to lose belly fat” is one of the most commonly googled health and fitness related questions.

Once we hit our 40s, hormonal changes can lead to unwanted fat accumulation around the stomach, causing self-consciousness for many of us.

Find out the best strategies on how to lose belly fat and check out this blog:

There will never be a good time to lose weight.

We can’t wait for the perfect time, it will never come.

We’re always going to have busy lives…

Work commitments, family and friends will pull us in different directions.

When we wait for life to be “perfect” before starting something…

What we’re doing is delaying our progress and results.

We stay stuck.

This is one of the biggest barriers that people put in their way.

Meanwhile, life is moving on.

Often the difference between those who successfully lose weight and those that don’t…

Isn’t because of genetics/metabolism or ability.

It’s because they take imperfect action.

The best time to start is right now.

All you have to do is comment “action” and I’d love to have a chat about how I can help.

Client review from Beth who joined my 6 Week Kickstart Your Weight Loss programme.  If you’d like more info dm me “kickstart”.

“Sleep has been a massive change for me, and I never realised how much it effects all aspects of my life.

Another huge change for me as been losing the ‘weekend’ mindset. I no longer starve myself in the week and then overindulge on the weekend. Instead I eat well all week and allow myself the odd ‘treat’ which then stops me craving and over eating on the weekend.

I also have more energy and desire to keep active. I love getting out for a walk and hitting my step goal every day. Its also give me a hour on my own (away for the kids) to enjoy a good audio book or podcast.

Overall my health and wellbeing has change dramatically and I am starting to see my old self again. It’s an amazing programme that has changed my whole outlook on health eating and exercise rather than yo-yo diets and extreme fitness regimes, both of which are unrealistic and in the long term I have ended up gaining the weight back and more.

It is easy to follow and the 6 weeks give me time to make changes gradually, and stick to them. The daily videos and recipes were really helpful but to be honest the most beneficial aspect for me was the little check in messages and constant positivity and encouragement. 

Claire also went above and beyond in finding information and links for my children to help with their sleep and eating habits. I really appreciated this, as it wasn’t something she needed to do 😊

When I was struggling Claire was always positive and made me focus on how well I was doing and what I had achieved so far. Claire was never judgemental or made me feel like I wasn’t doing enough.

I am really surprised how easy it was for me to get out of my old habits. I have been on and off diets for the past 3 years, trying to lose the weight I gained after turned 40, but nothing has worked! As this programme is designed for women of my age it is perfect and realistic too. No ‘loose a stone in a month’ attitude but a change of lifestyle”.

I've never coached anyone who's had support from a qualified nutrition coach.

Yet, I’ve coached countless women—nearly all of them—who’ve tried Slimming World, Weight Watchers, Juice diets, Cambridge, Keto, Cabbage Soup Diet, Detox diets, and more.

What does that tell you?

These women, like many others, have invested time, money, and energy into diets that promise quick results.

Yet they often come to me exhausted, frustrated, and defeated—feeling like they’ve failed when, in reality, the system has failed them.

So, I ask you: why continue down the path of short-term fixes, when what’s missing is the professional support to make a real, lasting transformation?

Dm me “info” if you want things to change.

Are you nourishing your body with the right foods to avoid nutritional deficiencies?

I cover why some vital nutrients might not be fully absorbed, and why relying solely on government recommendations might not be sufficient for optimal health.

Find out what foods will help and how some supplements can be a good insurance policy.

Are you a woman over 40 who's been through the dieting rollercoaster or is struggling with weight loss challenges due to hormonal changes?

Are you feeling sceptical about investing in a coach because of past disappointments or doubting your ability to lose weight at this stage of life?

If so, I have something that can restore your confidence, deliver results, and won't break the bank.

In this guide, you'll:

• Gain the knowledge and insights to understand what's happening in your body when it comes to shedding those extra pounds. It's different from what you've heard in dieting clubs.

• Learn how protein impacts hormones and helps maintain muscle as you age. Discover the various types and quality in different foods.

• Shift your focus from the scale to body composition. Understand the critical difference between losing fat and overall weight for lasting results.

• Enjoy a handy shopping list: I’ve done the legwork for you, providing a comprehensive list of high-protein foods found in UK supermarkets. It includes calorie breakdowns and protein content for each item, making healthier eating convenient.

• Practical examples and visual aids show you how to effortlessly include protein in every meal.

Oh and did I mention that implementing the advice I give will not only help you shed those pounds but also conquer those cravings.

Get Your Guide Today for Only £9.99:

I always say it: you can lose weight without exercising - science backs this up even though lots of strangers on the internet like to argue with me about this.

One of my clients has already lost over a stone, and they did it while navigating a busy summer full of social events.

Now the fact she had so many social events at this stage was actually brilliant.

Life doesn’t stop just because you are losing weight - the whole purpose of coaching is to help you navigate all this as this is reality.

Just to give you some background, she has a very busy, stressful, and sedentary job.

On average, she does around 5,000-6,000 steps a day (see Steps graph) and hasn’t done any exercise during the programme, mainly because she doesn’t enjoy it.

If you look at the body weight graph, you'll see that the scale fluctuates, which is completely normal.

From June 28th to July 26th, my client felt frustrated, thinking she wasn’t making progress.

This period happened to include a lot of social events to celebrate her Birthday, so we mapped out the days.

Out of 35 days, 18 were going to be more challenging due to these events, but that still left 17 days where she could work toward her goal.

This was a big mindset shift. In the past, she would have fallen into an all-or-nothing mindset, but this time we planned breaks so she could enjoy her birthday celebrations.

Despite feeling frustrated, she kept going, and I reassured her that maintaining weight during such a busy time is still excellent progress - I also know from experience that any increase in scales was down to water retention.

She trusted my advice and kept going - you can see how well she’s done.

We’re still working together as she’s decided to stay on with me for another 3 months.

Going forward, we're focusing on shifting away from the all-or-nothing mentality and moving beyond just watching the scale.

Over the next three months, we’ll prioritise higher-value goals, like how much better she feels when eating more nutritious food.

Clothes that didn’t fit three months ago, now fit comfortably, and she can keep up on walks with friends without feeling exhausted.

Her resting heart rate has decreased, indicating that her heart is now working more efficiently, requiring less effort to pump blood throughout her body (see heart rate graph).

Previously, she would experience a slump one week out of every four, lacking the motivation to do anything.

That no longer happens.

These are the high-value goals we're focusing on—it's not just about the scale.

What’s stopping you from achieving the same?

Imagine what you could achieve with the right mindset and support!

I’m here to help you make it happen, all you need to do is reach out to me.

Dm me “interested” and I will get the conversation started.

Client review

I completed the 4 week Christmas Resilience Challenge with Claire and it was brilliant. Not only did I lose 8lbs, but, more importantly, I also learnt to think about food and exercise in a completely different way. Claire helps you to think about the way you eat in a lifelong way so that you move away from the 'diet' mindset. The Facebook group and regular Zoom calls are also amazingly supportive and encouraging environments. Definitely recommend!

If you’ve asked yourself why can’t I lose weight, then you’ve probably had a history of yoyo dieting, tried every diet under the sun, and are feeling really confused about what to do next.

If your belief in your ability to lose weight is at rock bottom, I’m here to tell you that I’ve helped women in exactly your situation.

When I created this guide, I asked myself this:

Where were my clients going wrong before they started working with me?

What are they doing now, that has enabled them to lose weight and keep it off?

This guide will tell you exactly what that is.

I’ve given you my 5 top tips that you can start implementing straight away if fat loss is your goal.

Best of all it's FREE - link to download is in the comments

I currently have 5 spaces this month for my group coaching programme 6 Week Kickstart Your Weight Loss.

This is specifically for women over 40 where we’ll focus on achieving your fat loss goals with personalised guidance and support.

Investment: Only £250 for the full 6 weeks—this is the last time it will be offered at this price!

Would you like to join? Dm me “info” and I will send you the details.

Who benefits when your energy is high?

Who benefits when you’re in a good mood?

Who benefits when you sleep better?

Who benefits when you feel more confident?

Who benefits when you join in with activities?

All the people around you that you give your energy to.

But let’s not forget one crucial person—you.

When you prioritise your health and well-being, it has a knock on effect in every area of your life.

I know you find it difficult to put yourself first but can you see how this benefits everyone around you when you do?

Investing in your health is never selfish.

I know from personal experience that when you’re deficient in a vitamin or mineral, it can make you feel awful.

For me, it was iron so I felt extreme tiredness and that was impacting my mood and productivity.

I also know how easy it was to remedy the problem and how much better I felt after it.

That’s why I’m so passionate about sharing this insight with you.

Now, most women are aware of the importance of iron in our diet.

What’s less known about is how important magnesium is, especially as we get older and if you are peri-menopausal.

Check out this blog to find out more.

Protein is crucial for bones because it makes up roughly 50% of the volume of bone (and about one-third of its mass).

Just like muscles need protein to repair and grow, bones need protein to maintain their structure and strength.

This ongoing need for protein is why a regular dietary intake of protein is crucial for bone health, particularly for women as they get older.

If you want to lose some weight AND you want to ensure your bones stay strong and healthy well into old age - you can kill two birds with one stone by doing one thing.

Consuming more protein.

If you’re unsure where to start, how much you should be eating, different sources you can eat…

Get a copy of my guide that shows you how to easily double your protein intake.
Yours for only £9.99
https://clairenutritioncoach.co.uk/paid-resources/

Last week, I asked whether a personal trainer's appearance influences people's decision to work with them.

The reason behind my question is that I’ve been facing a change in my own health and fitness.

I’ve not been feeling like myself for a long time and I’ve been back and forth to doctors about my tiredness and fatigue for probably about 2 years now.

To cut a long story short, two weeks ago I finally got an answer - I have underactive thyroid.

My symptoms were pretty similar to perimenopause; tiredness like nothing I can describe, difficulty concentrating/brain fog,slow movements and thoughts, low mood/depression, muscle aches and joint pain, dry skin (cracked lips) and lastly - weight gain!

It’s been a massive relief to finally have some answers at last.

My situation did make me think on how people might judge me based on my current appearance if I were working as an in-person personal trainer.

The truth is, I haven’t been exercising as much because I no longer enjoy it—my joints are too painful, and my body shape has changed as a result.

This experience has taught me how quickly life can change and how little control we have over what’s around the corner.

I’m now on lifelong medication, something I never imagined needing before.

Despite these challenges, I wanted to emphasise that my appearance has had no influence on helping my clients get to their health goals.

I may be the most unfit and chubbiest I’ve ever been, but they are still smashing it 🙂

My experience of feeling like utter s**t and thinking that I was losing my marbles has made me a more empathetic coach.

It’s my education, knowledge and experience that has allowed me to help my clients - not how I look.

If you’re ready to make a change and want to work with someone who understands the ups and downs of health firsthand, I have 5 spaces opening in my group coaching programme 6 Week Kickstart Your Weight Loss.

Dm me info and I'll send you the details.

I used to provide mobile personal training sessions but realised it wasn’t serving my clients.

It was the standard model of charging for 10x sessions and you pay for an hour of my time each week.

For some clients, they believed that having one or two training sessions a week, was the answer to their weight loss problems…

I quickly found out, training a client for an hour each time didn’t address what the main issues were for the other 23hrs of the day.

Especially in terms of lifestyle factors…

The problem with in person PT sessions is that it doesn’t get to the root cause of behaviour change.

Some people still believe that there’s more value by paying for 10x sessions with a PT…

But that way of thinking is a false economy…

Because after the hour session, that would be it.

My current clients understand that training two times a week is not going to make any kind of dent in their overall calorie expenditure.

It’s what we do for the rest of the time that has the biggest impact on weight loss…

That’s why my online programme focuses on giving you the best 1-2-1 support as and when you need it using a proven strategy.

If you want more than an hour’s workout.

And…

Would rather pay for results then comment “results” below and I’ll personally message you back with some details.

Do you have doubts about whether coaching will work for you?

So did this client.

In the past, she had tried all the well-known diets but in her words “didn’t stick to things”.

Her obstacles are similar to many other clients I coach:

· Sedentary job
· Tried many plans before and got bored of what she was eating because it involved eating the same things
· Ended up thinking about all the things she couldn’t have and would crave those things
· Worried about her health as she was getting breathless going up the stairs.
· Didn’t enjoy cooking so this needed to be kept simple. She is a busy working mother and a single parent
· Had got in the habit of relying on takeaways for convenience
· Hated cardio but like strength training
· Confidence was getting affected by appearance

We developed a plan of attack together with sustainability in mind:

· Restraint over restriction was the mantra
· The client had a “sweet tooth” so it was important that she allowed herself a chocolate bar each day to satisfy that craving.
· Worked on adding more veggies to her current meals – her life wasn’t turned upside down but we gradually built up.
· Designed a strength training plan that would fit into her schedule.
· Looked at what she had coming up over the 90 days so we could plan strategic breaks from her diet (one of the most underrated tools).

During the 90 days she lost an incredible 19lb.

She said it “didn’t even feel difficult” and fitted into her life.

Would you like some information on how I can help you achieve the same?

DM me the words "GET FIT" and I'll send some info across 🥳

PS - some recent updated photo's added as well

Are you a yo-yo dieter or perimenopausal woman struggling with weight loss due to hormonal changes?

If what used to work no longer does, I have an opportunity for you.

Would you like to shed 14-21lbs in the next 90 days and take back control of your health, energy levels, and gain the tools to sustain your results?

With my nutrition based approach, not only will you reduce body fat, but you'll also preserve muscle mass for lasting results.

This programme isn't suitable for women seeking:

❌ Quick fixes
❌ Deprivation of foods they enjoy
❌ A diet plan to follow

This is for women who want to:

️✔ Have personalised support to lose between 14-21lbs
️✔ Reduce cravings, enjoy eating regular meals, and feel full (instead of guilty).
✔ See a reduction in energy dips (because you’re fuelling your body properly).
️✔ Finally feel excited about your weight loss journey, instead of feeling like you’re going on yet another diet (that doesn’t work).

Ready to take charge of your health and feel more energetic?

I have 3 spaces to help you on my 1-2-1 Revive Programme.

DM me “interested” or drop a 😃 below and I will explain the next steps.

Prevention is a tough sell.

Did you see the new report about dementia on the BBC breakfast? There are now two new dementia risks identified: high cholesterol and failing eyesight.

Scientists have identified 14 health issues which, if reduced, could theoretically prevent nearly half of all dementia cases worldwide.

When interviewing the two ladies about the report, Naga Munchetty said, "We know that most of this can be prevented by eating healthier, exercising, reducing alcohol, not smoking…so what needs to happen for the message to get through?"
One lady replied, "I think we need more education around it."

I would disagree with this. We all know this stuff.

The problem isn't ignorance; it's human nature.

Prevention never seems to sell.

Something I see a lot of, specifically when it comes to losing weight, is that we prioritise immediate results over long-term benefits.

Preventive measures don’t offer the instant gratification that quick fixes or treatments do.

We face upfront costs—whether it's time, effort, or money—which can be daunting, even though they lead to significant long-term savings and health benefits.

We often don't consider that investing in our health now can lead to the most substantial benefits 20 years down the line.

Why? Because the payoff feels distant and uncertain.

How many of us have the mindset of "It won't happen to me," and end up not feeling the need to act right away?

We tend to be a reactive lot and only do things when the s**t hits the fan and that’s nobody’s fault. Life can be busy, stressful and hard. I’m sure if we only worked 3 days a week we would all have more time to exercise and cook from scratch right?

There’s no point in looking back and blaming ourselves for what we should have done.

But we can change things now.

Our bodies are amazing machines and we can repair, reduce, even reverse the damage if we start to look after it.

But that won’t happen until you change your mindset and start making changes.
These changes don’t need to turn your life upside down, it’s often small consistent changes that have the biggest impact.

So, if you're perfectly content with waiting for a crisis to motivate you, then by all means, keep doing what you’re doing.

But if you're ready to take control and start making positive changes now, reply with "chat" and let’s get the ball rolling.

Liver disease now stands as the primary cause of death among those aged 35 to 49 in the UK. Since 1970, liver disease-related deaths have surged by an astonishing 400%.

With 63% of UK adults grappling with obesity or being overweight, it’s estimated that one in three has early-stage NAFLD. Check out my blog to read about the symptoms and what to look for.

If you listen closely to how someone talks and the language they use, it gives a good insight into various aspects of their identity, thoughts, emotions, and intentions.

This is especially important when discussing weight loss. Two types of talk often emerge: sustain talk and change talk.

Sustain Talk
Sustain talk refers to the arguments for not making a change. It reflects the reasons for maintaining the current behaviour.

Example:
"I know I should lose weight, but I really enjoy eating out with my friends, and it's hard to resist all the delicious food. Plus, I've tried diets before, and they never seem to work for me. It's just too much effort to keep up with exercising regularly when I have such a busy schedule."

Change Talk
Change talk, on the other hand, refers to someone’s own arguments for making a change. It reflects the reasons and motivations for changing the behaviour.

Example:
"I've been thinking a lot about my health lately, and I realise that losing weight could help me feel better and have more energy. I want to be able to keep up with my kids and set a good example for them. Maybe if I start with small changes, like cutting back on sugary drinks and going for a walk a few times a week, I can gradually build healthier habits."

Have you thought about which one you use?

Recognising our own patterns of speech and thoughts is the first step towards meaningful change.

Successful weight loss (or any behavioural change) begins with a shift in mindset rather than just focusing on physical actions or diet.

If you're looking for sustainable weight loss, start by changing your mindset.
Dm me “info” and I’ll see how I can help.

✨Client Review ✨

“Claire has helped me understand food and how to balance nutrition and exercise to manage weight loss. Her constant support and guidance has enabled me to keep going, maintaining my motivation to not give up when things got tough.

I found the resources Claire supplied useful, such as her video guides, and our family particularly have enjoyed the recipes she has provided, which have transformed our approach to eating.

In all I lost a stone and I'm well on the way to my weight loss target.”

Are you a yo-yo dieter or perimenopausal woman struggling with weight loss due to hormonal changes?

If what used to work no longer does, I have an opportunity for you.

Would you like to shed 14-21lbs in the next 90 days and take back control of your health, energy levels, and gain the tools to sustain your results?

With my nutrition based approach, not only will you reduce body fat, but you'll also preserve muscle mass for lasting results.

This programme isn't suitable for women seeking:

❌Quick fixes
❌Deprivation of foods they enjoy
❌A diet plan to follow

This is for women who want to:

️✔Have personalised support to lose between 14-21lbs
️✔Reduce cravings, enjoy eating regular meals, and feel full (instead of guilty).
✔See a reduction in energy dips (because you’re fuelling your body properly).
️✔Finally feel excited about your weight loss journey, instead of feeling like you’re going on yet another diet (that doesn’t work).

Ready to take charge of your health and feel more energetic?

I have 3 spaces to help you on my 1-2-1 Revive Programme.

DM me “interested” or drop a 😃 below and I will explain the next steps.

Rebel Wilson’s weight loss journey is a great example of how things should be done.

Her doctor advised her to do lots of walking.

She also follows a high protein diet.

She said:

“I would train at the gym, you know even when I was at my heaviest, like hardcore and do weights and do things where you just feel absolutely exhausted afterwards, and I didn't actually need to be doing that”

Here is the take home message:

You don’t need to be training 7 days a week

You don’t need to do high intensity training

You don’t need to “cut out” all the foods you enjoy.

Be patient, follow a plan and seek expert advice.

DM me “plan” and I’d love to have a chat with how I can help.

Deciphering food labels can be a confusing business.

Many women who come from diet clubs, will understand food as “syns” or “points” without really understanding about calories and the proportions of carbs, fats and protein.

If you're looking to cultivate better eating habits, understanding what’s in the food you eat is an important step so read this blog.