Everyday Santé

11/02/2025

DM me ‘PERI’ if you need support ❤️

01/12/2024

12/06/2023

Feeling exhausted by midlife weight gain? 😩

Estrogen plays an essential role in regulating body composition. ⏳

Estrogen affects how the body stores and distributes fat and can impact muscle mass and bone density. 🦴

In perimenopause, oestrogen is in decline, but still dominant in relation to its partner hormone, progesterone. 📉

The period of oestrogen dominance that occurs in perimenopause and that may continue into menopause is seen clinically as a culprit in expanding abdominal fat mass.

MYTH BUST INCOMING: Despite what you might read, it’s important to note that decreased activity, dietary shifts, lifestyle factors and changes in muscle mass all play a role. It's not JUST hormones!

This is good news, as it’s absolutely possible to make body composition changes DESPITE your hormones going flux.

Yes it might be harder, but with the right knowledge and strategies you can get results.

Here’s 3 ways to tackle the ‘middle age spread’:

1. Whole food diet with plenty of protein.
-Think lots of vegetables and fibre. These foods give us energy, are full of micronutrients and when trying to reduce fat, are key as they are high in volume but low in calories. As our muscle mass declines, protein becomes even more important as this is important for building and maintaining muscle. 1.6-2.2g or protein per kg of bodyweight is a good target.
2. Strength train.
-Research shows that lifting heavy sh*t is the best way to provide the stimulus needed to build muscle. It also ramps up your metabolic rate, meaning you’ll burn more fat at rest and it helps keep our bones strong.
3. Sleep smart.
-Sleep and fat loss go hand in hand and sleep is crucial for repairing muscle. Try keeping to a regular bedtime schedule, avoiding alcohol before bed, and consider practicing stress-reduction sufficiently during the day to help with the quality of your sleep.

If you are feeling hopeless and exhausted with this phase of life, DM me so I can help.

11/06/2023

Want a hack to your weight loss next week?

Pre-make 1, 2 or 3 lunches that you can quickly reheat or eat cold. 🥗

The trick is to make something super simple so it doesn’t take up all your time. ⏱️

Here’s one to try for next week.

✅Quick cook
✅Stores well
✅Easy
✅Good protein
✅Delicious

For more recipes that fit your fat loss goals, hit follow.

09/05/2023

Save this post for what to do when struggling with the ‘all or nothing’ mindset. 📌

When it comes to long term, sustainable fat loss, most of the time, “all or nothing” results in…..nothing.
😔

Instead, try consistency OVER perfection.

💡Consistency doesn’t EQUAL perfection.
💡Consistency isn’t being hard on yourself when life interferes with your idea of perfect (which it will, trust me). 💡Consistency means getting back on track when life throws you off.
💡Consistency is not the same for everyone.
💡Consistency is showing up.

Consistency isn’t doing the same thing everyday…rather it’s SHOWING UP in the best way possible on that day. 🤷‍♀️

Instead of trying to do something 100% everyday, why not figure out what manageable consistency looks like for YOU?

Tell me: Do you think you’re more likely achieve your health goal by going to the gym 5 times a week for 1 month (but then throwing in the towel cause you’re tired, have no joy, get busy etc) or by going 1-2 times a week for 6 months? Mmmmmm 🤔

Tiny habits that you can sustain will always beat extreme habits that you can’t. 🏆

I’ll often ask my clients what they can give me out of 10 for the upcoming week.

Sometimes it’s an 8, other times it’s a 3.

We figure out what that looks like and then implement it so that they’re still progressing towards their overall goals.

➡️ Imperfect action = progress. ✅

Do this and you’re less likely to kick what I call the “f* it bucket” 🪣 and give up.

For help with staying consistent with your nutrition and training, DM me and I’ll get in touch. 🥰

05/05/2023

Weekend-itis sabotaging your fat loss? 📆

It’s not uncommon to be ‘good’ all week and then overeat in the weekend, only to undo all the hard work you’ve done during the week. 😩

Listen, it’s normal to want to let loose in the weekends, but if you have a fat loss goal in mind it can be tough to stick to your targets when ‘turning off’ for the weekend. 🛀

Some of my clients bring their calories up to maintenance (the level at which they’re neither gaining or losing weight). ⚖️

Sure, this might slow fat loss, but it’s better than no fat loss and it’s sometimes a more sustainable approach. 🤷‍♀️

Two non-negotiable with my clients is too:

1) Get a high protein breakfast in each morning (minimum 20 grams). This fills you up, reduces afternoon cravings and sets you up for better choices throughout the day. 🍳

2) Move as much as possible. Most of the calories we burn through exercise isn’t actually when working out - it’s the daily movement like walking, playing with kids, getting a bike ride in, hanging out the washing etc that make up most of your daily movement calories. 🚶‍♀️

Drop us a follow if you want more tips to stay on top of your health goals.

03/05/2023

Should you take a collagen supplement? 💊

Maybe! But don’t be disappointed if it’s not all magic and unicorns 🦄.

Research shows that collagen supplementation MAY help with:

💅Skin, hair and nail strength and appearance.
🦴Joint pain and osteoarthritis.
💪Muscle soreness.
💃Fat loss and body composition.

However, when taken as a supplement it’s best to treat it as an enhancement to a well rounded diet and lifestyle, which arguably has more benefit in the areas listed above.

🥗Whole, unprocessed foods.
🥩Adequte protein.
🏋️‍♀️Reistance training.
🥂Reduce alcohol.
😴Sleep.

👆

It’s also worth noting that there are many types of collagen. If you’re using it for join pain, stick to type II. If for skin, hair and nails, you’re probably better off with a combo of type I & III ✌️.

Drop me a follow if you want more content like this. 👏

01/05/2023

If your goal is to lose fat at the moment…

Small changes can make a big difference, if done on the regular.

I’m a fan of figuring out where you’re currently at, and then building from there in slow and meaningful ways.

Don’t try to change everything at once!

Think about what you can add, swap or manipulate first.

For more content like this make sure to follow my page. 👌

28/04/2023

Thinking about taking magnesium but not sure which one is best for you?

Save this post so you have an idea of the different types and their benefits.

Was this useful? Make sure to follow my page for more supplement info if you’re a women in your 30’s, 40’s and beyond.

26/04/2023

Did you know!?

Hitting the hay can help your hormones. 😴

Here’s a plan to follow:

📏 Consider tracking your sleep with a wearable to get an estimate of your total sleep time and assess where you are currently at.

⏰ Go to sleep and wake up at regular times to train your body to know when it’s time to sleep.

🍭 If you sleep poorly, limit your sugar intake the following day to compensate for disrupted insulin levels.

📱 Keep electronics, artificial light, and phones away from the bedroom.

🌬️ Cool down you sleep space and keep it well-ventilated. You could try cooling pillows, mattresses, and sheets.

🛏️ Invest in a quality mattress so your body can rest comfortably and deeply.

📝 Create a wind-down routine (even if it’s just reading a book), to prepare your body for rest.

👓 Use a sleep mask or blackout curtains to block out light. Game changer for me!

☕️ Drink chamomile tea before bed (but not too close so you have to p*e lots during the night).

🥙 Avoid eating 2 hours before bed to help with food digestion.

💕 Use your bedroom only for sleep and s*x.

💊 Take magnesium in the late afternoon/evening.

Anything else that you do to help with sleep? Comment below. 👇

25/04/2023

Why should women in their 30’s and 40’s build muscle? 💪

Put simply, it helps us live longer and improves our quality of life. Along with a host of other benefits…👇

- Strengthens bones
- Sp*eds up metabolism
- Improves posture
- Lifts your mood
- Increases self-confidence
- Boosts brain power
- Gives a leaner appearance
- Makes us strong
- Reduces disease

Basically, building muscle gives us superpowers! 🦸‍♀️

A lot of women worry that they’ll get ‘bulky’ if they strength train. That’s not true.

Women don’t have enough testosterone to get bulky…also, building muscle is hard, it takes time and patience. You don’t lift a dumbbell and then have biceps over night unfortunately. 🤷‍♀️

If you want more tips like this follow my page. 🥰

24/04/2023

Truth bomb incoming…💣

The weight loss benefits of intermittent fasting come from calorie restriction. 🤯

Do note, I’m not saying that there aren’t any health benefits to fasting. ✅

In fact, studies show that fasting can improve brain function, reduce cardiovascular stress, promote self-healing (autophagy), lower blood sugar, decrease inflammation, improve gut health and make your metabolism more adaptable. 👏

I’m also not saying that intermittent fasting isn’t useful as a tool for weight loss. It absolutely can be. ⚖️

What I’m saying is, achieving an overall calorie deficit - consuming fewer calories than your body burns - is what yields weight loss.

There are many ways to achieve a calorie deficit and fasting is just ONE of them as we tend to eat less due to a smaller window in which to eat. 🪟

Some guidelines for using fasting to lose weight:

1. If starting out, be gentle with your approach. Start with a 12 hour fast and see how you feel. Gently increase it from there if you like. 🪶
2. Keep hydrated throughout and consider adding 1/2 teaspoon of salt to your water to increase electrolytes. 🧂
3. Avoid excessive training on the days you are fasting, especially if you are new to fasting and/or training 🏋️‍♀️. (Remember, fasted exercise isn’t superior for fat loss).
4. Some studies suggest we’re better off having a heavier breakfast and a lighter dinner and starting the fasting window early in the evening to align better with our circadian rhythm. ☀️
5. Ensure you get plenty of protein during your feeding window, especially if you are resistance training so as to maintain muscle mass. 💪
6. Constantly check in on your biomarkers such as sleep and mood, and consider reducing your fasting window if these are out of whack. 😴
7. Make sure to get plenty of nutrients during your feeding window from natural, whole and unprocessed foods to avoid any nutritional deficiencies that might occur from being in a calorie deficit. 🥗

Drop me a follow if this was useful. 🙏