Group Fitness Classes with Louise

My Two Non-Negotiables since hitting midlife: Walking and Strength Training

As we navigate the powerful and transformative phase of midlife, our bodies and minds need more deliberate care. Two of the most important habits I believe every woman in this stage should build into her life are walking and strength training — and here's why.

Walking: This simple, accessible activity is a quiet powerhouse. It boosts heart health, helps regulate weight, supports joint health, and improves mood by lowering stress hormones and increasing endorphins. For women in midlife, when hormones shift and energy levels can fluctuate, walking is a gentle way to stay grounded and energized. It’s also a chance to connect with nature, process thoughts, or enjoy a podcast or playlist. Done consistently, it builds stamina, strengthens bones, and can even improve sleep — something many of us struggle with in these years.

Strength Training: Often overlooked, but absolutely essential. After 40, women naturally begin to lose muscle mass and bone density — which can lead to frailty, falls, and metabolic slowdowns later in life. Strength training counteracts this beautifully. It helps maintain muscle, boosts metabolism, protects bones, improves posture, and builds functional strength for everyday life. Beyond the physical, it’s also incredibly empowering. Lifting weights reminds us of our inner and outer strength, building confidence along with resilience. Even just 2-3 sessions a week can make a dramatic difference in how we feel and age.

If you’re in midlife, I encourage you to make these two practices a regular part of your life. Your future self will thank you.

https://www.facebook.com/share/v/1ApaUXEjzK/?mibextid=wwXIfr

Become a Just Strong Ambassador Welcome to the Just Strong Tribe form to join our online community of strong women. Apply now!

Weight loss, getting stronger and healthier, doesn’t have to be complicated and doesn’t require you to starve your body, or pay for diet clubs or diet pills/shakes.

The two game-changing steps which will help you to achieve your weight loss goals are - 👇

1️⃣ NEAT Movement Matters:
Beyond your structured workouts, there’s a world of movement called NEAT (Non-Exercise Activity Thermogenesis). It includes activities like walking, gardening, or even playing with your kids/grandkids. Aim for an average of 10,000 daily steps to keep your metabolism engaged throughout the day. Small movements add up and can make a significant difference in your overall calorie expenditure, but also help you unwind and destress.

2️⃣ Dial in on your nutrition:
Your body needs the right quantities of macronutrients, more commonly referred to as MARCOS (protein, fats and carbs), in order to perform at its best and reduce unnecessary snacking👇

True story my snack attacks have definitely lessened since I have been focusing on my macronutrients.

Below is a link to probably the best macro counting tutorial I have ever watched. A game changer for anyone wanting to understand macro counting! So get a cuppa, pen n paper and truly learn how you can eat well, without depriving yourself. It really gives you freedom from the deluge of crap advice that swamps us in respect of what our body needs in respect of food.

https://youtu.be/Sc4rj3OiVV8?si=L8gjhuGiTDuKKXyC

🍗 PROTEIN to build & repair muscles & cells:
Aim for around 2g per kilogram of body weight. Things like - chicken, turkey, beef, cod, prawns, tuna, egg whites, whey powder, Greek yogurt etc.

There are also plenty of plant based sources of protein too! And protein bars and shakes are good for snacks on the go 👍

My personal favourite for protein powders is ESN as their flavours are just the best and their ingredients are quality too. (no I’m not on commission) it is just what my coach drinks, and she was right, it tastes bloody good, and she also looks bloody fit. Plus if you type in her name, you get a discount too 😃.

https://uk.esn.com Type in MONIKA at checkout for a discount. More about Monika later.

🥑 HEALTHY FATS to support hormones & absorb nutrients: Aim for around 1g per kilogram of body weight. Things like - avocados, nuts, seeds, peanut butter, eggs, olive oil, salmon and other oily fish, dark chocolate etc.

🍌 CARBS for energy and mental clarity: It’s important to consume a decent amount of carbs based on your goals, activity level and food preferences. Things like - potatoes, rice, oats, pasta, cous cous, bananas, apples, rice cakes, bagels etc.

I never realised until I started introducing carbs consciously into my daily food intake how little I was actually eating.

I can honestly say since I have upped my carbs, I am performing better in my fitness regime, sleeping better and am have far fewer foggy brain episodes.

If you really are interested in introducing strength training into your lifestyle, and/or just learn about macronutrients, how to lift weights, have practical knowledge and experience on tap, then be part of a community of likeminded people. There is definitely strength in numbers. I highly recommend you follow Monika on instagram/facebook and also join her community called Body Lab, for only £1 a month. I have added some links below to Monika awesome resources for getting stronger in mind and body. What she doesn’t know about fitness and nutrition isn’t worth knowing!

This link gets you access to nutrition, recipes, weekly webinars, workout plans and so much more for only a £1 a month!
https://www.skool.com/body-lab-1644/about

Monika’s page
https://m.facebook.com/groups/372008345599319/?ref=share

Monika’s Instagram page
https://www.instagram.com/monikija?igsh=MWZkYzdsdnd2Zm9yZQ==

I promise you, when you consistently focus on improving the areas covered above, and join an amazing community such as Body Lab you’ll never have to diet again!!

Feel free to message me for more info.

Much love, Louise # # #

www.instagram.com

To anyone looking for a high calibre online coach, who will provide a personal workout plan, nutritional advice such as calculating & counting your personal macros. Then this club is the best I have come across for a very affordable price.

The community is also an amazing resource, offering weekly educational webinars, meal recipe idea videos, and support from Monika along with other members.

I really cannot recommend this enough, especially if you have tried every which way to get in the best shape possible physically and mentally.

https://www.sculptclubworldwide.com/2024

Monika Szpakowicz





*t

Squeeze page •Tailored programs and nutrition guidance with recipe demonstrations and meal planning tutorials for optimal fueling for individual objectives.

Let the fun begin…..Because pull ups ain’t just for boys 💪😜💪😂