Active Women's Fitness

13/05/2026

Wellness Wednesday!
Let’s talk about Fibre possibly the most underrated of our macros, coming under the Carbs bracket as a micro macronutrient. Women need 30grams of Fibre per day and as you can see from this photo of what you need to consume per 100gms to try and reach this is almost impossible !! WHY YOU ASK??! Consuming 30 grams of fibre daily—focusing on whole plant foods like vegetables, fruits, and legumes—can be as effective for weight loss as more complex diets. Fibre aids weight loss by slowing digestion to increase satiety (feeling full), stabilising blood sugar to curb cravings, and encouraging healthy gut bacteria
So why don’t we focus on Fibre seems like a necessary dietary requirement to me!: Unlike protein, sugar, or fat, fibre doesn’t have a highly visible marketing presence. It is often viewed purely as a tool for digestive regularity, rather than a critical component for preventing chronic diseases like diabetes and heart disease.
I have started using UR Gut after a friend and Nutritional Professor and her colleagues at Edith Cowan University, created this amazing product that is having incredible results with those with serious gut issues like Coeliac disease, Crohn’s disease, IBD.
If you would like my Blueberry Cheesecake recipe using UR GUT
that gives you 30 grams or Fibre and 30 grams of protein!! Comment Cheesecake! And I’ll send you the recipe! If you’d like to order some UR GUT or would like a sample PM me!

06/05/2026

HRT update!! Not for me right now. However the benefits of being on HRT even in Peri-Menopause which can start as early as 35 years, can be life changing so please find a GP that will listen to your symptoms. Menopause itself is actually only one day! It’s the day you can officially look back and say I haven’t had a period for 12 months. After this one day we are officially in Post Menopause and the decline in your s*x hormones decreases significantly, which is why taking HRT to boost your levels is really important even if you don’t have too many side effects. The long term benefits are significant like bone health, heart health, metabolic benefits and of course maintaining muscle strength and mass as we age. So YES I will be going back on HRT hopefully sometime soon!! When my menstrual cycle finishs! 🤞🤞🌸🌸

29/04/2026

Wellness Wednesday Now I’m not suggesting you stop doing the things you love, it’s all about balance! However Let’s talk Strength training and Osteoporosis, it’s often thought of an old persons disease, but in fact it’s a young persons disease that shows up in old age.

Which is why Strength training is essential for women of all ages, the benefits that span from building initial bone density and muscle mass in our 20s and 30s to maintaining functional independence, mobility, and preventing injury during menopause and beyond. It boosts mental confidence, helps combat sarcopenia (muscle loss), which we lose 10% every decade… scary!! Improve our metabolic health, and enhance overall quality of life. 
Here are the stages and benefits

* 20s–30s: critical for establishing a solid foundation of muscle mass, enhancing bone density, and aiding in healthy weight management.
* 40s–50s (Perimenopause/Menopause):Crucial for combating hormonal changes, maintaining metabolism, and preserving bone health to prevent future fractures.
* 60s+: The focus lies on functional strength, balance, and maintaining independence, reducing the risk of falls.

If you would like a basic strength training plan to get you started comment ‘Strength’ and I will send you an at home program 🙌

22/04/2026

It’s so easy 😂

I will be the first to admit that it all feels so overwhelming. It’s my constant battle as a Female Health Coach and PT to present the things that actually matter.

But there’s always something new and I know that you have so many competing voices telling you to do the next big thing.

On top of this women are often balancing so much more like their career, children, parents, homes, etc., etc.

I’m not here to tell you that I have the easy answer, but that I can relate 😂

So going forward we have ‘Wellness Wednesday’ where I will give you an update to anything new I have learnt, and share with you all!!

Today’s topic is Protein! The most widely talked about Macro these days! Here’s a quick breakdown as to WHY! Firstly we need protein to maintain and grow muscle, declining estrogen levels interferes with this. Protein aids in the absorption of calcium which further protects our bone density.
It helps to keep us fuller for longer and stabilise our energy levels, decreasing the need to reach for unhealthy snacks.
Aim for 30-35 grams of protein per meal.
If you need help with how to increase your daily protein intake
Comment protein and I’ll send you some tips!! 💪

10/04/2026

If you need any more reasons to start strength training! Here’s another ladies!
And of course all the other benefits prevent osteoporosis, osteopenia, mental health, improve cardio health.

07/04/2026

24/03/2026

‘The night before’ Starting HRT!’ Follow my journey. Let’s do this! share your experiences with me too!!

08/03/2026

A little late but wishing all my wonderful clients, friends, family a wonderful International Women’s Day! Have spent two awesome Iron infused days!! Proving that Women can do anything drilling, painting, repairing all things house related. And filled that skip bin to the brim is oh so satisfying 🙌🙏🌸

24/02/2026

My new favourite exercise for 26, WHY?? Knee Health & Mobility: The reverse motion strengthens the quads and protects the knees, often used for rehabilitation and is helping to reduce my runner's knee symptoms.
Other huge benefits are memory improvement, it activates the pre frontal cortex of our brains which we use for logic, problem solving and decision making. Trying to encourage my teens to do the same!! Ha and another one my fav word at the moment Neuroplasticity, which basically means I’m creating new neural pathways in the brain, super important as we age.
Try it! Start slowly hold the handles and gradually progress the speed and letting go! It’s fun! Show me your videos!

24/02/2026