Build & Sustain Coaching

Build & Sustain Coaching Helping women 40+ lose fat, get strong and stay healthy without spending endless hours in a gym. Certified Menopause Coaching Specialist.

Message me ‘info’ for more details.

From the time we’re young, we receive the message that our worth is earned through achievement.The world tells us that ‘...
26/06/2026

From the time we’re young, we receive the message that our worth is earned through achievement.

The world tells us that ‘being busy’ means being important and that rest is laziness.

(Unless you’re in Italy, they know how to be still and rest 😆).

By the time we’re adults, we’ve internalised the belief that we only deserve love and respect when we’re producing something valuable for others.

This could have been 40-50 years of believing this.

Which makes it extremely hard for us to break that belief and start showing love towards ourselves.

Whether it’s going out for that walk...

Booking that massage...

Moving your body...

Reading that book…

But without love for ourselves, how can we be truly happy?

We live in our own bodies, nobody else’s.

We won’t always get love and appraiseful from everyone.

And that’s okay.

We do lots of training around this with the ladies I work with.

To ensure they have 1-3 things each day they can do for themselves.

Which helps them feel happy, proud and at ease.

What one thing can you do for yourself today?

P.s I’ll do everything I can to show Nora the importance of looking after yourself ❤️

‘You do not rise to the level of your goals. You fall to the level of your systems.’ - James ClearMost women over 40 don...
25/06/2026

‘You do not rise to the level of your goals. You fall to the level of your systems.’ - James Clear

Most women over 40 don’t fail at fat loss because they don’t know what they want.

Or because they are not prepared to do the work required.

They fail because they don’t have a system which is built to help them overcome ongoing challenges.

Let’s not beat around the bush.

Work can be stressful.

We all face personal problems.

Things are getting more expensive, which causes added stress.

Your values in life will change, which can leave you feeling confused.

There will be times where you get complacent.

Inside Build & Sustain we look for your blind spots.

We aim to pre-empt potential challenges.

We don’t just look at 3 months, we look at 12 months.

Because everyone can feel amped up in June when we’ve a heatwave in the UK.

But what about cold, dark January?

We create a system that is tailored to you and nobody else.

To ensure you’re going into your health journey with your eyes wide open and filled with confidence on how to overcome any hurdles.

Eliminating all the guesswork.

So you can focus on the process of becoming who you want to become.

And finally achieve the result you’ve always wanted.

Our goal isn’t to help you lose 20lbs.

It’s to turn you into a woman who never goes back.

Who knows exactly what she needs to do to keep her results for life.

If this sounds like what you need right now.

Message me ‘info’ and I’ll send you all the details of when the next intake is.

When you come back from your honeymoon and see these client wins 🤩Proud of all your efforts team 💚If you’d like to achie...
24/06/2026

When you come back from your honeymoon and see these client wins 🤩

Proud of all your efforts team 💚

If you’d like to achieve results to these, message me ‘info’ and I’ll let you know when the next intake is.

23/06/2026

Ladies 40+

I’m sure you’re all aware of the main 3 symptoms or the menopause.

- hot flushes
- night sweats
- brain fog

A symptom that always seems to get missed is bloating.

I don’t know about you BUT that feeling of being bloated all the time is awful.

Bloating can affect other symptoms too.

Energy levels..

Insomnia..

Stress..

Which as a result can also affect your weight.

Leading to frustration and also discomfort.

Here are 3 ways to help combat bloating 👇🏻

- Ensure you’re drinking enough water, aim for 30ml per 1kg of your bodyweight.

- Undistracted eating, you’re making it very hard for your body to digest food if you’re not actually present with what you’re eating.

- Ensure you’re consuming enough fibre, fibre ALWAYS get missed when it comes to a well balanced diet, there are lots of benefits to fibre.

As well as improving your digestion, it stabilises energy levels and also helps reduce cravings.

Women under 50 aim for 25-28 grams per day.

Women 51 and over aim for 22 grams per day.

This isn’t because older women need less fibre, it’s because fibre is calculated at 14 grams per 1000 calories per day.

Since older women tend to need less energy, they’ll eat less food and take less fibre.

(I somewhat disagree with this though, most of the women I work with who are in their 50s and 60s are the most active they’ve ever been, so please consider your activity levels).

I’ve created a healthy eating cheat sheet specifically for women showing them exactly what foods to look out for in a healthy diet and also how to manage portion control too.

Comment below ‘cheat sheet’ to claim your free copy.

the best two weeks of my life ❤️
22/06/2026

the best two weeks of my life ❤️

Catch you in a couple of weeks 👋🏻Any messages or enquires will be responded to when I return to work.Off to marry my bea...
04/06/2026

Catch you in a couple of weeks 👋🏻

Any messages or enquires will be responded to when I return to work.

Off to marry my beautiful fiancé 😌

Followed by some quality time away.

Ciao.

More often than not it starts with what you see in the mirror. Or maybe a certain number on the scales.But what it can c...
03/06/2026

More often than not it starts with what you see in the mirror.

Or maybe a certain number on the scales.

But what it can compound into is amazing.

When you learn how to get healthy and stay healthy for life.

Anything is possible.

That’s what Build & Sustain is all about.

If you’re ready to learn how to not just improve your health but keep it that way for life.

Message me ‘info’ and I’ll send you the details for the next client intake.

Most women don’t fail at fat loss through lack of trying.They’ve put 100% into the following.Fitness classes..Slimming c...
02/06/2026

Most women don’t fail at fat loss through lack of trying.

They’ve put 100% into the following.

Fitness classes..

Slimming clubs..

YouTube workouts..

Which usually lasts for 6-8 weeks.

Then they revert back to old ways.

Here’s something that most women skip before embarking on their fat loss journey.

👉🏻 Their why for change 👈🏻

Telling themselves ‘I need to lose some weight’ with no real drive behind it is setting themselves up to fail.

Because when inevitable challenges do come up.

(Which they will).

They throw in the towel.

Because their why for change isn’t clear enough.

Sure you need the structure around diet & exercise.

But you also need to know why you want it first.

The girl in the picture is a big part of my why for being fit, strong & healthy ❤️

Don’t overlook the power of knowing your why.

01/06/2026

I know in the 80s ‘low fat’ diets were all the rage.

‘Don’t eat fat or you’ll get fat’.

I’m really pleased to hear that the craze has faded.

The only way this would happen is if the fat you were eating placed you in a calorie surplus.

Meaning you were eating more calories than you were expending.

Ladies, your body requires fat.

Of course it needs to be the right type of fat.

It’s not only going to help regulate your hormones.

Omega 3s provide building blocks that your body uses to synthesize estrogen and progesterone.

Being anti-inflammatory they have also been shown to help ease some menopause symptoms.

Such as…

Joint pain, brain fog, irritability.

I’m not going to give you exact amounts of fat to eat, that’s very person dependent.

However, aiming for 20-30% of overall calorie intake being fat.

And a good chunk of those being from foods such as.

Oily fish, nuts, seeds.

Saving some room for a little bit of chocolate if you fancy it.

May round 🆙Clients getting life changing results..I’m feeling fit & strong..Quality time with my girls..Helluva great ti...
31/05/2026

May round 🆙

Clients getting life changing results..

I’m feeling fit & strong..

Quality time with my girls..

Helluva great time with the lads for stag do’s..

BBQ season has started..

Awesome dog walks with Olive.

Being present is always an ongoing challenge for me.

I told myself at the start to May that I wanted to stop, pause and really soak up golden moments.

That I did.

My mission is to continue doubling down on this moving forwards.

Especially with June being a huge month for us as a family ❤️

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Huggate

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