Between Stef and I - we have both been noticing things lately 🫠
Nothing dramatic. Stef’s recovery has been tougher and her energy lower. I have been dealing with more fatigue and headaches.
Both of us noticing that stress hits differently than it used to.
Sound familiar? 🫣
Here is the thing - we know what is behind it. And that helps more than you might think.
Not because it makes the symptoms disappear. But because not knowing what is happening with your body is exhausting in its own way.
💡Having a reason - even just the “why” - makes it easier to carry.
If you nodded at any of this-you’re in the right place 🙌
Try this:
📉If your energy drops in the afternoon - look at your lunch. A meal with mostly carbs and not enough protein or fat causes a blood sugar spike, then a crash.
That is often what the 3pm slump actually is.
Add a palm-sized portion of protein to your lunch. Pair your carbs with fat or fibre. Same meal - steadier afternoon 🤗
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Stef & Sarah | Women’s Coaching & Menopause Specialists
💫Pelvic Floor & Core
💫Full-body Workouts 🙌 Strength-Cardio-Mobility
💫Insights and Understanding your body through perimenopause
Nobody teaches us how to breathe. And yet here we are 🙋♀️
Watch a baby breathing and you will see their whole ribcage expand in every direction - front, sides, back. That is how WE all started too.
Then life happened 🫠 Stress, ‘bad’ posture, holding everything in - and slowly many of us shifted into shallow chest breathing without ever noticing.
360 breathing is not a trend. It is literally just breathing the way your body was designed to.
And your pelvic floor and deep core? They need this as their foundation. Not as an extra. As the starting point.
Try it with me 👐 and let me know how it goes!
13/04/2026
If you have ever done a plank and still leaked when you sneezed - this post is for you.
Your core and your pelvic floor are not the same thing. You can be strong in one and struggling in the other. And almost nobody talks about this until something goes wrong.
The good news? This system responds really well to the right attention. And it starts with something as simple as how you breathe.
Try this👇
Take a full breath in and let your belly soften, ribcage expand forwards, sides, and back - while pelvic floor relaxes.
Then exhale fully and feel everything gently lift and return to starting position. That is 360 breathing. Do it five times right now.
Notice if your breath only moves your chest - now you know what you need to work on.
👀 Video will follow
23/03/2026
We talk a lot about consistency. But consistency does not always mean intensity.
Today was a low key one. And that is fine.
Listen to your body - it usually knows👏
18/03/2026
Eat less. Cut carbs. Fat makes you fat. Feel the hunger - that means it’s working 🫠
Gen X and millennial women got the full dose. Magazine culture, low fat everything, size zero as the goal. If anything Gen X had it first and hardest - with zero conversation around it.
We need to rewire our brains from the misinformation we were force fed. No pun intended 🫣
Yes, calories matter. But “eat less move more” ignores your hormones, sleep, stress and muscle mass - all of which directly affect how your body responds to food.
Carbs are not the enemy - but not all carbs are equal. Think wholegrains, legumes, sweet potato over processed and refined - pair them with protein or fat. Your blood sugar will thank you 🙏
Hungry all the time? That is your body telling you it is not getting enough. Not telling you the plan is working.
And the low fat era? We swapped fat for sugar and refined carbs for decades. Fat is not the enemy - the right kinds are essential.
👉Save this. Send it to a friend who is still struggling with advice that was never designed for her body.
And if you are ready for nutrition guidance that actually makes sense for you 🫶 drop us a DM
08/03/2026
Happy International Women’s Day 💜
One day will never really cover it, but it’s a good reminder to pause and appreciate the women around us.
The ones who support you.
Challenge you.
Tell you the truth.
Show up when it matters.
And while you’re at it, don’t forget to recognise that strength in yourself too 🙌
There’s a lot more of it there than you probably give yourself credit for.
Nobody sees the 6am alarms.
Nobody sees the days you don’t feel like showing up.
They just see the result.
We don’t always see is the struggle behind the goal.
The gym doesn’t just build your body.
It builds your discipline.
Your patience.
Your standard.
Every rep is a decision not to give up.
Every failure teaches you how to adjust.
Every workout is proof you showed up - even when you didn’t feel like it.
That’s where the growth is.
This all carries over into your real life too!
Keep challenging yourself.
Now go get it!
No one feels ready.
They just decide they’re done waiting.
You don’t need more confidence.
You need reps.
Go do the uncomfortable thing.
Messy counts.
💬 What’s the thing you keep “almost” doing?
If you’re short on time - here’s a quick 5 min workout to get your heart rate up 💃
20 Squats
10 Push ups
20 Bridges
20 high knee marches
Doing something is better than doing nothing…even a quick workout still counts 🙌
Ps: don’t worry my Xmas tree isn’t still up 😅 filmed this one earlier in the year
Tomorrow the pelvic floor takes center stage 💃
She deserves attention - not just when something starts to feel off.
There’s still time to sign up!
Join us-
🗓️ Tomorrow
⏳ 7–8:30pm CET
We’ll cover the basics, what to look out for, and what actually helps. (Plus you’ll get the recording in case you can’t join the full session!)🙌
PS: Props to Stef for fully committing to the role 😂
Let’s be honest - talking about the pelvic floor isn’t exactly the most exciting 😅
Many don’t pay it any attention…until something feels off 🫠
Leaking, discomfort, feeling unstable… it’s more common than people think.
💡A little knowledge here goes a long way.
The more you understand your pelvic floor, the better you can support it - especially as we get older 👯♀️
Join our workshop to learn the basics, symptoms to watch out for, possible causes, and what actually helps 🙌
Your pelvic floor is basically a superhero 🦸♀️ - doing her thing without you even thinking about it.
🧐 Want to know the best way to support her?
Learning how to intentionally engage and release - not just clench 24/7
and this is not just for moms! It’s for ALL women 💃
Join our Online Pelvic Floor Workshop this Thursday, 7–8:30pm (CET) 🙌
Your pelvic floor will thank you 🫶
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