Kaha Mna Fitness & Wellness

23/09/2025

😴 Do you get hit by the afternoon slump?

I used to really notice it, around 3pm my brain would fog over, my energy would vanish, and all I wanted was a sugary pick-me-up.

Through my own menopause journey (and working with lots of women going through the same), I’ve found a few simple tricks that make a huge difference:

🍊 Citrus is my go-to. A mandarin or even lemon in my water gives me a gentle lift. The vitamin C and natural sugars wake my system up without that sugar crash an hour later.

🌰 I also reach for 3 Brazil nuts. That’s all it takes to get the daily amount of selenium, a mineral that supports brain function, mood, and energy. I think of them as little brain-boosting nuggets!

🚶 And moving is magic. Even standing up to stretch or walking outside for 5 minutes helps me reset and recharge.

Menopause can make these slumps feel stronger, but with a few tweaks, it’s absolutely possible to sail through the afternoon with more focus and energy. 🌿💪

What about you?
What’s your trick for beating the 3pm crash?

04/09/2025

I saw this picture and thought it was too good not to share 😂

The sad thing is, it’s funny and we laugh, but it’s also true. There seems to be this pressure on women to be 💯 at everything we do.

Well this is just a little reminder that it’s ok to not be perfect all the time.

Let’s support each other, build each other up and just get through this next phase of life together, because together, we can smash the s**t out of it 👊🏻

Now go enjoy your weekend and make a conscious effort to be anything but perfect 😘

28/08/2025

I thought you might enjoy this old photo of Rog trying to strangle me 😂 trust me, how we both survived menopause I’ll never know 😜

Last night I did a talk with HRNZ about Menopause in the workplace.

Menopause doesn’t stop when we are at work, and it doesn’t stop shaking our confidence either!

I’ve just done a Newsletter about:

✨Menopause in the Workplace and why it matters
✨Finding our confidence again in Midlife
✨Simple steps that actually help

You’re not alone in this and we don’t have to do it in silence!

If it’s not in your inbox, then have a read here:

https://mailchi.mp/84d5b38ca56d/menopause-confidence-finding-our-voice-again

17/08/2025

Weekends like this make you want to get out and enjoy life. It’s so lovely to see a little bit of Spring peeking through 🌻

There’s nothing better than the great outdoors to help with both mental and physical health. Walking, cycling, swimming and gardening are all great for reducing cortisol levels and helping with inflammation.

Make yourself a promise to get outside every day, even if it’s just for 10 minutes 😉

What has your weekend included? Drop a pic below to show what you’ve been up to 👇🏻

09/08/2025

🌸 Let’s Talk Menopause & Hair Loss 🌸

If you’ve noticed your hair thinning or shedding more than usual during menopause, you’re definitely not alone. One question I get asked a lot is: “Can diet help?” And the answer is, yes, it can play a role! Especially when it comes to protein.

💬 So, what’s the deal with protein and hair?

Your hair is mostly made of a protein called keratin, and your body needs amino acids (from protein) to build it. Getting enough protein can help keep your hair stronger, support growth, and make sure your follicles are getting the nutrients they need.

🍳 Some great protein-rich foods to include:

Chicken, turkey, lean beef

Salmon, tuna, and other fatty fish (bonus: omega-3s!)

Eggs (also packed with biotin—great for hair!)

Beans, lentils, chickpeas

Dairy like yogurt, milk, cheese

Nuts and seeds like almonds, walnuts, pumpkin seeds

💡 A few extra tips:

Mix it up, variety is key when it comes to protein sources

Don’t forget the other nutrients: iron, vitamins A/B/C/D, zinc, magnesium, healthy fats, they all support hair health

Stay hydrated! Dry hair is more prone to breakage

Everyone’s protein needs are different, so it’s worth chatting with a health professional to find what’s right for you

And remember, hair loss during menopause isn’t just about diet. Hormones, stress, and even genetics can play a part. It’s all about looking at the bigger picture.

You’re not alone in this. There are ways to support your hair (and your whole self) through this stage of life. 💕

31/07/2025

Wow, what an amazing event last night and how honoured was I to share the stage with the Flourish Doctors and Annie Crombie.

It always fills my heart when we get to talk openly and honestly about menopause. We had some great discussions around HRT, Progesterone, Oestrogen, Testosterone, Vaginal Health and of course Lifestyle changes that can make all the difference.

Thank you to the Well4Life team for pulling it all together.

25/07/2025

Do you want to know how to reduce meno belly?
Do you have gut issues?
Want to know what exercise is best for menopause?
Do you need help/advice on HRT
Do you have vaginal issues?
How’s your s*x drive?

For any menopausal questions, you’ve got to be at this event!!

There are a few tickets left 😉

https://events.humanitix.com/menopause-from-confusion-to-clarity?fbclid=IwQ0xDSwLw2zlleHRuA2FlbQExAAEepiXdBFnpBvWVwbgz5LiiEWQoGsUlMYIwVqPaBFtM6-6huXHljBhI1KYU-mM_aem_-9j-lzpfdnbOm8AcDgAqjw

Christchurch Winter Menopause Event: From Confusion to Clarity Speakers: Flourish Doctors Anne Jordan (Nutrition and Exercise) Annie Crombie (Vaginal Health)

24/07/2025

Happy Friday 😁 Today I wanted to talk a bit about the importance of protein!

I am attaching an article from the University of Sydney about how prioritising protein can help to ward off weight gain during menopause, it’s an interesting read.

By prioritising protein in my own diet, I have now lost 13kg since April!! I haven’t changed anything else at all, other than eating 4 meals a day and ensuring I get protein at each one.

I’ll be sending out a newsletter later, where I’ll take a deeper dive into the importance of protein, so keep an eye out for that 😜

Minor adjustments to the balance of macronutrients in a woman's daily diet during the transition to menopause could lessen or even prevent weight gain and lean tissue loss, according to researchers from the University of Sydney's Charles Perkins Centre.

18/07/2025

Not a bad view from the garage gym this morning 🌅

I just thought I’d share a 15 minute bodyweight session with you this morning. This can be done anywhere and all it needs is you 😜

Warm-up (2 mins): High knees, side lunges, arm circles or any movement that warms you up a little.

Workout:
🦵🏻 10 Air Squats
💪🏻 8 Push-Ups
🍑 10 Alternating Reverse Lunges
👊🏻 20 Mountain Climbers
👙 10 Sit-Ups or Crunches
😁 30-second Plank

→ Repeat as many rounds as you can in 15 minutes.
Go at your pace, but stay moving!

Enjoy 😜👊🏻💪🏻

17/07/2025

Exercise !!!! Although I am loving my walks, the pic below is from Halswell Quarry last week, I am very conscious that my strength training has been suffering (not happening!).

I am time poor (excuse 🫣), but really I am!! So, I thought about what I would tell you, if you told me that and I would probably say something like “you can find some time”! So with that in mind, I have designed some 15 minute strength sessions for us all to do!

We can all find 15 minutes, right 🤷‍♀️ Over the next wee while, I will share them with you. Some need dumbbells and/or a KettleBell and some are just body weight. Let me know what you think and if you want to see some more. These are all tailored for our menopausal bodies 😉

Format: 3 rounds - 40 sec work / 20 sec rest
Warm-up (2 mins): March on the spot, arm circles, hip openers (or any form of movement that works for you).

Circuit:
1. Dumbbell Goblet Squats - Hold 1 dumbbell at chest, squat to a depth that feels good
2. Bent Over Rows (DBs) - Back + arms
3. Kneeling Shoulder Press (1 DB or 2) - Reduces back arching
4. Glute Bridge with Chest Press - Lie on back, press dumbbells while bridging
5. Dead Bug (Pilates Bicycle) with Dumbbell Hold - Core stability (hold 1 DB overhead with arms straight)

Enjoy and remember if you have more time, you can do more rounds 👊🏻💪🏻

If you don’t know what any of these exercises are, just let me know 😊

03/07/2025

It’s all about nutrition 😜

In my last post, I talked about the exercise I’ve been doing and I promised that I’d talk about my nutrition next - and here it is!!

The main changes that I have made are:
🥗Eating 4 meals a day
🍗Adding more protein
👇🏻Ensuring I am in a calorie deficit

Had you asked me these questions prior to me working with a coach (Ascend Nutrition), I would have said that I ticked all of the boxes already, however, when I started actually tracking everything, I quickly realised that I wasn’t!!

Here’s a rough idea of what I have now:

Meal 1 - Overnight oats with yogurt, protein powder and berries OR an omelette/eggs

Meal 2 - chicken or some protein with salad/veg and maybe a wrap or some eggs if I haven’t already had them for brekki!

Meal 3 - Yogurt with some protein powder and fruit

Meal 4 - This is dinner, so it’s either Jacket Potato with meat and salad/veg OR stir fry OR some form of protein with a little carb and of course veg or salad.

I also have a night off during the week and have whatever dinner I fancy (with limitations of course!).

The picture below is a prawn and tofu salad 😋

For me, I’ve realised that if I don’t track what I have, then I lie to myself and tell myself that I can eat more 🫣 does that sound familiar 😉

If you are struggling with your nutrition, then definitely start writing everything down and/or, get yourself a good coach (I did!).

Hope this helps 😊

30/06/2025

Following on from my last post about me loosing some weight, I’ve had a ton of questions about what exercise I’ve been doing!

Well, here’s the answer - not nearly enough! Life has been very busy lately and as much as I tell you all to get at least 2 strength sessions in a week, I’ve been very time poor. What I have done though, is walk!

I try to get out in my lunch break for a walk. I’m on the 4th floor of a building and I try to use the stairs as much as I can. The three days when I’m home, I go for a lovely early morning walk with Mad Max 🐕

It’s not all about exercise, for me it’s been about adjusting my diet, but more of that in my next post.

So, for those of you asking me what the best type of exercise is - it’s the exercise that you’re going to stick to, and for me at the moment, that’s walking.

I always used to say “You can’t exercise your way out of a poor diet”!

So, get off the couch and start by walking and remember, any movement is better than none, even if that’s just standing in the office!!

I’ll post later in the week about my food 😉