Daily Motivational Butt Kick

By the end of this episode, you’ll learn:

✔️ Why menopause makes getting a full night’s sleep feel like winning the lottery

✔️ The biggest culprits behind your nighttime wake-ups (spoiler: it’s not just hormones)

✔️ 4 nutrition strategies that can actually help you sleep better—starting tonight
 
Want to book a call with me to explore how my programs could help you?
Click here to choose a day and time - and we'll speak soon!
 
 

Today we’re clearing up the myths, breaking down why creatine is actually a game-changer for women 40+, and how it can boost your strength, energy, and even brain health!

We’re talking about weight gain during menopause—why it happens, why your old ‘tricks’ don’t work anymore, and most importantly, what actually does work.
By the end of this episode, you’ll understand:

✔️ Why you’re hungrier (even when you swear you just ate).

✔️ Why cravings feel stronger than ever.

✔️ Why your weight is shifting to places it never used to.

✔️ The 4 key nutrition strategies that will help you feel in control again.

This episode is about cutting through the confusion so you can understand what’s actually happening in your body and, most importantly, what you can do to feel your best during this transition and beyond.
By the end of this episode, you’ll know:✔️ What menopause actually is (beyond just ‘your period stopping’).✔️ Why nutrition can be a game-changer for managing symptoms.✔️ One powerful tool you can start using today to take back control of how you feel.

40mins audio
 
Physical pain can tell us A LOT about about the emotional, mental & environment pain we're harboring inside.
 
At just 13 years old Caz had a congenital kidney condition and had to undergo multiple surgeries. Her scars impacted not only her physical body but her self-love & confidence too. However this challenging experience led her up a steep recovery journey including becoming a Yoga teacher to Yoga teachers and then into the dissection lab with the world leading Fascial Anatomists to learn about how the human body really works - which prompted her to throw out all her anatomy books. Caz knows her body-stuff and is a serious entrepreneur within the health & wellness industry, leading her to create 'The Gravity Technique' method which combines cutting edge science with ancient knowledge so her clients thrive. Nothing stops this woman!
 
We talk about her personal body disconnect; how common low level stress impacts the spine; radical responsibility & why social conditioning + circumstance challenges how we take care of ourselves ( esp women ) and how pain gets stuck in the body. Plus we review her BODYbyPieta 12 month progressions to date - building her strongest body yet.
 
Caz Hitchcock - based in the UK - is a body mechanics guru and is also part of the BODYbyPieta Collective (www.bypieta.com/collective) of recommended experts. As a Fascial Anatomist & Human Movement Specialist, she not only helps people fix faulty movement patterns to relieve chronic pain, she also has a deep personal understanding with physical-emotional pain & how this shows up in the body.  Caz has an incredible talent & skill, explore how Caz could help & inspire you.
 
https://gravitytechnique.com/
Instagram: @gravitytechnique
 
Lean in, listen up and dare to be inspired.
 
 
 

"Noses are for breathing, mouths are for eating"
Do you breathe through your nose or your mouth?
In this 'Lean IN & Lean UP' episode I talk about the power of the breathe in relation to our overall health.
I read an excellent book a few years ago called " The Oxygen Advantage" by Patrick McKeown about the secrets of the breath - and how chronic over-breathing has been rarely identified as the reason for our loss of health & fitness and what contributes to anxiety, panic attacks, fatigue, weight gain, sleep disruptions and asthma - for example!
 
When I was a teenager plagued with anxiety and panic attacks, it was a specialist breathing clinic that not only helped me breathe better, but it served me for years to come improving my mental clarity, physical stamina, digestion and immunity too. Needless to say re-learning how to breathe coupled with improving gut health, fitness and stress levels eradicated my anxiety. This book validates my experience in nasal breathing achieving better health and has influenced the way I consult with my clients and instruct my workouts.
 
Listen to nasal breathing vs. mouth breathing and I walk you through an exercise to help you score your current level of true breath-fitness. Give it a go!
 

Sleep heals, but if you’re struggling to sleep your brain can’t do its job of processing memories & feelings.. so you’ll have a harder time regulating emotions, making decisions, accurately recalling memories, and thinking positively. You’re also more likely to be stressed, anxious, aggressive, and emotionally reactive.
When we enter the perimenopause and menopause phases this can disrupt our sleep to the point of dramatically reducing our quality of life and health.
Yes, 'better' exercise ( as in the right intensity & frequency for your hormone profile ), good nutrition and less stress all contribute to a better nights sleep BUT what if you're trying everything and it's just not working?
Here are some game changers that can often be overlooked.. have a listen.
 
Explore more on BODYbyPieta here:
https://subscribepage.io/BODYbyPieta_Relaunch
 
Join our BODYbyPieta community at bypieta.mn.co
 
 

Welcome to the first episode of "Women Kicking Butt ByPieta" as a sideline series to our 'Daily Butt Kick' podcasts.. where I interview and chat with inspiring driven women who have challenging yet triumphant stories to tell that reshape their paths across career-businesses, relationships and health-fitness.
 
I truly believe there is a reason why people come into my life. The first time I met Petra Gatto I noticed how easy it was to talk with her, she has a lovely warm air about her and felt like someone I had known for years. As I learned about her breast cancer survival story, I was instantly in awe of what she revealed next. After a year of breast cancer treatments and surgery she decided to ditch her highly successful ( but stressful ) destination wedding and event agency in Prague - and instead followed her passion for photography and personal branding, now based in London with her husband & boys. Her passion and talent to help others become more visible reflects in her style of work, she's brilliant. Petra's cancer recovery left her with painful scar tissue and it's impacted her energy over the years. It's been difficult for her to find the kind of exercise and approach that would work for her. We chatted and after a little hesitation she joined my BODY Challenge as a VIP BODY Club member in June '22 and is thriving. It's truly heart warming and humbling to see Petra's progress and how far she has come.. listen in to what she has to say.
Lean in, listen up and dare to be inspired.
 
Today's podcast is also to acknowledge Breast Cancer Awareness Month this Oct 2022. Check your boobs!
 
Need to work on your personal branding?
Find Petra, she's your woman!
Instagram @petra_gatto
www.petragatto.com
 
Explore BODYbyPieta here:
https://subscribepage.io/BODYbyPieta_Relaunch

Water.  We'd survive only 3-4 days without it.. YET if I was to ask you "how much water are you drinking per day?".. what's the bet you're thinking " not enough"...
If you want to lean in & lean up BUT you're dehydrated - your journey is going to be a frustratingly slow & painful one.
On average my clients ( before working with me ) are drinking a pint or 3 of water a day and are also including their "other" beverages are part of their quota.
Our bodies are made of about 60% water.. so if we don't maintain a balance of fluids in the body.. the knock on effect snow balls ( which symptoms we may "blame" on hormonal changes or other illnesses.. most likely contributed or are accelerated  by dehydration. )
Listen to what water actually does and WHY it's a KEY component in achieving your healthier body composition journey + tips on HOW to drink it so you don't forget!
Lean in & listen up!
 
 

It's time to Lean IN & Lean UP.. What do I mean by this?
And why do I not mention "weight loss"?
Here are my top tips for a healthier & happier body composition:
Today we focus on tip #1: Nutrients In & Out ( notice I don't mention calories! )
Listen IN to understand why it's not just about cutting calories..