STRONGER FITTER HAPPIER

WELCOME TO THE STRONGER FITTER HAPPIER - 9 WEEK CONFIDENT SUMMER BODY PROGRAMME FOR WOMEN. THIS IS YOUR GUIDE TO BUILDING LEAN MUSCLE TONE & FEELING FITTER , HAPPIER & MORE CONFIDENT !!!

💁‍♀️This programme is designed specifically for WOMEN wanting to feel their very best!

💁‍♀️Do you feel that as you’re getting older you’re gaining unwanted pounds, struggling to sleep & finding it hard to create time for you?

💁‍♀️This was me & so I decided to get ON TOP OF MY WELL-BEING get WELL-INFORMED & get FITTER THAN EVER!!!

💁‍♀️I’VE CRACKED THE CODE & IT FEELS GREAT.
I now want to share that CODE with YOU!

💁‍♀️SWIPE LEFT TO DISCOVER MORE ABOUT YOUR CHALLENGE

Nelly’s Top Tips for Women wanting to feel STRONGER FITTER HAPPIER & MORE BODY CONFIDENT

I am so passionate about helping women feel their very best!!! Here are my Top Tips!!!

MY KEY SCIENTIFIC TAKEAWAYS FOR ACHIEVING YOUR GOAL
I WANT YOU TO FEEL STRONGER FITTER HEALTHIER & MORE BODY CONFIDENT!!!

TOP TIP #1 Re-Prioritise your exercise to align with you’re goals!!!

Huff And Puff:
💁‍♀️Use WEIGHTS/HIIT & WALKING To Support Your Gains & improve your BODY & MIND!!!

💁‍♀️Adopt strategies that increase your metabolic rate by increasing muscle & increasing overall movement in general but minimize overall HIGH STRESS!! (e.g., Keep HIIT to mini bursts, strength train & move more - dance & walk!! )

💁‍♀️From a practical perspective, align your training to your goals!!
-STRENGTH TRAIN. - muscle , metabolic rate, improved body composition.
-HIIT BURN- short blasts great for your heart health & performance
-MOVE MORE IN GENERAL- burns most calories , depending on what you do can be varied, inclusive, enjoyable, free!!!

WALKING COMBINED WITH WEIGHTS & a little burst of HIIT!!

TOP TIP #2 - Protein Could Be Key to Weight Loss, Muscle Gain

Increasing your intake of this macronutrient and ramping up the weights you lift can be hard, but the results - especially for women are huge!!!

WHY FEMALES SHOULD PRIORITISE EATING MORE PROTEIN

Top Tip #3 - Did you know not drinking enough water can make you gain weight?

💁‍♀️We hardly associate dehydration with weight gain, but the truth is that when you don't drink enough water your body tends to bloat

💁‍♀️Your body is almost 70%. And to maintain your metabolism and other body functions it is important to keep yourself hydrated.

💁‍♀️When you are dehydrated there is a signal malfunctioning that happens in your brain, according to Science. Dehydration takes away the thirst signals and sends hunger signals instead due to which you tend to eat more.

💁‍♀️Your gut health gets compromised due to less water consumption
If you drink less water then your gut health will be compromised for sure. Your body won’t make enough digestive juices, your metabolism will fall and ultimately weight gain will take place.

💁‍♀️Dehydration can also lead to constipation and irritable bowel movement which are directly related to weight gain”,

💁‍♀️Dehydration won’t help your joint pain ( often experienced as we get older!) this my hinder your exercise regime leading to weight gain!!

💁‍♀️DRINK MORE WATER!!!

What would happen if I didn’t drink water

This programme will teach you the SIMPLE KEY PRINCIPLES to obtaining a STRONG, FIT & HAPPY SELF

There’s a bit of nerdy science you have to get your head around but HEY!!! It’s worth it because once you have the insider knowledge and science backed programme you can use the TOOLS I WILL SHARE WITH YOU to help you sculpt & create lean muscle, lose stubborn fat & be YOUR BEST YOU!

💁‍♀️The programme knows you are juggling a busy life & has been designed to fit in with your daily lifestyle and commitments.

💁‍♀️All you have to do is delve into the 3 MAJOR PRINCIPLES that can transform your health & fitness.

💁‍♀️Each one will support you on your journey to BODY CONFIDENCE and each one can be tackled in stages or RIGHT NOW!!!

💁‍♀️The MOST IMPORTANT THING is to Read them ALL & ABSORB!!! It can be daunting, you may decide for 9 weeks YOU ARE GOING FOR ALL 3 or you may decide YOU ARE TACKLING just MOVEMENT. There is no right or wrong , just where you are now and know …. I’VE BEEN THERE TOO & I’m right here to help you every step of the way!!

💁‍♀️THE 3 SIMPLE BUT MAJOR PRINCIPLES YOU MUST MASTER ARE:

🔥MOVEMENT
🌿NUTRITION
🙏MINDSET

MOVEMENT • NUTRITION • MINDSET

KEY PRINCIPLE #1 MOVEMENT REALLY MATTERS

YOU WILL DIVIDE YOUR DAILY MOVEMENT INTO 3 CATEGORIES!!! THIS IS A GAME CHANGER!!! - SWAP YOUR LONG CLASSES & GYM SESSIONS FOR 3 ALTERNATIVES -1.) A FOCUSED DAILY WORKOUT • 2.) 2-3 FOCUSED MINI HIITS • 3.) MOVE!!! AS MUCH WALKING AROUND AS POSSIBLE

💪🏼1.) DO YOUR DAILY STRENGTH WORKOUT

•Muscle is your best friend - especially as you age.
•It not only allows us to keep moving in our lives but improves our metabolic health.
•SO PLEASE GET FOCUSED WITH YOUR MAIN STRENGTH WORKOUTS for muscle toning & definition
•MASTER THE MOVES & SEE YOURSELF TRANSFORM!!!
•Your workouts are NOT RANDOM!! They’re full of awesome moves that will give you a FULL BODY WORKOUT in the most effective way!!
•They are programmed for you to repeat weekly and I’ll be there with you every day so you can get stronger and stronger, rather than darting around
•Know what you want to achieve and go for it.
•They are targeted at YOU!!!
• Amazing WOMEN with SPECIFIC REQUIREMENTS for your beautiful & unique physiology!!!

🤓SCIENCE:
*YOU NEED PROTEIN TO BUILD MUSCLE
The more muscle you have the more metabolically efficient you are!!
*Fuel your Body with quality sources of PROTEIN
* AIM FOR 1g/1lb of target weight 1bs
I HAVE 140g of protein divide by 3 (45g) and have that amount at every meal !!! Even & especially breakfast

🔥2.) DO YOUR SIT TO HIIT!!!

• I would like you to add in short ENERGY blasts throughout your day!
•SET YOUR ALARM IF YOU HAVE TO!!!
•SHORT effective hiit is awesome BUT hour Long gruelling hiit classes are not ideal.
•No one can keep that up!!
•Your body DOES perform & change under stress but the key is BALANCE!!!
•Hiit can be AWESOME & should be TIME EFFICIENT!!!
•Therefore, hiit class will be replaced with SHORTER BURSTS OF MINI HIITS DONE AROUND YOUR DAY
•You will also build your heart health this way & keep your metabolism stoked too!!!
•The timing of your hiit can also be a GAME CHANGER!!

🤓 SCIENCE: Brief ( 3-7 mins) bursts of intense exercise 20-30 minutes before meals helps to reduce insulin spikes as your muscles post movement soak up the glucose for energy.
•This means you have less sugar in your bloodstream as it’s being used for energy and therefore less opportunity for it to turn to fat!

•Think!!! Can I do 3 mins of squat jumps, high knees or jacks whilst you get up for a drink of water ? Yes!!! You can.
•If you’re in an office why not get them all onnit??
•If you’re at home you might even push the boat out and go for 7 mins or 15.
•Not only will this help your body to METABOLISE MEALS it will BREAK UP YOUR SITTING!!!
•Choose from a varirty of mini hiits in your feed ranging from 3-15 MINS.

☀️3.) WALK MOVE STEP, WALK MOVE STEP, WALK MOVE STEP, MOVE MORE IN GENERAL TO GET SHREDDED!!!! -

•NEAT ( none exercise activity thermogenesis )
•Walk the get lean my friends !!!
•STEPS ARE THE VERY BEST WAY TO BURN THE MOST CALORIES WITHOUT ADDING STRESS ON THE BODY
•I 100% recommend walking ( in the fresh air if possible) as your main cardio ( if you’re a strategic runner or planning a run then this can replace your walks)
•This form of cardio is low impact, amazing for your MIND and body & drives your system into a calorie deficit BIG TIME which in turn stimulates fat loss.
•A walk will help you recover faster from your strength training & make you feel AMAZING!!!
•I suggest that you aim for 60 minutes of walking or Steady State Cardio every day OR get at least 10,000 steps into your day!!! More if you can manage it
•Sat at a desk all day? Get up and walk around whilst you’re on the phone or working from home
•Get on the step master!!!
• In the car? Can you make stops to move your body
•This is A LIFE CHANGER and will transform your body FOREVER!!

🤓SCIENCE: Researchers studying adults with pre-diabetes found that 15 minutes of easy-to-moderate exercise AFTER EVERY meal curbed risky blood sugar spikes all day.
•Women are more prone to developing diabetes, especially as the hormone estrogen declines but a little exercise could make a big difference.

WEEKLY PLANNER - 9 WEEK CONFIDENT SUMMER BODY CHALLENGE

A PLAN FOR WOMEN WANTING TO BUILD LEAN MUSCLE, TONE & LOSE FAT

💪🏼MONDAY Weighted STRENGTH CIRCUITS - FULL BODY COMPOUND MOVES WITH A PUSH EMPHASIS
🙏TUESDAY 50:50 - SCULPTED ARMS & CORE CHALLENGE WITH YOGA
💪🏼WEDNESDAY Weighted BOOTY & LOWER BODY SCULPTING PYRAMID
🙏THURSDAY 50:50 - PILATES STYLE - DEEP CORE & BACK WITH RELAXING YOGA STRETCH
💪🏼FRIDAY Weighted STRENGTH CIRCUITS - FULL BODY COMPOUND MOVES WITH AN EMPHASIS ON PULL
🏆SATURDAY -TEAM MINI CHALLENGE - IF YOU WISH TO REPEAT A CLASS I SUGGEST TUESDAY OR WEDNESDAY !!
😍SUNDAY REST & RECOVERY - WHY NOT TRY AN ON DEMAND RESTORATIVE YOGA CLASS
🔥SIT TO HIIT - MINI HIITS TO WEAVE INTO YOUR DAY !!! Get moving!!! You can’t imagine the benefits
🏃🏼‍♀️DAILY STEPS - MOVEMENT TARGET STRATEGY 10K STEPS PER DAY - A TOTAL GAME CHANGER
😴SLEEP CLINIC NOURISH & NURTURE - FIND YOUR SLEEPY CLASSES ONLINE ON DEMAND

Training Intensity: How Hard Should You Train?

In order to build strength and create lean muscle it is important to train with intention and challenge your body but also train smartly, repeat and practice mastering key moves so you can SEE YOURSELF PROGRESSIVELY LIFTING MORE over the next 9 weeks, but balancing that with KEEPING YOUR FORM. The Weights you select should challenge you so not always too light BUT also not to failure (most of the time).

💁‍♀️IMPORTANT INFO:
When choosing what weights to lift for your PROGRAMMED WORKOUTS , to build strength and create muscle it’s important to understand the concepts of Rate of Perceived Exertion (RPE) and Reps in Reserve (RIR) to be able to appropriately gauge your training intensity and challenge yourself to work hard, see results & STAY SAFE!!!

💁‍♀️IMPORTANT INFO:
The chart above is a guide for you to use for your 9 week training programme.
Along the left side are the weeks (they overlap)
The table describes how your workout should feel in terms of intensity inorder to create CHANGE!!!
Remember that learning the movement patterns in your first few weeks are key & only once they are mastered should you think about loading the weights
Also remember to listen to your body on days when you feel weak!!

💪🏼AND… you CANNOT BUILD MUSCLE WITHOUT ADEQUATE FUEL ( PROTEIN-1g/lb target weight)
🙏GET ADEQUATE REST!!! Don’t go crazy doing loads of other workouts!!!
Your mini hiits ( a variety provided) and walking target of 10.000 steps is enough.
💦GET ADEQUATE WATER!!! Hydrate your muscles , Keep your body retaining water weight as it thinks it’s dehydrated, keep your joints lubricated, cells hydrated and hormones functioning well!!!

💁‍♀️BQCK TO THE MQIN TOPIC!!!
RPE is a subjective measure of how hard you feel like you are working during physical activity. It also allows you to auto regulate your training and set an appropriate desired intensity based on your goals and current body feels for the day. Using RPE as a tool can help you manage fatigue because it’s flexible and it effectively ensures you are working with an appropriate intensity for each given workout or exercise you do.

💁‍♀️For example:
There are days where you may feel really energized, you had a great night’s sleep, fully recovered from your last training session and ready to rock your lift. These are the days where heavier loads may feel “easy” and you’re able to move more weight.

💁‍♀️Then there are days where you may feel sleepy, tired and sluggish, maybe didn’t sleep well, just overall bleh feeling but you are still planning on doing a workout. These are the days where even the lightest of weights may feel heavy and that’s where you may want to scale back the weight.

💁‍♀️Learning to gauge RPE takes time and practice, it’s not something you can just “get” which is why another way to think about this is using RIR, which is basically just gauging how many reps you have left in the tank.

💁‍♀️We all naturally train in some form or fashion with the concept of reps in reserve.

💁‍♀️Using RIR is a convenient way to apply the RPE scale especially when it comes to strength training of how hard a set felt and how many more reps you had left in the tank.

💁‍♀️If you are new to training, utilize RIR as a guide in how hard to push yourself. Most of the time new lifters should challenge themselves when they work out and aim for this zone for their working sets.

🥳Are you ready for your CHALLENGE to begin!!!!

😌Let’s All Now Visualise Our Personal GOAL!!
We are going to…
💪🏼MASTER YOUR FORM
💪🏼START SMALL BUT WITH INTENTION
💪🏼RECORD YOUR PERFORMANCE
💪🏼REACH YOUR GOAL using RPE/RIR,

🏆We are on a 9 week TEAM Mission!!
🏆Let’s feel STRONGER FITTER & HAPPIER
🏆ROCK YOUR CONFIDENT SUMMER BODY!!

Love Nelly B 💋

PRINCIPLE #2 YOUR DAILY NUTRITION HAS NEVER BEEN MORE IMPORTANT

THIS IS A GUIDE TO NUTRITION - As a WOMAN our hormones are constantly shifting!!! More so than men, our hormones affect how much energy we have, how our bodies perform, how we metabolise fat & also how we process sugars. Our gut microbiome is a complicated part of the picture too!!! All of these factors can lead to a imbalanced sluggish system & weight gain ( especially around our BELLY) which means our NUTRITION IS KEY to our HEALTH & WELLBEING !!!!! As well as finding the right energy balance for you the MACRO NUTRIENTS within the food we consume is also so important! Getting the right amount of PROTEIN , FAT & CARBS in your macro diet will help you to reach your wellbeing & fitness goals, whether you are trying to feel energised, lose some weight, put on muscle, tone up or simply feel nourished. Meal plans should have a considered balance of all three macros that work well for your beautiful body!!! Remind yourself every day just how beautiful you are how much our bodies do for us day in day out. You deserve to FEEL YOUR BEST!!!

💁‍♀️YOU CAN APPROACH THE NUTRITION SIDE OF YOUR CHALLENGE IN VARIOUS WAYS!!

1.) Read this - absorb it - take things from it & maybe incorporate some of the macro nutrient ideas into your daily diet and visually think… am I getting enough protein and veggies on my plate? This can be helpful but also not very accurate if you’ve set yourself a target.

2.) Or decide -YOU HAVE YOUR TARGET WHICH INCLUDES DIETARY CHANGES so you’re going to go deeper into it for the next 9 weeks!! - try tracking and monitoring your energy balance ( cals in and out) and also look at your macros - you can do all of this on - MY FITNESS PAL APP

💁‍♀️There is no right or wrong - just where you are now & what you want to achieve over the next 9 weeks!!!

💁‍♀️I’m always here to help & support you. Take a look at your videos in the fB group too!!
- Now lets get learning!!!

💁‍♀️I’m going to ask you to PRIORITISE THE 2 MACRO NUTRIENTS THAT CONTAIN ESSENTIAL AMINO & FATTY ACIDS FOR LIFE. These are PROTEIN & FATS.

💪🏼PROTEIN -is the building block of life & essential for human function.
•You CANNOT PRESERVE YOUR BODYS MUSCLE (this includes our internal organs not just your biceps) without protein.
•So it’s a vital building block for your body’s health & growth & performance.
•Protein is also fabulously filling and relatively lean at 4 calories per gram.

👩🏻‍🍳Meal planning tip:
•I recommend you calculate your daily intake, divide by 3 and build each meal around your protein!!!

•Protein can be obtained from animal or plant based sources
•No political agenda - but a scientific fact!!! •Animal protein is superior to plant based for the job of building bone, muscle & tissue.
•Organic & grass ( not grain ) fed varieties are best but just do the best you can within your budget.
•Please note: animal derived proteins that are not pure such as sausage can contain grains & gluten etc… check labels
•Please note: plant based proteins are an incomplete source and you will need to obtain your nutrients from different varieties / sources or supplements to get your requirements
•Please note: Good quality (non sweetened) protein powders are amazing at supplementing your diet.

🤓SCIENCE: Excluding water and fat, the human body is made up almost entirely of protein. Protein is the main component of muscles, bones, organs, skin, and nails.
Excluding water, muscles are composed of about 80% protein, making this nutrient especially important!!

⚖️ YOUR INTAKE SHOULD BE AIMED AT AROUND 1g/1lb of target BODYWEIGHT.
This is higher than historical guidelines but cutting edge medics & scientists confirm it’s safe & beneficial.
•You can + or - 10-20g for your own choice
•This is a solid level for active women particularly as we lose estrogen & enter peri/menopause when we lose upto 1% muscle mass & bone density each year
•Much more protein than this cannot be synthesised by the body so it is not necessary to go way beyond the recommended amount

🙏FAT- is a key hormonal regulator & amazing for your BRAIN HEALTH

🤓SCIENCE:
•Our brains are made predominantly of fat.
•Fat is a major source of energy and helps you absorb certain vitamins and minerals - vitamin A, D and E.
•We need fat to build cell membranes and protective myelin sheaths that wrap around our CNS.
•Fat is essential for blood clotting, muscle movement, and immune processes.
•Healthy fats help you feel fuller longer, balance blood sugar, and help to regulate hormones.

FAT IS FABULOUS HOWEVER:
•You MUST focus on QUALITY not quantity
•QUALITY FATS : Remember to stick to organic, raw nuts and seeds, wild-caught fish, and organic produce where possible.
•Industrial farmed oils should ideally be swapped for high quality organic ones
GREAT SOURCES:
•Nuts
•Seeds
•Fatty, cold water fish
•Fatty grassfed, pastured meat
•Olives
•Avocados
•Eggs
•Olive oil
•Coconut oil

FATS ARE AWESOME FOR YOU
•However, they contain 9 calories/ gram this means you need to be aware of portion size.
• A good rule is try to get about 2 tbsp. of healthy fats from whole foods sources at every meal.
•Although they are higher in calories, the high-fat foods on the list above (along with a little full fat butter, cheese, cream, full fat greek yoghurt ) can easily be part of a nutrient-dense, whole- food–based diet and can help weight loss if included inline with a DECREASE in complex carbohydrates (I will explain complex carbohydrates next )
•Full Fat Dairy contains a good mix of Protein/ Fat & Carbs - however many people are intolerant.
•Nut milks and yogurts are a good alternative but ensure they are not artificially sweetened

⚖️ AS A RULE YOUR FAT INTAKE SHOULD BE AIMED AT AROUND 0.4g/1lb of target BODYWEIGHT
-You can add cheese, cream & butter to main meals but be wary of the amount.

🔥-CARBOHYDRATES- This is the trickiest area to navigate!!

🤓-Lets get straight into the science!!!
• Carbs do not contain essential acids for life but are our bodies go-to source of IMMEDIATE energy & our BRAIN uses 20–25% of a person’s glucose ( carb energy) when they are at rest so carbs are essential in that way.
•However, when we prioritise protein the small amount of glucose needed for brain function can come from the process of gluconeogenesis. •Protein converting to carbs for energy.
•This means you’ve no need for high amounts of carbs, above and beyond the ‘healthy natural’ carbs which you get from vegetables, pulses etc.; and this is also beneficial due to their nutritional factor as they are packed with fibre and other nutrients.

🤓FACTS: - Where do carbohydrates come from?
•People get their carbohydrates from food.
•All plants contain carbohydrates & these are an amazing source (particularly leafy green ones ) which also contain fibre. Fibre slows down digestion so insulin spikes are steadies and fibre fills you up!!

🌿TOP TIP!!! Fill your plate FULL OF GREEN LEAFY VEGGIES AT EVERY MEAL!!
• Starchy carbs & underground veggies are also a great source of nutrients.
•However, these types convert to sugar quicker than your green fibre filled ones and should be monitired individually based on how you react. - these are : beans, peas, lentils , sweetcorn, potatoes, carrots, parsnips
•Fruit carbs : Once again!!! Nutritious but convert quickly to energy & sugar if not used immediately.
•In the case of fruit - Berries are generally less reactive and whole fruits with skin on are also slower to convert due to the fibre in the skin which slows down digestion
•If you are concerned about keeping your blood sugars stable PLEASE AVOID CONSUMING YOUR FRUIT & SWEET VEGGIES AS JUICES. •They are a super highway to sugar!!!!

🙏Please note!!! Whilst carbs are NOT THE ENEMY, YOU NEED TO UNDERSTAND THE SCIENCE & ADAPT FOR YOU!!!
•consuming too many processed (anything white or packaged. Yes, that means, pasta, rice, bread & crackers ) and (starchy- underground veg & beans ) or (sugary - fruits) can cause our bodies to have sugar spikes and if the sugar spikes are not used they will be stored as excess amounts as fat.
•There is no such thing as bad food (although I would label high processed foods such as snack bars & sweets not as food but packaged chemicals)
•However, your body IS A BEAUTIFUL SCIENCE LAB IN MOTION and this is what happens.
• Just learn to become your own scientist!!!
•Align your daily diet with your personal goals and OWN IT!!!!

⚖️ ONCE YOU’VE SET YOUR ESSENTAIL PROTEIN & FAT INTAKE use the balance for your carb intake.
• If it feels too low for you then adjust the fat but leave the protein.
•Carbs contain 4 calories per gram

TOP TIPS:

🌿Fibre filled carbs in the form of leafy greens are ram packed with nutrients and you can fill your plate as much as you like!!!!

💁‍♀️Some people perform well on low carb diets and some people feel lacking in energy.
•What’s important is you toggle between fats and carbs as your energy source and find the mix that works for you.
•This can take time through trial and error. However, if your goal is specifically to lose weight people generally do well on lower carb diets.

💁‍♀️Please be aware that as women lose estrogen typically in their 40’s they become more resistant to insulin
•This means the effect of sugars is more pronounced in the Female body.

MY FITNESS PAL

HER.DailyDietPlanner Instagram page

Head over to instagram and find your Her.DailyDietPlanner - A page created for busy women as a source of inspiration and information to help you find nutritious & delicious recipes and meal ideas.

💁‍♀️The page is yours to use and scour!!!

💁‍♀️I’ve created & will continue to create helpful images , videos and thought provoking posts to help support your journey to a better balanced and deliciously nutritious daily diet!!!!

💁‍♀️Some things may be controversial at times and I’m not vegan or vegetarian so apologies if there’s a lack of representation!!!

💁‍♀️As a women your nutrition is key to your hormone balancing so do watch some of the videos and podcasts around the link between nutrition and hormones

💁‍♀️If you find anything you’d like me to upload just blast it across!!

💁‍♀️This is YOUR RESOURCE so please use it to help create and shape your meals.

Love Nelly 💋

Principle #3 MASTER YOUR MINDSET & YOU CAN MASTER THE WORLD

If you’re tired of fighting the same old battles and struggling, you should know that you have the power to change. You can transform any aspect of your life by first evolving the way you think. What mindset are you stuck in currently? Recognize why you have been thinking this way, and then do the work to start thinking differently. No one can expect to grow or improve their lives without first being willing to change. What will you change in your life? There are five key points to transform your mindset and help you push through to the next level.

I want you to Set YOU as a Priority

💁‍♀️In such a busy world & our home/work/community environments, everything is a priority, which means nothing is truly a priority.

💁‍♀️But what’s important isn’t how many tasks you can perform in a day; it’s how many tasks you complete that are aligned with your purpose.

💁‍♀️You probably have a “to-do” list, just like nearly everyone. But what about a “to-be” list?

🏆MAKE YOUR JOURNAL YOUR ‘ TO BE’ LIST!!!

💁‍♀️Your “to-be” list can be YOUR VERY OWN list of the top few DAILY RITUALS, PERSONAL TRAITS OR VALUES that you consider non-negotiable so you can BE THE BEST VERSION OF YOU!!!

💁‍♀️When reviewing your “to-do” list, choose to complete FIRST those which also get you closer to your goals.

💁‍♀️For example: I AM GOING TO GET STRONGER & FITTER!!!
-Now align this action with a daily routine that gets you completing your ‘to do’ without having to think about it!!! That could mean as soon as you wake up you work out or you always drink water 20 minutes before food or you always walk 20 minutes after food.

💁‍♀️Here’s another pro tip: SEE WHERE YOU CAN COMBINE PRIORITIES

For example:
•Listen to an educational podcast whilst getting in your 10K steps
•or ask your kids to walk with you so they also get some fresh air , exercise and you get to chat away from devices. You never know.. it might become a family outing!!!
•or every time you take a call at work you get up and move around

💁‍♀️WHATEVER YOUR GOAL!!!!
I want you to know YOU ARE WORTH IT &
YOU OWE IT TO YOURSELF TO PUT YOUR WELL-BEING FIRST.

💁‍♀️Choose today to start making choices that set you on a path toward a more fruitful and fulfilling life.

💁‍♀️The easiest way to change your mindset is to make a promise to yourself.

🏆NOW USE YOUR 9 WEEK CHALLENGE TO SET YOUR GOAL!!!!

🏆Promise that you’ll do the things you need to do!!!
👩‍❤️‍💋‍👩Use your friends , family & support network
❤️And…. Also remember to give yourself time to do the things you want to do, as well.

Good luck with your challenge
I’m right here with you
Every step of the way!!!
Love Nelly 💋

External link

Everything you need to know hormone & menopause related

Dr Louise Newson is a world renowned & leader in womens wellbeing & menopause

Please use this link to access amazing interviews, pod casts & chats all relating to hot well woman topics. These mini tutorials have vastly improved my life & knowledge & I hope they can do the same for you & the other women in your life. So please pass this information on. Women Supporting women for a better future.

All about the menopause, symptoms, long term health risks & hrt

The truth about menopause

Explaining menopause hrt & alternatives

It’s NOT JUST HOT FLUSHES!!! Osteoporosis & menopause -Newson with Meg Matthew’s

It’s more than hot flushes!!!! Menopause & increased risk of cardiovascular disease Newson & Shapiro

It’s more than hot flushes!!!! Newson & Mosconi on brain health and links to Dementia in menopause

Menopause & weight gain with Liz EarleWellbeing

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