Lou’s PT

Lou’s PT Empowering people of all abilities and ages to improve their wellbeing through Fitness and healthy

💪 PROTEIN 101 💪Protein isn't just for bodybuilders — it's an essential nutrient for every woman who wants to stay strong...
13/06/2026

💪 PROTEIN 101 💪
Protein isn't just for bodybuilders — it's an essential nutrient for every woman who wants to stay strong, healthy and active as she ages.

As we move through perimenopause and menopause, we naturally begin to lose muscle mass and bone density. That's why eating enough protein, alongside regular strength training, becomes even more important.

Protein helps:
💪 Maintain muscle
🦴 Support bone health
⚡ Aid recovery
🍽️ Keep you feeling fuller for longer
🛡️ Support immune function

A simple target for most active women is to include a source of protein at every meal.

Small habits. Big results. 💜

If you want to live long, stay strong. 💪 💪me know below

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🥩🔥 FOODIE FRIDAY 🔥🥩Protein doesn't have to be complicated.This delicious beef dish is packed with high-quality protein, ...
12/06/2026

🥩🔥 FOODIE FRIDAY 🔥🥩
Protein doesn't have to be complicated.

This delicious beef dish is packed with high-quality protein, essential nutrients and plenty of flavour, making it a great choice for supporting strength, recovery and healthy ageing.

As we get older, maintaining muscle mass becomes increasingly important, especially during and after menopause. Including protein-rich foods like lean beef can help support muscle maintenance, bone health and everyday energy levels.

Why I love beef:

💪 Rich in protein
🦴 Supports bone health
⚡ Contains iron and B vitamins for energy
😊 Helps keep you fuller for longer

Pair with:
🥗 Plenty of colourful vegetables
🥔 Potatoes or sweet potato
🥦 A side of greens for extra fibre

Remember, healthy eating isn't about being perfect. It's about making small, consistent choices that support your goals.

What's your favourite way to enjoy beef? Let me know below ⬇️

💜 Louise

Move Better • Feel Better • Look Better • Live Better

🌱 FOODIE FRIDAY 🌱Looking for a quick, high-protein plant-based meal?This Green Bean & Tofu with Peanut Lime Sauce is pac...
12/06/2026

🌱 FOODIE FRIDAY 🌱
Looking for a quick, high-protein plant-based meal?
This Green Bean & Tofu with Peanut Lime Sauce is packed with protein, fibre and flavour, making it a great option for supporting muscle maintenance and healthy ageing.

💪 23g protein per serving�
🌱 Rich in fibre�
⏱ Ready in just 15 minutes
�🥗 Simple, nutritious ingredients
You don’t need meat at every meal to meet your protein goals. Foods like tofu, beans, lentils and edamame can be excellent sources of plant-based protein and help support muscle, bone and overall well-being.

Small, consistent choices can make a big difference to your long-term health.
💜 If you want to live long, stay strong.

Have you tried tofu before? Let me know in the comments ⬇️


� � � � � � � � � � � � � � � � � � � 💪🌱

🦴 Osteoporosis is often called the “silent disease” because bone loss can happen without any obvious symptoms until a fr...
11/06/2026

🦴 Osteoporosis is often called the “silent disease” because bone loss can happen without any obvious symptoms until a fracture occurs.

During and after menopause, declining oestrogen levels can accelerate bone loss, making it more important than ever to prioritise bone health.

The good news? Bone is living tissue and responds to the demands we place on it. Strength training, resistance exercise, impact loading, adequate protein, calcium and vitamin D can all help support stronger bones and healthy ageing.

Walking is fantastic for overall health, but our bones need a stronger stimulus to maintain and improve bone density.

My message to women is simple:
💜 Don’t be afraid to get stronger.�💜 Don’t underestimate the power of resistance training.�💜 Invest in your future health today.
Strong bones. Strong muscles. More confidence. More independence.
If you want to live long, stay strong. 💪

🌱 PLANT PROTEIN POWER 🌱Think protein only comes from meat? Think again!Plant-based proteins can be a fantastic way to su...
09/06/2026

🌱 PLANT PROTEIN POWER 🌱

Think protein only comes from meat? Think again!

Plant-based proteins can be a fantastic way to support muscle health, increase fibre intake and help keep you feeling fuller for longer.

Some great sources include:�
🫘 Lentils�
🫛 Chickpeas�
💚 Edamame Beans�
⬜ Tofu�
🍽️ Tempeh�
🌾 Quinoa�
🌱 Chia Seeds�
🌰 H**p Seeds

Remember, you don’t have to be a vegetarian to benefit from plant proteins. Adding a few plant-based options to your meals each week can help boost both protein and fibre intake.
For women during and after menopause, getting enough protein is important for maintaining muscle mass, strength and overall health.

💜 Strong muscles. Healthy gut. Better ageing.

What’s your favourite plant protein source? Let me know below ⬇️

08/06/2026

Your body has carried you through every season of life.
It has adapted, protected you, and kept going even when things felt different.
Menopause can bring changes, but your body is not working against you.
It’s doing its best.
Be kind to it.�Support it.�Strengthen it.�Trust it. 💜

💧 HYDRATION: THE SIMPLE HABIT THAT CHANGES EVERYTHING 💜When it comes to feeling better, having more energy and supportin...
06/06/2026

💧 HYDRATION: THE SIMPLE HABIT THAT CHANGES EVERYTHING 💜
When it comes to feeling better, having more energy and supporting your workouts, hydration is often overlooked.
Many of us focus on exercise and nutrition, but something as simple as drinking enough water can make a real difference to:�✅ Energy levels�✅ Concentration�✅ Recovery�✅ Joint health�✅ Exercise performance�✅ Overall wellbeing
One thing I regularly remind clients in my classes is that hydration is one of the simplest ways to improve energy, recovery and performance.
Small habits really do make a big difference. 💜
How much water have you had today? Let me know in the comments 👇

💜 Move Better • Feel Better • Look Better • Live Better

💧 FOODIE FRIDAY – Homemade Electrolyte DrinkIn my classes, I’m always talking about the importance of hydration.Sometime...
05/06/2026

💧 FOODIE FRIDAY – Homemade Electrolyte Drink

In my classes, I’m always talking about the importance of hydration.
Sometimes when we feel tired, headachy, crampy or just a bit “off”, it may not be that we need another coffee — we may simply need more fluids and electrolytes.
Electrolytes are minerals such as sodium, potassium, magnesium and calcium that help support fluid balance, muscle function, nerve function and recovery.
This homemade electrolyte drink is a simple and natural way to support hydration using ingredients you probably already have in your kitchen.
🍊 Citrus fruits provide vitamin C and potassium�🧂 Sea salt helps replace sodium lost through sweat�🍁 Maple syrup provides a small amount of natural carbohydrate for energy�🫚 Ginger may support digestion and help reduce inflammation
During perimenopause and menopause, staying well hydrated may help with:�✨ Energy levels�✨ Brain fog�✨ Headaches�✨ Hot flushes�✨ Muscle cramps�✨ Exercise recovery
You don’t need expensive sports drinks. Often, the best options are made with simple ingredients you already have at home.
💜 Small daily habits can make a big difference.
Save this recipe for your next workout, long walk or hot day! 🍊💧

💜 Strength Training: Your Menopause SuperpowerMenopause is not a time to fade into the background.It’s a time to get str...
04/06/2026

💜 Strength Training: Your Menopause Superpower
Menopause is not a time to fade into the background.
It’s a time to get stronger. 💪✨
As oestrogen declines, many women notice changes in:�🦴 Bone density�🦵 Joint comfort�🔥 Metabolism�😊 Mood and energy�✨ Confidence
The good news? Strength training is one of the most powerful things you can do for your body during this stage of life.
Regular resistance training can help you:�✔️ Build and maintain muscle�✔️ Protect your bones�✔️ Support your joints�✔️ Improve energy and sleep�✔️ Boost mood and reduce stress�✔️ Increase confidence in what your body can do
And the best part?
🌿 It is never too late to start.
Whether you’re brand new to exercise or returning after a long break, small steps really do lead to big changes.
💜 Movement is medicine.�💪 Strength is power.�✨ Menopause can be your strongest chapter yet.
If you’d like support with strength training through menopause, send me a message. I’d love to help.
— Lou Personal Training�Move Better • Feel Better • Look Better • Live Better

🔥 WORKOUT WEDNESDAY 🔥This week’s exercise is the Farmer Carry.It may look simple, but don’t underestimate it!The Farmer ...
03/06/2026

🔥 WORKOUT WEDNESDAY 🔥
This week’s exercise is the Farmer Carry.
It may look simple, but don’t underestimate it!
The Farmer Carry is one of the most functional exercises you can include in your workouts because it helps build strength for everyday life.
💜 Improves grip strength
💜 Strengthens your core
💜 Supports better posture
💜 Challenges balance and stability
💜 Helps maintain healthy bones
💜 Makes everyday tasks like carrying shopping, lifting luggage and gardening easier
As we move through midlife and menopause, building strength isn’t just about looking good—it’s about staying strong, capable and confident for years to come.
Sometimes the simplest exercises deliver the biggest benefits.
Have you tried Farmer Carries before? Let me know below ⬇️

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