FNM Coaching

🤷🏻‍♀️ What's the big deal about strength training?

I've said it a hundred times before, and I'll say it a hundred times more.. strength training should be be part of your fitness routine.

💪🏻 Strength training is highly beneficial for preventing osteoporosis for several reasons:

🦴 Increased Bone Density: Strength training places stress on bones, which stimulates the production of new bone tissue. Over time, this leads to increased bone density and stronger bones. Weight-bearing exercises, such as squats, deadlifts, and resistance training, are particularly effective at promoting bone health.

💪🏻 Muscle Support: Strong muscles provide better support for the skeleton, reducing the risk of falls and fractures. When you engage in regular strength training, you not only strengthen your bones but also improve your balance and coordination, which are crucial for preventing accidents that can lead to fractures.

🧬 Hormonal Benefits: Strength training can positively affect hormones like estrogen and testosterone. In postmenopausal women, for example, resistance training can help maintain hormonal balance, which can slow down the rate of bone loss associated with menopause.

🪄 By incorporating strength training into your fitness routine, you can build and maintain stronger bones, reduce the risk of fractures, and support overall bone health as you age. It complements other lifestyle factors, such as calcium intake and vitamin D, to create a comprehensive strategy for osteoporosis prevention.

🔄 Adapting your training to suit your menstrual cycle is a smart and holistic approach to fitness that recognizes the profound impact hormonal fluctuations can have on your body and performance.

By syncing your workouts with your menstrual cycle, you can harness your body's natural rhythm to optimize training effectiveness.

This approach not only helps prevent overtraining and reduce the risk of injury during times of lower energy but also allows you to capitalize on the enhanced strength, endurance, and mood that often accompany certain phases of the cycle.

It fosters a healthier, more sustainable relationship with exercise, promoting both physical and mental well-being.

Ultimately, adapting your training to your menstrual cycle empowers you to train smarter, work in harmony with your body, and achieve better long-term fitness results.

🦸🏻‍♀️ Empower yourself with knowledge.

📊 Tracking your menstrual cycle is the first step toward understanding your body's unique rhythm and taking charge of your wellbeing.

🚶‍♀️Don't underestimate the power of steps and NEAT

NEAT: [Non-Exercise Activity Thermogenesis]

Every step you take and every bit of activity throughout the day contributes to your overall health and well-being. NEAT boosts metabolism, burns calories, and improves circulation.

So, keep moving and make every step count for a healthier, happier you!

🧬 Women's hormones are complex and influenced by a multitude of factors, making the idea of achieving a perfect balance somewhat elusive.

However, the most effective approach to managing hormonal health and overall well-being is rooted in good health and wellness practices.

Rather than aiming for a rigid equilibrium, focusing on maintaining a healthy lifestyle can significantly impact hormonal fluctuations.

Regular exercise, a balanced diet rich in nutrient-dense foods, sufficient sleep, and stress management techniques can all play crucial roles in supporting hormonal harmony.

By nurturing the body's foundation through these practices, women can cultivate an environment that promotes better hormonal function, contributing to improved overall health and well-being.

🎢 Navigating the unpredictability of perimenopause requires both resilience and adaptability.

This transformative phase in a woman's life can bring about a spectrum of physical and emotional changes that seemingly appear out of nowhere.

From fluctuating hormones to unexpected mood shifts and varying energy levels, the journey through perimenopause can be likened to a roller coaster ride.

Successfully managing this unpredictability involves cultivating self-awareness, embracing self-care practices, and potentially seeking personalized guidance.

By acknowledging the ever-changing nature of perimenopause, one can learn to approach each day with patience and self-compassion, allowing for a smoother passage through this transitional chapter and ultimately emerging stronger and more in tune with one's body and emotions.

Need support navigating these challenges? Reach Out and Let's Talk. 📲💬

💪 Embrace the power of strength training as a game-changer for menopausal women.

🌟 Boost your bone health, revitalize metabolism, and ignite confidence with every lift. It's time to rewrite the chapter of wellness. Start your strength journey today! 🏋️‍♀️🔥

Ready to take the first step but not sure where to begin?

🏁 Let's build your path to success together! If you're seeking expert guidance to craft a personalized program, I'm here to help.

🤝 Reach out and let's create a tailored plan that aligns with your goals 💪📈

🔥 Fuel your motivation with action - every step you take brings you closer to your goals, igniting the fire within to achieve greatness.

Action is the powerful catalyst that propels motivation to new heights.

👣 When we take tangible steps towards our goals, each achievement becomes a stepping stone, reminding us of our capabilities and driving us forward.

The very act of doing instills a sense of accomplishment and reinforces our belief in the possibilities ahead, motivation gains momentum.

Take a read through the slides and if you are in need of some tips to help you take action, DM me 'take action' and I will send you a copy of my strategies!

🎯 Goal setting is the compass, but it's the journey of consistent behaviours and habits that charts the course towards success.

⚓️ By anchoring our focus on building the right routines, we pave the way for those desired outcomes to flourish naturally.

🔑 Remember, the daily steps we take shape the path we tread, making each stride a testament to our commitment and determination.

🌟 So, fuel your goals with purposeful actions and watch them become reality, one positive behaviour at a time 🏆

🗣 Beyond the conventional emphasis on health and body composition, exercise holds the key to unlocking a multitude of mental and emotional benefits that enrich our lives.

Regular physical activity can be an outlet for stress, offering a sense of release and clarity that invigorates the mind.

Through the challenges of exercise, we build resilience, discipline, and determination, fostering a strong sense of accomplishment and self-confidence.

Additionally, the social aspects of group activities or team sports provide a platform for forging meaningful connections and a sense of belonging.

Moreover, exercise encourages creativity and inspiration, as the rhythmic motion often opens up space for new ideas and fresh perspectives to take root.

Ultimately, exercising can infuse our lives with positivity, leaving us with a profound sense of well-being and an uplifted spirit that radiates beyond the gym walls.

🗣 When it comes to food choices, it's important to prioritize both health and personal preferences.

While it's true that certain foods may be considered healthy and beneficial for our well-being, it's not necessary to force ourselves to eat foods we dislike simply because they fall into that category.

Maintaining a healthy diet is about finding a balance that works for you, both in terms of nutritional content and enjoyment.

Forcing yourself to eat foods you don't enjoy can lead to dissatisfaction, increased cravings for less healthy options, and ultimately make it harder to sustain a healthy eating pattern in the long run.

✨ It's essential to explore a variety of healthy foods, find alternatives you genuinely enjoy, and build a balanced diet that incorporates both nutrition and personal taste preferences.

👆🏻Make your training purposeful!

👆🏻 Does it matter if you miss training sessions?

👆🏻 What to avoid when training?

👆🏻 Why does weight fluctuate during the cycle?

👆🏻 Rapid weight gain doesn't mean it's fat!

👆🏻 Why you shouldn't rely on a smart watch when considering calories!

😋 More is always better!

Ep. 3️⃣ in a series of 5 nutrition tips!

Dialing in nutrition leaves many thinking they need to start removing specific foods from their diet and reducing the amount of food they eat.

🚫 But that's the problem.

Dieting
Meal plans
Restriction

These all lead to focusing on:
👉🏻 deprivation
👉🏻 resentment
👉🏻 hunger
👉🏻 feeling exhausted
👉🏻 obsessing about food

Which in the end often leads to over eating or bingeing, the total opposite of the desired outcome 🙇🏻‍♀️

✨ A more simple and effective way to improve nutrition is to add in foods which are nutritionally beneficial.

For more information, be sure to read the post above ⬆️ and reach out if you’re looking for coaching/support.

🧘🏻‍♀️ Slow down and enjoy the moment [and your food]

1️⃣ Ep. 1 in a series of 5 nutrition tips.

We live in a distracted and fast pace world, constantly on the move, constantly doing something.

💭 When was the last time you sat and ate a meal, no distractions, no rushing, just taking your time to fully enjoy your meal?

I'm going to guess it's hard to remember.

✨ Taking time to slow down when eating can help support your goals, keep you satisfied, give you a sense of control of what you are eating all whilst eating foods you love.

Eating your food slowly can also be a game changer if your goal is fat loss.

Read through the slides above ⬆️ for benefits and strategies on how to slow down when eating your next meal.

Give it a try [not just for 1 or 2 days] and see how you feel, you may find that you enjoy your meal times much more and learn more about your body and what it needs.

Any questions or coaching support, just reach out 💬

Happy mindful eating 😊

🤰🏻 Pregnancy + Pelvic Floor Health x Exercise

Many women pre & post natal will avoid or completely give up on exercise.

This is due to poor pelvic floor health and I am mainly talking about: incontinence and pelvic organ prolapse.

Many choose not to discuss these topics because they feel embarrassed because of the stigma attached to them.

But these are completely natural and there are ways to manage them which will help you feel better, improve your mental health and live an active life.

✨ Make sure you read through the post above and reach out if you have any questions or if you are looking for support.

Do you need coffee before a workout?

There is no REAL answer, it is pretty much a grey area.

Ultimately it comes down to the individual and personal preference.

The post above goes into more detail about the impact of caffeine, positive & negative.

There's no denying caffeine has it's benefits

👍🏻 it gives us energy
👍🏻 boosts alterness
👍🏻 improves ability to concentrate
👍🏻 it's delicious

But.. did you also know..

👎🏻 it can take up to 10 hours to clear from the system which means it can affect being able to relax and sleep.
👎🏻 the more tolerant you are, the more likely you are to need more to feel the effects
👎🏻 it can raise blood pressure
👎🏻 it can leave you feeling wired-jittery, overstimulated whilst also feeling tired.
👎🏻 it can cause migraines.
👎🏻 it doesn't mix well with some medications.
👎🏻 if you suddenly quit caffeine it can cause headaches and make you feel tired, achy and nauseous.

🤨 You can't expect to put pasta in cold water and for it to boil itself.

Just like you can't expect to get results JUST because you hired a coach 🤷🏻‍♀️

⚡️ Coaches are great, they aim to provide a roadmap to help you achieve the goals and results you want.

It's a not a magical 🪄 road map though, which automatically gives you the results you want.

You have to take action ⚡️ and move through the roadmap, with the support of your coach.

All too often, clients are dissatisfied 😔 with what they haven't achieved, which is commonly down to not implementing the plans, strategies and advice of their coach.

❗️There are a few exceptions when it's because a coach isn't doing their job very well.

🤝 Responsibility & accountability work on both ends in the client/coach relationship.

Remember: to get the results, YOU need to take action ⚡️

😵‍💫 I'm SO hungry, I could eat a scabby horse

I am sure many of us have said that in our lifetime, most of us during 'that time of the month'.

If you don't experience mad hunger cravings before or during your period, consider yourself lucky. Or not, because food is great after all 😋

Many women struggle with nutrition around the menstrual cycle, mainly because they feel guilty if they eat more - BUT there's no need to feel guilty 🙅🏻‍♀️

👂 LISTEN to your body & work with your body.

Your mood and symptoms will be much happier for it 🤩

Be sure to read the post above ⬆️ for more information.

🤭 I'm not saying don't drink alcohol..

I'm simply bringing to your attention the affects of alcohol on training so that you are better equipped to make choices which align with your goals & values ❤️

❌ When failure benefits

Performing reps to failure can have its benefits to your training ⬇️

💪🏻 Failed reps can result in an effective session. When you get close to or hit failure, you will be recruiting more muscle fibers.

💪🏻 You can improve your RPE ratings [rate of perceived exertion] and/or RIR [reps in reserve].

💪🏻 It will help you learn your boundaries. Studies have shown people to overestimate and underestimate their rep ranges.

💪🏻 It's a good test of progress. Performing to failure will help you to identify if you are making progress, this also helps track progressive overload.

💥 Whilst taking sets to failure has its benefits, on the whole it is better to train with reps in reserve. If you train to failure too often, it can be damaging to your gains.

🙌🏻 THE HOLY GRAIL..

💪🏻 Recomping your body isn't an easy fix.

Muscle growth and fat loss occur at the same time and compete with each other 🤯

If are wanting to recomp your body, the following tips will help you get started:

💆🏻‍♀️ Think about your lifestyle; your body will need sufficient recovery, therefore sleep and reduced stress are vital. You will also need to focusing on general daily movement throughout the day, which means not sitting around all the time.

🥗 Assess your nutrition and making sure you eat sufficient macros. You should consider macro timing to support your training and you will probably have to go very easy on the alcohol, probably best to avoid it.

🏋🏻‍♀️ Nail your training program, by that I mean making sure your training volume is on point, focusing on movements which are effectives and tracking your progress and adapting when necessary.

🙅🏻‍♀️ Recomp'ing isn't for everyone as it can require a lot of structure, some restriction and a lot of dedication.

If it is for you, then it might be useful to work with a coach for support, guidance and accountability.

This is a service I offer and currently have openings for new clients 😉

💪🏻 MUSCLE MEET CARBS 🍞

When it comes to building muscle, protein is deemed the wholly grail in nutrition however, carbs as just as important.

🏋🏻‍♀️ Weight training is glycolytic which means it heavily requires glucose to fuel muscle concentration.

That's where carbs come in to play, carbs are broken down in the body into glucose 🧬

⚡️ Therefore, there is a huge correlation between your carb intake and performance in the gym.

Eating sufficient levels of carbs can help increase ⬆️ training volume & rep ranges, it can help you train larger muscle groups as well as training to failure.

🙌🏻 The more muscle fibers which are stimulated during training, the better the chances are at building muscle. To stimulate muscle fibers, glucose levels need to be topped up.

The amount of carbs you will personally need to intake will depend on your goal, training volume & intensity. It might be worthwhile working with a coach to support this 😊

💪🏻 Muscle for Menopause.

🏋🏻‍♀️ Resistance training and muscle growth is a great way to support your metabolic health and quality of life.

It is even more beneficial if you are peri or post menopause.

Due to the drop ⬇️ in estrogen post menopause, it makes it very difficult to build muscle, which is why it is important to support muscle growth before, during and after the menopause.

The menopause can increase ⬆️ the risk of cardiovascular disease, type 2 diabetes and cancer..
. whilst resistance training does the opposite, it reduces ⬇️ the risk of cardiovascular disease, type 2 diabetes and cancer.

💥 Resistance training and building muscle is one of the most amazing things you can do for your health, and something you should aim to do at least 3 times each week.

To further support muscle growth, you should focus on including at least 25g of protein 🍗 in 3 meals, each day.

Also, sleep 😴 is very important for muscle recovery which supports muscle growth. Aim for 7-8 hours per night, if possible! Menopause related symptoms can affect sleep.

If you need any support, feel free to drop me a message, I am always happy to help 😊