LA. Fitness & wellness coach

31/12/2025

As we draw to the end of 2025, I am reflecting on such a fabulous year, training up at Liscombe health club.

We have had some amazing achievements, ranging from huge weight losses, to getting over injuries, to dealing with mental health issues, to getting on top of the menopause through training.

I have laughed 🤣 with you all a lot, cried 😢 on occasions too. I believe the connection between coach and client is key.

As for my classes, my biggest love will always be dance fit. I simply love it, I love the variety of people who come along. From professional dancers through to ladies in there 80’s. Just proves dance is for everyone. After the later, part of this year with knee, Achilles and hamstring injuries, with some physio. I’m back to teaching twice a week 🥳🥳🥳🥳🥳.

I thank all the amazing people that come to my classes and of course my amazing clients new and old. I thank you all ♥️

Now looking forward to 2026 we start Monday with a few changes for my menopausal ladies, after trialling some training techniques on me with a good result. So look out for those 💪🏼
My main focus stays the same…. If you’re moving your winning 🏆 working on strength as a foundation. Learning to lift weights is one of the best decisions you will make.

I’m currently taking on online clients. If you want information on this let me know.

Happy new year to you all 🥳🎉🏋️‍♀️💪🏼
#2026

18/10/2025

Menopause 🩷
It’s a very spoken about subject today, which is such a good thing. For some women the menopause is incredibly hard, for others much easier. This is why I became a menopause coach. I wanted to understand what was happening to me, understand the changes and be able to help others.
What I can tell you from research the following tips will help you.

😴 Sleep is important, make sure your bedroom is cool and relaxing. Take magnesium glycinate which may help.

💪🏼 Train with resistance 3 times a week working towards progressive overload (failure)

🏃‍♂️ Cardiovascular activity up to 150 mins a week, working in zone 2 60% of your heart rate.

🏃🏻‍♀️plyometrics , jump training to strengthen your bones, as we can loose up to 15% of bone density through the menopause.
If you can’t jump, using a slam ball
Will also work for example.

🚶 Try to get your steps up. 10,000 steps per day is a marketing ploy. Just try and do more. So if you’re currently doing 6000 steps per day push further to 7000 as an example.

🍫 Reduce your sugar intake to no more than 25g a day. That’s not just refined sugar, check ingredients in everything for glucose, fructose, and galactose.

🍷 ☕️ Reduce alcohol and coffee and that should help reduce hot flushes.

🍗 Make sure with each meal you have protein. Protein is the building block to your body.

🌾 Fibre you should be trying to reach 25-30g per day of soluble and insoluble fibre.

🧘‍♀️ Take some time out for a day walk, or mediate to clear your mind.

💧 keep hydrated 2 litres a day minimum.

Hope this helps 💪🏼 I get it, more than you will ever know. Being able to talk about it is important after all women are more than half of the world’s population. 🏃‍♂️🏋️‍♀️💪🏼

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31/03/2025

Menopause 🩷
It’s a very spoken about subject today, which is such a good thing. For some women the menopause is incredibly hard, for others much easier.
What I can tell you from research but more importantly from personal experience, the more muscle you have the easier it will be for you.
Here are my top rims for navigating the menopause:-

😴 Sleep is important, make sure your bedroom is cool and relaxing. Take magnesium glycinate to help.

💪🏼 Train with resistance 3 times a week working towards progressive overload (failure)

🏃‍♂️ Cardiovascular activity up to 150 mins a week, working in zone 2 60% of your heart rate.

🚶 Try to get your steps up to between 8-10,000 per day.

🍫 Reduce your sugar intake to no more than 25g a day. That’s not just refined sugar, check ingredients in everything for glucose, fructose, and galactose.

🍷 ☕️ Reduce alcohol and coffee and that should help reduce hot flushes.

🍗 Make sure with each meal you have protein. Protein is the building block to your body.

🌾 Fibre you should be trying to reach 25-30g per day of soluble and insoluble fibre.

🧘‍♀️ Take some time out for a day walk, or mediate to clear your mind.

💧 keep hydrated 2 litres a day minimum.

Hope this helps 💪🏼 I get it more than you will ever know. Want more tips? in touch for my availability🏃‍♂️🏋️‍♀️💪🏼

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08/01/2025

We are well into our first week back. Back to work, kids back to school. Normal service has resumed.

With this in mind. We are getting back to our fitness regimes.

Don’t feel you may need some help or someone to guide you with whatever your goals are.

I can help you with the following :-

Strength training
Weight management ( loss and gain)
Injury recovery
First timer to the gym environment.
Menopause guidance
Mobility and flexibility
Nutritional guidance.

All programs are set with visual guidance and full description, on its own app.

Only a few spots left so if you feel you need some more information, feel free to drop me a message. You don’t have to be a member of Liscombe to train with. So if your at another gym or plan to workout from home this can all work too. Liscombe Health Club

08/01/2025

04/01/2025

So new year is off to a great start. I can’t wait to get back to my lovely clients next week🥳 I have had some lovely reviews. I have a few spots left for January. If you have any questions or want information drop me a DM 💪🏼

31/12/2024

I’m sharing this for all menopausal women out there who are struggling. 2 years ago I went into menopause and gained nearly two stone in weight almost seemed overnight ( obviously it wasn’t) my periods became erratic, I became erratic 🤣 The lack of oestrogen in my body was taking its toll. For the next year I worked a lot on nutrition which worked really well, but that last stubborn menopause weight wouldn’t budge. I was teaching 12 + classes a week and had my clients too. I didn’t have time to train me with a structured training program. I was just go go go ….. and the cortisol build up on my body was horrendous.
Then 5 months ago that all changed. After 5.5 years at energie fitness I changed my location to Liscombe park.

I changed:-
I dropped most my classes and I started training myself.
I enrolled in a course to help me understand the menopause as I wanted to be able advise my clients but also understand what was happening to me.
My nutrition changed and I stopped fasting ( no women should fast this is only tested on men 🙄)
I had changed my environment and felt part of this fantastic team who have been so supportive and kind. I work along side 4 other fantastic pts, and lovely fitness manager. Plus the entire team there are wonderful. It’s a very special place.

So I’m two stone down from where I was two years ago. Just by making a few changes to my lifestyle I could achieve this. I am one month off post menopause ( hope I don’t jinks it 🤣)

I’m not saying this is the golden key to the menopause sadly it’s not and some will suffer much more than others. What I do believe is this has most definitely helped my journey.
If this sounds familiar and you want to chat to me more about this please get in touch. Don’t suffer there is so much you can

Happy new year 🥳 to you all let’s make 2025 a great year 🤍🤍🤍🤍 #2025

20/12/2024

It’s my last day of work for 2024 and I am taking bookings for this coming January. I have some availability, please get in touch if you feel I can help you with the following :-

Would you like help with weight loss / gain 🏋️🏃🏻‍♀️
Would you like to Feel stronger? 💪
Would you like to Feel happier in your own skin?💪
Or perhaps get on top of your metal Health? 🧠
Understanding how to build lean muscle? 💪
Get into that dress / suit you have always wanted to? 👗🕴🏻
Understand more about nutrition in conjunction with training. 🥗🍗
Feel more equipped dealing with the menopause? 🙋🏻‍♀️
Get help dealing with an injury? 🦵🏻
Understand and learn how to use the gym equipment and build confidence 🏋️

This year I qualified as a menopause coach to run alongside my level 2 & 3 Personal training qualifications. As a peri menopausal woman myself I am very passionate about trying to help others. It’s really tough for some women. There are so many things you can’t do to help. Please get in touch if you want to chat further about this subject.

I am based at Liscombe health club, 10 mins from Leighton buzzard you don’t have to be a member to take personal training sessions with me.

Please drop me a message with any questions you may have and for prices.

10/11/2024

❤️❤️❤️❤️❤️

16/10/2024

Todays breast cancer story is about My friend Zoe
🩷

This post is about my amazing friend. . If you know me you know that Zoe is one of my best friends.

Last November Zoe had the tough news she had breast cancer. Now like anyone who gets this news she was devastated, not knowing what was ahead for her. I will never forget the day she told me although in my heart I knew what she was going to say.

Anyway she was told she would need the lump out and radiotherapy. So she knew she had only one option. One week after diagnosis she was back training in the gym 5 days a week. You see for Zoe and a lot of others not only is training good for your physical health but also your mental health.

Zoe had the lump removed just before Christmas. She was told no training for 3 weeks which she did. That very next day she was back.

Then radiotherapy started in march. Now Zoe had been told by the cancer team to workout 1.5 hours a week minimum. So what did she do exactly that and more. She trained most mornings through her treatment which she was advised to do. Now I remember my sister going through her radiotherapy the symptoms get tougher over time. I could see she was tired I could see she was sore. She kept coming back.

Zoe is cancer free thank god. She was so brave, I’m so very proud of her, she could have sat in, who would have blamed her but she didn’t. Zoe has fought this with her usual chatter about her food ( if you know you know) 😂 and humour but most of all humility and a determination that cancer was not going to stop her or define her.

We se coming up to a year now and Zoe is still training hard, I’m
So proud to call her my friend 🩷🩷

15/10/2024

3 years ago my younger sister Alex was diagnosed with stage 3 breast cancer. The cancer had spread to her lymph nodes. It was the worst day of my life …… our family would never really ever be the same again.

Alex had chemotherapy and then Christmas 2021 Alex had a double mastectomy, then in January 2022 Alex underwent radio therapy. A year later my sister had to have the rebuilt breasts removed as her body had rejected them. Then at the end of 2023 she had them removed done using fat from her body, they are quite the pair 😉

My sister was incredibly brave and fought the cancer with so much laughter and humility ….. I’m so incredibly proud to be her big sister. Forward track to today life has gone back to how it was.
Please check your breasts regularly 🩷 and don’t leave it if you find something. My sister was so lucky it hadn’t spread anywhere else.

As most know I do love a charity event so on Friday I will be doing an hours dancefit and menopause talk after for breast cancer now. Please wear something pink 💞🩷💗 link is in stories for instagram. In post for Facebook.