Switched On

11/02/2025

DM me ‘PERI’ if you need support ❤️

01/12/2024

12/06/2023

Feeling exhausted by midlife weight gain? 😩

Estrogen plays an essential role in regulating body composition. ⏳

Estrogen affects how the body stores and distributes fat and can impact muscle mass and bone density. 🦴

In perimenopause, oestrogen is in decline, but still dominant in relation to its partner hormone, progesterone. 📉

The period of oestrogen dominance that occurs in perimenopause and that may continue into menopause is seen clinically as a culprit in expanding abdominal fat mass.

MYTH BUST INCOMING: Despite what you might read, it’s important to note that decreased activity, dietary shifts, lifestyle factors and changes in muscle mass all play a role. It's not JUST hormones!

This is good news, as it’s absolutely possible to make body composition changes DESPITE your hormones going flux.

Yes it might be harder, but with the right knowledge and strategies you can get results.

Here’s 3 ways to tackle the ‘middle age spread’:

1. Whole food diet with plenty of protein.
-Think lots of vegetables and fibre. These foods give us energy, are full of micronutrients and when trying to reduce fat, are key as they are high in volume but low in calories. As our muscle mass declines, protein becomes even more important as this is important for building and maintaining muscle. 1.6-2.2g or protein per kg of bodyweight is a good target.
2. Strength train.
-Research shows that lifting heavy sh*t is the best way to provide the stimulus needed to build muscle. It also ramps up your metabolic rate, meaning you’ll burn more fat at rest and it helps keep our bones strong.
3. Sleep smart.
-Sleep and fat loss go hand in hand and sleep is crucial for repairing muscle. Try keeping to a regular bedtime schedule, avoiding alcohol before bed, and consider practicing stress-reduction sufficiently during the day to help with the quality of your sleep.

If you are feeling hopeless and exhausted with this phase of life, DM me so I can help.

11/06/2023

Want a hack to your weight loss next week?

Pre-make 1, 2 or 3 lunches that you can quickly reheat or eat cold. 🥗

The trick is to make something super simple so it doesn’t take up all your time. ⏱️

Here’s one to try for next week.

✅Quick cook
✅Stores well
✅Easy
✅Good protein
✅Delicious

For more recipes that fit your fat loss goals, hit follow.

09/05/2023

Save this post for what to do when struggling with the ‘all or nothing’ mindset. 📌

When it comes to long term, sustainable fat loss, most of the time, “all or nothing” results in…..nothing.
😔

Instead, try consistency OVER perfection.

💡Consistency doesn’t EQUAL perfection.
💡Consistency isn’t being hard on yourself when life interferes with your idea of perfect (which it will, trust me). 💡Consistency means getting back on track when life throws you off.
💡Consistency is not the same for everyone.
💡Consistency is showing up.

Consistency isn’t doing the same thing everyday…rather it’s SHOWING UP in the best way possible on that day. 🤷‍♀️

Instead of trying to do something 100% everyday, why not figure out what manageable consistency looks like for YOU?

Tell me: Do you think you’re more likely achieve your health goal by going to the gym 5 times a week for 1 month (but then throwing in the towel cause you’re tired, have no joy, get busy etc) or by going 1-2 times a week for 6 months? Mmmmmm 🤔

Tiny habits that you can sustain will always beat extreme habits that you can’t. 🏆

I’ll often ask my clients what they can give me out of 10 for the upcoming week.

Sometimes it’s an 8, other times it’s a 3.

We figure out what that looks like and then implement it so that they’re still progressing towards their overall goals.

➡️ Imperfect action = progress. ✅

Do this and you’re less likely to kick what I call the “f* it bucket” 🪣 and give up.

For help with staying consistent with your nutrition and training, DM me and I’ll get in touch. 🥰

05/05/2023

Weekend-itis sabotaging your fat loss? 📆

It’s not uncommon to be ‘good’ all week and then overeat in the weekend, only to undo all the hard work you’ve done during the week. 😩

Listen, it’s normal to want to let loose in the weekends, but if you have a fat loss goal in mind it can be tough to stick to your targets when ‘turning off’ for the weekend. 🛀

Some of my clients bring their calories up to maintenance (the level at which they’re neither gaining or losing weight). ⚖️

Sure, this might slow fat loss, but it’s better than no fat loss and it’s sometimes a more sustainable approach. 🤷‍♀️

Two non-negotiable with my clients is too:

1) Get a high protein breakfast in each morning (minimum 20 grams). This fills you up, reduces afternoon cravings and sets you up for better choices throughout the day. 🍳

2) Move as much as possible. Most of the calories we burn through exercise isn’t actually when working out - it’s the daily movement like walking, playing with kids, getting a bike ride in, hanging out the washing etc that make up most of your daily movement calories. 🚶‍♀️

Drop us a follow if you want more tips to stay on top of your health goals.

03/05/2023

Should you take a collagen supplement? 💊

Maybe! But don’t be disappointed if it’s not all magic and unicorns 🦄.

Research shows that collagen supplementation MAY help with:

💅Skin, hair and nail strength and appearance.
🦴Joint pain and osteoarthritis.
💪Muscle soreness.
💃Fat loss and body composition.

However, when taken as a supplement it’s best to treat it as an enhancement to a well rounded diet and lifestyle, which arguably has more benefit in the areas listed above.

🥗Whole, unprocessed foods.
🥩Adequte protein.
🏋️‍♀️Reistance training.
🥂Reduce alcohol.
😴Sleep.

👆

It’s also worth noting that there are many types of collagen. If you’re using it for join pain, stick to type II. If for skin, hair and nails, you’re probably better off with a combo of type I & III ✌️.

Drop me a follow if you want more content like this. 👏