Jem Brooks PT, Knutsford (2025)

13/05/2024

THIS IS SO MUCH MORE THAN A BOOK

My Female Blueprint combines my no nonsense, easy to understand approach to learning the cool things about your female body, making it easy to digest and start to consider from the get-go.

🖊️ The daily planner prompts and weekly plan/reflection sheets will kick start you getting to know your body, get you clear on your health goals, keep you motivated whilst helping you stay on track to making positive change towards your heath over 3 months.

🔐 As well as all this, to give you my full integrated approach to help unlock your wellbeing, I have created some online resources to use along your 3 month planning & reflection pages.

💫 From visualisation techniques, workshops on framing your mind to understanding your hormones, to simple protein portions and a variety of workouts to help choose movement that feels aligned for your cycle phase – this book covers it all.

💗 It’s a truly empowering journey to go on and I equip you as best I can to change the way you think about yourself and how you choose to approach your health now and in the future.

This is how I work, this is my intimate coaching style, it’s how I make a difference to a women’s health and I am excited to help and empower you in a new way.

📔 Grab your paperback or hardback copy on:
AMAZON 📔

🔗LINK in my BIO above

15/02/2024

R E M I N D E R

If you are busy women who has lots of responsibilities and commitments sometimes your week might not go to plan and you can’t exercise or do all the things you had planned towards your self care.

Instead of punishing yourself for ‘having a bad week’ or beating yourself up, try to remind yourself that your health, just like your life has to be flexible.

Things pop up that require our attention that our out of our control, a sick child needs you, your poorly or you didn’t have time to do the weekly shop because a work meeting overran.

It’s ok and happens to us all, focus on your long term vision and try to do one thing that makes you feel good and trust you’ll get a more normal week soon.

Hope this helps someone today.

31/01/2024

T H I S 💪🏼

Is a form of exercise I will always do, I will always want to build and maintain muscle as I age and strength training gets me there.

If you are new to weights don’t panic!

Start from your individual level, not where you think you should be.

When it comes to strength training always focus on nailing your form before increasing load. If your going to increase your load, do this as you get closer to ovulation. 😉

Plus if ‘load’ starts off at body weight then THATS OK, your in this for the long term right. 👍🏻

Strength training is fun, it is great at burning fat, it helps build lean muscle which gets harder to build the older we get! 😭

Plus it’s never too late to learn.

20/01/2024

M Y W I S H 💫

For every woman I work with, is to help you take the time to create a lifestyle that is going to keep you feeling great for your LIFETIME on this planet.

One that is sustainable and is in harmony with your hormones.

That’s WHY I do what I do, to help give women the confidence to get to know their body and work with her body as opposed to against her body to feel great (both physically & mentally).

To help you trust that intuitive deep sense of connection to your body and know when to dig into those harder sessions, and when to dial it right down.

Knowing your menstrual cycle, your seasons, your experience, becomes another layer of your wellbeing to listen to so you can design your exercise routine and adapt your lifestyle to really live like the woman you were born to be.

But be patient it takes time and knowledge but it’s so worth it.

19/12/2023

I F

These walls could talk I’m pretty sure they would tell you that you are not alone, and that another woman has felt like you, or experienced something similar. 💗

My first studio holds special moments, sweat, laughter & tears.

It’s where I’ve supported so many of you and I am proud of what I have achieved. I’m sad to be leaving but equally excited about how I will be able to support you all in my new studio space. 😉

Here’s to my next chapter of helping 1000s of women understand their hormones and live and exercise in harmony like the woman they were born to be.

Now to get the new studio ready for you all in January! 🙅🏻‍♀️

06/12/2023

M U S C L E

Never be afraid to build muscle, muscle is good for you ladies. In fact it’s your currency.

Maybe this could be something you could consider when it comes to your health goals as 2024 approaches, just do it safely. 💪🏼

Here’s why muscle is so good for us all & why all women who work with me lift weights:

🔥 Metabolism Boost: Muscle burns more calories at rest, helping women maintain a healthy weight

🦴 Bone Health: Strength training enhances bone density, crucial for women to reduce osteoporosis later in life (1 in 4 of us are likely to get this)

🤗 Stress Relief: Engaging in muscle building activities releases endorphins, acting as a natural stress reliever

🧘🏻‍♀️ Functional Strength: Building muscle enhances daily functionality, making everyday tasks easier and more enjoyable (this is so underrated)

🙅🏻‍♀️ Empowerment: Sculpting muscle boosts confidence, fostering a sense of empowerment and achievement.

If you strength train you know how good all these feel and if you don’t you are never too late to start and you can enjoy these benefits.

Add this into your 2024 fitness focus & Im here to help if you need some support. 🏋️‍♀️

03/12/2023

I T S D E C E M B E R

And I always notice my clients and my own stress levels can naturally increase at this time of year. Even more so depending on where I am in my cycle!

Stress really isn’t great for our female bodies as it elevates our cortisol levels, which can contribute to weight gain, poor sleep & increased blood sugar to name a few.

This time of year can certainly feel more stressful with all the extra things that need doing, gifts to buy, wrap, deliver, cards to write, post, friends & family to socialise with, food to buy, cook, travel - it’s busy, busy.

This December could you gift yourself one thing towards keeping your stress levels down, I’d recommend these:

🙌🏻 Ask for help, I know it’s hard when some of us enjoy doing all the things to make it just right, but could you ask for help with one thing? 🤔

🙌🏻 Is there anything that you could say NO to that you don’t really want to do, for me I stopped sending Christmas cards except to immediate family as it was just too much.

🙌🏻 Can you use your cycle to help remind you that before & around your bleed you may be feeling more agitated, tired & less sociable, so find ways to support your own needs if you know there are events you want to go to, without letting others down or sacrificing your energy. Could you go for a festive breakfast, lunch, coffee, walk instead dinner/drinks so you can be in your PJs by 8pm!

⏳ IF I could give you the gift of extra time this month I’m sure you would jump on it, so think about how you can make the time you have, work for you so you enjoy more this Christmas.🎄

25/11/2023

D R I N K I N G W A T E R 💦

Yes you heard it here, I seem to fall off my weekday routine of filling my water bottle up and just drinking it when it comes to the weekend!

I find it’s easier in the week as my work routine gives me a structure of being in my studio so it’s easy to sip away whist clients are training.

Whereas our weekends are varied with taking kids to their sporting fixtures, seeing friends & doing jobs! 🤣

Ive noticed it more these past few weeks what with the colder weather, central heating on, my eyes & skin actually feel drier.

So I’m sharing my intention here to stay hydrated 7 days a week! 💦

Who’s with me…..👇🏼

21/11/2023

H O W M U C H P R O T E I N?

Another thing that’s just so confusing when it comes to your health!

👉🏻See if you can plan ahead the rest of this week to support your protein needs.

Protein is also the biggest macronutrient I see many women I work with falling short on.

Protein is the main Macronutrient responsible for muscle synthesis & it helps satisfy our hunger without massive spikes/falls to your blood sugar.

As women our protein needs change as we age, with the total amount of protein we need typically increasing.

Obviously your specific amount is dependent on your individual body mass/lifestage.

However as a simple rule of thumb, start introducing these habits:

1️⃣ Try to eat protein at every meal, that’s breakfast, lunch & dinner. Yes all three, and real food over supplements when you can.

2️⃣ After exercising (if you are in your 40s) such as HIIT, Strength, Cardio aim to get at least 30g of protein post workout. If you are closer to menopause or reached menopause take it up to 40g, consumed within ideally 40 mins of training to maximise protein synthesis.

What’s your favourite protein hit? 👇🏼

02/11/2023

L I T T L E S I S 🤍

There will never be the words to say how much I have missed you these last 2 years.

Not a day goes by I don’t think of you, want to voice note you, hear what you’ve been up to & laugh with you. I’ve dreaded this day for weeks.

I am learning to live with your love in a new way.

Being connected in our new moments, gives me comfort & reassures me we are soul sisters every step of the way.

Love you Little Sis. 🤍💫🦋

29/10/2023

T R I C K Y

I find this time of year hard, nearly two years ago I got a phone call telling me my little sister had died. 💔

My world stopped.
It made no sense.
My heart hurt like never before.
I couldn’t see how life would carry on.

But in time, it did.

If you are grieving a loved one, the pain you feel never leaves you, you find your own way to cope, to grow around the pain, to live the life you have been blessed with without them here. 💫

I see so many women I work with facing tough life events during midlife, and this time can be tricky enough.

To anyone who needs to hear this you are so much stronger than you realise. It’s when growth happens, when we muddle our way through it & come out a newer version of ourself.

So I thought I would share a few things that have helped me when I’m going through a tough patch:

1. Get back to basics - I create a mantra and say it daily along with things I am grateful for
2. Exercise - hard or gentle whatever my body needs for the energy I have & cycle phase I am in
3. Walking/Cold Water Dips - nature helps ground me, she helps me stay connected and aware of so much more
4. Eating as best I can to protect my immune system
5. Avoiding alcohol
6. Therapy
7. Hypnotherapy
8. Podcasts on the topic I am dealing with
9. Keeping to my usual sleep pattern
10. Spending time with friends & family I can share anything with
11. Getting clear on my purpose here
12. Attending moon ceremonies twice a month to release & get clear on my intentions
13. I try to focus on what I can control

I hope if you ever go through challenging times something from here might just help you take one step forward.

This to shall pass. 🤍💫

Much love
Jem 🤍

26/10/2023

S E L F T A L K

Realised you’ve beaten yourself up for seemingly not eating as well, criticised your body and struggled to carve out time for your own well-being over half term whilst juggling childcare, work etc…

Have you considered that there might be small things you have done that have gone unrecognised by your mind?

🥘Have you cooked a decent evening meal?

💦Have you stayed hydrated?

🍀Have you been out in nature?

🧘🏻‍♀️ Have you exercised in some way?

🧠 YOUR MIND. It plays a huge part in you achieving your ultimate wellness, and in many cases it’s often the ‘thing’ that can be the most critical and judgemental to WOMEN.

It takes time but working with your mind and understanding your relationship with it regards your health is OFTEN overlooked, but something I always work SO closely with clients on.

I help you move from feeling STUCK to overcoming barriers & mindset blocks and ultimately guiding you on your wellness journey!

I hope you’ve found a few things towards your health you can be proud of this week.🧠🫶🏻

Jem Brooks PT