Eton Fitness

My controversial breakfast…..

I tried adding vegan protein powder to it, for a protein bump, but it made it so disgusting and that made me very sad.

🥣 I love my porridge in the mornings.

And my hot chocolates, and I’m managing to hit my protein and stay in my calories, whilst having this every day for breakfast and that brings me joy!

Yes I need to leave the house more! Noted!

2 Dumbbells - 10 minutes

If you don’t have time to get to a gym or it feels a little daunting, build up your strength, and confidence at home with 2 dumbbells and this 🌶️ circuit for your arms and back.

You don’t need a lot of space for this one and you don’t need a lot to do a lot.

You can do this with bottles of water, cans of beans or 2 x 20kg dumbbells. Work to your strength.

🏋️‍♀️ Workout
4 Rounds of all exercises in order:
12 x Overhead press
12 x Gorilla 🦍 rows
12 x Upright rows
12 x Lying floor press

Let me know how you get on if you give this one a whirl and for more follow along, full body workout videos, head to my YouTube page


Here’s to preserving our muscle mass and preventing osteoporosis 🙌🏻 whilst giving it the gun show in our 90’s pew pew 💪🏻💪🏻

All of the recipes I post on my page are refined sugar free.

Refined sugar is inflammatory, so it is a good one to reduce or eliminate (as much as possible) in perimenopause.

As our ovarian oestrogen, estradiol declines we lose its anti inflammatory properties, so if you feel like a sugar monster in midlife, constantly riding the refined sugar rollercoaster🎢 with highs and lows all day, then these recipes will really help you.

You might find changing your diet helps improve muscle and joint aches and pains, worsening of skin issues like eczema, rosacea or adult acne, migraines and heightened allergy fare ups.

📖 Recipe

🍠1 1/2 sweet potatoes (medium)

🥩 250 grams 5% lean beef mince

🥗45 grams rocket and baby leaf salad
🥒1/4 courgette
🥒1/4 cucumber
🍅50 grams baby plum tomatoes
🫑1/2 sweet pepper

🌽5 1/2 grams cornflour
🌱1/2 tablespoon rapeseed oil
🌶️ Paprika

630 calories
57 grams protein
8 grams fibre

This is genuinely a huge portion of food, I was stuffed - let me know if you make it and enjoy! 😋

Week 1 of my 10 week fat loss phase to fit back into my non elasticated clothes - NO CHANGE!

I was quite hungry this week so I took my 1,800 10% deficit calories up to 1,900 a day, as I worked out I have probably been eating over 2000 a day prior to this.

Having a 22 day cycle will definitely be playing a part in scale weight, bloating and experiencing what might have been extra hunger, but I shall find out once this beast has left. GET OUT!!!! 😂

1 week is also not a lot of time, it’s certainly not enough time to gauge whether my calories are in the right balance for fat loss.

So 9 more weeks to go!

I’m enjoying having this focus and goal 🙌🏻

Let’s see what we can do 🙌🏻

IYKYK

🥭 This could not taste anymore like summer and it is currently saving me every time I fancy something sweet!

It’s also my kind of cooking - simple. Not sure this one is even cooking! It is so delicious for what it is.

📖 Recipe
🥭 1 x Frozen mango chunks 450 gram bag
🍯 2 x Spoons of honey

Blend it, add it, blend it, enjoy!

Total calories: 305 calories

Per portion - makes 4:
Calories: 76 calories (call it 80)
Protein: 1 gram
Fibre: 2 grams

This will save you reaching for an ultra processed ice cream. It is refined sugar free so anti inflammatory for those declining midlife hormones!

2 Dumbbells - 10 minutes

If you don’t have time to get to a gym or it feels a little daunting, build up your strength, and confidence at home with 2 dumbbells and this 🌶️ circuit for your legs and 🍑

You don’t need a lot of space for this one and you don’t need a lot to do a lot.

You can do this bodyweight, with bottles of water, cans of beans or 2 x 20kg dumbbells. Work to your strength.

🏋️‍♀️ Workout
3-4 Rounds of all exercises in order:
12 x B-stance Romanian deadlifts (each leg)
12 x Curtsy squats (12 in total)
12 x Alternating reverse lunges
20 x Glute bridges (make em burn!)
1 minute rest

Let me know how you get on if you give this one a whirl and for more follow along, full body workout videos, head to my YouTube page


Here’s to preserving our muscle mass and preventing osteoporosis 🙌🏻

In perimenopause I want to be eating as many whole foods as I can.

I also want to be eating no to very low refined sugar because refined sugar is inflammatory. Our ovarian oestrogen, estradiol is anti inflammatory, and as this declines in perimenopause we are at greater risk of inflammation. So when you combine the two it can cause problems.

Eating very low to no refined sugar also helps keep your blood sugar levelled and takes you off the blood sugar rollercoaster 🎢 helping to reduce cravings for more sugary foods.

It’s an all round win 🙌🏻

📖 Recipe

🍅 Tomato sauce - Makes 3-4 portions
15ml Rapeseed oil (you can use 1 cal spray but I want to use a single ingredient food)
2 x Sweet peppers
1 x Red onion
1 x Garlic clove
1 x Celery stick
1 x Courgette
770 grams Baby plum tomatoes

🧂 Himalayan pink salt - all other salt is a crime
🌶️ Mild chilli powder

130 grams x Free from spaghetti
1 x Salmon fillet

Calories: 560
Protein: 30
Fibre: 6

Give this recipe a save and enjoy 😋

I feel a little ridiculous admitting this as someone who helps women in perimenopause lose body fat for a living, but over the past 6 months I have been slowly gaining weight.

I don’t mind my body changing or getting bigger, but……none of my non-elasticated clothes fit me. None of my jeans do up, thankfully it’s summer so I can wear wafty summer dresses, but this is something I need to address now.

Mainly because I can’t afford a whole new wardrobe!

But also, because this is where it starts. I could buy a few new bigger pairs of jeans, then it would be bigger tops, bigger dresses, and what I’m not doing is addressing the habits that are not serving me.

I have been pretty stressed these past 6 months, and I have been eating little snacky snacks here and there as little rewards throughout my day.

Day one of my 10-week calorie deficit today and I can see exactly where my bad habits are.

Bowls of salted crisps with dairy free chocolate (because it tastes like a kit kat, I’m dairy intolerant) washed down with a rice milk hot chocolate. That has been elevenses and also fourses.

Throughout each day I drink about 3 of these hot chocolates. By logging them today I have realised they are 200 calories each. Not bad really, but when you consume 3 a day, that’s 600 calories a day I am consuming in hot chocolates and I haven’t even checked what the crisps and chocolate came to yet!!

Holy moly me oh my, I can see why my jeans don’t do up now, because this is on top of my regular meals.

So, over the next 10 weeks I am going to be documenting my progress and sharing with you exactly how I do it.

Starting stats in the comments 👇🏻

Here are my starting stats:

•Weight: 65kg (not focusing massively on this one because it can fluctuate quite wildly in Perimenopause.) I’m 5ft 6 for reference.

•Progress photos: see video……you will never remember exactly what you looked like so it is important you take them so you can see your composition change.

•Body measurements: Done ✅

•Calculated calories: 1,800 per day which is a 10% deficit.

•Calculated protein: 104 grams per day. Being dairy intolerant does make this a little harder but we move 🙌🏻

•Fibre: 25-30 grams per day, vital for good gut microbiome and also helps keep you feeling full in a calorie deficit.

After one day of logging my food I can already see where I can make massive improvements which will save me calories that I can put into filling meals and ways I can boost my protein intake - hurrah!

Reducing my calories is going to be the thing that enables me to lose body fat in perimenopause. Not a cortisol reducing supplement or avoiding a certain exercise because it will ‘stress’ my body and make me fat. I think we can safely say it’s the hot chocolates, crisps and chocolate! 🍫

Follow along for the journey. I’m going to be documenting my progress on this page every single week 💪🏻

Week 1’s check in next week 🙌🏻