Coffee, then Lift   -  Blog

Now I don't want to get blamed for click bait here but...

The best workout for YOU is one that you enjoy.

You don't need to run, unless you enjoy running.

You don't need to do HIIT workouts, unless you enjoy doing HIIT workouts

You don't need to stay in the 'Fat Burning Zone' on a crosstrainer for 30 minutes, unless you like using the crosstrainer.

You get the picture right?

You should do activities you enjoy, there are SO many to chose from.  Cycling, Crossfit, Yoga, Swimming, Zumba, Boxing... the list goes on and on.  

Secondly, a good workout is not about how many calories you burn or how sweaty you get.  Its definitely not about how sore your body is the next day or forcing yourself to slog out and "Do the work" 7 days a week because of #hussleculture.

From a health perspective we should all be aiming for a minimum of 8k steps per day (or cardio equivalent) and do some Resistance training a few times a week for general health and wellbeing.  Resistance training as has proven to reduce your risk of all-cause mortality by almost 20% and combined with some form of cardio (walking and getting in your steps included) increases not only your longevity but your quality of life.

Suze X

Lets get real, we don't talk about Perimenopause or Menopause enough as a society even though half of the population is going to go through this. When it is talked about its all about Hot Flashes and Night Sweats, talked in hushed tones and never in public because of the shame of getting old that apparently we as women are not allowed to do naturally and with grace.  Even more concerning is the lack of studies in the medical profession around Menopause, leaving our GP's and Health Care professionals with limited knowledge to be able to help us as we go through this phase of life. 

Excuse me but, screw that.  The more informed we can be the more empowered we will be as we understand what is going on with our bodies, know that we aren't going crazy and how we can approach fat loss goals and exercise in a different way to support us.

What is the difference between Perimenopause and Menopause?

Perimenopause means "around menopause" and refers to the time during which your body makes the natural transition to menopause, marking the end of the reproductive years. This time can last anywhere from 5 - 10 years and it begins when you start having symptoms.  It can also start as early as your late 30's-early 40's, it's not strictly for the 45 year olds and over.  

Menopause is 12 months to the day after your last period. From then on you are postmenopausal.

So what actually happens in Perimenopause is sex hormones Oestrogen and Progesteron starts to rise and fall, creating the plethora of symptoms we can experience, some of which you may have had NO IDEA that were related to Perimenopause.

Symptoms List (get ready, it's a long one)

• Allergies

• Anxiety

• Bloating

• Breast Tenderness

• Body Odour Changes

• Brain Fog

• Burning Mouth Syndrome

• Depression

• Digestive Issues

• Dizziness

• Electric Shock Sensation

• Fatigue

• Feelings of Dread

• Formication (sensation of something crawling on you)

• Hot Flushes

• Hair Changes

• Headaches/Migraines

• Incontinence/UTI's

• Insomnia

• Irregular or Rapid Heartbeat

• Irregular Periods

• Irritability or Rage

• Itchy Skin

• Joint Pain

• Loss of Libido

• Mood Swings

• Muscle Tension

• Night Sweats

• Oral Problems

• Paraesthesia (pins and needles)

• Vaginal Dryness

• Weakened Fingernails

• Weight Gain

• Osteoporosis 

So if you thought you were going crazy because of some of the above symptoms I promise you, you're not alone.  You may experience several of these symptoms and quite extreme or you  may only have a couple and quite mild. It's different for everyone but it is real and you can treat some of these too.  I will discuss some ways you can overcome these symptoms but PLEASE, always discuss your concerns with your health care provider as I am not a doctor.

If you have Anxiety, Mood Swings and Depression? This could be a sign of low iron and I recommend getting your iron levels checked.

Insomnia? As we age our melatonin secretion decreases.  Pair this with night sweats and it can be tough to sleep. Try and regulate your circadian rhythm by getting in the sun in the morning and having a good bedtime routine in the evening with a regualr bedtime time.

Night Sweats? These usually happen around 2 - 4am and it is your liver working to rid your body of toxins via sweat.  When we reach Menopause our liver has shrunk by up to 40%. This means its harder to process toxins from our body, that may be why you find your hangovers are worse after an extra glass of wine. Other things that load our liver are Ultra Processed Foods, Alcohol, Fake Sugars, Stress.  See how you can make dietary changes and you may just reduce those Night Sweats.  Note: night sweats can result from other various causes, including hormonal changes, infections, medications and other underlying health issues so it is also important to discuss them with your GP.

Fatigued? Again check your iron levels but also your Thyroid function. Our up and down hormones can affect this.

If you are here because of the most common complaint - weight gain? Think about everything you have just read.  Then tell me how you are supposed to be on a diet in a fat loss phase while feeling tired, depressed, angry, sore,  etc.  It's much easier to spend our time sitting in front of the TV with a bowl of chips and a couple rows of chocolate every night, maybe a wine too?

These changes in our physical wellbeing are going to affect our habits.  Over time these habits will induce weight gain. The problem is it happens slowly and then a year later you are wondering "How did this happen and why can't I lose weight"

The things you used to do don't work anymore and you end up in a yo-yo cycle of restricting and binging.  I promise you it can be overcome but YOU need to be ready and willing to make the changes.

The main thing I have learned while digging into the literature is that everything is connected.  The way to treat the symptoms is to start with the basics.  Eat a healthy well balanced diet, get enough good quality sleep and exercise.

If you want to know the best way to eat and workout to feel more energized AND lose that belly fat, sign up for my 6 week program now!

I hate to break it to you but... the act of removing Gluten from your diet isn't a quick fix to fat loss.  

"But I read that eating gluten free is healthier, so if I swap normal donuts for gluten free ones I should lose weight?"

Yes, eating gluten free is better for your body but only for 1% of the worlds population who have Coeliac Disease.  And all donuts are high in calories regardless on whether they are gluten free or not.

When a person with Coeliac disease eats gluten  (a protein found in wheat, barley and rye) their immune system attacks it's own tissues and damages the gut (small intestine) and affects the absorption of nutrients.  It can cause a range of symptoms, including brain fog, exhaustion, diarrhoea, abdominal pain and bloating.  For people with a gluten intolerance, they can have the same range of symptoms, minus the internal damage to the gut.

What happens when you cut out gluten?  If you are Coeliac, you start to heal your gut and remove living with those symptoms every day. Seeing your GP, GI specialist and/or Registered Dietitian is recommended so you can test for any deficiencies (a common one is having low Iron or B12 levels) as you may need to supplement them in addition to a diet change.  

As far as Fat Loss goes and the topic of donuts, well I can help with that - whether you are gluten free or not!  

Click on the application and we'll go from there

Suze X

For when you feel like something sweet while sticking to your calorie and protein targets:  

Calories 450, Protein 35g

1 serve Protein Powder (I have used Cookies and Cream, but Vanilla works just as well)

125g Plain Greek Yoghurt

17 Roasted Unsalted Almonds 

1 tsp chopped Peanuts

1 - 2 small pieces of Gluten Free Brownie  - about 30g (I have used the Original Foods Baking Co Bite Me Brownies here)

Mix yoghurt and protein powder together in a bowl, top with nuts and broken up brownie pieces. 

Enjoy!