Move with Shan

Move with Shan đŸ’ȘđŸŒ Helping women get stronger, more confident
đŸ’„ Simple nutrition for everyday life
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08/06/2026

Every single midlife woman who starts strength training will go through this at some point in her journey.

The weights you were flying through last month suddenly feel heavier. You feel weaker, not stronger. You’re slower to recover. You’re convinced you’re going backwards.

So what do you do?

You do not stop strength training.

The first 6 to 8 weeks of lifting weights, your body gets stronger fast because your brain is learning to use the muscle you already have. After that, the progress slows down because your body is doing the harder work of building actual muscle. That takes months, not weeks.

Most midlife women quit at this point. They think it’s not working. It is. You’re just at the bit nobody warned you about.

Keep going.

Have you ever nearly given up on strength training?

03/06/2026

There’s a misconception that muscles are built in the gym. They’re not. They’re stimulated in the gym. They grow when you rest. And they grow best when you sleep.

So what do you do when, like most perimenopausal women, you can’t sleep properly? When you’re up at 3am drenched in sweat, or your brain won’t switch off at 4?

You support recovery in every other way you can.

Get morning daylight in your eyes. Walk on the days you don’t lift. Add yoga or breathwork to help you relax. Keep your bedroom cool. Space your strength sessions so your body has time to repair between them.

You can’t force sleep. But you can build the conditions that make the most of the rest you can get.

What helps you recover in midlife?

02/06/2026

If you’ve finished your strength training session and you are short on time
 kids, dog, a meeting in 10 minutes
 not immediately chugging a protein shake is NOT something to worry about.

The 30 minute window is a myth. Your body uses protein across the whole day, not in one panicked half hour after training.

What actually matters for midlife women is hitting your daily protein total. Spread across 3 or 4 meals of 30 to 40g each. That’s what supports lean muscle growth and helps muscle repair.

Stop racing. Stop panicking. Eat enough protein across the day and your strength training will do its job.

Have you been stuck in the 30-minute window panic?

01/06/2026

Most midlife women think one hour a week to strength train isn’t enough. It is.

It’s how you’re using it that’s the problem.

Doing upper body one day and lower body another day means you’re only training your full body once a week.

This is what I see with new clients all the time.

Instead, do two full-body sessions in the same time and you’re training your full body TWICE a week.

You don’t need more time. You need to train smarter for the time you have.

Are you currently doing upper body and lower body on separate days?

29/05/2026

I wanted to do this trend for ages
 because 
 well
 the difference is genuinely staggering đŸ˜‚đŸ€Ł

Perimenopause and menopause exercise advice is everywhere right now. Every week a new headline. Every week a new trend t...
28/05/2026

Perimenopause and menopause exercise advice is everywhere right now. Every week a new headline. Every week a new trend telling midlife women we’re not doing enough.

When I stopped chasing all of it, and started doing the basics consistently, I got stronger. Fitter. More confident.

What’s the one basic that’s done more for you than any trend?

27/05/2026

Midlife women, listen. If the scale is up this week and you’re spiralling, read this first.

In a heatwave your body holds onto more water. You’re sweating more so you’re drinking more.
Your sodium balance shifts (more salt = bloat)
Your sleep is rubbish so cortisol nudges up.
Digestion slows down in the heat which means food sits longer.

It shows up on the scale. It shows up in your clothes feeling tighter.

BUT NONE of it is fat.

The frustrating part is that you’ve been told for years that the scale and the way your clothes fit are the truth.

So the second either one moves you assume you’ve failed.

You haven’t. It’s 35 degrees.

Does this sound like your week?

22/05/2026

Some trends are too good to miss đŸ«Ł but none of these are fake. They’ve all been said to, or experienced by, women I train in perimenopause and menopause.

Midlife isn’t the problem. The advice is.

Which one have you heard?

20/05/2026

Disclaimer: I don’t hate on walking. We all should be walking more. But 
 đŸ‘‡đŸŒ

Every few months the wellness industry hands midlife women a new way to walk. Weighted vests. Hot girl walks. 12-3-30. Now Japanese walking. Each one sold as the answer to your muscle loss and perimenopause symptoms.

Walking is good for you. It’s good for your heart, your head, your blood sugar.

But it isn’t, and never has been, the thing that builds the muscle you need in midlife.

Only one thing builds the muscle you’ve been losing since your mid-thirties. Lifting weights against meaningful resistance.

The reason the industry keeps selling midlife women walking trends is because walking trends sell. Apps, podcasts, programmes, supplements, vests.

But the basics 
 the squat, the hinge, the push, the pull, the carry, the rotation 
 they don’t need selling. They just work.

So walk. And go and lift weights.

Which walking trend did you try this year?

13/05/2026

The reason you’re not getting stronger often isn’t your training programme. It’s that you’ve been told recovery is a rest day you schedule. But it’s not.

Everything you do, on the days you strength train and the days you don’t, helps you recover and get stronger.

Like the morning walk to set yourself up for the day. The water to keep your energy steady. The lunch with protein and fibre to fuel your muscles. The ten minutes with the dog to give your nervous system a break.

Doing these things consistently everyday gives you the strength to lift weights and will significantly improve your progress.

What does recovery look like in your day?

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