Heather Pistor Fitness

Heather Pistor Fitness Supporting clients to lead healthy, happier, longer lives through fitness, nutrition and wellbeing 🧡

Motivation is a feeling. It comes. It goes. And in menopause, it can seemingly f*ck off without leaving a forwarding add...
24/09/2026

Motivation is a feeling. It comes. It goes. And in menopause, it can seemingly f*ck off without leaving a forwarding address. 😂

So we don’t build a plan that relies on it. Instead, we put training in the diary. We remove as much decision-making as possible. We have a plan B for the weeks when life goes t**s up.

We learn the difference between genuinely needing to recover and simply not feeling like getting started. (👀 yes, I see you! Ha). And we create some accountability for the days when we’d very happily talk ourselves out of it.

You don’t have to feel motivated first. Quite often, the motivation arrives after you’ve started.

And if you’ve already noticed your energy and motivation dipping as the evenings get darker, I have a whole podcast episode on exactly this:

🎙️ Motivation, Mood and Mental Health: Get Your Energy Back When the Clocks Go Back

DM me “MOTIVATION” and I’ll send it straight over.

18 years of trying.Nine months of doing it differently inside Rise & Empower.What I love most about Clare’s progress isn...
22/09/2026

18 years of trying.

Nine months of doing it differently inside Rise & Empower.

What I love most about Clare’s progress isn’t the 9kg+ she’s lost. It isn’t even the weights she’s now lifting that she never imagined she’d be capable of.

It’s this:

"One less-than-perfect day no longer becomes a reason to give up."

THAT is the change that makes everything else possible. Because you can have the best training programme, the perfect calories and all the good intentions in the world… but if every busy week, meal out, missed workout or wobble sends you back to square one, you can spend years feeling like you’re constantly starting again.

I KNOW, I'VE BEEN THERE! 🙋🏼‍♀️

Clare has a demanding job. She has caring responsibilities. She has holidays, meals out, stressful weeks and days where things don’t go to plan.

She also has nine months of evidence that she doesn’t need to be perfect to make bloody brilliant progress.

And perhaps my favourite part? This week she told me she felt like she was plateauing. 😂

Sometimes you need someone in your corner to make you zoom out and see what you can’t see yourself.

That’s a huge part of what we do inside Rise & Empower. We don’t just give you a plan and send you on your way. We coach you through the messy bits too.

If you’ve been “trying” for years and you’re ready for something you can actually keep doing...
..DM me “READY” and let's chat about my free Menopause Strength Strategy Session to see what starting your own journey might look like. ❤️

You’ve hit follow. You’ve liked the posts. Maybe you’ve listened to the podcast or quietly watched the women inside Rise...
16/09/2026

You’ve hit follow. You’ve liked the posts. Maybe you’ve listened to the podcast or quietly watched the women inside Rise & Empower getting stronger.

But you might still be wondering: what actually happens when you decide you’d like some support too?

This carousel takes you through the whole process, from our first conversation to your personalised programme, six-week training phases and the ongoing coaching that brings everything together.

There’s no expectation that you’ll arrive knowing exactly what to do. That’s what we’re here to teach you.

If you’ve been wondering whether Rise & Empower could be right for you, you can book a FREE Menopause Strength Strategy Session through the link in my bio. 

We’ll simply start with a conversation. ❤️

How long have you been thinking about getting support with your training but not actually taking the next step?If menopa...
15/09/2026

How long have you been thinking about getting support with your training but not actually taking the next step?

If menopause has changed how your body feels and you know it’s time to do something differently, let’s talk.

DM me "STRONG" and let’s actually do something about it. 🧡

09/09/2026

Women in leadership know that one number never tells the whole story.

Yet when it comes to our bodies, too many of us allow the number on the scale to decide whether we’re succeeding or failing.

Especially through menopause, when hormones, sleep, stress, hydration and digestion can all affect what that number says from one day to the next.

The scale isn’t forbidden. It’s simply one piece of data and often not the most useful one.

Look at the metrics driving the result:

Are you getting stronger?
Are you training and moving consistently?
Are you properly fuelling yourself?
Are your energy, sleep and recovery improving?
Are your clothes, measurements or progress photos changing?

I don’t know how much I weigh. But I know when I’m strong, well-fuelled, properly recovered and moving forward.

Stop allowing one number to erase all the other evidence of your progress.

Which metric do you need to start paying more attention to?

We were supposed to do this back in July with 12 of us.Then the forecast said 32 degrees and risk of wild fires....quite...
07/09/2026

We were supposed to do this back in July with 12 of us.

Then the forecast said 32 degrees and risk of wild fires....quite frankly, 22km over the Malvern Hills in that sounded like a terrible idea. 😂

So we postponed. Six could make the new date. And what a six. ❤️

22km. 10 hills. 831 metres of ascent.

But honestly, the numbers aren't what I'll remember. I'll remember six women protecting an entire day for themselves. I'll remember the conversations, the laughing, the checking in, the waiting when someone needed a minute and the encouragement when another bloody hill appeared. 😂

And I'll remember watching this community do exactly what I'd always hoped it would do.

The women inside Rise & Empower don't just receive support from me.

They ARE the support for each other.

And this is why I bang on about strength so much.

The weights aren't the end goal.

Life is.

We get strong so we can hike the hills, take the trip, say yes to the adventure and keep doing the things we bloody well want to do at 50, 60, 70, 80 and beyond.

This weekend we got to use some of that strength.

And bloody hell, did we use it. ❤️

This is Stronger For Life.

This is the stuff I bloody love. 😂Because on paper, this woman was already doing a LOT. She walks. She runs. She plays s...
02/09/2026

This is the stuff I bloody love. 😂

Because on paper, this woman was already doing a LOT. She walks. She runs. She plays sport. She's successfully lost weight in the past. She knows how to put effort in.

In fact, she'd spent NINE MONTHS going back to something that had worked for her before and trying to make it work again.

So when she came to me, the last thing I was going to do was look at her life and go...

“Right. Let's eat less and move more.” 🙄

She didn't need more effort. There was plenty of that already. We needed to look at WHERE that effort was going.

And three weeks in, I think her own words say it better than I ever could.

Similar calories.

But more protein. Better balance across her food. Strength training twice a week instead of a couple of times a month.

And perhaps most importantly, learning how to actually TRAIN. Not just completing the exercises. Not just ticking off a workout.

Understanding what weight to choose. How hard those last few reps should feel. When to progress. How to train with enough intention to actually give her body a reason to adapt.

And no, before anyone starts 😂, I'm not suggesting she's built kilos of muscle and transformed her metabolism in three weeks.

We're THREE WEEKS IN.

But after watching the scales head the other way for a long time, they've started to shift. And what excites me far more than that number is what we're building underneath it.

A woman who understands how to fuel herself. Who knows how to strength train properly. And who isn't going to spend the next ten years assuming the answer is always to eat a little less and move a little more.

She didn't need me to make her life harder.

She needed me to make her effort count.

And I reckon we're off to a pretty bloody good start. 🙌🏻

Three weeks. 👀

That's not a transformation. It's a start.

But sometimes seeing things finally start to move is all you need to think, THANK F**K. We're getting somewhere. 😂

Want to know what your first three weeks could look like? 

DM me "THREE WEEKS" and I'll talk you through how I'd approach things with you inside Rise & Empower, based on where you are right now. 🫡

01/09/2026

Apparently today is the first day of autumn. Which feels a bit dramatic considering I’m still refusing to put my Birkies away. 😂

BUT.

In about 8 weeks, the clocks go back. And we all know what happens then.

It’s dark at stupid o’clock. It’s cold. It’s probably raining. Christmas starts taking over the diary and suddenly getting yourself out for a walk or dragging your arse to the gym requires a full-blown negotiation with yourself.

So remember when you said…

“I’ll get back into it after the summer.”

Well. 👀

Here we are.

THIS is the bit where you actually do it.

Not because you need to undo whatever you did over the summer.

Not because you need to go on some bloody September diet.

And definitely not because September 1st means we all suddenly have to become perfectly organised people who meal prep on Sundays and leap out of bed at 5am.

No thank you.

But you HAVE got eight weeks before autumn really starts autumning.

Eight weeks while there’s still some daylight.
Eight weeks to get your training back into your week.
Get out for your walks.
Sort your meals out a bit.
Get to bed at a reasonable bloody hour.

Whatever has gone a little bit wonky over summer, start sorting your s**t out NOW while it’s easier. 😂

Because I promise you, you are not going to magically feel more motivated to do it when it’s dark, freezing and pi***ng down in November.

The whole point is that by then, you don’t need to feel motivated.

It’s just what you do.

So there you go.

Consider this your 8-week warning. ⚠️😂

Sort your s**t out now.

Your November self will be bloody glad you did. 👀

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