Hi
Did your summer holiday throw you off track with your fitness goals and now you’re struggling to get back into the groove?
This is incredibly common, especially as we get older. I want you to know that you're not alone. Maybe you indulged a bit more than expected on your holiday and now find yourself with a few extra pounds you didn’t plan
on.
So, what can you do to reset and start fresh? How can you regain your routine and shed those unwanted pounds?
If you’re anything like the incredible women I work with, let's start by focusing on what you don't want.
No endless cardio, punishing workout routines, or fad starvation diets.
Most of the women I train, especially those over 40, come to me seeking a simple, sustainable program designed to build
strength, improve flexibility and minimise aches and pains. Once they discover these key principles, they realise that’s all they need to feel stronger, more confident and comfortable in their own skin, without being bogged down by unrealistic fitness expectations.
Here’s a cheat sheet that may help you move past those post-holiday blues:
Focus on Strength Training: As we age, maintaining muscle becomes more important than ever - not just
for aesthetics but for overall health. The stronger you get, the more lean mass you build and the more fat your body will burn. Strength training also protects your joints and helps prevent injuries, which is crucial as we get older.
Eat Enough Protein: After 40, protein is even more vital to support muscle repair and maintain your metabolism. Eating the right amount will help keep you full between meals and protein also requires more energy to digest, helping
you burn more calories. A good rule of thumb is to aim for one palm-sized portion of protein per meal.
Don’t Starve Yourself: The old advice to “move more and eat less” just doesn’t work anymore, especially when we’re trying to maintain our energy and strength. Skimping on food can lead to fatigue, muscle loss, and constant hunger. Instead, focus on fueling your body with nutrient-dense foods - think protein, veggies, whole grains and healthy fats. You’ll feel
better and find that your body naturally sheds extra fat when it’s properly nourished.
There you have it - simple steps you can take today to say goodbye to those extra holiday pounds. Which one of these tips feels the most manageable for you to start with?
Love,
Nicki xx
