My blog

Oatmeal Panckaes

Ingredients: 1 1/2 Cups rolled oats 1/4 cup Greek Yoghurt 1/4 Cup semi skimmed milk 3 Large eggs 1 1/2 Tsps baking powder...

Vitamin B6

If you're feeling tired, make sure you're getting enough Vitamin B6 in the form of bananas, oats, peanuts, pork, chicken and...

Vitamins Explained

A vitamin is a nutrient that is essential for normal health and growth of the body and is required in small quantities.  There...

What is a Portion

Think about your portion sizes.  Studies show that our portion sizes in Britain are getting bigger.  here's a guide to portion...

Plan Ahead for Easter

Plan Ahead for Easter

Plan ahead for Easter so you don't undo all your hard work.  Fill your cupboards with healthy snacks, don't buy more than you...

How to Manage Anxiety

Guest Blog from Jane Etty: My first blog about anxiety focused on triggers and how anxiety presents itself. In this blog I want...

All About Anxiety

Guest blog by Jane Etty: Anxiety affects all of us from time to time. Whilst it is natural to have feelings of stress and worry,...

Exhausted?

Are you feeling exhausted getting up in the night with a little one?  Sometimes it seems to go on for ever!!  My fourth child...

Being Prepared

Being Prepared

There's been a lot of chat about creating new habits and sticking to them this week. Lindsay said she was going to lay her...

New Beginnings

With the government's announcement on last night and the prospect of children going back to school on the 8th March I can't help...

Pasta and Pesto

Pasta and Pesto

Ingredients  1 pack of bacon  1 garlic clove  50 g of mushrooms  200g of homemade pesto  200ml of white wine  2...

Homemade Pesto

Homemade Pesto

There’s nothing like homemade Pesto and it’s a great way to use up basil. Follow my method for making this pesto and you’ll find...

Fitness Training

Fitness Training

Evening everyone. I'm sure you all know that Debbie and I are passionate about exercise and how it can have such a positive...

Tired?

Tired?

I’m tired, are you tired?! It’s sad how quickly the end of summer turns into winter. Having said that, my children love winter,...

The countdown begins

The countdown begins

Debbie and I are excited to welcome you to a new term and a shiny new Healthily Toned timetable offering you lots of new online...

Self motivation

Self motivation

I have a poorly one at home again so no work for me or time to go for a run. Times like this we have to think of other options...

Walking as exercise

Walking as exercise

There’s so many different types of exercise available but if you’re new to exercise or need something a bit less strenuous you...

Heart rate zones

Heart rate zones

Heard of heart rate zone? How hard your exercising and how much fat your burning is reflected in your heart rate. Take a look at...

Anthocyanins?

Anthocyanins?

What are anthocyanins? All brightly coloured fruit and veg contain antioxidants, these help protect our bodies. Many naturally...

Love this

Love this

Love this from Carter Good weight loss coach. Of course it’s easier for some than others. Stop treating fitness like it's a...

I’m back!

I’m back!

Children are back to school, the house is tidy and the food cupboards stay full. Time for yourself? Do you want to tone up, get...

Eating out tonight?

Eating out tonight?

Eating out tonight? Here’s my top tips to dining out and losing weight: ~Know what’s on the menu before hand, this way you’ll...

How much water?

How much water?

A useful way to find out how much water you should consume on a daily basis is by using this weight chart. What an easy way to...

Fruit kebabs

Fruit kebabs

Fruit kebabs, a quick and easy snack and refreshing this time of year. Serve alone or drizzled with a little melted chocolate,...

HIIT

HIIT

Today is the longest day and with all this beautiful sunshine we’ll have a long evening. Enjoy it, get yourself out there for a...

Calorie Calculator

Calorie Calculator

How to work out your daily calorie intake. To begin with work out your basic metabolic rate (BMR) – The amount of calories you...

A lifestyle change

A lifestyle change

Losing weight is great, how you lose the weight ie. habits and routines, are more important than how quickly the weight comes...

Bean Burgers

Bean Burgers

Ingredients 400g cannellini beans, rinsed and drained 1tsp tomato puree 1tsp cornflour 1 spring onion 1/2 clove garlic 1/2 tsp...

Dementia

Dementia

This is the percentage reduction in the likelihood of developing dementia among fit women compared with unfit women. More and...

Focus on…

Focus on…

Fermented foods have so many benefits. They make food more digestible, contain more nutrients, full of good bacteria...

Flax seeds

Flax seeds

Flax seeds – a rich source of vitamins and minerals, high in Omega-3, reduces cancer risks, full of fibre, improves cholesterol...

Spring focus…

Spring focus…

Asparagus means spring. Three benefits of the vegetable are: Asparagus are a rich source of Vitamin C & K. Asparagus are full of...

Two week count down

Two week count down

With two weeks to go until the London Marathon, ensuring you have enough protein in your diet is essential for muscle growth and...

April Focus…

April Focus…

Tomatoes. Fresh or canned tomatoes are hugely nutricious. They are a good source of vitamin C, contain betacarotene which...

Granola

Granola

Ingredients 2tbsp vegetable oil 125ml maple syrup 2tbsp honey 1tsp vanilla extract 300g rolled oats 50g sunflower seeds 4tbsp...

Sushi

Sushi

Sushi is full of protein, antioxidants and normally includes at least one of your five a day. Take a look at...

Power Balls

Power Balls

These power balls are great after a workout and not loaded with sugar. Choose your coating for the final stage, I used flax...

Sit less, move more

Sit less, move more

We all know that exercise makes us healthier by lowering our risk of heart disease or improving our mental heath. However,...

In season in January

In season in January

Beetroot, Brussel sprouts, Cauliflower, Celery, Kale, Leeks, Parsnips, Swedes, Turnips, Apples, Clementines, Passion fruit,...

Blue Monday

Blue Monday

Today is officially Blue Monday, the most depressing day in the year – but it doesn’t have to be. Get yourself down the gym, go...

Hidden sugars

Hidden sugars

Adding little extras such as sauces, spreads and dips can increase the sugar content of your meal. It can even be hidden in...

Five running tips

Five running tips

Run further with the right attitude. Here’s my top 5 tips: 1) Have a ‘go-to’ Route – environment plays an important part in...

New Resolution?

New Resolution?

What’s your New Years Resolution? Giving up sugar or alcohol, taking up a new exercise, exercising more or investing in personal...

Happy new year!

Happy new year!

Happy new year to all my clients. Looking forward to helping you burn off those Christmas festivities next week!

HIIT session

HIIT session

Brr, it’s chilly today, the great thing about personal training is you can exercise in your own home or brave the elements! Try...

Pumpkin Cake

Pumpkin Cake

Use your carved pumpkin flesh up in a cake. Counts as one of your five a day but limit yourself to small pieces as there’s a lot...

Don’t quit!

Don’t quit!

It takes 4 weeks for you to notice your body changing, 8 weeks for your friends and 12 weeks for the rest of the world. Give it...

Buying in season

Buying in season

Buying in season is more than just good for you. It also has sustainable, environmental and economic benefits. In season in...

Relaxation time

Relaxation time

Did you know allowing yourself relaxation time is equally important to a weight loss goal as exercise and healthy eating. Here’s...

Resistance Training

Resistance Training

From your 30s there is a gradual decrease in muscle mass. Your muscles play an important part in keeping you strong, keeping you...

Form the habit

Form the habit

On an average, it takes 66 days to form a habit. This is the reason you need to keep up with your PT sessions.

Vitamin K

Vitamin K

Vitamin K is used for formation of prothrombin which is required for blood clotting. Vitamin K is essential for normal liver...

Vitamin E

Vitamin E

Vitamin E has an important role in cellular respiration of muscles, especially the cardiac muscle, the heart. Found in unrefined...

Vitamin D

Vitamin D

Vitamin D is known as the sunshine vitamin, because a chemical reaction of the sun’s ultraviolet rays on the skin produces...

Vitamin C

Vitamin C

As an antioxidant, it helps defend cells from the effects of smoke, pollution and other highly reactive substances called free...

Vitamin B12

Vitamin B12

Needed for proper metabolism of sugar and starch to provide energy. Maintains a healthy nervous system and aids in the proper...

Vitamin A

Vitamin A

Vitamins – We’ve all heard about taking vitamins, at least 5 a day. Read each day this week about each vitamin and their...

In season in August

In season in August

A list of nutritional foods in season for August; Apricots Aubergines Beetroot Blueberries Broad beans Carrots Cherries...

Online Fitness Coach

Online Fitness Coach

Short of time? Want all the benefits of a personal trainer but train in your own time? Ever considered online training? Contact...

Fruit Leather

Fruit Leather

Fairly simple method but a long cooking time. Contains all the fibre of the fruit and you don’t need to peel the fruit....

Flapjacks

Flapjacks

No processed sugar, all natural. Great for a snack or on an endurance exercise session. Ingredients 200g unsalted butter 250ml...

Vegetable Crisps

Vegetable Crisps

Ingredients 1/2 butternut squash 1 beetroot 1 parnsip Or other root veg 1 tbsp. sunflower oil Salt and pepper Method Preheat the...

Book recommendation!

Book recommendation!

If your downfall is sugar, have a look at Davina’s new book. Lots of great simple recipe ideas that are easy to create. Don’t...

At their Best Now

At their Best Now

Try to buy food in season, it’s more nutritious and less harmful on the environment. Asparagus Aubergines Beetroot Broad Beans...

Carrot Cake Bites

Carrot Cake Bites

These bites have less saturated fat and the nutritional value increased. Ingredients: 100g Porridge oats 80g wholemeal flour...

Try NEAT

Try NEAT

NEAT – Non exercise activity thermogenesis, the easiest way to help you loose weight. This is the activity that you do outside...

Never get discouraged

Never get discouraged

Even if you can't physically see the results in front of you: every single effort is changing your body from the inside. Never...

At their Best Now

At their Best Now

Buying produce that is in season is so much better for your health and for the environment. In season now: Fruit and Veg...

Circuit Ideas

Circuit Ideas

It doesn’t take much time out of your diary for a good workout. Try this circuit, 40secs exercise:30 secs rest x 2. Don’t forget...

Recipe Books

Recipe Books

Stuck in a rut with what to cook, want to improve your diet, not sure what’s good for you, I can highly recommend both these...

At Their Best Now

At Their Best Now

You’re much better off buying produce that’s in season. Food is more nutritious and isn’t so harmful on the environment. At...

Falafels

Falafels

250g Chickpeas 1/2 tsp Bicarbonate of soda 1 Garlic clove 1 Onion 1 Leek Handful of parsley Handful of Coriander 1 tsp Chilli...

Good Luck!

Good Luck!

Good luck to my client Gill Jordan in her Charity Boxing event today in aid of Ovarian Cancer Action. You’ll smash it.

Guilty Weekend?

Guilty Weekend?

Don't worry if you've had a guilty weekend on the food front. We all have them. Wake up tomorrow, reset and make progress...

HIIT Challenge

HIIT Challenge

Challenge yourself to do this HIIT workout four times this week. Goody bags for those who do, evidence required! 30 secs...

Nutrition

Nutrition

Nutrition isn’t only eating low-fat or low-calorie. It’s not being hungry or feeling deprived. Nutrition is nourishing your body...

Competition

Competition

**COMPETITION** Are you looking to kick start your fitness for 2017? Perhaps you’re looking to lose weight, tone up, or maybe...

Hello Monday

Hello Monday

Monday 16th January is officially the day we all get the January blues. The New Years resolutions are out the window, the debts...

One You Quiz

One You Quiz

What are your health plans for 2017? Loose weight, get fitter, build muscle or take control of your eating habits. Check out...

Autumn Days

Autumn Days

The beauty of a personal trainer, is that we can meet anywhere. That means that on dull autumn mornings we can meet in the...

Endorphins

Endorphins

The Endorphins released when exercising are the same chemicals found in Anti-Depressants

Wendy Ashby

Wendy Ashby

"Emma is helping me with postnatal fitness. Very supportive and engaging, her enthusiasm and knowledge shines through."

Gill Jordan

Gill Jordan

"Love my sessions with Emma – tailored to my specific requirements, motivational and fun. Highly recommend."

Emma Wheeler

transform your mind, body & life

Hours

I keep my hours flexible as many of my clients are Mums who don't work regular office hours! Always feel free to get in touch and if I'm not available, I will get back to you as soon as I can.

Contact

07736 720 870

HQ

I'm based in Wiltshire
but I serve clients right throughout the country with a mixture of both online and face to face sessions.