Weight Management
Weight management shape vs bodyweight
When did you last feel good about your shape and your weight? The answer might be 'years ago' or maybe 'never'. But the real question is, what action have you taken, or what changes have you made in the past to make you feel more comfortable in your body?
Maybe you've tried the Couch-5k Challenge
Have you started taking the stairs instead of the lift, played football with the kids, or gone for a walk during your lunch hour? Perhaps you've tried the cabbage soup diet or cut out carbs. Tried the 5:2 fasting diet or simply cut out or skipped meals altogether? You'll likely have tried some 'diet' or other in the past, and you may have seen some results, but the inevitability of diets is that the weight often comes back as soon as you deviate, or come off the plan. We've tended to connect the word 'diet' to a period where we have to make changes, but there's an assumption that it will come to an end, and once you've hit your goals its job done. The truth is that diets mostly don't work. What works is lifestyle changes that you can sustain permanently, and that rarely includes cutting out important food groups, or denying yourself fuel and feeling hungry.
Our weight can be a complex issue
Understanding your body composition is far more important than jumping on the scales and we need to get out of the mindset that the number on the scales is what we should be guided by.
Think optimal health all the way. We want to have heavier muscle mass and denser bones which will naturally make us heavier, but still drop a few clothing sizes and be leaner and healthier in the process. When we exercise, we build muscle, and muscle has always weighed heavier than fat.
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It's about how you feel in your clothes, how lean you are, and how much more energy you have as much as anything. The scale number can be a 'tool' in understanding how you're getting on, but it's one of many tools and it's not even the most important one, so be mindful of that when setting realistic weight loss goal.
Your shape
In terms of your shape. Your shape is your shape. While you can tone up, get leaner, and of course lose weight, it’s highly unlikely you’ll be able to change the laws on genetics and manipulate your basic shape to be vastly different. One important point to remember here is that you can’t ‘spot reduce’ on one area! If you’re losing weight or getting leaner, the exercise and foods you eat will affect your whole body holistically.
Nutrition360*
Menopause
Menopause is a natural transition, but it comes with changes that can impact your energy, metabolism, and overall well-being. As hormone levels fluctuate, women often experience symptoms like fatigue, weight gain, muscle loss, and a higher risk of osteoporosis. The good news? Nutrition, strength & resistance training are two powerful tools to help you thrive during this stage of life.
Gut Health
Why should we care about our gut? Ask yourself how you feel right now. How is your energy, mood, and cognitive function? This is where the gut microbiome plays a major key role, but sadly our gut health has been negatively impacted by our modern day lifestyles, chronic stress, poor sleep, lack of exercise and a diet high in sugar, fats, and ultra-processed foods and low fibre, which can be detrimental to the microbial diversity in the gut.
Weight Management
A well-balanced diet is key to managing menopause symptoms and supporting long-term health. Prioritising protein helps maintain muscle mass, while calcium and vitamin D strengthen bones. Healthy fats, like omega-3, can support brain function and heart health, and fibre keeps digestion and blood sugar levels stable.