For active women feeling lost in perimenopause. I help you feel like yourself again & perform at your best. Train, fuel & live in a way that works now. Nic x
Reach out if you need support.
27/08/2026
We've got some amazing specialists popping into my Perimenopause community for a chat over these next few months. If you want to hear what they have to say then make sure to sign up before 1st September when the membership price goes up.
You can find the link to all the details in my bio and if you have any questions please do ask me.
Nicole
Anxiety in perimenopause...you could be the most laid back person and then BOOM! you wake up with a feeling of dread, sudden panic and heightened irritability.
First of all, I see you! This is a real thing and you are not alone!
So why is this happening?
I'm simplifying here, but in essence anxiety during perimenopause is primarily driven by the erratic hormone fluctuations during this period our of lives.
Progesterone, our body's natural calming hormone, decreases during perimenopause and as a result the natural "brake" it provides on our nervous system is gone. (Imagine no brake in a car! It would be chaos!)
Oestrogen directly regulates serotonin (the "happy" neurotransmitter) and dopamine. So when our oestrogen spikes and plummets unpredictably, serotonin levels drop, leading to sudden feelings of panic, dread, or heightened irritability.
On top of that, the decline of these two hormones means that cortisol is not regulated in the same way which means minor stressors can trigger full "fight-or-flight" adrenaline surges.
Then there's the hypothalamus (regulates our body temperature) part of our brain which now isn't getting the same messages from oestrogen it used to l, which not only leads to hot flushes and night sweats but can result in heart palpitations and adrenaline spikes that can feel like a panic attack!
I'm feeling anxious just writing this!!!!! And even if none of that really makes sense to you right now, hopefully you can see that it's a real thing that's happening to you. You aren't making it up!
If you want to join a community where we explore this kind of stuff and so much more, check out the link to Perimenopause Mastery in my bio.
Protein, protein, protein, sometimes it feels like that is the only important thing for us women in perimenopause and that it's almost impossible to get enough of it in our diet!
and yes it's important, but i don't think we should be made to feel like it's some impossible task that we can never fulfill and that there's a secret magic formula that only a wellness guru can help you with.
There's loads of amazing research you can get your hands on really easily that gives you a great starting point:
The British Dietic Association & The Sorts and Exercise Nutrition Register both recommend a baseline of 1.2grams of protein per kg of body weight per day a s up to 2grams for an active person.
ESPEN - the European Society for Clinical Nutrition recommend 1.6g - 2g specifically for women in perimenopause and beyond.
So if I am 60kg then as an active woman in perimenopause I would be aiming for 100-120grams of protein a day spread out over each meal.
Of course there are nuances to this, but as a starting point it's a good place to be working from.
If you want straight forward advice, based on solid research and evidence then this is what I am here for. And when I don't know an answer I got and find people or do and I dig deep into the research.
If this is the approach you need for your health and fitness, come and join me in my Perimenopause Mastery Community. No BS. Just straight forward coaching based on you. The link is in my bio.
Hi everyone, I did a poll about a month ago in here asking what your main peri/menopause related concerns are and the gaining of 'belly fat' option got by far the most votes. I'd really like to understand what that translates to in real life for you. Can you pick the statements that resonate with you the most, or add your own comment. Thanks!
1) You’re exercising consistently but still gaining belly fat
2) You are cutting food / calorie intake to try and combat the weight gain around the midsection
3) You’re struggling mentally with how quickly your body is changing. You desperately want to feel comfortable and at ease in your skin again.
4) You want to understand the real root cause of perimenopausal weight gain and evidence based strategies for dealing with it
5) You feel like the extra kgs are making you feel slower on runs and your workouts harder
6) You are Scrolling social media late at night, overwhelmed by conflicting advice
7) You’ve noticed that you have started to hide behind looser clothes and avoid photos
8) You feel those extra kgs have actually made you healthier and stronger!
I've heard one too many people (let's be honest - men) tell me on social media I shouldn't be running in perimenopause.
I know what I think about that...what about you?
Whether you enjoy an occasional park run, or you are addicted to the longer distances, my Perimenopause Mastery Group helps you make sense of what's happening in your body and how to train and fuel effectively whatever activity you enjoy. It's like having me in your pocket! You can find all the details in the link in my bio. Or just ask me!
Nicole
09/08/2026
Want to know how to get stronger in perimenopause? How to train and eat for the changes that are happening in your body?
Come and join me from the 1st September. It'll be like having a personal trainer (me) in your pocket (or on your laptop).
I know you might have some questions about it, so check out the link in my bio for full information, or message me and I'll happily jump on a call and we can see if this is the right fit for you.
Nicole x
Getting to a 10jm race when you've plateaued at 5-6km. It's all about the walking!
I should give some context that I didn't give in the video. This was a lady in her late 40s, getting back into running after many years of not doing it. She has some aches and pains and isn't aiming for a specific time with the 10km, rather she wants to complete it feeling strong and uninjured and enjoy it.
Anyone else build in walking intervals?
Let's stop battling against our body and nature and let's try for a supportive partnership instead.
It's still going to be hard but when we are standing in front of the mirror silently berating our body for changing, let's remember that nature is just taking its course and we can choose to fight against it (spoiler alert mother nature tends to win), or support it.
Let's go on this ride together!
Nicole x
Don't Hit Pause on your fitness and sanity this summer!
Join my free August Challenge and get an awesome workbook and guide and access to my private community where I'll help you stay motivated and accountable over summer while of course we enjoy everything that summer has to offer ☀️🍹🍔🌴🍨
Let's go and enjoy this summer to the max .
Link in my bio or just comment below or message me.
Nicole