Comfort means things are very familiar…not always a bad thing, a bit of comfort is good But if you don’t like where you’re at, quit waiting for things around you to change & quit waiting for motivation…you’ll be waiting forever…change is more in your control than you could ever imagine Find your inspiration Make a decision Use discipline to work through uncomfortable resistance Let results provide motivation to see it through long term Big 🧡 from a master procrastinator who finally figured it out

There is no end to online strategies for weight loss, each one claiming to be THE solution… Most of these approaches will focus on one key strategy, without telling you what it’s actually addressing: 🚩no ‘processed’ foods = eliminated all highly palatable & easy to overeat foods 🚩‘it’s your cortisol’ = addresses stress eating & sleep issues 🚩‘it’s your insulin’ = addresses sweet cravings & their overconsumption 🚩 keto / low carb / whole foods only = excludes easy to access & easy to over eat foods, simply creates barriers to consumption All of these approaches can only work if overall energy intake is less than what your body uses…and they stop working when: 😩 you’re sick of the restriction & lack of flexibility 😩 you miss your favourite foods 😀 you reached your goal, then return to old habits😩 Losing body fat actually requires a far simpler strategy: 1. Know your energy requirements (no starvation necessary) 2. Know your protein requirements 3. Get your fibre 4. Reserve 20% for foods you enjoy (as long as they don’t lead to uncontrollable spirals) For most of my clinical clients, a few tweaks to their regular diet is all that is needed to get them started…along with a lot of work on habits & emotional / boredom eating. Then . Be . Patient 🧡

Fat loss is frustrating for many of us, especially when the noise of ‘you’re simply not in a calorie deficit’ is so loud. Yes, calories matter, and yes, if you keep cutting you will lose weight, however… Endlessly cutting calories is unsustainable, increases the likelihood of losing valuable lean muscle & will mess with your hormones…essentially, it can make it harder than it needs to be where as making sure you are in a good place hormonally can make it easier to both achieve fat loss & keep the results longer term. While ‘adrenal fatigue’ is not diagnosable, often in clinic, I find clients with signs & symptoms of resources running out, such as deep fatigue, lack of strength, cold intolerance, low blood pressure & dizziness (in the absence of iron, B12 & folate deficiencies), the thyroid, which tends to follow stress, is suboptimal (such as high range TSH, ideally I like to see it between 1.0 -2.2) & a thorough case history tells me they have ignored rest & nutrition for a very long time as they focus on work/parenting/caring for others etc. What would you like to know? Let me know in the comments ⬇️ #perimenopauseweightloss #menopauseweightloss #womenshormones #fatlossforwomen #womenshealth #perimenopausehealth #perimenopausefitness #perimenopause #fatlossover40 #womenswellness #hormonehealth #hormonebalance

Perimenopausal? You need to approach fat loss differently than you did in the past… 🥑 1200 cals is most likely not enough, unless you are very short…fuel your body 🍑you’re likely not getting enough protein…aim for 1.2 - 1.5g per kg body weight per day 🌮ANY diet will work if calories, protein & fibre are taken care of…but 80% whole foods are always a good idea 🥐No single food can cause fat gain or loss 💪Weight training is non negotiable for strength & shape…and no, you will never get bulky 🎾Enjoy exercise…but don’t exercise to ‘burn calories’, there’s not enough pay off to make something you hate doing worth it for fat loss #perimenopauseweightloss #perimenopausehealth #menopauseweightloss #womensfatloss #perimenopausefitness #perimenopauselikeaboss #strongnotskinny #womenswellness #over40andfit #over40andfabulous

Ok, so may be a little slow to the game, but damn, these were good 🤤 A very tasty way to get 39g protein in for breakfast…or dinner: Serves 1: • 2 slices protein bread (Aldi Lower Carb, Higher Protein was used here, you can use regular sourdough, it will just reduce protein a little) • 2 eggs • 25g full fat fetta cheese • 1 teaspoon honey (with some chilli flakes & sriracha added to taste- make a jar, use on everything 🙌) Add crumbled fetta to a non-stick pan (can spray lightly with avocado or olive oil), crack 2 eggs over top, cook to desired firmness, drizzle over honey to melt & caramelise a little in the pan. Add salt flakes & a crack of black pepper… Then serve this beautiful thing over toasted bread 🥇 #proteinrecipes #menopauserecipesforweightloss #womensfatloss #perimenopauseweightloss #strongnotskinny #perimenopausenutrition #menopausenutrition

Mid 2024 is here… Time to assess how close you are to any #wellnessgoals or #fatlossgoals you set out to achieve at the start of the year… Not even close? Then you need a plan to keep moving forward otherwise the business of daily life will see your goals stagnate or stop 🛑 completely. Want results in the next 6 months? Get it down on paper; write your goal, how your life will change once goal is achieved & what your life will look like if you don’t work toward your goal down in writing: 🥇stick it on the fridge 🥇stick it on the bathroom mirror 🥇make sure you see it daily What you don’t plan & schedule will get lost in the busyness of life… There’s 6 months left of 2024, still time for big change if you #startnow & #committoyourself How will you finish this sentence on New Year’s Eve? “2024 was the year I finally…..”

For better or worse, you are the architect… Yes, sh!t happens sometimes, but for the most part, you are driving your habits, patterns, behaviours & outcomes. I started recording the conversations I had with myself, the epiphanies & visualisations I have for the future…I use the ‘journal’ app…then I looked back over some I had forgotten about…and most of what I wanted has since serendipitously landed in my hands 💫 Seriously, do it, otherwise you’ll never know that 1. You HAVE made progress 2. YOU decided & set actions in motion to make it come about #manifestabundance #manifestyourreality #selfimprovement #goalgetters #wellnesslifestyle #womenempoweringwomen #womenshealth #over40andfit #wellnessforwomen #fatlosscoach #menopauseweightloss

🔸It’s inevitable that you will experience periods of stalled progress. It’s common to see clients change what they’re doing in an effort to speed things up again. 🔸Stalled progress is normal & is expected for everyone, your body uses fuel sources (glucose & fats) as it needs, we can direct this to some degree but cannot micromanage it. 🔸 Belly fat can be the last to go (thanks to cortisol & declining progesterone & oestradiol), you can be losing in other areas but it can easily go unnoticed. 🔸Stick with the fundamentals: • make sure you are still in an appropriate calorie deficit (as you progress, your deficit can become your new maintenance) • get your protein in • move daily • weight train for muscle retention • make sure you are sleeping well to support energy, movement & smart food choices. ❌The main thing to avoid is being sucked into fads that can lead you off track, such as the old ‘it’s all about insulin, calories don’t matter’ & also do your best to avoid disappointment binging, this will simply set you back. 🙌 Be patient, trust the process. 🔸And, the scales can be misleading (especially if you are managing body recomposition. ie. muscle retention/gain with predominantly fat loss, this will read as heavier on the scales but you will look & feel amazing 🧡 • • • • • • #perimenopausefitness #perimenopauseweightloss #fatlossover40 #weightlossover40 #womensfitness #womenswellness #fatlossnutrition #perimenopauselikeaboss #perimenopausehealth #losefatgainmuscle #losebellyfat

These are your daily nutrition non negotiables ! Protein & fibre: • help maintain lean muscle mass (the curve maker) • maintain metabolism & metabolic health • help manage food cravings • assist sleep • assist with blood sugar management • positively influence hormones • support mood & energy & so much more… Focus your diet on a range of protein & fibre sources, such as: • eggs, chicken, fish, lean meats, tofu, legumes, dairy, whey; aim for a good palm sized serve of meat/chicken/fish/tofu or 2-3 eggs or 1 cup legumes or 1/2-3/4 cup Greek yoghurt • vegetables, seeds, nuts (moderate), whole grain & fruit (moderate); eg. 1/2 cup raspberries has 5g fibre, 2 tbsp chia seeds has 6g fibre Getting your health & nutrition optimised BEFORE menopause will give you the best chance at a very manageable transition & much better health outcomes long term. Already there? There is no time like now to start putting these nutrition principles into place…also, don’t rely on HRT/MHT for assisting with weight loss, it is NOT a weight loss medication…more on this soon. #fitafter40 #perimenopausefitness #fatlossafter40 #fatlossforwomen #perimenopausenutrition #perimenopausenutritioncoach #menopausenutrition #bellyfatloss #perimenopausehealth #womensstrengthtraining #genxwomen

Not understanding nutrition science will leave you fearful of food, confused & spinning your wheels with every new diet scam. To change your physique and maintain fat loss / muscle gain long term, you need: 🔸a solid plan that’s tailored to YOU 🔸a solid understanding of how it all works Having both of these working for you, will allow you to keep the results WHILE being able to dine out & enjoy holidays without living full of fear & experiencing rebound weight gain. Know the game…win the game 🥇 * * * * * * #weightlossafter40 #perimenopuseweightloss #fatlossafter40 #perimenopausefitness #womensfatloss #perimenopausehealth #nutritionforfatloss #womensfitnessover40