Blog
September Resolutions
It’s finally here, term time and children returning back to School/College/Uni after many months at home. This year post COVID lockdowns and lengthy uncertainty it seems to have for many dragged a little, particularly so for those who have not managed to get away. We do not of course all operate on a termly basis, but for many this time of year is a chance to push their needs to the forefront and make time for some proper self-care with the benefit of a little more headspace. Aside of this, I do believe that September is the preferable time to kickstart some new habits and make some changes that have possibly been niggling in the background for some time. In my experience it is a much easier and successful time to do it than attempting it in January.
One of my clients who started her fitness journey last September has kindly written me a testimonial. It has been a tough year in different ways for several of my clients, life can throw all sorts at us, but I am so proud of their strength and determination to keep going throughout and take control of their health. It has been truly inspiring.
“ It is now almost a year since starting training with Nathalie. I feel so much stronger and happier. My energy levels have hugely increased and I am more toned and immensely fitter. It is honestly the best money I have ever spent. Training is always varied and completely bespoke (and SO much fun!). Not only does Nathalie know exactly what exercises are right for me as a 50 year old woman, but also her wealth of knowledge about the Menopause and what can help has made a huge difference to my wellbeing. She is a breath of fresh air, always smiling and positive. She is a great listener and an enormous confidence booster. I’m not sure what I would without her to be honest!”
Jennie
4 weeks to go…..
Outdoor gym
Zoom and outdoor training in public spaces with my amazing ladies continues for 4 weeks then I can’t wait to get back to my outdoor gym on the 29th March 2021. Hooray!
Online services via Zoom/App
In addition to working on a 1 to 1 basis with my clients in public spaces in accordance with government guidelines, I am providing 1 to 1 services online through zoom with the support of my app. This app provides my clients with their own personalised programmes and videos of all exercises. Do get in touch if you would like to know more about the services I provide and how I can help you to get started on your own fitness journey.
No need to balls up your eating just because its Christmas…..
As January is a little up in the air it can be hard to keep focused. A few ideas to get you through the next few weeks without doing too much damage to the waistline………..... no need to wait till Jan either to get going 😃.
- If you can, try to stick to 3 meals each day. Grazing all day is bad news for gut health and weight loss. A healthy gut aids weight loss and positively affects mental health. This way you will fast for 12 hours without thinking too much. Even if it’s fruit not chocolate you eat between meals it doesn’t give the gut a rest. Try to cut out the lattes, evening snacks and enjoy your meals even if they are a bit bigger than normal. If you want a pudding eat it straight after dinner don’t leave it till hours later. Then brush those teeth😁.
-Try to eat good quality protein at all meals not just at night. Protein is best spread throughout the day.
- Low carb diets suit some more than others, it’s trial and error. There is a diet for everyone, you need to find it by experimenting safely. For some reducing carbs works well, for others it doesn’t. Young girls/ athletes need carbs full stop. Focus on eating the best ones - whole grain, low GI, unprocessed, veg. Eat them at the evening meal to help sleep. Any diet that cuts out whole food groups i.e. carbs will mean you cut out important vitamins and minerals so be very wary.
-Alcohol- can be harder for many of us to limit, apart from being empty in nutritional value it messes with our hormones giving the liver another job to do. Try mixing drinks with sparkling water, having nights off completely.
-Vegetables - doesn’t matter if you are a vegan, veggie, meat eater. Aim to eat as many vegetables and varieties as you can. This way you will cover all the vitamin/minerals required and support optimal gut health.
Walk to run programmes
Just one of the beautiful morning skies we have enjoyed on our programme
Would you like to be able to run for 30 minutes non-stop with confidence and without injury? With the desire from both myself and my clients to continue training whatever the stage of lockdown, alongside zoom sessions, I have been offering one to one structured walk to run programmes. They have been really successful and its been a real privilege to experience each ladies progress. Every session is tailored to the client with the ultimate aim of running with good technique and confidence, paying special attention to the factors that become more important as we age due to our lack of oestrogen and our declining muscle and bone health. It is very common for women to experience tendon problems when starting new exercise programmes as the tendons do not like sudden change. It’s therefore really important to have a plan. Some feedback about these sessions from my clients:
‘ I would never have got this far without Nathalie or taken the time to do it properly. The first 3 weeks were hard but its gradually starting to feel easier. I am so glad I started this programme, I feel so good after our sessions ’
‘ I’m so enjoying following the walk/run programme with Nathalie – a real unexpected positive to come out of lockdown! I was a running novice and really doubted my ability at the beginning. However, the programme builds gradually and Nathalie has been fantastic with her support and encouragement. I’m now well into the programme and feeling so much stronger and more confident. I’m loving the early morning nature runs – such a positive start to the day. I think Nathalie may well have turned me into a runner! ‘
‘The plan is brilliant - I’ve been so impressed at the improvements in my breathing, stamina and enjoyment of running after just 6 weeks. Its been such a great sense of achievement. I would highly recommend these sessions’
Do get in touch if you would like to know more about these sessions.
Feeling like an apple these days?
Cripes I’m drawing faces on fruit. Must be lockdown take 2!
Midlife weight gain why does it happen?
It’s basically a perfect storm of hormones and lifestyle.
Firstly the drop in oestrogen at the peri menopause/menopause causes changes in fat distribution. It can also cause bloating. Hence the pear becomes the apple. You may also feel that you are putting on weight but you may just be putting it on more around your middle rather than other parts of the body.
Lifestyle factors also cause weight gain:
Years of yo yo dieting can cause weight accumulation in the end. Additionally we lose 8% of our muscle mass per decade after 40. Muscle burns more energy than fat so the more muscle we have the more we can eat. We can combat this sarcopenia to help fight against weight gain by lifting weights, doing bodyweight exercises - squats, press ups etc. Additionally this will help fight against osteoporosis. Short bursts of HITT will help also with weight loss, insulin resistance and risk of diabetes. Yoga or additional more relaxing exercise can help to reduce cortisol levels which contributes to weight gain around the middle.
So varying the exercise you do is important and noting too that over exercising can also increase cortisol. You CAN do too much exercise. More below on why this is not good.
Evidence shows that having fewer meals i.e. just 3 meals a day as opposed to eating little and often helps with weight gain and to manage insulin resistance. Fasting in an 16 hour window can work well for some but simply eating just 3 meals and not snacking will generally mean most of us fast without thinking about it for at least 12 hours. This way the digestive system gets the rest it needs and improves gut health too.
Diet-eating processed /sugary foods/ alcohol interferes with our gut brain messaging system.
Sleep - this massively messes with our natural cycle and plays havoc with hormones. Lack of sleep can make us eat 300ckals extra per day. This is something that can really be affected during the peri menopause/ menopause. HRT could help this. It can be a vicious circle otherwise.
Stress- can make us lean towards sweet/fatty processed foods/ alcohol. Stress and cortisol being released also contributes to the storage of fat around the middle. Our body can’t distinguish between modern stress of money worries/family problems/work and truly life threatening stress where we need a quick release of energy to save our life. It’s stored here to be readily available for energy to run away from the tiger that never comes....…..
So lots of factors are involved. Small changes in each area will make a big difference. Eating over less time during the day, later breakfast, no snacks at night. Improve sleep patterns, mix up your exercise routine, lift weights, cut down on the processed foods. It will all make a difference.
Where’s your head at?
Dementia is the biggest killer in women after 70. It may seem like a way off but this disease affects women more than men and we can suffer symptoms from our 40’s due to stress/hormones.
BUT there is so much we can do to positively affect our brain health and reduce brain fog/memory problems/depression.
10 tips for better brain health:
1. TAKE A WALK/EXERCISE/LIFT WEIGHTS- moderate exercise physically improves brain function and reduces symptoms of anxiety and depression. Research shows lower body squatting/lunges has a positive link with brain health.
2. CHANGE YOUR DIET- look to eat a Mediterranean style diet with loads of colourful veg, healthy fats like olive oil, fatty fish, nuts . What you eat affects hormone health, heart health and brain health. Cut down on processed foods.
3. GET ENOUGH SLEEP - sleep is like a wash cycle for the brain. It clears out toxins and proteins that can lead to Alzheimer’s disease.
4. IMPROVE GUT HEALTH- massive gut brain link. Nurture your gut microbiome by eating less processed foods and eating loads of veg/fibre and fermented foods.
5. EXERCISE YOUR MIND - stimulate your brain to avoid cognitive decline. Do something new, hobby, club, learn a new skill.
6. CHECK YOUR HORMONES- at peri menopause / menopause which can span years hormonal imbalances can lead to brain fog, memory problems, mental health problems. Look at options for HRT and get advice from your GP.
7. LOOK AFTER YOUR HEART- no.1 killer of women. Linked to cognitive decline. Try to manage your stress levels, diet and weight.
8. STRESS- raised cortisol levels lead to brain shrinkage and memory impairment particularly at menopause. Get out for a walk, meditate, find time for fun.
9. INCREASE ANTIOXIDANTS - vit A, C and E reduce oxidative stress in the brain. Women are more vulnerable to this. Eat fruit, veg, dark berries.
10. BE AWARE OF DEPRESSION- women are twice as likely to get this and are at HIGHER RISK at menopause. This can affect memory and increase risk of Alzheimer’s .
Jumping into September
For many of us this week/this month, school, college, uni is now finally on the horizon. It’s been a long road. I could definitely do with a change in energy ( and even a bit of head space too😬).
This is definitely one of the best times for new goals, new habits and I find for most it’s definitely easier than January. Make the most of the light we still have and a good run up to Christmas. If you still live termly the routine really helps to get things back on track as I find there is just less in your head to deal with and you can maybe focus on yourself a bit more.
Running/excessive cardio and testosterone
I lOVE running. I love the freedom of being able to do it anywhere you go and being outside whatever the weather. If you enjoy it there are many obvious health benefits too of course, but if it’s all you do it can deplete your testosterone levels. Low testosterone causes:
- low libido
- low mood
- concentration problems
- lowering energy levels
- reduced focus and clarity of thought
Doing resistance/strength training however helps boost testosterone levels 👍🏻😊. Additionally testosterone is also available as a HRT option and can be prescribed by a women’s health specialist. It can be taken alongside oestrogen and progesterone.
1 to 1 training allowed in private gyms as of Monday 6th July
My amazing ladies have embraced the changes so well and we are all loving being outside however, so we may not go back in! Very grateful for the fabulous weather we have been having in Costa del Winchester.
A bit about gut health and our hormones
Gut health and our hormones
Gut health and microbiome is all the rage but what does it all really mean? How does our gut health affect our hormones? How can we improve our gut health? The good news is you can change your gut microbiome for the better in just 2 weeks!!! Yay!!
What is microbiome and what does it do?
Friendly bacteria and other types of microorganisms live in our gut and also in the digestive tract that begins in our mouth and ends in our colon. There are thousands of different types of bacteria in each inch of our gut lining. These microbes have many benefits including:
Assisting healthy digestion/absorption of nutrients.
Helping to balance our immune system so that it isn’t prone to allergies and foods sensitivities.
Positively impacting on our emotional health/anxiety/depression due to a bi-directional communications system called the gut brain axis. They can positively affect brain function also.
Helping with weight management.
Helping to control cholesterol levels.
Having an anti-inflammatory response in the body.
How do they help our hormones?
Our gut and hormones are closely interlinked. Oestrogen and progesterone have direct effects on hormone receptors in the gut which can influence the workings and sensitivity in the digestive system. In reverse, the state of the gut will affect our hormones. Inflammation caused by alcohol, highly processed diets, painkillers, food intolerances, stress etc. can negatively affect hormonal metabolism.
So we need good gut health to keep our hormones in balance as one of their functions is to get rid of unwanted oestrogen and to optimise progesterone production. For our bodies to work efficiently, all hormones after they have done their job (hormones already in the body and any additional ones we take i.e. HRT) need to be processed and eliminated from the body via the liver and gut. The liver metabolises the oestrogens ready for them to be excreted either in urine or stools.
As we age women lose oestrogen but it can still be too dominant over our progesterone. Oestrogen is amazing and helps with many many functions in the body and we need her (think of her like the party queen oozing confidence and strutting about) but if oestrogen gets too big for its boots and is too dominant over progesterone (the soothing, relaxing anti-anxiety hormone) then that can cause negative symptoms including:
Decreased sex drive
Increased PMS symptoms
Irregular periods
Depression, anxiety, mood swings, irritability
Headaches
Bloating
Hot flushes
Breast tenderness
Weight gain
Fatigue
Difficulty concentrating
Insomnia
Allergies
This applies to teenage girls too. Oestrogen can be dominant over progesterone due to lack of sleep, stress, bad diet, lack of exercise and this could lead to PMS, heavier periods, migraines etc.
Eating foods that improve your gut health is one of the things you can do to help your hormones. So:
Try to eat the rainbow – as many colours and types of vegetables and plants as you can. Plants include grains such oats, brown rice, pulses, seeds, nuts.
Eat a combination of soluable fibres (i.e oats, apples, oranges, flaxseeds, nuts, beans) and insoluable fibres (i.e green leafy veg, brown rice, broccoli, sweet potatoes).
Eat pre-biotic foods that help to grow the good bacteria such as garlic, leeks, tomatoes, flaxseeds, legumes, bananas, berries.
Introduce some fermented foods into your diet such as kefir, kimchi, miso pastes, yoghurt, kombucha. These foods already contain the good bacteria.
A word of caution – introduce fermented foods and pulses/legumes gradually otherwise they can cause stomach pain, bloating and IBS symptoms. Just try a spoonful of kimchi, a few tbsps. of kefir each day. Pulses once a week to start with -not every day. Don’t go crazy!!
Lastly a word on constipation, it’s basically another big no no – if you suffer from irregular bowel movements this will affect the oestrogen levels in your body and the process of elimination. When you are constipated the oestrogens can re circulate in the body and the liver has to deal with them again. If the hormones get re-absorbed it can result in symptoms such as mood swings and acne.
Get your protein in early doors………
Its hard to find protein options at breakfast time, these pancakes alone have 14.2g protein, 17.3g carbs, 7.3g fats.
These are really quick and easy!
Blend together 1 large egg, 50g cottage cheese, 25g oats, pinch of cinnamon (great to boost metabolism) and pour the batter into a non-stick pan and fry for 5-6 minutes. Serve with berries for added antioxidants, yoghurt for added protein and flaxseeds for good fats and an overall hormone balance. Enjoy!
