Newsletter 20th September 2025

✨ Weekly Round Up ✨

✨ Weekly Round Up ✨

Wow – what a week! My heart is so full of gratitude for every single one of you who’s moved, lifted, stretched or simply taken time for your own health and wellbeing with me this week 💖.

💃 Step is back – and I’m loving it! Seeing new joiners nail the moves and that spark of achievement on their faces… it never gets old!

💪 Women on Weights (WOW) – you’re smashing it already. My mission to get more women lifting is coming alive and it makes me so excited to see your strength and confidence grow.

🌟 VIP CLUB ONLINE Studio – you’ve seriously stepped up your game this month with some challenging (and fun!) workouts.

🔥 Unstoppable You women – your commitment to nutrition, workouts and healthy habits is inspiring. I’ll be checking in individually this weekend and can’t wait to hear about your wins.

💆 Corporate massage at Kingfisher House (part of Papworth Hospital) was an absolute pleasure. It makes me happy that I get to make a difference to their day.

🙌 My 1:1 coaching clients are breaking down barriers and making incredible progress. Watching you hit goals and transform how you feel lights me up every single time.

💪💥Shout Out to the 10-day Kettlebell Workout ladies who completed their Challenge yesterday!! Well done 💪💥

Thank you ALL for bringing your energy, trust, and smiles – you make what I do the best job in the world 💜.

✨ There are still 3 months left of 2025. I’m finishing the year in a stronger place than I started – are you? There’s plenty of time to make a change to make a difference.

📲 I’m here – drop me a WhatsApp or message, and let’s get you started on your own health & fitness journey. Let’s make these last months of the year count! xx

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🍁 Welcome the Autumn Equinox with Free Workout! 🍁

As the days gently balance between light and dark, the Autumn Equinox is a perfect moment to pause, reset and step into a new season of strength and self-care. ✨

To celebrate the arrival of autumn and all the cosy vibes it brings, I’m gifting you a FREE Pilates based workout to help you feel energised and grounded:

Think of this as your little seasonal reset – a chance to welcome balance, build resilience and embrace the months ahead feeling fabulous! 🍂

👉 Check out your free workouts here: https://youtu.be/kHLr0l9kXNE?si=nDfOiDOz10wCIsOJ

Take a moment today to move, breathe and set an intention for the season ahead.

Here’s to strength, serenity and a fresh autumn start. 🌟

Midsection Weight Gain After 40: Why It Happens & How to Tackle It 💪✨

If you’ve noticed your jeans feeling snug around the waist—despite eating the same and staying active—you’re not alone. For many women over 40, midsection weight gain seems to appear almost overnight. But there’s more to it than just “eating less and moving more.” Here’s what’s really happening and how you can reclaim your waistline without extreme dieting or hours of cardio.

Why Midsection Weight Gain Happens After 40

1️⃣ Hormonal Changes

From your early 40s, perimenopause begins for many women and oestrogen levels gradually decline. Oestrogen helps regulate where fat is stored. With less of it, the body is more likely to deposit fat around the abdomen rather than the hips and thighs.

2️⃣ Slower Metabolism

After 40, we naturally lose muscle mass (around 3–5% per decade). Less muscle means your resting metabolic rate drops, so you burn fewer calories even when you’re not moving.

3️⃣ Stress & Cortisol

Life is busy—careers, family, ageing parents—and stress can lead to elevated cortisol levels. Cortisol encourages fat storage, especially around the belly.

4️⃣ Sleep Disruption

Hormonal shifts, night sweats or simply a busy mind can affect sleep. Poor sleep alters hunger hormones, making you crave sugary snacks and comfort food.

How to Combat Midsection Weight Gain

🏋️‍♀️ Prioritise Strength Training

Building muscle is key to boosting metabolism. Aim for 2–3 full-body strength workouts each week. Focus on compound moves like squats, deadlifts, and push-ups to build lean muscle and keep fat at bay.

🍳 Power Up Your Protein

Include 20–30g of protein per meal—think Greek yoghurt, eggs, chicken, fish, lentils, or protein shakes. Protein supports muscle repair and keeps you fuller for longer.

🚶‍♀️ Move More Daily

NEAT (Non-Exercise Activity Thermogenesis)—like walking, gardening, or even dancing in the kitchen—adds up. Try for 8–10k steps per day if possible.

😴 Protect Your Sleep

Create a bedtime routine: limit caffeine after midday, reduce screen time, and keep your bedroom cool and dark. Aim for 7–9 hours each night.

🧘‍♀️ Manage Stress

Meditation, Pilates, breathing exercises, or even a slow stretch session can lower cortisol. Carving out “me time” isn’t indulgent—it’s essential.

🥗 Balance Your Nutrition

Ditch extreme diets. Focus on whole foods: colourful vegetables, lean proteins, healthy fats, and complex carbs. Watch portion sizes and alcohol intake—especially wine, which is calorie-dense and can impact sleep.

🔥 Join the Midsection Meltdown! 🔥

If stubborn belly fat is your biggest frustration, my Midsection Meltdown programme is designed for women 40+ who are ready to slim their waistline and feel confident again.

✨ What’s included:

Targeted Core & Strength Workouts – Simple yet powerful sessions to build lean muscle and boost metabolism.

High-Protein Meal Guidance – Easy meal ideas to keep you fuller for longer and help you hit your protein goals.

Stress-Lowering Strategies – Relaxation techniques, Pilates-based stretches and mindful practices to reduce cortisol.

Sleep & Recovery Tips – Practical steps to improve sleep quality and reset hunger hormones.

Accountability & Support – Coaching and community to keep you motivated every step of the way.

💡 This isn’t about crash diets or endless crunches—it’s about a smart, holistic approach to reshape your midsection and feel amazing from the inside out.

👉 Ready to start your own Midsection Meltdown?

Message me at AG Fitness and Health to join the next intake starting 24th September...... secure your place & let’s reclaim your confidence—together! 💜

Remember: It’s Not Just About the Scale

Midsection weight gain is common after 40, but it’s not inevitable. By focusing on strength, nutrition, movement, sleep and stress management, you can stay strong, energised and confident well beyond your 40s.

💡 Tip: Track your strength gains and energy levels, not just your weight. The goal is to feel powerful and vibrant—not just to shrink your waistline.

✨ NEW 7-Day Midsection Meltdown for Women 40+ ✨

Ladies… ever wondered why the midlife middle seems to have a mind of its own? 🫣

It’s not about doing hundreds of crunches or living on lettuce. It’s about nutrition, exercise & working with your hormones, not against them. 💪💃

Join me for 7 days of smart, science-backed strategies to:

✅ Activate your deep core & strengthen from the inside out

✅ Eat in a way that balances hormones & reduces bloating

✅ Reduce stress (and those stubborn cortisol spikes)

✅ Boost metabolism with strength & low-impact conditioning

💡 Just 10-15 minutes a day – workouts, nutrition tips, and mindset tools designed for real women in their 40s, 50s & beyond.

💥 Starts Tuesday 24th September – Monday 30th September

💷 Only £20.00 for the full 7-day programme

You’ll finish the week feeling stronger, flatter, and more in control of your midsection – and with all the tools you need to keep the results going long after the 7 days are up 💖

💌 Comment “MELTDOWN” and I’ll send you the details!

#AGFitnessAndHealth #MidsectionMeltdown #WomenOver40 #StrengthNotStress #HormoneHealth #EmpowerSupportTransform