NicFitness

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I help women 40+ to power through peri and menopause to smash their fitness goals
📲 DM ‘health’ for details on how to work with me
🥙 DM ‘recipe’ for free low calorie high protein recipe book

24/01/2025

FREE Recipe Book: 30 Quick & Nutritious Recipes for Every Meal!

Struggling to plan meals that are easy, healthy, and delicious? We’ve got just what you need! 🙌 Download my FREE recipe book packed with 30 recipes designed to make your life easier and your meals tastier!

✨ Here’s what you’ll LOVE about it:

✅ Simple, easy-to-follow recipes for breakfast, lunch, dinner, and sides
✅ Perfect for busy lifestyles and family-friendly meals
✅ Calorie & macronutrient info included for each dish
✅ Barcodes to scan directly into MyFitnessPal & Nutracheck
✅ Helps you stay on track without overthinking!

Whether you're meal prepping, feeding the family, or smashing your fitness goals, this recipe book will be your go-to guide.

📩 Download it for FREE now! Don’t miss out on meals that are healthy AND hassle-free.

👉 https://nicfitness.ac-page.com/Nicfitnesskitchen

Tag your foodie friends below and let’s get cooking! 🍽️

21/01/2025

How can you increase your protein for to help with weight management, building lean muscle mass and increasing satiety?

We hear about protein a lot lately, anyone who has worked with me over the last 10 years will no doubt have heard me be a protein pusher!

We know the benefits, we know how it can help, but getting more into your diet is Tough, yes with a capital T!!

Here are 5 simple way to help increase your protein intake over the day

1️⃣ Start your day with a high protein breakfast, eggs, salmon, oats with protein powder are all great options
2️⃣ Choose high protein snacks, hard-boiled eggs, turkey slices, cottage cheese, or edamame.
3️⃣ Double up on protein sources at meals times. Pair proteins like chicken with beans, or add quinoa (a protein-rich grain) to salads.
4️⃣ Incorporate protein rich side dishes. Choose sides like roasted chickpeas, hummus, or black beans instead of chips or fries.
5️⃣ Sneak protein into everyday foods. Add collagen or whey protein powder to coffee, tea, or baking recipes.

I've said in previous posts, if you only do 1 thing to help your body as we age, increasing your protein should be it!

How do you make sure you get enough protein in?

20/01/2025

Let’s talk about YOU!

If you could master one thing for your health and fitness this year, what would it be?

✨ More energy?
✨ Better nutrition?
✨ Stronger muscles?

Drop your top priority in the comments!

19/01/2025

Do you want to be my next success story?

I still have 2 spaces available for my brand new program.

I’m offering a heavy discount in return for feedback and being able to shout about your success to the world!

This is for you if…..

⭐️ you want to take control of your health and fitness
⭐️ you’d like to feel more confident in your body
⭐️ you would like to make changes that last

If you’d like to join, comment below or send me a message with the word ‘success’ and I will be in touch with details

17/01/2025

I made a delicious Roasted tomato and chicken soup last weekend.

It's perfect for these cold winter days, lots of flavour, packed with fibre and high protein.

Comment below with 'soup' and I will send you the recipe!

16/01/2025

Practise what you preach!

I've had to take some of my own advice this week.

I have some business goals I want to achieve this year and I was massively overthinking it, getting overwhelmed and procrastinating.

When my clients start my program, we have goal setting session, we look at long, medium and short terms goals and then allocate daily actions that move them forwards towards thier goals.

I have had my own goal setting session with myself and actioned some things that move me towards my long term goal.

I have also realised that to get one of the things done, I'm going to need some help, I can't do it myself, and that is ok.

There are people out there with skill sets that are different to mine and it's ok to find one of those people and ask for help.

I have also signed up to short course to help me work on something else.

I'm feeling more positive and less overwhelmed just by breaking each thing down into more manageable actions and asking for help doing the things that I can't!

14/01/2025

What is Menopause?

We kind of have this blanket term of menopause but there are actually 3 stages.

Peri-menopause, this is when you are still having periods but are starting to notice some symptoms of hormonal fluctuations.

Menopause is 1 single day that marks 12 months since your last period. symptoms may be stronger around this time.

Post-menopause is the time after your periods have stopped. It may take some time but hormonal fluctuations will level out.

You aren't officially in menopause until you have not had a period for 12 months and then you are technically post menopause!

13/01/2025

I love clear blue skies and crisp mornings! They are the best for dog walking!

What is your favourite weather?

10/01/2025

You just need some motivation right??

Which comes first, action or motivation?

Have you ever put off cleaning out the junk drawer in the kitchen, every time you stuff something in there you are reminded that most of its crap and it needs a clear out.

The day comes and you decide there’s nothing else for it but to clean the damn drawer!

Before you know it you’ve not only cleaned the junk drawer, you’ve pulled all of your crockery out and wiped the inside of the cabinets, chucked away the 10 year old herbs that have been tucked away at the back of the cupboard, defrosted the freezer and cleaned the veg drawer in the fridge!

It wasn’t motivation that made you spring clean the kitchen, it was action, once you popped you just couldn’t stop!

The 5 minute action of cleaning the drawer led you to do the rest.

If you are struggling to put things into place, make them smaller, break it down until it’s an easy thing to action each day.

Once you take action, motivation will come!

08/01/2025

Staying consistent on your journey is something people struggle with the most.

Here are 5 tips to help you stay on track

1️⃣ Set Clear and Realistic Goals
Define your goals clearly (e.g., "I want to lose 10 pounds in 2 months" or "I will eat 5 servings of vegetables daily").
Ensure your goals are realistic and achievable to prevent frustration and burnout.

2️⃣ Plan and Prepare Ahead
Meal Prep: Plan meals for the week and prep them in advance to avoid relying on unhealthy last-minute options.
Grocery List: Stick to a shopping list of healthy items to avoid buying junk food.

3️⃣ Find an Accountability System
Partner Up: Work with a friend or family member who shares your goals.
Track Progress: Use a food diary, fitness app, or habit tracker to monitor your efforts and celebrate small wins.

4️⃣ Make It Enjoyable
Experiment with different healthy recipes to keep meals interesting.
Incorporate fun physical activities, like dancing, hiking, or group classes, instead of forcing yourself into workouts you dislike.

5️⃣ Be Flexible and Kind to Yourself
Accept that slip-ups happen and don’t let one bad day derail your progress.
Focus on long-term consistency, not perfection, and use setbacks as learning opportunities.

What do you do to help you stay on track?

Address

Headcorn

Telephone

+447734652058

Website

http://Www.nicfitness.co.uk/

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