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The Health and Fitness Coach

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Felixstowe
The Health and Fitness Coach

Holistic Hormone Health Coach For Women 40+ | Simple & Sustainable Fat Loss | No Fail Guarantee
(8)

24/07/2024

🙌 Excited for this week's final comp of the first half of the season 💖

With in Manchester Sunday 28th July.

Mostly I am excited to complete my mission that started all the way back in 2020

Igave birth to my third child in April 2020, right after the Covid lockdown hit.

He was born clinically dead, kept in the ICU for 4 months.

I was given two options; to stay with him and not see my husband and 2 other children, or to leave and not be let back in to be with my dying newborn.

I chose to stay and for 4 months lived on cold hospital food (staff was kept to a bare minimum) without even a toaster or kettle. Just chips and cold pasta most days.

I slept around 3 hours a night, for fear that my baby Thomas would pass whilst I was asleep.

He died 8 times in the hospital and I was prepared daily he would not come home.

My body and mental health fell into complete disrepair. I gained huge amounts of weight, lost my muscle mass and fell into depression whilst trying to keep going

(not allowed any physical contact, Not even a hug to get me through)

He is our miracle baby as he made it through, and I brought him home August 2020.

However, by the time I left the hospital and the box room I spent 24/7 in, I was probably the most unhealthy I have ever been.

I then discovered on leaving and having my own health checkups due to the trauma of the labour and that I had stage 1 cervical cancer and had to go through various procedures and treatments to be clear.

This led me to two choices:

❌️ Give up and declare myself overweight, unhealthy, disease ridden and a complete right off.

Or

✅️ Prove to my now three boys that anything is possible, regardless of the trauma and condition your body and mind goes through

And now here I am. I now work as a Health Coach and PT helping other women who have gone through trauma and cancer to survive and thrive in their mind and body. And I represent what I teach everyday to them and to my children.

See you on stage Sunday 😘

uk .sue.pro

20/07/2024

💕🙌 𝗜 𝗰𝗮𝗻𝗻𝗼𝘁 𝗯𝗲𝗹𝗶𝗲𝘃𝗲 𝗜 𝗰𝗮𝗻 𝗻𝗼𝘄 𝗰𝗮𝗹𝗹 𝗺𝘆𝘀𝗲𝗹𝗳 𝗮 𝗣𝗥𝗢 𝗔𝗧𝗛𝗟𝗘𝗧𝗘 𝗜𝗡 𝗕𝗢𝗗𝗬𝗕𝗨𝗜𝗟𝗗𝗜𝗡𝗚 🤩💖

A massive day at in Wales

1st Athletic Wellness
2nd Figure Athletic
3rd Athletic bikini
2x British Finals invites

And I was awarded my PRO CARD just to top it all off.

Anyone that says that the discipline of this sport isn't worth the effort.....

Well all I can say is as someone who has come from anorexia to obesity, body dysmorphia and depression....

To being the happiest and healthiest of my life and being rewarded for the choices I've made to LOVE not HARM my body...

It just goes to show us MUMS ABSOLUTELY CAN no matter where you've come from ❤️🙌

A VERY SUCCESSFUL DAY

Thank you to

Husband
Posing .sue.pro
Coach .fafpros
Bikini .uk
Shoes and
Nails
Hair and makeup
Gyn

And everyone else who has been a part of this journey including my phenomenal clients who inspire me daily to be better for them a day help them more on their journeys in body transformation too

18/07/2024

**Behind the Scenes of Bodybuilding: The Unseen Beauty**

With my next competition in Wales just around the corner this Saturday

I wanted to share a glimpse into the side of bodybuilding that doesn’t often make it to Instagram.

You see the perfectly sculpted physiques on stage, the dazzling smiles, and the glitzy bikinis
..but there’s so much more to this journey than those few moments in the spotlight. 💪✨

Most mornings, I’m up at 5am, bleary-eyed and barely awake, slipping into my hair bonnet and hopping onto my exercise bike.

The house is still dark and quiet, and there’s a comforting solitude in these early hours, even as I yawn my head off and push through my cardio session.

It’s not glamorous, but it’s part of the process. 🚴‍♀️🌙

Then there’s the diet. Oh, the diet.

While everyone else enjoys their delicious-looking meals, I’m often left with my meticulously measured portions of chicken and olive oil.

Trust me, it doesn’t always look or taste as good as what others are having. But each bite is a step closer to my goal, and that’s what keeps me going. 🥦🍗🥔

After the gym, I’m a sweaty, hot mess.

My hair is plastered to my forehead, my face flushed, and my clothes sticking to me. It’s not the polished image you see on stage, but it’s real.

It’s the raw, unfiltered version of this journey. And it’s beautiful in its own way because it’s a testament to the hard work and dedication this sport demands. 🥵🏋️‍♀️

The emotional rewards, though, are indescribable.

Every early morning, every meal prep, every drop of sweat is an investment in myself.

It’s a daily reminder of my strength, resilience, and determination. The stage might be where the world sees the results, but it’s in these quiet, unglamorous moments that the true beauty of bodybuilding lies. 🌟❤️
uksue.pro

fafpros

16/07/2024

🤎 Every ending is just a new beginning 🤎

As athletes, we know that when one goal is achieved, another rises on the horizon.

⚽️ Like England in the Euros finals, what matters is the unwavering focus on what's next, not what has been.
.... Yesterday's results fuel tomorrow's ambitions. Eyes forward, hearts determined 👊

See you Saturday 20th in Bridgend with Uk ultimate physiques
uksue.pro

fafpros

10/07/2024

💪✨ Women often worry more about how others see them than how they see themselves. And I used to too...

This is even more intense in bodybuilding, where societal judgment and criticism come into play.

🌟 one thing I have definitely come across in my journey is the social stigma of what female beauty "should be"

As a Figure Athlete, I challenge the traditional beauty standards, facing stereotypes that label me as "unfeminine."

These narrow definitions undermine the sheer hard work and dedication that women in this sport put in!

Women in ALL classes of bodybuilding often face isolation and negative comments...
..but overcoming this stigma is key to my journey.....

If i listened to any of them, Id be allowing someone else's insecurities to affect my success.

💥 At The Health and Fitness Coach I empower women to rise above societal judgments with courage, self-confidence, and resilience.

And sometimes i have to remins myaelf of this!!

Bodybuilding helps redefine beauty, celebrating strength, dedication, and discipline.

By embracing our unique physiques, we as female bodybuilders can HOPEFULLY inspire others to challenge stereotypes and embrace authenticity in themselves.

👑 Society must recognize and celebrate the diverse beauty of female bodies, fostering acceptance and inclusivity.

Let's break down barriers and support women in pursuing their dreams, redefining femininity along the way.

💪I, alongside every other woman in bodybuilding showcase immense dedication and willpower.

It’s not an easy journey, (and as ypu can see there are moments where I feel I am at my absolute limit)
.. but the strength I see in tjose who have come before me is truly inspiring.

Keep pushing boundaries and embracing your power!

Can't wait to embrace mine thos Sunday 14th July with in Coventry
uk

sue.profafpros

08/07/2024

JOIN ME AT 14th July!! 🫶 Competing in a bodybuilding federation is an incredible achievement, and AMAZING feeling...BUT...
..Success in one comp is not an excuse for complacency

🏆💪 Success isn't even a final destination; it's a stepping stone.

Staying hungry, maintaining discipline, and continuously pushing your limits are key to dominating the next competition.

No matter how good a win or a placing feels, my eye is always on the next.

Remember, champions are made in the off-season, in the in-between moments.

The time on stage is 0.1% of the overall journey.

🤩 So just because you smashed that 0.1% DOESN'T give you carte blanche to go and bu**er up the other 99.9% for the next competition

Keep grinding, stay focused, and never settle! 🙌

I'll see you on the 14th July in Coventry

Can't wait for my incredible glamup with the beautiful and

Posing .sue.pro
Lashes and nails
Bikini .uk
Shoes
Jewellery

27/06/2024

❤️ The female body is truly remarkable! 🌟

Not only can it create and nurture new life, bringing babies into the world, but it also has the incredible ability to transform into phenomenal shapes through bodybuilding and athleticism.

From the miracle of birth to achieving peak physical performance, women continually show the world just how powerful and versatile their bodies can be. 💪

Dedication and discipline are key to both motherhood and bodybuilding competition training.

There are so many similarities, all of which come down to caring for your body through movement, rest, and nourishment.

Whether nurturing a child or sculpting muscles, it's all about commitment to health and well-being. 🌿

With 3 days to go until my first comp of the season, I continue to nurture my body (not in the same way)

But with the same care and love I did 8 years ago when preparing for the Borth of baby no.1 ❤️🫶

Love your body always and it will always love you back

fafproshealth.and.fitness.coach

uk

20/06/2024

The secret of letting go is knowing that life will give you something better than whatever it asks you to give up.

That’s the secret of letting go. It’s the secret of being fearless.

It’s the secret of being at peace with yourself.

Because when we realize that life is one whole beautiful movement that cannot contradict itself...

..that it is not in conflict with anything it does within itself, and that we as human beings have the ground of that very life as the stuff of our soul...

Then you tell me, why is it that when things come along that we don’t want, we resist them?

The answer is simple:

Because we think life has come to take something away from us.

And on one hand, yes, it has, but it never takes away without giving something better.

Surround yourself with people who see life like you do.

Your dream is waiting for you.
We both know that.

❤️

19/06/2024

🌟 You told me I looked like a man ... The question isn't who's going to let me; it's who's going to stop me 💪

I'm on an incredible journey to compete in a Figure Competition, pushing my limits

Some people say that having muscle makes me look masculine, but why does being toned mean I lose my femininity?

🥰 To all the women out there looking to build muscle: Strength and beauty go hand in hand.

I'm still passionate, loving, and full of feminine desires.

By embracing our feminine power as potent in its own right, we can use it with genuine assurance and determination, drawing upon it when we are in fear, feel powerless, or are challenged. 🫶

Strong women dream big, set extraordinary goals, and go for them with enthusiasm.

🤜 Never censor yourself; let it all come to the surface. Examine your life from every angle and make it worth living.

I realized a long time ago that I'm not willing to live a dull, expected life – ❤️‍🔥🎖 that's not what I want for myself. I want to surprise myself continually. I also want to delight in myself and my audacity to claim the life I deserve.

Building muscle makes me a stronger woman. Let's redefine what it means to be powerful and feminine together. 💖

"And one day she discovered that she was fierce and strong, and full of fire and that not even she could hold herself back because her passion burned brighter than her fears."

- Marcus Antonius (Mark Antony)

uk

fafpros sue.pro

17/06/2024

*****I've been absent on socials and you’ve all been asking why*****

❤️......well I'm BACK.....and with just 13 days to go until my first comp of the season I've been prioritising my focus ❤️

We all go through different seasons in life in which we focus on different areas of life

Family
Friends
Business
Body
Rest
Adventure
Growth

And it doesn't mean that we have to give up hope of ever coming back to areas that may have been put on pause for a while....

It just means that like the seasons, your priorities change given different days, months and years

The last 10 weeks have been a huge focus on getting into shape for my first comp of the season 30th June PCA in Birmingham UK

And so I decided to focus on body, current clients and family and the rest has been on pause..

But I'm glad to be back and now sharing my journey in the last 2 weeks of prep ....
❤️‍🔥 35.5cm lost so far 🎉
Thank you.for all the support and messages I have received in my absence...

Your love and wishes have been a blessing 💓❤️💗
Updates to come tomorrow with all competition dates for those who have asked to come and support....
We are bringing home the gold ✨️ 💛 🙌 🏆🎖🏅
uk

fafpros

💕💪 🏆

10/05/2024

My client retreat day 4 - we experienced Tibumana Waterfall, embodying the spiritual energy and wonder of Bali🌊💫.

Falls evoke a sense of awe and upliftment in many 💖.

Amid life's hustle, we often overlook their profound impact 🏞️

Yet, for those who pause and immerse themselves, waterfalls offer a gateway to spiritual expansion 🌈.

Today we tuned I with the unseen realms of the water and the flow of vitality and life that came from it...
...today we find validation and deeper connection through these majestic cascades 🌌

Liminal spaces like waterfalls offer glimpses into the transcendent, enriching of our spiritual journey

And the physical and emotional lightness that is realised when we leave our fears to fall...

If you'd like to work together on your health and body transformation, fat loss and energy uplift
... whilst experiencing The Health and Fitness Coach Retreats...

DM me "FALL" for more info

💖

05/05/2024

🌴✨ Escape stress, embrace serenity - Bali here we come! 🌺

Taking my amazing clients for 8 days in paradise for a destress!

Picked up the first lot here at Heathrow, en route to Bali for our annual retreat of pure magic.

From soothing yoga sessions, spritual temple healing, community coaching, private chef, to breathtaking mountain sunrises and waterfall swims, every moment is a step towards rejuvenation.

🧘‍♀️⛰️ And let's not forget the unforgettable sunset boat trips—pure bliss! 🌅✨

In Bali, with The Health and Fitness Coach Retreat it's not just about physical relaxation, but also spiritual healing. 🙏

From sacred temples to tranquil rice fields, every corner whispers peace. 💫

Can't wait to emerge my clients in this journey of rest, relaxation, and recharge. 💆‍♀️✨

DM me to learn more about our 2025 retreat! 💌

🌴

04/05/2024

***18 hours flying worth of food*** 👇 How to eat well on a longhaul flight to Bali....

All frozen (so defrosts during flight and fresh to eat)

Chicken
Venison
Vegetables
Protein yogurt
Rice

All delish
All homemade
All in my macro needs

All solids ..... so no security issues 🥰

Why start the cycle of airport junk food when you can bring your own.

Bali here we come for The Health and Fitness Coach annual retreat 🥰

24/04/2024

**𝗡𝗮𝘃𝗶𝗴𝗮𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗨𝗻𝗳𝗼𝗿𝗲𝘀𝗲𝗲𝗻 𝗥𝗲𝗮𝗹𝗶𝘁𝗶𝗲𝘀 𝗼𝗳 𝗣𝗲𝗿𝗶-𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲: 𝗠𝘆 𝗝𝗼𝘂𝗿𝗻𝗲𝘆 𝗜𝘀 𝘆𝗼𝘂𝗿 𝗷𝗼𝘂𝗿𝗻𝗲𝘆**

Entering peri-menopause, I thought I had a grasp on what to expect.

Hot flushes and night sweats seemed manageable, but nothing prepared me for the rollercoaster of symptoms that ensued. 🎢

The onset of severe migraines, leaving me disabled for 24 hours every fortnight, caught me off guard. 💔

I anticipated irregular periods, but not the relentless bleeding three weeks out of four, or the excruciating period pain that left me seeking relief from a sympathetic GP. 💉

Dizziness and nausea became unwelcome companions, demanding frequent breaks throughout the day. 😔

Emotionally, I felt like a stranger to myself. Crying at the drop of a hat, boiling with irrational rage—it was as if my emotions were on a tumultuous rollercoaster ride. 😭😡

No One Told Me it could be like this.

The lack of awareness about the severity of these symptoms left me feeling isolated.

Had I known, I could have better navigated the challenges and minimized disruptions to my life and relationships. 🌟

From forgetfulness to weight gain, the list of minor yet impactful side effects seemed endless.

But through it all, I've learned the importance of self-care, advocacy, and seeking support from fellow warriors on this journey. 💪

Let's break the silence on peri-menopause and empower each other to navigate its complexities with grace and resilience. 💖

You are not alone.

𝗜𝗳 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝗲𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹, 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹, 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗮𝗹, 𝗮𝗻𝗱 𝗺𝗼𝗿𝗮𝗹 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗷𝗼𝘂𝗿𝗻𝗲𝘆 𝘁𝗼 𝗮 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿, 𝗵𝗮𝗽𝗽𝗶𝗲𝗿 𝘆𝗼𝘂...
.. 𝗳𝗿𝗼𝗺 𝗮 𝗣𝗧 𝗮𝗻𝗱 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗶𝘀𝘁 𝘄𝗵𝗼'𝘀 𝘄𝗲𝗮𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲 𝘁-𝘀𝗵𝗶𝗿𝘁, 𝘁𝗵𝗲𝗻 𝗰𝗼𝗺𝗺𝗲𝗻𝘁 𝘄𝗶𝘁𝗵 𝗮 🙋‍♀️ 𝗯𝗲𝗹𝗼𝘄.

🌸

22/04/2024

Exercising in peri-menopause is SO important BUT is like trying to wrangle a herd of cats—sometimes it feels like you're herding thoughts more than movements! 🐱

One minute you're power-walking like a pro, the next you're convinced your yoga mat is secretly a banana peel. 🍌

It's all part of the adventure!

Just remember, even if your jumping jacks resemble more of a gentle sway, every step counts. 💃

And hey, if you accidentally mix up your Zumba moves with interpretive dance, just own it! 💃

Menopause may throw some curveballs, but laughter and a little shimmy-shake can make any workout a blast. 🎉

Let's get sweating and giggling, because who says fitness can't be fun, especially when you're dodging hot flashes like a pro! 🔥

So prioritizing movement and sleep, nurturing your liver health, and maintaining muscle tone are all key strategies for managing peri-menopause-related weight gain.

If you’re tired of ineffective diets and workouts, it’s time for a new approach tailored to your body’s changing needs.

By addressing everything holistically from sleep to nutrition, and lifestyle factors, we can empower ourselves to navigate peri-menopause with grace and resilience.

Join me on this journey of discovery and transformation. Together, we can embrace peri-menopause as a time of growth and vitality, rather than a battle against our bodies.

Here’s to thriving through menopause and beyond!

--------------------

Message me THRIVE for more details about my Un-Meno-Pause Your Life Programs💪✨

---------------------

10/04/2024

🚨 ATTENTION LADIES 🚨 Here's your playbook on how to handle the mid-life midrif "none of my pants fit" belly spread, that we spoke about yesterday! 👇

1. **Know Thyself**: Get checked out by your doc to rule out any sneaky health issues. Thyroid, iron, B12—let's make sure everything's running smoothly under the hood.

2. **Say No to Crash Diets**: Restrictive diets? Ain't nobody got time for that! Let's keep those bones strong and our metabolism humming with a balanced approach to eating.

3. **Chow Down, Not Around**: Opt for regular meals over constant snacking to keep those blood sugar levels in check. Your pancreas will thank you.

4. **Carb Conscious**: Consider a lower carb approach to keep hormones in check. Think balance, not deprivation!

5. **Sleep Tight**: Prioritize quality shut-eye to keep cortisol levels in check and cravings at bay. Plus, who doesn't love a good night's sleep?

6. **Get Moving**: Exercise isn't just for the young'uns! Find activities you enjoy and mix it up to keep things interesting. And remember, lifting heavy stuff is not just for the gym bros—it's for us badass midlifers too!

7. **Veg Out**: Load up on fruits and veggies to keep your gut happy and your cravings in check. Chocolate is still on the menu, of course! 🍫

8. **Listen to Your Body**: Embrace the changes and explore what works best for you. Maybe it's time to trade in those high-intensity workouts for some gentle yoga sessions. Your body knows best!

9. **Total Health, Total Win**: Remember, it's not just about the number on the scale. Focus on overall health and happiness, and let the rest fall into place.

10. **Talk It Out**: Don't be afraid to chat with your doc about hormone replacement therapy or supplements. It's all about finding what works for you!

And finally, don't forget to savor the journey! 🎉 Life's too precious to fret over a few extra curves.

Here's to embracing every twist and turn, finding pants that hug in all the right places (eventually),

Cheers to you! 🥂✨

09/04/2024

Can we just talk about the midlife pants struggle for a minute? 🩳😂

I used to be a proud member of the "most of my pants don't fit" club after my 70lbs weight gain, and I'm here to say, it's not just you!

And let's be real, it's not about vanity (okay, maybe a little), but who wants to drop serious cash on a whole new wardrobe?

💸 My wallet's crying just thinking about it!

So here's the scoop: perimenopause and menopause are like a rollercoaster ride nobody asked for. 🎢

Hormones are playing a game of musical chairs in our bodies, and guess what?

We're the unwilling contestants. Estrogen, progesterone, testosterone—all taking turns wreaking havoc on our metabolism, energy levels, and even our post-workout bounce-back time.

It's like our bodies are saying, "Surprise! Here's some extra weight, and oh, your favourite jeans? Yeah, they're not happening today."

But fear not, my fellow midlife mavens! 🦸‍♀️

Instead of drowning our sorrows in chocolate (okay, maybe just a square or two), let's band together and tackle this adventure head-on.

Because let's face it, nobody talks about this stuff enough!

So what's the deal with the midlife body takeover? Well, hormones are the main culprits here.

They're like the maestros conducting a symphony of changes, from weight gain to metabolism slowdowns. And let's not forget the joy of nighttime hot flashes, turning sleep into a distant memory and sending our cravings into overdrive. 🍫🔥

But hey, it's not all doom and gloom! There are ways to navigate this wild ride with style and grace (or at least a sense of humor).

And last but not least, remember to enjoy the ride! 🎉
.. So here's to embracing the journey, pants that fit just right (eventually), and plenty of chocolate along the way. Cheers to us, fabulous midlife ladies!

If you're ready to kick menopause to the curb and reclaim your fabulously fierce self
...message me the word "STRETCHY" for more information about my Un-Meno-Pause Your Life Program!

Let's do this, ladies! 💪🔥

08/04/2024

🌟 Women over 40 who've been stuck in the diet cycle for ages! 🌟 Ever muttered, "It doesn't work for me"? 🥲

I've been there.

So you've tried every diet under the sun, right?

From the green tea cleanse to the "lick a crisp" fad (yep, i've heard it all).

But after a few weeks, it's back to square one, feeling even more defeated. 🙅‍♀️ Sound familiar?

I totally get it. 🫶 You're not alone. Many of my clients have been exactly where you are.

And tbh, I was there too back in 2016! 70lbs heavier, hormonal and thouroughly peed off with my body's refusal to change.

You've probably convinced yourself, "I'm not good enough," or "I can't shed these pounds."

But guess what? You CAN. 💪

Yes, read that again. You CAN do it. 🗣️

But here's the thing: maybe it's not YOU, maybe it's the method.

Ever thought about trying something different? 🤔 Something built on solid ground, trust, and, most importantly, RESULTS?

What you need is a roadmap to success. 🗺️ With support, accountability, and a dash of care along the way.

No more wheatgrass shots, promise. 😉

With Un-Meno-Pause Your Life, I coach YOU, right where you are.

All programs come with meal, exercise, and supplement plans, 24/7 accountability, and support—all from a woman who's been through the diet cycle herself.

Ready to try something new?

Not just for Summer, but for life?

Let's do this! 💫 Message me CYCLE for details.

29/03/2024

🌸 Embrace the Joy of Easter Chocolate Without Guilt Mums!!! 🌸

Hey there, fabulous friends! With Easter just around the corner, let's chat about something super important: enjoying those delicious chocolate treats guilt-free!

🍫 It's totally okay to indulge in some Easter chocolate and still maintain a healthy lifestyle. Yep, you heard that right! You can savor those sweet treats and work towards your health goals simultaneously. How? By adopting a mindset of balance and moderation.

✨ Here's the scoop: Restrictive diets and guilt trips about food choices? Not our style! It's all about finding that happy middle ground where we can enjoy the goodies without spiraling into guilt or feeling like we've "failed" in some way.

🥰 Remember, being healthy isn't just about what you eat; it's about your overall relationship with food and your body. So, if you're eyeing that Easter chocolate bunny, go ahead and treat yourself! Enjoy every blissful bite without the weight of guilt dragging you down.

💪🏼 Here's the secret sauce: It's not about what you eat on Easter Sunday but how you approach your wellness journey every day. Nourish your body with love, move it with joy, and savor those special moments, chocolate included!

🌷 So, to all the amazing women out there: You deserve to indulge in Easter chocolate guilt-free. Trust yourself, honor your cravings, and remember that enjoying life's little pleasures is all part of the beautiful journey to health and happiness. Cheers to a sweet and satisfying Easter season! 🐣✨

🍬✨ What's your favorite Easter chocolate snack? Share in the comments below and let's spread the joy of delicious treats together! 🍫👇🏼

27/03/2024

🌟 Attention overworked, overwhelmed and overtired menopausal mums ! 🌟

Are you exhausted of mealtime stress and the constant struggle to eat healthy while juggling kids, work, hormones and life admin ⁉️

Ending up shoving a frozen "something or other" in the oven or ordering takeout....
..cracking open a bottle of white and wishing the bloat and bulge would disappear whilst pouring your second glass!

Let's make a change together!

As a mum myself, I've been there—struggling to fit in enough protein and finding the time to meal prep.

I understand the challenges you face. That's why you need simple solutions, not 5 hour long recipes and complicated planning!

Say goodbye to the hassle of weighing every gram and hello to easy portion control with the hand guide. 🖐️🍽️

The hand guide simplifies portion sizes by using your hand as a reference:

- Your palm determines your protein portion
- Your fist guides your vegetable portion
- Your cupped hand represents your carb portion
- Your thumb indicates your healthy fat portion

It's the simplest way to manage your portions and effortlessly shed those extra pounds without the stress!

Who says healthy eating has to be boring or time-consuming? 🤔

Add in our 5-minute meal ideas, you'll discover how fun, simple, and sustainable eating healthy can be, even in the midst of your hectic schedule.

Ready to simplify your mealtime routine?

𝗦𝗲𝗻𝗱 𝗺𝗲 𝗮 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝘄𝗼𝗿𝗱 "𝟱" 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝘁𝗵𝗲 𝟱 𝗺𝗶𝗻𝘂𝘁𝗲 𝗺𝗲𝗮𝗹 𝗰𝗵𝗮𝗻𝗴𝗲𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗺𝗮𝗸𝗲 𝘁𝗼 𝗱𝗿𝗼𝗽 𝘁𝗵𝗲 𝗻𝗲𝘅𝘁 𝟱𝗹𝗯𝘀!

Let's make mealtime a breeze and reclaim our health and happiness! 💪💕

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Videos

This week, Rita is joined by Michael Rubino, an Air Quality Expert and Environmental Wellness Advocate, and Founder of HomeCleanse. In this episode, we will talk about: The importance of air quality at home How air quality affects our health Practical solutions for healthier homes Follow and get in touch with Michael Rubino: Website: https://www.homecleanse.com/ Linkedin: @michael rubino IG: @themichaelrubino New episodes of The Healthy and Wealthy podcast are released every Tuesday 🧡

Navigating the Hidden Challenges of Menopause - With Claire Hattrick

Navigating the Hidden Challenges of Menopause This week, Rita is joined by the Executive Menopause Coach, Claire Hattrick. Join us as we discuss: - Claire's journey through menopause - Physical and Psychological impacts of menopause - Menopause in the workplace - And much more! Follow and get in touch with Claire: https://www.theexecutivemenopausecoach.com/ https://www.facebook.com/theexecutivemenopausecoach https://www.instagram.com/theexecutivemenopausecoach Email: [email protected] Listen to full episode: Spotify: https://open.spotify.com/show/40yj3qoDMRt9psi16qCIog Apple Podcast: https://podcasts.apple.com/us/podcast/the-healthy-and-wealthy-podcast/id1667195265 Watch at youtube: https://www.youtube.com/watch?v=K8oYfd9-dUk

Break the rules with me. Don't be... JUST the mum JUST the business owner JUST the wife JUST the daughter JUST the competitor JUST the middle aged woman JUST the dog walker JUST the sister Be inifinte. Be you. Practising a posing routine for a comp is harder than a workout. But.. you can do anything if you said your God Damn Mind To It! Message me in the DMs, or WhatsApp +44 7769690679 if you need help breaking through your body barriers! Love you all ❤️ Shout out to my posing coach @soobysue_pro Sarah Fern. Love you lady 😘 #bodychange #yesyoucan #weightlossover40 #fattofitjourney #personaltrainer

I am so proud to have been the host, facilitator and founder of 'UN-MENO-PAUSE YOUR LIFE" Conference 2024.... International Women's Day 2024 is done, but the progression for women everywhere has only just begun.... #internationalwomensday #unmenopause #womensconference2024 #womenover40

If you often feel sluggish, tired and inflamed, or have even approached your doctors with these exact issues and felt like your symptoms were “in your head”, then this episode is for YOU. 👇 @theknewmethod joined me on The Healthy and Wealthy Podcast to discuss exactly this and more. Listen wherever you get your podcasts, or listen/watch via the link in my bio 🔗 If being expected to “do more and complain less” resonated with you, I’d love to hear about your experiences in the comments! #functionalhealth #healthjourney #NPwithaPhD #inflammation #functionalmedicine #TheKnewMethod #inflammationrelief #womenover40 #womenover50 #healthyandwealthy #healthyandwealthypodcast

@thetoddhartley on re-channelling fear into excitement, even when speaking to huge audiences 👇 It was such a pleasure to have Todd join me for an episode of The Health Collective Podcast. 🗣️ We discussed story telling, scaling your business, the importance of video marketing, utilising AI, working with Tony Robbins and so much more. If you work in marketing, own a business, or are just looking to listen to a fantastic speaker and his thoughts on business, this one is for you! Watch/listen via the link in my bio, or wherever you get your podcasts 🧡 #podcastclips #toddhartley #tonyrobbins #motivationalquotes #motivationalspeaker #tipsforbusiness #businessowner #businessownerlife #womeninbusiness #confidenceiskey #confidencequotes #howtobesuccessful

🤔 Why our fitness changes so much as we age. Click “see more” for what to do about it 👇 If you’re a woman in your 40s, and you’ve noticed: 👉 That your body has changed, even though you’re not doing anything differently 👉 You can’t eat as much as you used to without gaining weight 👉 You feel tired, groggy and hormonal most of the time 👉 You’ve lost your confidence and it’s affecting your mental health … then you NEED to register for my free webinar tomorrow: The Truth About Meno-Belly: Why what you did in your 20s won’t work in your 40s. I’ll be going live at 2pm UK time, but if you are busy then, still register and you’ll be sent the replay tomorrow afternoon 🤗 🚨 Comment/DM “WEBINAR” and I’ll get you signed up (or head to the link in my bio) #happyhormones #fixyourhormones #womenshormones #flatbelly #menobelly #menopauseworkout #fitover40 #fitover50 #postmenopause #postmenopausefitness #womenover40 #menopauseweightloss #weightlosstips #menopausesupport #menopauserelief #menopauseproblems #midlifechange #menopausefitness #perimenopause

In my webinar, not only will you find out everything you need to know about age-related weight gain, you’ll also get instant access to my Healthier and Happier You bundle of ebooks, be able to join the live Q+A, get exclusive access to my biggest ever offer and be in with a chance to win my biggest ever giveaway!! 🎉🧡 This is HUGE. And I don’t want you to miss out. If you can’t join live this Thursday, you’ll be emailed the replays, so what do you have to lose by signing up? 🫶 Register via the link in my bio, or DM me “WEBINAR” and I’ll secure your spot 🙌 #menopause #menopauseweightloss #menopauserelief #menobelly #womenover40 #womenover50 #weightlosstips #fatlossresults #fitover40women #fortyandfabulous

You really don’t want to miss this - a free webinar packed with info, tips, the opportunity for a Q+A, freebies, giveaways, offers and more 🫶 This is my biggest ever event. It’s been months of planning and I absolutely cannot wait until we go live in one week’s time!! If you haven’t signed up yet, head to the link in my bio or DM me “WEBINAR” and I’ll get you registered 🧡 P.S. remember, it doesn’t matter if you can’t attend live. Everyone who registers will be sent the replay! Can’t wait to see you there 🤗 #womenover40 #womenover40rock #womenover40fitness #womenover50 #womenover50fitness #fitandforty #fortyandfit #menobelly #menopauseweightloss #menopauseweightgain #menopauserelief #premenopause #perimenopause #perimenopausefitness #postmenopause

Let’s not pretend that it’s easy to find the time and energy to move your body, that’s why you’ve got to remove the barriers and make it easier for yourself 🧡 For me, that’s having two sets of clothes in the office but you should do whatever works best for you. What’s one thing you could do to make doing a bit of exercise easier for you? 👇 #easyexercise #fitnesstips #officeworkout #careermom #heallthandfitnesscoach #makeexercisefun #weightlosstips

I loved sitting down with @thewillowsholistic recently to discuss self confidence, pushing yourself and the importance holistic therapies - you’ll love listening to this episode. Head to the link in my bio to watch, get the links or listen in wherever you get your podcasts 🧡 #selfconfidence #comfortzone #podcastclips #motivationquotes #successmindset #growthmindset #selfawarenesstips

Listen to the full episode of The Health Collective Podcast for Women in Business wherever you get your podcasts 🎧💛 or watch via our YouTube channel. Last week, I was joined by the fantastic @lynsey.retzlaff whose personal insights on mental health are a must listen to ✨ Let me know what topics you’d love to see on the podcast 👇 #podcastclips #womeninbusiness #careerwoman #powerwomen #momstruggles #setboundaries #selfawarenessjourney #copingskills #innerjourney #purposefulliving #struggles #courageous #valueyourself #sobriety #soberliving #sobermovement #mentalhealth #mentalhealthmatters #bodymindspirit #wellnesslife

Listen to the full episode of The Health Collective Podcast for Women in Business via the link in my bio or wherever you get your podcasts (or watch them on our YouTube channel!) 🧡 Thanks so much to @chanastudley for joining me - your story and expertise were fascinating to listen to! #podcastclips #painmanagement #painmanagementsolutions #psychology #psychologyfacts #psychologyofpain #healthandfitnesscoach #healthtips #healthandwellbeing #womenshealth #womensstories

YOUR BREAKFASTS ARE NOT AS HEALTHY AS YOU THINK 🍳🥞 Sometimes we feel like we’re doing all the right things and still see no change in our situation. But these can have easy solutions. Give protein-based breakfasts a go, and if you need a bit of extra help with your meals, I have a REAL FOOD CHALLENGE e-book full of healthy, delicious and nutritious recipes (not rabbit food 🐰) DM me “REAL FOOD” to get yours, and tell me in the comments what your go-to breakfast is 👇 #healthybreakfastideas #healthybreakfast #weightlossplateau #fatlosstips #fatlossjourney #weightlossstruggle #weightlossover40 #proteinprioritydiet

If this sounds like you, you’ll want to listen to the full episode. Link in my bio, wherever you get your podcast or full ep available on YouTube 🧡 Tell me about a time you’ve felt stuck in your career 👇 #careerdevelopment #careercoach #careercoachingforwomen #womeninbusiness #womeninspiringwomen #womenempowerment #womensupportingwomen #womenintech #womeninstem #womenhelpingwomen #womenentrepreneurs #difficultconversations #feedback #Workplaceculture #workplacewellness #communicationskills #womenover40 #womenover50 #careerwomen #careermoms #healthandwellbeing #podcastclip

If you’re constantly striving for perfection and then feeling like a failure when you don’t achieve it, this one is for you 👆 You’re busy. You have lots of commitments. There’s aren’t excuses. And you might feel like it’s best to create these elaborate plans to reach whatever goal you’re after, when really LITTLE AND OFTEN is key. As always, if you need support in fitting your health and fitness into your life, I’m always here to help. DM me “perfection” and let’s get chatting 💬🧡 #menopauseweightloss #weightlossover40 #healthandfitnesscoach #bodyconfidence #womenover40 #womenover50 #careerwomen #careermom #busymom #busymomlife #busymomsgetfit #busymomhacks #womeninbusiness #womeninbusinessuk #balanceyourlife #balanceyourhormones #healthandfitnesscoach #onlinecoaching #onlinehealthcoach

The word “destiny” can feel spiritual and off-putting to so many of us, so this week on The Health Collective Podcast, we discussed what it ACTUALLY means and how we can create our own destinies. 🌟 Watch or listen to the full episode via the link in my bio, or wherever you get your podcasts 🫶 Tell us the things you do to decide your own destiny in the comments #destiny #mindsetmatters #mindovermatter #inspiringclips #inspiringstories #womenshealthcoach #womenover50 #womenover40 #womenover40rock #busymom #busymomlife #busymomhacks #tipsforbusiness #tipsforentrepreneurs #womeninbusiness #careerwomen #careermoms #businesswoman

How to lose 2 stone without giving up pizza or alcohol 🍷 🍕 Tortilla pizza recipe 🍕1 tortilla wrap 🥫600ml pizza sauce 🧀 35g grated cheese (Optional: add toppings) 216 kcal 19g carbs 11g protein 10g fat What other healthier alternatives would you like to see? 👇

@trinergyhealth joined us on The Health Collective Podcast to discuss how nurturing our bodies can help us to heal our minds 🧠 Listen/watch the full episode via the link in my bio, and let me know your thoughts on the importance of gut health 👇👇👇 #thehealthcollectivepodcast #womenshealthover40 #guthealth #guthealthmatters #guthealing #healyourbody #healyourmind #womenshealth #womenshealthmatters #healthandfitnesscoach #healthyhabitshappymoms #holistichealth #holistichealing #holisticlifestyle #podcastclips #doctorsofinstagram