OVER 40s PERSONAL TRAINER
YOUR MENOPAUSE JOURNEY TO
STRONG & LEAN
Get the results you deserve from a science-backed nutrition and exercise plan, plus the support and accountability you need to change your lifestyle during the challenge of midlife and menopause.
You’re not alone. 50% of women will experience weight gain during menopaiusse, with an average weight gain of of 10kg by the time menopause is reached, and HRT does not directly help weight gain or support weight loss.
Why old diets don’t work.
Our bodies undergo an enormous hormonal and biological transition during menopause. Declining oestrogen has a huge impact on many functions that influence weight loss.
This is why our old diets don’t work, and why ‘eating healthy’ and exercising still isn’t enough.
Now, we need a different approach. And if you’re ready to make changes to your diet, get off to the strongest start with a free 30 minute diet and exercise consultation to discover the most powerful changes you can make to your diet.
WHY YOU CAN
TRUST MY ADVICE
My story
I retrained as a personal trainer, specialising in menopause, when I was 48 because I couldn’t find the answers I needed to help me as I went through it myself.
Losing 30lb Menopause Weight
Now at 54, I have transformed my own body, losing 30lb of menopause weight whilst doing less exercise than I used to. I’ve reduced many of my symptoms, and am fitter and stronger than at any other time of my life.
I’ve also helped 100s of women do the same, by ignoring fads and using scientifically proven methods for peri and post menopausal women.
Women can still lose weight now - and it’s important for our health. A significant proportion of the fat we gain during the menopause transition is visceral fat, which increases our risk of high blood pressure, high cholesterol, insulin resistance and developing coronary heart disease.
I also understand how stressful and challenging the combination of managing menopause symptoms and mid-life is. The good news is that weight loss now is easier than you think. You don’t need to be starving all day, and do tons of exercise. In fact that’s one of the biggest mistakes women make that prevents them from achieving their goals.
HOW MENOPAUSE MAKES
WEIGHT LOSS HARDER
Poorer quality sleep. Even one bad sleep makes us hungry and causes cravings. Eating just a few hundred extra calories a day adds up to significant weight gain over time.
More inflammation. Oestrogen protects us against inflammation, and when levels drop we’re more susceptible to increased inflammation which is known to cause weight gain and make weight loss harder.
Increased stress and elevated cortisol. I don’t need to tell you how stressful the combination of menopause and midlife is, but all that stress increases cortisol which is linked to an increase in abdominal fat, and makes sticking to a diet feel impossible.
Gut health changes. Our gut microbiome changes during menopause causing bad bacteria to proliferate which is now know to be linked to weight gain.
Insulin resistance. Declining oestrogen levels reduce insulin resistance, leading to increased fat storage.
MENOPAUSE WEIGHT LOSS
NUTRITION CHECK LIST
EATING HEALTHY ISN’T SPECIFIC ENOUGH FOR WEIGHT LOSS AT MENOPAUSE.
These are common patterns in ‘healthy’ diets that impact successful weight loss:
Fasting or eating very low calorie diets. When you are trying to keep calories to a minimum but have low energy, poor sleep and a high stress load you will not be able to lose weight, especially around your belly.
Experiencing constant hunger or cravings. This is a sign that what you are eating isn’t giving you the right nutrients.
Under-eating protein. Many women don’t have any idea how much protein they need, and what that looks like on a plate.
Not eating enough fibre. A common cause of bloating and irregular bowel habits. Many women don’t eat enough fibre and have poor gut health which is also linked to weight gain.
Under-estimating snacking. When you are tired and stressed its easy to rely on snacks to keep you going, and eat without really noticing it throughout the day.
Ignoring anti-inflammatory foods. Many women don’t consider this important factor when planning and making meals.
Getting these essential aspects of your diet right is the key to successful menopause weight loss.
WHY YOUR EXERCISE ROUTINE
ISN’T WORKING
All exercise has benefits, but not all methods are effective for weight loss:
Prioritising Cardio If you’re running, swimming, cycling, playing tennis, doing spin or aerobics classes to lose weight, you are wasting your time. (You can still do them for heart health and fun, but they won’t help with weight loss.)
Body pump classes. Body pump is not the same as strength training. They won’t help you burn fat and build muscle for better shape and tone, and they may increase your chance of injury.
Yoga and Pilates. Yoga and pilates are brilliant for core strength and mobility, but not for fat burning and muscle building.
MIDLIFE CAN BE OUR
STRONGEST CHAPTER YET
I went from having no energy, motivation or confidence, to feeling the strongest and most capable I ever have in my life after conquering cravings, losing 30lb and learning how less exercise is the key to a stronger, leaner, fitter body after menopause.
Menopause doesn’t have to be the start of a slow decline, or a permanent loss of who you are.
There’s no denying how challenging this process is, and how hard it is to navigate so much conflicting advice, and sometimes you simply need help.
This is where I come in. I’ll work with you on a one to one basis to give you the structure, support and accountability to finally achieve your goals, to give you the strength and confidence for your next chapter.
WORK WITH ME ONE TO ONE &
START YOUR JOURNEY TO
A STONGER, LEANER, HAPPIER
MENOPAUSE
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When we work together I’ll put together a personalised diet and exercise plan that takes into account your goals. There is no one-sized-fits-all programme, instead I will help you find a way of eating and exercising that fits into your life as easily as possible.
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No. The most important part of the process is having regular 1-1 sessions which take place on zoom or whatsapp video. We’ll develop a close working relationship designed to give you the support and accountability you need, when you need it.
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Accountability is one of the most powerful tools available when you are stressed, overwhelmed and busy, because it makes it so much easier to make the right eating decisions - which is the biggest factor in weight loss. You upload a quick photo of all of your meals and snacks into an app, so I can track your meals in real time. This takes no time at all and means you don’t have to track calories. Its a game changer. Other ways I help with accountability are with one to one sessions, such as planning calls to help you plan weekends, holidays and other special occasions and setting check ins so you can update me with how you are getting on. This helps you figure out how you want to handle these situations, and what compromises you are happy to make. They are really powerful tools that teach you how to manage day to day eating decisions and special occasions, in a way that feels right for you.
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Yes. During our first face to face session we’ll go through your current diet, what you do and don’t like, what your favourite snacks are, whether or not you are cooking for other people. I use this information to create a meal plan and recipes that will fit into your lifestyle without extra work.
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Yes you can. In fact its important to learn how to incorporate your favourite foods and drinks, so you don’t feel deprived or get bored.
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Yes. I will put together a personalised workout programme for you, based on your goals, your experience, whether you are in a gym or prefer to workout at home and also how much time you have. The workouts are built into your app and are very easy to follow. You don’t have to wonder if you are doing the right exercises any more, I plan all that for you so you can just take your brain out and follow the workouts knowing what you are doing is going to work!
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There are a few ways I help you with this. The workouts include videos for you to follow. You will also send me videos of you doing the exercises now and again so I can check your form. I also offer live technique coaching sessions either online or in person (depending on where you live) so you can learn the correct form.
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I am a qualified personal trainer and corrective exercise specialist. Most injuries are caused by muscle imbalances and I can give you exercises that will address this. I also help you with proper technique, give you warms ups to follow, stretching routines for after workouts and mobility routines. If you are working with a physiotherapist to mange an existing injury, I can liaise with them directly to ensure my programme for you supports their recommendations.
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It depends on your goal and how many changes you can reasonably make within your current lifestyle. I recommend planning for it to take between 3-6 months. We are working on creating sustainable changes that will last for life.
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Yes. I am a fully qualified level 3 personal trainer and nutrition advisor. I am fully insured to instruct clients in exercise and to help them make healthy diet changes in line with proven guidelines.
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Firstly I am a post menopausal woman myself, so I have first hand experience of dealing with the challenges of menopause. I stay on top of current research and guidelines for nutrition and exercise for menopausal women - fortunately there is a lot more available now than 5 years ago. I have also taken Dr Stacy Simms Menopause Course for diet and exercise for active women. To date I have worked closely with around 200 menopausal clients both in person in my gym, and online and therefore have practical experience of diet and exercise strategies that have got real results.
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Simply click on one of the buttons on this page. From there you will be able to book a free 30 minute consultation call. These sessions are highly valuable as we will discuss your current diet and exercise regimes and I will give you some advice for what to change to enable weight loss.
If you would like to know details about how the programme works and the costs, we can build that into the conversation.
By the end of the call you will have all the information you need to decide if this is a good approach for you, and if you’re ready to start we can get going straight away.
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The first step is to book a free 30 minute call at a time that suits you.
If you decide to go ahead at the end of that call, I can get you started straight away. Within a few hours of our call I’ll have your meal plan and exercise programme set up, I will invite you onto the app and into my private whatsapp group and we’ll put our first 1-1 progress call into the diary.
