World Cup winner and ex-England player @KatMerchant14 talks about her first concussion at 16, and the impact brain injury had on her career. Watch the Big Rugby Debate.👇 headforchange.org.uk/watch-t… #BigRugbyDebate

Are you accidentally sabotaging your diet? There is so much conflicting information out there it’s no wonder people get overwhelmed or confused. I’ve made a super easy guide to keep it simple. If you’d like access to ‘The Busy Person's Guide to Healthy eating’ Comment ’Busy’ and I’ll send it over

I’m 40- my metabolic age is 21. I can’t train how I did when I was 20. I’m busier, have more responsibilities and am working around injuries/ niggles. I train smarter and you can to- comment ‘over40’ for access to my ‘Over-40’s guide to dropping fat and building muscle’ guide

What a weekend 🎭 🍷 🏋️

If you are over 40, busy, & are struggling to get your health & fitness in order this tweet is for you 👇🏻 I have 2 coaching spots available. 1-1 coaching. 💪 Guaranteed results ❌ No horrid diets 📔 Training that fits around YOUR schedule. Comment ‘coach’ to apply

The impact of trolling on mental health- One of my IG reels reached the wrong side of social media and I've been receiving a lot of horrible comments. A lot of them telling me I look manly and I should stay off social media if comments offend me. I've got to be honest, waking up to 100's of comments- half of which are hurtful does have an effect. And I've felt pretty low for a few days. But I'm not going to 'get off social media'. My content is supposed to send a positive message about strength. I get lovely messages from people saying that the fitness content has helped or inspired them as well as parents messaging me saying their daughters want to grow up to be strong. This is a huge part of why I keep posting, I want young girls to have strong women role models. I don't want sporty girls to feel self conscious of their bodies like I did as an athletic kid. I want girls to know that they can achieve amazing things and for boys to see that too. Trolling is sadly part of social media BUT they need to be accountable for the things they say online. So rather than feeling down, I'm posting a photo where I felt strong and confident. This woman doesn't let trolls stop her...

Who wants a copy of my new guide? The ‘Over-40 guide to dropping fat and building muscle’ Comment 'over40' and I'll send it over 💪

3 foods to AVOID if you want to lose weight 👇🏻 🚨 Any that you can’t control portion wise. No foods are bad in moderation. They are only ‘bad for you’ if you eat too much of them. 1 biscuit that’s 100 calories can absolutely fit into a sustainable calorie deficit. If one biscuit however means that you eat the rest of the pack, then you’re going to struggle. 1 glass of wine that’s 150 calories? No problem … the whole bottle plus drunken snacks and potentially a hungover breakfast however is definitely not going to alllow you to keep to a sustainable deficit. So before worrying about types of food to avoid first look at controlling portion sizes. Get rid of food guilt- everything is on the menu IF the portion size is controlled. Then look at what your portions are made up of. You want a healthy balance of protein, carbs and fats. Fill the majority of your plate with vegetables, have a fist sized portion of protein and a thumb sized portion of fat. What are your food ‘weaknesses’?

I used to think being ‘in shape’ was just about appearance. Now, it’s about so much more. For years, I fell into the trap of thinking my self-worth was tied to how I looked. I thought being in shape meant chasing a perfect physique, pushing myself through intense workouts, and following strict diets. But then I took a step back and thought about what I actually wanted from my fitness journey. It turned out to be very different. I realised I didn’t want to: ❌ Obsess over the scale. ❌ Feel guilty for enjoying a meal out. ❌ Beat myself up for taking a rest day. ❌ Constantly chase physical perfection. Instead, I wanted to: ✅ Feel strong and capable every day. ✅ Build habits I could enjoy and sustain for life. ✅ Feel at home in my body, with energy and confidence. ✅ Find a balance that lets me work out, enjoy my meals, and still live fully. When I stopped following societies definition of “fitness” and started designing my own, everything changed. My confidence grew, my energy returned, and I found a healthy lifestyle that felt like freedom—not a chore. If you’ve been feeling the same, remember: fitness isn’t a one-size-fits-all. Design a journey that makes you feel fulfilled. Are you chasing someone else’s fitness goals? Or creating your own?

My girls 🐶 ❤️

Share an underrated weight loss tip? ⬇️ — Meal prepping plain chicken and rice for every meal is a great way to stay on track while hating life.