Affinity Fitness

During perimenopause, it's important to pay attention to your nutrition in order to maintain good health and manage any symptoms you may be experiencing.
Here are a few tips for eating well during this time:

🍎 Eat a balanced diet: Aim for a diet that includes a variety of whole foods, including plenty of fruits, vegetables, whole grains, and lean proteins.

🥑 Focus on healthy fats: Choose healthy fats, such as olive oil, avocado, and nuts, over unhealthy fats like processed and fried foods.

💧 Stay hydrated: Drink plenty of water to help manage hot flashes and other perimenopause symptoms.

🍫Limit added sugars: Try to limit your intake of added sugars, which can contribute to weight gain and other health problems.

🥛☀️Get enough calcium and vitamin D: These nutrients are important for bone health, and they may be particularly important during perimenopause when bone density may decline.

🥦 Good sources of calcium include dairy products, leafy green vegetables, and calcium-fortified foods.

🐟 Vitamin D can be found in fatty fish, fortified milk, and exposure to sunlight.

Consider taking supplements: If you're having difficulty getting enough of certain nutrients from your diet, you may want to consider taking supplements. Talk to your doctor about what might be right for you.

Remember, everyone is different, and what works for one person may not work for another. It's important to listen to your body and work with a healthcare professional to determine the best nutrition plan for you.

Strength training is an important form of exercise for women of all ages, but it becomes especially crucial as we approach and enter menopause.

As women age, they naturally lose muscle mass and bone density, which can lead to an increased risk of osteoporosis and other age-related conditions. Strength training can help to combat these losses by building and maintaining muscle mass and bone density.

In addition to its physical benefits, strength training has also been shown to improve mental health and reduce the risk of depression and anxiety. It can also help to boost self-esteem and body image, which can be especially important during the hormonal changes of menopause.

One common misconception about strength training is that it is only for men or for those looking to bulk up. However, this couldn't be further from the truth. Women do not have the same levels of testosterone as men, so it is much more difficult for them to build large amounts of muscle mass. Instead, strength training can help women to tone and sculpt their bodies, improving their overall appearance and functional capacity.

Overall, strength training is a vital form of exercise for women before and after menopause. It can help to maintain muscle mass and bone density, improve mental health, and boost self-esteem and body image. So if you're not already incorporating strength training into your fitness routine, it's never too late to start!

Have you had a great Christmas & New Year but wanting to make some positive changes in 2023?

Ladies would you love to exercise but feel intimidated by the big corporate gyms?

We can offer personal training environment away from the big gyms that are currently packed.

As a busy single mum myself it’s important to take time for me.
I am dedicated to helping women of all fitness levels reach their goals in a safe and supportive environment. Understanding that every woman is unique and has different goals, so we offer a 1-1 or 1-2 sessions if you’d prefer to train with a friend.
But it's not just about the workouts – we also provide support to help you make healthier choices in your everyday life.

So why wait? If you're ready to take control of your health and make a positive change in your life, drop me a DM & we can have a chat to get you started.

💯 agree

I know everyone is different when it comes to having breakfast, some have it where others can’t stomach food that early in a morning and need a coffee to kickstart their day. For me breakfast is probably my most favourite meal of the day whatever time I have it.

Here are some ideas for healthy breakfast options.

Overnight oats: Mix together rolled oats, milk or yogurt, and any desired toppings (such as nuts, seeds, fruit, or honey) in a jar or container and refrigerate overnight. In the morning, you can add a splash of milk or yogurt and enjoy your oats cold or heated up.

Avocado toast: Mash half an avocado on top of whole grain toast, and season with a pinch of salt and pepper. You can also add a soft-boiled egg or a few slices of tomato for extra protein and nutrients.

Greek yogurt parfait: Layer Greek yogurt, granola, and fresh fruit (such as berries, sliced mango, or sliced peaches) in a jar or glass.
Whole grain waffles or pancakes: Make your own waffles or pancakes using whole grain flour and serve with fresh fruit and a drizzle of honey or maple syrup.

Scrambled eggs with veggies: Scramble eggs and add in some chopped veggies, such as bell peppers, onions, and mushrooms. Serve with whole grain toast or a small portion of roasted potatoes.

Green smoothie: Blend together a handful of spinach or kale, a banana, a scoop of protein powder, and a cup of almond milk for a quick and healthy breakfast on the go. You can also add in a tablespoon of nut butter for extra protein and healthy fats.

Christmas has been & gone 🎄
Kids are back to school 📚
Time to get back into routine & make time for you 💗
Whether that be wanting to feel physically fitter, mentally stronger, a combination or the two or just wanting to start exercising, you can……you can because it’s never too late.

PERSONAL TRAINING sessions available.
MACKENZIE’s BOXING 🥊 GYM
Contact me for more details.
Block bookings available.

Let’s get in the gym and feeling great for 2023.

Such a stunning day today ❄️☀️ yes it’s chilly but exercise doesn’t always have to be hot & sweaty! A brisk walk is just as good, so get those walking boots on and get out into the fresh air and get those steps in.
Aim for between 7-10k steps a day.

Great work today Lisa. 🙌🏼
Awesome work on the squats, pushed that weight on the single arm row (one of my personal faves) and hit that spot on the reverse flys 👍. Looking forward to our Kettlebell workout next week.
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Bent over row & floor flies working the back and chest in our session this morning.

Never underestimate the power of lifting for the mind & body. My client here has increased her strength so much over the last few weeks also admitting that her mental strength has improved too because she can see the achievements she is making.

If you would like to book a Personal Training session with me please drop me a message. I’m here to work with you to help you feel stronger & fitter.

Fab Kettlebell session planned this morning for my clients. Such a versatile piece of gym equipment.

✅ All in one conditioning tool
✅ Improves core strength & stability
✅ Enhances body awareness & co-ordination
✅ Improves balances & stabiliser muscles
✅ Fat burning workouts.
✅ Great non cardio alternative

Let’s go!

Well done Natalie 👏🏻 You worked really hard today, first session under your belt & it will only get easier the stronger you get 💪