Lifestyle Personal Training & Fitness, Hagley

22/10/2025

On OZEMPIC??
You Should Be Weight Training To Preserve Muscle Mass.
When we go on a low-calorie diet (as ozempic be cause we are eating a lot less food) our body will take energy from the easiest source which initially is muscle which breaks down easily to produce energy, then we’ll move onto body fat so this is why we will lose some of our muscle. It may also be down to how Ozempic affects our bodies.
So weight training is a must to increase and preserve your muscle whilst including extra protein in your diet.
💪💪

21/10/2025

On OZEMPIC??
You Should Be Weight Training To Preserve Muscle Mass.
When we go on a low-calorie diet (as ozempic be cause we are eating a lot less food) our body will take energy from the easiest source which initially is muscle which breaks down easily to produce energy, then we’ll move onto body fat so this is why we will lose some of our muscle. It may also be down to how Ozempic affects our bodies.
So weight training is a must to increase and preserve your muscle whilst including extra protein in your diet.
💪💪

13/10/2025

If You are in Menopause or on Ozempic you Need To Be Weight Training
Join Me Now!

Join my new Weight Training Class and learn good technique, best exercises using multiple muscles, what weights to use and how and when to increase them to m...

10/10/2025

DO YOU NEED GUIDANCE AND SUPPORT TO START FEELING CONFIDENT AGAIN?
I hope the past few days information has been useful to you, it is just a quick over view, but if you have any questions or would like more information or are interested in joining my online Weight Training Classes or friendly Circuit Training Classes then please don’t hesitate to contact me on 07903 956421 or see www.lifestylepersonaltrainingandfitness.co.uk

09/10/2025

WHAT FOODS SHOULD I EAT TO HELP IN MENOPAUSE?
During menopause our hormones become a little imbalanced and some of the foods which have been shown to help rebalance them, thereby improving our symptoms and weight, are:-
Oily fish like salmon
Nuts and seeds
Cruciferous Veg like broccoli, cauliflower, cabbage
Resistant starches such as butter beans, lentils, chickpeas help to keep our blood sugar levels stable so help to stop us feeling hungry.
Soy contains a plant oestrogen which can mimic the effects of oestrogen in our body. Try fermented types like miso, temph and tamari as fermented work the best.
It is a good time to reduce carbs if you want to lose body fat. For your meals use a 10” plate and fill one side with veg or salad, one quarter with protein (meat, fish, beans) and the other quarter with your wholemeal carbs (pasta, rice, bread).
During menopause we may need a few additional vitamins such as vitamin D to help our bone density and B6 for our mood. Talk to your doctor before taking extra vitamins, particularly if you are already on medication.

08/10/2025

WHAT’S THE RIGHT TYPE OF EXERCISE DURING MENOPAUSE?
Yesterday I talked about not over stressing your body, exercise is a great stress buster but the wrong type of exercise can also causes more stress to your body, so you have to make sure you are doing the right amount of the right exercise if you want to lose body fat and improve other menopausal symptoms.
Short intense exercise has been found to be the best type of exercise to achieve fat loss during menopause, particularly around the tummy area. This means you need to be working out at a level where you feel you are pushing yourself for around 30 minutes (my Circuit Training Classes are a great example of this sort of workout).
Long walks are fine but you probably wouldn’t want to be doing a really long run at a high pace as this will again over stress your body, it may also burn away the muscle you may already be losing during menopause (as below the more muscle we have the more calories our bodies burn at rest).
Resistance training is a must, either with bands or body weight, but ideally weight training (like my online Beginner and Intermediate Weight Training Classes), this will build and maintain muscle to strengthen and tone your body (the more muscle you have the more calories your body burns at rest) plus working out with weights has been shown to help reduce the risk of osteoporosis along with improving other menopausal symptoms.
Tomorrow I will help you with the foods you should be eating.

07/10/2025

REDUCE YOUR LEVELS OF STRESS DURING MENOPAUSE
When we are in menopause our body is highly stressed and when we are stressed one thing we do is release more of a hormone called cortisol which encourages our bodies to store fat, particularly around our tummy. (We also have the added problem that our oestrogen levels are dropping and oestrogen curbs our fat storage hormones so when it falls the result is weight gain.)
Some of us add more stress to our bodies by smoking, drinking alcohol, eating processed foods, drinking too much coffee and not getting enough sleep. Along with the general work and family stress we have this will all add to our weight gain problem.
We need to reduce this stress by changing some of the above habits we may have, along with including the right type of exercise (the wrong type will make us store more fat). We also need to be eating the right foods to help to manage our hormones and I will tell you about all of these things over the next few days.

06/10/2025

HOW DO WE FEEL WHEN MENOPAUSE BEGINS?
It normally comes on around the age of 45 and it is so slow that quite often we are unaware of it. It is the time when oestrogen levels begin to fall and our hormones can become imbalanced resulting in some but not all the following symptoms:-
Hot flushes Joint stiffness
Brain Fog Aches and pains
Night sweats Lack of energy
Poor sleep Risk of Osteoporosis
Reduced libido Reduced muscle mass
Low mood and anxiety Weight gain we cannot lose
Headaches
If this is you see tomorrows post about how to start to manage these symptoms

03/10/2025

OCTOBER IS MENOPAUSE MONTH - LET ME HELP YOU FEEL LIKE YOU AGAIN!!
Menopause plays havoc on our bodies and minds, it is like being on the hormonal roller coaster. Amongst many other symptoms, emotionally we are all over the place and things we used to do to stay in shape just don't work anymore. Look out for my posts on my face book page starting Monday giving information and advice about what foods to eat which help, the right exercise to do to help avoid weight gain especially around your tummy, (some exercise will increase it) and other things we can do to try to manage it and help us feel good and confident about ourselves again.

01/10/2025

FULL OR LOW FAT - WHAT'S BEST FOR ME???
It all depends on your goals, if you want to lose body fat, build more muscle or stay fuller for longer low fat is for you as a litre of low fat milk has more protein in than full fat which will help you achieve all of the above goals.
It is not bad for you it is just full fat with the saturated fat taken out which is fantastic as it is healthier. I have never ever read anywhere that saturated fat is good for you.
Low fat cottage cheese, greek yogurt, fromage frais and creme fraiche are the same and all give you more protein to feed your muscles and keep you fuller for longer.

18/09/2025

Anyone Can Start Weight Training Now!

Join my new Weight Training Class and learn good technique, best exercises using multiple muscles, what weights to use and how and when to increase them to m...

17/09/2025

WANT TO WEIGHT TRAIN BUT DON'T KNOW WHERE TO START???
Options are Personal Training Sessions which may not be viable to do on a regular basis, or joining my online Beginners Weight Training Class which is very simple to follow with lots of instruction to ensure exercises are done correctly. Classes are suitable for everyone and recorded so you can never miss one and can repeat it again during the week if you have time. (See tomorrows video with more information)

Like fitness, strength cannot be bottled you have to be consistent and commit to your Weight Training to see improvements in your strength, bone density, tone, fat loss, hormonal response and medical condition and will keep you healthy for life.
If you would like to give the class a go you can pay for one session to see how you get on, if you join and are worried you are not getting exercises right let me know and we can facetime to see how you are getting on and make any corrections needed.
Please don't hesitate to contact me for more information, I look forward to hearing from you. (07903 956421) 💪😀
𝑭𝒐𝒍𝒍𝒐𝒘𝒆𝒓𝒔.