Stress is a significant factor that can worsen peri-menopausal symptoms like mood swings, sleep disturbances, and weight gain. When we’re stressed, our bodies release cortisol, a hormone that, when elevated for too long, can throw other hormones like estrogen, progesterone, and insulin out of balance. Here are some practical tips to help manage stress and support hormonal health during this phase of life.

Peri-menopause, the transitional phase before menopause, often brings hormonal fluctuations that can affect mood, sleep, hunger, bloating, and weight gain. While this phase is a natural part of aging, its symptoms can be frustrating and disruptive. The good news is that lifestyle factors, particularly food and movement, can play a key role in managing these changes and keeping hormones more balanced.

As we journey through life, maintaining good health becomes not just about appearance, but about how we feel—how much energy we have, how well we sleep, and how strong our bodies and minds are. Focusing on the three key pillars of health—Movement, Nutrition and Mind—are key to feeling your best every day. Let’s dive into why each of these matters and how you can incorporate them into your life.

Feel like you’re ALWAYS craving something sweet? You’re not alone! Sugar cravings can be super common, especially for women over 30. There’s a huge difference between liking sweet foods and that seemingly gravitational pull towards sweet snacks you constantly have to battle. Here’s what might be causing them and how to take control:

Each time we eat a meal our insulin spikes. This is totally normal and depending on the type of meal you eat it can be a big spike or a small spike. Why does this matter? Well, insulin has several effects on our system that can influence fat loss:

When it comes to fat loss, understanding the basics of a calorie deficit is essential. It’s not just about cutting calories indefinitely, there’s a balance to be struck to ensure long-term success and overall well-being. This article will walk you through what a calorie deficit is, how long to stay in one, the importance of maintenance periods, and how to structure your fat-loss journey.

Losing weight can be a challenging journey, especially when you're putting in the effort but not seeing the desired results. Despite eating right and exercising regularly, there are several factors that could be hindering your fat loss progress. Here are five common reasons why you might not be achieving fat loss.

When it comes to achieving fat loss and getting those sought-after abs, the saying "abs are built in the kitchen" couldn't be more true. While exercising is important for overall health and fitness, the food choices you make play a crucial role in revealing those abdominal muscles. Here’s why focusing on your diet is key to your fat loss journey:

If you’re looking to improve your health, boost fat-loss, and enhance your body composition, it’s time to get friendly with fibre. This often overlooked nutrient is a game-changer when it comes to overall health. Let’s dive into why fibre is so important and check out some top fibre foods you can easily incorporate into your diet.

We all know that stubborn belly fat can be incredibly frustrating. It seems to stick around no matter what we do, making our jeans feel a little too tight and leaving us feeling less confident. But don’t worry, you’re not alone, and there are effective ways to tackle it. Here are five important things to focus on to help you lose that stubborn belly fat and feel your best.

Your Key to Fat-Loss, Healthy Body Composition, and Balanced Mood…

When most people think of protein, they picture bodybuilders chugging down shakes after a hard workout. But protein is so much more than a muscle-building nutrient. It's a vital part of every cell in our bodies, playing a crucial role in numerous functions, including fat-loss, healthy body composition, mood enhancement, and hormone regulation.

Understanding Cortisol: Key to a Healthy Lifestyle and Achieving Fat Loss.

In the realm of health and fitness, cortisol often gets a bad rap as the "stress hormone," but its role extends far beyond just stress management. Understanding how cortisol affects our bodies is crucial for achieving fat-loss and maintaining a healthy lifestyle.

5 Tips to Increase Your Water Intake

As the temperatures drop and the air becomes drier during winter, it can be easy to overlook the importance of staying properly hydrated. Unlike the warmer months where thirst may naturally drive us to drink more water, winter can deceive us into thinking we're adequately hydrated when in fact, our bodies still need a sufficient intake of fluids. Here are three essential tips to help you maintain optimal hydration during the colder months:

In the quest for shedding extra kilos and achieving a leaner body composition, many people turn to salads as their go-to meal option. While salads are pack with nutrients and low in calories, relying solely on them for a complete meal isn’t the most effective strategy for fat loss. The key lies in understanding the concept of macronutrient balance and NOT just always opting for the lowest calorie options when deciding what to eat.

Unfortunately majority of women believe they should be thinner. That they would be happy and confident if they weighed less. Have you ever asked a person you consider “thin” how happy and confident they are? I guarantee they would have a complaint about their body too.

Imagine being dropped in the ocean & told to swim 3kms back to shore without stopping. Sure it’s technically achievable, you can swim but that’s a HUGE ask without any training or preparation right? You are likely to panic, use A LOT of excess energy, lose direction and most likely call out the closest boat to get you the hell outta there.

There are tonnes of meal plans and “get fit” programs out there that lay it all out for you. A “recipe for success” or a “weight-loss playbook”. They seem like they have all the answers and the results seem guaranteed. It'‘s hard to deny their logical sales pitch and yes, if we were house plants, it would work… so why doesn’t it? Why isn’t everyone achieving their amazing results?

I could give you all the healthy eating & exercise advice i have, but if you aren’t ready for change you’re unlikely yo take any of it on board (just like all the advice on the internet).

We have to be READY to make a change.

This is the number one excuseI hear from clients / potential clients and it’s 100% valid.