Lift Fitness

𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐖𝐚𝐥𝐤𝐢𝐧𝐠 𝐃𝐮𝐫𝐢𝐧𝐠 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞:

* 𝐂𝐚𝐫𝐝𝐢𝐨𝐯𝐚𝐬𝐜𝐮𝐥𝐚𝐫 𝐇𝐞𝐚𝐥𝐭𝐡:
Brisk walking keeps the heart rate up, which is crucial for heart health, especially as low estrogen during menopause can increase the risk of cardiovascular disease.

* 𝐌𝐨𝐨𝐝 𝐚𝐧𝐝 𝐌𝐞𝐧𝐭𝐚𝐥 𝐖𝐞𝐥𝐥-𝐛𝐞𝐢𝐧𝐠:
Walking releases endorphins, which can help improve mood, reduce anxiety, and combat low mood, which can be a common symptom of menopause. 

* 𝐖𝐞𝐢𝐠𝐡𝐭 𝐌𝐚𝐧𝐚𝐠𝐞𝐦𝐞𝐧𝐭:
Walking helps maintain a healthy weight, which is important as women tend to store more weight around their abdomen from middle age onwards. 

* 𝐒𝐭𝐫𝐞𝐬𝐬 𝐑𝐞𝐝𝐮𝐜𝐭𝐢𝐨𝐧:
Walking can be a relaxing activity that provides time to de-stress and take a break from everyday life. 

* 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐒𝐥𝐞𝐞𝐩:
Regular walking can help improve sleep quality, which is often disrupted during menopause.

Tips for Walking During Menopause:

* 𝐌𝐚𝐤𝐞 𝐢𝐭 𝐚 𝐝𝐚𝐢𝐥𝐲 𝐡𝐚𝐛𝐢𝐭: Aim for at least 30 minutes of brisk walking most days of the week. 

* 𝐕𝐚𝐫𝐲 𝐲𝐨𝐮𝐫 𝐫𝐨𝐮𝐭𝐞𝐬: Explore different areas and scenery to keep your walks interesting. 

* 𝐈𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐞 𝐢𝐧𝐭𝐞𝐫𝐯𝐚𝐥𝐬: Add bursts of faster walking or even running into your walks for an extra cardiovascular boost. 

* 𝐖𝐚𝐥𝐤 𝐰𝐢𝐭𝐡 𝐨𝐭𝐡𝐞𝐫𝐬: Joining a walking group or club can provide social support and motivation. 

* 𝐋𝐢𝐬𝐭𝐞𝐧 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲: Pay attention to any pain or discomfort and adjust your activity accordingly. 

* 𝐒𝐭𝐚𝐲 𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐝: Drink plenty of water before, during, and after your walks

Comment the word ‘Thrive’ for more information on the Thrive during menopause programme.

𝟓 𝐏𝐞𝐫𝐢-𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐒𝐲𝐦𝐩𝐭𝐨𝐦𝐬 𝐈 𝐌𝐢𝐬𝐭𝐚𝐤𝐞𝐧 𝐅𝐨𝐫 𝐒𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐞𝐥𝐬𝐞!

1. 𝐍𝐢𝐠𝐡𝐭 𝐬𝐰𝐞𝐚𝐭𝐬 - I just thought I was really hot. It didn’t happen every night it would come and go.

2. 𝐍𝐨𝐭 𝐛𝐞𝐢𝐧𝐠 𝐚𝐛𝐥𝐞 𝐭𝐨 𝐬𝐥𝐞𝐞𝐩 - Usually happened every month for a couple of days anyway so I just thought it was happening more often because I had so much on with work and life.

3. 𝐅𝐚𝐭𝐢𝐠𝐮𝐞 - Thought it was just because I was so busy but when it got worse I was convinced it was my thyroid so I got tested which came back okay. It didn’t get any better so I paid private for blood tests as I was convinced something else was wrong but confirmed I was peri-menopause.

4. 𝐂𝐡𝐚𝐧𝐠𝐞 𝐢𝐧 𝐛𝐨𝐝𝐲 𝐜𝐨𝐦𝐩𝐨𝐬𝐢𝐭𝐢𝐨𝐧 - I am now holding more body-fat around my stomach and hips. I put this down to not training consistently and my body composition is just changing.

5. 𝐌𝐮𝐬𝐜𝐥𝐞 𝐚𝐜𝐡𝐞𝐬, 𝐩𝐚𝐢𝐧𝐬 𝐚𝐧𝐝 𝐬𝐭𝐢𝐟𝐟𝐧𝐞𝐬𝐬 - I just thought after years of weight training and lack of stretching and doing mobility exercises recently it was because of that.

I didn’t put all the symptoms together to come to the conclusion because at the time I was under the age of 40. It was the Nurse taking my bloods asking me if I was peri-menopausal and of course I said NO, ABSOLUTELY NOT.
Then she started asking me questions…. Do you have night sweats, irregular mensural cycle, fatigue and every question the answer was yes and then the penny dropped lol.

Peri-menopause can start in your 30’s like me age 38 but the most common age is mid to late 40’s.

During this time what you used to do when it comes to health and fitness may no longer work for you so you have to take a different approach.

Want help to understand what is going on and have some guidance with your training and nutrition?

Just comment ‘THRIVE’ and I will send you some information on the THRIVE during menopause programme.

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐠𝐫𝐞𝐚𝐭 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐛𝐮𝐭 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐭𝐨 𝐛𝐞 𝐠𝐫𝐞𝐚𝐭!

𝐓𝐇𝐑𝐈𝐕𝐄 𝐝𝐮𝐫𝐢𝐧𝐠 𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞!

What does thriving during menopause mean to you?

To me it means….
•Going a whole day without needing a nap
•Having the energy to get through a whole boxing / kickboxing 1-2-1 session
•A night where I don’t wake up 7-8 times and actually felt like I slept
•Have the concentration to work and sit down and write a whole training plan

What am I doing differently -
•Moving my body regularly even when I don’t feel like it
•Hired a Boxing / Kickboxing Trainer 2 x a week to push me more than I’d push myself
•Figured out what was missing in my diet and added in daily supplements
•Keeping a symptoms journal and a food diary log
•Being consistent with an evening routine

Every woman going through peri-menopause / menopause struggle with different symptoms so telling everyone to do the same thing won’t work for everyone as it isn’t a one size fits all.

Menopause Coaching isn’t a one size fits all as it is totally dependant on the person.

I qualified as a Menopause Specialist Coach in January and have been trying my new knowledge on myself….. I know I know I’m far too young to be going through peri-menopause which actually started when I was 38.

If you’re struggling with peri-menopause / menopause symptoms and want help with your fitness goals just message me ‘THRIVE’ for more info on the Thrive programme.

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐠𝐫𝐞𝐚𝐭 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐭𝐨 𝐛𝐞 𝐠𝐫𝐞𝐚𝐭!

1-2-1 online and PT spaces now available for the Thrive programme starting in May.

This plan is designed to help women going through any of the stages of menopause.

Whilst every woman is different, menopause can affect pretty much everything in a woman’s life and is rarely talked about.

The change to a woman’s s*x hormone (along with other midlife adjustments) can have a whole host of physiological and psychological ramifications, which may include….

•Uncomfortable hot flushes
•Weight gain and changes in body fat distribution
•Brain fog
•Lack of energy and fatigue
•Trouble sleeping
•Pelvic health concerns and changes (bladder urgency)
•Digestive issues
•A greater risk of injury or difficulty recovering from exercise
And more…..

Please send me a DM with the word THRIVE for more information.

3 EVENING PT SPACES AVAILABLE!

I’m opening up 3 new evening spaces for new PT clients or past clients returning.

Perfect for beginners to learn how to train in a safe private environment.

Monday - 5pm
Wednesday - 6pm
Thursday - 7pm

All sessions are an hour long in a private studio in Cwmbran so you don’t have to pay a gym membership on top of PT sessions.

The taster package of 3 x PT sessions which includes personalised nutrition targets, access to all 48 recipe books and group chat still just £99

All sessions are tailored to your goals / abilities / experience / limitations etc

Comment ‘ME’ to secure one of the spaces.

You don’t have to be great to start but you have to start to be great!

𝐂𝐥𝐢𝐞𝐧𝐭 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧!

Excited to have this client back on The Lift Fitness Method.

This is what she achieved last time as an Online client and no longer needing 1-2-1 support or weekly check ins have changed to The Lift Fitness Method plan.

This was achieved following a structured home training plan and having a flexible diet still allowing her to eat the foods she loves whilst still having a social life.

This is so she still has a structured training plan to follow, personalised nutrition targets and access to me via a group setting if she needs support.

The Lift Fitness Method is a monthly subscription to have a new structured training plan each month without having the pressure of having to check in each week.

The best part? It’s only £49 / month with no minimum commitment and no contract.

For more information just click the link in bio which takes you to the website or simply comment ‘ME’

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐠𝐫𝐞𝐚𝐭 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐛𝐮𝐭 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐭𝐨 𝐛𝐞 𝐠𝐫𝐞𝐚𝐭!

𝐇𝐨𝐰 𝐥𝐨𝐧𝐠 𝐝𝐨𝐞𝐬 𝐢𝐭 𝐭𝐚𝐤𝐞 𝐭𝐨 𝐬𝐞𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬?

One of the most common questions I get asked is, “𝐇𝐨𝐰 𝐥𝐨𝐧𝐠 𝐰𝐢𝐥𝐥 𝐢𝐭 𝐭𝐚𝐤𝐞 𝐟𝐨𝐫 𝐦𝐞 𝐭𝐨 𝐬𝐞𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬?” The answer, as you might expect, varies depending on several factors.

𝐊𝐞𝐲 𝐅𝐚𝐜𝐭𝐨𝐫𝐬 𝐓𝐡𝐚𝐭 𝐈𝐧𝐟𝐥𝐮𝐞𝐧𝐜𝐞 𝐑𝐞𝐬𝐮𝐥𝐭𝐬
• 𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲: Sticking to a routine (at least 3–5 workouts per week)
• 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧: A balanced diet supports muscle growth and fat loss
• 𝐒𝐥𝐞𝐞𝐩 & 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲: Essential for muscle repair and overall progress
• 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐈𝐧𝐭𝐞𝐧𝐬𝐢𝐭𝐲: Progressive overload (increasing difficulty)

𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 & 𝐌𝐮𝐬𝐜𝐥𝐞 𝐆𝐚𝐢𝐧𝐬 -
8-12 weeks - Noticeable muscle growth, better posture, and increased strength.

𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 & 𝐖𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 -
6-8 weeks - Significant fat loss (depending on consistency and diet).

𝐄𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞 & 𝐂𝐚𝐫𝐝𝐢𝐨𝐯𝐚𝐬𝐜𝐮𝐥𝐚𝐫 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬 -
6–8 weeks - Significant improvement in stamina and cardiovascular health.

𝐅𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲 & 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 -
8-12 weeks - Major improvements in flexibility and mobility.

You will see changes such as improved mood, increased energy in the first couple of weeks.

I always recommend giving a new routine / new fitness plan at least 12 weeks to give yourself a chance to see a noticeable difference.

The Lift Fitness Method doesn’t have a minimum commitment or a contract so you can cancel anytime.

This is just £49 / Month for a new structured training plan each month as well as personalised nutrition targets and be part of the Lift Fitness community.

Just comment ‘ME’ for more information or click the link in bio.

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐠𝐫𝐞𝐚𝐭 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐛𝐮𝐭 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐭𝐨 𝐛𝐞 𝐠𝐫𝐞𝐚𝐭!

“𝐂𝐚𝐫𝐞 𝐚𝐛𝐨𝐮𝐭 𝐩𝐞𝐨𝐩𝐥𝐞’𝐬 𝐚𝐩𝐩𝐫𝐨𝐯𝐚𝐥, 𝐚𝐧𝐝 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥 𝐚𝐥𝐰𝐚𝐲𝐬 𝐛𝐞 𝐭𝐡𝐞𝐢𝐫 𝐩𝐫𝐢𝐬𝐨𝐧𝐞𝐫”

Years ago I would have sent these photos to my sister to ask her if she thought I’d look like a chav wearing this, as I cared what people thought.

I remember when a friend (no longer a friend) seen a photo I posted on Instagram of me wearing a Gymshark matching set for the first time and messaged me “OMG this is making me cringe so bad”
I actually went and got charged, never wore that outfit again and I actually gave it away.

Now I don’t care what people think I want that matching set back 😅

Now I really don’t care if someone thinks I look like a chav or not.

I’ve liked the lounge sets from River Island for ages so I tried this on, loved it and bought it.

“𝐓𝐡𝐞 𝐦𝐢𝐧𝐮𝐭𝐞 𝐲𝐨𝐮 𝐬𝐭𝐨𝐩 𝐜𝐚𝐫𝐢𝐧𝐠 𝐰𝐡𝐚𝐭 𝐨𝐭𝐡𝐞𝐫𝐬 𝐭𝐡𝐢𝐧𝐤 𝐢𝐬 𝐭𝐡𝐞 𝐦𝐢𝐧𝐮𝐭𝐞 𝐲𝐨𝐮 𝐬𝐭𝐚𝐫𝐭 𝐛𝐞𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟”