Miapreps Food & Fitness (2025)

17/01/2025

MEALS I WOULD HAVE ON MY MEAL PLAN THIS WEEK IF I WANTED TO DROP BODY FAT 👏🏼🥰

Low in calories high in protein these meals will help to keep you fuller for longer in your calorie deficit without compromising on flavour 💖

1. Chicken & chorizo wraps 🌯
2. Peri peri chicken & halloumi rice 🍚
3. Sticky beef stir fry 🍜
4. Crispy Cajun turkey burgers 🍔
5. Burger loaded potatoes 🍟
6. Chicken Caesar baguettes 🥖

Eating meals like this is how I was able to lose 4 stone and maintain it! You don’t have to eat boring foods to lose weight. Making macro friendly versions of the meals you love can make the process sustainable and enjoyable! 🥰✨

If you need any support I can help! I create recipes like this for my clients to ensure they hit their goals without cutting out foods or restriction. DM me the word FOODIE for more information around 1-1 support 🥹✨👏🏼

15/01/2025

💬✨ Real change takes time.

I used to think losing weight was the answer to everything. I’d get upset every time I gained a few pounds and constantly beat myself up about it. My only goal was to get smaller, thinking that would solve all my problems 🙄. But no matter how much I lost, I was never happy! it became this toxic cycle of dieting and self-criticism.

The biggest shift happened when I stopped focusing solely on weight loss and started prioritising my health, fitness, and strength.

✨ I started lifting weights to build muscle and change my physique.
✨ I learned how to fuel my body properly instead of restricting myself.
✨ I trained because it made me feel good mentally as well as physically.

When I made those changes, I saw such a difference not just in my body but in my confidence, too 💖

There’s nothing wrong with wanting to lose weight, but if that’s your only goal, will you ever truly feel happy?

Right now, I’m focused on building muscle and getting stronger, which means my weight has gone up. But I feel the strongest and most confident I’ve ever been—and that matters so much more to me than a number on the scales.

If you’re stuck in the same cycle I was, try shifting your focus. It might just change everything.

13/01/2025

Two weeks until my first HYROX and it’s safe to say I’m feeling a little nervous 😬😂✨🏃‍♀️

But here’s everything I’ve learnt so far as a complete BEGINNER, for me the biggest thing has been my self belief during this process. I really struggled at the start as it was so uncomfortable for me to feel like I was starting again.

I felt like the girl who was 4 stone heavier, at the beginning of her weight loss journey. But I’ve came so far since then, my overall fitness has improved so much. I started this process not being able to run 500m without stopping and now I’ve ran 8k.

This hyrox for me isn’t going to be about aiming to break world records or smash a certain time. It’s about proving to myself how FAR we have come.

From the girl who felt to scared to leave her living room to exercise, had to shut the curtains incase anyone walked past. To were we are now getting ready to compete in a fitness event like that’s mind blowing 🤯

So here’s to the next two weeks and enjoying every second 💁🏼‍♀️✨

Let me know if you are attending or any tips for me on the lead up 👏🏼🫡🏃‍♀️

07/01/2025

HYROX PREP EDITION ✨🏃‍♀️👏🏼

At the moment I’m eating to fuel my Hyrox training in preparation for my first one end of January 😬

Aiming for 2100 calories per day 140g of protein and 230g of carbs 👏🏼✨

Eating meals like this is how I was able to lose 4 stone and maintain it 👏🏼💪🥰

You don’t have to eat boring foods to lose weight. Making macro friendly versions of the meals you love can make the process sustainable and enjoyable! 🥰✨

If you need any support I can help! I create recipes like this for my clients to ensure they hit their goals without cutting out foods or restriction. DM me the word FOOD for more information around 1-1 support 🥹✨👏🏼

27/12/2024

How to EASE yourself back into routine after Christmas 🎄✨🎁

Everyone’s opinions are different on this but this is what’s worked for me as someone’s who’s had a 4 stone (56lbs) weight loss and maintained it for 4 years ✨🥰

1. Avoid jumping on those scales and beating yourself up. There’s so many variables that impact the number on those scales. Including the type of food you have eaten, alcohol consumed, lack of sleep. This isn’t a true reading at the moment so don’t allow it to dictate your feelings.

2. Get back into a routine with food, right now you are probably snacking mainly throughout the day. You feel like a bottomless pit because you aren’t eating enough protein. We need to prioritise protein to keep our hunger levels balanced. Regardless of how much you think you’ve “overate” it’s time for 3 meals a day again.

3. It’s time to move 🏋️‍♀️🚶‍♀️✨
Getting some movement in will not only benefit your physical health but mental health as well. I’m not saying you have to get 3 sessions in before Christmas but getting one in will help you avoid that post January / time off gym anxiety.

4. Reflect and re assess your goals 🎯✨
With a new year comes new opportunities to make changes. But there’s no point setting the same goals without looking at what DIDN’T work last year. What was the roadblock and how do we change it this year? Did you struggle with motivation? Was accountability an issue? If so having a coach to support you on your fitness journey could fix that! 👀✨

5. BE PRESENT 🎁✨
For a lot of us this is the main chance we get each year to catch up with friends, spend quality time with family. So don’t wish it away because you want to get back on track. Your goals aren’t going anywhere and having some rest can be equally as beneficial!

If you need any support with any of this then DM me I also have 121 coaching spaces available for January. Set yourself up for success this year and join my coaching team! 💖

22/12/2024

Finally feeling festiveeeee 🥹🎄✨

I haven’t been feeling that Christmasy this year obviously a lot has changed in my life so things have been different. Especially splitting time with Lola and feeling like you’re missing out and not doing enough.

But I’ve had some really special moments with the people that matter most to me recently and realised how lucky I am 🥹✨

Wedding party with my gorgeous boyfriend who never fails to make me smile 🥰

Taking Lola to help the elves save Christmas and seeing Santa which was so magical 🧑‍🎄✨

Then I had the best night catching up with my girls at the in Liverpool last night. Food was absolutely 10/10 and the service was fab too 😍✨

Now I’m very excited for Christmas a little break and all the food with my family! 💖🎄

16/12/2024

STRONG, NOT SKINNY 💪✨

For years, I thought being smaller was the answer to everything. I believed losing weight would make me happy, confident, and fix all my problems. But honestly? Striving to be skinny left me miserable. I was constantly tired, self-critical, and never felt good enough.

Everything changed when I stopped focusing on being my smallest and started focusing on being my strongest. Learning to fuel my body properly, lifting weights, and training to get stronger—not just to burn calories—completely transformed my mindset.

Now, I don’t panic over the number on the scales or worry about gaining weight. Instead, I celebrate feeling strong, confident, and capable. Chasing strength has been the best thing I’ve ever done, not just for my body but for my mental health too.

It’s okay to have weight loss goals, but if you only focus on being smaller, will you ever really be happy? For me, the answer was no. But focusing on strength? That’s where I’ve found real confidence and freedom. 💖

If you’re stuck chasing a number on the scales, maybe it’s time to ask yourself—what would happen if you shifted your focus to getting strong instead?

15/12/2024

Eating meals like this is how I was able to lose 4 stone and maintain it 👏🏼💪🥰

At the moment I’m eating to fuel my Hyrox training in preparation for my first one end of January 😬

Aiming for 2100 calories per day 140g of protein and 230g of carbs 👏🏼✨

You don’t have to eat boring foods to lose weight. Making macro friendly versions of the meals you love can make the process sustainable and enjoyable! 🥰✨

If you need any support I can help! I create recipes like this for my clients to ensure they hit their goals without cutting out foods or restriction. DM me the word FOOD for more information around 1-1 support 🥹✨👏🏼

13/12/2024

LETS GO GIRLS ✨🏋️‍♀️💖🥹

Make 2025 the year you finally make yourself and your health a priority with my support! 👏🏼

This is my first challenge of 2025 I’ve ran 2 of these this year and the feedbacks been amazing. So it’s only right we bring it back to help you kick start the new year 🤷🏼‍♀️🥰

If you’ve been on the fence at jumping into 121 coaching this is the perfect first step!

We have 15 spots available and It’s a set price for the 8 weeks of £250. All you need to do is click the link in my bio and submit your form then pay your deposit to secure your place.

Starts 06.01.25

What’s included? ✨
Access to the MPC app daily planning & habit tracking
Inc MPC recipes & meal planner
8 week training plan - home or gym based
Nutrition goal & support with meal planning and prep

Whatsapp community group for accountability and motivation!

121 support via messaging from me and el 💖

Guaranteed results if you follow the programme and use the support available ✨

Link in my bio or dm me if you have any questions 🥰

12/12/2024

Honesty hour 🙄🥲👏🏼

Post shoot I obviously gained weight but that paired with increasing calories to support my Hyrox training. Not being able to train as consistently because of work and life taking over has left me feeling really self conscious.

I have been avoiding check ins with my coach, not looking in mirrors and just generally picking myself apart at every opportunity.

But last week I decided enough is enough! 😂

I had a chat with my coaches and instead of avoiding how I was feeling. Took some time to reflect on what I have achieved this year rather than focusing on what I haven’t.

I’m ending this year in the strongest body I’ve ever had, not only that but I’m the fittest I’ve ever been. Looking back at these pictures I’ve built so much muscle since last December.

I’ve went from not being able to run 500m without dying to running 5k in 27mins. Something I would have never thought was possible in January.

When you’ve lost a substantial amount of weight it’s easy to get in your head and think any weight gain is a loss. Even if you planned for it to happen.

But I’m ending this year feeling strong, with 7 weeks until Hyrox. It’s time to lock in and get my head in the game. This is so far out of my comfort zone but we don’t grow by staying in it do we girls 👀✨👏🏼

06/12/2024

How to THRIVE not just SURVIVE this festive season! 🎄

The holidays are all about balance. Here’s how you can stay on track and enjoy yourself:

✨ Plan Ahead: Prioritise workouts early in the week and be flexible with your schedule. Sticking to some of your routine is better than none!
✨ Calorie Banking: Reduce calories slightly earlier in the week so you can still enjoy occasions whilst remaining in your calorie deficit.
✨ Hungover? Start with a high-protein breakfast, hydrate all day, and choose smarter options like frozen pizza over takeout to save calories and money.
✨ Sunday Reset: Hydrate, move, and prep your week to stop indulgence from rolling into Monday.
Remember, progress is built over weeks, not days.

One day off-plan won’t ruin your progress, and making memories is just as important as your goals! If you need any support with this DM me the word THRIVE 👏🏼🥰✨

03/12/2024

CATHERINE!! 2 stone down in 5 months 👏🏼🥹✨

Honestly this lady just blows me away her dedication to the process so far has just been insane. She’s had 3 holidays, still had social occasions and has managed to navigate them with my support. Whilst still making this level of progress I am so proud of her! We have another 7 months to go so watch this space because this is just the beginning 🥹✨🔥

01/12/2024

And with that my last annual retreat is over 🥹🤷🏼‍♀️✨

I’ve helped organise and attended these events with work for 8 years now. It’s grown so much from 300 people attending to 1500 this year. With going full time with MPC coaching in the new year this will be my last one and ngl I shed a few tears. I feel like I’ve grown so much as a person in those 8 years and being trusted to organise and plan these events has played a massive part in that. I’m going to miss my work family so much but I’m excited for the next chapter 🥹✨👏🏼

29/11/2024

4 realisations that changed my fat loss journey ✨🫶🏻🥹

One of the main reasons I have been able to lose 4 stone over the course of 4 years is a change in mindset.

I can honestly say the way I view exercise, food and my own potential now is completely different to the girl on the left.

Here are some ways of thinking that for me were key to making me successful along my fat loss journey ✨

If you need support or help with your own fitness or weight loss goals DM me the word CHANGE ✨ to find out more about 1-1 coaching 💖🙌🏻

19/11/2024

Eating meals like this is how I was able to lose 4 stone and maintain it! You don’t have to eat boring foods to lose weight. Making macro friendly versions of the meals you love can make the process sustainable and enjoyable! 🥰✨

If you need any support I can help! I create recipes like this for my clients to ensure they hit their goals without cutting out foods or restriction. DM me the word FOOD for more information around 1-1 support 🥹✨👏🏼

13/11/2024

This is the BIGGEST giveaway I have
EVER done 🥹🫶🏻🤞

My business has grew so much this year, at the start of the year I was able to go part time and the end of this one I’ve will leave my part time job and move into coaching full time! 🥹💖

What better way to celebrate than with a chance for us to support a load more amazing women! Who are ready to take their physiques to the next level, build strength & confidence. To make 2025 the year they finally MAKE THE CHANGE 🥹💖

I’m giving you the prize that I would have dreamed of when I first started my fitness journey 5 years ago.

1st place:
- 3 months FREE coaching with MPC
- WALKING PAD to get your steps in
- Weighing and measuring tape to track your progress
- £50 ESN voucher to get your protein & supplements sorted 🫶🏻
- £50 Gymshark voucher to get your gym wardrobe 🙋‍♀️
- £50 Muscle food voucher to meal prep your way to success!

2nd place:
-3 Months ½ price coaching with MPC
-£50 ESN voucher

The other 8 spaces will receive discounted rates for coaching! 🫶🏻✨

Anyone can enter you just need to be ready to:

✨Become the healthiest, happiest version of you
✨Transform not just externally but internally
✨Learn to see food as fuel not than the enemy
✨Gain strength and confidence in your training

I am on a mission to help women show up for themselves, prioritise their own health and fitness. Without restricting foods, missing out on social occasions or burning themselves out.

✨HOW TO ENTER✨

Comment ‘GIVEAWAY ’

Myself or will send you a link to enter the giveaway, tell us why you will be our next success story, what you’re struggling with currently & how winning the giveaway could change your life.

BONUS ENTRY: Tag another person in the comments & share this post to your story tagging me! 💖

You have until Black Friday to enter 🫡
Winner will be announced 30th November.

I’m looking forward to reading your entries!🥹🤞

12/11/2024

BIG ANNOUNCEMENT 📣🥹🫶🏻💖

I am running my biggest ever MPC coaching Black Friday giveaway 🥹🫶🏻

Why am I doing this?

I have been thinking about this past year and everything that has changed for me. When I started online coaching I was so scared that I wouldn’t be able to get clients no one would want to be coached by me and that it would fail.

But here we are over year later and I have helped over 100 women to change their lives. finally prioritise themselves and get the body of their dreams.

In January I will be going full-time with coaching which is scary but so exciting. I will have more time and more opportunities to work with even more amazing women! So as a massive thank you to all the people who have supported me on this journey. I have put together this black Friday giveaway and I hope you love it as much as I do.

I’m giving you the prize that I would have dreamed of when I first started my fitness journey 5 years ago.

1st place:
- 3 months FREE coaching with MPC
- WALKING PAD to get your steps in
- Weighing and measuring tape to track your progress
- £50 ESN voucher to get your protein & supplements sorted 🫶🏻
- £50 Gymshark voucher to get your gym wardrobe 🙋‍♀️
- £50 Muscle food voucher to meal prep your way to success!

2nd place:
-3 Months ½ price coaching with MPC
-£50 ESN voucher

The other 8 spaces will receive discounted rates for coaching! 🫶🏻✨

Anyone is eligible to enter (prizes may vary based on country)

If you want a chance to win all of this, comment GIVEAWAY to be notified first when we go live 🥹

Set your reminders:
Details will be posted 9am 13/11/24 ✨🕰️

See you tomorrow! 🥹🫶🏻

11/11/2024

can we take a MOMENT 🥹🫶🏻✨

My client transformation if just insane and I’m so proud of her for everything she has achieved so far. Booking this photo shoot was SO out of her comfort zone and she worked so hard! As well as looking absolutely stunning on the day 🥹

Rebecca’s came to me as a mum who was struggling to prioritise herself. She was approaching 30 and wanted to go into it feeling her best. Fast forward to October she’s lost over 6kg and is currently going through a reverse diet as we continue into a building phase. I am beyond excited for this next phase and to see the results so watch this space 👀✨🥹

If you want to go into 2025 feeling amazing, and make it the year you FINALLY see progress. DM me the word potential and let’s un lock yours together 💖

Miapreps Food & Fitness