🌞 💧Hot Days = Hydration Priority! 💧
As the temperature rises, so does your need for consistent hydration—especially if you’re navigating perimenopause or menopause.
Did you know being even mildly dehydrated can intensify common symptoms like:
⚡️ Hot flushes
🧠 Brain fog
🥴 Fatigue
💤 Poor sleep
💥 Mood swings
👉 Most UK women only drink around 1.4 litres of water a day, but the recommendation is closer to 1.6–2.0 litres depending on activity and climate.
💡 Hydration tips for summer & hormones:
✔️ Aim for 6–8 glasses (1.5–2.0L) daily
✔️ Add electrolytes if you’re sweating more
✔️ Eat water-rich foods (cucumber, melon, berries)
✔️ Watch for signs of dehydration (dark urine, headaches, dry mouth)
If you are taking GLP-1 medication its CRUCIAL to increases your hydration.
Staying hydrated doesn’t just help your body—it helps your nervous system stay calm, your energy stay consistent, and your hormones stay more balanced and improves your mental clarity.
💧 Drink up, it’s a simple daily win.

💦Don't wait until you're thirsty
​💦Sip throughout the day
💦Fill up a two litre water bottle at the beginning of the day so you can measure your intake
💦Drink a glass of water before your morning tea/coffee
💦Drink a glass before you snack
💦Drink a glass before a meal

Lower back pain is unfortunately a common issue.   Causes could include muscle strain, poor posture, herniated discs, arthritis, or just simply lack of movement.

🧘‍♂️ Things that can help 🧘‍♂️

Movement & Gentle Exercise

• Stretching: Pelvic tilts, cat stretch.   See some if the video below ⬇️ 
• Walking: Prevents stiffness & loosens the muscles Core strengthening: Pilates exercises such as Plank, The Hundred can help if performed correctly!
• Posture & Ergonomics Sit with feet flat, back supported. Avoid slouching or sitting too long. Adjust screens to eye level and use lumbar support.

Heat/Ice Therapy

• Ice: To help decrease inflammation. Heat: To relax muscles and increase circulation.

Medication if necessary

• (e.g., ibuprofen) for pain and inflammation.  Not long term.

Massage or Foam Rolling  - 

• On that tight spot (if muscular)

If you want to know more then get in contact re:Pilates.   Pilates exercises are designed to alleviate back pain & make it stronger therefore prevent a reoccurrence.  Email me: [email protected]

Weight Loss Resistance & Slow Metabolism is it real?
This is especially common in menopausal women who often notice unexplained weight gain, despite their best efforts.   Weight loss resistance is real, and a slow metabolism can contribute to it, but it’s often misunderstood.

What is Weight Loss Resistance?
Weight loss resistance refers to a situation where, despite following a structured diet and exercise plan, an individual struggles to lose weight or experiences a plateau. This can happen due to several factors, including:
❧Hormonal imbalances – High cortisol (stress), insulin resistance, thyroid dysfunction (hypothyroidism)
❧Inflammation – Inflammatory responses in the body (from poor diet, gut health issues, or stress) can interfere with fat loss.
❧Metabolic adaptation – The body adjusts to a calorie deficit over time, slowing metabolism to conserve energy.
❧Poor sleep & stress – Lack of sleep increases ghrelin (hunger hormone) and reduces leptin (the I’m ‘full’ hormone), leading to cravings and fat retention.
❧Toxic overload – Toxins from food, water, and the environment can disrupt hormonal balance and metabolism.

Slow Metabolism
Metabolism refers to the body’s ability to convert food into energy, and it varies from person to person. However, a genuinely slow metabolism is usually linked to medical conditions, such as:

❧Hypothyroidism (Underactive Thyroid) – Low thyroid hormone levels slow calorie burning.
❧Hormonal changes (Menopause, PCOS, Insulin Resistance) – Can reduce metabolic rate.
❧Chronic dieting & low-calorie intake – Can cause metabolic slowdown as the body conserves energy.
❧Loss of muscle mass – Muscle is metabolically active, so less muscle = lower calorie burn.

What Can You Do to Improve Metabolism & Overcome Weight Loss Resistance?
❧Strength training – Builds muscle, which increases resting metabolic#healthyhabits
❧Prioritise protein – Helps with muscle repair and thermogenesis.
❧Optimise thyroid health – Get thyroid levels checked if you suspect an issue.
❧Manage stress - Put a daily stress management programme in place.
❧Improve sleep quality – Aim for 7-9 hours per night.
❧Balance blood sugar – Avoid high sugar intake, focus on fibre, protein, and healthy fats.
❧Consider gut health – A diverse microbiome supports metabolism and digestion.

Good news!! You can improve metabolism and overcome resistance with the right nutrition, training, and lifestyle strategies.

Want to know more? ask me about Strength Training & Back on Track!  [email protected]

💡What is Pilates?💡
Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility. The moves involve slow, precise movements that co-ordinate with your breath pattern.

Pilates moves tend to target your core, although the exercises work other areas of your body as well. The core includes the entire trunk, abdominals, hips, the inner and outer thighs, and the back.

💡What are the benefits of Pilates?💡​
With its functional moves it will help you perform everyday tasks better.   It strengthens and stabilises your core, or foundation, so that you can move efficiently while improving your posture, flexibility, and mobility.

As it targets the core and mobilises the joints it will help alleviate pain, particularly lower back pain.  One of many Pilates exercises below, give it a go.   

If you want to know more of join an online or face to face class then get in touch.   Disa x