Debbie Majoor - Personal Trainer

Protein becomes even more important as we move through perimenopause and menopause, particularly when it comes to maintaining muscle, supporting strength and helping our bodies recover from training.

But it’s not just about adding a protein shake after a workout. It’s worth looking at how much protein you’re getting throughout your day and whether each meal is actually giving your body what it needs.

Swipe through for a simple look at why protein matters during menopause and how to make it a more consistent part of your day 💛

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There can be a frustrating point for many women where the exercise routine they’ve followed for years suddenly doesn’t feel the same.

Energy may change. Recovery may take longer. Sleep can be unpredictable, and hormonal changes during perimenopause and menopause can affect how you feel physically and emotionally.

The answer isn’t necessarily to train harder.

This is a stage where thoughtful strength training, regular movement and adequate recovery become particularly valuable. Your programme can evolve as your body does.

You’re not trying to compete with the woman you were ten years ago. We’re training the woman you are today 💛

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Getting down onto the floor. Reaching something on the top shelf. Bending down to tie your shoes. Turning around comfortably. Getting back up without needing to grab onto something.

These aren’t glamorous fitness goals, but they’re incredibly important ones.
As we get older, maintaining strength and mobility helps us continue doing everyday things independently and confidently ✨

That’s why training shouldn’t only be about how much you can lift. I also want you moving well, feeling capable and building a body that supports the life you want to keep living.

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Still following the same approach to exercise you were using years ago?

As women, there are so many things that can change how training feels- our schedules, stress levels, sleep, hormones, age and simply what we want from our bodies.

And that means our approach to exercise sometimes needs to change too.

You don’t have to keep pushing through a routine that leaves you exhausted or no longer feels right. Good training meets you where you are now and helps you build strength and capability from there 💛

Swipe through for a few signs that it may be time for a change.

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You planned three workouts. Then work got busy, someone at home needed you, you slept badly and suddenly Friday arrived.

Sound familiar?

One of the biggest things I try to teach my clients is to move away from the all-or-nothing mindset. Missing a session doesn’t mean you’ve failed, and you certainly don’t need to “start again on Monday.”

Real consistency includes imperfect weeks. Do what you can, return when you can and keep going 🌸

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We can get so focused on “working out” that we forget how valuable ordinary movement can be 💛

Walking the dog. Taking the stairs. Gardening. Going for a walk with a friend. Playing with the kids. Getting up from your desk instead of sitting for three hours straight.

It all gets your body moving.

Your structured training sessions are important, particularly when we’re working towards building strength, but they don’t need to be the only movement in your week.

A healthy, active lifestyle is built from all those little opportunities to move too.

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Progress is about so much more than the number on the scale 💛

Yes, weight can be one measure of progress but it should never be the only one.
Take a moment to notice the changes that really matter:

✨ You're lifting heavier than you were a month ago.
✨ You have more energy throughout the day.
✨ You're sleeping better.
✨ Everyday tasks feel easier.
✨ You feel stronger, more confident and more comfortable in your body.

These are all signs that your body is becoming healthier.

The scale only tells part of the story. How you feel, how you move, and what your body is capable of are often the greatest measures of progress.

Celebrate every victory - big or small. They're all moving you in the right direction.

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A warm, balanced lunch bowl is one of my winter favourites: comforting, colourful and packed with what your body needs.

Start with a good source of protein, add a healthy carbohydrate or wholegrain, then fill the rest of your bowl with plenty of vegetables or salad. Aim for a variety of colours to give your body a wider range of nutrients.

Portions matter too. Overeating can leave you feeling sluggish, but consistently undereating can affect your energy, recovery and overall health. The goal is not restriction. It is a nourishing meal that leaves you satisfied, energised and ready for the rest of your day.

Think warm grains, roasted vegetables, leafy greens and your favourite protein, all in one delicious bowl.

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The goal isn't to lift the heaviest weight or complete the toughest workout.

It's to move with confidence, carry your shopping with ease, keep up with your children or grandchildren, travel comfortably and remain strong and independent for years to come.

Fitness isn't just about today. It's about the life you're building.

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Women's Day is a reminder that caring for your health isn't a luxury… it's an investment in your future.

As women, our bodies change through every stage of life. From our twenties to menopause and beyond, our training, nutrition and recovery should evolve with us.

Strength isn't about pushing harder. It's about training smarter, staying mobile, protecting your bones and muscles, and giving yourself the best chance of living an active, independent life.

This Women's Day, make your health a priority - not just for today, but for the years ahead 💛

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