Not Done Yet - strength in menopause and beyond

03/09/2026

COMPOUND OR ISOLATION? 🤔 And why does NDY use both?

You’ll often hear people talk about compound and isolation exercises as though one is better than the other.

They’re not. They simply do different jobs.

Take two exercises you’ll regularly see in NDY sessions:

🦵 LEG PRESS = COMPOUND

The leg press involves movement at more than one joint and works several muscle groups together — primarily your quads, glutes and hamstrings.

It allows you to train the legs with a meaningful load while having plenty of support from the machine.

That makes it a really useful exercise for building strength, muscle and confidence.

🦵 LEG EXTENSION = ISOLATION

The leg extension is much more targeted.

It primarily trains the quadriceps, with movement occurring mainly at the knee joint.

Because it focuses on one main muscle group, it allows us to give the quads some extra work without asking the rest of the body to do the heavy lifting.

So why does NDY use both?

Because training isn’t about collecting exercises that look impressive.

It’s about choosing the right tools for the person in front of you.

Compound exercises give us efficient, functional ways to train multiple muscles and build overall strength.

Isolation exercises allow us to target specific muscles, add volume where we need it and work around individual limitations.

And for women in midlife and beyond, that matters.

We’re not training to impress anyone.

We’re training to build and maintain muscle, protect our physical capacity and keep doing the things we want to do for as long as possible.

There’s no medal for making exercise unnecessarily complicated.

Just good exercises, appropriate loading, good technique and consistency.

That’s the NDY way. 💪

You’re Not Done Yet

Sue
Strength in menopause and beyond.

03/09/2026

Mitchel’s meal prep for next week.

All cooked by him from scratch.

If you’d like to order contact Performance Prep Meals

Sue

03/09/2026

03/09/2026

Quick, simple, protein-packed lunch 🥯🥩🍏🫛

Nothing fancy. Nothing complicated. Just real food that does the job.

A sourdough bagel with roast beef and spinach, chopped apple and a good serving of edamame beans on the side.

Protein ✅
Carbs ✅
Fibre ✅
Fruit & greens ✅
And enough food to actually keep me going.

This is the kind of lunch I mean when I talk about making healthy eating easier in midlife.

You don’t need to live on salads.
You don’t need complicated recipes.
And you certainly don’t need to eat less and less as you get older.

You need enough protein, plenty of plants, good-quality carbs and food you actually enjoy.

Simple. Balanced. Satisfying.

And yes… I’ll happily eat this kind of lunch on repeat. 😂

Healthy eating doesn’t have to be hard. It just needs to be intentional.

Sue

03/09/2026

Inverted row

✔️ Upper body strength
✔️ Control
✔️ Balance
✔️ Adaptable for beginner to advanced

You’re Not Done Yet,

Sue

03/09/2026

A strong little reminder that strength training doesn’t have to mean lifting heavy weights.

The inverted row is a brilliant exercise for building upper-body pulling strength — working your back, arms and core while also challenging your body to stay controlled and stable.

And yes, you can make it easier or harder depending on your position. That’s one of the things I love about exercises like this: you meet your body where it is and progress from there.

For women in midlife and beyond, getting stronger isn’t about chasing a certain look.

It’s about building a body that can pull, push, lift, carry, climb, balance and keep doing the things you love.

💪 Stronger is always a good goal.

You’re Not Done Yet.

Sue 💪🏼💪🏼
Strength in menopause & beyond.

03/09/2026

Still watching me from the sidelines?

Check this out 👇

02/09/2026

I see you watching from the sidelines. 👀

And honestly? It happens all the time.

Women follow my page for weeks… sometimes months.

They watch the videos. Read the posts. See what the women I work with are doing.

And then eventually, I get the message:

“I’ve been following you for a while and I think I’m finally ready to give it a go…”

And I LOVE those messages. ❤️

Because I know what’s often holding you back.

You might feel intimidated by the gym.

You might not know where to start.

You might think you’re too unfit, too old, too out of shape or too far behind.

Or perhaps you’re simply waiting until you feel confident enough to walk through the door.

But here’s the thing…

You don’t need to be confident before you start.

That’s what I’m here for.

I’m not a 25-year-old fitness influencer telling you how to live your life.

I’m a midlife, post-menopausal woman who understands this stage of life — the changes, the challenges, the frustrations and the importance of getting stronger for the years ahead.

And I genuinely believe you can get fitter, stronger and more confident than you think you can.

So if you’ve been watching from the sidelines…

Maybe this is your sign to stop watching and send me a message. ❤️

No judgement. No pressure. No silly questions.

Just a conversation.

You’re very welcome here and September is a great time to start ❤️

Sue

02/09/2026

Some great offers at Elite this month!!

💚 Our September offer starts TODAY!

If you’ve been thinking about joining Elite Fitness, September is a very good month to do it.

Join on any of our Direct Debit membership packages during September and your first month is HALF PRICE.

The offer runs from 1st to 30th September, so if you’ve been putting off joining, now’s a great time to get started. 💪

Pop in and speak to the team to join or sign up online via our website link

👉🏻 www.gymelitefitness.co.uk

01/09/2026

STOP CHASING A SMALLER BODY. START BUILDING A STRONGER ONE. 💪

After 50, the number on the bathroom scales really doesn’t tell the whole story.

You can weigh less… and actually be weaker.

And honestly, what’s the point of losing weight if you’re losing the muscle you need to live your life?

Muscle is what helps you:

🪑 Get up from a chair
🪜 Climb the stairs
🛍️ Carry your shopping
⚖️ Stay balanced
🦵 Support your joints
🏡 Stay independent
💃 Keep doing the things you love

So yes, your weight might change.

But I’d much rather see you strong, capable and confident than simply lighter.

Because after 50, we should be thinking about more than how our body looks.

We should be thinking about what our body can DO.

Strength training + enough protein + daily movement = investing in the woman you’re going to be in 10, 20 and 30 years.

Don’t just aim to be smaller.

Aim to be STRONG.

That’s what we do at NDY. ❤️

Not Done Yet.

If you’re a woman in midlife and know you need to get stronger but don’t know where to start, message me STRONG and let’s talk. 💪

Sue