Foxfit PT Female Coaching & Training

08/09/2025

Nervous System Regulation.

Most women in menopause are living with an upregulated sympathetic nervous system. High stress. Why?

📌 Careers

📌 Raising a family.

Raising little kids through menopause, looking after older kids because they can't afford to leave home.

📌 Looking after ageing parents

📌 Pressure to 'do it all'

📌Financial pressures

📌 Layer hormonal changes on top adding to sleep disruption, hot flushes, fatigue, mood changes, unwanted weight gain.

The list goes on.

If you don't understand that you're nervous system needs to be regulated first..

🔴Your menopause symptoms will never be managed.

🔴The weight you want to lose will be painfully slow

🔴 Your health will never be managed

There's alot of stressors that are out of our control but there are many that we can control that can be let go of.

There's also alot we can add to help regulate..

Some examples

✅️ Priortising sleep
✅️ A daily breathwork practice
✅️ Eating healing foods
✅️ Building positive connections
✅️ Being in nature
✅️ Good hydration
✅️ Strength training + Daily movement
✅️ Saying no instead of yes
✅️ Adding more joy, fun, spontaneity,
creativity, excitement, calm into life

Nervous system regulation isn't about living in constant calm or a perpetual storm, it's about balance. Experiencing the highs and lows and being able to come back to the middle ⛵️ 💚

04/09/2025

Client shout out to ⭐️🌟

Helen is the ultimate cruiser. Calm, collected, and steady. 😌

I love her strong, determined mindset, and she gradually pushes herself to build momentum week to week.

Helen's love for boxing shines through especially. 🥊

Not a fan of early mornings to begin, Helen now shows up consistently for our 6am sessions, and as a result, her sleep and energy have improved.

We love having you with us, Helen!! 🦊

03/09/2025

Pilates has become a go-to for many menopausal women, and for good reason. Pilates strengthens the core, improves flexibility and mobility, and improves mid body stability.

But here's the go. As estrogen declines, particularly post menopause, we are facing significant bone loss and muscle loss, and with slower metabolisms fueled by hormonal changes, just doing pilates isn't enough to counteract it

To build muscle, protect bones, and boost metabolism, we need to train the body in a different way with weight lifting, sprint style conditioning, and higher intensity training.

If you're doing pilates and you're not seeing the benefit of stubborn belly fat or that your energy still feels lower, then it should consider additional forms of training.

I would also consider getting a DEXA scan for your bone health. It's a simple, non avasive way to measure bones. Approximately 1 in 6 women 50 and over develop osteoporosis. It's an extremely common issue.

02/09/2025

Women lose a quarter of our bone density two years post menopause, with bone loss already accelerating during perimenopause because of estrogen decline.

Since we reach peak bone density in our mid twenties, what we ate and how we moved up until this point mattered and what we do from this point onwards matters.

This is why we must dig deeper than the outdated mindset of the calories in, calories out approach to training. Building muscle to support our bones is where it's at.

Do the work now and choose strength, function, and longevity over frailty and immobility and risks of diseases.

Let's go! your strongest years are still ahead 👊

#

02/09/2025

This Friday, we have a 9.30am session starting ☀️ 😃 👊

Build strength and improve your fitness in a fun, positive environment.

I'm Kylee. I'm a Pt with 14 years of experience in health and fitness. I also specialise in postnatal recovery through to peri to post menopause.

Building positive connections within our training sessions and community is externally important to me.

Ensuring you are safely trained while providing you with an excellent training session is another.

Comment 'YES' if you would like access to a free session to get you started, and please PM me with any questions before beginning.




😘

01/09/2025

28/08/2025

Sleep strategy 101 for menopause 😴

Hormonal changes, especially the drop in progesterone, can lead to snoring and mouth breathing and sleep apnea also.

Why?

Progesterone helps to keep your upper airways open to support nasal breathing. When progesterone decreases, mouth breathing becomes more common, reducing nitric oxide intake, negatively impacting cardiovascular health, energy, brain health, and mood as well as it ruining the teeth.

3 Tips to reduce mouth breathing and support better sleep 🫠

1️⃣ Use sleep strips. Helping to gently open nasal passages to improve nitric oxide intake.

2️⃣ Eat nitric oxide boosting foods such as leafy greens, beetroot, celery, and fruits such as watermelon and berries.

3️⃣ Do a breathwork practice before bed. 5 to 10 minutes of slow, deep nasal breathing for a big dose of nitric oxide as well as incredibly calming for the nervous system.

Like. 🙂 follow. 🙂 share 🙂

For more helpful menopause content 💤

27/08/2025

I assessed a new client for her breathing a few days ago following a tick from her in my pre screen for a prolapse.

This is how she presented:

A chest breather

A belly holder

These two alone are two really big drivers for pelvic floor dysfunction.

Here's why:

The diaphragm (behind the ribcage) and the pelvic floor are teammates. The pelvic floor decends and lifts with every inhale and exhale. So chest breathing - shallow breathing means the pelvic floor doesn't get its normal 'training effect' contributing to dysfunction- weakness, tension, and poor coordination because natural synergy is lost.

Then we have the belly hold. I've noticed this pattern, especially in women in high-pressure professions who are used to 'holding it in.'

When you are tensing the abdominals continuously, the pressure in the abdominal cavity is mismanaged, overloading the pelvic floor, contributing to pelvic floor weakness or tension, bladder issues and back pain.

Key takeaways here 🔑

Learning to diaphragmatic breath will better support pelvic floor function.

Stop holding your stomach in. Relax your belly, let it be.

20/08/2025

It is a wonderful testimonial from a legendary human. Thank you, Sally. You are so much fun and easy natured. I love having you in our foxfit community 🦊 🥰
















❤️

18/08/2025

I'm going to be bold in saying that most women in menopause are living in constant fight or flight mode.

And not just emotional stress, stress is so much more than feelings. Stress comes from:

⚡️ Poor sleep
⚡️Blood sugar disregulation
⚡️Toxins from our environment
⚡️Dehydration
⚡️Under eating
⚡️Not eating enough protein
⚡️Priortising everyone else over yourself
⚡️Not moving your body
⚡️Over exercising

I'll stop there

Weight training in itself is a stressor. If your stress bucket is already overflowing and you're on a mission to build muscle in midlife, instead of getting stronger progress will be slow, you will feel more sore, more fatigued and feeling frustrated with yourself, kind of like pushing s**t uphill.

This is why implementing daily stress reduction is on par with lifting the weights. When our nervous system feels safe, we can recover, repair, and grow.

The magic happens when we also priortise

Sleep 😴
Nature walks
Saying 'No' more often
Connection with others
Deep breathing
Stretching

Calm
Peace
Stillness
Nothingness
Rest
Soft
Balance

Less fight or flight equals more flow and strength 💪 🧡