Nicola Peaty, Epsom (2025)

28/10/2025

Convenience doesn’t have to mean unhealthy 💡

If time or effort is what’s standing between you and a nourishing meal — this is your reminder that healthy can also be simple.

Here are three of my go-to “nutrient boosters” that elevate almost any meal 👇
🥣 A microwave packet of red & white quinoa — adds plant protein, fibre and slow-release energy.
🥫 A can of mixed beans — packed with gut-loving fibre and a variety of nutrients.
🌻 A packet of mixed milled seeds — a quick sprinkle for omega-3s, protein and crunch.

You can add these to salads, soups, stir-fries or stews — they’re brilliant cupboard staples that make eating well realistic and sustainable.

💬 Have a look in your kitchen — do you use any of these? Or do you have a favourite convenience food that still feels healthy? Share below!
👍 And remember to hit like so you see more of my posts like this.

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24/10/2025

Feeling tight across your chest? Try this simple test 👇

Gently press into the front of your chest — just under where your bra strap starts.
If it’s sore or tender, chances are you’re carrying tension through your pecs, and your shoulders may be subtly rounding forward.

That constant forward posture — from phones, laptops and daily habits — can shorten the front line of the body and pull us out of alignment.

✨ Try this cue instead: imagine someone has just tightened your bra clasp by one notch.
That gentle “shoulder blades back and down” correction instantly opens up the front of your body and improves posture.

Give it a try and comment below how it feels — and if that area feels really tight, get in touch for a deep tissue massage to help release it properly.

21/10/2025

Strength training isn’t about looking calm and cool, it’s about grit and effort.

You are literally battling for your muscles and bones. The only way they pay attention is when the load is great enough and they means you pushing yourself.

So think about those last 2 reps in your set. Are they easy? If so, you need to up the weight until your face screws up just enough to feel a challenge.

Need any help in finding your exact weight load, rep and set count? Get in touch. I can assess you and set your personalised programme.

19/10/2025

The phone rings and I answer.
Hi, is that Nicola Peaty?
Yes, it is.
How can I help you?
I don’t know really. I haven’t been feeling like myself for a while now and I’ve had enough. Something has got to change and I need some help. I don’t know where to start though.
That’s okay, I do.

This happens every week. And it’s OK to ask for help because most of the time we don’t and we manage everything ourselves or at least we try to.

The reason I have a job is because I’ve got the knowledge and the expertise to guide women to a better place. And I love it.

So if you feel like this, please know that you’re not on your own and I am here to help.

Maybe you need some strength training.
Maybe you need some menopause advice.
Maybe you need a deep tissue massage.
Made you need all the above.

If so, please check out my website for all my prices and packages. Or give me a call and we can discuss which is the best way forward for you. Link in bio or comments.

17/10/2025

📸 I recently found this photo of me and couldn’t believe how young I looked, then realised it was only 10 years ago!

👵I’m not going to lie, my first reaction was to think, “I’ve really aged in the last decade!”.

💥 And then I thought about it and realised how much I’ve gone through especially in these years. Big emotional events. The menopause. Established a whole new career. Raised 2 young adults (and a dog!).

👊 And on top of that, I’ve learned so much about my changing body and biology. I’ve had to adapt to my lifestyle to compensate for the declining hormones, build up my strength and start to prioritise my health and wellness above other previous priorities.

💫 Not to mention, that I’ve also coached several other women on how to adapt their lifestyle, and stay sane and healthy during their 40s.

😊 So, of course I’ve aged. It’s a bloody privilege these days. I’m proud of what I’ve achieved. And I intend to keep doing what I’m doing.

🤞 I’m still smiling and god willing still healthy. I’m really ok with being in my 50s and comfortable in my own skin (even if it’s starting to sag!).

💪 Media would have us battle ageing and feel bad about this natural process. But I refuse to give in to it. As long as I feel happy, strong and well, I’m pretty good with how I look.

🦆 The biggest difference I feel now, is that I know exactly who I am, what’s important, and I don’t give a flying duck what others think of me.

🙏 Please like and share if you agree and send this important message to other women so they don’t fear getting older.

15/10/2025

Let’s talk clever snacking!
These might all look like small snacks but they’re carefully paired to help keep your blood sugar steady and energy balanced.

When you combine fats, fibre and protein, it slows how quickly your body breaks down carbohydrates, meaning fewer energy crashes and better hormone balance too.

For example:
• Feta with berries gives you protein, calcium and antioxidants.
• Carrots with hummus – fibre meets healthy fats.
• Apple with nut butter – a little sweetness, balanced with protein and good fats.
• Dark chocolate with Brazil and walnuts – magnesium, selenium, and satisfaction!
• Kefir yogurt with pumpkin seeds – probiotics plus zinc and protein for your gut and hormones.

Each of these is under 100 calories, but they work differently in your body depending on their mix of protein, fibre, and fat.

And yes, I’ve also included two biscuits, because life’s about choice, not restriction.
When you understand what your body needs, you can enjoy balance without guilt.

If you like this kind of content please like 👍 and follow so you receive my future posts.

15/10/2025

Let’s talk clever snacking!
These might all look like small snacks but they’re carefully paired to help keep your blood sugar steady and energy balanced.

When you combine fats, fibre and protein, it slows how quickly your body breaks down carbohydrates, meaning fewer energy crashes and better hormone balance too.

For example:
• Feta with berries gives you protein, calcium and antioxidants.
• Carrots with hummus – fibre meets healthy fats.
• Apple with nut butter – a little sweetness, balanced with protein and good fats.
• Dark chocolate with Brazil and walnuts – magnesium, selenium, and satisfaction!
• Kefir yogurt with pumpkin seeds – probiotics plus zinc and protein for your gut and hormones.

Each of these is under 100 calories, but they work differently in your body depending on their mix of protein, fibre, and fat.

And yes, I’ve also included two biscuits, because life’s about choice, not restriction.
When you understand what your body needs, you can enjoy balance without guilt.

If you like this kind of content please like 👍 and follow so you receive my future posts.

13/10/2025

I’ve created a private group on Facebook for women to learn, share and laugh at the wonders of midlife and menopause.
Come and join us at https://www.facebook.com/share/g/17LQf4sFmU/?mibextid=wwXIfr

Nicola Peaty

28/10/2025

24/10/2025

21/10/2025

19/10/2025

17/10/2025

15/10/2025

15/10/2025

13/10/2025

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