healthy_little_lifter_
Dr Aisling Gough
0Following10.4KFollowers76.9KLikes
Online coach - teaching women how to ditch the fad diets with a Real LIFE
Videos
Liked
No doubt there’s a lot more conversations about perimenopause-menopause and thank goodness for it 💫
If you are a woman you *will* experience menopause.
So it’s helpful to know what that might look like.
Every woman’s experience is different so there’s no guarantee you’re sail through the transition easily, just like there’s no guarantee you’ll struggle.
But knowledge is power.
So if you’re seeing yourself in some of these symptoms (esp so if late 30s onwards you’re not too young), maybe it’s time to make some changes to look after you ❤️
Maybe that’s nutrition, exercise, sleep or stress management?
1 in 100 women under 40 experience perimenopause symptoms.
If you’d like a chat, I offer free sessions to discuss how I can help. Drop me a msg
If you are struggling, please reach out to your Doctor to discuss options.
#menopause #perimenopause #perimenopausesymptoms
If you are a woman you *will* experience menopause.
So it’s helpful to know what that might look like.
Every woman’s experience is different so there’s no guarantee you’re sail through the transition easily, just like there’s no guarantee you’ll struggle.
But knowledge is power.
So if you’re seeing yourself in some of these symptoms (esp so if late 30s onwards you’re not too young), maybe it’s time to make some changes to look after you ❤️
Maybe that’s nutrition, exercise, sleep or stress management?
1 in 100 women under 40 experience perimenopause symptoms.
If you’d like a chat, I offer free sessions to discuss how I can help. Drop me a msg
If you are struggling, please reach out to your Doctor to discuss options.
#menopause #perimenopause #perimenopausesymptoms
Did you know about this feature?🤓
Really helpful to see the macro breakdown across meals
(I recommend spreading protein throughout the day)
*also helpful to spot dodgy data, recently one lady had tracked milk that logged as +2000g carbs 🤪😵💫
If this helps, let me know 🙏🏻
feel free to tag friends to help them too 💫
#myfitnesspal #mfp #mfpuk #trackingmacros #trackingcalories #myfitnesspalhacks #mfpjourney #calories #macros
Really helpful to see the macro breakdown across meals
(I recommend spreading protein throughout the day)
*also helpful to spot dodgy data, recently one lady had tracked milk that logged as +2000g carbs 🤪😵💫
If this helps, let me know 🙏🏻
feel free to tag friends to help them too 💫
#myfitnesspal #mfp #mfpuk #trackingmacros #trackingcalories #myfitnesspalhacks #mfpjourney #calories #macros
Feel like you’ve been on a diet your whole adult life?
You’ve done it all.
The slimming clubs,
Meal plans,
The cutting out foods + restrictions.
It doesn’t work long term.
We both know that.
It’s a short term ‘quick fix’
Maybe it even served its purpose to lose a few lbs before a holiday or event?
But, to save your sanity and break the yo-yo cycle,
Instead of thinking about what to cut out,
What are you missing?
What can you ADD?
Protein at main meals,
Yummy fat sources (hormones will thank you),
Fibre - all the colour
Life’s too short to spend it miserable on yet another bs diet you know you won’t stick to.
It doesn’t need to be that hard.
No ‘being good’ - just living.
I had a lovely catch up with a client on Monday who has lost over 10lbs and 45cm in only 6 weeks and said it has been EASY.
She’s making incredible progress - still enjoying all the foods she loves, fits into normal family life with little ones, managing trips, celebrations and meals out too 💫
When you ditch the diet mentality and approach it as a lifestyle change - it’s magic 🪄
This is where I come in- equipping you with the tools, support and accountability to do just that.
DM me to take that first step 💫
#fatloss #diet #weightloss #perimenopause #menopause
You’ve done it all.
The slimming clubs,
Meal plans,
The cutting out foods + restrictions.
It doesn’t work long term.
We both know that.
It’s a short term ‘quick fix’
Maybe it even served its purpose to lose a few lbs before a holiday or event?
But, to save your sanity and break the yo-yo cycle,
Instead of thinking about what to cut out,
What are you missing?
What can you ADD?
Protein at main meals,
Yummy fat sources (hormones will thank you),
Fibre - all the colour
Life’s too short to spend it miserable on yet another bs diet you know you won’t stick to.
It doesn’t need to be that hard.
No ‘being good’ - just living.
I had a lovely catch up with a client on Monday who has lost over 10lbs and 45cm in only 6 weeks and said it has been EASY.
She’s making incredible progress - still enjoying all the foods she loves, fits into normal family life with little ones, managing trips, celebrations and meals out too 💫
When you ditch the diet mentality and approach it as a lifestyle change - it’s magic 🪄
This is where I come in- equipping you with the tools, support and accountability to do just that.
DM me to take that first step 💫
#fatloss #diet #weightloss #perimenopause #menopause
Hitting your calories,
getting workouts in,
hitting step goal but the scales aren’t playing ball?
6 reasons this may be the case-
1️⃣ you weighed after more carbs/sodium (water retention, think about it - carboHYDRATE💧)
2️⃣ built muscle 🫶🏻
3️⃣ drank more fluids 💦
4️⃣ havent emptied bowels 🚽
5️⃣ period🩸 - for some women the scale can jump a lot around their cycle
6️⃣ you’re not actually in a deficit 🫣
this could be due to having lost weight and now you’re no longer in deficit (haven’t adjusted Cals to new lighter you), could be that your tracking is off (using inaccurate data) or haven’t been tracking weekends 👀
Scales are ONE measure of progress and my personal least favourite.
Measurements + photos 🤌🏻
If weighing yourself, be consistent with it.
First thing before eat/drink. Never in the evening 🫠
#weightloss
getting workouts in,
hitting step goal but the scales aren’t playing ball?
6 reasons this may be the case-
1️⃣ you weighed after more carbs/sodium (water retention, think about it - carboHYDRATE💧)
2️⃣ built muscle 🫶🏻
3️⃣ drank more fluids 💦
4️⃣ havent emptied bowels 🚽
5️⃣ period🩸 - for some women the scale can jump a lot around their cycle
6️⃣ you’re not actually in a deficit 🫣
this could be due to having lost weight and now you’re no longer in deficit (haven’t adjusted Cals to new lighter you), could be that your tracking is off (using inaccurate data) or haven’t been tracking weekends 👀
Scales are ONE measure of progress and my personal least favourite.
Measurements + photos 🤌🏻
If weighing yourself, be consistent with it.
First thing before eat/drink. Never in the evening 🫠
#weightloss
![Arguably one of the BEST supplements with a huge evidence base (👀 more than menopause branded supplements 👀) The strength + bone health benefits alone are worth it but I’m here for the cognitive 🧠 A significant majority of the ladies I work with are peri-post menopausal. In Real Life Coaching we pride ourselves on staying up to date, evidence based and learning from the best. This year we brought in a world leading Creatine researcher [who is also leading the way in menopause specific research👏🏻] to hear all about creatine and the benefits. I’m also qualified menopause specialist coach 🤓 Creatine *monohydrate* is the one to look out for. It comes in power/tablet/gummy form but personal preference is unflavoured powder so I can add it into different drinks/foods 😋 Many women worry about gaining weight when taking creatine. It’s not the case for everyone and tbh if you do- it’s just water weight and it’s short term (~ <2 weeks) and could mean you’re a better responder 👀 so I’d see that as a win tbh 😎 Have you ever used creatine? #menopause #perimenopause #hormones #supplements #fatloss created by Dr Aisling Gough with bbno$'s edamame](https://p16-sign-useast2a.tiktokcdn.com/tos-useast2a-p-0037-euttp/294937422255448899f0fb31b49fbfde_1693991254~tplv-photomode-zoomcover:480:480.jpeg?x-expires=1695578400&x-signature=KqlHBU8MsqZK949DCXtGKvZJDyE%3D)
Arguably one of the BEST supplements with a huge evidence base
(👀 more than menopause branded supplements 👀)
The strength + bone health benefits alone are worth it but I’m here for the cognitive 🧠
A significant majority of the ladies I work with are peri-post menopausal.
In Real Life Coaching we pride ourselves on staying up to date, evidence based and learning from the best.
This year we brought in a world leading Creatine researcher [who is also leading the way in menopause specific research👏🏻] to hear all about creatine and the benefits.
I’m also qualified menopause specialist coach 🤓
Creatine *monohydrate* is the one to look out for.
It comes in power/tablet/gummy form but personal preference is unflavoured powder so I can add it into different drinks/foods 😋
Many women worry about gaining weight when taking creatine.
It’s not the case for everyone and tbh if you do- it’s just water weight and it’s short term (~ <2 weeks) and could mean you’re a better responder 👀 so I’d see that as a win tbh 😎
Have you ever used creatine?
#menopause #perimenopause #hormones #supplements #fatloss
(👀 more than menopause branded supplements 👀)
The strength + bone health benefits alone are worth it but I’m here for the cognitive 🧠
A significant majority of the ladies I work with are peri-post menopausal.
In Real Life Coaching we pride ourselves on staying up to date, evidence based and learning from the best.
This year we brought in a world leading Creatine researcher [who is also leading the way in menopause specific research👏🏻] to hear all about creatine and the benefits.
I’m also qualified menopause specialist coach 🤓
Creatine *monohydrate* is the one to look out for.
It comes in power/tablet/gummy form but personal preference is unflavoured powder so I can add it into different drinks/foods 😋
Many women worry about gaining weight when taking creatine.
It’s not the case for everyone and tbh if you do- it’s just water weight and it’s short term (~ <2 weeks) and could mean you’re a better responder 👀 so I’d see that as a win tbh 😎
Have you ever used creatine?
#menopause #perimenopause #hormones #supplements #fatloss
Seriously though, social media is amazzzing.
The knowledge, the ideas, the tips can be brilliant - but on the flip side there’s also so much💩
Walking wrong? Seriously 🫠
Body type diets, adrenal fatigue, hormone this and that - the overwhelm that must bring when trying to kick start losing weight or getting fit 😵💫
If there’s anything in particular you’re seeing that is confusing, let me know
#myths #fatloss
The knowledge, the ideas, the tips can be brilliant - but on the flip side there’s also so much💩
Walking wrong? Seriously 🫠
Body type diets, adrenal fatigue, hormone this and that - the overwhelm that must bring when trying to kick start losing weight or getting fit 😵💫
If there’s anything in particular you’re seeing that is confusing, let me know
#myths #fatloss
New month brings an opportunity for a perfect little reset ✨
Especially September
Summer is over,
schools are back,
there’s a routine shift 💫
This could be the ✨perfect✨ time to focus on you and the goals you want to achieve.
It could be more you time
Arrange a catch up with a friend you haven’t seen in a while
A work / home project you never have time for
A fitness goal
Try a new recipe or plan your meals
Pick up a new hobby
Go sea dipping
Start reading again
Journal
Get up a little earlier to make time for you
Write it down - make it happen 💫
I sent out an email yesterday about setting goals and actually achieving them - drop your email in DM if you missed it
#goals #september
Especially September
Summer is over,
schools are back,
there’s a routine shift 💫
This could be the ✨perfect✨ time to focus on you and the goals you want to achieve.
It could be more you time
Arrange a catch up with a friend you haven’t seen in a while
A work / home project you never have time for
A fitness goal
Try a new recipe or plan your meals
Pick up a new hobby
Go sea dipping
Start reading again
Journal
Get up a little earlier to make time for you
Write it down - make it happen 💫
I sent out an email yesterday about setting goals and actually achieving them - drop your email in DM if you missed it
#goals #september