21/07/2026
As a personal trainer who has over the years worked with 200+ peri and menopausal women these are my top tips to overcome the negative body image that comes with menopause, improve the physical draw backs of hormone change and rediscover yourself ❤️
1- LIFT HEAVY THINGS. My number one tip is resistance train regularly. Aim for 2-3x a week with a structured plan. The more muscle you have, the more fat you burn, the stronger you are, the better your co-ordination, the better your ability to not punch people when you're cross 😘
2- Eat a protein rich diet. The older you are the more protein you require to maintain the muscle mass you have and to grow more *see above. Without protein your body is missing the essential building blocks it requires to function fully. Think think hair, nice nails, fresh skin and then the real important points... fully functioning knees, hips that don't clunk, shoulders that move like they used to "back in the day" and good optical health to name just a few benefits.
3- FOR THE LOVE OF GOD GET SOME SLEEP. Stop doom scrolling at 11pm trying to reclaim some time back for yourself from your busy day. It is absolutely not worth sacrificing sleep to get to the next level of whatever supermarket shelf game you're playing. Leave that to the kids and get some kip.
4- Water.... drink it. You're not a camel. You need it to flush your system through, keep your brain working, keep your skin vibrant and help your kidneys out for next weekend's w**e consumption 😉 No excuses.
5- Say no.
Try it, I dare you.
Stop people pleasing and saying yes to every invite, every chore, every PTA meeting, every extra office day. Have a little pause and if it doesn't serve you and you don't want to do it or go there say NO. You will reclaim more time for yourself
6- 10k steps. Yes it came from Japan. Yes science says we can benefit from just 7k. But honestly 10k steps amounts to approximately 1hr 40 a day of movement. If you are only doing 10k steps a day it means you are staying completely still for the other 22hrs and 20 mins a day. That is very poor. If you are doing less than 10k steps a day move your bum. Your body will thank you 🔥🔥
If you have enjoyed this post and think you could benefit from working with a coach to give you some structure on how to feel better, get strong, lose weight and not feel like you've been hit by a bus inbox me "get strong"
Coach Lauren ###
