Nicola Peaty, Epsom (2025)

Movement and nutrition are essential for good health and wellbeing. My aim is to provide the right advice, support and motivation for long-term benefits. If you eat right and move right, it's amazing how good you can feel. I start with a comprehensive consultation, agree a programme and work with you to achieve your goals. For pre and post natal women, my advanced qualifications ensure I know how

to instruct you to prepare, recover and restore your body during these changing stages of your life. I do home visits with individuals or pairs, plus group fitness sessions. I like to mix it up and keep variety whether that's indoors or outdoors. Above all, we have fun while getting results and feeling great.

01/07/2025

After a recent massage, I said to my massage therapist, ‘how do other women keep going without regular deep tissue massage?’.

For me, these days, it’s a non negotiable, for so many reasons.

😣 My body aches and feels stiff without it.
💥With declining oestrogen I’m more susceptible to inflammation.
😵‍💫 Without the release I feel increasing tension.
💪 I need my muscles to recover from the strength training.
😩 I don’t want any injuries.

It may not be the gentle relaxing type of massage, which is also really important at times. However, it gets results.

And if done regularly, it will prevent injuries, conditions like frozen shoulder and plantar fasciitis, and tension headaches and back pain.

Maybe now is the time to try it if you haven’t already?

Get in touch to book up if you live in and around Epsom.

Nicola
info@nicolapeaty.com
07946 510075

23/06/2025

It might seem small, but grip strength is a powerful clue about your overall muscle and bone health, especially during and after menopause.

As we go through perimenopause and menopause, dropping oestrogen levels can lead to muscle loss (sarcopenia) and weaker bones, increasing the risk of injury, fractures and even falls.

🧪 There’s a simple test: a handgrip dynamometer (some gyms or physios use them), or notice everyday signs — struggling to open jars, carry shopping, or support your body weight.

🔗 Weak grip has been linked to:
• ↓ bone density
• ↓ mobility
• ↑ risk of frailty later in life.

But the good news? You can improve it at any age. 🙌

Try:
✔️ Dead hangs (just hang from a bar!)
✔️ Farmer’s carries (walking with weights)
✔️ Resistance band pulls
✔️ Lifting free weights or kettlebells
✔️ Squeeze stress balls or hand grippers

Strong hands = strong body 💥 It’s not just about jars… it’s about independence, balance, and long-term health.

05/06/2025

📚I love doing what I do especially sharing the knowledge I’ve learned over the years about women in midlife.

📧 Claire reached out to ask for advice on how to manage specific menopause symptoms and adapt her lifestyle for future years.

🦴 We covered several aspects including bone health, supplements, exercise, mood, nutrition and gut health.

☑️ She took away several actions she can make a start on straight away.

😌 It’s that simple.

❓Send me your questions and I’ll give you bespoke advice that you can use immediately.

💬 Just DM me now to get that ball rolling for you!

27/05/2025

I grew up in a generation when many diet companies insisted that food was a sin or a reward.

I spend many conversations with clients trying to unpick this perception and change their relationship with food.

I believe that we really need to change the narrative for women and change the vocabulary associated with food.

No food is a sin or a reward!

In its basic form, it is fuel and nutrition for the health and well-being of any human.

But we also know it’s an absolute pleasure and joy and is ingrained in our culture as a social union between friends and family.

Women have enough to deal with without putting on an extra pressure and demonising certain types of food. Most of us know what we should be eating more of and what we should be eating less of.

I’ve always lived an 80/20 balance. I enjoy the 20% and don’t want to deny myself some chocolate, ice cream and the odd G&T. That’s my choice.

So nothing is out of bounds for me, and as my Nana always said “a little of what you fancy does you good”! The rest of the time I really enjoy wholesome good food that tastes amazing and I know is keeping me healthy and happy.

So if this resonates with you, please try and change the way you see food and forget the outdated narrative of past decades. It’s time to move forward in a positive direction.

Nicola
Women’s health and fitness coach

23/05/2025

Nailing your breakfast can help set you up for later in the day, saving those mid morning and then mid afternoon slumps and cravings.Please try to avoid high sugar cereals, even some granolas are full of sugar and sweeteners. They just spike your blood sugars early in the day which creates those highs and lows later in the day. Think of protein, fats and fibre instead, which will give you energy but not spike your blood sugars too high. Whole fruits are great and if balanced with yoghurt and seeds, it will stabilise your blood sugar as they contain natural sugars. Anything savoury like oily fish, eggs and avocados will also give you energy, keep you feeling fuller for longer and prevent the spikes and dips. This video shows me making a high protein low fat Greek yoghurt with strawberry kefir, h**p, chia and flaxseeds mixed in, pumpkin seeds, some nut butter and berries on the top. It’s so tasty, quick and easy and ticks all the nutrient boxes!Please share your go-to brekkie in the comments! Nicola

Address

Epsom

Website

http://www.nicolapeaty.com/

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