Active Women's Fitness

The ocean was calling today! When I arrived I immediately thought I was back home by the lake with the mountains in the background.
We can learn ways to Protect our Peace but sometimes it gets disrupted. I knew I needed to reset my nervous system and without sounding woo woo the beach was calling! Did it work…100 % salty vitamin sea air breathing and sand between my toes, actually wish I had my bathers on! Next time and a healthy reminder to do it more often 🏖️ 🌊 🧘‍♀️ how do you reset and protect your peace?!☮️

I’ve spent way too much time in Hospitals and waiting rooms this past 2 months with all 3 of my kids. To know this is not where I want to be in my later years of life. However unless we make changes to our lifestyles in our 40s, 50s and beyond this is where we are likely to end up. My clients and I have been hard out bone bashing this year! Not one of them gets away without doing some sort of impact work. Why? Our bone density declines 10% every decade and add genetics to this and you are looking at Osteoporosis in your 60s or 70s, unless you chose to do something about it. My clients love our bone bashing sessions, impacting and stressing the bones is important for increasing our bone density and bone strength. Comment Bones and I’ll send you 5 different exercises you can do everyday.

Wellness Wednesday!
Let’s talk about Fibre possibly the most underrated of our macros, coming under the Carbs bracket as a micro macronutrient. Women need 30grams of Fibre per day and as you can see from this photo of what you need to consume per 100gms to try and reach this is almost impossible !! WHY YOU ASK??! Consuming 30 grams of fibre daily—focusing on whole plant foods like vegetables, fruits, and legumes—can be as effective for weight loss as more complex diets. Fibre aids weight loss by slowing digestion to increase satiety (feeling full), stabilising blood sugar to curb cravings, and encouraging healthy gut bacteria
So why don’t we focus on Fibre seems like a necessary dietary requirement to me!: Unlike protein, sugar, or fat, fibre doesn’t have a highly visible marketing presence. It is often viewed purely as a tool for digestive regularity, rather than a critical component for preventing chronic diseases like diabetes and heart disease.
I have started using UR Gut after a friend and Nutritional Professor and her colleagues at Edith Cowan University, created this amazing product that is having incredible results with those with serious gut issues like Coeliac disease, Crohn’s disease, IBD.
If you would like my Blueberry Cheesecake recipe using UR GUT
that gives you 30 grams or Fibre and 30 grams of protein!! Comment Cheesecake! And I’ll send you the recipe! If you’d like to order some UR GUT or would like a sample PM me!

Wellness Wednesday Now I’m not suggesting you stop doing the things you love, it’s all about balance! However Let’s talk Strength training and Osteoporosis, it’s often thought of an old persons disease, but in fact it’s a young persons disease that shows up in old age.

Which is why Strength training is essential for women of all ages, the benefits that span from building initial bone density and muscle mass in our 20s and 30s to maintaining functional independence, mobility, and preventing injury during menopause and beyond. It boosts mental confidence, helps combat sarcopenia (muscle loss), which we lose 10% every decade… scary!! Improve our metabolic health, and enhance overall quality of life. 
Here are the stages and benefits

* 20s–30s: critical for establishing a solid foundation of muscle mass, enhancing bone density, and aiding in healthy weight management.
* 40s–50s (Perimenopause/Menopause):Crucial for combating hormonal changes, maintaining metabolism, and preserving bone health to prevent future fractures.
* 60s+: The focus lies on functional strength, balance, and maintaining independence, reducing the risk of falls.

If you would like a basic strength training plan to get you started comment ‘Strength’ and I will send you an at home program 🙌

It’s so easy 😂

I will be the first to admit that it all feels so overwhelming. It’s my constant battle as a Female Health Coach and PT to present the things that actually matter.

But there’s always something new and I know that you have so many competing voices telling you to do the next big thing.

On top of this women are often balancing so much more like their career, children, parents, homes, etc., etc.

I’m not here to tell you that I have the easy answer, but that I can relate 😂

So going forward we have ‘Wellness Wednesday’ where I will give you an update to anything new I have learnt, and share with you all!!

Today’s topic is Protein! The most widely talked about Macro these days! Here’s a quick breakdown as to WHY! Firstly we need protein to maintain and grow muscle, declining estrogen levels interferes with this. Protein aids in the absorption of calcium which further protects our bone density.
It helps to keep us fuller for longer and stabilise our energy levels, decreasing the need to reach for unhealthy snacks.
Aim for 30-35 grams of protein per meal.
If you need help with how to increase your daily protein intake
Comment protein and I’ll send you some tips!! 💪

A little late but wishing all my wonderful clients, friends, family a wonderful International Women’s Day! Have spent two awesome Iron infused days!! Proving that Women can do anything drilling, painting, repairing all things house related. And filled that skip bin to the brim is oh so satisfying 🙌🙏🌸