IntegratedHealth

Do you struggle with symptoms like:
😴 Low energy or poor sleep
💭 Brain fog or trouble focusing
🥗 Digestive issues (bloating, sluggish digestion)
😌 Feeling stressed or overwhelmed
⚖️ Difficulty maintaining healthy habits

If this sounds familiar, I’m looking for 2 client's to take part in my final Health Coaching case study — part of my diploma training with the College of Naturopathic Medicine (CNM).

What’s Included:
Initial consultation (1 hour) — Saturday in November
We'll explore your current health, lifestyle, nutrition, stress levels, sleep, movement and goals.

Together, we’ll identify what’s going on beneath the surface and co-create small, achievable steps to improve your wellbeing.

Follow-up session (30 minutes) — two weeks later
We’ll review your progress, adjust your goals, and refine your plan based on how you’ve been feeling.

Cost: £40 total (to cover assessment and materials

What to Expect:
A safe, confidential, and supportive space
A holistic approach that looks at you as a whole — not just your symptoms
Guidance rooted in evidence-based health and lifestyle principles
Simple, practical steps you can start straight away

Please note:
As a student health coach under CNM supervision, I do not diagnose or treat medical conditions, prescribe supplements, or replace your doctor’s advice.
If any red flag symptoms arise (as outlined in CNM’s clinical procedures), you will be referred to your GP for medical follow-up.

Who is this for?

This is perfect if you’re:
Curious about holistic health coaching
Ready to make small but meaningful lifestyle changes
Open to exploring your nutrition, stress, sleep, and mindset
Able to attend both sessions online (Zoom) or in person

If you’re interested or want to learn more, send me a DM with “CASE STUDY” and I’ll share the next steps.
Limited to 2 clients only — places will fill quickly!

🥥 COCONUT CHIA PUDDING RECIPE
Your week’s breakfast prep, done.

Blend these to make your base (makes 5 portions):
- 1 tin coconut milk
- 600ml water
- 1 banana
- 2 dates
- cinnamon

Then per portion:
2 tbsp chia seeds
1 tbsp milled flax
Dried cranberries + blueberries
Add roughly 200ml of your base and let set overnight. Add an additional splash of water if needed.

Top with stewed plums, granola + a drizzle of maple syrup.

✨ Mindful reminder: you don’t need to measure every detail, just stay aware of your healthy fats and sugars.



Save this post to try later 💾

What supplements should you take?
I often get asked this question — especially as we move into the colder, darker months when energy dips, mood changes, and the immune system needs more support.

Although I always prioritise real food first, the truth is that even with the best diet, it’s difficult to get everything our bodies need from food alone.

Soil quality today is depleted, food is processed and transported long distances, and our cooking methods can strip away many of the nutrients before they even reach our plates.

Add stress, caffeine, and poor gut health into the mix — and nutrient absorption drops even further.

Here’s what I take and why:
Vitamin D — for mood, dopamine, and immune support when sunlight is low.

Omega 3 — essential fats that feed the brain, reduce inflammation, and balance hormones.

Menstrual Support — to regulate hormones, reduce PMS symptoms, and support mood (I take this only for the 2 weeks leading up to my period).

Probiotic — for gut health, digestion, and a stronger immune system (70% of our immunity lives in the gut!).

Multi-Nutrient — to top up vitamins and minerals that may be lacking from food due to poor soil and absorption.

Immune Support — a seasonal booster to keep colds and flu at bay through winter.

I don’t take supplements all the time — I listen to my body. In winter, when sunlight, warmth and motivation are lower, these nutrients make a big difference to my energy, focus and mood.

I personally use Wild Nutrition because of their high-quality, food-grown ingredients and the integrity behind their sourcing. Quality always matters — your body deserves the best.

Remember — supplements are not a shortcut, they’re support. The foundation is always good nutrition, mindful movement, deep sleep, and balance.

When your gut is healthy and your brain is nourished, your whole body thrives.

✨ Welcome, I’m Steph ✨

I’m a qualified Personal Trainer and soon to be qualified Holistic Health Coach ( Dec 2025, College of Naturopathic Medicine 🌿).
Through online health coaching & fitness programmes, I help people go beyond “just getting by” — my mission is to help you thrive, not just survive.
I believe that what we feed ourselves (food + thoughts), the company we keep, and the environment we live in all shape our health. They can either build us up or hold us back.
💡 We weren’t put on this earth to simply exist.
🌱 We are all unique — mind & body.
🔑 We each need a tailored approach to unlock our true potential.
I’m here to help you uncover what’s keeping you stuck and guide you towards energy, balance, and a life where you can truly thrive.
🤝 If you’re feeling stuck, overwhelmed, or unsure where to start — let’s chat.
📅 Book your free consultation here:
👉 calendly.com/steph-integratedhealth/30min

When you wake up to a day like today and you have had a bad nights sleep. There’s only one thing on my mind!

If you’re feeling stressed, anxious, low energy or motivation this is the medicine.

Join me every Wednesday at 7pm for our small group personal training sessions.

If you are wanting to improve your strength and feel more energised and healthy in yourself whilst training in a private, safe studio, this is the place for you.

✅ Block bookings and drop in’s available

✅ Link below to book

https://app.punchpass.com/org/4381/classes/17762885

Cold & flu season is here… but before reaching for ibuprofen or paracetamol, let’s pause.

These meds might numb symptoms, but they also suppress your immune system, slowing down the body’s natural healing process.

Fever, sweating, and fatigue are all signs that your defences are working.

So instead of silencing symptoms, support your body with nourishment and rest.

Try:
• Warming spices like ginger, turmeric & garlic
• Vitamin C-rich foods like lemon, berries, and peppers
• Bone broth, soups & stews for easy digestion
• Sea moss for a rich source of minerals
• Seasonal, warm foods that keep digestion strong in winter

Remember: 70% of your immune system lives in your gut, feed it with variety, fibre, and fermented foods.

Your body is designed to heal. Give it the tools it needs, and it will do the rest.

✅ Save this post for when you need a natural immune boost.

➡️ Do you usually reach for medication, or do you prefer natural remedies?