5 Signs your not getting enough protein

5 Signs your not getting enough protein


OK … so let’s talk about protein! For starters, it’s also called the “building block of life” so there’s a pretty good indication of how important it really is. It helps you rebuild, recover, and heal from injuries and illnesses! It helps you KEEP your muscle … rather than burn it off if you’re losing weight, and it plays a big role in many of your body’s functions.

The part that confuses people is how much you actually need. And that answer really depends on a few things … like how active you are, what your goals are, and even your age! When it comes to how many GRAMS you need every day … that can be anywhere from .36 grams per pound (or 0.8 grams per kg) for untrained, healthy adults, all the way up to .6 to .9 grams per pound (1.4 to 2.0 grams per kilogram) for people who do high-intensity training. To keep it simple, the range is between 10% to 35% of your daily calories.

Very few healthy people actually have a protein deficiency … but whether they are getting ENOUGH protein for their goals is another matter. Here are some signs you might need more protein! Now, it’s important to note that all of these issues can be related to other health conditions, so it’s a good idea to ask your doctor if you’re noticing them.

#1: You feel hungry even if you’re eating enough. Among many other things, protein helps keep you feeling full through the day. It’s considered the most satiating nutrient and can help keep your appetite at bay between meals. It really does make a difference!

#2: You notice your bruises aren’t healing as fast as normal, or you feel like your workout recovery is slower, with more soreness. This can be because the protein collagen, which is found in connective tissues, plays a role in helping your body heal and repair itself!

#3: You notice your skin, hair, or nails are lacklustre, or maybe your hair isn’t growing as quickly or isn’t as thick as normally is. This is because your hair, skin, and nails are made up of proteins like elastin, collagen, and keratin.

#4: You feel tired and weak. Studies have found that not eating enough protein for even just a week can affect your muscles! Especially those responsible for your posture and general movement. Protein also helps your body maintain its muscle mass if you’re losing weight, which can be very important for your keeping up your strength.

#5: Your mood. Proteins play a big role in all the chemicals and enzymes in your body. That includes neurochemicals that can affect your brain and your mood, like dopamine and serotonin. Those are just a few signs you may not be getting enough protein! Research shows that spreading your protein intake out over the course of the day is the best bet for making the most of it.

So my tip is to make sure you’re eating something with protein in it at every meal! I hope this list helps you make informed choices to help you reach your goals. If you are looking to feel more fit for everyday life, improve your strength, incorporate practical and healthy habits into your lifestyle, etc., I’m here for you. All you need to do is get in touch with me anytime.


Grab my FREE Protein-Packed Breakfast Recipe Book! (Limited Time)🔥

What you eat for *breakfast* can have a BIG impact on your results! I’m talking about:

🤩Keeping you feeling full & satisfied

🔥Fueling you with lasting energy

🥦Giving you the nutrients to reach your goals

🌞Setting the tone for your entire day!

The book is loaded with breakfast recipes & meal ideas to get your day started off right.

Some of the deliciousness you’ll find inside:

  • Simple, make-ahead breakfasts,
  • Fast & easy choices
  • Perfect Smoothie formula
  • Meal prep ideas
  • Plant-based options
  • Grab & go meals
  • Tips & tricks to boost your results.

You can download a copy right now as my gift to you! https://p.bttr.to/3ezNxRN

Best wishes,

Christy x

A sneak peak of some of the info in this 28 page guide.

How I got my mojo back

How I got my mojo back


I try very hard to live a healthy balanced lifestyle. I normally eat well and exercise daily. However, if I am honest, the lockdown has taken its toll on me. I have enjoyed a few extra glasses/bottles of wine, my food choices have not always been good and fitting in plenty of exercise has been tricky (mostly due to lack of motivation) The cycle I found myself in was 100% down to my lifestyle choices. I lacked energy, focus; my mood was low; all this I know was due to poor food choices, too much alcohol, lack of sleep and exercise! I knew this was not a long-term issue for me and as soon as I felt ready to get back into my routine I would bounce back quickly because for me I much prefer how I feel on the inside when I’m in control of my diet and lifestyle.

Re gaining control for me is not about jumping on the new latest food fad, chugging down carrot juice, meal replacements and food supplements in the hope I drop a dress size in three days, because let’s be honest we have all been there and know it doesn’t work! It doesn’t have to be so drastic.

I want to share 4 steps with you how I get focused in the hope it inspires you to regain control and start to feel more energised, motivated and generally healthier while dropping a few pounds along the way.


Don’t set yourself unrealistic weight loss goals. Be honest with yourself based on previous weight loss attempts. Set yourself short, medium and long-term goals. These goals don’t need to be focused purely on the dream number on the dreaded scales. For example, your short-term goal could simply be to eat a healthy breakfast every day, medium goal, to drop a dress size in 6 weeks and long-term goal to run you first 10k in 12 weeks. Research shows that those who write down their goals in a meaningful way increase their chances of achieving them by 30%, this can increase your success ratio by 60%.

So, get planning and smash those goals!


We have all been there, its Monday and we have started our ‘diet’ once again! This process normally starts with massively reducing calories, fat intake and signing up to every exercise zoom class possible only to crash and burn within a week. This is due to complete exhaustion, boredom at lack of food choices which ultimately zaps your motivation and makes you give up altogether. Going full throttle like this is so common and is one of the reasons many people have such negative feelings associated with healthy eating and being active because they have failed time and time again.

I recommend rather than making massive changes and going full steam ahead, you make simple easy achievable changes that will make a big impact with minimal effort.

  • Drink 2 litres of water a day
  • Load your plate with greens
  • Consume good lean sources of protein at every meal – Low Carb & High Protein Recipe Books
  • Exercise daily
  • Swap the afternoon biscuit for a piece of fruit
  • Get some early nights

The biggest reason we all fail or give up is we restrict ourselves too much. I’m not saying its ok to carry on eating whatever you like, whenever you like. It is all about balance, 80% good 20% naughty! This can be spread out over the week or saved up for a cheeky curry on a Saturday night, whatever floats your boat.

Too many people in society are tipping the scale in the opposite direction. If you give yourself that treat, own it, enjoy it and commit to making your next food choice as healthy as possible. Don’t let one treat derail your entire weight loss plan, it does not have to be like that. Enjoyment around your food and food choices is essential to lasting weight loss. This strategy is scientifically known as “flexible control.”

Life is too short to never eat cake again!


We all have responsibilities and in this day and age we just don’t stop. We often put our own health and wellbeing at the bottom of our massive to do list, if it even makes an appearance on the list at all. stress is associated with higher cortisol levels, suppressed immune function, decreased sleep, increased consumption of comfort foods, high blood pressure, higher BMI all of these are a massive risk factor for cardiovascular disease. It is important when undertaking any changes in our diet and lifestyle to look at all associated factors. Managing stress levels and reducing triggers to ‘self-medicate’ by using foods as a pacifier. Here are some simple tips to reduce stress.

  • Undertake some moderate exercise for example go for a brisk walk, do some yoga or take up palates.
  • Try undertaking some kind of resistance training which will help burn fat and any fatty acids that are released during times of stress. Increasing the levels of serotonin will also help improve mood and help you relax.
  • Sleep is so so important you must aim for a minimum of 8 hours per night, a good night’s sleep reduces cortisol levels, boost the growth hormone which helps burn fat. If that’s not a reason to hit the sack early every night I don’t know what is.!!
  • Keep a diary of your emotions, this will help you establish triggers that may result in over eating. Writing down your emotions also helps you release negative feelings while distracting you from your temptations. Getting a good understanding of your behaviours and triggers associated with emotional eating will help you gain some self-control.

As you can see from the above it isn’t just as simple as watching what you eat to lose weight, there are many other factors that come into play. The next time you start a diet remember the steps I have suggested and don’t be so hard on yourself.

My job as a coach is to help you identify and reach your goals, find solutions and achieve positive growth and transformation. Helping my clients discover their full potential working towards self-accountability to enhance their quality of life is something I am so passionate about. If you need some guidance or feel you would benefit from a free consultation call to discuss your situation in my detail, I would love to hear from you.

8 Week Weight Loss Plan

12 Week Weight Loss Plan.

If you are needing some one to one coaching and accountability now is a great time to take advantage of my free consultation call if you feel you need some 1:1 guidance and support.

Wishing you health and happiness,

Christy x

P.S Please follow me on Instagram for some meal inspo!

Common Weight Gain Triggers to Avoid

Common Weight Gain Triggers to Avoid


If you notice your weight starting to creep up once you hit 30, your lifestyle could be having more effect than you think. We all know the obvious triggers such as eating too much and not doing much exercise but there are some sneakier factors that can play a big part in weight gain. Here are some of the most common ones to avoid so that you can keep your tummy trim and within a healthy weight range.

Too Much Stress

Struggling to keep your stress levels under control? There’s a good chance that it’s affecting your weight – especially for women. Your body releases the stress hormone, cortisol, during stressful periods and this can send your blood sugar levels haywire. High cortisol production leaves you craving sweet foods and means you’ll probably eat more calories.

Cortisol also changes how your body uses glucose, makes it harder to burn fat and makes it easier to store fat. Women are more likely to store fat on their stomach but this can also be true for men. Abdominal fat has been linked to health issues so it’s definitely something you want to keep to a minimum!

Falling Into Emotional Eating Habits

Not taking care of your wellbeing can mean that you eat in line with your emotions rather than when you’re genuinely hungry. Feeling sad, stressed, lonely, bored or disappointed can lead you to eat to fill an emotional void and crave particular foods (usually the unhealthy kind!).

You might feel a little bit better in the immediate aftermath but in the longer term, this type of emotional eating can have a big effect on your weight. Most of the time, you won’t get a signal to say that you’re full and it’s all too easy to find that you’ve eaten a lot more than you planned in a very short space of time. And you probably won’t feel any better afterwards. In fact, you may well feel a whole lot worse as it’s common for emotional eating to make you feel guilty and ashamed of your food choices.

Not Sleeping Well

Poor sleep quality makes you more likely to eat more calories and gain weight. This is because it disrupts hormones that control your appetite. Lack of sleep increases production of ghrelin and decreases leptin levels, which means it’s harder to manage your appetite.

Sleeping well is one of the underrated ways to keep your weight in check as your levels of these hormones will be a lot more balanced.

Not Building Muscle Mass

If you spend a lot of time sitting down and aren’t very active, you probably don’t have much muscle mass. This might not seem like a big deal but it’s a common weight gain trigger.

Lean muscle boosts your metabolism and makes it that little bit easier to burn calories. If you don’t have much lean muscle, your metabolism doesn’t get this benefit and it’s harder to burn calories.

One of the best ways to build more muscle mass is through strength training. Don’t worry- you won’t end up looking like a bodybuilder! The idea of strength training is to build a toned body with minimal body fat rather than the bulky look we often associate with weights.

Not Eating Enough

Being on a diet more often than not means you’re definitely going to lose weight, right? Not always! Restricting your calorie intake too much slows down your metabolism and encourages the body to go into “starvation mode” so that it can run on fewer calories. This also means you burn fewer calories too as your body uses most of your intake to survive.

These kind of diets are very hard to stick to in the long term. Chances are, you’ll go back to a less restrictive way of eating but your body can still be more likely to store fat. This is why many people find that they gain weight after coming off a low-calorie diet.

Eating “Low Fat” Foods

Just because a food claims to be “low fat” doesn’t always mean that it’s going to help you to stay in shape. A lot of supposedly “low fat” options are often high in sugar and salt to make them more tasty and can also contain a lot of calories. Eat too many of these “low fat” foods and you’re probably going to put weight on!

Tips for Avoiding These Triggers

So, what can you do to avoid these common triggers and get your body in the best shape?

  • Eat a healthy, balanced diet that isn’t too restrictive on calories and stay away from “low fat” foods that can promote weight gain
  • Be physically active and help your body to gain a bit more muscle mass
  • Get plenty of sleep to keep appetite hormones in balance
  • Make stress reduction a big part of your self care routine and finding healthier ways to manage your emotions that don’t involve emotional eating
  • Adopting a more mindful approach to eating so that you don’t eat on autopilot

If you are struggling to get motivated then why not join my fun online group challenge. We are starting on the 11th of January. I will help you shift some pounds, get into a routine and get you feeling more positive about yourself.

You can read more about my 21- Day Eat Sleep Move Repeat Challenge here.

Best wishes as always.

Christy x

Morning Routines for Optimising Weight Loss

Morning Routines for Optimising Weight Loss


I spoke recently about the importance of having structure and routine in your life especially during these difficult times. With so much uncertainty about what lies ahead, it can become overwhelming, frustrating and for some of us a frightening situation. I’m encouraging as many people as possible to regain a bit of control in their life by working on their health and wellbeing. Ultimately this is the ONE thing you can control at the moment. It won’t make Covid disappear (unfortunately) or reduce your risk of catching it. It also won’t take away the stress around mental wellbeing health or money worries but it will make you feel mentally and physically stronger to deal with what lies ahead! (whatever that might be, who knows!!)

If you are working towards achieving that perfect figure (spoiler, it doesn’t exist) or meeting your weight loss targets, morning time would be the most ideal time for going about it. This is when the body is fresh and full of energy and is capable of taking up some physical activity. Further, taking care of weight loss regime in the morning is far better than lingering it to the evening as it is only likely that your hectic schedule would make you skip it. For me personally, the longer I have to talk myself out of doing the exercise the likely hood is that I will not do it.

Now that you are more aware that morning is the best time in your endeavors to lose weight, here are a few morning routines that can help you meet your weight loss goals.

  • The sun

Going back right to the basics, the Sun forms an important part of your morning routines. It is essential to get some sunlight early in the morning. This basically sets up the body clock for the rest of the day and keeps you going. People who get sun’s rays for 20-30 minutes in the morning hours have shown lower BMI than the others who do not. Besides, a little exposure to the sun also helps you in setting your sleep cycles and streamlining your schedule. Vitamin D has also been recommended in the fight against Covid. I live in Scotland where the sun doesn’t always appear but getting outdoors has plenty of benefits and often the sun pops out to say hello.

  • Breakfast

While you might not think beyond coffee when it comes to having breakfast, you definitely need to reconsider your choices. Make sure to include at least 35 grams of proteins in your breakfast. This is because your body takes more time to work on and metabolise the proteins, which in turn would make you less hungry during the day, thus helping you in avoiding overeating, and ultimately maintaining the weight. Fasting is something I do and don’t eat my breakfast until 11am at the earliest. Fasting has lots of benefits so incorporating this into your lifestyle can really help regulate your weight and even your hormones.

  • Concentration

During the day, our mind remains busy and occupied with a number of different issues that need our attention. In this context, it is best to take a few moments out of the morning schedule for yourself and try to calm your mind down. Yes, physical exercises do contribute a lot to managing weight but are just not enough. A more focused approach is required to shed pounds. It is thus highly recommended to start your day with meditation in order to stabilise your mind and emotions and focus on your breath. Emotional eating is a massive issue with many of my clients so learning to be present and calm the mind can really help.

  • Yoga

Many celebrities practice yoga. Jennifer Aniston is one of them. This is all due to the fact that yoga can indeed help you in losing weight. Yoga not only revitalises your body but also makes your mind focus and calms your breathing. This helps you work the entire day with full vigor along with bringing your weight loss goals to fruition. However, care should be taken that you are performing the right set of exercises and postures. It is highly recommended to take help of professionals if required.

  • Walking

Apart from doing yoga or hitting the gym, there are other natural ways to lose weight. Have you considered taking a morning walk or jog? It is a natural remedy and proves to be very effective. It gets you fresh air while you are out walking. However, if you are busy and don’t have time to walk, you could choose to walk to your place of work or climb stairs instead of taking an escalator. Your steps will soon add up throughout the day.

  • Green tea

Green tea has a dramatic effect on your body. It has shown very fast and positive results in the field of weight loss. Apart from that, it also works by keeping your heart healthy and safe. Yes, you might not like the taste of the beverage, mainly because of its flavourless nature, but you could try some other means to make it slightly better to digest. For instance, you could add some lime or a pinch of Himalayan salt to make it easier to be consumed.

Over to You

Now you know, the morning hours can prove to be extremely useful for your body and maintaining a healthy weight. Mornings are when the body is fit and energetic owing to a whole night of sleep and a lack of physical activity. 

It’s time to make the best use of mornings in order to go a long way in optimising your weight loss. Just remember though, the efforts made in the morning should be backed by suitable activities and good food choices during the day as well for best results.

Weight loss can be very hard for some people due to lots of external factors. Emotional eating, stress, confusion around nutrition, poor sleep, lack of movement are just some of the areas that can affect your ability to lose weight and stick with your lifestyle goals long term. 

I can help you stay focused on your weight loss goals with a personalised meal plan, lots of delicious recipes, 8 to 12 weeks of self-care modules and tasks to work through together. I will motivate you and keep you accountable. If you want to stop yo-yo dieting, regain control then now is the time. I would love to help and guide you through it. 

You can read more about my 8 week and 12-week coaching plans here

As always, I love to hear from my clients, so if you need a chat to see if coaching is right for you then you can book a free call at a time that suits you.

Have a wonderful week.

Christy xx