The SEMMC Model: 5 Pillars for a Stronger, Healthier, More Balanced You

It’s easy to think: “I’ll just wait until January to sort my nutrition out.” But let’s be real, January isn’t a magic reset button. By the time you finally start, you’ve lost weeks (or months) that could have been spent building habits that actually stick.Here’s why October is the smarter choice.

As the clocks change and the evenings draw in, a lot of us feel it, the slump. You know the one. Dark mornings, darker evenings, and somewhere around 3 pm, your brain decides it’s time to shut down for the day.But here’s the thing: it’s not just the weather or the lack of sunlight making you tired. What (and when) you eat has a huge impact on how you feel through autumn and winter.Let’s talk about the basics that will keep your energy steady, even when the days get shorter.

Let me be blunt.If you’ve ever felt selfish for wanting to train, eat better, or get your energy back… you’ve been lied to.

Let’s go full zen for a second.If your body feels like it’s giving up… it’s not.It’s speaking to you. You’ve just forgotten how to listen.

You might have been able to skip meals, smash out some cardio, and drop half a stone in a few weeks back in your 20s.But now? Same tactics… zero results. In fact, you probably just end up tired, irritable, and frustrated.Here’s why, and what actually works.

Not fun. But also… not inevitable.Here’s what’s going on, and how to fix it.

Food Isn’t “Good” or “Bad”If you’re looking to tone up, lose weight, or change your body composition, it really boils down to one thing: nutrition.But here’s the part most people miss… It’s not just about what you eat. It’s about how you feel about food and how food makes you feel.I was lucky. From a young age, it was drilled into me:Food is fuel.Not “good” or “bad.” Not “clean” or “dirty.” Just:Does this help me feel good?Does this help me perform better? Or…Does this drain me?That mindset is a massive shift from what most people grow up hearing.

Let’s cut to it: if you’re navigating perimenopause or menopause, there are three things that deserve a permanent spot at the top of your priority list.Not green juice.Not cutting carbs.Not walking 20k steps a day.I’m talking about:ProteinStrength trainingSleepThese are the real game changers. And if you’ve been doing “all the right things” and still not seeing results? There’s a good chance you’re not doing enough of these three.

You’ve probably heard it before: “The gym is intimidating.”And to be fair… sometimes it is.The mirrors, the machines, the cliques… it can feel like a place where you just keep your head down, get your workout in, and leave.Going it alone feels safer. No pressure, no judgment. Just you and the treadmill.But here’s the thing: unless you’re in your 20s with hours of free time, trying to do this journey solo rarely works.Because progress needs people.

If you’re over 40 and wondering what on earth is going on with your body lately, you’re not alone.Maybe your clothes are tighter than they used to be.Maybe your sleep’s gone rogue.Maybe you’re eating the same as always, moving the same as always, but suddenly gaining weight around your middle.And maybe you’ve started to question whether something’s wrong with you, or if this is just what getting older looks like.

Let’s talk about something a lot of us are guilty of and runners are possibly the worst at it. All-or-nothing thinking. I’ve been deep in it myself recently while training for a triathlon. My partner Colin keeps telling me, “You’re still running too fast.” And he’s right I hate slow runs. They feel pointless. I want every run to feel like it means something. Fast, productive, making progress.

I get asked this a lot:“Should I do the Nutrition Kickstart or go straight into one-to-one coaching with you?”The answer?It depends where you’re at. But for most women, especially if you’ve been stuck in a cycle of diets and “starting again Monday” for a while, the Kickstart is exactly where you need to begin.

Let’s be real… most of us walk through the gym doors with one goal in mind: we want to lose weight. It’s not always dramatic. Sometimes, it’s just subtle signs that something feels off:The jeans that suddenly don’t fit.Avoiding eye contact with the mirror.The little “ugh” as you pull on a t-shirt that used to feel good.Beneath all the throwaway comments like “I feel a bit blobby” or “my arms are too soft,” what most people are really chasing is this:To feel good in their own skin again.To feel confident. Capable. Like themselves.

You’ve seen the post. Maybe you even read the last blog. And part of you thought, “That sounds like me…” But you haven’t signed up. Maybe you’re still not sure if it’s the right time. Maybe you’re waiting to “feel ready.” Maybe you’re thinking, “I’ll just try and get back into a routine myself first.” I get it. But here’s the thing, if you could do it on your own, you probably already would have.

You know what we get asked a lot?“How do you stay motivated?”And the honest answer? We don’t.Motivation is a bit like the British summer… shows up randomly, sticks around for five minutes, and then disappears just when you start enjoying it.The real game-changer isn’t motivation at all.It’s momentum.

If you’re anything like most of the women I work with, you probably already know what to do.Eat more veg. Get more protein. Don’t skip meals.Simple in theory, right?

If you've ever trained alongside Alice at Function Fitness, you’ll know exactly who I mean. Always smiling, always turning up (usually in green leggings), and now proudly brace-free with those very nice teeth! But Alice’s journey didn’t start in the weights room, it started years ago in a spin class during the Lou-era, long before I took over Function Fitness with Ceri. When we stepped into ownership, Alice made the decision to take the leap into classes and go through our Fundamentals. She admitted she was nervous. “I was worried I wouldn’t keep up or that I’d look silly.” But here’s what I’ve learned about Alice, she always shows up, even when she doubts herself. And that’s exactly what she did.

Last week we talked about life being heavy and how that weight shows up in your body and energy.But there’s something else that creeps in quietly and ruins progress before you even realise it.And no it’s not motivation.It’s not even discipline.

So, you didn’t wait until September. You made a few small changes. Maybe you added a bit more protein to your meals. You drank some more water. You didn’t skip lunch on that busy Tuesday. And now you’re thinking, “OK… what next?”

We get it a lot.“I just have no energy.”Not just from people new to training but from parents, carers, shift workers, teachers, business owners.People who are holding up everything for everyone else.And when they finally get a moment to themselves? They don’t use it to go to the gym they crash on the sofa with a cuppa, feeling guilty that they didn’t “do more.”Sound familiar?

You don’t need to go all-in, just start with one thing today.It’s around this time of year that the “I’ll start in September” voice gets louder.It’s been a busy summer. Maybe you've been away. The kids are off school. Routines are all over the place. It’s warm. You’re tired. You’ve had ice cream for lunch and a barbecue for dinner more than once. And now you’re feeling like you should probably rein it in… but not yet.

When Jack joined Function Fitness in February 2024, he had one clear goal in mind: to be a fit and active dad for his young boys.“I hate the phrase ‘I would die for my children’ it’s overused. But how many people would live for them? I wanted to be able to play without getting puffed out and still be here for them when they’re old. That’s why I joined.”

Most of us don’t struggle with being overweight. Instead, the bigger issue is being under muscled.When we talk about muscle here, we’re not talking about the kind of bulky, superhero muscles you see on Dwayne “The Rock” Johnson. This is about building muscle for your whole life as a foundation for long-term health, strength, and independence.Think of your muscle like a pension. The more you build it now, the less you’ll have to scramble for it later. It’s an investment in your future self.

If you've ever finished a meal and thought, “I don’t even remember eating that,” you’re not alone.We’re so used to eating on the go, in front of screens, or while doing five other things, that slowing down and actually tasting our food can feel weird at first. But here’s the thing, mindful eating is one of the simplest, most effective tools to help you improve your eating habits without counting every calorie or obsessing over every bite.It’s not about being perfect or chewing your food 47 times. It’s about creating a bit of space between you and your plate, so you can listen to your body and give it what it needs.

If you’ve ever worked out before, you might have heard the idea that a workout isn’t “good” unless it leaves you sore for days afterwards. That feeling of being shattered, wiped out, or barely able to move. Somehow that’s been sold to us as proof that the session worked.But here’s the thing: soreness does not equal success.In fact, chasing soreness can actually hold you back from the progress you want.

If you’ve spent years on and off diets, losing a bit, gaining it back, starting again Monday,you already know: quick fixes don’t stick.They might feel exciting at first. There’s usually a shiny promise. A new plan. A bold claim. And if you’re feeling low in confidence or frustrated with your body, it’s easy to grab onto something that tells you this will finally work.But if you’re honest, has any of it worked long term?

When Hannah first stepped into Function Fitness back in Autumn 2022, she was settling into a new area and looking to stay active. But what she didn’t expect was that a surfing accident would completely derail her fitness journey.

If you’ve ever found yourself googling “why am I always tired” or “why can’t I stick to a routine,” you’re not alone.And if the answers you’ve come across have ever made you feel like you’re failing somehow… you’re not alone in that either.Because here's the truth most fitness plans skip over:You're not broken.You're burnt out.There’s a difference. And it matters.

So, you’ve been on holiday.You’ve eaten differently, moved differently (maybe not at all), slept at weird times, and maybe even had mojitos for breakfast. And now you’re back, and wondering how to “get back on track.”Here’s the truth: there is no “track.” There’s just your routine. The one that works for you, that helps you feel good, and that doesn’t come with guilt or punishment attached.

One of the most common things I hear from people who walk through the doors at Function Fitness is a familiar worry: after missing a few sessions, they say, “I’ve messed it all up, haven’t I?” It’s a feeling many of us know all too well. This kind of all-or-nothing thinking can be one of the biggest obstacles to progress in fitness and in life.

Here’s the truth: no one needs to know exactly what I ate on holiday.But I’ll tell you anyway, because it’s probably not what you’d expect from a nutrition coach. Yes, I had pizza. Yes, there were ice creams. And yes, mojitos were involved (more than one).

You’ve likely done the gym thing. You’ve signed up for a challenge, downloaded a fitness app, cut carbs, joined classes, maybe even hired a PT. And yet, here you are. Feeling stuck. Wondering why the progress still isn’t coming. Wondering if maybe it’s you.

A glass of wine at the weekend. A few drinks with friends. A G&T after a long day. It’s part of life, and I’m not here to tell you to give it up completely. But if you’re trying to make changes to your body composition, your energy, or your habits around food, it’s worth understanding how alcohol plays a role.

Amanda was juggling it all.A business. Two young kids. Broken sleep.You know the type of chaos where just getting through the day feels like an achievement.

You’re not imagining it.You eat… and you’re still hungry.Or you eat… and two hours later you’re hungry again.For a lot of the women I work with, this is one of the first things they bring up: “I’m always hungry. I just need to eat less, right?”Actually — not always.

Ever found yourself staring at your trainers, knowing you should do something… but not moving?You’re not alone. In fact, this is one of the most common things we hear from people walking through the doors at Function Fitness.

If you’ve spent years jumping between diets, slimming groups, calorie apps, and “starting again on Monday”… nutrition coaching might feel like a totally different world. And honestly? It is.No shame. No rules. No weigh-ins in front of a group.Just real-life support, a bit of structure, and a coach in your corner.So what actually happens in your first few weeks? Here’s a little peek.

Because life happens — and dinner still needs to get made!We’ve all been there.It’s 7pm.You’re tired.You’ve had a long day.And the last thing you want to do is cook something elaborate or “healthy.”

We all want to be healthy. But what happens when trying to “eat well” starts making us feel worse?If you've ever felt guilty for eating bread, anxious about going out for a meal, or proud you skipped the birthday cake — not because you didn’t want it, but because it didn’t feel “clean” — it might be time to take a step back.Because here's the thing: healthy eating can become unhealthy.

If you’ve read Part 1, you’ll know this isn’t about fear-mongering or judgement. It’s about making informed decisions with your eyes open.So, what does the research actually say?

If you grew up in the era of SlimFast shakes, low-fat everything, and “just burn more than you eat,” it’s no wonder you're confused about what it means to eat well. For decades, we’ve been taught that weight loss is simply about willpower. Eat less. Move more. Job done, right? Except it’s not working. Not long term.

When Lucas and his wife Debs relocated from South London to Torrington in August 2024, they happened to move in next door to what would become a life-changing place: Function Fitness.

This isn’t a short one…. But this feels like it needs a deep dive.I’ve done my fair share of scrolling through Google. I’ve read the blogs. I’ve checked in with other fitness professionals. And honestly? At surface level, these weight loss (not fat loss) injections seem to be the thing right now.And I get why.

You don’t need a new meal plan.You don’t need to cut out carbs.And you definitely don’t need to be perfect.If you’ve ever felt overwhelmed by all the nutrition advice out there (eat this, not that, intermittent fast, don’t eat after 6pm, drink celery juice, avoid seed oils…), you’re not alone.

You know what’s easy? Going all in.You buy the meal plan, prep all your food on Sunday, track every gram, drink 3 litres of water, and tell yourself this time it’s going to stick.Until… it doesn’t.Because life happens. you get tired. The motivation dips. Work gets busy. Kids get sick.And before you know it, you're ordering takeout again and wondering why you can't just stay consistent.

When Sophie joined Function Fitness in February 2024, it was thanks to a lucky win—a free 6-week challenge. But what began as a timely opportunity to recover from a meniscus injury quickly became something far more meaningful.

You’re tracking your food, hitting your steps, eating your protein, trying your best—and still… nothing’s happening.Your weight hasn’t moved. your clothes feel the same. the momentum you had at the start? gone.Hello, plateau.It's frustrating. and it can feel like a sign that you’ve failed or that your body is working against you—but it’s not.

If you’ve ever felt like you’ve “failed” at nutrition, you’re not alone. So many women avoid making changes to how they eat because they’re afraid of messing up- again. Maybe you've tried strict meal plans, cutting out food groups, or following complicated rules, only to find yourself right back where you started.But what if the real issue isn’t failing… but expecting perfection?

We meet a lot of people for the first time during something we call a No Sweat Intro. There’s no workout. No pressure. Just a simple sit-down to chat. It’s your chance to troubleshoot, to unpack what’s going on and why you’ve walked through the gym door.And usually, that comes down to one (or more) of three things:Mentally, you’re not feeling great.Physically, you can’t do what you used to — or what you want to.You avoid mirrors because your body doesn’t feel like yours anymore.None of those are fun to say out loud. But they’re real. And we hear them all the time.

Every time a new diet trend pops up, it promises the same thing: fast results, minimal effort, and a totally new body in a matter of weeks. and every time, we want to believe it.maybe you’ve tried cutting carbs, fasting, meal replacements, or that “one weird trick” from a magazine. and maybe it worked… for a while. But then? the weight crept back, the cravings kicked in, and you ended up right where you started—frustrated and wondering why you can’t just stick to something.If this sounds familiar, you’re not alone. But here’s the truth: it’s not your fault. The system is broken.

When Nicole joined Function Fitness, she was eager to get back into exercise but felt a little nervous. "I finished my Fundamentals in December and was so excited to get back into any form of exercise. I was nervous to start with, as I'd mainly done running prior to joining the gym." Like many new members, she wasn’t sure what to expect, but she knew she wanted to improve her fitness and running—and she was ready to put in the work.

You’ve been making all the decisions all day.. It’s time to relax. We’ve been in the gym game since 2012.Looking back, the most successful era of my own training was in those early days, when we all trained together. Coaches, mates, all pushing each other through hard workouts.We were pretty naive, but we trained hard and had a laugh doing it.

If you’ve ever found yourself thinking, “Well, I already ate something ‘bad,’ so the whole day is ruined…” you’re familiar with the all-or-nothing mindset around food. This way of thinking makes eating feel like walking a tightrope where any slip means failure. And honestly, it’s exhausting and discouraging. Here’s the thing: food doesn’t have to be “all or nothing,” and overcoming that mindset is key to a balanced, sustainable approach to nutrition.

Most people get caught up in the idea that they need to find the perfect plan to reach their goals. They jump from one diet to the next, or try to work out seven days a week.And while these things might work in the short term, the real secret to lasting weight loss isn’t some magical food, a perfect workout routine, or even a trendy diet. It’s consistency.

Ceri’s journey at Function Fitness is a special one. Not just because she’s my wonderful wife, but because she’s lived through almost every stage of fitness that we help people with - from casual gym-goer to weightlifting enthusiast, through pregnancy and postnatal recovery and now training for a half Ironman. Watching her evolve over the years has been nothing short of inspiring, and I wanted to share her story.

Starting something new is always tough. Whether it’s a new workout routine, a healthier eating plan, or even just making small changes to your day, the mental block of starting can feel overwhelming. I get it, getting started is often the hardest part.

If you’re a woman in your 30s, 40s, or beyond, you’ve probably noticed your body changing in ways you didn’t expect. Weight gain around the middle, fatigue, and that feeling that no matter what you try, the scale won’t budge. Sound familiar? These changes are often tied to shifting hormones during perimenopause and menopause. But here’s the good news: strength training can help you regain control, boost your energy, and support long-term health.

When Joshua joined Function Fitness five months ago, he was battling anxiety that had held him back from many things—including working out. “I’ve always battled with anxiety that has stopped me doing many things, including working out. The team and everyone is so kind, funny, and welcoming that it really helped me overcome this first step. Even after I left the first session green.”

As we age, we often focus on the things we can see changing, wrinkles, grey hairs, and those few extra pounds. But one of the most important changes happening in your body isn’t as visible: it’s the gradual loss of muscle mass. As early as our 30s, we start to lose muscle at a rate of 3-8% per decade, a process called sarcopenia. But don’t worry - there’s good news! Maintaining and building muscle is one of the most powerful ways to increase your longevity, and protein plays a crucial role in making it happen.

When it comes to nutrition, most women I work with aren’t failing because they lack willpower or motivation. The real problem? They’re stuck in patterns that aren’t serving them—habits that feel helpful but actually make progress harder.

When Sandie Brown first walked through the doors of Function Fitness in July 2021, she was stepping into unfamiliar territory. A Pilates instructor by background, she had built strength in a different way, but she was looking for something more. As she approached a milestone birthday, she wanted to feel stronger in a new way—beyond Pilates strength. She also wanted to look and feel her best for a big celebration.

As the days get longer and the winter layers start coming off, there’s something about spring that makes us crave a fresh start. We declutter our homes, swap out heavy jumpers for lighter clothes, and open the windows to let in fresh air. So why not do the same for your diet?

For years, snacking has been painted as the villain in weight management. “Avoid snacking if you want to lose weight.” “Snacking will ruin your metabolism.” Sound familiar? The truth is, snacking isn’t the enemy - mindless snacking is.

You’ve had a long, exhausting day. You’re overwhelmed, frustrated, or drained. Before you know it, you’re reaching for chocolate, crisps, or a glass of wine. Sound familiar?Emotional eating—using food to cope with stress—is common, especially for women navigating the hormonal shifts of perimenopause. The problem? It’s a temporary fix that often leads to guilt, weight gain, and feeling even more out of control.But the good news is, you can break the cycle.

If you’re in your late 30s or 40s and feel like your body is changing in ways you don’t recognise, you’re not alone. Many women notice weight creeping up—especially around the midsection—despite eating the same way and exercising just as much. It’s frustrating, but it’s not your fault.Perimenopause, the transition leading up to menopause, brings hormonal shifts that affect metabolism, appetite, and body composition. The good news? Nutrition can play a powerful role in managing these changes.

At Function Fitness, every journey begins with a single step. For Ravi, that step was taken just over 12 weeks ago, unsure of whether he would enjoy the experience. Fast forward three months, and he has not only embraced the challenge but also seen incredible results in his strength, fitness, and confidence.

Every January, the cycle begins: big goals, ambitious resolutions, and the hope that this will finally be the year you stick to your plans. Fast forward a few weeks, and for many of us, life gets busy, motivation wanes, and those good intentions fall by the wayside.

Eating healthy often feels like an uphill battle, especially when life is busy, and motivation is low. But if you dig a little deeper, many of the barriers we face are built on excuses that, with a shift in mindset and strategy, can be overcome. Let’s tackle the most common excuses about eating healthy and explore practical solutions to help you stay on track.

When Caroline first walked through the doors of Function Fitness in August 2024, she was filled with anxiety. She recalls,“I felt very anxious and wasn’t sure if I’d stay. The first lesson was a very nervous one, so I hid at the back of the room,” But what started as a tentative step into something new quickly blossomed into a transformative journey of strength, resilience, and confidence.

For many women in their 30s-40s, and beyond, changes in hormones during peri/menopause can make maintaining energy and managing weight feel like an uphill battle. Traditional calorie counting can add more stress to an already demanding stage of life, and it’s often unsustainable in the long run. The good news? You don’t need to count calories to nourish your body well and support your health. Creating a balanced plate can be simple and effective, and it doesn’t involve a single calculator.

January often feels like a whirlwind. Between getting back to routine after the holidays, setting new goals, and juggling daily responsibilities, meal prep might be the last thing on your mind. But what if I told you it could actually save you time, reduce stress, and help you feel more energised all month long?

At Function Fitness, every member’s journey is unique and inspiring. Today, we’re celebrating the incredible progress of Ana, who joined us just nine weeks ago in October 2024. From the moment she stepped through our doors, Ana’s determination to transform her health and fitness has been nothing short of amazing.

It’s January. A fresh start, a clean slate, and the perfect time to prioritise your health. But let’s be honest, how many times have you set big goals for the new year, only to feel overwhelmed and fall back into old habits by February?

If you’ve been frustrated lately because your old go-to health strategies just aren’t cutting it anymore, you’re not alone. Maybe you had a routine that worked wonders a few years ago - whether it was a specific diet or workout regimen - but now, despite your best efforts, the results just aren’t there. What’s the deal?

Trying something new can be nerve-wracking, especially when it comes to tools that give us insight into our bodies. If you’ve heard about our new InBody Scanner and are feeling a bit apprehensive, don’t worry! Let me walk you through what it is, why it’s an incredible tool for your health journey, and how it can help us fine-tune your nutrition and fitness goals.

When Jane first walked through the doors of Function Fitness in July, she never imagined how transformative her journey would be. At 50, she’d never set foot in a gym before. The thought of entering a space she imagined filled with ultra-fit gym-goers was terrifying. But the stiffness in her joints, the breathlessness from climbing stairs, and the realisation that she was struggling to keep up with her family during outings motivated her to take the leap.

The New Year is almost here, and with it comes the promise of fresh starts. But if you’ve spent years jumping from one diet to another, only to feel burnt out and frustrated, let me introduce you to something better.

This time of year is filled with joy, celebrations, and, let’s face it - a lot of food. Between parties, shopping, traveling, and family commitments, it’s easy for nutrition to take a back seat. But staying on track doesn’t mean skipping your favorite treats or obsessing over every bite. With a little planning and a flexible approach, you can enjoy the season while still feeling your best.

What do coaches actually get up to in December? We’re social creatures, after all. When everyone else is catching up with friends, we’re losing ours! We thrive on fist bumps, pep talks, and the joy of watching you crush it. But come December, tumbleweeds roll through the gym. Suddenly, we’re all alone… 🎶 There’s no one here beside me 🎶 (Shrek fans, you get it!)

Quick-fix diets promise fast results with minimal effort, which is why they’re so tempting. Whether it’s a 30-day detox, a juice cleanse, or a low-carb plan, the idea of rapid weight loss draws people in - especially those who’ve struggled for years trying to find something that works.

When Rachel walked into Function Fitness for the first time, she wasn’t sure what to expect. Winning a spot in a six-week challenge in the summer of 2023 felt like luck - but it also came with nerves. She didn’t know anyone, hadn’t been a fan of exercise and carried memories of hating PE at school.

Should I Be Worried About My Nutrition When Christmas Is Only 4 Weeks Away, or Should I Start Again in the New Year?

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Why what worked for you in the past might not be working anymore for people who found other diet programs confusing. 

F.I.T.A — Fun, Integrity, Teaching, and Ambition. F.I.T.A reflects our commitment not only to fitness but to creating a space where everyone belongs and feels encouraged to reach their full potential.

Here’s the best way to build sustainable nutrition habits to break the yo-yo cycle this season: 10 simple steps for real change!

Tracking your fitness is a huge tool for motivation and an opportunity to celebrate progress. But having a group of friends to be your cheerleaders is the real win!

From Avoiding The Gym To Feeling Stronger Than Ever - Jade’s Journey Of Finding Strength, Confidence and Community at Function Fitness

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Sarah's Reflective Journey – From Reluctant Gym-Goer to Triathlon Challenger

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