PT with Nikki

✨ Perimenopause, Overwhelm & Workouts: Why You Need to Move Even When You’re Tired ✨

Hey busy mums 🤗
Perimenopause is no joke. The fatigue, brain fog, mood swings, disrupted sleep — and all while life keeps demanding more from you. Between kids, work, and a never-ending to-do list, getting a workout in can feel impossible.

But here’s the truth (and the reminder you might need today):
👉🏼 Moving your body is one of the most powerful things you can do right now.

💪 Why Workouts Matter More Than Ever During Perimenopause:

Regulates hormones: Regular exercise helps reduce cortisol (stress hormone) and boosts serotonin, dopamine, and endorphins — your natural mood lifters.

Improves sleep quality: Even a short walk or strength session can help you fall asleep faster and stay asleep longer.

Supports metabolism & weight management: Hormonal shifts can make it easier to gain weight, especially around the middle. Strength training & movement help counteract that.

Protects bones & muscles: Estrogen loss = higher risk of osteoporosis and muscle loss. Exercise is your defense.

Boosts mental health & clarity: Feeling snappy, anxious or down? Movement can shift that fog and help you feel like you again.

😞 And if you don’t move?

Fatigue actually gets worse

Muscle mass declines faster

Mood dips become more frequent

Sleep becomes even more disrupted

The risk of health issues increases

🔑 But here’s the thing…

It doesn’t have to be perfect.
It doesn’t have to be an hour.
It just has to happen.

✅ 20 minutes in your living room
✅ A strength circuit while dinner’s in the oven
✅ A walk before the school run
✅ Gentle yoga before bed

It all counts. You don’t need motivation — you need momentum.

You’re not failing. You’re adapting. You’re shifting. And movement is your ally.

💬 If this resonates, drop a ❤️ or share how YOU’re moving your body today. Let’s support each other through this chapter!
https://www.instagram.com/reel/DLRWHcSIlgi/?igsh=djF6NjBncDdndHZy

✨ Perimenopause, Overwhelm & Workouts: Why You Need to Move Even When You’re Tired ✨ Hey busy mums 🤗 Perimenopause is no joke. The fatigue, brain fog, mood swings, disrupted sleep — and all while life keeps demanding more from you. Between kids, work, and a never-ending to-do list, getting a workout in can feel impossible. But here’s the truth (and the reminder you might need today): 👉🏼 Moving your body is one of the most powerful things you can do right now. 💪 Why Workouts Matter More Than Ever During Perimenopause: Regulates hormones: Regular exercise helps reduce cortisol (stress hormone) and boosts serotonin, dopamine, and endorphins — your natural mood lifters. Improves sleep quality: Even a short walk or strength session can help you fall asleep faster and stay asleep longer. Supports metabolism & weight management: Hormonal shifts can make it easier to gain weight, especially around the middle. Strength training & movement help counteract that. Protects bones & muscles: Estrogen loss = higher risk of osteoporosis and muscle loss. Exercise is your defense. Boosts mental health & clarity: Feeling snappy, anxious or down? Movement can shift that fog and help you feel like you again. 😞 And if you don’t move? Fatigue actually gets worse Muscle mass declines faster Mood dips become more frequent Sleep becomes even more disrupted The risk of health issues increases 🔑 But here’s the thing… It doesn’t have to be perfect. It doesn’t have to be an hour. It just has to happen. ✅ 20 minutes in your living room ✅ A strength circuit while dinner’s in the oven ✅ A walk before the school run ✅ Gentle yoga before bed It all counts. You don’t need motivation — you need momentum. You’re not failing. You’re adapting. You’re shifting. And movement is your ally. 💬 If this resonates, drop a ❤️ or share how YOU’re moving your body today. Let’s support each other through this chapter!

📣 Let's Talk Perimenopause – You're Not Alone ❤️

As a personal trainer, I've always felt strong, focused, and in control of my body... but lately, something’s shifted.

I’ve been navigating perimenopause, and let me tell you — it’s real, it’s powerful, and it’s something more of us need to talk about.

I’ve noticed myself feeling more anxious, overwhelmed, emotional, and just not quite myself some days. My workouts hit differently, my sleep is off, and even my cravings have changed.

But here’s the thing:
✨ This is NORMAL.
✨ This is natural.
✨ And this doesn’t mean we’re broken — it means we’re evolving.

I've started adjusting my training and nutrition to support where my body is now — with more recovery, more nourishment, more kindness. And I'm learning that strength isn’t just physical — it’s how we show up for ourselves during the hard stuff.

If you're in this season too, you’re not alone. Let’s keep the conversation open, honest, and empowering. 💬💪

Is this sounding familiar? Want to retake control and feel stronger again - mentally and physically 💪

Message to start your journey with me


https://www.instagram.com/p/DLOqcuio0UB/?igsh=aDJtbXo2cnJnYnNi

📣 Let's Talk Perimenopause – You're Not Alone ❤️ As a personal trainer, I've always felt strong, focused, and in control of my body... but lately, something’s shifted. I’ve been navigating perimenopause, and let me tell you — it’s real, it’s powerful, and it’s something more of us need to talk about. I’ve noticed myself feeling more anxious, overwhelmed, emotional, and just not quite myself some days. My workouts hit differently, my sleep is off, and even my cravings have changed. But here’s the thing: ✨ This is NORMAL. ✨ This is natural. ✨ And this doesn’t mean we’re broken — it means we’re evolving. I've started adjusting my training and nutrition to support where my body is now — with more recovery, more nourishment, more kindness. And I'm learning that strength isn’t just physical — it’s how we show up for ourselves during the hard stuff. If you're in this season too, you’re not alone. Let’s keep the conversation open, honest, and empowering. 💬💪 👇 Drop a ❤️ if you’re riding this wave too, and let’s support each other through it. Is this sounding familiar? Want to retake control and feel stronger again - mentally and physically 💪 Message to start your journey with me #PerimenopauseSupport #WomensHealth #StrongerTogether #HormoneHealth #PersonalTrainerLife #PerimenopauseWellness #ThisIs40s #EmpoweredWomen

Last week before school holidays

Have you booked 😉

Tag and share who needs to try a class

Why I Might Be the Right Personal Trainer for You 🏋️‍♀️

Let’s be honest — fitness isn’t one-size-fits-all.
Especially if you’re…

💜 Going through perimenopause or menopause
💜 Struggling with mental health or stress
💜 Wanting to stay mobile, strong, and independent as you age

That’s where I come in.

I specialise in helping women and older adults feel better, move better, and live better — no extreme workouts, no judgment, just real results that matter in everyday life.

Here’s what you’ll get with me:
✔️ Personalised sessions that fit your life
✔️ Support through hormonal, physical & emotional changes
✔️ A focus on strength, balance & mobility — not just weight loss
✔️ Encouragement, not pressure

Whether you're getting started again or want to feel more in control of your body and mind, I’m here to help you build confidence, energy, and strength — from the inside out.

✨ You don’t need to be fit to start. You just need to start. ✨

📩 Message me to get started — no pressure, just possibilities.


https://www.instagram.com/reel/DK68i8JM6N6/?igsh=MWYwcHV5aHFuem4ycQ==

Why I Might Be the Right Personal Trainer for You Let’s be honest — fitness isn’t one-size-fits-all. Especially if you’re… 💜 Going through perimenopause or menopause 💜 Struggling with mental health or stress 💜 Wanting to stay mobile, strong, and independent as you age That’s where I come in. I specialise in helping women and older adults feel better, move better, and live better — no extreme workouts, no judgment, just real results that matter in everyday life. Here’s what you’ll get with me: ✔️ Personalised sessions that fit your life ✔️ Support through hormonal, physical & emotional changes ✔️ A focus on strength, balance & mobility — not just weight loss ✔️ Encouragement, not pressure Whether you're getting started again or want to feel more in control of your body and mind, I’m here to help you build confidence, energy, and strength — from the inside out. ✨ You don’t need to be fit to start. You just need to start. ✨ 📩 Message me to get started — no pressure, just possibilities. #MenopauseFitness #PersonalTrainerForWomen #ActiveAging #MobilityMatters #FeelStronger #WellbeingFirst #FitnessForRealLife

All classes running as normal this week 🙌

New routine in all classes 💪🏋️‍♀️

Members book via the app, non members comment below or dm for a space 😀

I thought I was losing myself...
For months, I felt like a stranger in my own body:
😞 Constant fatigue
😣 Aches in nearly every joint—even my fingers
🥱 No energy, zero motivation
📈 Weight gain + severe bloating (two dress sizes during my cycle!)
😔 Low mood, anxiety, disrupted sleep...
Even walking started to hurt. I genuinely thought something was seriously wrong.

After doing my own research (and taking a menopause course!), I finally connected the dots—Perimenopause.

💥 Fast forward just 3 weeks into HRT patches and I feel like a new woman.
Here’s what’s changed:
✅ Energy is BACK
✅ Anxiety way down
✅ Sleep is deeper
✅ Confidence creeping back in
✅ Muscle + joint pain? Nearly gone
✅ Bloating easing
✅ Back to weight training 💪

✨ This week, I finally feel like me again - back to lifting heavy and feeling great!

Perimenopause can be physically and mentally exhausting—but you are not alone. Speak up. Ask questions. Seek support.

I kept getting told - you can't be, you are too young. Listen to your body, do your research and seek the help you need

This is the start of a new chapter—and I’m stepping into it with strength and clarity. 💛

https://www.instagram.com/p/DKkQLbxIFo-/?igsh=bm56bXA5dTlzNHJ6

I thought I was losing myself... For months, I felt like a stranger in my own body: 😞 Constant fatigue 😣 Aches in nearly every joint—even my fingers 🥱 No energy, zero motivation 📈 Weight gain + severe bloating (two dress sizes during my cycle!) 😔 Low mood, anxiety, disrupted sleep... Even walking started to hurt. I genuinely thought something was seriously wrong. After doing my own research (and taking a menopause course!), I finally connected the dots—Perimenopause. 💥 Fast forward just 3 weeks into HRT patches and I feel like a new woman. Here’s what’s changed: ✅ Energy is BACK ✅ Anxiety way down ✅ Sleep is deeper ✅ Confidence creeping back in ✅ Muscle + joint pain? Nearly gone ✅ Bloating easing ✅ Back to weight training 💪 ✨ This week, I finally feel like me again - back to lifting heavy and feeling great! Perimenopause can be physically and mentally exhausting—but you are not alone. Speak up. Ask questions. Seek support. I kept getting told - you can't be, you are too young. Listen to your body, do your research and seek the help you need This is the start of a new chapter—and I’m stepping into it with strength and clarity. 💛 #PerimenopauseAwareness #HRTJourney #WomensHealth #ThisIs40Plus #StrongerEveryDay

🎯 Why Exercise is Essential Over 70 – Featuring TRX Training 💪

✅ Maintains Independence
Regular functional movement helps improve balance, coordination, and strength – key for everyday activities like walking, climbing stairs, or getting up from a chair.

✅ Supports Joint Health & Mobility
TRX allows for low-impact, full-range movements that gently strengthen muscles around joints, reducing stiffness and promoting flexibility.

✅ Improves Posture & Core Stability
Suspension training activates the core in every movement – vital for spinal support and reducing back pain.

✅ Adaptable & Assistive
TRX can assist with challenging movements (like squats or lunges), offering support while still building strength safely.

✅ Builds Confidence
With scalable intensity and support, older adults can move more, safely, and effectively, boosting both physical ability and self-confidence.

✅ Enhances Balance & Fall Prevention
Functional TRX exercises help retrain balance reflexes and strengthen stabilizing muscles – crucial in preventing falls.

✅ Full Body, Minimal Equipment
All you need is a TRX strap and your bodyweight – perfect for home use or community centres with limited space or gear.

IT'S NEVER TOO LATE TO MOVE BETTER. TRX IS MORE THAN A WORKOUT - ITS A PATH TO.INDEPENDENCE AND STRENGTH AT ANY AGE

✨️ Keep inspiring others, Martin ✨️

DM if you are ready to move better 💪





https://www.instagram.com/reel/DKZkQUiMXFz/?igsh=MXd1b3duYnUwaXR4Zw==

to.independence

✨Home Workouts vs. The Gym: What’s Best for You in Midlife?✨
(Perimenopausal & Postmenopausal)

Navigating fitness during perimenopause or post menopause? Your body's changing - and so should your workouts!
Let's break down the pros and cons of each 👇

🧘‍♀️HOME WORKOUTS – Quick, comfy, convenient!

✅ Pros:

🏡 Workout in your PJs
⏱ Save time – no commute!
💸 Low cost or free
📺 Follow YouTube, apps, or your favourite trainer
🌿 Less intimidating

⚠️ Cons:

❌ Easy to skip or slack off
💪 Limited equipment = slower progress
📉 Harder to stay motivated
🚫 Lack of progressive overload (key for muscle & bone health!)

🏋️‍♀️GYM WORKOUTS – Where strength and support grow!

✅ Pros:

💥 Access to weights = more strength gains
🦴 Supports bone density (goodbye osteoporosis risk!)
🔥 Builds lean muscle (hello metabolism!)
💃 Increases confidence + mental clarity
👯‍♀️ Community vibes = accountability & fun

⚠️ Cons:

🕒 Requires scheduling & travel
💰 Membership fees - although with Results Gym for just £24.99 a month, you have 24-hour access, classes included along with a sauna
😬 You can feel intimidated at first (but you’ll OWN it soon!)

---

🎯The Bottom Line:
Home workouts are a great start – but as we age, we need to progressively challenge our bodies. The gym gives you the tools to do just that.

👉 Want to feel stronger, sleep better, boost your mood, and protect your bones?
Lifting in the gym = your midlife superpower. 💪✨







https://www.instagram.com/p/DKW3MR6sXhK/?igsh=bnBmZTA3dWRsNng3

✨Home Workouts vs. The Gym: What’s Best for You in Midlife?✨ (Perimenopausal & Postmenopausal) Navigating fitness during perimenopause or post menopause? Your body's changing - and so should your workouts! Let's break down the pros and cons of each 👇 🧘‍♀️HOME WORKOUTS – Quick, comfy, convenient! ✅ Pros: 🏡 Workout in your PJs ⏱ Save time – no commute! 💸 Low cost or free 📺 Follow YouTube, apps, or your favourite trainer 🌿 Less intimidating ⚠️ Cons: ❌ Easy to skip or slack off 💪 Limited equipment = slower progress 📉 Harder to stay motivated 🚫 Lack of progressive overload (key for muscle & bone health!) 🏋️‍♀️GYM WORKOUTS – Where strength and support grow! ✅ Pros: 💥 Access to weights = more strength gains 🦴 Supports bone density (goodbye osteoporosis risk!) 🔥 Builds lean muscle (hello metabolism!) 💃 Increases confidence + mental clarity 👯‍♀️ Community vibes = accountability & fun ⚠️ Cons: 🕒 Requires scheduling & travel 💰 Membership fees - although with Results Gym for just £24.99 a month, you have 24-hour access, classes included along with a sauna 😬 You can feel intimidated at first (but you’ll OWN it soon!) --- 🎯The Bottom Line: Home workouts are a great start – but as we age, we need to progressively challenge our bodies. The gym gives you the tools to do just that. 👉 Want to feel stronger, sleep better, boost your mood, and protect your bones? Lifting in the gym = your midlife superpower. 💪✨ #gymworkoutsvshomeworkouts #perimenopausefitness #postmenopause #resultsgym #Blairgowriegym #ptwithnikki

All classes on as normal....make sure you book as numbers are limited 🏋️‍♀️

Non members dm to book a spot

Tag and share someone that hasn't tried classes yet 🤗

Classes are great for all!
✨️ social aspect- usually the same members so you will get to workout with like minded people whilst making friends along the way
✨️ Class is structured by a pt so all you have to do is follow the exercises taking away that mental fatigue
✨️ Pushed to succeed and motivated to continue 💪



https://www.instagram.com/p/DKWqfL8s1xE/?igsh=MWpzaXlhZ3pqYzZ1bw==

All classes on as normal....make sure you book as numbers are limited 🏋️‍♀️ Non members dm to book a spot Tag and share someone that hasn't tried classes yet 🤗 Classes are great for all! ✨️ social aspect- usually the same members so you will get to workout with like minded people whilst making friends along the way ✨️ Class is structured by a pt so all you have to do is follow the exercises taking away that mental fatigue ✨️ Pushed to succeed and motivated to continue 💪 #resultsgymkirriemuir #resultsgymblairgowrie

1. 🎧 Bring headphones - music can block put distractions and help you stay focused

2. 📝 Go in with a plan - knowing what exercises you'll do ahead of time can ease decision fatigue and reduce stress

3. 🕑 Pick quieter times - early mornings, during school hours and weekends. Less people = decrease in anxiety

4. Start with familiar movements even 10 minutes of something you're comfortable with is progress

5. 🥰 Practice self compassion- you don't have to be perfect, just showing up is progress

⏰️ Reminder: you're mental health matters just as much as your physical health
Be kind to yourself - you're doing great 🙌


#




https://www.instagram.com/p/DKP0bYXM4JV/?igsh=MXFuMWs0Y3hvZWR1Zw==

1. 🎧 Bring headphones - music can block put distractions and help you stay focused 2. 📝 Go in with a plan - knowing what exercises you'll do ahead of time can ease decision fatigue and reduce stress 3. 🕑 Pick quieter times - early mornings, during school hours and weekends. Less people = decrease in anxiety 4. Start with familiar movements even 10 minutes of something you're comfortable with is progress 5. 🥰 Practice self compassion- you don't have to be perfect, just showing up is progress ⏰️ Reminder: you're mental health matters just as much as your physical health Be kind to yourself - you're doing great 🙌 #gymanxiety ##mentalhealthmatters #gymtips #ptwithnikki #resultsgymblairgowrie #resultsgymkirriemuir

When Martin started with me last year he was just about able to sit on the machines due to knee and back pain. Roll on several months and check out the change! Going from machines only to free weights, including body weight planks.

Age is just a number! Martin has proved it's never too late to start at the gym 🏋️‍♀️

✨️ keep inspiring others ✨️

🏋️ Physical Benefits

Increases muscle mass and strength – Counteracts age-related muscle loss (sarcopenia).

Improves bone density – Helps prevent osteoporosis and reduces risk of fractures.

Enhances balance and stability – Lowers the risk of falls.

Boosts joint health – Strengthens the muscles around joints, helping reduce pain and stiffness.

Improves posture – Strength training can correct muscle imbalances and support spinal alignment.

Increases metabolism – Muscle burns more calories at rest, helping manage weight.

Supports mobility and independence – Makes everyday activities easier and promotes a higher quality of life.

Enhances sleep quality – Physical exertion often leads to deeper, more restful sleep.

🧠 Mental & Cognitive Benefits

Improves mood – Reduces symptoms of depression and anxiety through the release of endorphins.

Boosts cognitive function – Strength training has been linked to better memory, attention, and executive function.

Increases confidence and self-esteem – Gaining physical strength can improve self-image and mental resilience.

Reduces risk of cognitive decline – Studies show resistance training may slow the progression of Alzheimer’s and dementia.

Promotes social interaction – Joining classes or training groups fosters connection and combats loneliness.





https://www.instagram.com/reel/DKNVwUUskln/?igsh=ZjY1Mm15cnJ0eG4w

When Martin started with me last year he was just about able to sit on the machines due to knee and back pain. Roll on several months and check out the change! Going from machines only to free weights, including body weight planks. Age is just a number! Martin has proved it's never too late to start at the gym 🏋️‍♀️ ✨️ keep inspiring others ✨️ 🏋️ Physical Benefits Increases muscle mass and strength – Counteracts age-related muscle loss (sarcopenia). Improves bone density – Helps prevent osteoporosis and reduces risk of fractures. Enhances balance and stability – Lowers the risk of falls. Boosts joint health – Strengthens the muscles around joints, helping reduce pain and stiffness. Improves posture – Strength training can correct muscle imbalances and support spinal alignment. Increases metabolism – Muscle burns more calories at rest, helping manage weight. Supports mobility and independence – Makes everyday activities easier and promotes a higher quality of life. Enhances sleep quality – Physical exertion often leads to deeper, more restful sleep. 🧠 Mental & Cognitive Benefits Improves mood – Reduces symptoms of depression and anxiety through the release of endorphins. Boosts cognitive function – Strength training has been linked to better memory, attention, and executive function. Increases confidence and self-esteem – Gaining physical strength can improve self-image and mental resilience. Reduces risk of cognitive decline – Studies show resistance training may slow the progression of Alzheimer’s and dementia. Promotes social interaction – Joining classes or training groups fosters connection and combats loneliness. #ptwithnikki #ResultsGymBlairgowrie #80yearsoldandweighttraining #challengeyourself

Classes this week...
Make sure you book to avoid disappointment 😜

Non members welcome but limited space, message to book a space