https://40plusfitnesssystem.carrd.co/

Irina Allport PT, Instagym, 193-201 Stoke Newington High Street, London (2025)

25/07/2025

Lockdown weight gain.

Unhappy. Lost. Numbing with food.

And then… choosing to love myself instead of punishing myself. ❤️

I didn’t bounce back overnight.

I stopped chasing quick fixes and started choosing kindness.

I moved my body out of self-respect, not guilt.
When I messed up?

I didn't quit — I forgave myself and kept going.

I lost the weight…
but what I really gained was:

💛 Self-worth
💛 Confidence
💛 Inner peace

And now I help other women over 40 do the same — with my Glow Up Method.

You don’t need to be perfect.

You just need to begin.
👇
DM me "GLOW" to join my next round of Glow Up coaching.

Feel strong, sexy, and confident in your skin again — the kind, sustainable way!💛

24/04/2025

You don’t just want to lose weight. You want to lose the heaviness of your opinion of yourself 🫶

The heaviness of avoiding mirrors.
Of tugging at clothes that don’t feel like you.
Of pretending you're confident when deep down, you don’t recognize the woman looking back at you.

This isn’t about shrinking into society’s version of “beautiful.”
It’s about rising into your own power! 🔌

Because when you start moving your body with love...
Fueling it like it deserves more...
And treating it like it’s worthy of taking up space...

You don’t just drop pounds—
You drop doubt.
You drop shame.
You drop the fear of being seen.

And what rises in its place?
Confidence.
Energy.

That powerful glow that comes when you feel good in your own skin—no matter your size.

This is your time. 💥
Not to be less of yourself, but more!

More radiant. More alive. More YOU.🥳

Ready to feel that again?🤗

Let’s go!

DM me "I'm in!"

And let's have a chat about how to make it happen working together.

14/04/2025

Feeling like your body’s betraying you after 50? You’re not alone — and you’re not stuck.

If you’re in your 50s or 60s, you might be noticing things no one warned you about:

Weight that won’t budge, even though you’re eating less.

Sleepless nights and relentless hot flashes.

Mood swings that feel like teenage years — but worse.

Aches, stiffness, and a general sense of feeling... older.

That voice in your head that says, “Maybe this is just how it is now.”

But here’s the truth: Your body is changing — but you are not powerless.
Movement is one of the most powerful tools you have to feel better, stronger, more alive — and yes, more confident in your skin.

My online fitness classes are designed specifically for women over 40, 50 & 60.
Gentle on joints, focused on strength, mobility, balance, and hormone support.
You don’t need to jump around or push yourself to exhaustion — just show up, move with intention, and feel your body thank you.

We meet every Monday, Wednesday & Friday at 8am — live, online, from the comfort of your home. Just a laptop, a mat, and you.

And the first week is completely FREE.

Because you deserve to:

Feel proud of your reflection.

Wake up with more energy and less pain.

Feel steadier, stronger, and more in control of your body.

Show the next generation that aging is powerful, not a decline.

You’re not too old!!!

You’re just getting started!!

Drop a “READY” below or send me a DM — and let’s take that first step together.

22/02/2025

STRONG & CONFIDENT: MENOPAUSE EDITION”

I’m opening 5 exclusive spots in my personal coaching program for women over 40 who want to regain strength, boost confidence, and feel amazing in their own skin—without restrictive diets or exhausting workouts.

This is a one-on-one coaching experience designed to help you navigate menopause and midlife changes while building muscle, increasing energy, and feeling better than ever.

This is for you if:

✅ You’re tired of feeling sluggish, bloated, or uncomfortable in your body.

✅ You want to build strength, tone up, and feel confident again.

✅ You’re done with crash diets and want a real, sustainable approach that works with your lifestyle.

✅ You need expert support so you don’t have to figure it out alone.

Here’s what you’ll get:

🔥 Personalized nutrition guidance so you know exactly what to eat to support your hormones, metabolism, and goals—without cutting out the foods you love.

💪 A custom workout plan tailored to your needs (whether at home or the gym), designed to help you build muscle, tone up, and feel stronger.

📊 Weekly progress check-ins & daily support to keep you on track and help you overcome any struggles.

✨ A strategy that fits your life, so you can enjoy social events, travel, and everyday moments while still reaching your goals.

Limited-Time Offer:

Only 5 spots available! Message me “STRONG” to claim yours before they’re gone.

Your transformation starts now! Let’s do this together 💪

30/01/2025

Weight Management during Menopause Day 6 🙂

Maintaining a healthy weight can support hormone balance and thats what we want ladies right?

Supporting weight management during menopause requires a combination of lifestyle adjustments, including diet, exercise, stress management, and hormonal balance.

Food wise, let's check out the below 👇

1. Adopt a Balanced Diet🥑🥩🥕🍠

Increase Protein Intake: Helps maintain muscle mass and boost metabolism.

Prioritize Fiber: Whole grains, vegetables, fruits, and legumes help with satiety and digestion.

Healthy Fats: Avocados, nuts, seeds, and olive oil support hormone regulation.

Limit Processed Foods & Sugars: Reduces inflammation and prevents weight gain.

Stay Hydrated: Drinking enough water supports metabolism and reduces cravings.

2. Engage in Regular Exercise

Strength Training: Helps preserve muscle mass and boost metabolism.

Cardio Exercises: Walking, swimming, cycling, or dancing for heart health
Find something you enjoy and rock with that!

Yoga & Pilates: Improves flexibility, balance, and stress relief.

Limit Caffeine & Alcohol: Both can impact sleep, play havoc with your hormones and metabolism negatively.

4. Support Hormonal Balance ⚖️♎️

Phytoestrogen-Rich Foods: Flaxseeds, soy, and chickpeas may help balance estrogen levels.

Vitamin D & Calcium: Support bone health, which is crucial during menopause.

Magnesium & Omega-3s: Help with mood, inflammation, and metabolic regulation.

Consider Medical Support: Hormone replacement therapy (HRT) or supplements may be beneficial under medical guidance.

5. Monitor Progress & Adjust📺🔧

Mindful Eating: Avoid emotional eating and listen to hunger cues.

Track Activity & Food Intake: Helps identify patterns and maintain consistency.

Be Patient & Kind to Yourself: Menopausal weight changes are do happen and a sustainable approach is key.🗝

Tag, follow and share for anyone who would benefit from this.🤗

29/01/2025

Menopause and Sleep 😴 - Day 5 of 6

Quality sleep is essential for overall health and hormone regulation.

During menopause, sleep disturbances are common due to hormonal fluctuations, particularly a decline in estrogen and progesterone. Here’s how lack of sleep and improved sleep can impact you during menopause:

Lack of Sleep During Menopause:💤

Increased Fatigue: Poor sleep can lead to persistent tiredness and exhaustion.

Mood Changes: Sleep deprivation may cause irritability, anxiety, or depression.

Brain Fog: Difficulty concentrating, memory issues, and slower cognitive function.

Hot Flashes & Night Sweats: Disruptive night sweats can make it hard to fall or stay asleep.

Increased Risk of Health Issues: Poor sleep is linked to a higher risk of heart disease, weight gain, and weakened immunity.

🚦Benefits of Better Sleep During Menopause:

Improved Energy & Mood: Good sleep helps regulate mood and reduces stress.

Better Cognitive Function: Enhanced memory, focus, and decision-making.

Reduced Hot Flashes: Quality sleep can lessen the severity of menopausal symptoms.

Stronger Immune System: Sleep supports overall health and recovery.

Weight & Metabolism Support: Proper rest helps with weight management and metabolism regulation.

💡🔦Tips for Better Sleep During Menopause:

1. Maintain a Cool Bedroom: Use breathable bedding, fans, or air conditioning.

2. Establish a Sleep Routine: Go to bed and wake up at the same time daily.

3. Reduce Caffeine & Alcohol: Avoid stimulants before bedtime.

4. Practice Relaxation Techniques: Meditation, deep breathing, or yoga can help.

5. Consider Natural Supplements: Melatonin or magnesium may improve sleep.

6. Manage Stress: Engage in activities that reduce anxiety, such as journaling or walking.

Would you like specific recommendations tailored to your symptoms?

Know anyone that might find this useful? Tag and share!

26/01/2025

Stress Management 🗯🤬😭 Day 4 on Menopause

Chronic stress can exacerbate hormonal imbalances ⚖️

Stress management is particularly important for women in menopause because the physical and emotional changes during this time can heighten stress levels, affecting overall health!🫶

During menopause, hormonal fluctuations, particularly the decrease in estrogen, can lead to symptoms such as hot flashes, sleep disturbances, mood swings, and anxiety. These can amplify the effects of stress, making it harder to cope with daily challenges.😰

Chronic stress can also exacerbate symptoms, disrupt sleep patterns, and contribute to an increased risk of developing conditions like high blood pressure, heart disease, and osteoporosis.

Effective stress management techniques, such as mindfulness, exercise, deep breathing, and social support, can help alleviate these issues and improve both mental and physical well-being during this life stage.

And it really helpa to limit stimulants like caffeine, alcohol, and sugar, which can exacerbate stress and hot flashes.

Found this helpful? Let me know below 👇🙃

Do follow for more and tag/share this with anyone who might fibs this helpful!👍💓

Coach,
Irina

25/01/2025

Exercise for Menopause, Day 3 💥💥💥

Regular physical activity when you are heading/hit menopause is super crucial!!

You've heard it, Karen has heard it and now let's see why!

Yes, im talking about strength training ladies 😋

Strength training is particularly important for women in menopause due to the physiological changes that occur during this time. Here are some key reasons:

1. Prevents Bone Loss and Osteoporosis 🦴

During menopause, declining estrogen levels can lead to a rapid loss of bone density, increasing the risk of osteoporosis and fractures. Strength training promotes bone health by stimulating bone remodeling and increasing bone mineral density.

2. Maintains Muscle Mass🍖

Menopause is associated with a natural decline in muscle mass (sarcopenia), which can reduce strength and mobility. Strength training helps maintain and even build muscle mass, improving overall strength and functional ability.

3. Boosts Metabolism 💥

As muscle mass decreases with age, metabolism slows, making it easier to gain weight. Strength training increases muscle mass, which in turn boosts metabolic rate and helps with weight management.

4. Improves Joint Health and Reduces Pain 🌦

Strengthening the muscles around joints can provide better support and reduce the risk of joint pain and conditions such as osteoarthritis.

5. Enhances Mental Health😺

Exercise, including strength training, has been shown to reduce symptoms of anxiety, depression, and mood swings often associated with menopause by releasing endorphins and improving sleep quality.

6. Improves Balance and Reduces Fall Risk🌠

Strength training improves balance, coordination, and core stability, reducing the risk of falls, which can be particularly dangerous due to the increased risk of fractures during menopause.

7. Supports Heart Health🧡

Menopause is associated with an increased risk of cardiovascular disease due to changes in hormone levels. Strength training, along with aerobic exercise, can improve cardiovascular health by reducing blood pressure and improving cholesterol levels.

Incorporating regular strength training (2–3 times per week) or whatever you can manage and do regulatory (as that's the key!)
Find a fitness routine that can provide these benefits, contributing to a healthier and more active lifestyle during and after menopause.

Find these tips helpful?

Do follow 🙏 and tag /share to anyone else who will find this helpful x

24/01/2025

Spicing Up Hormone Harmony: Menopause Tips Part 2

A vibrant lifestyle is your secret weapon for keeping hormones happy and thriving, especially during menopause.

The Plate That Balances ⚖️♎️

Your diet isn’t just a fuel stop – it’s your hormonal HQ! Here’s how to make every bite count:

Go au naturel: 🌈
Fill your plate with a rainbow of whole foods – fruits, veggies, whole grains, and lean proteins. Mother Nature knows best!

Fat gets a thumbs up (the right kind): 🥑
Think avocados, nuts, and seeds. These healthy fats are like VIPs in the hormone production lounge.

Fiber: Your gut’s BFF: 💩
Fiber-rich foods don’t just keep your digestion smooth; they help hormones find their groove. Think veg, fruit, whole grains, legumes.

The “less is more” rule: 🌺
Processed foods, sugar, and alcohol? Treat them like exes – occasional encounters, not everyday guests.

Plant power: 🌱🌿🌾
Soy, flaxseeds, and legumes bring phytoestrogens to the party, offering a subtle estrogen-like boost when your body could use some backup.

So, eat smart, and let your hormones dance to a happier tune!

Tag and share for anyone eho needs to hear this!
And stay tuned for day 3 tomorow 🤗

23/01/2025

Want to know how to Balance Hormones During Menopause?

As I've recently turned 42, Menopause, it's journey awaits me.

I'm thinking about it more often not only when helping my clients but what wondering what will be in store for me as well....🤔

And I thought I'd educate not only women, but men on here about it as well as we all will be dealing with it.🙃

So listen up guys 🤗

Menopause: nature’s way of saying, “Congratulations, you’ve graduated from the school of reproductive chaos!”

This life stage brings an end to childbearing years but comes with a rollercoaster of hormonal shifts. Think of it as puberty’s older, sassier sister. Along with the wisdom of age, you may get some less-welcome guests like hot flashes, night sweats, and mood swings. Great eh?

While hormone replacement therapy (HRT) can help some, many women prefer to take the natural route to navigate this transition.

For the next 6 days I'll be posting a guide on here to help you balance those hormones and thrive through menopause.🥳

So, what’s happening behind the scenes?👀

➡️Estrogen and Progesterone:
These two hormonal headliners are responsible for running the show during your reproductive years, from regulating menstrual cycles to keeping you feeling like yourself. As menopause approaches, their levels start to drop like a bad Wi-Fi signal.

🔴When Hormones Decline:
This hormonal disappearing act can trigger symptoms like hot flashes (a.k.a. spontaneous human combustion), mood swings, night sweats, sleep disturbances, and even those pesky extra pounds that show up uninvited.

Lifestyle Factors That Can Help You Stay Balanced

A healthy lifestyle isn’t just good advice—it’s your secret weapon for managing menopause and keeping those hormones in check.

Tag and show this for anyone who needs to hear this! X

23/01/2025

Ladies, one of the smartest investments you can make in your health is picking up some weights twice a week for just 30 minutes.💪

It’s not just about muscles and bone density (though those are incredible perks that go with it!!) it’s about unleashing your inner powerhouse!💥

You’ll build confidence, self-belief, and a whole lot of unstoppable energy along the way. 💫🌟

Who doesn’t want to feel like an absolute goddess? 🤩

Know anyone who needs to hear this? Tag and share ladies!

22/01/2025

Ever wondered why you have more energy to workout some weeks and dying a slow death the next?

Let me explain about our cycle and how hormones affect us women 🤗

1. Menstruation (The Great Energy Drain – Days 1-5)

You wake up feeling like a soggy pancake, and your uterus is auditioning for the role of a medieval torture device. Exercise? Really? Your brain might say, "Netflix and a hot water bottle," but a gentle workout / walk you can totally do.

Think of it as convincing your body that you do want to move, just without any sudden lunges or burpees. It’s all about survival mode chic workouts.

Mood check: Moody with a side of "don’t talk to me."💀☠️

2. Follicular Phase (Revenge of the Energy – Days 1-14)

You’ve hit the refresh button, and suddenly, you’re Beyonce strutting on stage. Estrogen is rising, and so is your confidence.
Cardio? Bring it on. Deadlifts? Easy!!!

You’re in the “I’m unstoppable” phase of your cycle. Your hormones are cheering you on, and your muscles are like, "Yes, queen, let’s build something!"

Mood check: From sassy to bossy, but in a fun way.💃🩰

3. Ovulation (Peak Performance – Day 14-ish)

You’re basically a superhuman right now, thanks to the tag team of estrogen and testosterone. Personal Best at the gym? Nailed it. That hill on your run? Conquered.
People might even think you’re training for a triathlon with the way you’re glowing and smashing every workout. Just remember, this is also the time your joints might be a little extra flexible, so don’t get too ambitious with the splits.

Mood check: Like you just got promoted to Fitness Goddess.🧝‍♀️👑

4. Luteal Phase (The Plot Twist – Days 15-28)

Here comes the PMS crew: fatigue, bloating, and a craving for snacks that should be illegal. You’re like, “Where did all my energy go?” It’s time to slow down and be kind to yourself. Pilates, swimming, or a gentle jog can keep you moving without pushing too hard. Or maybe just lie down and call it planking. And don’t forget yoga; it’s your secret weapon against PMS crankiness.

Mood check: Somewhere between “I need chocolate” and “don’t test me.” 🍫🐮

Now...

Your menstrual cycle is like your workout buddy with mood swings: some days they’re motivating, and other days, they’re sabotaging you with pizza and naps. But the secret is to adapt. Listen to your body, adjust the intensity, and remember—it’s totally fine to mix squats with snack breaks.

Everyone is individual and different. So workouts ypur cycle and how it affects you and happy moving ladies!

If you know someone whomeeds to here this - Tag or shre this!

Coach,
Irina x

Irina Allport PT

25/07/2025

24/04/2025

14/04/2025

22/02/2025

30/01/2025

29/01/2025

26/01/2025

25/01/2025

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23/01/2025

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