Move In Menopause - Sam Bianco

Not long until the new term starts! I still have availability. If you could share across your social media, that would be appreciated. They can DM, email: [email protected], WhatApp/ call 07955 820234

September always feels like a fresh start, doesn’t it? The kids are back, routines are back… but somehow you’re still last on your own list.

What if, just for 14 days, you chose YOU?
Time for yourself, your energy, your goals.

My 14 day challenge is here to help you reset, refocus, and start prioritising yourself again, without guilt.

If you’re ready to feel like YOU again, come join the https://link.feacreate.com/sp/b9258f0e556 💛

Monday sometimes comes around far to fast and it's hard to motivate yourself to get going in the morning.

I find if I can get some kind of workout in before I start work I feel energised and ready for the day. It doesn't have to be hard or long, just maybe get the heart rate raised or just simply moving the body.

I always have 1 pint of water on waking and often warm water with lemon before, then take myself outside to get some natural daylight and move my body through some mobility to improve the joint fluid.

With the school holidays here, I am being organised and taking bookings for my next term. We start back Wednesday 2nd September.

The term in 7 - 8 weeks depending on the day you start. Tues is a new class and will only run in there is enough interest.

I may also run a early morning class at 6.15am if again there is enough interest.

To book in just Dm or email [email protected]

Summer holidays are here but are you struggling to find time to workout?

So simple, but also hard sometimes and that is to set your alarm 10mins earlier and fit in a 10 min bodyweight workout or perhaps some yoga or pilates?

Here is a simple bodyweight session. Each exercise perform 10 reps and then repeat until the 10 min timer goes off.
Lunge - each leg
Side lunge - each leg
Squat
Bridge
Press up
Dead bug

What do I do? I set my alarm earlier if I need to fit in a run, sometimes the kids also join me or if it's during the day I do it whilst the kids are eating or engrossed in a activity,

It is so important to get some movement in daily.

Why not save this post or share with a friend that may be struggling

So many women tell me they feel unsure about what's happening to their bodies during perimenopause. That's why I am ow offering Menopause MOTs - to help you feel informed, supported and back in control.

I’ve always been passionate about helping women feel strong and confident in their bodies. But as I started working with more women in midlife, I realised how little support there is around menopause and long-term health.

That’s why I trained as a Menopause MOT® Practitioner and Menopause Coach — to help women understand their changing bodies and take control of their health with confidence.

The Menopause MOT® is a comprehensive health check that looks at everything from bone and heart health to strength, balance, and lifestyle. It’s about empowering you with knowledge and a plan that truly supports your wellbeing.

If this sounds like something you’d love to know more about, send me a message, email: [email protected] or Whatsapp 07955820234.

You may have been following me for a while, so thank you.

Things have evolved at Sam Bianco Fitness & Wellness!

Over the years, my work has naturally shifted, and so has my amazing client base. I now work mainly with women in midlife, helping them feel strong, balanced and confident through menopause and beyond.

Like many women, I didn’t even realise perimenopause had crept up on me. After years of pregnancy, nursing and sleepless nights, I just thought the tiredness and brain fog were part of that stage of life. But learning more about what was really going on changed everything — and it’s why I’m so passionate about supporting other women through this transition.

If you’re navigating menopause or just want to feel more energised and in tune with your body, I’d love to help you.

Here’s to feeling strong through every stage of life! 💪✨

When the weather’s this warm, it’s completely fine to take a few rest days. Your body’s already working hard to stay cool, so give yourself permission to slow down.

Focus on fuelling your body well. Aim to include protein with every meal, along with fibre and healthy fats to help you stay full and energised. Keep hydrated with plenty of water, ideally filtered if possible, to reduce the chemicals and microplastics that can sneak into our tap water.

Try not to rely too much on caffeine, as it’s a diuretic and can make you lose more fluids. It can also sometimes irritate the pelvic floor, which is something many women don’t realise.

Rest, nourish, and hydrate. You’re still supporting your health, even when you’re not pushing hard.

Keep following for more useful tips