Invicta Wellbeing

Came across this amazing free app for women. It's full of insightful information, articles, videos and live sessions. It's also a great place to track and journal and it can also generate a health report for you to take straight to your Dr. Check it out, it's a game changer.

Balance - menopause and hormones

balance Menopause App | Symptom Tracker & Knowledge | Balance Download Dr Louise Newson's balance menopause app today for expert content, a symptom tracker & personalised health reports.

Love this. Staying strong. Figting the slow muscle mass and bone density decline.

Lifting weights makes you YOUNG! @ginalapertosa

⏰️ Flaxseed! What is this? ⏰️

I'm sure you've all heard flaxseed, chia seed and all other seeds being talked about but never truelly knew what they do and what the benefits are? I was one of those people, even though I've been throwing 2 tablespoons of Flaxseed in my Kefir in the morning.

Here is what I know now and how it can help you.....

They’re especially beneficial during perimenopause and menopause, helping with hormone balance, ❤️ heart health, digestion, and skin support.

Flaxseeds are a powerhouse of fibre, omega-3 fats, protein, and lignans.

Flaxseeds are the richest known source of lignans, containing up to 800 times more than most other foods.

What are Lignans? They're your saviour that's what. They are plant compounds that act as gentle, natural phytoestrogens to help balance hormones and support overall wellbeing. Also..... they can help to fight some Cancers. It's worth taking just for that reason alone.

Ground flaxseed is easier for the body to absorb. Pop some in your yogurt or smoothie, it's tasteless but has many many benefits.

If you relate to this, know you’re not alone.

Consider this your reminder to ignore the negative voice in your head that tells you to give up, that tells you you aren’t capable…

Each step you take, no matter how small, will help you get to exactly where you need to be.

You got this ❤️

✍️ IG: wethinkdeeply

The Great British Bone Check

Just a 3 Minute check for Your Future Health

Did you know half of women over 50 and one in five men will break a bone because of osteoporosis! Often without realising they’re at risk. A broken bone can change your life in an instant. But it doesn’t have to.

The Bone Check is a nationwide campaign from the Royal Osteoporosis Society. It helps you understand your risk and take charge of your bone health.

It’s free, quick, and backed by experts 😊

❤️ Just 3 minutes to check your risk ❤️

It gives clear steps you can take to protect your future.

Early action that could help you avoid life-changing fractures.

Click below to start your bone check.

Great British Bone Check | Free 3-Minute Osteoporosis Risk Check Take the free 3-minute Great British Bone Check from the Royal Osteoporosis Society. Quick, expert-backed, and confidential - understand your bone health risk today.

Its been a while since i'v been on my socials but I have been trying to build a business in the background round becoming a menopause practitioner and wasn't too sure what that would look like.

Luckily for me, I have an amazing blooming friendship with someone who is allowing me to share her PT studio so that I can take my clients for one to one training in a private space.

😊 Firstly I want to talk about the importance of this role 😊

Thankfully and finally, more women are starting to talk about menopause and that is powerful, and long overdue!
For too long, this natural stage of life was brushed aside and ignored 🙁

Now, women are seeking understanding, support, and tools to help them feel strong, confident, and in control again.

And this is where I come in.

As a personal Trainer and a Menopause Practitioner (In training), I want to help women navigate this transition with compassion, education, and empowerment. It’s not just about managing symptoms, it’s about reconnecting with your body, rebuilding your strength, and reclaiming your energy.

I combine exercise, mindset, and lifestyle coaching to help women feel their best through every stage of menopause.
Because this isn’t the end of something, it’s the start of a new, powerful chapter. Lets embrace this stage, not fear it or hate it.

❤️ Together, we can change the conversation around menopause ❤️

❤️ Lets make wellbeing a priority, not a luxury ❤️

❤️ We are going to remind women what it means to be truly strong from the inside out ❤️

Lets talk symptom reducing Menopause nutrition. (Not a "diet" but a whole long term diet overhaul)

It is belived (through research) adopting a Mediterranean style diet 🍅🥑🧄consisting of fruits, vegetables, whole grains, legumes, nuts, olive oil, lean proteins (especially oily fish), and minimal processed foods is the most robust, evidence-backed approach for managing menopause-related health concerns.

It also helps reduce a number of those horrible symptoms (hot flushes 🥵 and night sweats, weight gain/central obesity, mood swings, sleep issues 🥴, bone health🦵 & heart heath💗)

Limiting sugar, processed foods 🍕, saturated fats🍔 and prioritizing # plant-based🥦, whole food nutrition can reduce multiple menopausal symptoms.

IMO there is no harm in the odd treat 🍪

https://pubmed.ncbi.nlm.nih.gov/32682573/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10009324/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7468767/

https://pubmed.ncbi.nlm.nih.gov/32682573/

https://pubmed.ncbi.nlm.nih.gov/32682573/

Ok, onto the (evidence based) strength training protocol.

2 –3 sessions per week minimum for measurable muscle and metabolic benefits

Volume (Sets & Reps) per major muscle group:

Minimum: 6–8 sets/week (for strength & maintenance)

Optimal for muscle gain post-menopause: 10–14 sets/week

Reps: 6–12 per set for hypertrophy & strength - 60-90 secs rest

Intensity: Use progressive overload, this means choose a weight where the last 1–2 reps feel challenging but you can maintain good form (personally I work to failure)

Hogh-volume, moderate-intensity training has the best effect on body composition
Exercise Selection: Prioritise compound (these are exercises where you move through more than one joint to perform the exercise), weight-bearing lifts for maximum metabolic, muscle, and bone benefits:

Example:
Lower Body: Squats, lunges, deadlifts

Upper Body: Bench press, push-ups, rows, pull-downs, overhead press

Core & Stability: Planks, loaded carries, rotational cable work

Bone & Hormone Support: Load your skeleton! free weights or machines that require standing, pushing, and pulling against resistance.

Plyometrics or impact work (box step-ups, small jumps, medicine ball slams) if joints are healthy — shown to improve bone mineral density.

Recovery & Hormonal Considerations: Sleep is critical RT benefits don't work as well with poor recovery.

Moderate RT reduces cortisol over time, but very high intensity without recovery can raise it (we don't want to raise cortisol, that's what's making us gain weight)

Mix strength days with low-impact cardio or mind-body relaxation classes.

Nutrition synergy: studies suggest 1.6–2.2 g protein/kg body weight/day maximises muscle gain in women over 40, especially when paired with strength training.

https://pubmed.ncbi.nlm.nih.gov/33880736/

https://pubmed.ncbi.nlm.nih.gov/26984105/

https://pubmed.ncbi.nlm.nih.gov/36283059/

Yes! Anyone else?

Wondering what to do with the fruit 🍓and kefir that's getting to the end of its life?

Why not blast it in the blender and make a delicious smoothie. Great for everyone and ideal for people who struggle to enjoy or eat fruit. Doing this will ensure you get all the nutrients and benefits you need during peri/ menopause.

Perimenopause weight gain isn’t just about willpower.

Cutting out your favourite foods, starving yourself and torturing yourself at the gym for hours going to help.

Weight gain is the result of a hormonal and metabolic shift that changes how your body stores and burns energy.

If your interested in reading more, I have attached a 2022 review which highlights that perimenopausal weight gain isn't just hormonal, it also involves:

Inflammaging (chronic low-grade inflammation)

Reduced BMR from muscle loss and aging

Sleep disturbances, physical inactivity, and circadian disruptions

Gut dysbiosis, leading to metabolic inefficiency.

💗The good news is, strength training, protein-rich nutrition, stress management, and good sleep can offset most of these changes💗

My next post will look at strength training, following this will be nutrition, stress management ideas and some information about your circadian rhythm (sleep)

https://www.sciencedirect.com/science/article/abs/pii/S2451965022000916