Bod Squad Melb

Here’s a workout you can do at home… get some movement ladies… you’re going to feel better!

Starting a healthier habit can be challenging and feel really big… just remember it’s a life habit you’re aiming for.

Hot flashes? Maybe. Hot strength? Absolutely. Menopause can’t compete with a woman who knows her power. Here’s to living our most confident lives ladies… 💓

🌸 Strong, Radiant, and Unstoppable: Thriving Through Menopause 🌸
Menopause isn’t the end of your vitality — it’s the beginning of a new, wiser, and more powerful chapter. Your body is evolving, and with the right fuel and movement, you can feel energized, confident, and beautifully balanced through every stage.
✨ Nourish Your Body with Purpose:
What you eat now has the power to support your hormones, bones, and mood.
🥑 Healthy fats — like avocado, olive oil, nuts, and seeds — help balance hormones and support glowing skin.
🐟 Omega-3–rich fish — salmon, mackerel, and sardines — reduce inflammation and keep your heart strong.
🥦 Calcium and vitamin D foods — think leafy greens, fortified plant milks, and eggs — protect your bones.
🍓 Colorful fruits and vegetables — packed with antioxidants to lift your energy and mood.
🌾 Whole grains and legumes — steady your blood sugar and keep you feeling satisfied.
💪 Move in Ways That Empower You:
Exercise during menopause isn’t about pushing harder — it’s about moving smarter.
🏋️‍♀️ Strength training builds bone density, preserves muscle, and revs your metabolism.
HIIT sessions get your heart rate up to ensure your heart is strong…

Now is the time to be your best self… healthy, strong and confident 😀

Can you out exercise a high fat diet and lose weight? Short answer NO!
Basically eat less calories and expend more energy to lose weight. By eating high protein meals you’ll feel fuller for much longer and your sugary cravings generally will reduce. That’s another great reason to eat more protein… we already know that protein helps sustain and build muscle but it also assists in keeping us feeling fuller for longer. Soooo eat more protein and for those looking to lose weight… cut a few calories in foods that aren’t as good for you.

Are you a person that foam rolls or do think it’s fake news?
I’m a foam rolling fan girl…. Here’s why…

1. It’s great for a myofascial release. That means it can relieve tightness on the connective tissue that resides just under the skin surface.

2. Foam rolling can also relieve symptoms of muscle tightness and soreness.

3. Foam rolling can aid in relaxation and recovery when accompanied with deep breathing by triggering the parasympathetic nervous system which can lead to a more relaxed state.

These are only some of the ways foam rolling is a great accessory to ass to your current routine.

I’ll be posting more about foam rolling to help@you get the most out of it.

Feeling this Spring vibes? You’re not alone… it’s that warmer weather and a general feeling of hope, that’s why so many people decide now is the right time to start a fitness or lifestyle change. It’s such a great time to get the body moving. Walking is an under rated form of exercise as we move through menopause, it can help with bone density, hormonal shifts, improves circulation and is great for mental health.