Well, with my usual transparency, the mission has definitely NOT gone to plan.
However - I am absolutely headed in the right direction!
Christmas and the festive season aside, I've been so much better with my nutrition, I got myself back to the gym, I'm working on my pull-ups at home and have just started Kate Rowe-Ham's 'Fitter, Calmer, Stronger' 30 day plan.
I'm very grateful to have met Kate several times over the last 18 months, she's such a wonderful human being... A genuine desire to help women but at the same time, keeping it real. Exactly my ethos.
So when Kate announced the launch of her book, it was immediately added to my cart!
The book has a lot of great menopause information and nutrition advice but it's more about getting you moving and being consistent, daily steps to improvement.
Included in the book is a QR code which gives you free access to online workouts so you can either follow the 30-day programme purely with the book, or watch the videos for additional support and to make sure your form is correct etc.
So today I hit play for day 1!
5 minutes warmup, 15 minutes routine and 5 minutes cool down.
You can watch my attempts HERE 😂
There are 2 options, beginner or intermediate/advanced. I chose beginner and I'm glad I did, as it was definitely enough of a challenge for me right now.
I was actually really surprised/horrified at just how unfit I've become. My muscles are strong but my cardio and flexibility are zero!
But I'm looking forward to seeing just how much I can improve in 30 days.
Check it out for yourself HERE
I'm not doing the corresponding food plan at the moment as I've committed to another which starts soon and I'll also share details with you then.
So for now, I'm weaning myself off the indulgent food aka chocolate and carbs lol whilst continuing my fitness journey at a pace I'm able to stick to, without overwhelm dread.
But why am I even doing this?
Because since I hit perimenopause a decade ago, my weight has steadily risen to a point where I was almost DOUBLE the weight I had been the year before peri!
Weight in itself isn't the issue, I don't care what the scales say, but I do care about my health, how I feel, how much energy I have and how comfortable I am.
Being this size is extremely uncomfortable. Physically and mentally.
Plus I'm putting myself at risk of so many other illnesses, especially at this time of my life.
Exercise can help reduce the risk of developing chronic conditions like heart disease, diabetes, and osteoporosis, which become more prevalent as we age.
Regular physical activity can also help improve blood circulation, reduce stress levels, and promote better sleep. Exercise also releases endorphins, your ‘happy’ hormones, which can boost your mood and help reduce anxiety - things I've really struggled with.
I have learned to love myself again despite this, but I still want to make changes for the sake of the rest of my life. I don't want to be old before my time, unable to look after myself or unable to do the things I want to do without pain or assistance.
So yes, I will be shifting weight but what that really means to me is shifting more of the unhealthy weight, the fat.
I've taken some new 'progress pics' which I'll update every month, and to keep it real, I'll aim to use similar lighting and wear the same clothing. I don't know about you but the typical before and after shot really p's me off - anyone can look different with different light and clothes!
I want to wobble less, be more toned and strengthen my bones.
I really don't fancy the idea of a hip replacement in my latter years!
During menopause, the decreased production of oestrogen can lead to a loss of bone density, increasing the risk of osteoporosis. Weight-bearing exercises, such as walking, jogging and strength training can help strengthen bones and reduce the risk of fractures. Additionally, exercise can help increase/maintain muscle mass and improve balance.
And there's more!
Physical activity increases blood flow to the brain, promoting the growth of new neurons and enhancing cognitive performance and brain health - banish that bloody brain fog!
I also really want to help encourage you to find your motivation to move! If I can, you can kinda thing?
To such an extent, I've embarked on a study program... To achieve Personal Trainer Level 3 with Nutrition Level 4!
You're probably thinking, 'But Debs you're not fit enough to be a PT' and this may be true, but what I'm aiming for is the knowledge.
The knowledge to yes, improve my own fitness but also so I feel more confident in helping you with yours.
I'm not about to launch a fitness app or offer daily workouts but I WILL be offering you the starting point for your own lifestyle journey.
I want to be your catalyst for change. The person who absolutely ‘gets it’ that getting started is HARD. Staying consistent is HARD.
And whilst I may not have my ideal body yet, I have made some huge changes in my own lifestyle and understand what's truly necessary to achieve your goals.
I will also help with your mindset as this is the real secret to success.
So if you know you need to change, move more, be healthier but you're stuck, can't get started, maybe even feeling daunted by what's ahead of you.
Or even if the thought of having a PT scares you, overwhelms you or makes you believe you'd never be able to look like that, maybe that's where I come in to your life.
I may be far enough ahead of you on the journey to help guide you but not so far ahead you see it as unattainable.
And when you're ready for more, I know several awesome PTs and nutritionists who would be delighted to help you on the next stage of your journey.
For notification of new blog posts, just sign up to my website for free and please do email me with your menopause stories if you want to share.
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