Foxfit PT Female Coaching & Training

This is 48 🖐

Today is my birthday! I woke up to a coffee made for me and a handwritten card from all my boys, I feel appreciated today. I've had 3 groups of people sing me happy birthday, the sun is shining, I feel grateful for all I have.

Reflecting back over the past year with my business I have met some special new people- this is one of the perks of my job, I am stronger than I've ever been- the gym and lifting heavier weights has become a consistent priority for me. I have created an online program for menopausal women, this has allowed me to provide a bespoke and holistic offering to each women based on her goals, I took on additional learning to better support myself and the women I serve. I've had numerous setbacks because this is life and we all do.

I moved forward with my business because I believe in what I do and I love what I do.

My mission is to provide fit for purpose movement, nutrition and lifestyle coaching for the peri to post menopausal women for better health outcomes, to reduce menopause symptoms and to live this transition being happy and present.

Reach out if you would like some help with your health and wellness journey. I'm happy to chat, I love to help 😊









women





flashes





locals



I
I

Client testimonial from the legend herself 😊😘

If you want coaching, accountability, support and a community of fun likeminded women, get in touch 👊

If you are going through the peri to post menopause transition and your struggling with your hormones, your lack of energy, your weight, stress levels and menopause symptoms then you have come to the right place.

You will be provided with specialised movement, nutrition and lifestyle coaching that will work for you NOW, in this new phase of your life.

Free week trials available to get you started. Pm me for details.

Are you moving through midlife and your noticing that your bodies weight distribution is changing? Your body was previously a pear shape but is now looking more like an apple shape?

Are you wondering where your bum has disappeared?

The menopause transition brings with it a different terrain. We now need to work with our hormones and not against if we want to reduce the risk of metabolic disorders such as metabolic syndrome, type 2 diabetes, cardiovascular disease and all over systemic inflammation. As well as external weight gain, internally fat is being stored around vital organs such as the liver, intestines and pancreas.

Metabolic changes are taking place here, estrogen decline leads to a shift of where fat is stored- lower estrogen equals more fat storage in abdominals.

With ageing comes a loss of muscle mass - sarcopenia. As muscle mass decreases the change in the fullness of our bum too, our glutes appear less full.

So let's take action. A multi faceted approach is what is required..

Lets give your metabolism a much needed boost!

Your metabolism loves strength training, your metabolism loves HIIT training 💪 lifting weights has never been more important than now.

Priortise metabolism boosting foods.

Adequate protein consumption has never been more important than now to support your blood sugar regulation, satiation, muscle mass.

Eating plenty of fibre foods for hormone balance, satiation and blood sugar regulation.

Eating plenty of healthy fats to provide sustained energy, to reduce inflammation and to regulate blood sugar.

🔺️ Reduce stress 🔺️

High cortisol - our fight or flight hormone if constantly elevated robs us off seratonin- our feel good hormone, it robs us off sleep- sleep is crucial for weight management. Elevated cortisol contibutes to an accumulation of weight around the belly and causes a breakdown of muscle tissue.

A daily breathwork practice I believe should be in every midlife women's toolkit for stress reduction. Grounding activities, spending time daily in a green space, being outdoors, mediation, anything calming and restorative is incredibly important for health.

Your gut health is one of the big rocks to dial in on through the menopause transition for a number of reasons

Here's why...

Your gut health is important to managing estrogen and how estrogen is used within the body and it's availability for it to be used.

Your gut is your second brain 🧠 What is good for the gut is good for the brain, what is good for the brain is good for the gut.

Peri to post menopause is a highly inflammatrory transition 🔥 Estrogen is our anti inflammatrory hormone, Estrogen is in our gut, estrogen is on every single brain receptor.

Let's just break down some parts of the brain so you have a better understanding here and why you are experiencing symptoms..

Prefrontal cortex controls - Executive function and working memory 🧠

Amygdala controls - Emotion and motivation 🧠

Hippocampus controls - information processing and short term memory 🧠

Hypothalamus controls- Regulation of temperature, sleep, energy, balance and food intake 🧠

Raphe nucleus controls- Serotonergic system- your mood 🧠

With the loss of Estrogen on these parts of the brain comes inflammation. Memory loss, hot flushes, mood changes, loss of motivation and energy, a stressed out brain - a stressed out gut!

So we now need to turn to our food and our lifestyle and our movement to support the brain and gut and not throw more fuel onto the fire of our already inflammatory brain and gut- and everywhere else I might add.

A few tips from me..

Priortise your protein. It's now more important than ever before. 🥑🥩

Reduce sugar consumption, refined carbs, manage alcohol consumption. 🍷

Reduce stress - move towards what makes you happy, move away from what doesn't 💛

Add prebotic and ferments into your diet for gut health.

Strength train for your metabolic health 💪

Lot's of fibre!! 🥬 🍊 Fibre feeds the good microbiome in the gut. It also supports regulation of blood sugar.

Stay well hydrated 💧

Priortise sleep above everything else 😴

Coming in for a mid year (Mid year!!!) check in to reintroduce myself 🙂

My name is Kylee Todd. I am a partner to Dave and a Mum to our three sons, Tobias 17, Caden 13 and Jack 10.

Im also a Pt and coach that specialises in postnatal recovery through to peri to post menopause. I've been running my business for the past 12 years.

I wanted to be a stay at home mum but I also wanted to work doing something flexible around family life. I was finding solice and freedom around exercise at the time, so I made the decision to do my certifications in fitness.

During this time I did a postnatal workshop as part of my ongoing CECs with
in Sydney. I was pregnant with Caden at the time. This course transformed me in many ways. The way I viewed movement, that this transition with all transitions needs to be holistic, it needs to be multi faceted for a better health outcome. Approaching movement, nutrition and lifestyle as a means to 'heal ' not with the mindset of just the external.

So I've followed this path ever since. I am now moving through peri menopause so of course it made sense to get certified here to support myself and the women I serve.

The same applies here. If you want to support your peri to post menopause transition, often beginning from your mid thirties until we die, the terrain has changed. What worked for us in our 20s doesn't work the same now. How you moved, what you ate and what you drunk in your 20s doesn't work the same way now.

We need to work with our hormones and not against to support better health outcomes and a reduction in the menopause symptoms you may be experiencing, to support keeping women in the workforce longer, to support a happy, healthy midlife women who has the clarity and wisdom to go forward with confidence and the know how.

If you would like to better understand this transition, how to support your menopause transition better with simple tools of movement, nutrition and lifestyle, please reach out. I have both face to face training and online exercise programming with additional coaching.

Pm me for details ✨️ ☀️

Midlife women, we are dealing with a @ #%$ storm of inflammation 👨‍🚒🔥

Estrogen is a lubricating, anti inflammatrory hormone. Estrogen is on every single brain receptor, the brain receptors that control mood, memory, temperature regulation, energy, our stress response.

With estrogens decline comes inflammation of the brain 🧠 Depression, anxiety, rage, fatigue, hot flashes, forgetfulness.

Estrogen is in our heart ❤️ it has several beneficial effects on our cardiovascular system- it helps to keep blood flowing, low estrogen contributes to higher blood pressure and lower levels of HDL cholesterol, which helps to remove the bad cholesterol.

Estrogen is in our skin and joints supporting hydration, collagen production and wound healing also. When Estrogen decreases this leads to stiffness and pain, slower wound healing and increased riskof osteoarthritis.

Estrogen is in our gut. It helps to maintain a healthy balance of gut bacteria, reduced estrogen can lead to leaky gut, a bad gut has a direct negative impacton the brain.

Pretty much estrogen is everywhere. When we lose it we become inflammatrory, our health declines, we are at greater risk of heart disease, stroke, osteoporosis and dementia to name a few.

It's not all bad. Awareness is key, education is key, knowledge is power.

We need to support ourselves by not throwing fuel onto the fire of our inflammation 🧯🔥

We have control over alot. What we eat, what we drink, how we move, our stress levels. Things can be managed.

My top 3 tips here for supporting yourself include..

✅️ Strength training- heavy weights- HIIT training

For bone and muscle health, to regulate hormones and boost metabolism.

✅️ Stay well hydrated. Combat the drying effects of low estrogen with good hydration for brain health, gut health, joint health and to reduce hot flashes

✅️ Support your gut health by ensuring you are hitting the mark with your protein, good fats and fibre, add in some ferments and prebotic foods into your meals. Manage sugar consumption and starchy carbs

✅️ Reduce stress, relax, let some plates drop, rest, destress. You need it! 😘

This sums up your nervous system in a nutshell 🐿

We are supposed to feel stress on a daily basis, we are supposed to feel sadness, sometimes depressed feelings, we are supposed to feel anger and annoyance, all of these things, but we should feel those feelings then come back to the middle - our state of engagement - balance.

Many women in midlife are living in the red zone - constant stress, the Amygdala- the part of the brain that is involved in emotional processing and stress response is on on on, it's flipped it's lid!

So we need to get into the middle ground before dealing with physiological symptoms, we need to do this to be present, we need to do this literally to save our lives, stress kills.

I know I am repeating my content this week but this really is a big deal.

Awareness is key right - bring awareness to yourself now not in 10 years time and not 5 years ago. What do you want, what is important to you, how do you want to spend the rest of your precious life?

fatigue corporate

Managing these big rocks of your menopause will be tranformational to how you think and feel, your health will improve, your symptoms will be much better managed, you can take your power back on your menopause transition.

Sleep 😴

Is the swiss army knife of health. Without it everything falls apart. Priortise sleep above everything else.

My tips here..

Get sunshine straight onto the retina of the eyes first thing in the morning to reset your circadian rythym ☀️

Take a warm bath before bed (not too hot)

Keep your bedroom space pitch black, take all blue screens out of bedroom space.

Sugar 🍬

Blood sugar disregulation is one of the biggest problems that needs addressing through the menopause transition, Estrogen decline being a big culprit here.

My tips..

Manage consumption of starchy carbs- white carbs, limit, reduce straight out sugars such as cakes, lollies, chocolate and dial in on eating adequate protein, good fats and fibre to regulate blood sugar, cut cravings and keep you satiated for much longer.

Strength 💪

Estrogen is bone and muscle supportive. With it's decline comes a loss of bone density, a move towards Sarcopenia and a slower metabolism. Support your body with lifting weights for these reasons alone.

My tips..

If you've never lifted weights before, start with your own bodyweight and progress from here.

Suppleness 🧘‍♀️

Estrogen is an anti inflammatrory hormone, it is also lubricating on the body. The less Estrogen we have the stiffer we become, joint stiffness is there, the less mobile we become.

My tips..

Move your body. The more we move the more hydrated our joints become, include some yoga, eat foods containing water, stretch your body, stay really hydrated.

Stomach (Gut health) 🧍‍♀️

Estrogen helps maintain the diversity of gut bacteria, low estrogen increases intestinal permeability- leaky gut- causing inflammation.

My tips..🥦

Eat plenty of fibre. Fibre feeds the beneficial gut bacteria, fibre supports regular bowel movements and reduces the risk of colon cancer.

Include prebiotics, prebiotics and ferments into your diet.

Sip - hydration and booze - support brain.

Midlife women can be presented with a number of physiological symptoms in the peri to post menopause transition. I myself have experienced a number of symptoms listed.

Would you believe me if I told you that most of these physiological symptoms can be managed with movement, nutrition and lifestyle..

Ask me how, im happy to help..

But you know what, we are also dealing with a new terrain here. MOST women are living in constant fight or flight, our sympathetic nervous system is in full gear, we are in constant stress. Stress comes in many forms..

Stress from career, family, financial, home, additional activities and demands. We do alot of juggling. The physiological symptoms listed above will never go away until you allow yourself to pause, rest.

What would happen when we flip the lid from living in a constant sympathetic (Stress) state to an occasional parasympathetic (Calm) state to living in a constant parasympathetic to an occasional sympathetic...

Life would be better, health improves, menopause symptoms reduce or disappear.

The secret is in the name. Meno PAUSE. Our terrain has changed, what worked for us in another lifetime doesn't work anymore.

MOST women are living in a CONSTANT fight or flight response to life, living with constant stress.

A demanding career, raising family, looking after ageing parents, financial pressures, hormonal changes, sleep deprivation, life's demands.

Midlife women are also waiting for life to give them permission to rest. Is your employer going to tell you to not work so hard? is your partner, would your kids tell you to stop? do you allow yourself permission to play, to have fun, to be creative, to do nothing, to rest?

What is truly important to you NOW..

I encourage you to get out a pen and paper and write down 10 things that mean the most to you now in this time of your life and move towards these things, listen in to what your mind and body want now.

Here is my top ten..

1) Being present and playful with my kids
2) Nature walks- Alone or with others
3) The gym- lifting weights
4)Music and dancing
5) The ocean
6) Weekends away to new locations
7) Sleep 😴
8) A warm bath with salts and candles
9) Quiet time
10) Massages

If we don't give ourselves an intentional pause it becomes very hard to be present, we will be constantly living in our head with the next task that needs ticked off, our health suffers, our menopause symptoms don't go away and we most likely aren't being present with the things that mean the most to us.

This isn't a luxury its an absolute necessity to living a happy and healthy life.

I've used Bentonite clay for a number of years now. My belly immediately thanks me after a tsp of it added into a big glass of water.

Benefits include..🟡

Binding to toxins. As we move through menopause our lymphatic system can become negatively impacted. Our lymphatic system supports detoxification, immune function and fluid balance. Declining Estrogen and Progesterone can effect efficiency, leading to toxic build up. Bentonite clay binds and are excreted.

Minerals. Rich in silica, magnesium and calcium, supporting overall health.

Hormone balance. Anything that helps detoxification of the body is super beneficial for regulating hormones.

Anti inflammatrory. Bentonite clay has anti inflammatrory properties. As we move through menopause we become highly inflammatrory through the loss of Estrogen- an anti inflammatrory hormone.

Bentonite can also be used externally as a natural face mask and for a clay bath.

Drink plenty of water when using to prevent dehydration, constipation and to aid in detoxification.

ALL movement is pelvic floor movement!

Breathing is pelvic floor movement, walking is pelvic floor movement, how you stand impacts the pelvic floor, a bicep curl is pelvic floor movement, you cant have a well functioning pelvic floor without well functioning glute muscles. Every move we make is working the pelvic floor.

So move your body.

Do you struggle with incontinence? Do you leak when you sneeze? do you have back pain, pelvic pain, do you have a grade of prolapse?

So it is important that you understand then how to use your pelvic floor and integrate into a movement pattern to support you further. There are also some movements that you would regress from doing, there would be some movements you would regress to then progress doing.

If you are I provide 1:1 Consultations to check you for and teach you for..

✅️ Breathing mechanics ✅️ Posture
✅️ Diastasis check ✅️ Activation of pelvic floor followed by integration into whole body movement

Are you not Canberra based? I've got you covered. I have a step by step pelvic floor program available through my online program WOMastery- Mastering Menopause. You get support and coaching from me throughout.

Peri to post menopause can bring additional challenges for our pelvic health. Declining Estrogen, a lack of movement, muscle atrophy, weight gain and weakening connective tissue all contribute to declining pelvic health.

There is alot that can be controlled. Weight can be managed, you can build muscle, you can eat foods to support your pelvic health, you can start moving more.

Get in touch through my DMs with any questions.

Kylee ☀️☀️

Midlife women. Do you want relatability? Are you thirsty for more knowledge and understanding around your health and well-being..

Would you like to know more around menopause and how to effectively and simply apply strategies with movement, nutrition and lifestyle to make the very best out of this life phase to support weight loss, hormone balance, energy, stress reduction and better sleep..

You have come to the right place. I'm Kylee from Foxfitpt coaching and training. I have 12 years in the fitness industry, I am specialised in postnatal recovery through to peri to post menopause. I am moving through peri menopause.

I can relate to you. I can also provide you with fit for purpose movement and weekly coaching with your nutrition and lifestyle to give you the knowledge and understanding and the tools to set you up for success on your wellness journey. ☀️

Face to face and online available. Get in touch for details.

What we have in midlife is a move from pear shape to an apple shape. This fat storage change leads to a central obesity, viseral fat around the organs - an inflammation time bomb!

Menopause is a time of increased inflammation. With a drop in Estrogen and estrogen receptors this increases insulin resistance, also increasing dyslipidemia- an abnormal amount of lipids- cholesterol, fat in the blood. Blood pressure elevates, this can also lead to a hypercoaguable state- increased tendency towards blood clotting.

A pro inflammatrory state 🔥

Fat redistribution can occur from the bum area to the abdomen. This can make the buttocks appear much flatter also.

What can you do...

If your not managing stress, if your still eating like you are 25, if your not lifting weights this is the result.

Turn the frown upside down, there's alot you can do...🙏

Start managing stress, start moving your body, start lifting weights, priortise nutrient dense foods with a focus on proteins, unsaturated fats and plenty of fibre. Priortise sleep.

Work with your hormones and not against for better health outcomes and longevity. 🙂

Weekly support and coaching is available week to week through my WOMastery- Mastering Menopause program. Get in contact for details.

Supplementing with psyllium husk provides a number of noticeable benefits for the menopausal women ⏬️⏬️⏬️

Blood sugar disregulation is the no 1 biggest problem for women moving through this life transition. To get this under control helps us in moving away from diabetes, metabolic problems, weight gain- especially around the midline, cognitive decline , fatigue, mood changes.

Pyyllium husk stabilizes blood sugar, helping to slow the absorption of sugar in the gut, also keeping us feeling fuller for much longer so it is a big win for weight management.

Supports heart health ♥️ Constipation and heart disease are linked. Constipation leads to increased inflammation in the body, increased blood pressure and can actually trigger cardiac events.

Psyllium husk is an absolute winner in alleviating constipation and preventing bloating and gas.

Psyllium supports hormone balance by removing false hormones out of the body. Our bowel is our body's natural detoxification pathway, by upping your fibre with psyilium you are supporting detoxification.

Gut health - As we move through menopause our gut health can be negatively impacted because of declining Estrogen. Estrogen is an anti inflammatrory hormone, low levels can lead to inflammation here, conditions such as IBS (irritable bowel syndrome) and IBD Inflammatrory bowel disease can turn up.

Psyllium supports gut health by stimulating the growth of beneficial bacteria and creating a healthy gut environment. A healthy gut supports a healthy brain also 🧠

Simple to use - add into a glass of water or a smoothie, add into cereals, yogurts, casseroles or other wet meats.

Connecting myself with nature - this is my go to for energy and grounding, to clear the head and for connection with others, it's good for my soul.

Age is a priviledge not given to everyone, not everyone has the opportunity to experience it, I live in gratitude for everything I have also. My family - A healthy family, a business that I love, the simple things that fill my cup.

You know menopause has always had this dark cloud hanging over it like it is a nightmare of sleepless, anxious, depressed, sad ending to womanhood. It's not..

This is not the end, it's the beginning of a deeper wisdom, when we begin to care less about the external, we are powerful, our intuition is bang on, our radar senses bu****it a mile away. It is our time to really listen to what doesn't work for us anymore and move towards the things that fill us with energy.

For me this requires a balance of all things but above all else it is movement, nature, laughter, nutritious food, positive people, music and spontaneity that gives me my energy fill.

What about you...☀️🙂💛

life

Happy Friday everyone ☀️💛🙂

Here are some of the things that I have learned as being a midlife women and a Pt and coach training women through different transitions..

Exercise is about so much more than just using it as a tool to make us smaller.

Sleep is the foundation of health

The quality of our life matters alot 💛

Our nutrition matters alot for our whole well-being not just as a tool to shrink ourselves.

Community and connection is everything, find people that pick you up.

Time is our most valued commodity and time just speeds past, do the things that you are afraid of, try something new, challenge yourself, take up a new activity, say yes more, tomorrow isn't a given.








Women
locals

mum




hormones

Thank you for this wonderful testimonial 🦊☀️

I absolutely love what I do and I believe in what I do. I have spent 12 years training women in different stages of life, invested lots of money on education to provide my clients with the best tools, I have developed as a person, a pt and coach along the way and I wouldn't give that up for anything. 🙂💛