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Expert guidance through personalised Nutrition and Pilates to bring balance into your gut, hormones and body.

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Mat Pilates - Comrie, Wednesday
1 hr
10 British pounds
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Mat Pilates (Beginners) - Comrie, Friday
1 hr
10 British pounds
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1-1 Pilates - Reformer/Mat
30 min - 1 hr
From 25 British pounds
Personal Balance Nutrition Programme
1 hr 30 min
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Nutrition Coaching
30 min
75 British pounds
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Our Story in Brief

Balancore brings a decade of professional experience in Nutrition and Pilates, with the mission of providing education, guidance and support to develop beautiful gut health, hormone and body balance.. Our tailored services include consultations through the Personal Balance Nutrition Programme, Nutrition Coaching, group and 1-1 Pilates classes, and accessible online Plans.

Testimonials

Client Experiences

Our clients share their experiences and the positive impact Balancore has had on their lives.

Oliver, Yorkshire

Balancore not only fixed a lifetime of IBS, but also made me a better human being! Through Charlotte's Personal Nutrition Programme I feel healthier and more energised every day so I can show up for my kids and work.

Suzanne, Perthshire

I highly recommend Charlotte for her expert nutrition consultations and fab Pilates classes. My overall wellbeing and confidence has improved significantly since I started making the changes Charlotte has suggested and I feel my body shape changing.

Elena, Kent

Being a part of The Kinder Plan has been life-changing. The approach Charlotte takes to health is truly transformative, but also so much kinder than I've been to myself, especially since being peri-menopausal. I can't recommend this highly enough

See you @_studio_orenda_ 6:15pm for some balance and burn folks 💪🏻💚.

First social in a long time. NOT due to lack of passion or activity (!) but due to a lack of energy towards social media! My dopamine can only take so much!! Still very much here for posting when my dopes can handle the pace and I have quick and easy suggestions for you...

WHAT? We took some inspiration from @zoe 's post today and jazzed up some simple greek yoghurt with roasted garlic, tomato and chickpeas... Added rocket and some EVOO and Balsamic, rock salt & pepper. All these items are staples/ permanently in the cupboard and fridge in our house so this made for a mega simple and delicious lunch.

WHY? It's all about swapping your standard bready lunches for fibrous, protein-rich colour. You'll reduce your afternoon slump and temptation to snack as a result.

HAPPY NEW YEAR ALL!

Why I do what I do... I'm here for women who need to upgrade their garden.😉

Are you #Menopauseaware ?
#menopauseawareness #menopauseawarenessday #nutrition

GRANOLA - it's honestly never as hard as you think and a fab crunchy alternative to porridges or soaked oats... Forget fasting and breakfast like a king on #thekinderplan

I feel a large part of anyone's wellbeing journey is delving into creativity and inspiration. In my view (and feel free to share the science if you want to as I'm sure it's there) it's a huge part of resetting the dopamine imbalance created by the online world, and particularly important in the lives of busy women who "don't have time". If we can find joy in what's right in front of us or in our own creations, how wonderfully rich life becomes. Perhaps you can make the time? 🙏

Pizza for breakfast? If you use wholemeal, ancient grain flour or oat flour (I just blend up my oats) then why not have this fiber, protein and veg-rich pizza for breakfast? #thekinderplan

If you want quick meal ideas, knowledge on your body, motivation and accountability that are going to be easy and kind on the body and mind, get involved in our next Kinder plan on 15th July 🙌. Link in bio or message me here.#thekinderplan

I'm always suggesting clients come off the purchased protein bar/ball train because you simply can't guarantee the ingredients are either natural / well-sourced nor that the bar isn't full of sugars. With your homemade versions, overdosing the dates is also a common approach so here's a simple recipe for you where your date levels aren't too whacky, and protein quantities pretty good.

I've made these into small balls but could easily cut them less and have them as 3 bars containing 10g of protein each.

Eat your hormones back into balance ladies and nourish your gut too 🙌🩷.

#guthealth #hormonehealth #hormonebalance #proteinballs #healthysnacks #healthyschoolsnacks #nutfreesnacks #fiberrichfood

Loved delivering this workshop for @_ryan_yule_ yesterday and his wonderful team of followers. Ryan's an inspirational chap, having been a body builder and successful PT who now runs a membership program for his dedicated clients. This topic is one that's close to my heart and one I cover with most clients. Feel free to ask me more about it as I could talk about it for hours 😂🤪...#emotionaleating #eatingbehaviours #addictedtoeating #nutritionist #balancore

The irony of posting this after a fitful night of sleep potty training my youngest 🙄😁... But it's VALID and important so listen up! The 10pm bit is honestly a game changer and something I've only just learned myself after 14 years in this wellness game!

Why I love a morning LIVER FLUSH:

Sometimes I feel like i need a refresher when I wake in the morning...do you?

You know when you've been over doing it, or not looking after yourself?

Perhaps the immune system isn't fighting off those bugs too well.

Perhaps I'm preparing for a big party or holiday. (I can wish!)

Or sometimes, my hormones may feel out of whack (tired, irritable, groggy, sore breasts, heavier flow)...

All of the above may benefit from this quick liver cleanse.

As a morning "hack" this can really help drive the liver's detoxification pathways. Throughout the same day, I consume my usual 2L water, and aim to reduce /remove stimulants - caffeine and alcohol, dark chocolate (SO hard for me!!), refined carbohydrates and sugars.

I also use it as a reminder to ensure a good fistful of protein and veggies incorporated into my 3 meals...

Sounds a lot right? BUT:

A) It's just a week and I know I'll feel better afterwards...
B) If I'm feeling groggy/cold symptoms on this after a day or so, it can mean the cleansing process is happening so a good motivator to keep at it...
C) Whilst 7-10 days is a great duration on this, even a couple of days can be better than nothing and make me feel good.

I also love Dr Stuart's liver detox tea - bitter and totally addictive. Very much a love or hate one though 😁😂

Do you have a liver supporting hack?

-----------------
**Note on olive oil - If you have no gall bladder or struggle with fat digestion (urgency/loose, streaky loo after fatty meals), remove the OLIVE OIL...the lemon, ginger and garlic will still help...
**Note on Garlic - if you struggle with upper digestive issues (bloating, pain) or if you know you struggle with alliums, remove the garlic. The ginger, lemon and olive oil will still help...

#livercleanse #liversupport #morningliverhelp

Tell me you fast without telling me you fast... "I'm stressed and overwhelmed and it's getting worse even though I have been doing everything they say one should do to be healthy as a woman in my 40s"!! Listen up to the women who are trying too hard! 🙏

An oldie but a goodie. My favourite seeded loaf. Grain-free and gut-loving. 8tblsp Mixed seeds, 3tblsp nuts, 1 tblsp dessicated coconut and 1 tblsp almond flour bound with a couple of eggs. Baked for 25mims @150C. So great for a rainy day lunch filler. #grainfreebread #healthylunch #healthysnack #fillingsnack #bloodsugarbalance

So you may have tried it a couple of times, but genuinely doing this daily has had me hooked. My 3yrs of pelvic pain has healed, my mood has improved significantly, my hormones ignited, my skin glows more than it did, my libido has been boosted...it's all the benefits of exercise but with super speed and ease. What has been your experience of #coldwaterimmersion ?

HORMONE BALANCE feeds healthy weight, healthy skin, healthy periods and so much in between! Not many people know that throughout my 20s I was utterly hormonally imbalanced!! This is why I created The Kinder Plan, covering your primary hormone balancing needs and so much more.

Join me THIS THURSDAY at 11am to discuss your MAJOR hormone balancing quick win for Jan and the rest of 2024! Choose "Book in" via my bio, choosing "JAN REJUVENATION CALL" 🙏.

11th Jan 12pm - Jan REJUVENATION Call - join me for 1 hour to set you up for success, bring your body back into balance, get recipes, be kept accountable, reset and rejuvenate!!! Let's do this 🙌.
(Just message me with your email to book in, or press link in bio "Book in". Choose any time/date despite the call being MIDDAY on 11th!).

The Gut & Immune System. Do you know how connected your runny nose is with HOW and WHAT you're eating?
It may blow your mind 🤯that the pace and method of your eating habits may exacerbate or improve how your body reacts to a viral infection.

Take it slow. Sit, taste, chew, enjoy. Eat a variety of delicious whole foods. Don't let stress get on top of you (or at least breathe before you eat!).

Easy right?!

#balancore #thekinderplan #guthealth #immunity #gutimmumeaxis

Binge eating, addiction, compulsive habits - listen up!

#bingeeating #dopamineaddiction #nutritiontips #nutritionaltherapy #habits #habittherapy #changehabits #lifestyletherapy #nutritionistuk #nutritionistscotland #nutritionaltherapistscotland

Talking about #lactoseintolerance , something that a huge section of the population suffer from...however despite this you may well be able to consume dairy! Listen up 👂🎶
#ibs #protein #dogestion #digestivehealth #guthealth #nutritionistuk #nutritionaltherapist

It's that time of year - I know a lot of you are feeling a touch under the weather as the seasons change. Get your Vitamin D sprays, fresh veg and ginger ready 💚💪

Heading to LONDON to deliver a GUT & IMMUNE WORKSHOP to a group of stressed women (mostly old colleagues and friends so I'm not stressed about it 😂). Then on to Kent to see my darling Goddaughter 💚. Happy Friday! 💪

Had a long and insightful post about skies, limits and goals before my phone died and lost all of it. So I'm just going to post these pictures and tell you how much I love skies because they make me feel really good.
Do you get this feeling?!

Epic chocolate truffle balancore bites - #nutfreesnacks are key at the moment for the children's lunch/snack boxes and this one is a winner.

RECIPE:
1 heaped tblsp avocado
3-4 tblsp dark tahini
1 heaped tblsp organic honey
1 tblsp melted coconut oil (I added 2 but was too oily)
3-4 tblsp cacao powder
1 tblsp chia seeds

Blitzed in blender and rolled out into balls onto more chia and some cinnamon powder but could be blitzed up dried fruit or grated dark choc for extra sweetness.

Really good #healthysnackidea for hormone, gut and energy balance.

Truly impressed by the @welleasyuk website - so many (healthful and accessible) products that you'd usually only expect to have to source from multiple locations. They're all there, in one place! Visit welleasy.co.uk/balancorenutrition10 for your discount...

LADIES! LET'S TALK C A R B S . . .

This evening at bootcamp I was asked if I liked carbs. I didn't know what to answer really. Yes, I love vegetables, always, and soft berries in the summer, and quinoa or bean salad for a picnic , and lentil dahl for a chilly evening, and baked sweet potatoes over a fire or bbq, and wholegrain rice alongside lamb curry, and hummus with anything, and jumbo oat porridge...and and and...

But this is not what this person asking me meant. This person meant, "your weight distribution indicates you like carbs". Which I have to say is a huge indication that education and media messaging around stress, macros, blood sugars and natural bodyshapes NEEDS TO BE ADDRESSED.

Tummy fat (the area my bodyfat is distributed along with approx. 80% of non-athlete women my age) is NOT about carbohydrate intake. It is about your BLOOD SUGAR, STRESS, GENETICS, GUT HEALTH AND SLEEP. It is about how you respond to food. And yes, Carbohydrates have a major influence yes, but they are not the devil as many PTs and other fitness / health experts may say.

How one reacts to carbohydrates and subsequent blood sugar balance is impacted by eating times, patterns, pace, ratios of other macronutrients and micronutrients and polyphenols, stress response, sleep, genetics, history, medication, liver health, sex hormones and life load.

I needed to say this now immediately after this comment as I fundamentally believe that we are CARB SHAMING, and with this may be about to lose so many beautiful foods from what is considered to be a "healthy" plate. We need to understand that all CARBOHYDRATES ARE NOT EQUAL, and that we don't need to remove carbs for health - in fact, we NEED them for optimum health. Whether you are #ketogenic , #carnivore , #lowcarb , #atkins or otherwise , please be aware that EVERYONE can support carbohydrate intake, as long as we start seeing "carbohydrate" based food as individual foods rather than one food group, and people as individuals with unique needs too.

That's all I wanted to say, from one two-child, limited sleep wobbly belly to the next. 🙏💪

P L A N T M I L K . . .

Where to start? IMO, keep it simple: No added sugars and no emulsifiers/stabilisers/ingredients you don't recognise as food = generally a good choice.

So, the likes of @oatly organic, @plenishdrinks and @rudehealth which contain the milk source (oat/almond/hemp etc), water, sea salt and sometimes (in the case of Rude health) organic rice which is added for sweetness and some cold-pressed oil.

Whilst there is limited negative research around the additives used in many of the other plant milks such as potassium carbonate, dipotassium phosphate and calcium phosphate, there is simply not enough of it in my view to justify me being happy to recommend.

Really happy to be contradicted here or any large study /reviews to be shared so please go ahead! 💪🙏

Today marks 13 years since starting my nutrition journey! 13 years of study and work and I am still developing as a practitioner, therapist, coach, change expert and nutritional scientist. There is always more to learn, and I find as I go through different experiences both with clients and personally it tends to opens up whole areas of new research I haven't delved into before. I have to change and adapt accordingly.

We are all constantly learning, developing, evolving and growing. As we do so our bodies change and as a result our nutritional needs tend to change too.

If you're eating the same now as you were when you were younger and not feeling on top form, it may be that it's time for a change. Don't be afraid to change, it isn't always as scary as it may seem! Do get in touch if you need some support.

#embracechange #alwayslearning #behaviourchange #changecoach #nutritioncoach #nutritionaltherapist #nutritionscotland #womenshealth #menopause #perimenopause #whattoeatinthemenopause #whattoeatinperimenopause

Back to clinic. Sometimes we don't feel a break would be good as we are in the flow and can't see how to stop. The structure of the school holidays is there for a reason: like children, we all need a break, even if we don't realise or want it. Taking an enforced break is ALWAYS, always good!

I am now renewed for this next step: I have a really blooming exciting plan coming out in early May. It's a pretty life changing one and it's all about being KINDER to yourself through quick, cost-effective and easy changes/upgrades to food and lifestyle. You'll be able to access it online and get both personal and group support. Watch this space for more updates.

#reset #renew #rebalance #thekinderplan

HOMEMADE MEGA HEALTHFUL NUTELLA! (SEEDELLA ACTUALLY). Swipe right to watch the innovative way I make this 😂 and get your choccie socks on! 👊👌
Keep in fridge for a week or you can freeze it too!

#healthynutella #healthychocolate #healthychocolatespread #chocolatespread #nutellamadehealthy #nutellarecipe #heqlthynutellarecipe #hormonebalance #highfatdiet #akinderplan #balancore

H E R B S!!! I go on and on about adding herbs and spices to foods, yes because they add so much more flavoursome depth to your dishes, but also because of their immense POWER to heal you from within: reducing stress and supporting digestion as two simple quick actions. All herbs have their own healing properties as an antioxidative, polyphenolic, micronutritious, cholagogic, prebiotic rich leaf. A portion acts as one of your five (/ten please!) a day and just one portion can provide more Vitamin C (as an example because everyone tends to recognise the importance of this micronutrient!) than an orange.

Thank you to this gorgeous client for this beautiful mini herb garden from @plants4presents - such a great gift and so handy for the windowsill 🙏🌿x

WAIT! It's NOT just an anaemic looking smoothie - READ ON for your own health! 😁📖👂...

Adding the juice of half a lemon to your greens - be it salad, smoothie or any cooked veg too provides a hefty whack of vitamin C (15mg - RDA is 75mg for women and 90 for men)...which is great in itself but it ALSO enhances the absorption of that essential micronutrient often depleted in those with PERIODS and VEGANS or VEGETARIANS...IRON!

Adding lemon juice and ergo Vit C to your food means enhancing iron absorption - and given the side effects of your average ferrous iron supplement (💩😖) I'd choose this route 😁.

ALSO (and wait for it because this one's a good one), lemon juice also contains an awesome PROTEOLYTIC ENZYME which we eases the breakdown of the food it's squeezed on, enhancing one's digestion. This is obvious when you see it in action on fish for example (think cevice) How flipping cool this simple thing is.

FINALLY for now, another component of lemon juice, natural CITRIC ACID has an A-game.. in systemic inflammation, citric acid (1–2 g/kg) decreased brain lipid peroxidation and inflammation, liver damage, and DNA fragmentation!(Abdal Salam et al. 2014*). 😮💪 *This was in mice and it's important that we don't assume the same happens in human health but a pretty damn cool mechanism and one to explore further. The studies on manufactured citric acid are opposing this so it's key to keep your citric acid within its naturally derived state - i.e. within the lemon juice !

That's all for now. Happy squeezing😁🍋🍋🍋

#healthyfood #nutritiontips #hormonehealth #femalehealth #destress #foodforhealthywomen #womenshealth #guthealth #weightloss

P R O T E I N P O W D E R S...

I suggest we avoid supermarket protein powders and bars if you want to steer clear of fillers, additives, non-ethically-sourced ingredients, plastics, sweeteners and all sorts of other things your body, mind and the environment won't thank you for. With bars especially you are likely asking for a glucose hike or microbiome disruptor.

If you can get your protein/amino acids from your daily food then BRILLIANT. We are aiming for around 1-1.5g protein daily per kg of bodyweight but who is measuring? Not me. My advice is to aim for a fistful of protein-rich ingredients per meal E.g. meat, dairy, egg, pulses, nuts/seeds, algae such as spirulina. If you are exercising hard and not wanting to lose muscle mass or are looking to readjust your body balance then it can be a good idea to measure to make sure you're getting adequate levels for the energy expended.

If you're looking to boost your daily intake with a protein powder (for example to balance out a porridge based breakfast if you have switched to plant milks which tend to contain much less protein than dairy)...then I urge you to consider the ingredients and processing/sourcing of the powder! Some brands I love which are not in most supermarkets are:
@puritionuk @cleansimpleeats @sunwarrior @revfoods

There are loads more but these are the ones that are my go-to when recommending to clients.

Sending protein-loving thoughts to one and all!

I'm here with a sexy cauli this valentine's hailing the benefits (yet again!) of the almighty CRUCIFER FAMILY as great APHRODISIACS ❤️💃🕺 Indole-3-carbinol is the hormone balancing wonder that supports oestrogen detoxification - i.e. can reduce negative effects of excess oestrogens in both women and men such as BAD MOODS, PMT, SORE BREASTS, ANGER, IRRITABILITY, SENSITIVITY TO STRESS, POOR SLEEP, BLOATING, PAINFUL PERIODS, HEAVY PERIODS. In so doing, these fabulous veg also BOOST LIBIDO, making them part of my valentine's sexy foods list 💪🤩.
Other crucifers are broccoli, cabbage, kale, mustard greens, radish, horseradish, rocket, swede, book choi, collard greens, watercress and sprouts...

Which ones will you go for today?!

Next Wellness Angel Starts 23rd Feb. It's now 4 weeks rather than 5 following feedback, and is packed full of my gentle educational insights on health, food, lifestyle tips, menu, recipes, shopping lists and continuous support. Link in bio for more info and to book or feel free to message me here💃👏 🙏.

I love the view from our bathroom window. I always want to be up and away in those hills. I imagine the animals up there, the cosy holes where the rabbits settle, the nests for the eagles and kites, the deer ranging across the open glens. It's such a feeling of contentment I see it as a meditation and it most certainly resets my stress levels - would love to test what it actually does to my cortisol but I can guess it would be in a better state after than before I ponder this view. Cortisol balance means a more likely improved female hormone release, gut health and immune function, so it's all worthwhile!

It's just another example of how one may be able to get out of the grind, reset and relax. Do you have similar techniques?

#destress #cortisol #cortisolbalance #hormonebalance #femalehealth #meditation #perthshire #healthscotland #healthyscotland #nutritionscotland #nutritionaltherapy #wellnessscotland #wellnesstips #healtymindset #guthealth #immunehealth

What do butter, celery leaves, dark chocolate, walnuts, kiwi and coffee have in common with ground flax, kimchi and bitters? Every single one of them is supportive of gut health. From feeding a beneficial microbiome to dampening inflammation, promoting digestive juices, providing enzymes and supporting the gut barrier ...
I could eat this entire plate right now and know that my gut and therefore my immune system and neurotransmitters are being fed well.

Want more info on gut health? I'll be launching a 4 week "GUTNESS GRACIOUS" program from 1st March which aims to boost digestive function, ease bloating or discomfort and more. See link in bio for more info.

It is officially blue Monday. I don't know about you but I've come through the blue bit of Jan so far by being grateful for the little moments (putting these here to remind myself of these as well as to hopefully inspire others who may need it): admiring a beautiful sunrise, looking inside an icicle , inhaling a lungful of fresh air, finding ice wool (pic in stories/highlights - it's magic!), dipping in cold water or showers (I am doing 11min total a week as this is apparently the amount that can reduce inflammatory markers and boost endorphins - study to be sourced 🤔). I'm also enjoying colourful wholefoods and loads of them - filling my plate full of colours to remind me of the summer AND to help dampen inflammation and boost serotonin - parsnips, carrots, sweet potato, peppers, tomatoes, red cabbage, turnip, aubergine, squash, beetroot, garlic, radishes, red/yellow onion, and ALL the greens - leeks, broccoli, kale, rocket, mustard leaves, spring greens, chinese leaves, peas...
Finally a major addition this year has been high doses of Vitamin D (after testing) and Vitamin C.

Please reach out to a friend or a stranger today if you're finding the January Blues tough. Link in bio if you'd like a 15min free chat to see if we can help you through diet and lifestyle. Sending gentle happy thoughts.

📷@rhmkinder

JOIN ME for tomorrow's wellness angel workshop for FREE and see if you'd like to continue onto the 4 week program of wellness in a digestible, fun and positive format for just £89...! Message me if you'd like more info or to join me tomorrow eve 7:45pm.

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@balancore_nutrition

Services

Mat Pilates - Comrie, Wednesday

Mat Pilates (Beginners) - Comrie, Friday

1-1 Pilates - Reformer/Mat

Personal Balance Nutrition Programme

Nutrition Coaching

Our Story in Brief

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