Hecoachesmenopause

Fasted Cardio is something I have seen recently, which has been recommended to a lot of women wanting fat loss. So why don’t my clients do fasted cardio???? Because I’m a bad coach? NO!!! Because I understand the effects it has on the body, the mind and the hormones.

Higher Stress Response:
Women's brains are more sensitive to low energy availability than men's, interpreting an empty stomach during exercise as a major physiological stressor.

Cortisol Spikes:
Training without fuel elevates cortisol, which can negatively impact sleep, thyroid function, and recovery.

Hormonal and Cycle Disruptions:
Chronic fasted training can cause irregular or missing periods and hormonal imbalances over time.

So I ask you next time someone asks you about diet, exercise, losing fat, gaining muscle, unless you are absolutely 100% sure of the solution that will work, don’t recommend just suggest off of personal experience.

This quote really resonated with me.

The latest figures show that women spend fewer years in good health than men, and healthy life expectancy for women has declined even further in recent years.

I believe movement can help change that. 💪🧡

As an Movement trained coach, I understand that menopause isn't the end of your fitness journey—it's an opportunity to move differently, build strength, protect your long-term health and rediscover the joy of being active.

Menopause affects every woman differently, which is why there is no one-size-fits-all approach. My training means I understand the physical, emotional and psychological changes that can happen during midlife, and how to adapt exercise to help you feel confident, capable and supported.

Whether you're returning to exercise after a break, wanting to build strength, improve your energy, protect your bones and heart, or simply feel more like yourself again, I'm here to help.

Exercise isn't about punishment or perfection.

It's about feeling stronger.
Feeling healthier.
Feeling more confident.
Feeling like you again. 🩷🩵💪

If you've been wondering where to start—or you've felt that your body has changed and no one really understands—I'd love to support you.

Together, we'll find the type of movement you enjoy, build strength for the future and create healthy habits that last a lifetime.

✨ Every woman deserves to feel supported through menopause.
✨ Every woman deserves to experience the joy and lifelong benefits of movement.

📩 Send me a message to find out how we can work together.

'sHealth

🏋️‍♀️MENOPAUSE & WEIGHT TRAINING: WHY MORE ISN’T ALWAYS BETTER 🏋️‍♀️

If you’re in perimenopause or post-menopause, strength training is one of the most powerful tools for protecting your long-term health.

As oestrogen declines, women may experience:

✅ Loss of muscle mass
✅ Reduced bone density
✅ Increased body fat storage
✅ Higher risk of osteoporosis
✅ Slower metabolism
✅ Reduced strength and mobility

Women can lose up to 10% of their bone mass during the menopause transition, while age-related muscle loss also accelerates. Together, these changes increase the risk of falls, fractures and loss of independence later in life. (Allure⁠)

The good news?

Resistance training helps maintain and build muscle, strengthen bones, support metabolic health and improve quality of life. Research shows progressive strength training programmes can positively impact bone health in as little as 4–6 months. (Cambridge University Hospitals⁠)

But many women make the same mistakes:

❌ Training to exhaustion every session
❌ Following workouts designed for 20-year-olds
❌ Using endless cardio to “burn off” calories
❌ Neglecting recovery

Menopause brings significant hormonal changes, making recovery just as important as training.

Instead of pushing harder, focus on:

✔️ A structured strength programme
✔️ Progressive overload
✔️ Quality movement
✔️ Adequate recovery
✔️ Consistency

The NHS recommends strength training at least twice a week, with recovery days between sessions. (AXA Health⁠)

Remember:

You don’t need to train harder.

You need to train smarter.

A sustainable, well-structured programme will always outperform random workouts that leave you exhausted, injured or inconsistent.

Menopause isn’t a reason to stop training.

It’s a reason to train with purpose.

💜 Strong muscles.
💜 Strong bones.
💜 Strong mind.
💜 Strong future.

If you want to know how I can help you then please send me a message 😊👌

Adenomyosis vs. Endometriosis: Know the Difference!!!!

It is common to hear these two conditions mentioned in the same breath. While they are "cousins" in the world of inflammatory pathology, they are not the same. Understanding the structural difference is the first step in managing your training and your pain.

The Biological Blueprint

To understand the difference, we have to look at the endometrium—the lining of your uterus.

• Endometriosis: This occurs when tissue similar to the lining of the uterus grows outside the uterus, on the ovaries, bowel, or pelvic sidewall. It creates adhesions and systemic inflammation.

• Adenomyosis: This occurs when the endometrial tissue grows into the muscular wall of the uterus (the myometrium).

Why the Distinction Matters!!!!!

Think of Endometriosis as an external invader and Adenomyosis as an internal structural change.

In Adenomyosis, the uterus often becomes enlarged and "boggy." Every month, that displaced tissue follows your hormonal cycle: it thickens, breaks down, and bleeds. But because it is trapped inside the muscle wall, the blood has nowhere to go. This causes intense pressure, localized inflammation, and significant uterine cramping.

The Training Impact

If you have Adenomyosis, your "heavy" days aren't just about fatigue. You are dealing with a literal increase in uterine weight and pressure.

• The Science: This pressure can affect your pelvic floor activation and core stability.

• The Mindset: If your lower back feels "blown out" or your pelvis feels heavy, listen to that signal.

Strong Sunday

You don’t need to be fit before you start strength training.

Menopause is actually the perfect time to begin.

We start simple:
💪Bodyweight exercises
💪Light resistance
💪Controlled movements
💪Building confidence first

Strength comes with consistency.

My goal is always to make women feel safe, supported and capable.

Strong starts with showing up.

Self Care Saturday

Walking is one of the most underrated tools during menopause.

It helps:
🚶‍♀️‍➡️Reduce stress
🚶‍♀️‍➡️Improve mood
🚶‍♀️‍➡️Support fat loss
🚶‍♀️‍➡️Boost energy
🚶‍♀️‍➡️Improve sleep

And it doesn’t feel overwhelming.

Start with 10–20 minutes. Build from there.

Small, consistent movement makes a big difference.

Feel Good Friday

Showing up is a win.

👌Even if the workout was short.
👌Even if you felt tired.
👌Even if motivation was low.

Consistency beats perfection every time, especially during menopause.

I remind my clients that confidence grows from simply turning up.

You don’t need the perfect plan. You just need to keep moving forward.

Be proud of yourself today.

Thoughtful Thursday

You might be thinking… can a male coach really understand menopause?

I may not physically experience it, but I listen carefully to every woman I work with. I learn from their experiences and tailor everything to their needs.

Menopause isn’t one-size-fits-all. Every woman experiences it differently.

My role is to guide, support and structure your training so you feel confident again.

Understanding comes from listening, and that’s exactly what I do.

Wellness Wednesday

Stress plays a huge role during menopause.

Higher stress can lead to:
😮Increased belly fat
😮Poor sleep
😮Low energy
😮Sugar cravings
😮Reduced motivation

Movement helps manage stress. So does strength training, walking and structured routine.

I help menopausal women build habits that support both physical and mental wellbeing.

Your body isn’t working against you, it just needs support.