Simply Fitness with Janice

Simply Fitness with Janice Personal Trainer, Group Ex & Pilates Instructor, Menopause Advocate and Adviser I love fitness and wellbeing and I'd love you to love it too. Cheesy, I know!

There are so many benefits to exercise that go beyond how you look. Exercise can improve mental health, energy levels, sleep, confidence and self-esteem, bone health, heart health, and so much more. I have a realistic view on fitness and nutrition and I live in the real world, which includes cake, the family, the dog, and two jobs.

⚠️ Cheesy warning... It's not about perfection, but progress. Making small changes can have a huge impact on your wellbeing. I have a passion for women's health, and particularly menopause and how it can impact us. I'm a menopause advisor and can help you manage this (sometimes) scary and confusing stage of your life. I offer:
🔸️Pilates 1:1 and classes online and live
🔹️Personal Training and Small Group online and live
🔸️Lift to get Lean
🔹️️Zumba
🔸️Menopause Support and Lifestyle Coaching
🔹️Corporate Fitness Packages

Reach out if you want to chat.

Menopause can change the way your body feels — and sometimes, the way you feel about exercise too. As you move through p...
16/09/2026

Menopause can change the way your body feels — and sometimes, the way you feel about exercise too.

As you move through perimenopause and menopause, you may notice:

🩷 Joint pain
🩷 Stiffness
🩷 Fatigue
🩷 Poor sleep and slower recovery
🩷 Hot flushes
🩷 Changes in strength and body composition
🩷 Pelvic floor changes, including leaking

When movement suddenly feels harder or less comfortable, it’s understandable to feel less confident about exercise.

But you don’t need to stop moving - you just need the right support from someone who knows what you're going through. 💪

As a personal trainer, former menopause advisor for NHS staff, and a Menopause Movement Coach, this is something I can help you with.

I can help you and support your fitness journey throughout menopause and beyond, whether that means:

✨ Building strength progressively
✨ Improving mobility and confidence
✨ Adapting impact and intensity
✨ Supporting recovery and energy levels
✨ Working with changing bodies rather than against them
✨ Making exercise achievable, empowering and enjoyable

There is no one-size-fits-all approach to menopause.

Some days you might feel strong and ready to push yourself. Other days, your body might need something different.

Both are okay. 🫶

My goal is to help women understand their bodies, feel confident with movement and discover that exercise can be enjoyable (or at least tolerable) — and not something to dread.

So if you're navigating perimenopause or menopause and finding that exercise feels different these days, I'd love to support you.

Drop me a message if you'd like a chat.

Fancy an extra session this week? Come and join me for Bodypump at Places Leisure Eastleigh Thursday 17th September @ 93...
16/09/2026

Fancy an extra session this week?

Come and join me for Bodypump at Places Leisure Eastleigh

Thursday 17th September @ 930am

The Myth:HRT makes you gain weight. ❗SPOILER ALERT ❗The Reality:There is no direct link to starting HRT and weight gain....
12/09/2026

The Myth:
HRT makes you gain weight.

❗SPOILER ALERT ❗

The Reality:
There is no direct link to starting HRT and weight gain.

Some women may notice changes on the scales after starting HRT, but that doesn't automatically mean HRT caused an increase in body fat.

Starting HRT can coincide with a period when your body is already changing because of menopause, and things like:

• sleep
• appetite
• activity
• muscle mass
• body composition
• fluid retention
• food choices

can all be changing at the same time, which can lead to a calorie surplus.

It's not all bad news. Once we know why we may be gaining weight, we can do something about it.

Reach out if you need help and support.

The Myth:Weight gain is inevitable through menopause.❗SPOILER ALERT ❗The Reality:Menopause doesn't magically create calo...
10/09/2026

The Myth:
Weight gain is inevitable through menopause.

❗SPOILER ALERT ❗

The Reality:
Menopause doesn't magically create calories and body fat.
But menopause can change the conditions that make fat loss harder:

• oestrogen declines
• body-fat distribution changes
• muscle mass decreases (if we don't take action)
• metabolism can decrease
• sleep can be disrupted
• appetite changes
• activity levels can drop
• moods fluctuate and stress levels can increase
• life can be busy - children, parents, homes, partners, careers, friends, pets....

You might find that the habits that previously maintained your weight no longer produce the same result.

You're not failing or broken - your body is changing.
So your strategy might need to change too.
I can help you with that.

09/09/2026

Come and see what my Lift Lean Lovelies get up to.

30 minute classes that help you:

🦴 Improve bone health
💪 Build and maintain lean muscle
💗 Improve heart health
⚖️ Manage weight
🤸‍♀️ Improve mobility and flexibility
🧠 Improve mood
⚡️ Increase energy
🏨 Decrease risk of other health conditions
⚱️ Reduce risk of early death
(yep, exercise does that)

Classes are Monday, Wednesday, and Friday at 7am. Live on Zoom and FB, with catch-up available on FB.

You get access to me for any questions and support. You don’t get that with big brands.

I also offer PT online and in-person.

Message me if you'd like a free week of Lift Lean.

Midlife and menopause aren’t a reason to stop exercising, but they are a reason to rethink how you train. And they ar...
09/09/2026

Midlife and menopause aren’t a reason to stop exercising, but they are a reason to rethink how you train. And they are a reason to START exercising.

We need to focus on:

🧡 Building and maintaining strength
🩵 Supporting bone and muscle health
🩷 Developing power, mobility and fitness
🧡 Progressing at the right pace for YOU and your goals
🩵 Creating exercise you can enjoy and sustain

As a personal trainer and Menopause Movement® trained coach, I understand the importance of exercise and how it can support women through this stage of life.

Ready to feel stronger, fitter and more confident in midlife and beyond?

📩 Get in touch to find out how we can train together. I offer in-person and online personal training and Pilates sessions, and 1:1 reformer Pilates. I can also help with nutrition.

The myth:Insulin is the fat-storage hormone, so carbs spike insulin and make you fat.❗SPOILER ALERT❗The reality:Insulin ...
08/09/2026

The myth:

Insulin is the fat-storage hormone, so carbs spike insulin and make you fat.

❗SPOILER ALERT❗

The reality:

Insulin is a completely normal and essential hormone. It helps regulate blood glucose and tells your body how to use and store nutrients.

Insulin can promote fat storage when energy is available, but it doesn't override energy balance and magically create fat from nowhere.

And importantly:
Eating carbohydrates isn't the same thing as gaining body fat.
The bigger picture is your overall energy intake over time.

If you don't have a metabolic condition, you really don't need to worry about insulin spikes. They are normal and it's your body doing exactly what it should be doing.

However, high-carb/highly processed diet can make it easier for some people to consume more calories than they need, because those foods can be very easy to overeat and that is the cause of weight gain - a calorie surplus.

The Myth: Carbs = fat gain. We've all heard this one - many, many times. ❗SPOILER ALERT ❗The Reality:Potatoes don't make...
06/09/2026

The Myth:
Carbs = fat gain.

We've all heard this one - many, many times.

❗SPOILER ALERT ❗

The Reality:
Potatoes don't make you fat.
Rice doesn't make you fat.
Pasta doesn't make you fat.
Bread doesn't make you fat.
Fruit doesn't make you fat.

Your body doesn't have a carbohydrate detector that says:
“Oh look, potatoes. Better store that straight on the hips.”

Carbohydrates contain calories, just like other foods. If you consistently consume more energy (calories) than you use, you can gain body fat. But carbs can absolutely be part of a healthy fat-loss diet.

Eat the carbs. Just try not to overeat the carbs (or other foods).
Add protein, plenty of vegetables and a sensible portion of carbs.

The myth:“I'm stressed, so my cortisol is making me gain fat.” ❗Spoiler Alert ❗The reality:Stress can't magic up calorie...
05/09/2026

The myth:
“I'm stressed, so my cortisol is making me gain fat.”

❗Spoiler Alert ❗

The reality:
Stress can't magic up calories and doesn't manufacture body fat.

But chronic stress can influence:
• hunger and appetite
• cravings for highly palatable foods
• emotional eating
• sleep patterns and disruption
• movement - or lack of
• alcohol consumption

Stress can make it much easier to end up in a calorie surplus. You could be more tired, moving less as a result, and craving high sugar foods to help you try and find some energy, or turn to emotional eating.

BUT, cortisol isn't sneaking calories into your body while you're asleep.
BUT, it might be making you reach for the biscuits when you've had a rubbish day.

Weight gain happens when we regularly eat more calories than our body needs — it’s not stress alone that is to blame.

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Eastleigh

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+447740358130

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