Lou’s PT

Empowering people of all abilities and ages to improve their wellbeing through Fitness and healthy

24/07/2026

🐟 FOODIE FRIDAY

Looking for a quick, healthy meal that’s packed with protein and nutrients?

This Baked Salmon & Warm Quinoa Salad takes just 15 minutes to make and is loaded with everything your body needs to recover, stay energised and support your overall health.

✅ 33g protein per serving�
✅ Rich in omega-3 fats�
✅ High in magnesium & zinc�
✅ Great source of fibre�
✅ Perfect after training or as a healthy family meal

If you’ve been following my posts this week about magnesium and zinc, this recipe is an easy (and delicious!) way to include more of both in your diet.

💡 Lou’s Tip: Sprinkle over 1–2 tablespoons of pumpkin seeds before serving for an extra magnesium and zinc boost.

👇 Have you tried quinoa before? Let me know in the comments.

❤️ Save this recipe for later and share it with someone who loves healthy, quick meals.

23/07/2026

Menopause doesn't mean you have to accept feeling weaker.

Many women believe losing muscle, gaining weight, and feeling tired are just part of getting older—but they don't have to be.

Strength training is one of the most powerful things you can do during and after menopause. It helps preserve muscle, strengthen bones, improve balance, support your metabolism and make everyday life easier.

You don't need hours in the gym or fancy supplements. You just need the right programme, consistency and support.

As a Menopause Movement Coach and Personal Trainer, I'm passionate about helping women feel stronger, healthier and more confident through every stage of menopause.

💬 If you're ready to start building strength, send me a message. I'd love to help.

Lou Personal Training
Move better. Feel better. Look better. Live better.

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11/07/2026

✨ Healthy eating doesn’t have to be complicated.

I’ve put together this Easy Anti-Inflammatory Diet Quick Start Guide to help you make simple, sustainable changes that can improve your energy, support your health and reduce inflammation.

No fad diets. ❌�No cutting out entire food groups. ❌�Just practical tips that you can start using today. 💚

Remember… it’s not about being perfect. It’s about making better choices more often. Small changes really do add up!

If you’d like a copy of the guide, comment GUIDE below or send me a DM and I’ll happily send it over. 😊

💪 Move better. Feel better. Look better. Live better.

10/07/2026

🌱 FOODIE FRIDAY 🌱
Looking for a delicious, high-protein plant-based meal that’s quick, filling and packed with goodness?
This Smoky Tempeh Veggie Skillet is loaded with 33g of protein per serving, plenty of fibre, colourful vegetables and nutrients that support muscle, bone and heart health. 💪🦴❤️
It’s a great option for anyone looking to eat more plant-based meals, and it’s especially beneficial during perimenopause and menopause, when getting enough protein is crucial for maintaining muscle mass and supporting overall health.
⏱️ Ready in just 25 minutes�💪 33g protein per serving�🥦 High in fibre�🌿 Great for meal prep
Would you give this recipe a try?
👇 Let me know in the comments, and don’t forget to save this post so you can make it later!
Move better. Feel better. Look better. Live better.
💜 Lou�LOU Personal Training

09/07/2026

Oestrogen is like water to a garden. 🌿💧

Just as a garden relies on water to grow and thrive, oestrogen supports many systems throughout a woman's body. As levels naturally decline during perimenopause and menopause, it's no surprise that you may notice changes in your energy, strength, recovery, mood and overall wellbeing.

The good news is that exercise—especially strength training—can make a real difference. Building muscle, protecting bone health, and staying active can help you feel stronger, healthier, and more confident during this stage of life.

Menopause isn't the end—it's simply a new chapter, and you don't have to go through it alone.

📩 If you'd like support with menopause-informed fitness, send me a message.

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'sHealth

07/07/2026

🌱 Thinking about eating more plant-based meals?

A plant-based diet can be incredibly healthy, but it’s important to make sure you’re getting enough protein and key nutrients to support your energy, muscle health and overall wellbeing.

Whether you’re fully plant-based or simply trying to eat more plants, these six simple tips can help you build balanced, satisfying meals.

You don’t have to be perfect—small changes really do make a difference.

💬 Are you plant-based, vegetarian, or just trying to eat more plants? Let me know in the comments.

27/06/2026

☀️ Vitamin D, Menopause & Your Health
Did you know that vitamin D does far more than support healthy bones?
During perimenopause and menopause, maintaining healthy vitamin D levels may help support:�💜 Bone health�💪 Muscle strength�😊 Mood and wellbeing�🛡️ Immune function
In the UK, many of us struggle to get enough vitamin D, particularly during the autumn and winter months. While sensible sun exposure is one way our bodies make vitamin D, it’s also important to include vitamin D-rich foods and, where appropriate, consider a supplement.
Remember, your health isn’t about being perfect. Small habits like getting outdoors, moving your body and eating a balanced diet can make a real difference over time.
👉 Swipe through to learn why vitamin D matters and simple ways to support your health during midlife.
💬 Do you take a vitamin D supplement or try to get outside every day? Let me know in the comments!
📌 Save this post for later and share it with a friend who might find it helpful.
This post is for educational purposes only and is not a substitute for personalised medical advice.

26/06/2026

🍽️ FOODIE FRIDAY 🍽️

Salmon & Green Pesto Papillote 🐟🌿

Looking for a meal that’s delicious, high in protein and packed with nutrients? This one ticks all the boxes!

Salmon is one of the best natural sources of vitamin D, making it a great choice for supporting your health during perimenopause and menopause.

✨ This meal provides:
�💜 Vitamin D to help maintain healthy bones and support calcium absorption.�
💪 High-quality protein to help preserve muscle mass and strength.�
❤️ Heart-healthy omega-3 fats to support brain and cardiovascular health.�
🥦 Fibre and nutrients from green beans for overall wellbeing.

Pair it with a 20-minute walk outdoors to support natural vitamin D production, get moving and enjoy some fresh air.
Healthy eating doesn’t have to be complicated—simple, nourishing meals like this can make a real difference.
💬 Have you tried cooking salmon in parchment before? Let me know in the comments!
📌 Save this recipe for later and share it with someone who loves easy, healthy meals.
This post is for educational purposes only and is not intended as medical advice.
’sHealth

25/06/2026

☀️ Sunshine, Serotonin & Menopause ☀️

The relationship between light, mood and hormones is more powerful than many people realise.

Research suggests that sunlight exposure may support serotonin activity, circadian rhythm regulation and emotional well-being, while also helping our bodies produce Vitamin D.

For women navigating perimenopause and menopause, simple habits such as spending time outdoors, walking in daylight and prioritising morning light exposure may help support overall wellbeing.

What’s your favourite way to enjoy some sunshine? ☀️💜

22/06/2026

Fresh air, good company, and a grateful heart. 💜

This morning’s walk with Charlie and Skye was a reminder that looking after our wellbeing doesn’t always mean doing more.

Sometimes it’s about slowing down, getting outside, moving our bodies, and appreciating the simple things.

A walk by the sea.�A wagging tail.�A moment to breathe.

These small moments can make a big difference to both our physical and mental well-being.

As we start a new week, take a little time for yourself. Move your body, enjoy the fresh air, and focus on what you can do rather than what you can’t.

Have a wonderful Monday, everyone. 🌊🐾☀️

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