NadiaFittlab

Really tough ride today working on improving my FTP (Functional Threshold Power) this is a measure of your power output or the maximum average wattage you can hold for about 60 minutes without fatiguing. Measuring this helps me track my progress because as my FTP increases, I’m getting stronger and more efficient. I don’t test for a full hour usually I’ll ride for 20 mins taking my average power and multiply by 0.95. Today I held a high effort throughout my ride preparing for my test this week… 🚴‍♀️

The Engel has landed.

It’s good to be back home after a long summer and ready to get back to my routine. Having spent 5 months eating a keto diet this is my rocket fuel before or after my training.. 1 tbs omega seeds, tsp MCT oil, Handful frozen blueberry’s, 1 tbs Vegan protein powder, 5g Creatine and a cup of Plenish almond milk. Wizz it all up in your blender. It’s packed full of omega and antioxidants for heart and brain health, protein and creatine for muscle support, providing muscle growth and repair. Lastly MCT (medium chain triglyceride) oil for energy and helping to aid my ketone production. Try it and let me know if you prefer it before or after your workouts 😄

I never post personal pictures but this one is allowed 😂 What did I do on my recent summer holidays? I rested reset and spent time with the beautiful people in my life. I put my phone down and took quality time off. I swam, cycled (never off my bike! 😂) read, slept, without guilt and the constant need to push myself to keep up with the grind. Don’t neglect this part of your training, look after your well being take time out, you will come back stronger and more focused. Taking on new clients now for September .fitness in St John’s Wood DM me direct. ☀️

What’s for lunch? Greek salad with guacamole! I changed my diet to follow a Ketotarian way of eating 5 months ago. This is mostly a plant based plan switching my metabolism from burning sugar from carbs to burning fat as its main energy source. The female body is incredible, we go through so many transitions throughout our lives, you need to adjust with those changes otherwise you are always left wondering why all the things you have previously done don’t work anymore. I gained 5kg throughout my menopause years like so many of us and I’m now almost back to where I feel my most comfortable. How? I changed my diet, I haven starved myself or felt hungry I have stuck to the plan long term and continued with all my training especially weights as I didn’t want to drop muscle mass or bone density. Menopause weight gain can be reversed you just need throw away everything you have been doing to discover a new way of eating and exercising. It is hard, it can be very difficult and demoralising but it is possible. Every women’s experience of menopause is very different, you are unique embrace the changes and look at menopause as an exciting time of rediscovery and growth. I am 55, post menopause, strong, energised and loving my new way of eating. 🌼

Really great conversation last night about Creatine’s role in women’s health with the amazing ladies from Artah and Seema at . Here are a few gems to share. Creatine is made naturally in your body, primarily in the liver, kidneys, and to a lesser extent in the pancreas. Your body synthesizes creatine from three amino acids.
Creatine is literally fuel for the brain. It powers ATP which is your body’s main energy system. This then helps with improving mental clarity, focus, memory, and even mood, especially during periods of hormonal change like menstruation and perimenopause. I have found it particularly useful during my peri and post menopause years. I wish I had started taking it earlier along with my HRT as I had awful days when I just didn’t have any energy or self belief dragging myself to work to make everybody else feel and look great.
Interestingly women naturally have lower brain creatine than men, which may explain why taking creatine helps us with cognitive fatigue, menstrual brain fog, and mild depression.
Creatine also supports ovulation as it requires energy from our ATP stores. During the second half of your cycle, your energy demands increase. Supplementing can help reduce PMS symptoms and support your metabolism.
It may help during post/perimenopause by preserving lean muscle mass, supporting bone density, reducing fatigue, and improving cognition. There are lots of thoughts on pros and cons. of taking creatine but as a woman who has trained all my life and been through many hormonal transitions I highly recommend it.
Creatine supports hydration, energy, and healthy ageing. What’s not to love?
Dosing: 3–5g daily is ideal. No loading needed just use it as maintenance, though you might feel a bit of water retention in the first two weeks that’s because
creatine draws water into your cells to help them perform better.
The quality really matters tho do look for pure creatine monohydrate (like Creapure®). Third-party testing is key to ensure it’s properly filtered, safe, and effective. As always if you are pregnant or suffer liver issues or have a medical condition you must speak to your doc first.🌼❤️

I have been eating very low carbs doing Keto for the last 3 months. Incredibly challenging but when you can eat meals like this when you go out it helps!! Trout was so delicious, I will keep going as I’m slowly returning to my weight before I went through menopause. Ladies there is no quick fix with hormonal weight gain, you have to find what works for you and stick to it. 🌼

Made these little pots of joy to pop in the fridge to eat on my early mornings. Chia seeds are a great source of fibre and 92cals in each pot. Fuel your day!

Lunch on the run today! Fancied a few prawns to get some extra protein in. Prep time 2mins… tip have a bowl of precooked quinoa and peas your fridge it’s full of protein. Delicious cold with a big dollop of M&S beetroot apple & pink cabbage slaw and some cooked prawns. 😍 Don’t have time to cook but always find time to eat something that will power you through the rest of your day. 💕