Dance Fitness with Sam

Have you asked yourself these questions?

Would you add any others?

Give this protein power smoothie a try and let me know what you think in the comments

Foodie Friday

Here's 2 lush protein packed recipes for you to try.

Let me know your favourite in the comments

5 tips to help you reach your water goals, add your own in the comments:

We're ready to Line Dance!!!

7 ways to boost your protein intake, which ones will you use?

I have everything I need to be successful inside and out

🧘‍♀️✨ Feeling overwhelmed? Reducing stress is crucial for your overall health and well-being. High stress levels can lead to anxiety, depression, and even physical issues like heart disease and weakened immunity. Taking steps to manage stress can improve your mood, boost your energy, and enhance your quality of life.

Here are some quick tips to help you reduce stress:

Practice mindfulness or meditation
Exercise regularly
Get enough sleep
Stay connected with loved ones
Take breaks and prioritise self-care
You deserve to feel your best! 🌟

Comment below your favourite way to decrease stress.

🥬🍌💪 Start your day the green way with our Protein-Packed Smoothie! This delicious blend of spinach, banana, and plant-based protein is the perfect morning fuel. Not only is it packed with nutrients, but it also tastes amazing! Try it now and give your body the boost it needs. 🌱🍃

Ingredients

2 cubes frozen spinach
1 cup chosen milk
1 tablespoon of chia seeds
3/4 cup frozen strawberries
1 scoop protein powder

Blend all ingredients until smooth and enjoy!

Ready to feel the difference? Share your smoothie creations with us by tagging

Start your day right with this refreshing Avocado & Berry Blast Green Smoothie! 🥑🍓 Packed with protein and fiber, it's the perfect way to fuel your body and satisfy your taste buds. Want more delicious and nutritious recipes like this? Join my free group for weekly updates and exclusive content! 🌟👥

Unlock the full potential of your health with the power of protein! 🥗💪 From better sleep to enhanced brain function, discover how incorporating enough protein in your diet can transform your well-being. Want more tips and examples? Join my free group for exclusive insights and support! 🌟👥

"Commitment to myself, no matter what. 💪

Tell me you're perimenopausal without telling me!

Made a cup of tea this morning - normal you say!

Looked around the kitchen for said cup of tea couldn't find so thought I'd imagined making it.

Recoiled the kettle, which still had water in confirming the thought of imagination.

Poured the milk- serious deja vu! Looking round the kitchen - there's no cup of tea in sight.

Takes my breakfast into the room and sit down.

What is that on the tv unit?

MY CUP OF TEA!!!!!

Trust your deja vu! 🤣🤣🤣🤣

Last class for a couple of weeks today and it was SO MUCH FUN!!!
These ladies are bloody awesome! Love you all # # #

Due to popular demand, I have managed to secure our first block of Line Dancing at Hutton Rudby in August.

4 week block for £30 starting 15th August at 6pm and running for 4 weeks.

Head to my website https://www.fitnesswithsam.com/event-list to book.

Do you have trouble knowing what a healthy balanced meal looks like?

Do you know how much protein, fibre, fats you should be eating each meal?

Drop the comment MEAL below and I'll send you a 3 page cheat sheet which can help you ensure each meal is a healthy one.

Tonight, I have a FREE walking fitness class for you to some awesome country pop music!
Come and join me on zoom at 7.30 tonight and sign along to some great music whilst getting your steps in!
Comment country below and I'll send you the zoom link.

🧠 Menopause & Brain Fog 🧠

Are you finding it harder to concentrate or remember things lately?

You're not alone. Brain fog is a common symptom of menopause, characterised by forgetfulness, difficulty focusing, and mental fatigue. Hormonal changes, sleep disturbances, and stress can all contribute to this frustrating experience.

The good news is that there are ways to clear the fog! Incorporating brain-boosting foods like berries, fatty fish, and leafy greens into your diet can support cognitive function. Taking breaks, practicing mindfulness, and ensuring quality sleep are also essential for mental clarity.

🔥 Menopause & Hot Flushes 🔥

Hot flushes are one of the most common and uncomfortable symptoms of menopause. These sudden waves of heat can strike at any time, leaving you sweaty, red-faced, and frustrated. They're caused by hormonal fluctuations that affect your body's temperature regulation.

But there's good news! There are effective ways to manage hot flushes. Staying cool, dressing in layers, and practicing deep breathing techniques can help. Nutrition also plays a vital role. Foods rich in phytoestrogens, such as soy and flaxseed, can help balance hormones. Staying hydrated and avoiding triggers like caffeine and spicy foods can make a big difference too.

🌙 Menopause & Sleep 🌙

Did you know that menopause can significantly impact your sleep? Many women experience insomnia, night sweats, and frequent awakenings due to hormonal changes. The decrease in oestrogen and progesterone can lead to sleep disturbances, leaving you feeling exhausted and irritable during the day.

But don't worry, there are ways to improve your sleep quality during menopause!

Establishing a bedtime routine, keeping your bedroom cool, and practicing relaxation techniques can help. Nutrition also plays a crucial role in managing sleep issues. Foods rich in magnesium, calcium, and tryptophan can promote better sleep. Hydration is essential too, but try to limit fluids close to bedtime to reduce nighttime awakenings.

CANCELLED

Today's classes have been cancelled due to illness - sorry!

Menopause and weight gain can be a challenging combination for many women. As our bodies go through hormonal changes, weight management becomes more difficult.

Here are three reasons why women struggle with weight during menopause:

Hormonal Changes: The decline in oestrogen levels can lead to an increase in fat storage, especially around the abdomen.

Slower Metabolism: As we age, our metabolism naturally slows down, making it easier to gain weight and harder to lose it.

Muscle Loss: Menopause can result in a loss of muscle mass, which reduces the number of calories our bodies burn at rest.

Why is water so important during menopause?

Let's be real – our bodies are more than 75% water, which basically makes us walking water balloons. Neglecting our water intake can lead to a parade of symptoms that look an awful lot like menopausal ones. For example:

Joints: When you're dehydrated, your joints can feel like rusty hinges – inflamed and painful.

Skin: Picture a luscious, ripe plum – firm, plump, and soft. Now think of a prune – rough, wrinkly, and tough. That's dehydration for you! Plus, it can make your skin itch like crazy.

Mood: Dehydration can transform you into an emotional rollercoaster, causing mood swings, anxiety, and stress palpitations. Yikes!

Memory: If you're feeling fuzzier than a TV without signal and more forgetful than a goldfish, dehydration might be to blame.

Headaches: That pounding headache could be your brain's way of saying, "Hey, I'm parched over here!"

Constipation/Bloating: Dehydration can slow down your gut's motility and elimination, turning your digestive system into a traffic jam.

Hot Flushes: Dehydration messes with your nervous system, which can trigger hot flushes. And if you're sweating like a sauna with these flushes, you're losing even more water. Vicious circle, anyone?

Fatigue: Feeling like you’ve run a marathon without leaving your couch? Dehydration can sap your energy levels.

Bladder Problems and Infections: A dry bladder is an irritable bladder. Drink up to keep it happy!

Night Palpitations: Those nighttime heart races could be dehydration in disguise, especially if you're sweating buckets in your sleep.

Now, you'd think drinking water would be easy-peasy, but many of us struggle with it. Some of us just don't like the taste, and guzzling down too much tea, coffee, alcohol, or fizzy drinks can actually flush water out of your body, making things worse. Fitting in water during the workday can be tough, so I've got a little plan that might help.

Just a heads-up: fizzy water and flavoured water with sugar or artificial sweeteners don't count towards your daily intake. And ice-cold water can disrupt your digestion – room temperature or warm is the way to go. If you're not a plain water fan, start by adding one glass a day for a few days and gradually increase your intake. Jumping straight into a gallon-a-day habit might have you running to the toilet all day, but easing into it will let your kidneys adapt. Cheers to staying hydrated!

🌸 Understanding Menopause 🌸

As I'm beginning the journey into the next stage of my life, whilst the information out there is increasing, there is still a shortage, so I thought I'd help with that.

Swipe through to learn about the stages of menopause, common signs and symptoms, and what menopause truly is. Empower yourself with knowledge and take charge of your health journey!

Ready to dive deeper? Follow for more information and sign up for my 5-day Menopause and Nutrition Course to support your wellness during this transformative time. 💪✨

https://dashboard.mailerlite.com/forms/431713/125208860791146404/share

🌞COMMENT FPFLOW to book

Fitness Pilates Summer Solstice Flow Class this week!🌞

Fitness Pilates Summer Solstice Flow Masterclass- 45 minute masterclass using 360 degree sequences and functional Fitness Pilates moves and finishing with a guided meditation as the sun sets.

Friday 21st June 9pm

☀️360 Fitness Pilates Flow Sequences
☀️Breathwork & Intention Setting.
☀️Smooth Transitions.
☀️Celebrating the start of summer with a beautiful FP Class and meditation

See you there!

Step & Sculpt today was great.
We started working on 2 routines, starting off with the basic version of some steps, ready to complicate them a bit next week.
We finished off with a Freaky 40 Tabata style - 4 exercises x 40 secs each with 40 sec rest 4 rounds.

Well done, everyone. 👏

What's on today: