meet the coach
I`m a Health and Fitness Coach who always loved fitness but as im getting older i have ditched the cardio for weight training and in 2024 did my first bodybuilding competition.
After years struggling with my body image, having had an eating disorder and therefore struggling with food i found weight training helped me to embrace the parts of my body i didn't like as well as finding a new love for food.
Nutrition is something we often forget as women in our pursuit for the perfect body we go on low calorie diets and completely cut our carbs. I did all of this but now u eat a balanced diet of carbs, proteins and fats to help me to grow and maintain my muscle as well as making me stronger mentally and physically with optimum nutrition.
Now in my 40`s having had 2 children i am working on building muscle for longevity, to strengthen my bones and for overall health. Also having to deal with menopause and the loss of oestrogen weight training has been an essential to help me maintain and build muscle strength, hormonal balance and preventing me from putting on lots of weight.
I created Moodfit to help empower women to take back their bodies building a strong body and mind as they battle through Motherhood and beyond.
Menopause
The Menopause is a hard time for women as our estrogen levels drop having an impact on our energy levels, our mood, our sleep, low sex drive as well as thinning bones and depletion of muscle mass and production of collagen aging our skin and making us look old and haggard.
It has an impact on our every day life and can impact on relationships at home and at work. I am exploring the different types of exercise, nutrition and supplements that can help with the lose of estrogen and help with the aging process through building muscle, nutrition and mindfuness.
Menopause is when your periods stop due to lower hormone levels. It usually affects women between the ages of 45 and 55, but it can happen earlier. It can happen naturally, or for reasons such as surgery to remove the ovaries (oophorectomy) or the uterus (hysterectomy), cancer treatments like chemotherapy, or a genetic reason. Sometimes the reason is unknown.
Perimenopause is when you have symptoms of menopause but your periods have not stopped. Perimenopause ends and you reach menopause when you have not had a period for 12 months.
Menopause and perimenopause can cause symptoms like anxiety, mood swings, brain fog, hot flushes and irregular periods. These symptoms can start years before your periods stop and carry on afterwards.
Menopause and perimenopause symptoms can have a big impact on your life, including relationships and work.
There are things you can do to help with symptoms. There are also medicines that can replace the missing hormones and help relieve your symptoms as well as changing your diet and implementing weight training exercises as well as some cardio into your every day life to help alleviate the symptoms and help replace the lost estrogen that ages us.
Bone Density
After the age of 30, we lose about 1% of bone density per year.
This age related decline can lead to sarcopenia, osteoporosis, joint degeneration and atrophy.
How to improve Bone Density as i age:
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Add calcium-rich food like milk, yoghurt and kale to your diet.
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Add fruit and vegetables to your diet.
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Get some sunlight on your skin as this triggers the production of vitamin D, which can help keep your bones healthy.
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Take vitamin D supplements
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Stop smoking and cut down on alcohol.
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Women over 45 who engage in progressive resistance training at least 2-3 times a week reduce their overall fracture risk by 51% and their vertebral fracture risk by 44%.
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In one year of resistance training you can experience 8% increase in spinal bone mass.
Muscle Mass
After the age of 30, we lose around 3-8% of muscle per decade.
How to increase muscle mass:
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Getting your heart rate up for at least a half hour every day helps boost estrogen levels which can take the edge off menopuase symptoms.
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Increased muslce mass releases anti-inflammatory proteins (myokines) lowering your risk of arthritus, heart disease and autoimmune issues.
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Women with higher muscle mass have 35% lower risk of cognitive decline, dementia and Alzheimers.
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Women with strong muscle mass are 50% less likely to experience premature death due to chronic diseases.
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Enhanced strength makes daily tasks easier, promoting independence and improving quality of life.
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Strength training twice a week reduces the likelihood of dying from cancer by 31%.
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Muscle tissue is more metabolically active than fat, meaning the more muscle you retain the higher your resting metabolic rate meaning you burn more fat.
Hormones and weight
Menopause is a time of fluctuating hormones with increased cortisol and higher levels of inflammation this makes you more sensitive to stress and affects how you respond to prolonged exercise. As your stress resilience lowers your body cant buffer like it used to.
How to balance your hormones?
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Strength training naturally increases growth hormone (HGH), balances oestrogen and lowers stress hormones (cortisol)
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Aim for 7-8 hours quality sleep to boost growth hormone production, muscle repair and recovery.
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Chronic stress elevates cortisol, hindering muscle growth and increasing fat storage. Incorporate stress reduction practices such as yoga, meditation, deep breathing and nature walks.
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Take part in low intensity activities like walking, yoga and swimming 1-2 times a week to enhance blood flow and reduce muscle soreness.
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Add Protein into every meal to help build muscle as well as strong stable and supported hormones.
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Not enough protein deprives your endocrine system of the essential amino acids which is responsible for regulating hormones throughout your body.
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Without proper protein you may experience an increase in anxiety and depression due to blood sugar spikes, hormonal imbalances and reflective detoxification. It will also help repair and rebuild helping you recover from daily stressors.
Herbs
There are a variety of different herbs you can take to help you manage the symptoms of menopause:
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Black cohosh extract is associated with improvements in menopause symptoms.
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Red clover is a rich source of isoflavones. These compounds function similarly to the hormone estrogen and may help alleviate symptoms associated with the decline in estrogen production that occurs with menopause.
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AGE: YOUR ALLY AGAINST HOT FLUSHES
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Hot flushes (or flashes - they are the same thing if you were wondering!) are one of the most common symptoms of menopause, often disrupting daily-and nightly- life. Sage is one herb that ancient cultures revered for its cooling properties. Studies suggest it supports your body’s own thermo-regulation and may help reduce the length and intensity of hot flushes.
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Dong quai in conjunction with other herbs, including red clover, black cohosh, and chamomile, found that hot flashes and night sweats were significantly reduced.
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Evening primrose oil (EPO) may decrease the frequency and severity of night sweats.
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Maca may have an effect on memory impairment, depression, and bone structure in menopausal women.
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Soybeans boast a rich supply of isoflavones, which are structurally similar to the hormone estrogen and may exert weak estrogenic effects. It may favorably affect bone health and the frequency and duration of hot flashes. However, no specific results can be guaranteed.
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Flaxseed are a naturally rich source of lignans. These plant compounds have chemical structures and function similar to those of the hormone estrogen and can be used to alleviate menopause symptoms like hot flashes, night sweats, difficulty in sleeping and bone loss due to its supposed estrogen-like activity.
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Flax is also a great way to boost your intake of fiber and healthy fats regardless of their effect on menopause symptoms.
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Korean red ginseng may improve menopausal symptoms and quality of life.
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Valerian is used to treat menopause symptoms like insomnia and hot flashes.
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Taking chasteberry showed significant reductions in anxiety and hot flashes but no significant changes in depression or sexual dysfunction.
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Magnesium is a crucial mineral for the body and can help keep bones strong, preventing and/or managing conditions like osteoporosis. In addition, magnesium-rich herbs can help improve sleep, mood disorders, and headaches.
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Fenugreek (or Trigonella foenum-graecum) is an annual legume native to Europe. It is used medicinally for many menopausal conditions, including reducing hot flashes and increasing libido.
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A study on fenugreek showed to notably improve several common menopausal symptoms such as hot flashes, anxiety, depression, mood swings, headaches, insomnia, and vaginal dryness.
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Motherwort (or Leonurus cardiaca) is a medicinal plant commonly used for strengthening the heart and supporting the nervous system. Research shows that motherwort can help alleviate menopausal symptoms such as hot flashes, anxiety, and heart palpitations.
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A study on menopause used a varying combination of herbs, with motherwort as one of the most common herbs used and found that it can be used as a relaxant and gynecological tonic, efficient in managing hot flashes.
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St. John’s wort (or Hypericum perforatum) is a plant native to Europe with a long history of use for managing mild to moderate depression. St. John’s wort can be beneficial for many of the mental health complaints associated with menopause.
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This herb has shown to decrease fatigue and hot flashes, and improve sleep for perimenopausal women in a clinical study.
Exercises
Getting your heart rate up for at least a half hour every day helps boost estrogen levels which can take the edge off menopause symptoms.
Which exercises should i avoid?
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You need a strong stimulus like HIIT but without sufficient recovery can negatively impact your body by raising cortisol higher, increasing abdominal fat storage, suppressing thyroid function and slowing metabolism, disrupting your sleep quality and increasing cravings.
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Excessive exercise can keep cortisol chronically elevated triggering weight loss resistance. Your recovery slows dramatically too and takes the muscle repair process that used to take 24 hours now requires 48 hours or more.
What exercises should i do?
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3 - 4 weight training sessions a week for 45 - 60 mins a session - Full body or upper/lower split
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1 x 30 min HIIT workout a week
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2 cardio workouts a week 45-60 mins
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Yoga, Pilates and massage for stress relief
Type of exercises?
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Compound exercises - Squats, deadlifts, hip thrusts, bench press, rows, overhead press
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Isolation exercises - lateral raises, glutes bridges, bicep curls tricep extensions
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Progressive overload : gradually increase weights weekly or bi weekly 2.5 - 5 %
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Rest 60-120 secs between sets for optimal strength gains
Supplements
Support performance recovery and overall health
Creatine Minohydrate: (Take 3-5g daily)
Creatine is a naturally occurring compound primarily stored in the muscles, playing a crucial role in the production of adenosine triphosphate (ATP), the energy currency of the body. Our bodies produce about one gram daily, but dietary sources such as red meat and fish provide additional amounts. However, the average diet may not supply enough, making supplementation beneficial especially as women typically have lower natural creatine stores than men—about 70 to 80 percent less—making supplementation a viable option.
Benefits:
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Boost performance, gain strength, or improve recovery.
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More effective muscle building, with an average increase of 3 lbs more muscle mass compared to non-supplementing individuals.
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It enhances protein synthesis and cellular hydration, creating an optimal environment for muscle growth.
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It boosts ATP production providing immediate energy for high-intensity activities allowing for more productive workouts, improved power output, enhanced athletic performance and post-workout recovery, enabling more frequent and intensive training sessions while reducing muscle soreness and fatigue.
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Enhances mental function including improved memory retention, enhanced focus, and better concentration throughout their day. Mental fatigue decreases notably, while cognitive processing and mental energy increase.
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Enhances recovery throughout the menstrual cycle stabilising energy levels and reducing performance fluctuations during different phases.
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Safe and highly effective for women
Vitamin D3 2000-4000 IU day
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Enhances bone density, immune health, muscle function and mood regulation especially important for women over 30.
Omega -3 fatty acids SPA/DHA 1000/2000mg/day
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Reduces inflammation, supports heart health, muscle recovery and cognitive function.
Whey Protein (25g per serving)
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Whey is one of the primary proteins found in dairy products. It’s often a by-product of cheese production and can be isolated to form a powder.
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Consume before and after exercise to enhance recovery and increased muscle mass improving strength, power, and muscular function.
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MARINE LIQUID CALCIUM-MAGNESIUM: STRENGTHENING BONES AND BEYOND
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Bone health becomes a priority during menopause due to decreased oestrogen levels, which can lead to bone density loss. Incorporating a calcium supplement can be a proactive step towards preventing osteoporosis and supporting overall skeletal health.
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Why Nature’s Answer Marine Cal-Mag? Harvested in the cool, clean and pristine waters off the coast of Iceland, this highly absorbable liquid formula supplies bio-active calcium (500mg) and magnesium (250mg) in balance along with 72 other trace minerals per serving. Vegan and cruelty-free.
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VITAMIN D3-K2: A DYNAMIC DUO FOR BONE AND HEART HEALTH
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Vitamin D3 and K2 work synergistically to enhance calcium absorption and direct it to where it's needed in the bones, while also preventing calcium deposits in the arteries. Nature's Answer Vitamin D3-K2 supplement ensures you're getting the best of both worlds, supporting not only bone health, but also cardiovascular wellbeing.
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Why Nature’s Answer D3-K2? This liquid two-drop dose brings together two important nutrients, providing 1000IU (25mcg) vitamin D3 and 120mcg vitamin K2. With a natural lemon flavour, suspended in olive oil and rosemary extract.
Nutrition
Protein
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Protein will fuel muscle growth, strength and recovery.Consume 1.6 - 2.2g/kg body weight per day approx 25-30g per meal
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It provides essential amino acids needed to repair and rebuild muscle mass which is essential for women in their early 30`s and beyond.
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It plays a big role in collagen formation and calcium absorption both essential for maintaining bone density and reducing the risk of osteoporosis as you age.
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Your body needs protein to produce antibodies and fight off illness more efficiently.
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It helps repair muscle fibres and reduce inflammation after workouts or physical stress.
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It supports overall resilience as the body ages.
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It is required to synthesize and regulate hormones such as insulin, estrogen, and cortisol. This imbalance can disrupt everything from metabolism, weight, blood sugar, mood and more.
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Great sources are eggs, chicken, turkey, fish, beans, greek yogurt, cottage cheese and nuts.
Complex carbs
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Essential for training performance and recovery
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Sweet potatoes, oats, quinoa, brown rice and fruit are great slow release carbs.
How do i deal with menopause
Making changes to your lifestyle will help you to deal with the symptoms of menopause. Adding strength training and rest days will help you to build muscle helping to make you stronger and healthier, help rebuild bone and prevent disease.
Adding protein into your diet and cutting out processed food will help rebalance hormones and help you deal with stress which will help your body to lose fat and build muscle which will speed up your metabolism and increased oestrogen levels.
