Kickasswomen

Do you agree…?

The highest vote was greater self confidence. Is this true for you?

If it’s opportunity for change, how or in what way have you created change?

And If NONE of these apply but you’d like to feel more self confident and break free of this feeling that you’re stuck, comment the word FREEDOM below and I’ll send you an invite to my FREE Breaking Free - Creating a Kickass Midlife on Weds Sept 4th online.

4 months to change in midlife...

That's all it took my busy client Jenny, 58 to change her shape and transform how she was eating.

As someone who used to run often, Jenny started suffering from painful knees and this impacted her exercise.

Combined with hormone change and the way she was eating, she'd begun to put on weight.

Simple changes to her diet combined with the Kickass Midlife Method strength workouts completely reversed that.

If you see and feel the change, it's hugely motivating.

Comment 'INFO' below if you'd like to find out more.

You can achieve a LOT in 14 days, believe me!

If you are fed up with feeling...

Down in the dumps
Totally exhausted
Empty
Bloated
And can't sleep...

The Kickass Midlife Method FREE 14 Day Meno Belly Challenge can help.

It's been tried and tested. It's worked for so many others.

DM me the word 'CHALLENGE' if you'd like to learn more.

GOAL SETTING, ACCOUNTABILITY, ACHIEVEMENT...⁠
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14 days can create this kind of change...imagine what six months could do.⁠
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The Kickass Midlife Method is not just about blasting away the myths that menopause necessarily means weight and body fat gain. ⁠
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It’s about helping women to set life enhancing goals that bring back a sense of excitement, energy and motivation. ⁠
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Comment the word ‘Transform’ if you’d like to find out how.

GOAL SETTING, ACCOUNTABILITY, ACHIEVEMENT...

14 days can create this kind of change...imagine what six months could do.

The Kickass Midlife Method is not just about blasting away the myths that menopause necessarily means weight and body fat gain.

It's about helping women to set life enhancing goals that bring back a sense of excitement, energy and motivation.

Comment the word 'Transform' if you'd like to find out how.

2 SPACES Kickass Elite Corp in August - https://mailchi.mp/kickasscoaching.co.uk/2-spaces-kickass-elite-corp-in-august

FAST FOOD FOR MIDLIFE WEIGHT LOSS...

Follow for delicious meals that help you to lose weight without sacrifice.

Place a peach, halved skin side down on a hot griddle pan.
Sear in 2 minutes.

Meanwhile, squeeze a fresh orange, add 2 tbsp of water and then reduce down until thicker.

Roast some hazelnuts and serve with the syrup, nuts, sliced fresh mint and a dollop of greek yoghurt.

FAST FOOD FOR WEIGHT LOSS IN MIDLIFE...

Salmon, mushroom and pak choy takes 8 minutes to cook and requires minimal ingredients.

No pak choy? Use any green, leafy vegetable.

No mushroom? Use tomatoes or courgettes.

Method

Place the salmon skin side down in a hot pan. Turn the heat down, put a lid on and allow to cook for 6-8 minutes. You DON'T need to turn it.

Meanwhile, saute 2 crushed cloves of garlic with 2 thinly sliced chillies in coconut oil (or any oil will do) with the veg. Serve with the fish.

Delicious.

Follow for more fast meals for fast midlife weight loss that do not sacrifice on taste.

6 months to INCREDIBLE lasting change...

My client Georgina was unhappy with her weight. She was running a lot over the week but realised this wasn't creating the weight loss she wanted.

While running long distances does burn body fat, you have to run for a very long time ...and you have to fuel correctly so that you can do so.

IN other words, don't rely on running to help you lose weight.

Running is fantastic for your heart health ❣️

And the perfect way to explore and reset for your mental well-being.

But it won't help you lose weight, particularly in midlife.

By working on analysing areas in her diet where she could cut back without sacrificing her ability to go out or enjoy food, she's made incredible progress.

If you want to find out how the Kickass Midlife Method can help transform your shape, DM the word info to find out more.

READ THIS IF YOU want to understand how your diet affects your fat cells...

One of the BIGGEST mistakes many women make is thinking that fat cells are created by eating fat.

🎈Fat cells are like balloons, they store energy.

So, if you're eating too much energy for your body's requirements - and these can come from fat, carbohydrates AND protein, it will get stored as fat.

The culprit is 9/10 from eating too many carbohydrates for your requirements, particularly fast-release carbs.

This causes the body fat cells to expand.

You can't overeat carbohydrates all week and then suddenly BURN it off by doing an intense workout. Intense workouts will burn the sugar in your blood, NOT in your fat cells.

Focus instead on this...

Eating a balanced intake of protein, slow-release carbohydrates and essential fatty acids.

Follow a structured programme of workouts that balance strength for muscle development, flexibility and parasympathetic nervous system reboots.

If you're interested in coaching that helps you to fit in motivating workouts with a Method that works to help you eat well and lose body fat, send me a DM with the word INFO and I'll send you some information.

Jenny Evans, 58, is a busy real estate relator from Florida.

She joined my online coaching because she was suffering from painful knees which meant that she couldn't run anymore.

With the added impact of hormone change, her body was changing and she was putting on weight.

👀 LOOK at the difference in four months!!

🎥 Sometimes, the needle on the scales might not move much but the visual proof tells a completely different story.

As does a tape measure....

Jenny looks fabulous, she's got more energy, her knees don't hurt as much AND she's completely changed her shape.

THIS is the Kickass Midlife Method in action.

NO calorie counting.

NO extreme exercise.

Want to create the same results for yourself? DM me the word Kickass to find out more.

FROM REKINDLING HER ENERGY TO TRAINING FOR THE ROUTE⁠
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Ingrid has now been training with me for 23 months. ⁠
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A busy working mum of one, she started online coaching as a way of fitting workouts into her busy schedule. ⁠
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And to get into better shape with better nutrition and workouts. ⁠
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She’s now done over 456 workouts with me and has built the strength to take on the incredible 2024 Tour de France Femmes with Zwift. ⁠
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It will see her riding every stage of the tour just one day ahead of the professionals. ⁠
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Inspirational stuff - chapeau! ⁠
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FROM REKINDLING HER ENERGY TO TRAINING FOR THE ROUTE

Ingrid has now been training with me for 23 months.

A busy working mum of one, she started online coaching as a way of fitting workouts into her busy schedule.

And to get into better shape with better nutrition and workouts.

She's now done over 456 workouts with me and has built the strength to take on the incredible 2024 Tour de France Femmes with Zwift.

It will see her riding every stage of the tour just one day ahead of the professionals.

Inspirational stuff - chapeau!

PIZZA WITHOUT THE POUNDS ...

Message me the word YUM to get access to my FREE kickass midlife method recipes - delicious foods that will help you to lose meno belly fat without dieting.

🍕You can have a protein-packed delicious pizza alternative by creating a tortilla LOADED with all your favourite ingredients.

Best of all, if you've got people who all prefer different ingredients, you can do half with one lot of ingredients, half with another.

I love salmon, sweet potato and dill.

Plus goats cheese, walnut and spinach.

What's your favourite topping?

THREE TIPS TO HELP YOU GET MOVING AGAIN...

Comment the word HELP below if you are fearful of movement and are interested in learning how to move well again without fear.

If you're fortunate to still have parents in your life, you are also more than likely able to see how aches and pains can start to inhibit movement and cause fear of movement.

The likelihood is, you've experienced it yourself.

I know that I have.

4 years ago, I had a disc extrusion and it was ABSOLUTE bloody agony!

I couldn't move, sit down to work or even turn over in bed.

And so I understand what it's like for that to create this feeling that you can't trust your body. Or that you need to protect it by not moving or doing anything that would ever cause such hideous pain again.

BUT the very best thing you can do is to MOVE ...I'm now running ultra marathons over mountains, can deadlift, jump off obstacles and anything else.

Here's my top 3 tips for regaining your confidence ...

1. Move every day starting with gentle walking outdoors. And always stand up from your desk every 20 minutes.

2. Squat...start building your glutes which are an important part of your core to help stabilise your back through creating strucutal integrity through the pelvis.

3. Stretch your quads and hip flexors...I've got a great stretch for this. Women's hip flexors - by which I mean the front of the legs get very tight because of the angle of our hips and sitting for long periods of time. THIS creates stress on the back.

I hope these help. I know how awful back pain can be.

THIS IS THE SECRET....

If you have a blowout weekend or skip exercise for a week, it doesn't matter!

It's being consistent, day in, day out, for weeks, months and years on end that makes the BIGGEST difference to your health and fitness ...and weight if that bothers you.

The reason you may have suddenly felt like you've put on weight at 50 plus maybe a little bit to do with hormone change. But it will mostly be due to overindulging consistently week in and week out.

Consistently, eating well most of the time, exercising and lifting weights (even if it's 15 minutes per day as it is with my method) will create sustainable, lasting change.

So, if you're feeling down about your weekend of not being strictly the healthiest don't. Know that you can create change with consistency.

Follow for more tips.

GROUP ONLINE TRAINING GETS RESULTS...

Jacqui, 51 was in great shape before she joined one of my group online coaching programmes.

But when you're in going through hormonal changes due to menopause, you can start getting 'fluffy fat', that increase in body fat that just seems to come form nowhere and won't budge.

Plus, associated symptoms of brain fog, low food and inertia.

With my group programmes Jacqui shed the body fat, increased muscle and refound her mojo.

If you want more info about my group online programmes send me the word 'KICKASS' To find out more.

RUNNING WON’T HELP YOU LOSE WEIGHT... ⁠
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READ how Kathryn, 53 has lost 6 kilos in 12 weeks...⁠
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Kathy is a busy mum of grown-up kids who is passionate about running but was not losing any weight despite training for half marathons. ⁠
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Here’s the thing though...running is FANTASTIC for your cardio health, for your mental well-being, and for giving you a sense of challenge and progress. ⁠
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BUT it won’t help you lose weight, even if it did when you were younger. ⁠
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You need to run for over 90 minutes to burn body fat...and then you need to eat or you can’t run anymore. So, you can see why that doesn’t work particularly if you’re a busy woman as you’d need to be running nonstop.⁠
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Instead, we focused on lifting weights and changing nutrition with a focus on the macros and getting sufficient quantities of the right macros in for Kathy’s body size and shape.⁠
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I think you’ll agree that it’s worked. ⁠
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If you want to finally do something for your body and health that is simple and works, send me the word INFO and I can send you more information about my coaching and how it can work for YOU.

RUNNING WON'T HELP YOU LOSE WEIGHT...

READ how Kathryn, 53 has lost 6 kilos in 12 weeks...

Kathy is a busy mum of grown-up kids who is passionate about running but was not losing any weight despite training for half marathons.

Here's the thing though...running is FANTASTIC for your cardio health, for your mental well-being, and for giving you a sense of challenge and progress.

BUT it won't help you lose weight, even if it did when you were younger.

You need to run for over 90 minutes to burn body fat...and then you need to eat or you can't run anymore. So, you can see why that doesn't work particularly if you're a busy woman as you'd need to be running nonstop.

Instead, we focused on lifting weights and changing nutrition with a focus on the macros and getting sufficient quantities of the right macros in for Kathy's body size and shape.

I think you'll agree that it's worked.

If you want to finally do something for your body and health that is simple and works, send me the word INFO and I can send you more information about my coaching and how it can work for YOU.

YOU'LL LEARN ALL ABOUT THIS AND HOW TO MAXIMISE STRENGTH AND WEIGHT LOSS WITH SHORT WORKOUTS in my four-week Summer Meno Blitz Challenge.

It starts 15th July...last time I ran a challenge like this it was only for 2 weeks and people lost up to 5cms off their waist!

Imagine what 4 weeks will do?!!

There's only 8 spaces left and registration closes on Thursday.

Are you on the Mirena coil and have NO idea where you are on your peri and menopause journey?

One of the things that come up often when discussing midlife hormonal pathways with new clients is being on the coil and not having any idea whether they are peri or post-menopause.

But having a blood test will not help. Your hormone levels can change from day to day if you're perimenopause.

A better rule of thumb is to go by the following factors:

Your age.

And the presence of symptoms associated with hormone change which can include migraines, hot flushes, difficulty sleeping, itchy skin/genitalia, an urgent need to urinate, brain fog, aching joints, lack of energy etc.

However, it can be helpful to get a blood test in midlife to scan for ...

Insulin resistance
Thyroid function
Low ferritin level,
Kidney and liver function
Diabetes

Always consult your GP or a private menopause practitioner for advice. It's worth noting that many GP surgeries now have specialist menopause specialists.

MONDAY INSPIRATION!

'It's transformed my confidence.'

Prioritising oneself is one of the biggest obstacles that mothers face when it comes to their own health and fitness.

It was affecting Corrine, 48, to the extent that she had begun to lose her self-confidence and was suffering from anxiety.

Within 4 months, she's refound her confidence, overcome anxiety and transformed her shape and fitness - to the point that she's even signed up for her first triathlon.

'As a mother, I was always putting myself last, in terms of what I ate and the time I gave to myself. I wanted to get me back and part of paying for Rachael's coaching was putting a value on that and myself - that I deserved it.
It's been so amazing, in terms of giving me my energy and confidence back and getting rid of anxiety.

And an amazing side win is my body shape has changed.

I've always felt like it's a bit vain to focus on aesthetics but I'm proud of what I've achieved and other people have commented on how good I look.

I've saved money with online coaching because I'm no longer looking for a quick fix dopamine hit to make myself feel better, like buying clothes or going out on a big night out.

I love how I look and how I feel and it's given me the confidence to take on my first triathlon.'

Well done Corrine! Number one step in creating change is understanding you bloody deserve it!

BBQS ....

Learn how to eat in a nutritious, delicious way so that never have to worry about putting on weight or avoiding social situations with my my four-week Summer Meno Blitz challenge kicking off on 15th July.

There are now only EIGHT spaces left and registration closes next week.

If you want to know more about it, send me the word 'challenge' and I'll send you over some information.

I WANT my clients to go to barbecues, go out for dinner, go on holiday, and go to festivals....to be fit, strong and healthy means also to be engaging in life.

Not living like you're on a juice retreat your whole life, avoiding social situations because you're worried about what to eat or drink.

Embrace life, learn how to eat nutritiously and deliciously with macros and you'll never have to worry about getting out of shape or avoiding going out again.

These meals on the pics will give you a big dose of deliciousness. And will be great for your body too!

REGAIN YOUR ENERGY AND YOUR WAISTLINE IN 28 DAYS...

ONLY 8 spaces left...you can even do this while you're away!

It's NOT too late to get in shape for your summer holiday...and for this to translate into ...

Improved health for life
More energy
Better sleep
Booting anxiety into touch
Better focus

DM me the word 'challenge' if you want to learn more.

It's not too late to get in shape or to rekindle your energy to enjoy the summer to the FULL!

If you're peri or past menopause, gaining fat around the belly, and struggling to sleep despite feeling TOTALLY wiped out, are common symptoms.

But within 28 days, you CAN turn these symptoms around, lose the meno belly bloat and feeling fantastic.

And best of all? You DON'T have to calorie count or do extreme workouts on this challenge.

You can even do it on holiday...without feeling like you're missing out.

So if you want to take charge of how you feel rather than your hormones controlling you and how you look, DM the word 'challenge' and let's get t his summer started!

Kickass!

Chilli Prawns and Quinoa - packed with protein for a power-boosting supper

This takes 10 minutes to make. Honestly.

Follow for more delicious recipes that will help you to lose weight without counting calories.

You DON'T need to have any culinary skills at all. Try it.

Put some quinoa in a pan with some salt and put it on to boil for 10 minutes.

Get a frying pan, chop some chilli and garlic. Add some olive oil to the pan and saute on a gentle heat for a few minutes (otherwise you'll burn the garlic).

Add the prawns on a higher heat, and toss regularly to turn the prawns. They usually take 2-4 minutes to cook depending on the size although you can tell once they turn grey to pink or that delicious coral colour.

Smother with fresh lemon and serve on the bed of quinoa - I like adding some cornichons to my quinoa.

Delicious.

Send me the word 'YUY" if you'd like some more power-packed protein recipes sent to you FREE.

What's the difference between lean body mass and muscle mass...and why do you need to know about muscle anyway? 🤷🏼‍♀️

💪🏽The more muscle you have, the less prone to injury and chronic disease you will be. And from a purely aesthetic point of view, you'll also look slimmer because muscle tissue is more compact than fat tissue.

🫣 But if you're in peri or post-menopause, you can lose a lot of muscle - between peri and post it can be up to 10%! Pilates, running, walking, yoga does NOT help you build new muscle.

Lean muscle mass is the weight of everything - organs, skin, bones, water and muscle mass.

Muscle mass is the weight or percentage of your body that are you skeletal muscles, or those that you can see.

Both are important indicators of both your health and your muscular fitness or strength.

Follow for more tips if you're a busy midlife woman who wants to stay kickass for life.

TANDOORI SALMON BAKE

DM the word YUM to receive my FREE recipes from June that pack lots of flavour, help manage menopause and prevent uncontrollable snacking.

This recipe is one of the most popular ones with the women I coach online because it is SIMPLE and QUICK to make.

1 tbsp greek yoghurt, mixed with 1 tsp each of cumin, turmeric and 1/2 chilli (more if, like me, you like things spicy).

Mix into the greek yoghurt, add a squeeze of lemon and season with salt. Alternatively, you can fry these spices (add to a cold pan and then heat the the oil) with mustard seeds too for more aromatic flavour.

Then baste a salmon fillet and leave for however long you've got.

Then simply place in a roasting tin, skin side down and roast for 7-10 minutes in the oven, gas mark 170.

Serve with wholegrain rice and some greens.

'I WANTED TO FEEL GREAT IN A BIKINI ON HOLIDAY - I ACHIEVED IT'

DM the word 'info' if you want to regain your body confidence WITHOUT restrictive dieting or endless exercise...even on holiday!

😮‍💨 🛑As a mum to two young children and with her own business, Rosie felt like she had no time to exercise or to think about eating nutritious food that would make her feel good.

😄🟢 With the Kickass Method online coaching, she learned how to fit in short workouts every day and transform the way she ate, so she no longer needed chocolate to keep her energy levels up.

🤸🏼‍♀️Best of all, she learned how to stay accountable and maintain consistency.

'Having the accountability of the coaching and being on the programme is really important to me for hitting goals and staying on track.
'My goal was to feel good in a bikini on holiday and it's worked!
'I've been able to hit the hotel gym and eat healthily without any effort on holiday too - I've loved it.'