Beyond Fit

Holidays are fun, they are meant to explore new foods, indulge a little and to be enjoyed. After a recent trip to Bali, I definately did that, but I do have to say I am finding it a bit of a struggle to get myself back into it. I am determined to make this week better than the last and continue on moving forward.

Now this isn't to 'punish' or go on another challenge or anything like that, it's just that I listen to my body, and my body right now isn't very happy 😆

For me it's about how I 'feel' and I don't feel good. Sleep has been a bit up the w*p and I feel bloated and heavy and to be honest a bit unmotivated...

But I also know how I feel when I DO look after my nutrition and exercise and THAT is the feeling I'd much rather have, as I find myself that the worse I feel, the more unmotivated I get!

So I've listed just a few simple basic things I will start to implement just to get back into it and to make some changes of the 2 weeks of indulgence. Sometimes life allows us to put a bit on and relax a bit with holidays, and then there are times when we need to help our bodies to feel good again, and this is one of those times!

Spring is here 🌸and summer on our doorstep feels like a fresh start!

Are you finding the food you’ve always eaten and the workouts you used to do no longer work in your late 40s & 50s?

You’re not alone!

Here are some of my top tips for staying on top of it for LIFETIME not just a SHORT Time….

• Resistance training doesn’t need to be fancy – Boring is good!

Effective resistance training is generally the same exercises – and that's okay. You don't need a completely different workout every time you train.

Repeating key movements allows you to practice technique, build strength and track progression. If you are constantly switching up your exercises doing circuit classes and not getting heavier weights doing the same compound movements, then you probably are not getting stronger.

There is no magic number of reps that suddenly makes a workout effective, what matters is that you are creating enough pressure to create a stimulus. Your final few reps should feel difficult and close to failure. It doesn’t matter if you can only do 2 reps of something, stick to that weight until you can do about 10-12 reps easily and then pop that weight up again.

In midlife, consistency and progression are far more valuable than constantly chasing the latest fitness trend, which may even increase your risk of injury.

• Increase your NEAT

Particularly if fat loss is your goal, increasing your Non-Exercise Activity Thermogenesis – or NEAT – can help reduce body fat.

NEAT includes everyday movement such as housework, walking, carrying shopping, gardening, taking the stairs instead of the lift and even fidgeting.

Walking, in particular is fantastic!
It increases daily energy expenditure without adding a ton of fatigue or interfering with recovery.

You don’t need to spend hours at the gym to get your movement in, just make an effort to move more where & when you can, and ensure those strength training sessions are happening every week.

• Recovery is also important

Your training only works if your body has the opportunity to recover and adapt. If you are overdoing it, if you are working hard doing HIIT classes and circuit classes etc and not giving your body the time to recover, this can do the opposite for what you are trying to achieve.

Prioritise days where you just walk, or maybe a lighter session like pilates, maybe you need to sleep and focus on great nutrition. Listen to your body and take some time to also slow down in between your harder training days.

• The odd indulgence won't ruin your progress

Consistent habits over weeks and months matter far more than one meal or one day.

A meal out, birthday cake or a weekend treat isn't going to undo weeks of regular training and healthy eating habits, The goal is balance, not perfection.

Good delicious ice-cream is such a pleasure and life is too short to be ‘good’ all the time. So enjoy meals out with family and friends and ditch the guilt. Just stick to your great habits 80% of the time and allow the other 20% for the things you love and time spent with people you love.

• Nutrition still matters

For fat loss, your overall calorie intake matters more than obsessing over whether those calories came from carbs or fat. Cutting carbs is hard, we do need carbs for our energy and brain, so it’s just a matter of finding the most wholesome nutritious choices we can for our changing bodies.

Ditching things like overconsuming white bread, chips, creamy pastas and processed crackers for things such as fruit, quinoa and brown rice, kumara etc

Energy balance is important, but that doesn't mean calories are the only thing worth considering, Protein, fibre, food quality, portion sizes, sleep and activity all influence how sustainable your diet feels and how well you can stick to it.

If you are not sleeping, it’s the first thing we need to address alongside with nutrition.

If you’d like some help, If you’d like to feel like yourself again, please reach out, I understand & I’d love to help you x

Training for longevity is my desire for all of you. If your only goal is to be thin then you may spend a long time living a pretty frustrated miserable existence, and skinny is not strong, skinny doesn't provide strong bones and muscles.

Feel confident in your clothes, know you are fit and strong and can LIVE, do activities without being out of breath and run around with the kids, playing, riding, running, jumping, climbing etc...

Your body is the greatest thing you will ever own so treasure it xx

Proud of this achievement 🙏

How I feel my best into my 50s…

I really believe you can reinvent yourself in your 40s, 50s, 60s and beyond! It’s an ‘upgrade’ that’s a little different but feels super empowering at the same time 🤎

1. Eat whole foods 80% of your diet. Food matters…. It really does!

2. Move every single day! Walk daily. Strength train 2-3x pw - non negotiable! 💪 do your mobility work, your Pilates, whatever you enjoy the rest of the time.

3. Drink loads clean filtered of water! Not out of plastic bottles either!

4. Get great people around you have a tribe, a community. Laugh, get fresh air, enjoy life with gratitude 🙏

5. Good skincare routine and treatments have really helped me

6. I now take Protandim NRF2 and the most incredible collagen that has made a massive massive difference!

If you’d like to know more or chat about your specific health goals, I always love talking to people and seeing where I can help.

You know what else… if I can’t, I’ll put you onto who can. I love helping! X

The million dollar question with a simple answer! 😊

If you want to lose body fat and would love lean toned muscles, to be strong and have strong bones then listen up ladies ..

💪 strength train!

At least twice a week. Lift heavy. Push your body until the last 2 reps are a challenge and that’s your sweet spot. 👌

Strength training should be a non negotiable and will give you the best results all over.

🏃‍♀️‍➡️ walk daily

Try to increase your steps to about 8000 a day if possible. If you work in an office, find a way to move more. Take the stairs, do some squats in the loo! Walk at lunch time, park further away… go for hikes in the weekend. Walking is great and getting hills in there is even better!

🤎 do what you love!

The rest of the time, do what you love. Pilates, boxing, running, swimming, cycling, dancing, whatever brings you joy while you are moving, do that thing!

Remember fat loss comes with what you put in your mouth. The weights are going to help and also give you a thousand more benefits, don’t skip the weights. Move more and have fun!

Sometimes the thing that sounds like the most frustrating and complicated goal to achieve, actually isn't...

Particularly for women in peri/menopause where if feels like an intruder has moved into your body and screwing things up! It's true, your hormones are falling off a cliff! But we can either give up, OR we can use this as an 'upgrade' to our new, wiser, more empowered woman and adjust to this new phase in our life!

Here are 8 Top Quick Fire Reminders on Balancing Hormones in Peri/Menopause:

There are lots of factors that contribute to hormone imbalance including gut issues, environmental toxins, thyroid function, nutritional deficiency, unhealthy liver, stress & mindset. Some tips for gaining some control back are here to remind you and perhaps print off and have it as a reminder. It's not hard, it's really back to basics and using the Blue Zones as inspiration as to how they live.

Do you think they are scrolling social media following every new fad, weight loss shake etc? No they are not! Take a look below and let me know what you think.

1. Eating a varied whole food diet of healthy fats, proteins, carbohydrates and loads of vegetables and fruit. This will help with energy levels, manage moods and balance your hormones much better. (simple right)

2. Eat 5-7 servings of fruit and vegetables to ensure you are getting enough vitamins and minerals that are so important for hormone balance. (simple right)

3. Love and look after your liver! Alcohol can stop oestrogen being removed from the body causing excess oestrogen recycled. This can cause symptoms such as migraines and hot flushes & excess stored body fat. (just cut back if you enjoy w**e and have it occasionally rather than every day!)

4. Eat fibre & foods that your gut bacteria will love (e.g. fruit, vegetables, lentils and wholegrains). Constipation can increase excess oestrogen in the body. (simple right!)

5. Get a good sleep – this is so critical for our body to repair and recover. Melatonin, serotonin & oestrogen are related, when oestrogen is low, so is serotonin and melatonin. Keep calm and de-stress. Stress causes havoc with our hormones. Cortisol will be made at the expense of your reproductive hormones. (if you want sleep tips, reach out!)

6. Movement is vital! It helps to maintain weight, balances our stress hormones (it’s the best antidepressant!), strengthens our bones and our muscles, helps to increase testosterone (which we need for better s*x motivation and energy) and helps with sleep and mood. (simple right)

7. Watch out for foreign oestrogens in your environment – chemicals like BPA mimic oestrogen and cause some of the symptoms experienced such as hot flushes. (switch to glass instead of plastic, you know the drill...)

8. Mindset is so important. Peri/menopause is an opportunity to reflect and recreate your next phase of your life. Journal, create a new vision for your life and make goals to get there. Practice self compassion and find your joy again. Don’t use 20 year old women as your ‘expanders’ (i.e. someone to look up too or look and wish you had their body) – Find someone your age who really inspires you, someone you look up too, let this person be your ‘expander’

There you have it! 8 super simple tips to implement to help you feel better 🥰