Perimenopause Fitness Coach
Here to help you gorgeous peri-menopausal woman to look and feel your sexiest without exhausting workouts or silly diet pills. Nectaria xo
Burn that belly fat, get back your body shape, get back control. Let me show you how to work smarter, not harder!
08/02/2024
All you need is a science-backed METHOD that works for your new physiology!
We make it easy for ourselves by working out cleverly and effectively, eating the right stuff to nourish our bodies, support our hormones and fuel our workouts.
THIS is true self-care AND the best health insurance. 🤘🏾
I love my job, and I love coaching women into their new power bodies! It’s possible for all of us, want to find out more about the BellyBlaster? Comment ‘BellyBlaster’ below!
Hello perimenopause, we’re ready for you! 👯♀️
💪🏽💪🏿💪🏻
08/03/2023
Sssh, listen: I’ve got a little big message:
Every day is women’s day, and every day is men’s day. Today, however, is a day to highlight the need to bridge the gap in equality. It’s an urgent matter.
Us women, when given the space to safely BE true to their nature, will bring the necessary change and healing to the world, it’s what we do best.
But it’s not them and us. We’re equal but we’re not the same. Far from it. We compliment each other beautifully. I strongly believe that we can only bridge this gap with our men on our side, once they find their way back into their own true essence, their beautiful masculine energy.
Equally, us women need to find our way back to our divine feminine energy, embrace it and heal, so we can heal the world.
But first we need to dismantle this one toxic thing that has poisoned both women and men and disconnected all us from our true essence: the patriarchy.
Together!
Happy International Women’s Day!
👩🏿👱🏻♀️👩🏻🦰👩🏾🦳🧕🏽🧕🏻👵🏿👩🏻🦱👩🏼
No girls, it’s not inevitable. Same with gaining weight once we hit perimenopause. I totally get it, I’ve been there myself and managed to lose both inches off my waist and drop a dress size during perimenopause. The key is aligning your efforts with your new physiology, and i’m here to educate and inform you of how it’s done and what has worked so well for my peri girls.
The new BellyBlaster group starts in September and I can’t wait to have another group of wonderful women transform inside and out, get their confidence back, lose those inches and improve their symptoms along the way too! DM me for more information only if you are serious and committed to this wonderful 10 week program! It’s YOUR time. Love you!
Nectaria xo
Prep your protein, freeze it, then pour it over your salad, your pasta, your rice, put it in your sandwich. 30g in each portion! Simplify your days, boom! 💥☺️
Lessons from the visibility sprint challenge by my super business coach ! 🫶
No visibility, no business 🙈
Where do you find support?
I, just like the majority of women going through the perimenopause, seek support in groups of women. This is what research shows too! 🥹
We don’t turn to our partners (especially male), we know that there’s power in women’s groups!
Thank goodness for the social media, people are still SOCIAL in those groups, and actually very, very supportive. Make sure you join at least one and of course, my group ‘the Zesty Perimenopause’ is a welcoming, positive and uplifting space! 👍🏿👍🏻👍🏾
10/06/2022
Who’d like Fashion Friday tips and links to my latest treasure finds?
A lot of you are struggling with finding a new style that reflects your new body and wiser, sexier mind. 😉 You’re also looking for comfortable clothes that can be easily accessorised to create interesting looks! Most of you won’t know that I studied fashion after my business degree. But fitness won, and 10 years in, I’m still loving it BUT can’t help feeding my wardrobe that’s overflowing with aaall sorts of stuff: colourful hats, bold dresses, mega-comfy jumpsuits and lots of shoes that cover the colours of the rainbow 😂.
I’m also the eBay Queen (I’m so good at finding amazing pieces cheaply) 🤑and I looove it when my friends ask me to style them. I’ve styled for brand photoshoots as well, not just for my friends 😁.
So who’s up for a comfy summer ensemble? ☀️
06/06/2022
Happy Monday beautiful people! This jubilee weekend has felt like four Sundays in a row, I loved it, both with rain and sunshine…! ☔️☀️
Here’s a little recap from last week: we welcomed June with the Summer Bod Challenge. Hot, brand new workouts, summer music, accountability group, we’re giving it our all and having fun! 💪🏾💪🏼💪🏿
I’ve been sharing BellyBlaster clients results, peri life enhancing tips 😄 (and some personal stuff) through insta reels and TikTok daily, so check out my grid on .fitness.coach.
We welcomed 120 new members in our free Zesty Perimenopause group, thank you so much for sharing this with your peri friends! 😃 We had a live session on exercise intensity for women in perimenopause last Wednesday, how our periods and menstrual cycles change, and this week we’ll be talking about getting back out mojo/motivation. We’ll be getting practical again so come and join us in there!🤘🏾🤘🏼🤘🏽
(the link is in da bio)
Keep sending me your questions, I love hearing from you. 😊
Nectaria xo
No ovaries left behind! 😄 Why I do what I do with so much passion!… 🤘🏾🤘🏿🤘🏼
Weight training is the number one, most effective, most needed type of exercise in perimenopause and later on! It’s also the one type of exercise that will give you the sexy strong lean figure. But yes, start small, and build up gradually.
I’ve got a free workout in my free group, join us! 💪🏼💪🏿💪🏾🧡
25/05/2022
Tonight, Wednesday 25th May, 6pm UK time
Live and direct! 😉
www.facebook.com/groups/zestyperimenopause
Send me your questions, see you inside!
Nectaria xo
Here’s my view on and I’m going to make a few enemies here but I’m determined to always stay true to what I believe. Love you! x
From yesterday’s live class! Who’d like another one? 😃
Commit to the process and the lean transformation will inevitably come…! ☺️
21/02/2022
Prunes and yoghurt anyone? 😋
Reposting:
According to research by scientists at Penn University, eating 50 to 100 grams prunes daily for six months prevented total loss of bone density.
In post menopausal women, lower levels of estrogen can trigger a rise of oxidative stress and inflammation, increasing the risk of weakening bones that may lead to fractures.
The report suggests that women in their 40's can boost the body's ability to fight the impact impact of inflammation and oxidative stress on the body.
Prunes for dessert anyone?
There is another way. It's mindset over menopause.
12/02/2022
Today I received a message from an insta follower, saying that this is the kind of picture that causes women body insecurities! It caught me by surprise, I've never been called a fake in my 10 year fitness career. I sent her a personalised voice message to let her know that this 4 month transformation wasn't a magic pill, and that 4 months is a doable timeframe once you understand how to approach fitness (and indeed life) in perimenopause (which, another surprise, can last 7-10 years!).
So yes: April 2021 to July 2021. I put my theory to the test (together with 14 other women) and proved it. It's good news and I'm here to share it: I've identified 9 strategies that are vital for this kind of progress (in a steady, healthy pace) and I'm sharing them in a free webinar-class on Thursday 6pm UK time. Here it is:
https://us02web.zoom.us/meeting/register/tZcvdOqpqzIoHd2hrn-CTgyO6l5qmqEp9tvb
Join us to learn what these 9 strategies are (no magic pills as I always say), and to learn more about the BellyBlaster, which starts again on 1st March.
Love to you all, and I'm here to serve and support you. ☺️
Nectaria xo
11/02/2022
'How to effectively lose belly fat and weight in perimenopause' - the web-class!
It's not for fault and no you're not lazy. What worked 15 years ago no longer works, simply because our physiology and hormonal profile has changed.
In this class led by nationally awarded fitness professional Nectaria Pospori (that's meeeee!) you'll learn why we put on weight, especially around the waist, in the years before the menopause and what the 9 strategies are to get back to shape without diets, 'magic pills' or killer bootcamp classes.
Sign up below and remember to tag the women in your life who would benefit from it: :)
https://us02web.zoom.us/meeting/register/tZcvdOqpqzIoHd2hrn-CTgyO6l5qmqEp9tvb
Thank you beautiful people!
Nectaria xo
Welcome! You are invited to join a meeting: How to effectively lose belly fat and weight in perimenopause. After registering, you will receive a confirmation email about joining the meeting. It's not for fault and you're not lazy. What worked 15 years ago no longer works, simply because our physiology and hormonal profile has changed. In this class led by nationally awarded fitness professional Nectaria Pospori you'll learn why we put on weight, especially around the waist, in the years...
“Self-care is often a very unbeautiful thing.
It is making a spreadsheet of your debt and enforcing a morning routine and cooking yourself healthy meals and no longer just running from your problems and calling the distraction a solution.
It is often doing the ugliest thing that you have to do, like sweat through another workout or tell a toxic friend you don’t want to see them anymore or get a second job so you can have a savings account or figure out a way to accept yourself so that you’re not constantly exhausted from trying to be everything, all the time and then needing to take deliberate, mandated breaks from living to do basic things like drop some oil into a bath and read Marie Claire and turn your phone off for the day.
A world in which self-care has to be such a trendy topic is a world that is sick. Self-care should not be something we resort to because we are so absolutely exhausted that we need some reprieve from our own relentless internal pressure.
True self-care is not salt baths and chocolate cake, it is making the choice to build a life you don’t need to regularly escape from.
And that often takes doing the thing you least want to do.
It often means looking your failures and disappointments square in the eye and re-strategizing. It is not satiating your immediate desires. It is letting go. It is choosing new. It is disappointing some people. It is making sacrifices for others. It is living a way that other people won’t, so maybe you can live in a way that other people can’t.
It is letting yourself be normal. Regular. Unexceptional. It is sometimes having a dirty kitchen and deciding your ultimate goal in life isn’t going to be having abs and keeping up with your fake friends. It is deciding how much of your anxiety comes from not actualizing your latent potential, and how much comes from the way you were being trained to think before you even knew what was happening.
If you find yourself having to regularly indulge in consumer self-care, it’s because you are disconnected from actual self-care, which has very little to do with “treating yourself” and a whole lot do with parenting yourself and making choices for your long-term wellness.
It is no longer using your hectic and unreasonable life as justification for self-sabotage in the form of liquor and procrastination. It is learning how to stop trying to “fix yourself” and start trying to take care of yourself… and maybe finding that taking care lovingly attends to a lot of the problems you were trying to fix in the first place.
It means being the hero of your life, not the victim. It means rewiring what you have until your everyday life isn’t something you need therapy to recover from. It is no longer choosing a life that looks good over a life that feels good. It is giving the hell up on some goals so you can care about others. It is being honest even if that means you aren’t universally liked. It is meeting your own needs so you aren’t anxious and dependent on other people.
It is becoming the person you know you want and are meant to be. Someone who knows that salt baths and chocolate cake are ways to enjoy life – not escape from it.”
Brianna Wiest
21/01/2022
If we can bypass the fact that this was published by The Daily Mail 😂 then we can understand more about HRT, the GPS lack of knowledge and training and this new generation of peri menopausing women’s (that’s uuuus!) demand for better support! 💥 We must demand better!
👩🏾🦱👩🏻🦰🧕🏾👱🏻♀️👩🏽👩🏻🦳
Why do doctors know so little about natural HRT? KATE MUIR: It took me desperate years to get my hands on body-identical HRT. Stonewalled by my GP, and relying on the recommendations of friends, I tried to source my own HRT.
08/12/2021
Why we should talk about age shaming! ☺️
Why We Need To Talk About Sarah Jessica Parker’s Powerful Response to Age Shaming The star of the groundbreaking feminist show doesn't mind her gray hair or wrinkles, so why should anyone else?
Menopause vs Perimenopause!
Do you know the difference? 😀
Just because you’re not having hot flashes doesn’t mean you’re not in perimenopause. Know your symptoms girls, they are pretty unsuspecting, and worst of all, no one prepares us. So let’s empower ourselves by understanding our bodies and being in touch with them. 💪🏾💪🏼💪🏿🦾
There are some lovely professionals to follow in this space, who are on a mission to support women in perimenopause and beyond, and I’d recommend that you follow them and learn more and more. Today I’m introducing
(Doctor, specialising in menopause, perimenopause, lots of info on her account as well as Live on Instagram power hour sessions on Wednesdays)!
Her book ‘The Perimenopause Solution’ is so easy to read and so comprehensive! 📚
Also, if you’d like me to send you the list of 34 known symptoms DM me your email address! 📬☺️
Today’s quick-cheap-and-yummy dish:
‘MEXICAN RANCH EGGS with a GREEK TWIST’ (I can’t help adding fetta every time 😂)
Believe it or not, this is one of the recommended breakfasts in my BellyBlaster program for perimenopause.
🍳 HOW TO:
Pour half a tin of chopped tomatoes and a spoonful of olive oil to the frying pan, then add some spinach leaves, a few kalamata olives, fetta and stir. When the mixture is bubbling, crack two eggs on top, turn down the heat and cover so the eggs ‘steam’. Once the eggs are cooked to your desire, remove from the heat. 🥘
The Goodness Within: The satiation value is high, a fab mix of the holy grail of protein, fibre and fat, low carb, high macro and micro nutrient level and of course, it’s delicious!
Add some stir fried cavolo nero or kale to increase your veggie intake! This vegetable 🥬 prevents oxidative stress, induces detoxification enzymes, stimulates immune system, decrease the risk of cancers. Brassica vegetables also contain vitamins C and E, carotenoids and antioxidant enzymes such as catalase, superoxide dismutase (SOD) and peroxidase, these vegetables are a considerable source of antioxidants.
Blah blah blah just trust me and make it, you’ll love it! 😋
Tag a foodie friend who’d love this!
Nectaría xo
P.S. during my 8 week BellyBlaster program you’ll learn how to exercise and eat (deliciously) to burn the belly fat, build on beautiful lean muscle, tone up and support your hormone production. Get in touch if you’d like to find out more! 📱
Proud posture, strong body, well rested and energised:
It’s week 7 at the BellyBlaster and we’re feeling gooood! 💪🏿💪🏽💪🏼
Old exercise regimes and old ways of eating no longer work in perimenopause. The BellyBlaster program is designed to give you all the information so you can make sustainable changes for good and get real results that don’t feel forced or hard.
If you’re interested in being part of the next group do DM me, I’d love to hear from you.
Let’s do dis! 😃
27/09/2021
Very excited to be talking about fitness in peri menopause at this wonderful event organised by ! ☺️
An evening of period, peri and menopause conversation with COCKTAILS AND CANAPÉ (very important 😁) 🍹🍤🍡🍢
🗓 15th October, London.
Grab your tickets via !
‘The symptoms of perimenopause and menopause are made worse by the fat that’s stored around our waist and our belly.’ 😮
So working to ‘blast the belly fat’ isn’t vanity, it’s health (and as a side effect, sexiness too) 😎
My goal for you is that through my 8 Week Program you will lose inches of belly fat, get back into your shape, feel invigorated, motivated, improve the symptoms you’re experiencing from the perimenopause, feel prepared and empowered and get your confidence back.
💪🏿💪🏽💪🏻💪🏾
But with all the different things you’re trying and investing your energy into (when you do have any!) you might be wondering if the BellyBlaster is right for you. Or you may have lost hope.
So, is this you, perilicious woman?
•you’re in your late thirties to early fifties
•fat has started piling on your waist and it looks like it’s too happy there because it’s not going anywhere!
•your body shape has changed and your clothes feel and look differently
•you’re blaming yourself because you think you’re lazy and should be exercising more and eating less
•symptoms of perimenopause are making you feel out of control (poor sleep, anxiety, brain fog, heavy periods, joint pain, tiredness, lack of motivation…)
•you believe that there’s a smarter and more sustainable way to do this
DM me if you want more information, we start again on 2nd October! 🤪
20/09/2021
My lovely Olga’s testimonial left me in tears today (not that I need much to 😭 haha!).
Here are her wins from taking part in this unique 8-week program:
‘…this program gave me a tribe, a community of women going through the same things (I hear you!), which motivated me to join the workouts and to share my progresses, and quite soon I realised I was feeling cheerful and better within myself. I lost a few inches off my waist but mainly I felt better. I felt happier and invigorated. I would certainly recommend this program to any woman who’s starting to see the changes. It’s really good to learn to work with your body, not against it, you see the benefits. Plus Nectaria is just such a lovely person, you’ll feel really comfortable, I can’t recommend it enough.’
(See why I was crying??) 😂😂
If you’re ready to understand how to work SMART, not HARD during perimenopause and in harmony with your body, then you’re ready to claim back your body shape (slowly but surely), burn the belly fat and improve your peri menopause symptoms! Send me a DM ASAP, the 8-week BellyBlaster program starts again 2nd October! Love you! 🧡
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