Fit & Fierce After 40

What You Need to Know About Supplements for Perimenopause | Episode 7

What You Need to Know About Supplements for Perimenopause Welcome back to Fit and Fierce After 40! In this episode, your host, Holly Smith-Williams, dives into the world of supplements for perimenopause. With so many options on the shelves, it can feel overwhelming to decide what’s truly beneficial. Holly shares her personal experiences, from what’s worked wonders to what hasn’t, and provides practical advice to help you navigate the supplement maze. This episode covers: Why supplements are often used during perimenopause. Holly’s supplement routine, including NAD, hyaluronic acid, Omega 3s, collagen, and more. The science behind essential supplements like Vitamin D, magnesium, and probiotics. Tips for staying organised with your supplements. Why supplements are the cherry on top—not the whole cake. Whether you’re new to supplements or just curious about fine-tuning your routine, this episode offers insights to help you make informed choices. Timestamps: [00:00] Introduction and why supplements are a popular choice during perimenopause [02:15] Holly’s personal supplement routine and why it works for her [07:45] Essential supplements: Vitamin D with K2, Omega 3s, collagen, and more [14:10] Tips for staying organised with your supplements (including Holly’s pill box hack!) [17:35] Matching supplements to common perimenopausal symptoms [20:00] The importance of hydration and the power of electrolytes [21:30] Final thoughts: supplements as the cherry on top of a healthy lifestyle Tags:#SupplementsForPerimenopause #FitAndFierceAfter40 #MenopauseWellness #HealthTips #Supplements #PerimenopauseSupport #HealthyLifestyle Disclaimer:This video is for general informational purposes only. Always consult a qualified professional or healthcare provider if you have questions about perimenopause, menopause, or any other medical condition. Links Mentioned in This Episode: Victoria Health Website [https://www.victoriahealth.com/] Humantra Electrolytes [https://humantra.co.uk/] Will Powders Electrotides [https://www.willpowders.com/collections/electrolytes] Amazon Pill Box [https://www.amazon.co.uk/gp/product/B07794YMY7/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1] Correxiko for Collagen, Omega 3, and Magnesium [https://www.correxiko.com/] Follow Holly on Instagram: Fit and Fierce After 40 [https://www.instagram.com/fitandfierceafter40] Takeaway Challenge:This week, reflect on your own routine. Are there any gaps you’d like to fill with supplements or lifestyle changes? Share your thoughts with Holly on Instagram or use the hashtag #FitandFierceAfter40. Next Week:We’ll explore how to eat well for hormone balance. Don’t forget to subscribe so you never miss an episode! Get full access to Fit & Fierce After 40 at fitandfierceafter40.substack.com/subscribe [https://fitandfierceafter40.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

How to Stay Motivated When Progress Feels Slow | Episode 6

Title: How to Stay Motivated When Progress Feels Slow Description:Have you ever been eating right, working out consistently, and doing all the "right" things, only to feel like nothing is changing? You’re not alone! In this episode of Fit and Fierce After 40, I’m diving into one of the most common frustrations: when progress feels slow. We’ll explore why progress can seem elusive, why the scale isn’t always the best measure of success, and how to stay motivated even when results take time. Plus, I’ll share my top tips for tracking wins beyond the scale and celebrating the small victories that add up to big changes over time. If you’ve ever wondered, “Why am I even bothering?”, this episode is here to remind you that slow progress is still progress—and it’s often the most sustainable kind. Find out more about: - Why progress can feel slow even when you’re doing everything right. - The importance of non-scale victories, like better sleep or feeling stronger. - How to track progress effectively using measurements, photos, and strength gains. - The power of focusing on habit-based goals instead of outcomes. - Why slow, steady progress is the key to long-term success. 0:00 - Welcome and why slow progress is completely normal. 3:15 - My personal story of frustration with slow progress and what I learned. 7:30 - Why the scale isn’t always the best measure of success. 10:45 - The importance of non-scale victories: What are they and how to track them? 15:30 - Practical tips for staying motivated when progress feels slow. 22:00 - How to celebrate all forms of progress and focus on consistency. 25:45 - This week’s challenge: Track one non-scale victory and share it! This Week’s Challenge: Track one non-scale victory, whether it’s feeling more energised, lifting heavier weights, or sleeping better. Write it down, celebrate it, and share it with me on Instagram @fitandfierceafter40 [https://www.instagram.com/fitandfierceafter40] using the hashtag #FitAndFierce40. Subscribe & Share: If you enjoyed this episode, please subscribe and share it with a friend who might need a little motivation right now. Next Episode Teaser: Don’t miss next week’s episode, where we’ll dive into how to eat for hormone balance! Resources & Links: Follow me on Instagram: @fitandfierceafter40 [https://www.instagram.com/fitandfierceafter40] Check out my blog for more tips and insights: https://fitandfierceafter40.substack.com/ [https://fitandfierceafter40.substack.com/] Start tracking your strength progress with this simple tracker: https://docs.google.com/spreadsheets/d/1QnTZHDFugjafgalcAOAFedpy0K3WIyDOa_fRBH43xJM/edit?usp=drive_link [https://docs.google.com/spreadsheets/d/1QnTZHDFugjafgalcAOAFedpy0K3WIyDOa_fRBH43xJM/edit?usp=drive_link] #FitAndFierce40 #WomenOver40 #PerimenopauseWellness #SlowProgressIsProgress #FitnessAfter40 #MotivationTips #StrengthTrainingJourney Get full access to Fit & Fierce After 40 at fitandfierceafter40.substack.com/subscribe [https://fitandfierceafter40.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

Why Lifting Weights is the Game-Changer You Need After 40 | Episode 5

Why Lifting Weights is the Game-Changer You Need After 40 Think lifting weights is only for bodybuilders? Think again! In this episode of Fit and Fierce After 40, I dive into why strength training is the ultimate game-changer for women in their 40s and beyond. From boosting metabolism and reducing belly fat to improving bone health and posture, lifting weights is about building a body that works for you, not against you. I’ll share my personal journey into strength training, the motivation behind it, and the incredible changes it’s made to my body and mind. Plus, we bust the myth that lifting weights makes you bulky and outline a simple, beginner-friendly workout plan to help you get started. If you’re ready to feel strong, confident, and energised, this episode is for you! Learn more about: The incredible benefits of strength training for women over 40. Why muscle is the secret to a faster metabolism and better health. How strength training reduces belly fat, builds strong bones, and boosts mood. Simple steps to start lifting weights—even if you’re a complete beginner. The truth about “bulking up” and why lifting weights won’t make you look like a bodybuilder. Timestamps: 0:00 - Welcome and why lifting weights is essential after 40. 3:15 - My personal story: Why I started strength training. 8:30 - The life-changing benefits of lifting weights. 12:45 - Busting the myth: Will lifting weights make you bulky? 17:00 - How to start strength training: Simple tips and a beginner-friendly routine. 22:30 - My challenge to you: Try one strength training session this week! Take the challenge! Try one strength training session this week—even just 10 minutes. Tag me on Instagram @fitandfierceafter40 [https://www.instagram.com/fitandfierceafter40] or use the hashtag #FitAndFierceAfter40 to share your progress! Subscribe & Share: Don’t forget to subscribe to the podcast and share this episode with a friend who’s ready to feel stronger and more confident. Follow me on Instagram: @fitandfierceafter40 [https://www.instagram.com/fitandfierceafter40] Learn more about strength training on my blog: https://fitandfierceafter40.substack.com/p/strength-starts-here-a-beginners [https://fitandfierceafter40.substack.com/p/strength-starts-here-a-beginners] Learn more about the benefits here: https://fitandfierceafter40.substack.com/p/lift-your-way-to-a-leaner-midlife?r=1zb7ns [https://fitandfierceafter40.substack.com/p/lift-your-way-to-a-leaner-midlife?r=1zb7ns] #FitAndFierce40 #StrengthTraining #WomenOver40 #MenopauseFitness #HealthyLifestyle #BoneHealth #MuscleOver40 #WellnessJourney #ConfidenceInMidlife Get full access to Fit & Fierce After 40 at fitandfierceafter40.substack.com/subscribe [https://fitandfierceafter40.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

Setting Intentions for a Strong and Fierce New Year | Episode 4

Setting Intentions for a Strong and Fierce New Year Resolutions are out—intentions are in! In this special bonus episode of Fit and Fierce After 40, I’m sharing a more empowering and sustainable way to approach the New Year. Say goodbye to the pressure of rigid resolutions and hello to setting meaningful intentions that align with your goals and how you want to feel in 2025. Join me as we reflect on the past year, identify key wins and lessons, and map out a plan for a year that feels strong, fierce, and achievable. Whether you’re looking to build strength, find balance, or boost your confidence, this episode will guide you in creating a roadmap to thrive in the New Year. - Why resolutions fail and how intentions set you up for success. - How to reflect on 2024 to identify wins and challenges. - Three simple steps to create intentions you’ll stick to. - Breaking down intentions into actionable, sustainable steps. - The power of consistency and small wins over perfection. 0:00 - Welcome and why intentions are better than resolutions. 3:00 - Reflecting on 2024: Wins, challenges, and lessons. 8:15 - The pivotal moment that changed my mindset about goals. 11:45 - Setting meaningful intentions for 2025. 16:30 - Breaking intentions into small, actionable steps. 20:00 - How to stay consistent and celebrate progress. 22:15 - Wrap-up and your challenge for the week. Write down 1-3 intentions for 2025 and share them with a friend or tag me on Instagram @fitandfierceafter40 [https://www.instagram.com/fitandfierceafter40]. Use the hashtag #FitAndFierceAfter40 to join the conversation and inspire others. If you enjoyed this episode, subscribe and share it with someone who’s ready to make 2025 their best year yet. Follow me:Instagram: @fitandfierceafter40 [https://www.instagram.com/fitandfierceafter40/]Facebook: https://www.facebook.com/hollyjsmithwilliamshttps://www.facebook.com/hollyjsmithwilliamsFind [https://www.instagram.com/fitandfierceafter40] out more and follow me on my Substack Blog: https://fitandfierceafter40.substack.com/https://fitandfierceafter40.substack.com/ [https://www.instagram.com/fitandfierceafter40] About the Host: Hi, I’m Holly Smith Williams, the Fit & Fierce After 40 host. As a woman navigating midlife myself, I’m passionate about empowering women in their 40s and beyond to feel strong, confident, and in control of their health and wellness. Through practical tips, relatable stories, and actionable advice, I’m here to help you tackle everything from strength training to nutrition, all while embracing the unique challenges of this stage of life. Join me each week as we explore how to stay fit, fierce, and fabulous—no matter your age! #FitAndFierce40 #NewYearIntentions #FitnessAfter40 #MidlifeWellness #StrengthTraining #HealthyHabits #PerimenopauseWellness #NewYearGoals #StrongAndFierce #WellnessOver40 Get full access to Fit & Fierce After 40 at fitandfierceafter40.substack.com/subscribe [https://fitandfierceafter40.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

Navigating Christmas Without Sabotaging Your Goals | Episode 3

Navigating Christmas Without Sabotaging Your Goals The festive season is here, filled with joy, treats, and endless indulgences—but how do you enjoy it all without feeling like you’re throwing your progress out the window? In this festive episode of Fit & Fierce After 40, I’m sharing five simple strategies to help you navigate Christmas parties, family dinners, and all those tempting festive treats, guilt-free. From prioritising protein to enjoying mindful indulgences and even tips for managing alcohol, this episode is packed with practical advice to help you stay on track while still enjoying every moment. In this episode, I discuss: - How to balance festive eating without guilt or deprivation. - The power of movement, like a family walk, to stay active and connect. - Simple tips for managing alcohol and staying hydrated during the holidays. - Why is it okay to indulge, and how do you bounce back when you do? 0:00 - Welcome and why balance is key during the holidays. 3:00 - Tip 1: Prioritising protein and vegetables at big meals. 6:15 - Tip 2: Movement as a festive tradition. 8:45 - Tip 3: Mindful indulgences and savouring treats. 12:30 - Tip 4: Setting realistic expectations for the season. 15:00 - Tip 5: Managing alcohol with simple strategies. 18:45 - How to bounce back from overindulgence and move forward. Try one of these tips at your next Christmas party or dinner, and let me know how it goes! Tag me on Instagram @fitandfierceafter40 or use the hashtag #FitAndFierceAfter40 to share your wins. If you enjoyed this episode, please share it with a friend who could use a little holiday balance. Don’t forget to leave a review—it helps others find the podcast! Follow me: Instagram: @fitandfierceafter40 [https://www.instagram.com/fitandfierceafter40/]Facebook: https://www.facebook.com/hollyjsmithwilliams [https://www.facebook.com/hollyjsmithwilliams]Find out more and follow me on my Substack Blog: https://fitandfierceafter40.substack.com/ [https://fitandfierceafter40.substack.com/] Next week, we’re kicking off the new year with a reset episode to help you start January feeling empowered and not overwhelmed. Don’t miss it! About the Host:Hi, I’m Holly Smith Williams, the Fit & Fierce After 40 host. As a woman navigating midlife myself, I’m passionate about empowering women in their 40s and beyond to feel strong, confident, and in control of their health and wellness. Through practical tips, relatable stories, and actionable advice, I’m here to help you tackle everything from strength training to nutrition, all while embracing the unique challenges of this stage of life. Join me each week as we explore how to stay fit, fierce, and fabulous—no matter your age! Christmas health tips, Strength training after 40, Festive season fitness, Healthy lifestyle over 40, Fitness for women over 40, Perimenopause wellness, Menopause weight loss, Fit and Fierce After 40, Fitness podcast, Women’s health podcast, Christmas podcast episodes, Holiday wellness podcast, How to stay healthy at Christmas, Christmas eating tips, How to enjoy Christmas guilt-free, Mindful Christmas eating, Festive fitness motivation, menopause, perimenopause Get full access to Fit & Fierce After 40 at fitandfierceafter40.substack.com/subscribe [https://fitandfierceafter40.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]